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09-29-2006, 07:49 PM
| #21 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender:   |  DC TRAINING WEEK 3 - Friday Workout A2 Dips LT @ BW --->>> 15+5+4=24 TT @ BW --->>> 16+8+5=29 FASCIA STRETCH: CHEST Military Press LT @ 95 lbs --->>> 8+5+4=17 TT @ 105 lbs --->>> 7+4+3=14 FASCIA STRETCH: SHOULDERS Close Grip Bench Press LT @ 115 lbs --->>> 8+7+5=20 TT @ 130 lbs --->>> 8+7+5=20 FASCIA STRETCH: TRICEPS Chin-Ups LT @ BW --->>> 10+7+5=22 TT @ BW --->>> 13+10+5=28 Barbell Rows LT @ 135 lbs --->>> 15 TT @ 155 lbs --->>> 8 FASCIA STRETCH: BACK Diet Meal #1: 100 ml Milk + 2 Scoops Whey + Corn Flakes Meal #2: Steak + Potatoes Meal #3: (Pre-Workout) Banana Meal #4: (Post-Workout) 100 ml Milk + 2 Scoops Whey Meal #5: Mexican Meal #6: 100 ml Milk + 2 Scoops Whey Overall Impression i hated the rows...i do know why, but they were too damn difficult....i do my rows usually yates-style, but this was just too painful...i mean, my back did get hit - doubt, but somehow im not happy...my max on rows is 185x5 and this was shit...im tres upset.. but apart from the rows the entire workout was FANTASTIC....i think i did justice to the rest of the workout, and if anyone is wondering: im gonna go slowly on the shoulders because of my shoulder injuries... nonetheless: every set was taken to failure and i loved the workout - apart from the rows which i am feeling sad about |
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10-02-2006, 12:57 PM
| #22 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender: | DC TRAINING WEEK 3 - Saturday Cardio Treadmill 60 Minutes @ 3 incline + 3-4.5 mph speed Raquet Ball 120 Minutes Diet sorry but i dont really remember my exact diet...i do know that i had one cheat meal of a single pizza slice and i forgot to have 2 scoops of whey because i woke up at 1:00 pm. Overall Impression i dead after 2 hours of raquet ball with my friends from my dorm...i played non-stop... |
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10-02-2006, 12:59 PM
| #23 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender: | DC TRAINING WEEK 3 - Sunday Cardio Treadmill 60 Minutes @ 3 incline + 3-4.5 mph speed Diet sorry but i dont really remember my exact diet again...i do know that i had one cheat meal of a single pizza slice. Overall Impression too much work to do....not the cardio....school work... |
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10-02-2006, 07:58 PM
| #24 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender: | DC TRAINING WEEK 4 - Monday Workout B2 Barbell Curls LT @ 60 --->>> 13+7+6=26 TT @ 70 --->>> 12+8+6=26 FASCIA STRETCH: BICEPS Palms Down Wrist Curls LT @ 20 lbs --->>> 25+15+10=50 TT @ 30 lbs --->>> 20 FASCIA STRETCH: FOREARMS Calf Raises (DC Style) on Nautilus Leg Press Machine TT @ 175 lbs --->>> 12 Olympic Squats LT @ 225 --->>> 8 TT @ 245 --->>> 4 Olympic Squats LT @ 175 lbs --->>> 20 TT @ 180 lbs --->>> 20 FASCIA STRETCH: QUADS Sumo Calf Raises on Hammer Strength Leg Press Machine LT @ 210 --->>> 10+6+4=20 TT @ 210 --->>> 12+8+6=26 FASCIA STRETCH: HAMS Diet Meal #1: 100 ml Milk + 2 Scoops Whey + Corn Flakes Meal #2: Noodles in Water with Shrimps + Baby Corn + Tofu + Peas + Pork Egg Roll Meal #3: (Pre-Workout - 2 hours before workout) Steak with Chicken Fingers Meal #4: (Post-Workout) 100 ml Milk + 2 Scoops Whey Meal #5: Salad Meal #6: 100 ml Milk + 2 Scoops Whey Overall Impression shit workout.... i could have done MUCH better if i had had a proper pre-workout meal...i ate my dinner at 6:30 in the evening and then went to study physics (i have test on wednesday) and then went to the gym straight at 9:00 pm. thats 2.5 hours later! no wonder i got fucked on the squats @ 245 lbs!! my 5RM used to be 265 when i was 180... but ive learnt my lesson: my preworkout meal is most important to me....im never gonna make the lazy mistake of not buying more food. :teeth: oh, and one more sad piece of news: my weight has gone from 173 lbs to 170 lbs...but thats ok...i am very dehydrated and im sure in 2-3 days ill be back to 173 good news: arm work was excellent lol...the widowmaker was a killer...i wanted to video tape myself but was too lazy. ill do that next time. i junked the calf raises on the ground base squatting machine coz it was difficult to load. but the nautilus leg press machine is a killer. my calves get hit HARD. ive never felt so much pain on my calves before. i love it  sumo presses were also excellent. actually, apart from the 4 rep squat set the whole workout was good. on the whole: GOOD workout (not great unfortunately) |
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10-04-2006, 06:57 PM
| #25 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender: | DC TRAINING WEEK 4 - Tuesday Diet similar to before. but spread my meals out. got in 400-450 g of protein overall when my requirement is only 250. however im kinda dehydrated and its time i start drinking more water. Overall Impression should've done cardio but was too lazy....i saw The Godfather Part 2 instead  |
