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^^thank u sir

looking good keep up the good work

Lookin good bro....keep it up and you'll be a monster in no time.


I haven't been around much the last few days so I missed the whole diet debate that went on. I'm pretty much doing a diet for DC Training and it typically looks like this. (Meal times change alot because of classes and homework and shite but their spaced pretty evenly)

Meal 1: 6 egg ham and cheese omelette

Meal 2: tuna sandwich

Meal 3: 2-3 personal pizzas

Meal 4: Turkey Sub

Meal 5: Pasta or Teriyaki Bowl

Meal 6: Tuna or Turkey Sandwich

Meal 7: Shitload of fruits and vegetables

Meal 8: Burger/Steak/Chicken any meat basically

Meal 9: 2-3 cups cottage cheese, 2 cans of V8 juice


Thats for an off day....on a lifting day add 1 shake (2 scoops) pre and post, another shake (1 scoop) 15 min later, another shake before bed, and another shake in the middle of the night.

Just thought I'd follow 0311's example and post my own diet rather than just the pfc numbers

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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DC TRAINING
WEEK 5 - Wednesday

Workout B1

Preacher Curls
LT @ 60 lbs --->>> 13+7+5=25
TT @ 70 lbs --->>> 8+4+2=14

FASCIA STRETCH: BICEPS

Palms Up Wrist Curls
LT @ 70 lbs --->>> 20
TT @ 80 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Nautilus Machine Calf Raises
LT @ 215 lbs --->>> 15
TT @ 235 lbs --->>> 11

Leg Curls
LT @ 135 lbs --->>> 12+8+5=25
TT @ 150 lbs --->>> 12+8+5=25

FASCIA STRETCH: HAMS

Nautilus Leg Press
LT @ 355 lbs --->>> 6
TT @ N/A

Nautilus Leg Press
LT @ 295 lbs --->>> 20
TT @ 395 lbs --->>> 20

FASCIA STRETCH: QUADS

Diet

Meal #1 @ 1:00 pm: 500 ml Milk + 2 Scoops Whey

Meal #2 @ 3:00 pm: HUGE amounts of roasted beef in a single slice of wheat bread + Queso and Chips

(took a nap from 3:15 to 5:00 because i got only 3 hours of sleep last night)

Meal #3 @ 5:15 pm: Pot Stickers + Egg Roll (Pre-workout)

Meal #4 @ 7:30 pm: 500 ml milk + 3 scoops whey + 500 ml milk in corn flakes (Post Workout)

Meal #5 @ 9:30 pm: 6" spinach wrap with humus, guachomole, lettuce, black olives, chicken, mushrooms + 1/2 can of Tuna

sleep from 10:00 pm to 1:00 am

Meal #6 @ 1:30 am: 6" spinach wrap with humus, guachomole, lettuce, black olives, chicken, mushrooms

Overall Impression

great workout. i cant believe i got 395x20

i have the video. but as i see it right now i can see 2 faults:
1.) the video got hung in the begining. so it only shows 18 reps. that sucks. coz i got all 20 and if u look at the video correctly u will see the entire thing is just frozen for a few seconds. DAMNIT!
2.) it looks like i am doing partial leg pesses because of the angle i have placed the camera at. but i am short and i put the seat in the lowest possible position. i think it also shows me locking my knees on every rep which isnt what happened. im gonna have to find a better place to put my phone next time.

anyays, here's the video (however shitty it is):

[MEDIA]http://www.youtube.com/watch?v=zayvBcBEVdo[/MEDIA]

i want your opinion guys. should i dump this exercise or should i do it for one more run and video tape myself doing 395x20? i know my form was perfect and i did all 20 reps - even if the angle of the camera shows elsewise. the max weight on that machine is 395. so should i change? if i change im gonna be doing leg extensions for 20-30 RP. i have other quad dominant exercises like the safety bar squat and the ground base hammer strength suat machine, but i want to save them for later. so what do y'all feel?

overall description: i am happy with todays workout. i cant believe i got in 20 reps with 395 my day is made.

