O. G.'s Mostly DC Log

[O.G. Pimpin]

Hello all. I've been here awhile and spent most of my time reading and occasionally contributing. I've especially enjoyed reading various people's journals and now I've finally decided to post my own.

A little about me: I've been training over 28 years, starting at a pudgy 155 lbs, losing 10 lbs, and over the years worked up to a high of 225 lbs at 5' 7". I'm currently 205 lbs at around 15% body fat.

I've trained with most of the conventional splits and body parts, but the last 3+ years I have trained mostly DC style except for short periods of time training Dorian Yates style and Phil Hernon style. Anyway, I've come back to DC and plan on sticking with this until I retire. Lol.

I train on the 3 way split, not because I consider myself super-advanced or anything but because it works best with my schedule. I'm starting a new blast today and my split is as follows:

Biceps/Forearms/Back
A:
Alternating DB curls (20-30) rp
Reverse Cable Curls (10-12) ss
HS Reverse Grip Pulldowns (12-20) rp
T-Bar Rows (8-10), (6-8) ss

B:
Barbell Curls (12-20) rp
DB Hammer Curls (10-12) ss
V-Grip Pulldowns (12-20) rp
Barbell Rows (6-8), (10-12) ss

C:
Machine Preacher Curls (12-25) rp
Reverse E-Z Bar Curls (10-12) ss
Wide Grip Pulldowns (12-20) rp
Rack Deadlifts (6-8), (10-12) ss

Calves/Hamstrings/Quads
A:
Seated Calf Raises (3x25) ss
Leg Curls (15-25) rp
Leg Press (8-12) ss, 20 wm

B:
Standing Calf Raises (3x25) ss
Reverse Leg Curls (15-25) rp
Hack Squats (8-12) ss (20) wm

C:
Toe Presses (3x25) ss
Sumo Leg Press (8-10), (10-12) ss
Smith Machine Squats (6-8)
Leg Press 20 wm

Chest/Shoulders/Triceps
A:
Smith Machine Inclines (12-20) rp
HS Shoulder Press (12-20) rp
RG Smith Benches (12-20) rp

B:
HS Decline Machine (12-20) rp
DB Shoulder Presses (20-30) rp
Skullcrushers from floor (10-12) ss

C:
Flat DB Presses (20-30) rp
Smith Machine Military Press (12-20) rp
CG Smith Bench (12-20) rp

Extreme stretching will follow each body part. I hope you will enjoy my log and I welcome questions and constructive criticism.

[O.G. Pimpin]

1/21/2013, Biceps, Forearms, Back-A

Alternating DB Curls: 50s x 22 rp
Reverse Cable Curls: 50 x 12 ss
HS Reverse Grip Pulldown: 220 x 21 rp
T-Bar Rows: 225 x 10, 250 x 8

Decline Sit-ups: 3 sets x 25

[Glyder]

I was looking at it, and trying to figure out how you do your days. Do you do them A, A, A, then B, B, B, then C, C, C? Then recycle? Sorry, if its a dumb question just looked weird to me. Plus I am still tired lol.

[O.G. Pimpin]

I was looking at it, and trying to figure out how you do your days. Do you do them A, A, A, then B, B, B, then C, C, C? Then recycle? Sorry, if its a dumb question just looked weird to me. Plus I am still tired lol.

No, that's ok. It was late when I typed it up last night, so I may have not laid it out like I should.

Last night, I started with Biceps/Forearms/Back-A. Tonight will be Legs-A, Thursday will be Chest/Shoulder/Triceps-A. Friday will be Biceps/Forearms/Back-B and Sunday (only taking one day break this time only because I prefer S, M, W, Th workouts) will be Legs-B and so on...

I hope this clears it up; sorry for the confusion!

[LG1]

This will be good to follow. Good luck!

[Glyder]

Yes, that's how I saw it OG. Looks good!

[O.G. Pimpin]

1/22/2013 Calves/Hams/Quads-A

Seated Calf Raises (Hammer Strength): 3 x 30lbs x 25 reps. 60 second stretch

Leg Curls (Maxicam): 120 x 14,7,4 (25). 60 second stretch each leg

Leg Presses (Hammer Strength): 600 x 12, 450 x 20. 60 second quad stretch

A decent first leg workout to build on. I thought I'd also show the reps I got on the rest pause sets and the brand of machines I'm performing the exercises on for those who are interested. I go to an extremely well stocked gym with great equipment from Hammer Strength, Icarian, etc... I have 24 hour access (swipe card) and pay $15 a month! Can't beat it.

