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jAy_Dub
03-31-2009, 02:59 PM
I've been slacking with the intensity levels in the gym so I'm hoping this journal will help me make some improvements. My diet is as follows.

Meal 1: 4 whole eggs, 2 packets low sugar oatmeal in milk, 1 piece of toast with butter, glass of OJ, and 1 scoop whey
Meal 2: 2 scoops whey mixed with milk, 1 large apple
Meal 3: 8 oz. chicken breast cooked in olive oil, 1/4 of a box of multigrain angel hair pasta, parmesan cheese
Meal 4: same as 2
Meal 5: 8 oz. ground turkey, 2-3 slices of whole grain bread
Meal 6: 8 oz. tilapia (sp?), 1.5 cups broccoli
Meal 7: Same as 2 without the apple or possibly some cottage cheese
On workout days I have around 50 grams waxy maize mixed with OJ as well followed by a shake. I like to keep it as simple and easy as possible so I eat the same everyday.

As for supplements I've been taking ZMA at night, creatine, buzzsaw pre workout, and some vitamin d and c. I've really been more diet-driven the past few months and have stayed clean of any "super supps". However I'm curious to what type of drugs are available legally (told my girl someday I'd stay clean for good, once we were married) so I'm going to be taking H-Drol by CEL for the next 4 weeks and see how it works out. I've only heard good things, dry gains, no bloat, very few sides if any at all, and very easy recovery.

As for my training I attached my newest DC spreadsheets that I'm just starting this week. I also do around 30 minutes low intensity cardio on my off days, I might even start doing some HIIT on my lifting days as well, around 10 minutes or so. I'm hoping in the next month I gain muscle as well as lean up a little bit. I posted a couple pics from yesterday but I still need to take some leg pics, I'll get around to it at some point. I'll consider these pics my official starting point.

jAy_Dub
03-31-2009, 05:26 PM
Just got back from my first lifting session of the week (couldnt lift yesterday because i had to cram for a test and then had to work yesterday), my typical split is mon, wed, fri. I'm pretty pissed cuz the guy I went with (my gym is away from campus and i dont have a car at school) was done a lot earlier than me and I had to rush training my quads, which is a bodypart of mine that needs extra attention. So here was my workout..

Seated DB curls 40x25 rp
Reverse grip one arm cable curls 22.5x15 straight set
Standing Calves 200x10 (10 second pause at bottom) this hurt badly
Lying Leg Curls 140x20
Z Squat 4plates + 35 both sidesx4 - I could have gotten a couple more but since I was in such a hurry I was still winded from my warm up sets. I didnt have time to get my 20 rep set in so I just came back to my apt and did a 20 rep set of leg raises in the exercise room we have. Overall a good workout.

WORLD
03-31-2009, 05:32 PM
Sweet! I'll be following along. Lets see some big lifts you big sissy!

I quit the DC training. Something about it wasn't appealing to me. It may have been the widowmaker squats we have to do so often. I'm trying out Jim Wendlers 5/3/1

jAy_Dub
03-31-2009, 05:36 PM
Sweet! I'll be following along. Lets see some big lifts you big sissy!

I quit the DC training. Something about it wasn't appealing to me. It may have been the widowmaker squats we have to do so often. I'm trying out Jim Wendlers 5/3/1

Awww you couldnt handle DC? Shoulda stuck it out man! How long have you been doing this new routine? I've never heard of it. As for big lifts, you're gonna have to check out some of the other journals around here to find those, lol.

joey54
04-01-2009, 06:23 PM
Welcome aboard! No to the HIT after sessions. No way should you be able to do that after a DC session. Maybe some light cardio if you want.

jAy_Dub
04-01-2009, 07:36 PM
Welcome aboard! No to the HIT after sessions. No way should you be able to do that after a DC session. Maybe some light cardio if you want.

How's DC been going for you, Joey? I need to stop in and check out your journal. But you're probably right, I have yet to try and do any sort of cardio after doing DC. I'll most likely stick to doing the longer, lighter sessions on my off days. We will see.



I missed my last meal of the day yesterday because I passed out before I meant to. That was enough justification for my lazy ass to skip out on the cardio session for today (and the fact I'm cramming for another big test tomorrow). Hopefully I'll have time to do it sometime tomorrow either before or after my lifting session. I'm on point for today, just need to eat my last meal and down another shake before bed.

