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  • EryanB's DC Log

    I'm currently 212lbs, 12% bf. I've been dieting hard for 6 weeks now (no cheating) and lost about 12lbs of fat so far. My goal is 9-10% bf, ~206lbs. Then I plan to stay in that range indefinitely by building and burning phases. Basically I'll blast as long as possible before gaining a maximum of 4lbs of body fat. I know I can erase 4lbs of body fat in 2 weeks so these will be my cruise phases.

    I still have 2-3% more bf to go before I start to bulk so I'm not planning to start DC untill March 01. So I post now so I have time to plan and modify based on any criticism I hope to get here.

    Back Width: High Lat Pull
    Wide Grip Pull-Ups
    Rack Chins

    Back Thickness (no R.P.): Rack Deadlifts
    Barbell Rows (smith maybe?)
    T-Bar Rows

    Chest: Low Pulley Cable Bench Press (http://www.t-nation.com/readTopic.do?id=459382)
    Barbell Bench Press (Chains?)
    Incline Dumbbell Press

    Shoulders: Seated Dumbbell Military Press
    Seated Barbell Military Press (Smith)
    Seated Barbell Behind-Neck Press (Smith?)

    Triceps: Dips
    Reverse Grip Bench Press
    Close Grip Bench Press

    My idea is to bring up my small chest using tricep exercises that also target chest, but I realize the key is in frequency, not volume during one session. Since triceps and chest are on same session this could do more harm than good on my chest? Any feedback here would be much appreciated.


    Forearms: Pinwheel Curls
    Barbell Reverse Curls
    Hammer Curls
    (also use my 100-350lbs grippers when appropriate)

    Biceps: Incline Dumbbell Curls
    Barbell EZ Drag Curls
    One-Arm Cable Curls (so stack won't be too light) [warm-up with both arms]

    Calves: Standing Machine Calf Raises
    Standing Smith Calf Raises
    Seated Calf Raises

    Hamstrings: Romanian Deadlift (no R.P. Like quads/back thickness)
    Lying Leg Curls
    Standing Single Leg Curls

    Quads (no R.P.): Back Squats (chains?)
    Front Squats
    Leg Press

    2-Way Split

    A1: Low Pulley Cable Bench Press
    Seated Dumbbell Military Press
    Dips
    Wide Grip Pull-Ups
    Rack Dead lifts

    A2: Barbell Bench Press
    Seated Barbell Military Press
    Reverse Grip Bench Press
    Rack Chins
    Barbell Rows

    A3: Incline Dumbbell Press
    Seated Barbell Behind-Neck Press (SMITH)
    Close-Grip Bench Press
    High Lat-Pull
    T-Bar Rows

    B1: EZ Drag Curls
    Barbell Reverse Curls
    Standing Machine Calf Raises
    Back Squats
    Romanian Deadlifts

    B2: Incline Dumbbell Curls
    PinWheel Curls
    Seated Calf Raises
    Lying Leg Curls
    Front Squats

    B3: One-Arm Cable Curls
    Hammer Curls
    Standing Smith Calf Raises
    Standing Single Leg Curls
    Leg Press


    Monday: A1

    Tuesday: Cardio/Abs

    Wednesday: B1

    Thursday: Off

    Friday: A2

    Saturday: Cardio/Abs


    Sunday: Off

    Diet: 4500Cal/day (50:30:20)....to start, but we'll see how it goes. Likely I'll have to ease slowly into the carbs while my metabolism adjusts from all this dieting.

    Do not include any of the protein from CHO sources (RICE/PASTA) for total protein count. Do count for tracking Calories.

