DC Training Newbie

[_Wolf_]

hey everybody

anyways, i started DC Training and i thought it would be nice if i posted a journal out here

so anyways, this is the program i am doing:

Workout A1:
Incline Bench 11-15 RP
Side Raises 15-30 RP
Bent Arm Pullovers 11-20 RP
Lat Pull Downs 11-20 RP
Hammer Strength Rows 10-12 SS

Workout B1:
Preacher Curls 11-20 RP
Palms-up Wrist Curls 15-30 SS
Standing Calf Raises 10-12 SS
Leg Curls 15-30 RP
Hammer Strength Leg Press 6-10SS + 20 SS

Workout A2:
Dips 15-30 RP
Military Press 11-20 RP
Close Grip Press 11-20 RP
Chin-Ups 15-30 RP
Barbell Rows 10-12 SS

Workout B2:
Barbell Curls 11-20 RP
Palms-down Wrist Curls15-30 SS
Leg Press Calves 10-12 SS
Romanian Deads 15-30 RP
Olympic Squats 6-10 SS + 20 SS

Workout A3:
Hammer Strength 11-15 RP
Upright Rows 11-20 RP
EZ Extensions 15-30 RP
V-Bar Pull Downs 11-20 RP
Deadlifts 6-9 SS + 9-12 SS

Workout B3:
Dumbbell Curls 11-20 RP
Behind Back Wrist Curls 15-30 SS
Calf Raises 10-12 SS
Sumo Press on Hammer Strength Press 15-30 RP
Leg Press 6-10 SS + 20 SS

i am right now 168 lbs....i was 180 a few weeks ago, but due to depression (due to personal reasons) i lost so much weight...anyways, i'm back now and i plan on doing this for as long as i am physically capable....

i am not on any diet, but what i can tell u is: i am DEIFNITELY gonna try to get my diet in order...

so, here's the BASIC template i plan on following:

DIET:

Meal 1:
- Bowl of Fiber 1 or bran buds (I like to get a lot of my fiber here for convenience) in 2% milk
- 6 whole eggs, however you like (I think organic eggs are better BTW)
- Glass of milk

Meal 2:
- Protein drink in 2 cups of milk
- 3 tblspoons extra virgin (important) olive oil. You could use flax if you want but olive oil is sooo much cheaper and you're going to be going thru a lot of it.

Meal 3:
I usually eat some fast food now, based on whatever is a special. For example, 2 99 cent whoppers, or 2-3 99 cent double cheeseburgers, etc. Don't worry this won't make you fat, I'll explain later...

Meal 4:
At least 10 oz of chicken, steak, or fish. Drink some milk with this, if you're still hungry eat complex carbs till you're full. Some pasta or rice would be good.

Post-workout meal (fit this in obviously where it should go)
1.5-2 servings protein shake (yes that means as much as 110 g)
75 g or so simple sugar carbs, dextrose powder, grape juice etc...(I like dextrose powder from supplement direct)
And a complex carb like 1-2 baked potatoes if you can handle it. For convenience I sometimes don't do this (I know i should though)

Meal 5:
Large (12-16) steak (or chicken or whatever), potatoes, wheat bread etc basically another big ass meal.

Meal 6:
Protein shake in milk w/ 2 tblspoons EV olive oil

Now after 6-7 we're going to cut out the carbs. This way your glycogen stores will deplete and if you do cardio in the morning before you eat you'll eat into your fat stores, more on this later.

Meal 7:
One pound of extra-lean cooked hamburger with veggies

Meal 8:
Protein drink in water

This is just an example, you may eat more solid, or more liquid or whatever, but here are the basic guidelines:

1. Trace carbs (only perhaps those found in milk/veggies) after 6-7PM (depending on your schedule)

2. Get at least twice your BW in protein. Usually you'll get more on training days, for obvious reasons.

3. At least 4 tblspoons extra virgin olive oil a day.

4. You're eating a lot, you should get the protein down first, then eat the carbs to satisfy your hunger. That's why there's no real exact number of carbs you need to eat.

its gonna take me some time to get used to the diet, but hey: its better to begin now than never..

anyways, i'm 18 years old. i've been lifting for 2.6 years. my max lifts are:
bench press = 200 lbs
squat = 310 lbs
deadlift = 350 lbs
barbell rows = 185 lbs x 5 reps
incline barbell bench press 185 x 5 reps

i have shoulder injuries on both my shoulders. i am judo green belt, and i popped my right and left shoulder during a tournament (i still came in 3rd - open division)

anyways, i will be posting my diet + training, and i hope i am successful in this training program..

also, i would like to give credit to DellsGuy67 for helping me out in terms of exercise selection, diet and informtation. In the end all the exercises are my selections, but Dell helped me greatly. Thank You.

i am also gonna be posting pics of me to compare every 6 weeks or so....these pics were taken 3 weeks ago. Not much has changed since then lol.

