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_Wolf_ · 11-16-2006, 09:44 AM

DC Training Blast #2 Week 2 Wednesday

Workout A3

Incline Dumbbell Bench Press
55 lbs --->>> 10+6+4=20

FASCIA STRETCH: CHEST

Seated Military Press
95 lbs --->>> 10+6+4=20

FASCIA STRETCH: SHOULDERS

Close Grip Incline Bench Press
95 lbs --->>> 15+10+5=30

FASCIA STRETCH: TRICEPS

Behind the Neck Rack Chin-Ups
BW --->>> 15+10+5=30

Cable Rows
120 lbs --->>> 10

FASCIA STRETCH: BACK

Diet

Meal 1 @ 7:30 am : 2 scoops whey in water + milk 'n cornflakes

Meal 2 @ 9:45 am : baegel+cream cheese

Meal 3 @ 11:45 pm : cheese quesadilla

Meal 4 @ 3:45 pm : sushi

Meal 5 @ 4:15 pm : 2 scoops weightgainer

Meal 6 @ 5:00 pm : 2 scoops whey in milk (pre workout nutrition) with BCAAs

Meal 7 @ 7:00 pm : 2 scoops whey in water (post workout nurtition) with 1 slice cheese pizza

Meal 8 @ 7:30 pm : Steak and potatoes

Meal 9 @ 10:30 pm : 1 can tuna

Overall Impression

PRs all over

my form on incline was perfect...dumbbells went all the way down - not halfway like most of the people at my gym lol

seated military presses felt amazing....i wish i had taken the video of this...and in all fairness i felt more pressure on my shoulders with this than i do with standing OH presses...but, each has its advantages...im only trying to say that it was great..

incline close grip bench presses i was supposed to do 15-20RP, but i really wanted a hard burn so i did 30RP instead...next week im gonna bump the weight by 30-40 lbs and get 20RP

behind the neck rack chins were crazy....my lats were burning and i loved it! i was actually unsure of doing this exercise because of my shoulder injuries - which i why i did it with BW only...but, im very happy doing this exercise...my shoulders didnt get mangled nor did i feel ay "bad" pain

cable rows were good..the reason why i chose this was because of Massive G's thread on those old bb videos and i saw some dude (forgive me but i forgot the name) doing heavy cable rows and i realized i havent done these in months...so i did them today...felt good

finally my weightgainer and free BCAAs came in today...so im all set...to me diet was good...

last night i only got like 2 hours of sleep and i slept for 45 minutes before my workout....i dont know if it was ebcause of the BCAAs or the gatorade dueing my workout of because of the protein in the gatorade, but i felt GREAT throughout my workout...! but then 2 3 hours after my workout i crashed and today morning - inspite of me setting 8 alarms (yes: EIGHT) i woke up at 9:15 am instead of 8:00...but i woke up feeling fresh

_Wolf_ · 11-17-2006, 03:43 PM

DC Training Blast #2 Week 2 Thursday

Diet

Meal 1 @ 7:30 am : 2 scoops weightgainer + milk (106 g protein + 168 g carbs)

Meal 2 @ 9:45 am : baegel+cream cheese

Meal 3 @ 12:45 pm : cheese quesadilla

Meal 4 @ 3:45 pm : lost of chicken

Meal 5 @ 5:00 pm : 2 scoops whey in milk (pre workout nutrition)

Meal 6 @ 7:00 pm : 2 scoops weightgainer in water (post workout nurtition)

Meal 7 @ 7:30 pm : 8oz steak with mushrooms and potatoe

Meal 8 @ 10:30 pm : 1 can tuna

Overall Impression

nothing to say

_Wolf_ · 11-17-2006, 03:52 PM

DC Training Blast #2 Week 2 Friday

Workout B3

EZ Bar Curls
90 lbs --->>> 7+5+2=14

FASCIA STRETCH: BICEPS

Palms Up Wrist Curls
70 lbs --->>> 25

FASCIA STRETCH: FOREARMS

Calf Raises off Nautlius Leg Press
195 lbs --->>> 15

Leg Curls
155 --->>> 14+8+5=27

FASCIA STRETCH: HAMS

Squats
245 lbs --->>> 6

Squats
185 lbs --->>> 20

FASCIA STRETCH: QUADS

Diet

Meal 1 @ 7:30 am : 2 scoops weightgainerr + milk

Meal 2 @ 9:45 am : baegel+cream cheese

Meal 3 @ 11:45 pm : cheese quesadilla

Meal 4 @ 4:15 pm : 2 scoops weightgainer (pre-workout)

