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one more question: do i add the 45 lbs of the barbell to my t-bar rows or do i just account for the plates?

thanks

Sentinel

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second blast begins tomorrow!!!

DC Training Blast #2

Workout A1

Incline Bench Press
145 lbs --->>> 9+5+2=16

FASCIA STRETCH: CHEST

Seated Dumbbell Shoulder Press
35 lbs --->>> 12+8+4=24

FASCIA STRETCH: SHOULDERS

Bent Arm Dumbbell Pullovers
55 lbs --->>> 12+8+5=25

FASCIA STRETCH: TRICEPS

Chin-Ups
BW --->>> 10+8+3=21

JS Rows
115 lbs --->>> 12

Diet

Meal 1 @ 7:30 am : 1 cup milk, 2 scoops whey in water, protein bar, 1 can tuna

Meal 2 @ 11:45 am : Queso and Chips

Meal 3 @ 2:45 pm : Sandwhich

Meal 4 @ 5:45 pm : 1 Scoops whey in water (pre workout nutrition)

Meal 5 @ 8:00 pm : 1 scoops whey in water (post workout nutrition)

Meal 6 @ 8:30 pm : Lots of rice in chicken, chesuan sauce, baby corn, green peas, mushrooms and 1 pork egg roll

Meal 7 @ 10:30 pm : 2 scoops whey

Overall Impression

awesome workout

i am soo happy!!!

ok, now a few thing y'all will have noticed: JS Rows are only 115 lbs. i can explain. all along, i have been doing my rows with a 45-60 degree angle. but now i am doing them parallel to the floor. so the reduction in the numbers.

i am thrilled with incline bench and shoulder presses. i did the PRJ tricep exercise correctly for the first time today....and it feels goood...

anyways, i am VERY happy....oh, and i weighed in at 173 lbs today...thats 5 lbs drop in 2 weeks of crusiing....

i am VERY happy with my workout!

and i have sent those of u who need to see the videos i took today of some of the above exercisees

DC Training Blast #2 Week 1 Tuesday

Diet

Meal 1 @ 11:30 am : chips and queso

Meal 2 @ 2:45 pm : steak, potatoes and lettuce

Meal 3 @ 4:15 pm : 2 scoops whey in water

Meal 4 @ 5:45 pm : 1/2 cup milk + cornflakes

Meal 5 @ 7:00 pm : Lots of rice in chicken, chesuan sauce, baby corn, green peas, mushrooms and 1 pork egg roll

Meal 6 @ 8:30 pm : 1 can tuna

Meal 7 @ 10:30 pm : 2 scoops whey in water

Overall Impression

i think today was slightly better than yesterday

wanted to do cardio but im feeling lazy and i have an exam tomorrow...so fuck the cardio....ill do cardio over the weekend - 2 hours/day

what it is anuj, just wondering if your adding any carbs to your post workout shake. It may be a good idea bud.

just a thought.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

I dont see much fat in your diet, how about adding a TB of Olive Oil before bed?

Have you read dave's lean bulking thread? I think that would be a great way to structure your meals.

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Another thing that has worked for me when bulking is to mix your shakes with milk instead of water, except for the post workout one. I find that after an intense workout its hard to pound the shake if its made with milk (too heavy for me). Just my 2 cents bro, keep up the good work

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"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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I wonder how Dave is doing, he hasnt been around in a few years.

Anuj, its great that your log is so detailed, it is so much easier to comment on.

yeah man....thanks for the idea....ive beenw ondering what to do regarding this..my post/pre workout nutrition SUCKS BALLS!!!

haha...thank u sir

hmm.....it depends about the $$$ ill see what i can do....@dave.is this chinpiece or some other dave before my time???

dude, TP's concentrate whey sucks like no other...having it with milk is pure torture...hence the water...BUT, i am going to finish it off in 3 days and then from saturday ill be having micro-filterated whey which tastes good in water (i did a sneak preview ;))

thanks for all the support guys..i appreciate it

DC Training Blast #2 Week 1 Monday

Workout B1

Barbell Curls
80 lbs --->>> 11+7+4=22

FASCIA STRETCH: BICEPS

Palms-Down Wrist Curls
30 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Calf Raises on Hammer Strength Leg Press
250 lbs --->>> 13 (DC STYLE)

Hammer Strength Leg Press
380 --->>> 10

Hammer Strength Leg Press
270 lbs --->>> 20

FASCIA STRETCH: QUADS

Romanian Deadlifts
175 lbs --->>> 15 (off 4" platform)

FASCIA STRETCH: HAMS

Diet

Meal 1 @ 7:30 am : 2 scoops whey in water + milk 'n cornflakes

Meal 2 @ 12:45 am : meatloaf

Meal 3 @ 2:45 pm : 2 beef tacos and lettuce and rice

Meal 4 @ 3:45 pm : 1 Scoops whey in water (pre workout nutrition)

Meal 5 @ 5:00 pm : 2 scoops whey in water (post workout nutrition) 'n 1 hershey's chocolate (sorry, couldnt resist)

Meal 6 @ 7:00 pm : Lots of rice in chicken, chesuan sauce, baby corn, green peas, mushrooms and 1 pork egg roll

Meal 7 @ 10:30 pm : 1 can tuna

Overall Impression

i am very happy with today;s workout...new PRs all around...i know last blast i did leg presses with 350 for 20, but i realized today my ROM at that time was shit...so this time, i set the seat at the lowest possible point and began from there....it killed me to say the least!!!

RDLs rocked as usual..these my favourite exercises always...

i think my diet is improving..right now, this is as close to the best as i can get....in a week from now im gonna be adding in a weightgainer and BCAAs and then i think i am pushing my financial resources to my max...

on the whole: i am tres happy