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DC TRAINING
WEEK 6 - Thursday

Diet

Meal 1 @ 9:00 am : 2 scoops whey + milk

Meal 2 @ 11:45 pm : 2 bagels + cheese

Meal 3 @ 1:30 pm : cheese quesadia (basically tortillas and cheese)

Meal 4 @ 3:30 pm : 2 scoops milk + whey

Meal 5 @ 6:30 pm : 15 oz turkey + milk + sornflakes

Meal 6 @ 9:00 pm : 1 can Tuna

MEal 7 @ 1:00 am : 2 scoops whey + milk

Overall Impression

i think ive got my diet budgeted out perfectly. im gonna post a rough guideline next

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ok so ive got my diet laid out finally which is all i can afford:

Meal 1: 2 scoops whey + milk (i am late for class almost on all days so anything else is impossible at this time)

MEal 2: 2 bagels

Meal 3: Cheese Quasadia

Meal 4: 2 scoops milk + whey (pre-workout)

Meal 5: 2 scoops milk + whey (post-workout) + cornflakes

Meal 6: Sandwhich

Meal 7: 15 oz turkey

MEal 8: 2 scoops whey + milk

Meal 9: 1 can Tuna

You know Anuj, it's actually twice as cheap to buy a few tubs of musclemilk (casein/fats) to use in place of a few meals. I think it would be easier for you to fit in 2-3 meals, then the rest being those high protein/fat protein shakes. This way all you'll have to worry about for your whole meals is to get in your PRO/CARB which is easy.

That's what I'm doing from now on. I put an order in to trueprotein and got 8 lbs of custom mix: 30-egg/50-micellar casein/20-MCT which will last a month taking 2 scoops twice a day.

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thanks for replying sir

1.) where do i buy muscle milk? i read on a post by Future over at IM that it has some substances which are toxic to us adults but good for kids. i remember posting that study here too. i remember coz eric ribbed me about it for a long long time.

2.) isnt it healthier for me to get natural food compared to this other stuff u mentioned?

3.) is this is addition to normal whey protein or is this in place of normal whey. i just recieved an order from TP for 3 lbs of conc whey, 2 lbs cold filterate and 1 lbs of iso whey. thats gonna take me some time to finish though.

4.) how much did the above custom mix cost u?

thanks sir

Sentinel

DC TRAINING
WEEK 6 - Friday

Workout B3

EZ Bar Curls
LT @ 80 lbs --->>> 8+5+4=17
TT @ 90 lbs --->>> 7+4+2=13

FASCIA STRETCH: BICEPS

Dumbbell Hammer Curls
LT @ 35 lbs --->>> 17
TT @ 40 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Calf Raises on Hammer Strength Leg Press
LT @ 200 lbs --->>> 20 (not total DC style)
TT @ 220 lbs --->>> 12 (STRICT DC STYLE)

FASCIA STRETCH: CALVES

Hammer Strength Leg Press
LT @ 360 lbs --->>> 10
TT @ 400 lbs --->>> 12

Hammer Strength Leg Press
LT @ 300 lbs --->>> 20
TT @ 350 lbs --->>> 20

FASCIA STRETCH: QUADS

4" Platform Stiff Legged Deadlifts
LT @ 145 lbs --->>> 11
TT @ 145 lbs --->>> 20

FASCIA STRETCH: HAMSTRINGS

Diet

Meal #1 @ 11:30 am: Ham + Eggs + Cheese

Meal #2 @ 12:30 pm: Ham + Eggs + Cheese

Meal #3 @ 2:30 pm: Cheese Quesadia (Tortillas + Cheese)

Meal #5 @ 5:30 pm: Pre-Workout 2 Scoop of whey + Milk

Meal #6 @ 7:00 pm: Post Workout 2.5 scoops of whey + corn flakes

Meal #7 @ 8:30 pm: Sandwhich

Meal #8 @ 10:00 pm: 1 can Tuna

Meal #9 @ 1:00 am: 2 cans Tuna

Meal #10 @ 2:00 am: 2 scoops whey + milk

Overall Impression

awesome workout. PRs all around.

im going out to see The Departed. will come back fill out the 6 weeks summary of DC training.

Yeah, I've read it. Everything under the sun can be correlated to cardiovascular disease. I had to do a 10 page research paper on CVD recently to help my wife out, and there's SO many causes and it's such a broad range of different diseases that it can encompass anything and everything.

LOL, while you're at it, don't use creatine because it'll lead to kidney failure. ...Like that'll stop us from using it!

I don't know about that article. I guess we'll have to wait 50 years for bodybuilders using 2-4 servings of MuscleMilk per day to develop symptoms that can be directly correlated to the supplement. Might as well put a surgeon general's warning on it...

