Nate's DC journal

[N8IA]

Well this is my second week using the dc method and his principles. This morning I got up and went to the south side Y here in des moines.

All weights are recorded with one side of the bar
Warm ups are also done but I will only but the big one


Preacher curls(straight bar) 28 8+4+3 more warm up next week

Behind the back wrist curls 60 8+4+3 good more reps next time

Seated Calf raises 115 9 ouch(DC stlye)

Seated leg curls 130 10+5+6 extra rep more weight next wk

Leg Press(hammer) 405 8 felt great
leg Press(hammer ) 225 21 to light next time more weight

Streched after every last set except forgot to do quad stretch. I think it is a mental thing I forgot to do it last wednesday. I need to do it on friday. All in all a good workout need more weight wich will come in the future but it will just get better and better.

meal 1: six whole eggs +5 whites split it with my girl I ate most all of them, 1 1/4 cup oats, bannana cup coffee

meal 2: (quick) 2 cans tuna with mustard and bbq sauce, 1 1/4 cup oats

meal 3: 10 oz hamburger washed off, 1 cup rice

meal 4: (quick) same as meal 2

meal 5: 2 chicken breasts from sams club with veggies and soup if still hungry

meal 6: protein drink (pro complex) 2 scoops

Diet is my biggest area I need to improve. I put on fat really easy. I think it has something to do with when I was 16-19 I was anorexic. It really screwed up my metabolism. I am just starting to understand it right now. Feel free to coment on anything.

[N8IA]

Tuesday 19 2004

nothin for working out might talk my girlfreind into a little walk tonight

meal 1: six whole eggs + 6 whites split with my girl, bannana, 4 pancakes set off the fire alarms in the building, cup of coffee

meal 2: 2 cans tuna 1.25 cups oatmeal

meal 3: 12 ounces beef with spagetti sauce 1 cup and some rice

meal 4: (quick) two scoops protein with bannana and 1 cup oatmeal

meal 5: 2 cans tuna with 1.25 cups oats

meal 6: 2 big chicken breasts with veggies

drank a gallon and a half of water and another half gallon of green tea

[Shawn "Future" Bellon]

Keep posting.

[N8IA]

Wednesday 20 2004

Got up this morning late at 530 and was pissed because my alarm did not go off at 459. I hurried up and got ready and headed to the gym. I decided to go to the walnut creek ymca in des moines today and it kind of screwed me up a little but no big deal I just tried to work through it.

Incline DB warm ups 85 8 + 6 + 3
kind of got screwed up. I was going to do just eighty because i did it last week but they felt light after three reps so I droped them and grabbed the 85's it messed me up because I am used to different bells then this ymca has. TO BAD

Stretch 45 flat bench

Smith Militaries warm ups 70 7 + 5 + 3

These felt great. I decided to drop the Dumbell shoulder press in favor of these and I am glad I did. I havent done these for months and I can't beleive I quit.

Shoulder stretch

Reverse Grip Smith 70 9 + 6 + 4

I am still getting used to this movement but it is comin along.

1 arm tri stretch with a 40 dumbell

Rack Chins behind the neck 45 10 + 6

sucked ass I can never find anyone to put the plate on my lap So I could only get two rest paused but it is all I had in me

Rack deads knees up 160pds 8reps 100pds 17reps

These did feel good going on but after holly cow am I feeling them now. Trying to really emphasie(sp) the negative on these.

Hang stetch and pull on stationary object

all in all not a bad workout

meal 1: 2.5 scoops pro complex mixed with 2cups milk and water with rasin bran oatmeal mixed together with milk and a bannana and coffee

meal 2: 2 cans tuna with 1.25 cups oatmeal

meal 3: Lunch with my honey don't know yet something big though

meal 4: 2 cans tuna with 1.25 cups oatmeal

meal 5: 5 whole eggs and 6 whites with 1.25 cups oatmeal

meal 6: 2 big chicken breasts and a bratwurst

Today is a big day I have two test next week one in anatomy and one in nursing 120. So I have to go and take picture of a cut up cat today and lable it and also read a couple chapters in my nursing text fun fun. Talk to you guys tommorow and stay tuned for friday I will be bringing my camera to the gym to take pics of my favorite machine the jammer hack squat.

