Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

DC Training Newbie

Personal Journals discussion on DC Training Newbie, within the Members Section; DC TRAINING WEEK 3 - Friday Workout A2 Dips LT @ BW --->>> 15+5+4=24 TT @ BW --->>> 16+8+5=29 FASCIA ...


Reply
 
LinkBack Thread Tools Display Modes
Old 09-29-2006, 07:49 PM   #21
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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

_Wolf_'s Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-02-2006, 12:57 PM   #22
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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...
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-02-2006, 12:59 PM   #23
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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...
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-02-2006, 07:58 PM   #24
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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)
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-04-2006, 06:57 PM   #25
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-04-2006, 07:03 PM   #26
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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%.
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-05-2006, 06:46 PM   #27
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-06-2006, 04:04 PM   #28
_Wolf_
Rank: Light Heavyweight
Experience: 5-7 Years
 
_Wolf_'s Avatar
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,790
Country:

Gender:
Send a message via MSN to _Wolf_
Default

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
_Wolf_ is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-08-2006, 05:39 AM   #29
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

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:
Originally Posted by Anuj
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.

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

was shitty to the core...so shitty i am not gonna post it.....its horrible...
I posted a typical [training] day's worth of my diet in my journal. Granted I'm 255 lbs, but you can still relate: Diet Just scroll down.

EDIT: Also you have zero vegetables.

Last edited by Darkhorse; 10-08-2006 at 06:24 AM..

Darkhorse's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 10-08-2006, 06:08 AM   #30
EricT
Rank: Heavyweight
Experience: 7-10 Years
 
EricT's Avatar
 
Join Date: Jul 2005
Posts: 6,314
Country:

Gender:
Default

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 EricT; 10-08-2006 at 02:10 PM..

EricT's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
EricT is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 11:08 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.