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DW 2012-2013 "off-season" log

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  • DW 2012-2013 "off-season" log

    Man been a while since I've been surfing around here but im back! I just started back with DC training after my contest in august. I just finished up my first 2 weeks of my blast, planning on 4-6 more weeks.

    I am currently "recomping" bc of a little un wanted fat gain post show trying to implement IF/Lean Gains. Anyways Im back on my keto diet, been so for 4 weeks. 300gr protein and 150gr fat, trace carbs from broccoli and spinach. My diet looks similar to the "Palumbo" diet but I eat more fat and drink 50gr carbs intra workout. Carb ups are around 500gr every sunday.

    Classic m/w/f split with 30min fasted cardio every day (except leg days)

    So far im up ~2lbs and waist is down ~0.5" with an increase in strength.

    Stats (10/12/12)
    Height: 5'9"
    Weight (carb'd up): 187~190lbs
    Waist: 31.5"

    I'll get some pictures and other measurements up here soon, good to be back and love this forum for the DC knowledge as always, im open to suggestions & discussion!

  • #2
    Heading to the gym for some LISS cardio, hoping they'll ha e the Lions game!

    Comment


    • #3
      Having some stomach problems today, made workout a little difficult but beat the log book.

      Incline smith
      215x15RP

      Hammer behind press
      180x13RP

      CG smith bench
      185x15RP

      Lat Pulldowns
      180x21RP

      BB ROW
      190x11
      210x7

      Really hope stomach issues go away. I look leaner than I did 4 weeks ago no doubt. I have shoulder veins all the time. In another 4 weeks I'll be close to as lean as I was around my show. I love carb cycling, probably going to do my own prep next time.

      Comment


      • #4
        Best user name EVER.
        Ph.D., Theoretical Physics '16
        kind of a douche

        Comment


        • #5
          Thank you sir

          30min LISS cardio this morning, my upper body is soooore today.

          Comment


          • #6
            Beat my log book Wednesday but left my book at the gym! Hope it's still there Tuesday when I'm back in town. Epic fail on my part

            Comment


            • #7
              :frusty:Been there done that!!! :frusty:
              "SET NO LIMITS"

              "When the knees hurt you just wrap tighter."-Skip

              2015 NPC Supplement Express:
              2014 NPC Sun City Regional:
              2013 NPC Sun City Classic:
              2010 NPC Virginia Grand Prix:
              2002 NPC Western Carolina:
              2002 NPC North Carolina State:

              Use Discount Code MMH353..

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              • #8
                I'm sick as ever. Looks like my cruise will start a little early. Taking the week off but will be back at it next week. I'll probably do a 4 week cruise then blast again.

                Any of you guys have experience with carb backloading?

                Comment


                • #9
                  Finally feeling better! Probably try training 2maro, cruise for a few weeks. Then maybe the 3 way split for a while

                  Comment


                  • #10
                    Hit back with some face pulls yesterday.

                    30min LISS cardio this morning & hitting chest/calfs later. I'll be doing 10 days no carbs again re-establish ketosis.

                    Comment


                    • #11
                      Trained chest today. Everything short of failure...

                      Incline smith
                      225x9
                      215x10
                      205x11

                      Flat DB Bench
                      80x3x12

                      Cable flys
                      50x3x15

                      10 sets of calfs. Here's a wheel pic, this was mid chest workout
                      Attached Files

                      Comment


                      • #12
                        Solid quads...how old are you?

                        Comment


                        • #13
                          Thanks, I'm 25

                          Comment


                          • #14
                            Originally posted by distilled water View Post

                            Any of you guys have experience with carb backloading?
                            There was a thread about it somewhere on here. Have you read up on it? There are about 4 articles by john keifer which explain the basics and will get you started.

                            Looks good in here, nice wheels
                            Originally posted by thsfootball
                            Stressing about what's catabolic- catabolic

                            Comment


                            • #15
                              DW,

                              It doesn't seem like you're doing DC training really at all here. (I am aware that you're cruising now, too.) Could we change the title of your thread to reflect that?...

                              -S
                              The Book Has Arrived!
                              The Book Has Arrived!

                              Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


                              www.TrueNutrition.com

                              2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
                              2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
                              2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

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