Tomorrow is cardio day. I'll update tomorrow night with cardio results and post my typical diet for critique.

[O.G. Pimpin]

1/23/2013 Cardio Day

35 minutes on treadmill. 3.5 incline, Levels 3.3-3.5, 205 calories burned.

[O.G. Pimpin]

I thought I'd post my typical diet for those who wish to critique. I'm trying to slim down gradually from 205 lbs at about 15% bodyfat. I'm considering doing a NPC show in mid-October with some other guys from my gym, so this is like a "pre-pre-contest" diet for me. So here goes:

7:00 am: omelet with 1 cup egg whites and 2 oz. deli turkey meat, 1/2 cup plain oatmeal measured dry.

10:00 am: 3 scoops whey isolate and 2 oz. natural peanut butter.

1:00 pm: 8 oz of chicken breast, 7 spears asparagus, 1 medium baked sweet potato.

4:00 pm: 22 kernels of almonds and 3 scoops whey isolate.

* 7:30 pm (post workout shake): 2 scoops whey isolate, 50 grams of carbs from waxy maize, Karboload, or maltodextrin, 5 grams creatine, 10 grams glutamine.

8:30 pm: 8 oz sirloin, seven spears asparagus.

Total daily macros are approximately 370 grams protein, 140 grams carbs, and 70 grams fat for around 2,670 calories. On non-workout days, I skip the post workout meal and have my last meal around 7:30.

[O.G. Pimpin]

1/24/2013 Chest/Shoulders/Triceps-A

Matrix Smith Machine Incline Presses: 210 x 10, 4, 3 (17). 60 second stretch with 55 lb. dumbbells

Hammer Strength Shoulder Press Machine: 185 x 12, 5, 3 (20). 60 second shoulder stretch.

Matrix Smith Machine RGBPs: 205 x 9, 4, 3 (16). 60 second tricep stretch each arm with 30 lb. rope cable attachment.

[v1hyp]

steady Work! Keep it up

[O.G. Pimpin]

Thanks v1hyp, Glyder, and LG1 for checking in!

[O.G. Pimpin]

1/27/2013 Biceps/Forearms/Back-B

Barbell Curls: 120 x 11, 6, 3 (20)

Dumbbell Hammer Curls: 45s x 11, 60 second biceps stretch.

V-Grip Pulldowns on Body Masters Lat Pull: 200 x 11, 6, 4 (21)

Bent-over Barbell Rows: 245 x 8, 230 x 10
60 second lat stretch

Crunches: 4 sets of 25 reps.

Cardio: Star Track Treadmill, 10 minutes, 3.5 incline, level 3.5, 60 calories

Freezing rain and significant ice accumulation on roads killed my planned Friday workout, so I resumed today with my usual Sunday, Monday, Wednesday, Thursday rotation. I threw in a minimum amount of cardio after the workout because the wife wanted to... I was generally pleased with the weights and reps I got today and looking forward to beating those numbers next time. Legs tomorrow night!

[O.G. Pimpin]

1/28/2013 Calves/Hamstrings/Quads-B

Standing Calf Raises (Flex Fitness Systems): 105 x 25, 105 x 18, 105 x 15, 105 x 15. 60 second calf stretch.

Hammer Strength Seated Leg Curls (plate loaded): 100 x 12, 6, 5 (23). 60 second hamstring stretch each leg.

Icarian Hack Squats: 250 x 12, 200 x 20. 60 second quad stretch.

Calf raises were particularly disappointing after the first set. I completed each rep in a slow and controlled manner and my calves were screaming after that first set. I couldn't get close to 25 reps on any of the other sets, so I added another set because of that...It will be awhile before I max out that machine as it goes up to 330.
Otherwise, I considered it a good workout.

[O.G. Pimpin]

1/29/2012 Cardio night

Thought I would give the DC Calf cardio a try as I understand it. I set the incline at 15, the highest level on the Star Trac treadmill, leaned forward with my arms hanging over the display board and concentrated on getting up on my toes with every step.

7 minutes at 3.0
4 minutes at 2.5
3 minutes at 2.0
2 minutes at 1.5. 108 total calories burned.

I was huffing and puffing those first 7 minutes which seemed like an eternity. As Dante said it would, the breathing came easier the subsequent minutes but the strides were not easier.

I finished the cardio with another 15 minutes on the treadmill at 3.5 incline, level 3.3 for an additional 88 calories burned.

Looking forward to some calf DOMS tomorrow morning and hitting Chest/Shoulders/Triceps tomorrow night.