First DC journal

[billmeek]

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

[billmeek]

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

[billmeek]

Legs

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

[billmeek]

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

[billmeek]

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

[billmeek]

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.

[billmeek]

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

[billmeek]

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

[billmeek]

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

[sdotcarter]

Impressive pushing numbers man. You plan on competing when you finish school?

[billmeek]

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.

[billmeek]

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.

[billmeek]

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

[billmeek]

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.

[ch3v3ll3]

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.