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EryanB's DC Log

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  • #16
    Saturday Abs/Cardio

    Did 40:00min low intensity fasted cardio this morning 402Cal. (After taking 20mg yohimbine)

    Drank my 5gPP/10gBCAA/24g Whey ISO.

    Let that settle then did 10X3 hanging straight leg raises (3lbs/ankle) (60s rest). Superset to 20reps bent-knee hanging leg raises (S.S.).

    Will continue to do my abs Tues/Sat via 10X3 alternating heavy high decline sit-ups and hanging leg raises.

    Today a typical low carb. (2298Cal) (1) 2 whole eggs
    4g fish oil
    10g BCAA/5g PP/24g whey iso

    (2)-(6) 750g Lean Beef (made into 5 burger patties)
    44g Blue cheese (14g fat)
    17g Team Skip X 5
    92g peanuts (small handful with each burger and skip shake)

    (7) 57g Mic. Casein (before bed)

    I'm finally under 210lbs!
    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





    My DC Log:
    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

    Comment


    • #17
      Tuesday Abs/Cardio

      Heavy High Decline Sit-Ups 10 X 3 70lbs (20lb vest + 50lb plate) (55s breaks)...(high as in my decline bench propped up on a window sill...very steep)

      Drop set to 2 X 20lbs + 2 forced reps at 20lbs

      Rested a few minutes then 20lbs X 8, 3, 3 (R.P.)

      Next Time 70lbs 10X3 (50s)

      Cardio:

      Jumped Rope 25:00min......god this is high intensity for me. I'll never get used to it. Do it in 2:00 minutes all out with 30s rests in between.
      Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





      My DC Log:
      http://www.intensemuscle.com/28942-eryanbs-dc-log.html

      Comment


      • #18
        Wednesday A3 #1

        Incline Barbell Bench (Smith)

        lt: N/A
        tt: (202lbs + Bar) X 13 R.P.

        Stretch 45lbs X 65s

        Seated Barbell Behind Neck Press (Smith)

        lt: N/A
        tt: (112lbs + Bar) X 13 R.P.

        Stretch 65s

        Close Grip Bench Press (Smith)

        lt: N/A

        tt: (180lbs + Bar) X 11 (R.P.)

        Stretch 50lbs X 65s

        This really bugs my right shoulder. I might start doing the variation in the wojo video.

        20 reps with ~20lbs bar doing the wide grip shoulder rotations/stretch.

        High Lat Pulls

        lt: N/A

        tt: 180lbs X 12 R.P

        Stretch 70s with 180lbs in fully stretched position of lat pull...this felt really nice!

        T-Bar Rows (Free weight)

        lt: N/A

        tt: (99lbs + Bar) X 16

        lt: N/A

        tt: (171 + Bar) X 4

        Cardio: Treadmill, jogging 20:00min, 2.21miles, 354kcal.

        Comments: Total time for A workouts is around 70-80min. For B workouts around 60-70min. I'm not sure how this compares to other people doing the classic DC two way split? Should I speed it up a little?
        Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





        My DC Log:
        http://www.intensemuscle.com/28942-eryanbs-dc-log.html

        Comment


        • #19
          mine are about the same as yours and i have similar stats in terms of height/weight to you and lifting stats.

          Comment


          • #20
            B3 #1

            --------------------------------------------------------------------------------

            One-Arm Cable Curls (2-pulley system)

            LT: N/A
            TT: 85lbs (80lb stack + 5lb plate on bolt) X 12 (R.P.) (each arm)

            Hammer Curls

            LT: N/A
            TT: 40lbs X 24 (S.S.) (12/arm)...swinging very slightly on reps 20-24.

            Stretch (bar nipple height, knees to floor) X 70s

            Front Squats

            LT: N/A
            TT: 252 X 4 (S.S.) overestimating my strength again...ohh well.

            LT: N/A
            TT: 201 X 12 (S.S.)

