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  • First DC journal

    This will be the first time I have kept a DC journal, but not my first time doing DC training. Due to a whacked out schedule, I prefer the three way split so I can get in and out quickly.

    Legs
    Seated leg curl. 195x 12+6+4
    Stiff leg deadlift. 225x15 ss
    Narrow stance leg press. 9 plates a side x 10, 6 plates and quarter per side x 22
    Leg press calves. 3 plates a side x 12

    Chest, tris, shoulders
    Incline hammer press. 2 plates + 35. 7+4+2
    DB shoulder press. 80s. 7 SS
    DB laterals. 40s. 16 SS. 12 short reps.
    Overhead rope extensions. 157.5. 10+5+4

    Seated DB curl. 40s. 12+6+4
    DB glass hammer curls. 45s. 12 SS.
    Pull ups. 12+6+3
    Deadlifts. 455 x4. 345x11

  • #2
    No training yesterday, but thought I would throw my diet on here

    Meal 1
    4 whole raw free range eggs
    3 tbsp LBAs
    1 packet low sugar oatmeal

    Meal 2
    8 oz chicken breast
    1 tbsp olive oil
    1 cup cooked basmati rice

    Meal 3
    3 whole raw free range eggs
    1.5 scoops TP Isolate

    Meal 4
    2 scoops MG's powdered muscle

    Meal 5
    8 oz steak or salmon
    6 oz red potatoes
    2 cups steamed broccoli

    Meal 6
    3 whole raw free range eggs
    3 tbsp LBAs

    Supplement wise nothing but multivitamin+4 TP fish oil, morning and evening

    Comment


    • #3
      Legs

      Lying leg curl. 150. 14+7+5
      Front squat. 275x6. 205x20
      Standing calf raise. 195x12

      Comment


      • #4
        I guess I should include some personal info as well:

        21 years old
        Senior Chemsitry Major/Math Minor
        Headed to grad school (God willing) for Phd.--- biophysics research emphasis
        5'10", 215 pounds now. Bodyfat? more than 8 but less than 15. What I would consider acceptable for offseason.
        Competed 7 times in bodybuilding. Best placing thus far was 1st in the light heavy class at my state NPC show last year
        Competed once in a deadlift only meet this past fall and pulled 565 raw.
        Lost my virginity to the tune of......maybe too personal.

        Goals for me right now: In all honesty, gain a bit of size and not have a big belly. Keep the waist bands loose and the sleeves tight. Maintain a good physique and make some progress while keeping the focus on 1.) academics 2.)making the most of my last year as an undergrad. yes this means putting on the party pants every now and again 3.) not getting injured

        Comment


        • #5
          Chest shoulders tris

          Incline bb press. 245x9+4+2
          Machine shoulder press. 230x11+5+2
          DB lateral. 40s. 18ss. 8 small reps.
          Pjr pullovers. 80x11+7+3

          Comment


          • #6
            Back Bis Forearms

            Reverse grip 1 arm cable curl. 50. 15ss.
            Machine preacher curl. 110x9+5+3
            Wide grip lat pulldowns. 190x8+4+3
            Bb rows. 255x5. 205x12.

            Comment


            • #7
              Legs

              New gym for the next 5 weeks before I move back to school.

              Seated leg curl. 195x14+8+6
              Bb squat. 355x5. 255x20
              Angled standing calf. 200x10

              Comment


              • #8
                Chest shoulders tris

                Incline smith press. 2p+25x8+4+2
                Smith shoulder press. 2p x9+5r3
                Db laterals. 40s. 20 SS. 10 short reps.
                Bb cg bench. 245x9+3+1
                DB lying extension. 30x16

                Comment


                • #9
                  Back Biceps Forearms

                  Ez bar drag curl. 35 per sidex10+5+4
                  Bb wrist curl. 75x20
                  Hammer strength pulldown. 2p+25. 10+5+3
                  Low rack pulls. 435x6. 385x12

                  Comment


                  • #10
                    Impressive pushing numbers man. You plan on competing when you finish school?
                    Check out www.trueprotein.com and use my Trueprotein promo code to save 5%on everything, and 10% when you order 16+ lbs: KEG730



                    "The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment." Anonymous

                    My Training Log: http://www.intensemuscle.com/showthr...=35632&page=4l

                    Comment


                    • #11
                      Hey thanks man, I appreciate it - hoping that DC training gets my numbers up even more. It is really hard for me to stay away from competing right now, but I know it is for the best. Interesting side note - a friend of mine that did Teen Nationals with me in 08 and placed right next to me just won the Collegiate Nationals overall. Seeing things like that gets to me, but I have to keep it all in perspective. I will definitely come back to competing, it is just a definite passion of mine. It may be a year or two into grad school before I do, or even after I finish grad school in 4 to 7 years.

                      Comment


                      • #12
                        Legs

                        Lying leg curl. Level 12x13+7+5
                        Narrow leg press. 9p and 20 per side x11. 6p and 35 per side x27.
                        Leg press calves. 3p and 20 x12.

                        Comment


                        • #13
                          Incline hammer press. 2p and 35 x10+4+2
                          Db shoulder press. 80s x10
                          Db laterals. 45s x14. 10 short reps.
                          Bb skull crushers. 95x15+5+4
                          Rope overhead extensions. 150x16

                          Comment


                          • #14
                            Back Forearms Biceps

                            Seated db curl. 40s. 14+7+5
                            Glass hammer curl. 45s. 15ss
                            Pullups. 14+6+5
                            Deadlifts. 465x4. 355x12

                            Added in some ridiculous bicep curl that involves curling with one arm at a time using a straight bar...one of my best friends happened to be in the gym tonight which is rare and I couldn't pass up getting in a few sets with him. Did them at the very end so I doubt it affected much. Also, I must mention I really love deadlifts. I think I am still enjoying the euphoria from my two sets an hour and a half later.

                            Comment


                            • #15
                              Originally posted by billmeek View Post
                              I guess I should include some personal info as well:

                              21 years old
                              Senior Chemsitry Major/Math Minor
                              Headed to grad school (God willing) for Phd.--- biophysics research emphasis
                              5'10", 215 pounds now. Bodyfat? more than 8 but less than 15. What I would consider acceptable for offseason.
                              Competed 7 times in bodybuilding. Best placing thus far was 1st in the light heavy class at my state NPC show last year
                              Competed once in a deadlift only meet this past fall and pulled 565 raw.
                              Lost my virginity to the tune of......maybe too personal.
                              Do tell.


                              ************
                              Fucking awesome numbers for your age man. Good shit. Competing at 21 is pretty awesome as well. I would love to compete my senior year of college, but I doubt I will have the necessary size to do well in a natty show. Will be following this closely. :rockon:


                              Edit: Also, really like your exercise selection. Very similar to what I would probably pick if I was doing DC.
                              Last edited by ch3v3ll3; 08-01-2011, 11:12 PM.

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