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10-04-2006, 07:03 PM
| #26 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender: | DC TRAINING WEEK 4 - Wednesday Workout A3 Hammer Strength Bench Press LT @ 140 --->>> 8+4+2=14 TT @ 160 --->>> 8+4+2=14 FASCIA STRETCH: CHEST Upright Rows LT @ 50 lbs --->>> 12+8+6=26 TT @ 60 lbs --->>> 15+10+8=33 FASCIA STRETCH: SHOULDERS EZ Bar Extensions LT @ 60 lbs --->>> 17+10+8=35 TT @ 70 lbs --->>> 15+8+7=30 FASCIA STRETCH: TRICEPS V-Bar Pull Downs LT @ 140 lbs --->>> 10+8+5=23 TT @ 170 lbs --->>> 10+7+5=22 Hammer Strength Rows LT @ 180 lbs --->>> 12 TT @ 230 lbs --->>> 15 FASCIA STRETCH: BACK Diet was shitty to the core...so shitty i am not gonna post it.....its horrible...all i know is ive consumed 250 g of protein. everything else sucks. sorry guys. Overall Impression AMAZING workout!!!! its so ironic i had such a good workout on a day i ate sloppily lol im tres happy with the workout. couldnt have put in any more. was there 110%. |
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10-05-2006, 06:46 PM
| #27 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender: | DC TRAINING WEEK 4 - Thursday Diet Meal 1 @ 9:00 am: 2 scoops whey Meal 2 @ 11:30 am: Cornflakes + milk Meal 3 @ 1:30 pm: Steamed Rice + 3 ounces shrimp + baby corn + mushrooms + green peas Meal 4 @ 2:45 pm: 4 Pot Stickers and 1 Pork Egg Roll Meal 5 @ 4:00 pm: 2 scoops whey in milk Meal 6 @ 6:30 pm: 15 ounce turkey breast + 500 ml milk Meal 7 @ 10:00 pm: 2 scoops whey in milk Overall Impression should've done cardio but was too lazy....i saw The Godfather Part 3 instead i think today's diet is good. i split up most of my meals. had more than the required 250 g protein. feeling good about myself. cant wait for tomorrows workout though |
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10-06-2006, 04:04 PM
| #28 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,668
Gender: | DC TRAINING WEEK 4 - Friday Workout B3 Pre-Workout Cardio Warm-Up 10 minutes on treadmill EZ Bar Curls LT @ 70 lbs --->>> 10+7+6=23 TT @ 80 lbs --->>> 8+5+4=17 FASCIA STRETCH: BICEPS Dumbbell Hammer Curls TT @ 35 lbs --->>> 17 FASCIA STRETCH: FOREARMS Calf Raises on Hammer Strength Leg Press LT @ 340 lbs --->>> 12 TT @ 200 lbs --->>> 20 - STRICT DC form FASCIA STRETCH: CALVES Hammer Strength Leg Press LT @ 300 lbs --->>> 8 TT @ 360 lbs --->>> 10 Hammer Strength Leg Press LT @ 250 lbs --->>> 20 TT @ 300 lbs --->>> 20 FASCIA STRETCH: QUADS 4" Platform Stiff Legged Deadlifts LT @ 145 lbs --->>> 6+6+5=17 TT @ 145 lbs --->>> 11 FASCIA STRETCH: HAMSTRINGS Diet Meal #1 @ 11:30 am: Steak with Potatoes and Rice Meal #2 @ 2:30 pm: 1 pork egg roll + 6 pot stickers Meal #3 @ 4:00 pm: 7 pot stickers Meal #5 @ 5:30 pm: Pre-Workout 1 Scoop of whey Meal #6 @ 7:00 pm: Post Workout 2.5 scoops of whey + corn flakes Meal #7 @ 8:30 pm: Turkey breasts 15 ounces Overall Impression i liked todays workout a LOT. in fact it was FANTASTIC. my legs were TRMEBLING after the 20 rep widowmaker. and i could feel the tremors in my strtch. diet was good IMHO. ur probably wondering why i love to have fat-free high vitamin + carb rich cornflakes. i love corn-flakes. 220 calories of frosted flakes. if i dont have them i become a baby  no really. it keeps me going. same with my mroning whey. the only reason why i didnt have my whey today morning is because i woke up at 8:15 for a 8:30 exam and i reached class on time and we'll see on monday how i did anyways: the last 2 meals are what i have planned for today. btw: i take my cheat meals during the week not on the weekends because on weekends the junk food stations in my cafeteria are all shut. except for pizza. on the whole: I AM HAPPY |
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10-08-2006, 05:39 AM
| #29 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,017
Country: 
Gender:  | If I may.. I think you need more whole foods in your diet. The 2 scoops of whey and milk should count as a 'filler' in between your MEALS, not count as the actual meal. I think that's where your troubles are. You especially need a lot more carbs and some fats (aside from milk). Oatmeal, sweet potatoes, flax oil, olive oil, ect... A good starting point is bodyweight x 15 for maintenance and bodyweight x 20 to gain. 170 lbs x 20 = 3,400 calories Off hand looking at the past couple of posts, I'd venture a guess that you're between 1,500- 2,500 tops. You're doing yourself a disservice busting your ass hard with DC Training, but shortchanging your intakes. Here are a few examples of the undereating: Quote:
EDIT: Also you have zero vegetables. Last edited by Darkhorse; 10-08-2006 at 06:24 AM. | |
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10-08-2006, 06:08 AM
| #30 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,476
Country:
Gender: | Yeah, you know it's funny you're thinking of a slice of pizza as a "cheat" meal. To me it doesn't even constitue a meal at all. More like a snack. Last edited by Eric3237; 10-08-2006 at 02:10 PM. |
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