Announcement

Collapse
No announcement yet.

Sculptor´s Flesh Statue: My journey

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Sculptor´s Flesh Statue: My journey

    Hey everybody!

    My name is Michael, I am 28, I live in Germany and am I student of popular music and media studies.

    I´ve been lifting for several years, though I´ve only managed to gain a couple of pounds.##Why? Probably afraid of increasing weights, afraid of getting fat (which I did - cut around 30-32 pounds of body fat last January to June)...
    And yeah, even though my gains were NOT impressive at all I somehow managed to piss of my rotator cuff and had to give up any shoulder pressing movement.
    And balls-to-the-walls squats are out, because over time it made my left knee hurt 24/7, now I dropped the squats and tried hack squats, smith lunges, leg presses, voila, my knees are ok with it, so that´s what I´m gonna stick to.

    Whatever.

    I did some research and I decided that DC could become my favorite no-bullshit bodybuilding approach with simple rules.

    Two pics for you guys:
    (can´t post them, later...)

  • #2
    This is going to be my routine - I use 6 sec negatives on most movements (except exercises for back thickness + quad exercises + romanian deadlifts -> a bit faster but still controlled on these movements)

    A1
    Maschine Curls
    15-20 rest pause set + static rep

    Reverse Cable Curls
    12-15 straight set + static rep

    Calf Press
    10-12*

    Sumo Leg Press 45*
    12-15 straight set

    Hackenschmidtbeugen mittiger Stand
    4-8 + 20 rep widowmaker
    B1
    Dual Incline Bench Press Machine
    11-15 rest pause set

    Reverse Butterfly
    15-20 rest pause set + static rep

    Dip Maschine
    11-15 rest pause set + static rep

    Neutral Grip Dual Pulldown Machine
    11-15 rest pause set + static rep


    T-bar Rows
    8-10; 4-8
    A2
    Drag Barbell Curls
    15-20 rest pause set + static rep

    Barbell Forearm Curls
    15-20 straight set + static rep

    Seated Calf Raise
    10-12 RPP

    Leg Press narrow stance 45*
    6-10 + 20 widowmaker

    Romanian Deadlift
    10-12; 6-8
    B2
    Chest Press
    11-15 rest pause set + static

    Reverse Butterfly 2nd machine
    15-20 rest pause set

    Very narrow grip smith bench press:
    11-15 rest pause set + static rep

    Rack Pullups
    11-15 rest pause set + static rep

    Barbell Row overhand grip
    8-10; 4-8
    A3
    Cable Curls
    15-20 rest pause set + static rep

    Hammer Curls with dumbbells
    12-15 straight set + static rep

    Standing Calf Rauise
    10-12**

    Leg Curls
    15-20 rest pause set + static rep

    Smith Lunge
    6-10
    +
    Leg Press
    30 rep widow maker
    B3
    Machine Chest Dips
    11-15 rest pause set + static rep

    Facepulls
    15-20 rest pause set + static rep

    Incline French Press
    15-20 rest pause set + static rep

    Pulldown neutral grip
    11-15 rest pause set + static rep

    Rack Deadlift
    8-10; 4-8

    Comment


    • #3
      Welcome to IM!!!

      Don't be afraid of higher rep ranges. Especially with hamstrings and forearms! Lots of guys with more DC experience might give you better advice but that's the first thing that jumped out at me. Great place to learn. Enjoy! :-)

      Comment


      • #4
        Originally posted by dice77 View Post
        Great place to learn. Enjoy! :-)
        Truth!! There is so much knowledge on this board it's unreal. It seems a little dull at times with the lack of post but read through the goldmine of knowledge in the older post. Nice job on dropping the fat. Don't worry about where strength is now just try to progress every time your in the gym and you'll get there.
        6/22/13 - 2013 NPC VICTORY CLASSIC
        1st - Novice Men's Lightheavy & Novice overall

        Comment


        • #5
          Thx guys! This site is a profound source of knowledge, like a magic library filled with forbidden books, dark magic, secrets of gains making you a superhuman creature. ;-)

          Alright. Let´s proceed with my workouts:

          Comment


          • #6
            A1-1, 16.04.2014
            Machine Curls: 50 kg x8+3+2+1, 47 sec stretch
            Reverse Cable Curls: 30 kg x13, 30 kgx 50 sec stretch
            Calf Press 45*: 120 kg x10
            Sumo Leg Press 45*: 240 kg x10, 60 sec stretch
            Hack Squat Machine: +105 kg x6, +75 kg x21, 45 sec stretch
            Last edited by Sculptor; 05-06-2014, 05:31 AM.

            Comment


            • #7
              B1-1, 18.04.2014
              Plate-loaded Incline Bench Press: +60 kg x5+2+2+1, 2*16 kg x 50 sec stretch
              Triceps Machine: 90 kg x9+3+2+2, 1*12 kg x 60 sec stretch
              Plate-loaded Pulldown: 90 kg x7+3+2+1
              Barbell Rows: 80 kg x9, 90 kg x6, +22 kg x 45 sec stretch (need straps, my forearms are ****** weak!)
              Last edited by Sculptor; 05-06-2014, 05:31 AM.

              Comment


              • #8
                A2-1, 20.04.2014
                Drag Barbell Curls: 30 kg x9+3+3+2, 60 sec stretch
                Barbell Forearm Curls: 40 kg x14, 30 kg x 50 sec stretch
                Seated Calf Raises: 47.5 kg x8
                Romanian Deadlift: 100 kg x8, 110 kg x6, 60 sec stretch
                Leg press 45*: 310 kg x8, 250 kg x20, 60 sec stretch
                Last edited by Sculptor; 05-06-2014, 05:31 AM.