Meal 5 @ 5:30 pm : 2 scoops whey in milk (post-workout)

Meal 6 @ 6:00 pm : sushi

Meal 7 @ 10:30 pm : tuna

Overall Impression

piece of fucking shit workout

_Wolf_ · 11-20-2006, 04:19 PM

DC Training Blast #2 Week 1 Monday

Workout A1

Incline Bench Press
LT @ 145 lbs --->>> 9+5+2=16
TT @ 155 lbs --->>> 8+4+3=15

FASCIA STRETCH: CHEST

Seated Dumbbell Shoulder Press
LT @ 35 lbs --->>> 12+8+4=24
TT @ 45 lbs --->>> 11+8+5=24

FASCIA STRETCH: SHOULDERS

Bent Arm Dumbbell Pullovers
LT @ 55 lbs --->>> 12+8+5=25
TT @ 55 lbs --->>> 16+11+8=35

FASCIA STRETCH: TRICEPS

Chin-Ups
LT @ BW --->>> 10+8+3=21
TT @ BW+10 lbs --->>> 10+5+2=17

JS Rows
LT @ 115 lbs --->>> 12
TT @ 155 lbs --->>> 6

Diet

Meal 1 @ 7:30 am : 1 cup milk, 2 scoops whey in water, protein bar, 1 can tuna

Meal 2 @ 12:15 pm : Cheese Quesadilla

Meal 3 @ 3:15 pm : sushi

Meal 4 @ 5:45 pm : 1 Scoops whey in water (pre workout nutrition)

Meal 5 @ 8:00 pm : 1 scoops whey in water (post workout nutrition)

Meal 6 @ 8:30 pm : chicken and potatoes

Meal 7 @ 10:30 pm : 2 scoops whey

Overall Impression

PRs all over....go figure if it was good or bad

ps: JS Rows were done perfectly this time: fully deloading the bar on the floor after each rep also, didnt get in any videos because gym was too crowded...

Kane · 11-20-2006, 05:13 PM

Looking good anuj. How are your hypertrophy gains? Any noticeable differences in size?

TALO · 11-20-2006, 05:29 PM

I would be interested to see if you have made any gains with this program.

How long does it take you to workout ?

_Wolf_ · 11-20-2006, 06:15 PM

ive put on 10 lbs in 10 weeks now.

my workouts are roughly 1 hour to 1 hour 30 minutes....

Anuj

_Wolf_ · 11-27-2006, 05:28 PM

DC Training Blast #2 Week 3 Monday

Workout B2

Cable Curls
LT @ 42.5 lbs --->>> 15+10+5=30
TT @ 50 lbs --->>> 15+10+5=30

FASCIA STRETCH: BICEPS

Alternate Arm Dumbbell Hammer Curls
LT @ 30 lbs --->>> 15
TT @ 35 lbs --->>> 13

FASCIA STRETCH: FOREARMS

Nautilus Machine Calf Raises
LT @ 2255 lbs --->>> 11
TT @ 2255 lbs --->>> 15

Front Squats
LT @ 135 lbs --->>> 5
TT @ 135 lbs --->>> 10

Front Squats
LT @ 95 lbs --->>> 20
TT @ 100 lbs --->>> 20

FACIA STRETCH: QUADS

Romanian Deadlifts off a 4" platform
LT @ 175 lbs --->>> 15
TT @ 205 lbs --->>> 13

Diet

Meal 1 @ 7:30 am : coffee + baegels + cheese

Meal 2 @ 12:15 pm : Sushi

Meal 3 @ 3:15 pm : Pizza (i then slept from 3:30 to 6:00 pm)

Meal 4 @ 6:15 pm : 1 Scoops whey in milk (pre workout nutrition)

Meal 5 @ 7:45 pm : 2 scoops weight gainer in milk (post workout nutrition)

Meal 6 @ 8:30 pm : chicken and potatoes

Meal 7 @ 10:30 pm : tuna - 1 can

Overall Impression

PRs all over....

i cant believe i got 205x13 for RDLs....fuck.....

this is also the first workout i have had where i have wanted to puke every 5 minutes....even right now as i write this i have the numbing feeling of needing to throw up...

i was also a little ill today....but i pushed myself to go lift because i havent lifted since last monday (i was out of town for thankgiving and didnt want to ask my hosts to take me to the gym) and i needed to lift desperately today..

as usual: videos will be pm'ed within the next 24 hours....i need to first get this impulse to throw up under control..then i need to forcefeed myself....

but atleast the workout was good....im so happy i got my PRs

Joker13 · 11-27-2006, 05:49 PM

Good job on the p.r.

just looking at your diet, It looks like your not getting any protien till the evening 6:15pm

Seems like along time to go w/out.

just my .02

BigMal · 11-28-2006, 05:55 PM

very good job on the PR!