Keith
04-01-2009, 07:43 PM
Awww you couldnt handle DC? Shoulda stuck it out man! How long have you been doing this new routine? I've never heard of it. As for big lifts, you're gonna have to check out some of the other journals around here to find those, lol.

Have you been living under a cave or something?! Every other journal in here is 5/3/1. It pwns DC training. What I found discouraging about it was the rest-pause sets without a training partner and I guess the widowmakers. I could definitely handle it and I loved it, we just need to focus on strength and get as strong as possible for now before we train for size again. Where are your numbers (Big 3) at right now? Lookin' pretty lean, though, bud! Keep at it.

jAy_Dub
04-01-2009, 08:12 PM
Have you been living under a cave or something?! Every other journal in here is 5/3/1. It pwns DC training. What I found discouraging about it was the rest-pause sets without a training partner and I guess the widowmakers. I could definitely handle it and I loved it, we just need to focus on strength and get as strong as possible for now before we train for size again. Where are your numbers (Big 3) at right now? Lookin' pretty lean, though, bud! Keep at it.

Pshhh, 5/3/1 can suck on it, and as far as you and Nik go, you guys just need to grow some balls and push through the pain instead of falling back on this 5/3/1 sissy stuff. :D No but seriously though, I havent been around here much to see all these journals you're talking about. I'll have to check it out. And as far as my Big 3, I dont even know man. I literally haven't maxed out in years. To be completely honest I dont care much about strength at all (but being strong is definitely an ego booster). I would lift pink dumbbells all day long if it meant muscle gains.

Keith
04-01-2009, 08:15 PM
In all seriousness, how the **** do you expect to grow if you don't care about strength at all (besides AAS)? There's nothing more I care about than to be as large and lean as possible down the road, which is exactly why I've turned to strength training recently. You simply can't get big if you're not strong.

jAy_Dub
04-01-2009, 08:32 PM
In all seriousness, how the **** do you expect to grow if you don't care about strength at all (besides AAS)? There's nothing more I care about than to be as large and lean as possible down the road, which is exactly why I've turned to strength training recently. You simply can't get big if you're not strong.

Caring and doing something are completely different things. I'm not debating anything that you just said. Just because I dont care about benching 400 lbs doesnt mean I wont bench 400 lbs. If benching 400 lbs is what I need to do get my chest where I want it at physique wise, then I will bench 400 lbs (or whatever number it may be). But the numbers mean nothing to me, its what I see in the mirror that matters.

Dont get me wrong, I love making PR's and pushing heavy weights, but the reason I love it is because of the physical changes that come along with it, not the fact that I just pushed a certain amount of weight.

WORLD
04-01-2009, 08:50 PM
Caring and doing something are completely different things. I'm not debating anything that you just said. Just because I dont care about benching 400 lbs doesnt mean I wont bench 400 lbs. If benching 400 lbs is what I need to do get my chest where I want it at physique wise, then I will bench 400 lbs (or whatever number it may be). But the numbers mean nothing to me, its what I see in the mirror that matters.

Dont get me wrong, I love making PR's and pushing heavy weights, but the reason I love it is because of the physical changes that come along with it, not the fact that I just pushed a certain amount of weight.

I think what Keith is implying is that with strength comes size.

Keith
04-01-2009, 09:17 PM
Caring and doing something are completely different things. I'm not debating anything that you just said. Just because I dont care about benching 400 lbs doesnt mean I wont bench 400 lbs. If benching 400 lbs is what I need to do get my chest where I want it at physique wise, then I will bench 400 lbs (or whatever number it may be). But the numbers mean nothing to me, its what I see in the mirror that matters.

Dont get me wrong, I love making PR's and pushing heavy weights, but the reason I love it is because of the physical changes that come along with it, not the fact that I just pushed a certain amount of weight.

Completely agree, then.

Keith
04-01-2009, 09:18 PM
I think what Keith is implying is that with strength comes size.

Change your avatar dammit!

jAy_Dub
04-02-2009, 06:41 PM
Today hasnt been so great. I'm very behind on meals and my head wasnt in the right place at all for my lifting session today due to some relationship issues. Regardless, my lifts somehow improved for the most part.

