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  • New blast input appreciated

    Ok so im posting this here to get some opinions. I posted once in the dog pound but i thought that maybe it makes more sense to put this in the puppy pound. Im 28yo and weigh about 220lbs and have been training seriously for close to 8or 9 years. And im looking to start this blast next week.

    Here is my first real blast:
    A1
    • A Incline plate loaded press 11-15 rest-pause
    • A Smith shoulder press 11-20 rest-pause
    • A Smith CG bench presses 11-20 rest-pause
    • A Rack chins 11-20 rest-pause
    • A Deadlifts 4-8 9-12
    B1
    • Barbell EZ curls 11-20 rest-pause
    • Hammer curl 12-20 SS
    • Leg-press calf raises 10-12
    • High wide leg press SS 15-30
    • Smith lunges 4-8 20 SS

    A2
    • Incline bb press 11-15 rest-pause
    • DB OH press 20-30 rest-pause
    • EZ Dead skull crushers 20-30 rest-pause
    • Wide grip pulldown 11-20 rest-pause
    • BB row 4-8 9-12
    B2
    • Incline seated dumbbell curls 20-30 rest-pause
    • Pinwheel curl 12-20 SS
    • Machine single standing calf raises 10-12
    • STLD 10-15 SS
    • Leg press 4-8 20 SS
    A3
    • Decline bb press 11-15 rest-pause
    • Plate loaded shoulder press 11-20 rest-pause
    • Dips 11-20 rest-pause
    • Close grip pull ups 11-20 rest-pause
    • Hammer rows 4-8 9-12
    B3
    • Wide cable curls 11-20 rest-pause
    • 1 arm Cable reverse curl 12-20 SS
    • Seated calf raises 10-12
    • Seated leg curl 15-30 RP
    • Smith squats 4-8 20 SS

    Any input appreciated
    Last edited by Henke_prytz; 09-13-2017, 04:11 AM.

  • #2
    You've done your homework. Plan looks good. Some people do 2 work sets for major quad exercise before the WM. Also, the lunges might be a little tricky...due to accumulated fatigue of working left side then right side.
    I possess the power of the GROW

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    • #3
      Looks like I'm in the same boat as you.

      29 years old, 210lbs @ 6'3", Been training around 9 years. Just starting DC last week after running 531 for 8 months to gain some strength. Let's see what this program can do for us. Long term goal for me is to get up to about 250lbs.

      Comment


      • #4
        Originally posted by pd4pd View Post
        You've done your homework. Plan looks good. Some people do 2 work sets for major quad exercise before the WM. Also, the lunges might be a little tricky...due to accumulated fatigue of working left side then right side.
        Thanks! I think i will see how it works this blast with only one work set for quads and if i feel ok i might add another set for quads next blast. Haha yeah tell me about it, the lunges are a bi##h !!! It a really tough exercise for DC but since my gym doesn't have that many options i went with them. Any ideas are definetly appreciated.

        Comment


        • #5
          Originally posted by balius View Post
          Looks like I'm in the same boat as you.

          29 years old, 210lbs @ 6'3", Been training around 9 years. Just starting DC last week after running 531 for 8 months to gain some strength. Let's see what this program can do for us. Long term goal for me is to get up to about 250lbs.
          Sounds like it!!! Its great to see similar people on here, with the same love for the iron. So far after 5 weeks i am loving it. Its kicking my ass for sure. I would def like to get to 250 so i am with you!!!

          Comment


          • #6
            Originally posted by Henke_prytz View Post
            Sounds like it!!! Its great to see similar people on here, with the same love for the iron. So far after 5 weeks i am loving it. Its kicking my ass for sure. I would def like to get to 250 so i am with you!!!
            Yeah I'm finishing week 4 today, and definitely feeling a bit run down from it coupled with a few other things going on in life right now. I'm excited about the long term growth potential though, people at work have already commented this week that I'm looking bigger.

            Comment


            • #7
              Throwing an arbitrary post in here so I can start my own training log thread. :yikes:

              Comment


              • #8
                Originally posted by balius View Post
                Yeah I'm finishing week 4 today, and definitely feeling a bit run down from it coupled with a few other things going on in life right now. I'm excited about the long term growth potential though, people at work have already commented this week that I'm looking bigger.
                Hey that's really cool that you've seen good results already. I am done with my 5th week in this blast and i must say i feel bigger too. DC really does work!!!