Whole food is better yes, but you're at college with a limited budget and not a very good diet. Plus, you're still relying on whey and milk, so technically, you're not eating healthy to begin with are you?

Example:

Additionally, I see you drinking 6 scoops of WHEY throughout the day with milk!! So instead of hoping those two scoop servings will last you for over three full hours (whey lasts about an hour), I'm recommending switching over to something like MuscleMilk, which will bolster up your FAT intake, which barely is registering on the meter. Plus, the casein protein will keep the aminos in your bloodstream a lot longer than whey, which makes it the better choice to use as a "meal". Regular milk is good (as I've already said) in between meals.

Well, as a substitute for an MRP MEAL. Whey protein is only good PRE and POST workout. That's it IMO. Micellar casein is a lot slower digesting making it ideal for a meal instead of [whey + milk].

An example would be like this: (I'll keep your off day diet)

Use the isolate PREworkout always, and the concentrate postworkout. For now, keep concentrate only during the day with your milk.

Depends. I'm currently personal training people around my area, so I can afford $100 per month on True Protein proteins. The rest of the money goes towards more important family matters.

Here's the deal with True Protein. It's obviously cheaper than Muscle Milk. MM costs $50 per 5 lb tub. I figured 2 servings per day will basically last you 12-14 days, unless you do 1 scoop MM with 1 scoop whey or something creative.

The custom mix I made (50 micellar/35 egg/15 MCT) costs $10.31 per pound. HOWEVER, you could change the micellar casein for calcium cassienate OR milk isolate and reduce the cost considerably. There's 15 servings per 2 pounds (2 scoops per serving). I cannot remember exact specifics, but it totals about 42 grams of protein, 10 + grams healthy fats, and plenty of calories.

So if you wanted 2 (2 scoop) servings per day, you'd need 8 pounds to last a full 30 day month. You could use less of course if you cannot afford to buy a full month's worth. But, if you tally up the cost of food (a lot more in my case anyway!), you should save money in the long run, while standing to gain a whole lot more muscle as well.

thanks 0311. ill look into ur suggestions

]WRAP-UP OF 6 WEEK BLAST

Initital Weight = 168 lbs
Final Weght = 178 lbs
Net Weight Gain = 10 lbs

Analysing Each Lift Per Muscle Group:

CHEST

1.) Incline Bench Press
Old 5RM = 185 lbs
New Record = 155 lbs for 13 Reps RP'ed
Havent myself to the full as yet. next cycle i plan on REALLY focussing on this lift

2.) Dips
Old Record = 5 Reps Straight
New Record = 31 Reps RP'ed
i would NEVER have been able to do so many dips at one time. it was one of my most weakest exercises ever. but for my next cycle im gonna replace these with incline dumbbell presses

3.) Hammer Strength Bench Press
Old Record = 0 lbs
New Record = 160 lbs for 16 Reps RP'ed
ive never done this machine before. but its awesome. kind of like the bench press but starting from the bottom position. really difficult.

SHOULDERS

1.) Side Lateral Raises
Old Record = 35 lbs for 10 Reps
NEw Record = 30 lbs for 40 Reps RP'ed
i honestly hate this exercise. im gonna replace it with standing alternate arm dumbbell presses for the next blast

2.) Military Press
Old 1RM = 135 lbs
New Record = 105 lbs for 19 Reps RP'ed
due to my shoulder injury my lift suffered intitally, but its rocking now

3.) Upright Rows
Old Record = 50 lbs for 20 Reps
New Record = 70 lbs for 33 Reps RP'ed

TRICEPS:

1.) Bent Arm Pull Overs
Old REcord = 0 lbs
New Record = 55 lbs for 40 Reps RP'ed
awesome lift. my triceps have NEVER been this sore in my life.

2.) Close Grip Bench Press
Old Record = 135 lbs x 1 Rep
New Record = 145 lbs x 4 Reps or 130 lbs x 20 Rep RP'ed (the 4 rep was a fuck-up)
nice lift. gonna stick with it.

3.) EZ Bar Extensions
Old Record = 60 lbs x 10 Reps
New Record = 80 lbs x 30 Reps RP'ed
i dont like this lift anymore. im gonna replace this with dips.

