Bodybuilding.net - Bodybuilding Forum

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

__________________

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.

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...

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...

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)

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

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%.

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

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

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:

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.

__________________

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.

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.

__________________

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.