[_Wolf_]

DC TRAINING
WEEK 1 - Monday

Workout A1

Incline Barbell Bench Press
115 lbs --->>> 11+8+6=25

FASCIA STRETCH: CHEST W/ 40 LBS IN EACH HAND

Dumbbell Side Lateral Raises
15 lbs --->>> 20+15+9=44

FASCIA STRETCH: SHOULDERS

Bent Over Dumbbell Pullovers
35 lbs --->>> 20+10+8=38

Lat Pull Downs
140 lbs --->>> 11+6+4=21

Hammer Strength Rows
160 lbs --->>> 12

FASCIA STRETCH: BACK

Abdominals
4 sets of 12 rep crunches

Diet

Meal #1: 500 ml Milk + Banana

Meal #2: Nachos w/ Guakhamole + Sour Cream

Meal #3: 500 ml Milk + Banana

Meal #4: Pizza + LOTS of Salad

Meal #5: LOTS of Salad

Meal #6: 500 ml Milk + 2 scoops ON Whey (Double Rich Chocolate ;) )

Overall Impression

Good Workout....kinda underestimated everything lol, but thats ok...could've been much worse if i had OVERestimated it...

like an ass i forgot to do the Static Hold...man, i am soo pissed, but because its Day 1, its ok....

on the whole: good workout

[_Wolf_]

DC TRAINING
WEEK 1 - Tuesday

Diet

Meal #1: 500 ml Milk + 2 scoops Whey

Meal #2: 2 Chicken Breasts + Lettuce

Meal #3: Popcorn + Hersheys

Meal #4: 4 Beef Flank Steaks + Corn + Cheese Cake

Meal #5: 500 ml Milk + 3 scoops Whey

Meal #6: salad (lettuce + black olives in thousand island dressing)

[_Wolf_]

DC TRAINING
WEEK 1 - Wednesday

Workout B1

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Preacher Curls
50 lbs --->>> 11+8+5=24

FASCIA STRETCH: BICEPS

Calf Raises on Nautilus Machine
175 lbs --->>> 15

FASCIA STRETCH: CALVES

Leg Curls
120 lbs --->>> 10+9+6=25

FASCIA STRETCH: HAMSTRINGS

Leg Press on Nautilus Machine
275 lbs --->>> 8

Leg Press on Nautilus Machine
215 lbs --->>> 20

FASCIA STRETCH: QUADRICEPS

Abdominals
Side Bends w/ 25 lbs in each hand for 25 reps on each side (only 1 set)
Cable Crunches 2x25 with 32.5 lbs

Diet

Meal #1: Salad (Lettuce + Black Olives + Thousand Island Dresing)

Meal #2: Nachos w/ Guakhamole + Sour Cream

Meal #3: 500 ml Milk + 2 Scoops Whey

Meal #4: 2 Smoked Turkey Breasts + Cream Corn

Meal #5: 500 ml Milk + 2 Scoops Whey

Overall Impression

its sad my leg exercise choice is so limited :(

but i plan on making the most of what i have.....

todays workout was good....i am happy, and next week onwards i plan on doing 3x cardio for 30 minutes (as per SuperD's suggestion) on non-workout days.

Peace

[_Wolf_]

DC TRAINING
WEEK 1 - Thursday

Diet

Meal #1: Noodles with double serving of Shrimp + babycorn + pot stickers + egg roll + spinach + Olives (i think its obvious by now how much i love olives :lol: )

Meal #2: 500 ml Milk

Meal #3: Pizza

Meal #4: Salad - lettuce + black olives + thousand island dressing

Meal #5: 500 ml Milk + 2 scoops Whey

Overall Impression

should've eaten more....woke up late so was running short of free time before class...next time will be more disciplined...