__________________

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DC TRAINING
WEEK 5 - Friday

Workout A2

Dips
LT @ BW --->>> 16+8+5=29
TT @ BW --->>> 17+9+5=31

FASCIA STRETCH: CHEST

Military Press
LT @ 105 lbs --->>> 7+4+3=14
TT @ 105 lbs --->>> 19+6+4=19

FASCIA STRETCH: SHOULDERS

Close Grip Bench Press
LT @ 130 lbs --->>> 8+7+5=20
TT @ N/A

Chin-Ups
LT @ BW --->>> 13+10+5=28
TT @ BW --->>> 15+10+5=30

Barbell Rows
LT @ 155 lbs --->>> 8
TT @ 155 lbs --->>> 12

FASCIA STRETCH: BACK

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey + Corn Flakes

Meal #2: 1/2 can tuna (pre-workout)

Meal #3: (Post-Workout) 100 ml Milk + 2 Scoops Whey

Meal #5: Pizza

Meal #6: 100 ml Milk + 2 Scoops Whey

Overall Impression

ok lots of things to discuss

1.) diet
i have fall break right now. this weekend. 99% of cafeteria food stations are shut. the only places which are open are the pizza and deli. i hate the deli. so i have to settle for pizza. thank god i bought cans of tuna 3 days ago

2.) workout
i played 3 hours of non-stop raquet ball last night. so m entire right shoulder was throbbing. add to that the fact that i have shoulder injuries on both my shoulders. i couldnt do CGBP coz my elbow wasnt getting locked correctly and it felt wierd. so i did a few light sets with 110 lbs. as for everything else: fantastic. i put in my all. MPs were the best though. really killed me.

3.) thoughts
somewhere down the line of exercises i suddenly felt like giving up. CGBP is my fav pressing exercise after incline. and since i couldnt do it today i was really low. and i thought of quitting dc altogether. but then i remembered this post by iron addict;
and it hit me. why was i so fucked? because my nutrition was shit for today and yesterday and so will it be for the next 2 days. and as i sipped my gatorade i quietly thought to myself how easy it wud've been to quit dc altogether. and i felt good coz i know im not gonna. i think this is called mental growth lol.

on the whole: decent last 2 days. cardio was awesome aka 3 hours of non stop raquetball. and today's workout was good too. i dont think ive mentioned this, but right now i am hitting PRs on ALL lifts except squat and deadlift and SLDL. other than that ALL lifts are PRs.

peace

i havent mentioned. the other day i felt like smacking these 4 mofo's. i walked in. did workout B1. the entire time these bozo's were doing "buddy curls". know what that is? doing bicepc curls and passing the bar on and on. no stop. for a full hour! and it was pretty heavy too: 50 lbs (ok not quite) and after i finished my workout i saw them head to the bench press. lol. what a bunch of losers.
rant over. sorry.

I think that's similar to a circle jerk.

hhmm....yeah i guess...

u know ive realized something: i have the habit of complaining and switching cycles before the first 4 weeks. look at hst and mark rippetoe. but once i cross the fourth week i kinda get "absorbed" into the magic of the program and i no longer want to shift.

funny no? lol.....its ironical because most ppl go in strong and come out faded. i go in weak and come out conquering

ok maybe not a circle jerk maybe more like a goat rope

good decision Anuj! just keep at it. lol about the "Buddy Curls" i see kids doing stuff like that all the time. dont want to put some real effort into lifting and then wonder how im doing a2g squats with 225+ repping it, which isnt much but it is to them. or how i can rep 185 on bench. but they dont realize that i worked my butt off to get to there. but oh well. sorry for going off topic. good job Anuj keep it up!

__________________
385X1 Deadlift
275X1 A2G
215X1 Bench
177X1 Cleans

5'9" @ approx. 172lbs

Goal...Routine of lifting Consistently...185-190+lbs lean

The best way to stay on your feet...
...is to fall on your knees



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