            Stretch 70s

            Standing Smith Calf Raises (Smith)

            (180lbs + Bar) X 9 (S.S.) explosive up, 5s neg., 15s stretch each rep.

            Romanian Deadlifts

            LT: N/A
            TT: 313 X 7 (S.S.)

            LT: N/A
            TT: 223 X 18 (S.S.)

            Stretch 75s

            Cardio: Running on treadmill 20:00, 2.03Miles, 360kcal

            Speed only 6-7mi/hr today, but 6.0% incline min 0-3
            3.0% incline min 3-6
            2.0% incline min 6-9
            1.0% incline min 9-12
            15% incline for a full minute at 6mph
            Rest of the time at 7mph.

            Comments: Took me 85min to get through the weight session and really didn't feel good about any of the lifts. Just not one of those great days in the gym.

            Weighed myself this morning (after no carbs Thursday) and 209.6lbs. So should be right on schedule with 208lbs Monday morning after Sat-Sun carb depletion.
            Last edited by eryanb; 02-29-2008, 06:17 PM.
            Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





            My DC Log:
            http://www.intensemuscle.com/28942-eryanbs-dc-log.html

            Comment


            • #21
              Sat a.m. Cardio/Abs

              Slept in to 10:30. Woke up to 20mg Yohimbine, 200mg caffeine, 1g green tea on an empty stomach and did 500kcal of low/mod intensity cycling.

              (48:30min), 22km

              Can really feel the DOMS in my hams today. Been a couple weeks since I've done Romanian deadlifts. Just a reminder how effective this exercise is. I swear nothing matches it for killing hams once you have the technique down. Also no lower back soreness, so I know I'm doing it very correctly.

              Had my 5gPP/10g BCAA/24g Whey Iso immediately

              Let that settle and then Hanging stiff leg raises 3lbs/ankle 10X3 (55s rests)

              Last set superset to 30 reps bent knee hanging raises.

              Finished breakfast with 2 whole eggs, 4g fish oil.

              Rest of day a typical 2200kcal 60/"0"/40 low carb day.

              (2)-(6) 466g Basa Fillets (66g PRO, 8g Fat)
              329g Whole Tilapia (estimate 280g without head/tail/bones) (56g PRO, 6g fat)
              27g Team Skip X 5
              112g Peanuts

              (7) 57g Mic. Casein
              14g Olive Oil

              an alternative 2200kcal 60/"0"/40 low carb day I often do is:

              (1) 5gPP/10g BCAA/24g Whey Iso (c.f.) (after 40min low intensity cardio).
              2 whole eggs (30min later)
              4g fish oil (30min later)

              (2)-(6) 750g Lean ground Beef* (165g PRO, 24g fat) 5 X 5oz Burger Patties
              17g Team Skip X 5
              92g Peanuts
              48g Blue Cheese (14g fat)....on all the burgers.
              **this is special ground beef (glut cut of cow that I get the butcher to grind...so yes it is that lean)

              (7) 57g Mic. Casein
              Last edited by eryanb; 03-01-2008, 04:53 PM. Reason: 10X3 on abs
              Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





              My DC Log:
              http://www.intensemuscle.com/28942-eryanbs-dc-log.html

              Comment


              • #22
                Hey Eryan, how do you have the energy to run/jog after a DC session?
                Use discount code SNS110 to get 5-10% off your next True Nutrition order! www.truenutrition.com

                Myth's Blog:http://projectmythology.blogspot.com/

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                • #23
                  I'm with DD, there's no way I can run after legs. I can hardly walk to the car most of the time haha. That's hardcore. Also, do you do your front squats before hams and calves or is that just how you put it down?
                  Please follow my blog. You can click "Follow" in the upper right hand corner. http://www.benbruno.blogspot.com/

                  Use BNB559 as a discount code at checkout from trueprotein.com for a hefty discount. You will not regret it.

