DC_catholics purgatory or hell log

[DC_catholic315]

I'm going to start a journal... I'm 26 yr old... Been lifting since 17 consistently... I started my journey at 167 at 6 2 with 13 inch calves and 13 inch arms lol I could squat 135 for a whopping 4 reps to // and bench 155 one big honking time... I trained for years never quitting trying many diffrent things and I've reaches 6 2 at a soft 232 ( first thing in the morning after pissing) lbs.... I am going to detail a journal with before pics and diet and lifts and specifics and really look to get the true help from the true gurus in this site.... I'm going to utilize the 2 way split. I'm lifetime natty bber... At last I'd took measure (cold on non training day ) I've taped at 50 1/2 on chest 25 on quads 18 1/8 upper arm 14 1/2 on forearms 17 3/4 on calves... I suck at pressing moves but feel I do well at deads and legs... I for this blast will be utilizing full Roms (before I only went to parallel and did my presses 2 inch off chest and to 90 degrees on delts with quick tempo). I'm going to be using a one sec pause 2 count negative and one count contraction like a bodybuilder... I will post my blast and diet to critique as well as my fluffy ass pics:dienewbie

[DC_catholic315]

Training day diet

Meal 1-1/2 scoop of true Protien custom blend
2 tablespoon peanut butter or almond butter

Meal2-4 oz chicken
1 cup of spinach
1/4 cup almonds

Meal 3-1 1/2 scoop true nutrition custom blend
With 2 tbsp almond butter or repeat meal 2

Meal 4-1 whole egg
1 cup egg whites
1 cup (dry measure) oats

Workout protocol.....

30 min before workout
Preworkout blend containing aakg/citruline/di creatine malate/creatine ethyl ester/creatine monohydrate/beta alinine/dmae/ and caffine anhydrous (San fierce) with 10 g amino acids, 5 grams glutamine

I will Start drinking 1 1/2 scoop custom Protien blend during resistance training along with my Intra workout mix of 10g bcaa/5g creatine blend, 5 g glutamine (finish during workout)

Immediately Post workout 1 scoop trueprotien hydro whey Then about
30 minute after post workout shake 20 oz Gatorade

Meal 5-4 oz of chicken
8 oz of sweet potato

Meal 6-4 oz steak
Large salad, serving of spinach or broccoli

Note trueprotien custom blend is 35% whey hydrosolate, 35 % microfiltrated 100% whey isolate, and 30% micellear casein Protien

Mix 10g bcaa in gallon water and drink throughout day


Non training day

3 caps tn burn
Cardio 30 min

Meal 1- 1 1/2 scoop tn blend
2 table spoons natty pb

Meal 2- 1 whole egg
One cup whites
One cup of oats

Meal 3 1 1/2 scoops tn custom blend
With 2 tablespoons peanut butter

Meal 4 4 oz chicken
8 oz of sweet potato

Meal 5 4 oz of steak
Large serving of spinach

Meal 6 4 oz chicken and veggies

Meal 7 1 1/2 scoop tn custom blend
2 tablespoons natty pb or almond butter

Sip on 1 gallon water mixed with c lite 10 g of bcaa 5 g creatine and 10 g glutamine throughout morning, and sometimes ill mix a second concoction at night

All wieghts are cooked wieghts



I edited to put in that I will use a 6 hour skipload on sat or sun (I hate to move it around but I'm a healthcare professional and work moves so you do what you got to do)

[DC_catholic315]

My supps are multi, daa, fish oil, zma, fiber, acidophilus....