[_Wolf_]

DC TRAINING
WEEK 1 - Friday

Workout A2

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Dips
BW --->>> 15+5+4=24

Military Press
95 lbs --->>> 8+5+4=17

FASCIA STRETCH: SHOULDERS

Close Grip Barbell Bench Press
115 lbs --->>> 8+7+5=20

Chin-Ups
BW --->>> 10+7+5=22

Barbell Rows (Done JS Style)
135 lbs --->>> 15

FASCIA STRETCH: BACK

Diet

Meal #1: Coffee

Meal #2: Quessadilas + Guachomole + Sour Cream (forgive my spelling mistakes)

Meal #3: 500 ml Milk + 2 Scoops Whey

Meal #4: 500 ml Milk + 2 Scoops Whey

Meal #5: still to be had

Overall Impression

i did not do all body part fascia stretches coz im lazy lol.....no,seriously: i just forgot till the workout was done...

the day is still left so i will be eating more food today..

i am going with my parents to downtown san antonio this weekend so my diet is gonna be really shitty....but i will be back on track come monday....and then there is no de-railing me

[_Wolf_]

DC TRAINING
WEEK 2 - Monday

Workout B2

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Barbell Curls
60 lbs --->>> 13+7+6=26

Palms Down EZ Bar Wrist Curls
20 lbs --->>> 25+15+10=50

FASCIA STRETCH: BICEPS

Calf Raises on Hammer Strength Ground Base Squat/Lunges Machine
225 lbs --->>> 13

FASCIA STRETCH: CALVES

Olympic Squats
225 lbs --->>> 8

Olympic Squats aka THE WIDOWMAKER
175 lbs --->>> 21

FASCIA STRETCH: QUADS

Romanian Deadlifts standing on a platform 4" high
145 lbs --->>> 6+6+5=17

FASCIA STRETCH: HAMSTRINGS

Diet

Meal #1: 750 ml Milk + 2 Scoops Whey

Meal #2: Spinach Wrap with lettuce, jallepenos, black olives, humus, guachomole and double serving of Chicken

Meal #3 (Pre-Workout): 500 ml Milk + 1 Scoop Whey

Meal #4 (Post-Workout): 500 ml Milk + 2 Scoops Whey

Meal #5: Chicken Steak

Meal #6: Single Slice Pizza

Meal #7: Salad

Meal #8: 250 ml Milk

Overall Impression

i had no clue widowmakers are so difficult!!! fuck...!!! i did 21 reps coz my 17th rep wasnt A2G, and i did the 21st one for a clear conscience. i also felt like puking 30 seconds later.

but i have to say: I LOVED TODAYS WORKOUT. its been a long long long time since i've had so much fun in one single workout!!

i am dead now

[_Wolf_]

DC TRAINING
WEEK 2 - Tuesday

Skipping

i did around 200 skips today but my legs are hurting like hell, and i quit after 200...couldnt do anymore....

Diet

Meal #1: 500 ml Milk + 2 Scoops Whey

Meal #2: Salad (lettuce+black olives+1000 island dressing)

Meal #3: Beef Steak

Meal #4: Boiled Chicken Breast with ONE lettuce

Meal #5: Banana

Meal #6: Single Slice Pizza

Meal #7: Beef Steak

Meal #8: Turkey Steak

Meal #9: 500 ml Milk + 2 Scoops Whey

Overall Impression

i hate steaks.....i had way too many today....

[_Wolf_]

DC TRAINING
WEEK 2 - Wednesday

Workout A3

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Hammer Strength Bench Press
140 lbs --->>> 8+4+2=14

FASCIA STRETCH: CHEST

Upright Rows
50 lbs --->>> 12+8+6=26

FASCIA STRETCH: SHOULDERS

EZ Bar Tricep Extensions
60 lbs --->>> 17+10+8=35

FASCIA STRETCH: TRICEPS

V-Bar Pull Downs
140 lbs --->>> 10+8+5=23

Hammer Strength Rows
TT @ 180 --->>> 12
LT @ 160 --->>> 12

FASCIA STRETCH: BACK

Diet

Meal #1: Beef Steak with Rice

Meal #2: 250 ml Milk + 2 Scoops Whey

Meal #3: Noodles with double serving of Shrimp + egg roll (pork) + pot stickers (really really heavy meal)

Meal #4: 250 ml Milk

Meal #5: Banana

Meal #6: 500 ml Milk + 2 Scoops Whey

Meal #7: Turkey Steak

Meal #8: Salad (only lettuce + olives)

Overall Impression

i was supposed to do deadlifts in place of hammer rows, but doing deads after a 20 rep squat workout is next to impossible...so i swtiched them around...now deadlifts will be this monday (workout A)

i think today's workout was awesome....! i really liked it a lot...

peace

[_Wolf_]

DC TRAINING
WEEK 2 - Thursday

Diet

Meal #1: Beef Steak with Rice

Meal #2: 500 ml Milk + 2 Scoops Whey

Meal #3: banana

Meal #4: spinach wrap with black olives, chicken, jalepenos, humus, lettuce, guachomole, etc

Meal #5: steak with potatoes

Meal #6: banana

Meal #7: Turkey Steak

Meal #8: 500 ml milk + 2 scoops whey

Overall Impression

i start cardio from saturday