    Meals 1-2 160g CHO
    48g PRO

    Meals 3-5 80g CHO
    48g PRO
    14g Fat


    Meals 6-7 48g PRO
    28g Fat


    30min Pre-Workout Take taurine/glucuronolactone/NAC/Vit. C/creatine
    caffeine
    40g whey isolate

    During Workout 20g BCAA/24g Hydrolysed Casein

    Post-Workout 160g WMS, 25g Whey Iso, 20g PP, 10g Mic. Cas., 20g glutamine peptides, 20g BCAA, creatine, NAC/Vit. C
    Last edited by eryanb; 02-09-2008, 11:25 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

  • #2
    If your chest is a weak point for you, it is a good idea to do the triceps exercises you haev chosen. I do not think it is too much. However, I would suggest you rethink your chest exercises, specfically the cable press and the flat barbell bench press. The barbell bench press is not recommended with DC training as it is unsafe and can lead to pec tears. Also, the cable press is an okay exercise, but you might want to chose one that you can make greater strength icreases on (i.e incline or decline smith machine, hammer strength presses, etc). Also, you might want to change the order of your workouts, becasue in the first two workouts you are doing rack deads, romanian deads and squats, which could suck for your lower back. You could separate these and it may be a little better. These are just some thoughts for your blast.

    How much cardio do you plan on doing? I see you have it sceduled in twice a week, but if you are trying to lower body fat you may want to increase this to 3 or 4 times a week. Everyone is differert with this so you can decide for yourself, but maybe you could do a little postworkout on some days if needed.

    Good luck with your blast and hope it goes well
    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


    • #3
      Thanks for advice so far. Here is my modified plan. I still think I will stick with the cable exercise for chest though. If you read that article CW makes a convincing argument for their effectiveness. I haven't tried them yet, so possibly the stack will be too light, but I'm at least going to try it out.

      A1: Low Pulley Cable Bench Press (13 R.P.)
      Seated Dumbbell Military Press (13 R.P.)
      Dips (13 R.P.)
      Wide Grip Pull-Ups (13 R.P.)
      Rack Dead lifts (straight set of 10-12 + straight set of 4-6, heavy first or last o.k.)

      A2: Flat Dumbbell Press (13 R.P.)
      Seated Barbell Military Press (Smith) (13 R.P.)
      Reverse Grip Bench Press (Smith) (13 R.P.)
      Rack Chins (13 R.P.)
      Smith Barbell Rows (11-15reps S.S.) + (4-6 S.S.)

      A3: Incline Barbell Press (Smith) (13 R.P.)
      Seated Barbell Behind-Neck Press (SMITH) (13 R.P.)
      Close-Grip Bench Press (Smith) (13 R.P.)
      High Lat-Pull (13 R.P.) (for stretch hold fully extended motion 60-90s)
      T-Bar Rows (11-15reps S.S.) + (4-6 S.S.)

      B1: EZ Drag Curls (13 R.P.)
      Barbell Reverse Curls (12-20 S.S.)
      Standing Machine Calf Raises (10-12 S.S.) (Up Explosive, 5s negative, 15s hold on each rep) (use stopwatch)
      Lying Leg Curls (13 R.P.) (or glut-ham raises?)
      Leg Press (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)

      B2: Incline Dumbbell Curls (13 R.P.)
      PinWheel Curls (12-20 S.S.)
      Seated Calf Raises (10-12 S.S.) (Up Explosive, 5s negative, 15s hold on each rep) (use stopwatch)
      Standing Single Leg Curls (13 R.P.)
      Back Squats (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)

      B3: One-Arm Cable Curls (13 R.P.)
      Hammer Curls (12-20 S.S.)
      Standing Smith Calf Raises (10-12 S.S.) (Up Explosive, 5s negative, 15s hold on each rep) (use stopwatch)
      Front Squats (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)
      Romanian Deadlifts (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)

      Monday: A1
      Tuesday: Cardio/Abs
      Wednesday: B1
      Thursday: Off
      Friday: A2
      Saturday: Cardio/Abs
      Sunday: Off
      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


      • #4
        Welcome to journaling

        Nice job on the fat loss. I thought I remember reading somewhere that were doing the anabolic diet?

        Looks like you've put a lot of thought into your blast layout, nice work.

        Just wondering... you indicate 13 RP on many of your exercises. Are you aiming for the middle of an 11-15 RP range?