11-16-2006, 09:44 AM	#111 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	DC Training Blast #2 Week 2 Wednesday Workout A3 Incline Dumbbell Bench Press 55 lbs --->>> 10+6+4=20 FASCIA STRETCH: CHEST Seated Military Press 95 lbs --->>> 10+6+4=20 FASCIA STRETCH: SHOULDERS Close Grip Incline Bench Press 95 lbs --->>> 15+10+5=30 FASCIA STRETCH: TRICEPS Behind the Neck Rack Chin-Ups BW --->>> 15+10+5=30 Cable Rows 120 lbs --->>> 10 FASCIA STRETCH: BACK Diet Meal 1 @ 7:30 am : 2 scoops whey in water + milk 'n cornflakes Meal 2 @ 9:45 am : baegel+cream cheese Meal 3 @ 11:45 pm : cheese quesadilla Meal 4 @ 3:45 pm : sushi Meal 5 @ 4:15 pm : 2 scoops weightgainer Meal 6 @ 5:00 pm : 2 scoops whey in milk (pre workout nutrition) with BCAAs Meal 7 @ 7:00 pm : 2 scoops whey in water (post workout nurtition) with 1 slice cheese pizza Meal 8 @ 7:30 pm : Steak and potatoes Meal 9 @ 10:30 pm : 1 can tuna Overall Impression PRs all over my form on incline was perfect...dumbbells went all the way down - not halfway like most of the people at my gym lol seated military presses felt amazing....i wish i had taken the video of this...and in all fairness i felt more pressure on my shoulders with this than i do with standing OH presses...but, each has its advantages...im only trying to say that it was great.. incline close grip bench presses i was supposed to do 15-20RP, but i really wanted a hard burn so i did 30RP instead...next week im gonna bump the weight by 30-40 lbs and get 20RP behind the neck rack chins were crazy....my lats were burning and i loved it! i was actually unsure of doing this exercise because of my shoulder injuries - which i why i did it with BW only...but, im very happy doing this exercise...my shoulders didnt get mangled nor did i feel ay "bad" pain cable rows were good..the reason why i chose this was because of Massive G's thread on those old bb videos and i saw some dude (forgive me but i forgot the name) doing heavy cable rows and i realized i havent done these in months...so i did them today...felt good finally my weightgainer and free BCAAs came in today...so im all set...to me diet was good... last night i only got like 2 hours of sleep and i slept for 45 minutes before my workout....i dont know if it was ebcause of the BCAAs or the gatorade dueing my workout of because of the protein in the gatorade, but i felt GREAT throughout my workout...! but then 2 3 hours after my workout i crashed and today morning - inspite of me setting 8 alarms (yes: EIGHT) i woke up at 9:15 am instead of 8:00...but i woke up feeling fresh
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-17-2006, 03:43 PM	#112 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	DC Training Blast #2 Week 2 Thursday Diet Meal 1 @ 7:30 am : 2 scoops weightgainer + milk (106 g protein + 168 g carbs) Meal 2 @ 9:45 am : baegel+cream cheese Meal 3 @ 12:45 pm : cheese quesadilla Meal 4 @ 3:45 pm : lost of chicken Meal 5 @ 5:00 pm : 2 scoops whey in milk (pre workout nutrition) Meal 6 @ 7:00 pm : 2 scoops weightgainer in water (post workout nurtition) Meal 7 @ 7:30 pm : 8oz steak with mushrooms and potatoe Meal 8 @ 10:30 pm : 1 can tuna Overall Impression nothing to say
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-17-2006, 03:52 PM	#113 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	DC Training Blast #2 Week 2 Friday Workout B3 EZ Bar Curls 90 lbs --->>> 7+5+2=14 FASCIA STRETCH: BICEPS Palms Up Wrist Curls 70 lbs --->>> 25 FASCIA STRETCH: FOREARMS Calf Raises off Nautlius Leg Press 195 lbs --->>> 15 Leg Curls 155 --->>> 14+8+5=27 FASCIA STRETCH: HAMS Squats 245 lbs --->>> 6 Squats 185 lbs --->>> 20 FASCIA STRETCH: QUADS Diet Meal 1 @ 7:30 am : 2 scoops weightgainerr + milk Meal 2 @ 9:45 am : baegel+cream cheese Meal 3 @ 11:45 pm : cheese quesadilla Meal 4 @ 4:15 pm : 2 scoops weightgainer (pre-workout) Meal 5 @ 5:30 pm : 2 scoops whey in milk (post-workout) Meal 6 @ 6:00 pm : sushi Meal 7 @ 10:30 pm : tuna Overall Impression piece of fucking shit workout
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-20-2006, 04:19 PM	#114 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	DC Training Blast #2 Week 1 Monday Workout A1 Incline Bench Press LT @ 145 lbs --->>> 9+5+2=16 TT @ 155 lbs --->>> 8+4+3=15 FASCIA STRETCH: CHEST Seated Dumbbell Shoulder Press LT @ 35 lbs --->>> 12+8+4=24 TT @ 45 lbs --->>> 11+8+5=24 FASCIA STRETCH: SHOULDERS Bent Arm Dumbbell Pullovers LT @ 55 lbs --->>> 12+8+5=25 TT @ 55 lbs --->>> 16+11+8=35 FASCIA STRETCH: TRICEPS Chin-Ups LT @ BW --->>> 10+8+3=21 TT @ BW+10 lbs --->>> 10+5+2=17 JS Rows LT @ 115 lbs --->>> 12 TT @ 155 lbs --->>> 6 Diet Meal 1 @ 7:30 am : 1 cup milk, 2 scoops whey in water, protein bar, 1 can tuna Meal 2 @ 12:15 pm : Cheese Quesadilla Meal 3 @ 3:15 pm : sushi Meal 4 @ 5:45 pm : 1 Scoops whey in water (pre workout nutrition) Meal 5 @ 8:00 pm : 1 scoops whey in water (post workout nutrition) Meal 6 @ 8:30 pm : chicken and potatoes Meal 7 @ 10:30 pm : 2 scoops whey Overall Impression PRs all over....go figure if it was good or bad ps: JS Rows were done perfectly this time: fully deloading the bar on the floor after each rep also, didnt get in any videos because gym was too crowded...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-20-2006, 05:13 PM	#115 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	Looking good anuj. How are your hypertrophy gains? Any noticeable differences in size?
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