BACK

1.) Lat Pull Downs
old Record = 175 lbs x 6 Reps
New Record = 170 lbs x 16 Reps RP'ed
i love this exercise. the negative on the last rep + the static REALLY helped. of course its not so dramatic, but with time it will be

2.) Chin-Ups
Old Record = 5 Reps
New Record = 30 Rep RP'ed

3.) V-Bar Pull Downs
Old Record = 165 lbs x 3 Reps
New Record = 180 lbs x 22 Reps RP'ed

4.) Deadlifts
Old Records = 355 lbs x 1 Reps and 220 lbs x 12 Reps
New Records = 295 lbs x 4 reps and 245 lbs x 10 Reps
im not so happy with my progression on these. hopefully, by the end of my next blast i should be where i was before i hit depression

5.) Rows
Old Record = 185 lbs x 5 Reps
New Record = 155 lbs x 12 Reps

6.) Hammer Strength Rows
Old Record = 0 lbs
New Record = 270 lbs x 10 Reps

BICEPS

1.) Preacher Curls
Old Record = 75 lbs x 6 Reps
New Record = 70 lbs x 14 Reps RP'ed

2.) Barbell Curls
Old Record = 90 lbs x 2 Reps
New Record = 80 lbs x 20 Reps RP'ed

3.) EZ Bar Curls
Old Record = 75 lbs x 10 Reps
New Record = 90 lbs x 13 Reps

FOREARMS

1.) Palms Up Wrist Curls
Old Record = 100 lbs x 6 Reps
New Record = 80 lbs x 20 Reps

2.) Palms Down Wrist Curls
Old Record = 40 lbs x 5 Reps
New Record = 40 lbs x 20 Reps

3.) Hammer Curls
Old Record = 45 lbs x 5 Reps
New record = 40 lbs x 20 Reps

CALVES

1.) Nautilus Machine Calf Raises
Old Record = 0 lbs
New Record = 235 lbs x 11 Reps

2.) Calf Raises on Nautlus Leg Press
Old Record = 0 lbs
New Record = 175 lbs x 12 Reps

3.) Hammer Strength Calf Raises
Old Record = 0 lbs
New Record = 220 lbs x 12 Reps

HAMSTRINGS

1.) Leg Curls
Old Record = 135 lbs x 5 Reps
New Record = 150 lbs x 25 Reps RP'ed

2.) Sumo Squats on Hammer Strength Machine
Old Record = 0 lbs
New Record = 250 lbs x 21 Reps RP'ed

3.) Romanian Deadlifts
Old Record = 155 lbs x 15 Reps
New Record = 145 lbs x 20 Reps

QUADRICEPS

Nautlus Machine Leg Press
Old Record = 0 lbs
New Record = 395 lbs x 20 Reps
im done with this machine. in one cycle. time to move on. im gonna try front squats for this. but im gonna make sure i do higher reps because of my shoulder injury. do not expect me to go complete balls-to-the-wall with this exercise right away.

2.) Hammer Strength Leg Press
Old Record = 0 lbs
New Record = 400 lbs x 12 Reps and 350 lbs x 20 Reps

3.) Squats
Old Record = 275 lbs x 1 Rep and 175 lbs x 20 Reps
New Record = 245 lbs x 5 Reps and 185 lbs x 20 Reps
i REALLY hope i reach my old RM by the end of the next cycle

------------------x-------------------

thats it for now.

so as u can see, ive gained a lot of strength and a lot of mass. i am finally where i was before my depression - a depression which lost me 15 lbs in 15 days.

another observation which some of u may have made is that my diet has REALLY improved over these 6 weeks and its only gonna get better from here

Credits:

i would like to thank the following people for my success. without them i would not have been able to do so well:
thenatural
bigdownunder
SuperD
dellsguy67
egoatdoor
JNo21
0311
Eric3237
Lencho
Kethnaab
RedSkull
BodyFangs
Any Old Iron
Rune
Pali012
Young and Strong
Iron619
Chrisx9118

thanks guys! i appreciate all the help

Just a little comment without saying anything specific about what you've posted. I've never done DC and don't claim to know anything about it so I'm just talking about "mentality". There are certain exercise that while you would like to see an upward trend over time in would be inadvisable to look at them in terms of "setting records". Things like laterals, upright rows, all sorts of others. Especially for someone with shoulder problems that's a good way of unconciously developing an attitude that leads to further injury.

So while you keep up with all these various exercises during your DC training, take care not to let this extend into your general mind-set. Squat, deadlift, bench....maybe MP and Rows or Pullups is all you need to be concerned with in terms of setting records and will be all the info you need to measure progress in the long term.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

i know eric.....i just wrote "new record" and "old record" to show an increase in strength...as u can see, because of my shoulder injury, im not aiming for load but for reps on those exercises...and upright rows is an exercise im gonna be dumping...im making all 3 of my shoulder exericses pressing movements: dumbbell presses (standing), military presses (standing) and military presses (sitting)

thanks for looking out for me again sir...dont worry, i just put those lifts in there to show a trend