        I'd bump up the reps on your DB work. You're going to be expending a lot of energy getting those babies into place each set.

        Looks good though man, good luck with your blast.

        "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman


        Comment


        • #5
          Blast looks pretty good man. Any DB exercises for chest or shoulders should be in a higher rep range (15-20rp) for safety and to make sure that you can get the dumbbells back into position.
          Trey Potter CSCS

          sigpic

          Remember, if you can’t pick it, grow it, or kill it, you shouldn’t be eating it.- Justin Harris

          Bodybuilding is stressful. The joy is seeing how incredibly the body adapts. The smart thing is to keep the machine as healthy as possible along the way, IMO.- Homon[/FONT]

          Comment


          • #6
            Originally posted by groversbeef View Post
            Welcome to journaling

            Nice job on the fat loss. I thought I remember reading somewhere that were doing the anabolic diet?

            Looks like you've put a lot of thought into your blast layout, nice work.

            Just wondering... you indicate 13 RP on many of your exercises. Are you aiming for the middle of an 11-15 RP range?

            I'd bump up the reps on your DB work. You're going to be expending a lot of energy getting those babies into place each set.

            Looks good though man, good luck with your blast.
            Thanks. I was doing something similar to the anabolic diet. IA's TCD.

            Ya, 13 means about the middle of my target range which should vary by +/- 2-3reps depending on the day and/or how much I have increased my load.

            I will follow your advice and bump to the 15-20 range for dumbbell work.

            Originally posted by boondocksmuscle View Post
            Blast looks pretty good man. Any DB exercises for chest or shoulders should be in a higher rep range (15-20rp) for safety and to make sure that you can get the dumbbells back into position.
            Thanks. Will increase rep range as recommended by you and grover.
            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


            • #7
              Start Program This Wednesday

              So I caught a cold and consequently I have not trained since Wednesday. Since I've basically had a forced cruise I figure it's about as good a time as any to start my new program (see posts 1-6). Just finished 2 months of 10X3 for fat loss type program with lots of jumping rope and HIIT for cardio.

              I weighed in at 218 today (with a full belly and eating lots of carbs since Friday so I can get over my cold fast)

              Did by body fat and got 12.5% (so ~12-13%) (9-site parillo skin fold method)

              Dried out (3+ days no carbs), first thing in the morning on an empty stomach I'm <212lbs.

              So 212-218, 12-13% bf as of today.

              Since I've vowed to not bulk until 9% bf, I will not be bulking for probably a month or longer.

              My carb cycling will be as follows: Average for week will be 2743Cal/day
              (~1000-1300Cal/day hypo-caloric)

              Monday High carb (4000+ Cal ~50% CHO) = 450-500g CHO (A1) (4200Cal)
              Tuesday Low Carb (salad/nut) (OFF) (2198Cal)
              Wednesday Med Carb (220g + Salad/nuts) (B1) (3100CAL)
              Thursday Low Carb (salad/nuts) (OFF) (2198Cal)
              Friday Med Carb (220g + Salad/nuts) (A2) (3100Cal)
              Saturday Low Carb (salad/nuts) (OFF) (2198Cal)
              Sunday Low Carb (salad/nuts) (OFF) (2198Cal)

              Every day will start with 20mg yohimbine on an empty stomach and 500cal worth of medium intensity cycling. This will be followed by my first meal of the day which always includes BCAA's, whey isolate, PP.

              Every workout will finish with 20min of medium intensity inclined treadmill jogging.