My training will be as follows

A1
Incline smythe machine press
High incline smythe shoulder press
Reverse grip bench
Rack chins
Rack deadlifts

Upper 2
Incline barbell
Military press
Close grip bench
Underhand pulldowns
Hammer deadlift machine

Upper 3
Incline hammer press
Dumbbell delt press
Dips
Behind neck pulldowns
Seated rows (rest paused)

Lower 1
Close grip preacher curls
Reverse barbell curls
Standing calf raise
Seated leg curl
Leg press

Lower 2
Seated alt bells
Hammer curls
Seated calf
Stiff legs
Hack squat

Lower 3
Incline curls
One arm reverse cable curls
Sumo leg press
Squats

I'm going to do fasted an cardio ery morning 30 min I don't train and 30 min post workout on upper body days (leg days no cardio)

My goal is to get leaner and possibly grow in size while doing so any sug/critique is welcome Monday I will start logging my workouts

[DC_catholic315]

I will post pics soon (mon).... And I'm excited to get my Im brothers opinions and encouragement!!! Peace let the flaming begin lol

[martin_h]

Why cardio on upper body day post training?
Has conditioning been a problem for you or a current problem?

Btw you may want to show your rep ranges, thst always helps. Doing a flat dumbell press with a high RP range may be a thought (20-30rp)and high sternum or Decline. You must like the feeling of vertigo with all those inclines.

[martin_h]

My goal is to get leaner and possibly grow in size while doing so any sug/critique is welcome Monday I will start logging my workouts

Come on dude!! Your are trying to serve two masters = you will fail. Choose one and serve it.
DC is the viagra on the training world: you will get large using it. Getting fat is not an option, thats laziness. Cardio is used to stave off BF, due to the copious amounts you should be eating.

So do DC for what it is intended and then "cut" thus serving one master

Cut now and then DC thus serving one master.

Serve both, take 5 steps back and wonder why nothing works for you.

[LG1]

Good luck DCC. Following along

[DC_catholic315]

Martin h yea conditioning has been tough... I should be more clear.... I m not trying to get cardio in on every day except legs... I have a treadmill at home but on upper body days I was going to get a session in on the stepmill without having to drive to the gym... I'm only planning on doing 5 sessions of 30 min a week (though I know if I did non training and non leg days that would mean I would have 6 sessions but I figure 5 is a good place to start) I've always read that eating your nutrients (carbs and fats) at proper times turns you into a muscle building fat blasting blast furnace... As far as rep ranges I'm using the standard but I will edit those I'm in a few (after church)..
So how about this I'm going to get 5 sessions in am on no training days and post upper body workouts so I can get a stair master session or two in.... Also I try to have one free day on the weekend so I can BASS FISH!!!!

Upper chest is a weakness for me so I figured I'd pound it and grind it out

[LG1]

One of the mistakes I made when running my blasts was not doing cardio...

[DC_catholic315]

As you can see from the avatar a lil time with my kindle on the stair master wouldn't hurt!!!

[martin_h]

Martin h yea conditioning has been tough... I should be more clear.... I on trying to get cardio in on every day except legs... I have a treadmill at home on upper body days I was going to get a session or too in on the stepmill without having to drive to the gym...I've always read that eating your nutrients at proper times turns you into a muscle building fat blasting blast furnace... As far as rep ranges I'm using the standard but I will edit those I'm in a few (after church)..

Upper chest is a weakness for me so I figured I'd pound it and grind it out

Tbf not many people have amazing upper chests for whatever reason. (A whole thread on its own).
A good pre/intra/post diet will be essential. A lot of people say it doesnt matter when you have nutrients and carbs etc. But considering most of them weight 160lb dripping wet with concrete boots, make of it what you will.
Personally i would have a goosey gander at scotts site (homon') on here. He has an excellent article called 'meals on steel', superb read and excellently written amongst many many other great reads. Join his site and John Meadow's site..investment you will be thankful for.

I wasn't suggesting no cardio, merely trying to help you realise that you cant get leaner and bigger together..atleast not with a full DC blast, you will burn yourself into a hole and take 5 steps back. Just before a recomposition brigade get on the act, im merely suggesting with DC its not optimal. So get A LOT bigger, keep bf in check and then after a few blasts, cut.