11-20-2006, 06:15 PM	#117 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	ive put on 10 lbs in 10 weeks now. my workouts are roughly 1 hour to 1 hour 30 minutes.... Anuj
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-27-2006, 05:28 PM	#118 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	DC Training Blast #2 Week 3 Monday Workout B2 Cable Curls LT @ 42.5 lbs --->>> 15+10+5=30 TT @ 50 lbs --->>> 15+10+5=30 FASCIA STRETCH: BICEPS Alternate Arm Dumbbell Hammer Curls LT @ 30 lbs --->>> 15 TT @ 35 lbs --->>> 13 FASCIA STRETCH: FOREARMS Nautilus Machine Calf Raises LT @ 2255 lbs --->>> 11 TT @ 2255 lbs --->>> 15 Front Squats LT @ 135 lbs --->>> 5 TT @ 135 lbs --->>> 10 Front Squats LT @ 95 lbs --->>> 20 TT @ 100 lbs --->>> 20 FACIA STRETCH: QUADS Romanian Deadlifts off a 4" platform LT @ 175 lbs --->>> 15 TT @ 205 lbs --->>> 13 Diet Meal 1 @ 7:30 am : coffee + baegels + cheese Meal 2 @ 12:15 pm : Sushi Meal 3 @ 3:15 pm : Pizza (i then slept from 3:30 to 6:00 pm) Meal 4 @ 6:15 pm : 1 Scoops whey in milk (pre workout nutrition) Meal 5 @ 7:45 pm : 2 scoops weight gainer in milk (post workout nutrition) Meal 6 @ 8:30 pm : chicken and potatoes Meal 7 @ 10:30 pm : tuna - 1 can Overall Impression PRs all over.... i cant believe i got 205x13 for RDLs....fuck..... this is also the first workout i have had where i have wanted to puke every 5 minutes....even right now as i write this i have the numbing feeling of needing to throw up... i was also a little ill today....but i pushed myself to go lift because i havent lifted since last monday (i was out of town for thankgiving and didnt want to ask my hosts to take me to the gym) and i needed to lift desperately today.. as usual: videos will be pm'ed within the next 24 hours....i need to first get this impulse to throw up under control..then i need to forcefeed myself.... but atleast the workout was good....im so happy i got my PRs
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

11-27-2006, 05:49 PM	#119 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 904 Country: Gender:	Good job on the p.r. just looking at your diet, It looks like your not getting any protien till the evening 6:15pm Seems like along time to go w/out. just my .02
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

11-28-2006, 05:55 PM	#120 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	very good job on the PR!

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