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                • #9
                  I would scratch the lunges and do barbell squats instead.
                  I do not condone the use of anabolic steroids or any illegal drug, any information discussed is for educational purposes only.

                  "Every goal has a price if you are willing to pay it"

                  Comment


                  • #10
                    Originally posted by bigp3 View Post
                    I would scratch the lunges and do barbell squats instead.
                    Thanks for the input. It turns out that my gym only has a "freedom rack" (dumbest thing ever) So I place a barbell in there and do free weight squats instead of my smith squats. Leaving me with very few options left for quads....

                    Comment


                    • #11
                      Originally posted by Henke_prytz View Post
                      Thanks for the input. It turns out that my gym only has a "freedom rack" (dumbest thing ever) So I place a barbell in there and do free weight squats instead of my smith squats. Leaving me with very few options left for quads....
                      Sounds like you need a new gym.

                      Lunges destroy my knees and I don't know how good they are at putting mass on.
                      I do not condone the use of anabolic steroids or any illegal drug, any information discussed is for educational purposes only.

                      "Every goal has a price if you are willing to pay it"

                      Comment


                      • #12
                        I tried smith lunges tonight at dantes recommendation (old 10+ years thread) for lagging hamstrings. Felt brutally terrible on my balancing ankles. Any tips or youtube clips on how I could do this lift?

                        Comment


                        • #13
                          Originally posted by andishehhank View Post
                          I tried smith lunges tonight at dantes recommendation (old 10+ years thread) for lagging hamstrings. Felt brutally terrible on my balancing ankles. Any tips or youtube clips on how I could do this lift?
                          I tend to do them more like a 1 legged squat or a split squat so more up and down and I don't alternate leg every rep, so I do my set on one leg and then I actually do the 15 breaths and then the other leg. So it's not a rest pause but its more about catching my breath so I can do another set.

                          https://www.youtube.com/watch?v=MXrSCU4P9L4


                          Hope this helps! They are still really brutal though

                          Comment


                          • #14
                            Diet

                            Hey guys I was wondering if I could get some tips or ideas about my current diet. I am a vegetarian and I have seen some posts about diet related to vegetarians but not too much info or meal plans. So I thought I'd just post my diet here and see what you guys think....

                            Meal 1: Measurement Calories Protein Carbs Fats
                            Whole egg 4 296 25 1,4 20
                            Oats 50g 194 8,3 33,3 3,3
                            Banana 1 121 1,4 31 0,4
                            PB 30g 178,8 9 3,6 13,8
                            Multivitamin
                            Total meal 1 789,8 43,7 69,3 37,5

                            Meal 2: Measurement Calories Protein Carbs Fats
                            Protein pulver 100g 391 75 6,25 7,5
                            Oats 50g 194 8,3 33,3 3,3
                            Fruit 1 121 1,4 31 0,4
                            Total meal 706 84,7 70,55 11,2

                            Intra-Workout Measurement Calories Protein Carbs Fats
                            Carb powder 2 Scoops 230 60
                            Creatine 10g
                            BCAA 20g
                            Total intra 230 60 0

                            Meal 3: Measurement Calories Protein Carbs Fats
                            Red/Green Lentils 500g 660 45 120 3,75
                            Veggies
                            Total Meal 660 45 120 3,75

                            Meal 4: Post workout Measurement Calories Protein Carbs Fats
                            Protein powder 100g 391 75 6,25 7,5
                            Oats 50g 194 8,3 33,3 3,3
                            Fruit 1 121 1,4 31 0,4
                            Total Meal 706 84,7 70,5 11,2

                            Meal 5: Measurement Calories Protein Carbs Fats
                            Black beans 500g 660 45 120 3,75
                            Veggies 50g - - -
                            Total Meal 660 45 120 3,75

                            Meal 6: carb cutoff meal Measurement Calories Protein Carbs Fats
                            Protein pulver 100g 391 75 6,25 7,5
                            Total meal 6 391 75 6,25 7,5

                            Total Day Measurement Calories Protein Carbs Fats
                            Sum of all meals 4142,8 398,1 516,65 74,9

                            Comment


                            • #15
                              I always do the whole complete protein thing where I mix a grain with a nut or legume. (When I'm not eating meat)

                              I like mixing usually wheat toast, brown rice, or oats with any nut or legume.

                              But I usually throw in a dairy or an egg just to get extra cheap proteins in there as well.

                              Some days I eat quite a bit of meat, others, not so much, so you'd see me doing what I listed above.

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