                  Here is some of my lifting. Please subscribe to my channel: http://www.youtube.com/user/bruno082985

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                  • #24
                    Originally posted by Dante'sDisciple View Post
                    Hey Eryan, how do you have the energy to run/jog after a DC session?
                    Well, I always grimace at the end of my workout when I remember I still have to do cardio and my legs feel funny trying to run after widow maker leg workout...but once the endorphins kick in and I get runners high, I make it through and it really empties the tank.

                    However, I am conditioned to a volume 10X3 routine and I always did up to 25:00 HIIT after each of these sessions. So this new DC routine is not to hard on me. I assure you though I am capable of pretty good intensity and I do all my sets to absolute total failure.

                    The gym is really out of my way (15minute walk up a hill both ways from where I work). So I like to get 3/5 of my weekly cardio sessions done when I go workout. At home all I have is my jump rope and a cheap stationary bike, which I use on Tues/Sat.

                    Also I remember reading somewhere that cardio after a weight session is more effective at boosting your metabolism. I'm not sure if that's true though, I'd have to go back and review my source.
                    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                    My DC Log:
                    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                    Comment


                    • #25
                      Originally posted by bruno View Post
                      I'm with DD, there's no way I can run after legs. I can hardly walk to the car most of the time haha. That's hardcore. Also, do you do your front squats before hams and calves or is that just how you put it down?
                      Just on B3 I do quads first because I don't want to do Romanian deadlifts before squatting...too much lower back strain. So I figure if I was doing RDL's last I might as well just get the front squats done right away.

                      B1/B2 are the normal sequence though.
                      Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                      My DC Log:
                      http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                      Comment


                      • #26
                        gotcha man makes sense
                        Please follow my blog. You can click "Follow" in the upper right hand corner. http://www.benbruno.blogspot.com/

                        Use BNB559 as a discount code at checkout from trueprotein.com for a hefty discount. You will not regret it.

                        Here is some of my lifting. Please subscribe to my channel: http://www.youtube.com/user/bruno082985

                        Comment


                        • #27
                          Jan-March TCD Results

                          Comment: I am well aware that the body fat measurements are not accurate to 1 decimal place. I only list all the digits for comparision.

                          I was planning to be done this diet by today, but it looks like 2-3 more weeks to reach my goal of <10%bf, ~205lbs.

                          Date: 30/12/2007 02/03/2008 Change

                          Weight 222.6lbs 209.8lbs (-)12.8lbs
                          Body Fat:
                          Parillo 9-site 16.7% 11.4% (-) 5.3%
                          Jackson 7-site 16.5% 10.8% (-) 5.7%
                          Lean Body Mass 185lbs 187lbs (+) 2lbs
                          Fat Weight 37lbs 23lbs (-) 14lbs


                          Skin Folds (/mm): 30/12/2007 02/03/2008 Change

                          Chest 10 6.8 (-)3.2
                          Bicep 5 1 (-)4
                          Abdominal 35.4 25 (-)10.4
                          Supraliac 17.4 8.8 (-) 8.6
                          Thigh 20 12.4 (-) 7.6
                          Subscapular 12.2 8.2 (-) 4
                          Tricep 4.4 2.5 (-) 1.9
                          Lower Back 17.6 12.4 (-) 5.2
                          Calf 15.6 11.7 (-) 3.9
                          Midaxilla 16.2 12 (-) 4.2

                          Measurements (inches) 30/12/2007 02/03/2008

                          Chest 42.9" 40.5" (-) 2.4"
                          Waist 41.0" 38.6" (-) 2.4"
                          Hips (ass) 43.5" 42.4 (-) 1.1"
                          Arm (L) 15.8" 15.3 (-) 0.5"
                          Arm (R) 15.8" 15.4 (-) 0.4"
                          Thigh (L) 26.0" 25.6" (-) 0.4"
                          Thigh (R) 26.0" 25.7" (-) 0.3"
                          Calf (R) 17.6" 17.4" (-) 0.2"
                          Calf (L) 17.2" 17.0" (-) 0.2"
                          Forearms (L) 12.7" 12.3 (-) 0.4"
                          Forearms (R) 13.0" 12.7 (-) 0.3"
                          Shoulders 51.5" 51.25" (-) 0.2"
                          Neck 15.6" 15.1 (-) 0.5"

                          The neck measurement really surprised me! I really have gotten a lot skinnier!. Its almost impossible to do a neck measurement wrong.
                          Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                          My DC Log:
                          http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                          Comment


                          • #28
                            The Plan

                            So currently about 210lbs, 11%bf. So I'm about 2-3 weeks shy of where I want to be.