              Sample High Carb Day:

              (1) 41g Whey Iso
              30g Dextrose (missing CHO from 2 cans bean blend)
              12g Augment
              10g Glut. Peptides
              10g BCAA (2:1:1)
              NAC/Vit.C
              acetyl L-carnitine/glucuronolactone/taurine (Pre-Workout)
              200mg caffeine
              2 caps green tea extract ~1g
              4g fish oil

              During: 24g hydrolyzed casein + 10g BCAA (2:1:1) + 10g PP
              (+160CAL)

              (2) 110g WMS
              15g PP
              20g BCAA (4:1:1) +80CAL
              26g Whey Iso (c.f.)
              10g Glycine
              10g Glutamine Peptides (+160Cal)
              5g Creatine monohydrate
              NAC/Vit.C ()
              4g fish oil

              (3)-(4) 540ml Cedar 6 Bean Blend (95g CHO, 32.4g PRO, 4.3g fat)
              144g raw rice (cooked fresh at work) (110g CHO, 4g fat, 11g Pro)
              1 Can Gold Seal Chunk Light Tuna (2g fat, 28g PRO) X 2
              10g Whey Isolate (9g PRO) X 2
              4g fish oil X 2

              (5) 540ml Cedar 6 Bean Blend (95g CHO, 32.4g PRO, 4.3g fat)
              1 Can Gold Seal Chunk Light Tuna (2g fat, 28g PRO)
              10g Whey Isolate (9g PRO)
              4g fish oil

              (6) 25g Peanuts
              100g Ground lean Beef (22g PRO, 3g fat)
              18g Team Skip Mix
              4g fish oil

              (7) 25g Peanuts
              100g Ground Lean Beef (22g pro, 3g fat) (this is actually the glut of the cow which is very very lean and I get the butcher to grind it for me since its a tough cut.....this is actually very cheap as well)
              18g Micellar Casein
              4g fish oil

              Sample Medium Carb Day:

              (1) 5gPP/10g BCAA/24g Whey Iso (c.f.) (no cardio a.m. On leg days)
              2 whole eggs (30min later)
              4g fish oil (30min later)

              (2) 29g Whey Isolate (I.E.)
              10g BCAA (2:1:1)
              10g Glutamine Peptides
              12g Augment (47g PRO)
              NAC/Vit. C
              glucuronolactone/taurine/acetyl-L-carnitine
              200mg Caffeine
              2 green Tea Caps

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

              (3) 110g WMS
              ******** *25g Whey Isolate
              ******* * 15g PP
              ******** **20g BCAA (4:1:1)
              ********* 10g Glycine (76g PRO, 110g CHO)
              ******** 10g Glut. Peptides
              ******** 5g Creatine Monohydrate
              ~1g Vit.C/~0.6g NAC

              (4) 165g Whole Oats (110g CHO, 15g PRO, 11g fat)
              100g Lean Beef Burger (22g PRO, 3g fat)
              30g Team Skip

              (5)-(6) 200g Lean Beef (44g PRO, 6g fat)
              30g Team Skip X 2
              56g Peanuts

              (7) 44g Mic Casein
              10g BCAA (2:1:1)
              14g Olive Oil

              Sample Low Carb Day:

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

              (2)-(6) 330g Whole Tilapia (66g PRO, 6.6g fat)
              390g Basa Fillets (55g PRO, 7g fat)
              27g Team Skip mix X 5
              113g Peanuts

              (7) 44g Mic. Casein
              10g BCAA
              14g Olive Oil
              Last edited by eryanb; 02-17-2008, 09:17 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


              • #8
                Another good journal to follow...subscribed.
                My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                Comment


                • #9
                  It looks like you have a really solid plan in line. Good luck getting it done. One suggestion I have is it seems like you could use a little less waxy in your postworkout shake. I'm not an expert on this by any means, by 110g seems a bit high. I've read something from Justin Harris that suggests 75g for a 200lb bodybuilder. Something to think about maybe in your quest to drop a little bodyfat
                  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


                  • #10
                    B1 #1

                    So still coughing quite a bit today, but feeling in charge of my flu so I went ahead anyway. Definitely will have no trouble beating the log on this workout next time though.

                    E-Z Drag Curls: lt: N/A,
                    tt: 115lbs X 13 (R.P.)

                    Barbell Reverse Curls: lt:N/A
                    tt: 60lbs X 13 (S.S.)

                    Standing Machine Calf raises: lt: N/A
                    tt: 320 X 9 (S.S.)

                    (actually my chuck T's were a pain in the but for once. They have no grip on the calf raise platform, so I would slide off, so I kinda quit early).