                Comment


                • #9
                  B2-1, 21.04.2014
                  Chest Press: 80 kg x16, 2*16 kg x 60 sec Stretch
                  Reverse Butterfly 1: 60 kg x16, 60 sec stretch
                  Very Narrow Grip Smith Bench Press: 50 kg x6+3+2+1, 1*14 kg x 60 sec stretch
                  Rack Pullups: +0 kg x7+3+2+2
                  T-Bar-Rows: +67.5 kg x7, +77.5 kg x4, +24 kg x 45 sec stretch
                  Last edited by Sculptor; 05-06-2014, 05:31 AM.

                  Comment


                  • #10
                    A3-1, 24.04.2014
                    Cable Curls: 60 kg x9+4+3+2, 60 sec stretch
                    Dumbbell Hammer Curls: 2*14 kg x10, 40 kg x 69 sec stretch
                    Standing Calf Raises: 70 kg x9
                    Lying Leg Curls: 55 kg x9+4+3+2, 60 sec stretch
                    Smith Lunge: 90 kg x8/8
                    +Leg Press (widow maker): 220 kg x30, 60 sec Streich
                    Last edited by Sculptor; 05-06-2014, 05:31 AM.

                    Comment


                    • #11
                      B3-2, 06.05.2014
                      Machine Chest Dips: 125 kg x10+4+2+20 sec static rep, 2*18 kg x 70 sec stretch
                      Shoulder Press: 60x5+50x5+3+30 sec static rep 60 sec stretch [i]too much weight, will go down to 50 kg next time/i]
                      Incline French Press: 40 kg x13+4+3, je 1*16 kg x 90 sec stretch
                      Pulldown neutral grip: 90 kg x7+2+2+20 sec static rep
                      Rack Deadlift: 140 kg x13, 160 kg x8, +30 kg x 68 sec stretch

                      Finally managed to buy some straps - amazing. No more focus on burning forearms during the lat stretch; more weight AND reps on the rack deads.

                      Guess I´ll have to drop the french press, way too difficult to get the bar into the right position during the rest-pause sets without a spotter, just not worth an injury...
                      Last edited by Sculptor; 05-06-2014, 04:21 PM.

                      Comment


                      • #12
                        A1-2, 29.04.2014
                        Machine Curls: 55 kg x7+2+2+1+10 sec static, 68 sec stretch
                        Reverse Cable Curls: 35 kg x12.5, 40 kgx 66 sec stretch
                        Calf Press 45*: 130 kg x10 in 4:06 min
                        Sumo Leg Press 45*: 260 kg x10, 60 sec stretch
                        Hack Squat Machine: +115 kg x6, +85 kg x20, 84 sec stretch
                        Last edited by Sculptor; 05-06-2014, 05:30 AM.

                        Comment


                        • #13
                          B1-2, 30.04.2014
                          Plate-loaded Incline Bench Press: +62.5 kg x5+2+2+1, 2*18 kg x 46 sec stretch
                          Reverse Butterfly 2: 55 kg x8+4+3+2+20 sec static, 70 sec stretch
                          Triceps Machine: 95 kg x10+4+3+2+10 sec static, 1*16 kg x 60 sec stretch
                          Plate-loaded Pulldown: 95 kg x7+3+2+1+20 sec static
                          T-Bar Rows: Bar+75 kg x7, Bar+85 kgx4, 80 kg x9, 90 kg x6, +24 kg x 50 sec stretch (still no straps ^^)
                          Last edited by Sculptor; 05-06-2014, 05:30 AM.

                          Comment


                          • #14
                            Did some low intensity cardio between the workout days, usually very fast walking - I can walk almost twice as fast as the rest of the people in my town, and I god a very active lifestyle, temper, I do anything faster than the rest of us, hahaha... especially since I´m swallowing caffeine like candy... sometimes... guess I might have to increase my calories, I remember getting a bit chubby on 3000 kcal - then after the cutting diet I switched to carbbackloading/intermittent fasting and struggled to gain any weight with 4000-4500 kcal... then I somehow managed to gain weight with about 3000 kcal...

                            Yeah, I´m so sick of surprises I chose a workout routine which is straightforward:
                            DC.


                            01.05.2014

                            This morning I had a bulletproof coffee (2 big cups of coffee + 20 g of coconut oil) before my first stubborn-calves-cardio workout. And a whey shake. ;-)

                            20% incline, 21:31 min, 921 m, 42 W, 171 kcal.

                            I did hundreds of calve-bursting strides:
                            10 min at 3.5 km/h, 5 min at 2.5 km/h, 5min at 1.5 km/h plus about 90 sec for swiping the sweat of my arms and face and having some sips of a delicious drink made of 50% mineral water/ 50% apple juice (500 ml; called "Apfelschorle" in Germany).

                            Guess I´ll have to buy some Vibrams, my standard workout shoes are way to inflexible to really feel the big toe with every step I take.
                            Last edited by Sculptor; 05-06-2014, 05:31 AM.

                            Comment


                            • #15
                              Two snapshots. 180 pounds, 5´10.5".

                              Guess I built less than 12 pounds of muscle in half a decade... feels bad. I remember I started at about 165 pounds with 15-17% body fat.
                              Attached Files
                              Last edited by Sculptor; 05-01-2014, 01:14 PM.

                              Comment

                              Working...
                              X