[DC_catholic315]

Tbf not many people have amazing upper chests for whatever reason. (A whole thread on its own).
A good pre/intra/post diet will be essential. A lot of people say it doesnt matter when you have nutrients and carbs etc. But considering most of them weight 160lb dripping wet with concrete boots, make of it what you will.
Personally i would have a goosey gander at scotts site (homon') on here. He has an excellent article called 'meals on steel', superb read and excellently written amongst many many other great reads. Join his site and John Meadow's site..investment you will be thankful for.

I wasn't suggesting no cardio, merely trying to help you realise that you cant get leaner and bigger together..atleast not with a full DC blast, you will burn yourself into a hole and take 5 steps back. Just before a recomposition brigade get on the act, im merely suggesting with DC its not optimal. So get A LOT bigger, keep bf in check and then after a few blasts, cut.

Duely noted and will check out Scott's site.... I m more looking to be in a a decent offseason shape.... Not stripping for a contest peeled... So maybe I wont burn out jus trying to get in respectable bodybuilder offseason condition...Thanks for the direction bro!

[DC_catholic315]

P

[QUOTE=DC_catholic315;1050962]My supps are multi, daa, fish oil, zma, fiber, acidophilus....

My training will be as follows

A1
Incline smythe machine press 11-15 rp

High incline smythe shoulder press 11-15 rp

Reverse grip bench on smythe rp 11-15

Rack chins rp 15-20rp

Rack deadlifts ss one all out of 12-20 at mid shin

Upper 2
Decline hammer press 11-15 rp

Behind neck smythe press 11-15 rp

Close grip bench on smythe 11-15 rp

Underhand pulldowns 15-20 rp

Hammer deadlift machine ss 4-8 ss 10-15


Upper 3
Flat dumbbell press rp 20-30

Hammer shoulder press 11-15 rp

Dips 15-20 rp

Wide grip pulldowns 15-20 rp

Seated rows (rest paused) 11-15


Lower 1
Close grip preacher curls 15-20 rp

Reverse barbell curls 11-22ss

Leg press calf raise see below

Seated leg curl rp 15-20

Leg press 6-10 20-30 ss

Lower 2
Seated alt bells 15-20 rp

Pinwheel curls 11-22 ss

Smythe machine calf see below

Hack squats 6-10 20-30

Stiff leg deads I will use the 6's DC style technique


Lower 3
Incline curls 15-20rp

One arm reverse cable curls 11-22ss

Sumo leg press 15-25 ss

Smythe Mac squats 6-10 20-30 ss

Smythe calf raise


Hey Martin h
I outlined my calf training in the single leg calf raise thread...
I'm not cutting or bulking lol I'm fatter and smaller than I wanna be so im going to cardio like a guy who's 8% bf train like a 300 lber and eat smart....

Sorry for the confusion about my goals and the not posting the rep ranges and I set up a little diversity in the chest training program and set up my blast choices so I can train alone (because good help is hard to find) anyone in Jackson tenn who wants to throw down DC at maximum fitness holla

I also checked those sites and edited my diet love to hear what you think (I like george farahs idea of not overdoing the Protien and look to get at minimum 1 g per lb bw)

[DC_catholic315]

A quick question on military or shoulder press in general should my bottom pos be with my elbows at 90 which with my wingspan is around my nose sorta like dusty hanshaws rep stroke or should I be going to the collar bone? I do not go lower than a 90 dg bend behind my neck and with d bells I touch the shoulder but on machines and bars and well bells for that matter is 90 sufficient? I also wondered this about chest pressing should my stroke be all the way to the chest or jus slightly above(about 2 inches off then to lockout) same for chest with bells... I'm obviously stronger with the shorter rom... Now with smythe squats and hacks and leg presses I'm seat low an In the bucket being taller i know that will limit lbge at first but I feel is the best for my legs and my lagging glutes.. Jus a quick quest before I get to blasting (as I have the wingspan of an albatross)

[martin_h]

Do you have any shoulder injuries past or present?

Do you think the muscles arw designed to go through a full ROM?

Have you considered why Dusth does this? If he blew his nose with sandpaper, would you?

Do you know your own body well enough and know your own little form tweaks to best answer these questions?

In any case, just move some damn weight and control the rep cadence.