[In-Human]

2 things, drop the tuna and the GF, just kidding about the GF, but c'mon throw out the tuna, lets eat some meat here...

[N8IA]

i know but I like tuna so much. I will do as is told and drop out 1 meal and replace it with ground beef. Inhuman speaks and you just do is the feeling I get around here thanks for the advice. I keep the GF around because she makes some bank and doesn't eat much. Just kidding she eats normally

[N8IA]

October 21 2004

Today I got up at 5 am and went for a little walk. Other than that no lifting just studying and eating.

meal 1: 6 whole eggs and six whites with four pankakes and not coffee(I am trying to come off)

meal 2: 2.5 scoops protein plus 1.25 cups oatmeal

meal 3: 2 cans tuna with 1.25 oatmeal

meal 4: 12 ounces beef with 1 cup rice

meal 5: 12 ounces beef with 1 cup rice

meal 6: bratwurst with 2 big chicken breasts

Thats it for today with post some pics tommorow from the gym.

[N8IA]

Sorry no pics today

I got up this mornin and knew what I had to do. It was my favorite dc workout in my program. The bis forarms calves hams and quads. That last exercise is my favorite and my most dreded. The hack squat that they have at the riverfront YMCA is a jammer model that moves straight up and down not at and angle. When I got up I knew it was not going to happen. I find myself getting really anxious when these workouts come about. I love this exercise and don't want to lose it so I have to go up in weight. But it takes everything I have to finish those two sets one in the 4-8 range and one widow maker. So I decided to skip workout till after school. I don't like to eat b4 I go to the gym in the morning so I decided to be fully loaded and mentally preped. I got to the gym and was ready to rock at 4 pm.

Alternating Curls 50 8+6+3
stretch
Reverse Cable Curls 95 9+6+4
stretch
Calf Raises 115 10 reps
stretch
Lying leg Curls 130 9+6+4
Stretch
Hack Squat 250 7(I wanted to get all the reps on my own so I left rep 8 for next time. I will also slap a five on for good measure I am going to shot for 9 reps than) 155 20 (I was done with this by ten reps but some how squezed out ten more those last ten were amazing. I taped Dantes words on my fridge about bursting peoples bubble about that last twenty rep set and I think I wanted to prove him wrong. Next time I will put four plates a side and see what I come Up with.)
stretch
Walking home sucked because I must have looked like an ass. I was walking like a cowboy in my shoxs and cargo pants and my stomach was sticking out because my back was so tight from that last set.

Meal 1: 6 whole eggs and six whites with four pankakes and no coffee

meal 2: 2 cans tuna with 1.25 cups oatmeal

meal 3: 1.25 scoops shake with milk and water and 1.25 cups oatmeal

meal 4: 2 cans tuna with 1.25 cups oatmeal

meal 5: 12ounces beef with 1 cup oatmeal and an apple

meal 6: big steak yum yum

[GyM RaT 03]

good job bro keep it up.


GR03

[N8IA]

Well today was a nother wonderful day in nate's world. I had an anatomy test today on the urinary, intestine, and reprodutive systems. I study weel and thought I did a good enough job until test time wow the teacher through me for a loop. I think I managed about a c+ b- No big deal I am like a point away from an a in that class. I have another test tommorow in nursing 120 and clinicals in the afternoon. The rest of the week is a cruise. I just finished my next semester schedual and it is going to be twice as hard. Thank the lord for student loan money. I always worked and went to school my first time around and thought how people were so fuckin lazy when they didn't work now I know different.
Got up this morning at five and felt tired and I had been up all night tosin and turning so I decided to sleep in and not go to the gym in the morning. Got done with school at up and hit the lovely riverfront YMCA.