                    Still I've never done these with the 5s negative and 15s stretch each rep. Its brutal....I love it!!

                    Lying Leg Curls: lt: N/A
                    tt: 110lbs X 15 (R.P.)

                    Leg Press: lt: N/A
                    tt: 709lbs X 10 (S.S.)

                    lt: N/A
                    tt: 620lbs X 16 (S.S.)

                    Cardio: Skipped it. (Pushing it just coming to the gym today. Coughing my lungs hoarse and getting the "don't get me sick asshole looks from people." So cardio really out of the question.

                    Comments: Have to say overall this is a cakewalk compared to the 10X3 (45s rests) at 75% 1RM routine I was on up to last week. But on the up-side I have an extra training session every week now. Also I have to say I really missed training to failure. The leg press to failure felt like a million bucks!!
                    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


                    • #11
                      A2 #1

                      Flat Dumbbell Press: lt: N/A
                      tt: 95lbs X 14 (R.P.)

                      Stretch 45lbs X 60s

                      Smith Military Press: lt: N/A
                      tt: (134 + Bar) X 7 (R.P.)...oops Thats really weak, guess I'm not used to doing this right after bench press. Also I warmed up a little too hard.....excuses only.

                      Stretch 60s

                      Reverse Grip Bench (Smith with ass off bench) lt: N/A
                      tt: (180lbs + Bar) X 17 (R.P.)

                      Stretch 50lbs X 60s

                      Rack Chins lt: N/A
                      tt: (B.W. = 210lbs + 33lbs) X 13 (R.P.)

                      Stretch 60lbs X 60s

                      Smith Barbell Rows lt: N/A
                      tt: (180 + Bar) X 10

                      lt: N/A
                      tt: (224 + Bar) X 4

                      Cardio: Treadmill 20:00min
                      375Cal,
                      2.2miles
                      (4-10% incline for first 6min at 6mi/hr, then 7-9mi/hr at 0% incline)

                      Comments: I REALLY need a solution for runners for jogging. I avoided my chuck T's today because I want shock absorption. But I forgot an even worse problem with my adidas runners. I got the most ridiculous huge blisters just from this one 20:00 session from the crappy contouring on the adidas runners. It will take them week to heal.

                      Anybody recommend good running sneaks because I love to run.
                      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


                      • #12
                        Nike Free or Nike Shox. The Shox might need a breaking in period, but after that they are great.
                        My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                        Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                        Comment


                        • #13
                          Originally posted by geese_com View Post
                          Nike Free or Nike Shox. The Shox might need a breaking in period, but after that they are great.
                          Thanks. I'm going to try these: http://cgi.ebay.ca/ws/eBayISAPI.dll?...MEBI:IT&ih=021
                          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


                          • #14
                            good choice. there should be enough cushioning there.
                            My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                            Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                            Comment


                            • #15
                              B2 #1

                              Incline Dumbbell Curls: lt: N/A
                              tt: 45lbs X 16 (r.p.)

                              Pinwheel Curls:lt: N/A
                              tt: 50lbs X 18 (S.S.) 9reps/arm ....aiming for 12-20/arm

                              Stretch: Bar at nipple height, knees to floor 70s.

                              Seated calf raises: lt: N/A
                              tt: 265 X 8 (S.S.) explosive up, 5s neg. 15s stretch per rep.

                              WOW. This really burns. Amazing!

                              Standing Leg curls: lt: N/A
                              tt: 50lbs X 32 (R.P.) aiming for 11-15...oops

                              Stretch 70s (immediately after working each individual leg)

                              Squats: 365 X 1 2 months ago this would have been a conservative estimate for 6 reps but dieting has its toll..you play you pay!

                              Back bending way too much and knew I was not going to get more than 3 reps so I just racked it.

                              lt: N/A
                              tt: 337 X 5

                              lt: N/A
                              tt: 275 X 15

                              Stretch 70s

                              Cardio: Row 20:00 (low intensity)
                              4418m
                              260Cal
                              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

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