                            What I will do is continue on the DC "blast" I started (not sure how much of a blast it will really be at 1000kcal/day deficit.)

                            If in 3 weeks I'm still beating my log book, I will not stop. If in 8 weeks I'm still beating my log book I will not stop. You get the idea.

                            Then I'll take a 1 weeks cruise. Then I'll start easing the calories up and begin the most flawlessly executed bulk I've ever done. I'll keep carb cycling but my calories will average 4000-5000/day.
                            Primary sources of carbs will be Buckwheat
                            Whole large flake oats.
                            Whole Wheat pasta/bread
                            Brown Rice
                            Sweet Potato.
                            Beans of all types.
                            Primary source of protein will be: Whole eggs
                            Beef
                            Chicken
                            Tilapia
                            Basa
                            Team Skip mix
                            MDI
                            whey
                            casein
                            Fat: Whatever is in the carbs/meat + Almonds, peanuts, olive oil, whole eggs, fish oil, MCT (occasionally), flax (occasionally)
                            Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                            My DC Log:
                            http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                            Comment


                            • #29
                              Monday March 03 Re-Feed

                              4618CAL 52/38/10 CHO/PRO/Fat

                              600g CHO
                              439g PRO
                              51g Fat.


                              (1) 165g Whole Oats (110g CHO, 15g PRO, 11g fat)
                              5gPP/10g BCAA/24g Whey Iso (c.f.)

                              (2) 29g Whey Isolate (I.E.)
                              10g BCAA (2:1:1)
                              10g Glutamine Peptides (47g PRO)
                              NAC/Vit. C
                              2g Dicreatine Malate (replace augment)
                              glucuronolactone/taurine/acetyl-L-carnitine
                              200mg Caffeine
                              2 green Tea Caps
                              8g Fish Oil
                              WORKOUT

                              During 10g BCAA (2:1:1), 10g PP, 24g Hydrolyzed Casein (40g PRO)

                              (3) 50g WMS
                              ******** *25g Whey Isolate
                              ******* * 15g PP
                              ******** **20g BCAA (4:1:1)
                              ********* 10g Glycine (76g PRO, 50g CHO)
                              ******** 10g Glut. Peptides
                              ******** 12g Augment (replace creatine)
                              ~1g Vit.C/~0.6g NAC

                              Mixed 50g WMS/15g PP separately from now on. Take rest of mix 15min
                              later.

                              (4) 155g Buckwheat (110g CHO, 5g fat, 20g PRO)
                              1 Can Gold Seal Chunk Light Tuna (2g fat, 28g PRO)
                              15g Whey Isolate (C.F.)

                              (5)-(6) 200g Authentic Lithuanian Bread (90g CHO, 2.2g fat, 13g PRO)
                              336g (dry weight) 100% whole wheat Penne (240g CHO, 7.4g fat, 48g PRO)
                              1 Can Gold Seal Chunk Light Tuna (2g fat, 28g PRO)
                              15g Whey Isolate (C.F.)

                              (7) 57g Mic. Casein.
                              15g Whey Isolate (C.F.)
                              14g Olive Oil
                              Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                              My DC Log:
                              http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                              Comment


                              • #30
                                you look bigger than 210 bro, what is your height?
                                Use discount code SNS110 to get 5-10% off your next True Nutrition order! www.truenutrition.com

                                Myth's Blog:http://projectmythology.blogspot.com/

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