Incline smith 90pds 7+4+2 alittle to heavy and I did not warm up as well as I should have
stretch 50pds
Behind the neck press 55pds 8+5+3 felt so good
stretch
Skulls with a straight bar 35pds 9+4+2 felt really tight on this and will try to do more reps next time around
stretch 40pds
Pulldowns to front 205 7+4+2 again felt great but might have been a little to heavy I switched from a bent at the ends bar to a long straight bar(no jokes) to get a little wider grip
Smith machine deads(one of my favorites) 170pds 7 100pds 15 (these felt great today usually I am sucking wind like a 65 year old smoker but since I started a little more cardio I can do these a little better
plus one set at the end when I got done with the fifteen rep set I shruged it out
stretch 25pds plate hung for 1 min.

Meal 1: eggs and pancakes
meal 2: 2 cans tuna and 1 cup oats
meal 3: 12 ounces hamburger with 1 cup rice
meal 4: 2cans tuna and 1 cup oats (in human is going to give me shit, but I was in a rush)
meal 5: 2.5 scoops protein with banana and 2/3 cups oatmeal
meal 6: 2 chicken boobs with carb milk

[N8IA]

Well back again the last two days I did a favor and helped my girlfreinds boss take all the assets out of a company he bought. With out saying to much it took two days. Each day I came home I went trough my old crap and tossed out anything I did not need. This guy keeped everything. Well enough of that I missed my leg bis hams and forearms day on wednesday and I was going to go today but my lower back is tight as hell and I missed a couple meals the last two days to get the work done. No big deal I will be up fresh and new tommorow and hit the gym at five am as usual or somewhat usual. Time to go take a walk around the lake and eat some steak. Talk at you tommorow.

[N8IA]

Well yesterday I was still whiped out from the last two days of labor. So I decided to skip friday and watch my new bfto dvd and eat and rest. I got up late this morning and had some eggs and pancakes and went to the riverfront YMCA

Flat dumbell 100pds 7+2+2 these are starting to suck rest pausing so I am going to do just a straight set
stretch 50
Cybex machine shoulder press 130 9+5+3 This was a little light but I made it hurt by really excentuating the negative
stretch
Close Grip Smith press 70 9+5+3 These felt great I used a different smith machine cause someone was using the Cybex one
stretch 50
Close grip Pulldowns stack plus 10pds 8+5+2 these were tough
Bent over rows 95 7 then I proceded to do quarter deads for 9 than shruged it out for 10 back still felt a little tight a little sharp pain I will be taking an advil later

That's it I think I might run the steps today and eat alot because my weight is still going up and I am leanning out but I feel really skinny. I look at myself and I see a tall stick I don't know maybe it is a little mental game.

[In-Human]

Well yesterday I was still whiped out from the last two days of labor. So I decided to skip friday and watch my new bfto dvd and eat and rest. I got up late this morning and had some eggs and pancakes and went to the riverfront YMCA

Flat dumbell 100pds 7+2+2 these are starting to suck rest pausing so I am going to do just a straight set
stretch 50
Cybex machine shoulder press 130 9+5+3 This was a little light but I made it hurt by really excentuating the negative
stretch
Close Grip Smith press 70 9+5+3 These felt great I used a different smith machine cause someone was using the Cybex one
stretch 50
Close grip Pulldowns stack plus 10pds 8+5+2 these were tough
Bent over rows 95 7 then I proceded to do quarter deads for 9 than shruged it out for 10 back still felt a little tight a little sharp pain I will be taking an advil later

That's it I think I might run the steps today and eat alot because my weight is still going up and I am leanning out but I feel really skinny. I look at myself and I see a tall stick I don't know maybe it is a little mental game.

Drop the Flat DBs to 80s and go for 15-30 reps RP, add some more weight on the shoulder and tri exercises and if you are waiting for a machine or some equipment to clear do some abs while you wait.

Diet is looking good...

[N8IA]

thanks in-human I will give that a try on both flat an incline dumbell presses. A question about the weights I am using for tris and shoulder press should I be failing on 6 reps or are you saying just increase the weight and push for the same amount of reps because I am really trying to hold the negative.

[In-Human]

A question about the weights I am using for tris and shoulder press should I be failing on 6 reps or are you saying just increase the weight and push for the same amount of reps because I am really trying to hold the negative.

Your total rep count for the workset is too high unless you are going higher reps on all of these exercises, drop it down so the total is 11-15 RP...