Decline BB 255x13 RP
Smith Shoulder Presses 155x16
Smith RGBP 195x20
Assisted Pull Ups (these are done very slow and controlled and i go all the way down) +60 lbs x 17 - I just started doing these and I like them alot, I get massive pumps and they burn a lot more than when I did regular pull ups.

I was suppose to do some rack deads but my roommate was waiting for me during the whole time I was doing pull ups so I decided I guess I'll just throw them in on saturday when I do bis/legs.

WORLD
04-02-2009, 06:46 PM
You know what feels even better than pull ups... The stretch you get after! I love stretching my lats one at a time up to the point where it feels like the meat is ripping off the bone (kind like a nice tender rack of ribs mmm lol).

oh and good luck with the lady issues :redface:

jAy_Dub
04-02-2009, 06:56 PM
You know what feels even better than pull ups... The stretch you get after! I love stretching my lats one at a time up to the point where it feels like the meat is ripping off the bone (kind like a nice tender rack of ribs mmm lol).

oh and good luck with the lady issues :redface:

How do you stretch your lats? Because the way Dante describes the stretch (hanging from a pull up bar) never stretches my lats out as much as I would like. Maybe I need use a weighted belt or something.

WORLD
04-02-2009, 07:01 PM
Yeah I don't like hanging. I grab the power rack and lean far back, one arm at a time.
Something like this: http://www.defrancostraining.com/ask_joe/images/pics/week67/ask_joe_clip_image006_0000.jpg
It always feels good and I get a wicked pump too.

cphafner
04-02-2009, 07:21 PM
Nice another dc journal. I hang with weight for my back or do the doorknob stretch

jAy_Dub
04-05-2009, 03:23 PM
Yeah I don't like hanging. I grab the power rack and lean far back, one arm at a time.
Something like this: http://www.defrancostraining.com/ask_joe/images/pics/week67/ask_joe_clip_image006_0000.jpg
It always feels good and I get a wicked pump too.

Nice man, I'll definitely try those out instead, thanks.


Nice another dc journal. I hang with weight for my back or do the doorknob stretch

Thanks for stopping in cp, any plans for any more competing in the future? I really want to but I'm way too damn small.


My diet as been **** the past couple days due to stress. So far today I'm doing alright though. I never ended up working out yesterday so I did today instead. I havent done squats in awhile so it felt good to do them again.

BB Curls- 125x13 RP
Hammer Curls- 40x13 alternating straight set
Calf Raises- 195x10, I swear no matter the weight I can never get 12 on these
Front Squats- 275x5, 185x20 (I was surprised I had 20 in me, I about died in the process though, it wasnt that my legs couldnt take it, its the cardio that goes along with it)

I was rushed for time (as always) because I had plans to go see I love you man with a buddy of mine that I havent seen for awhile, so I didnt end up doing anything for my hamstrings. I do recommend the movie though, it was really funny.

jAy_Dub
04-06-2009, 05:51 PM
Here's today's workout.

Dips: BW+105x12 RP
DB Shoulder Press: 70x13 RP (I can tell I havent done these in awhile but they sure tore my shoulders apart)
CGBP Smith: 195x16 RP (I hate my triceps, very very weak)
Seated Cable Close Grip Rows: 180x15 RP
Rack Deads: 315x10, 425x3 (I usually have the pins set right at knee height but this time I went below the knee which made it so much harder)

joey54
04-06-2009, 06:20 PM
Jay, bump the rep range to a 20-30 rp reps on the db shoulder press. I don't like Dips as a rest pause exercise, but if they work for you go ahead. Are you going to be able to make a big strength increase in this, or would using another pressing movement, like a smith incline, HS incline, incline DB, or flat DB be a better choice? Something to consider. Keep up the good work.

Keith
04-06-2009, 07:07 PM
Damn, nice dips, broseph! What's up with the smith machine?? You don't actually use it... right?

jAy_Dub
04-06-2009, 07:28 PM
Jay, bump the rep range to a 20-30 rp reps on the db shoulder press. I don't like Dips as a rest pause exercise, but if they work for you go ahead. Are you going to be able to make a big strength increase in this, or would using another pressing movement, like a smith incline, HS incline, incline DB, or flat DB be a better choice? Something to consider. Keep up the good work.

I'm curious as to why you say bump up into the 20-30 rep range for shoulders? Dips have done wonders for my chest but I'm definitely slowing down and lately haven't been making much progress on them. The reason I do dips is mainly because Phil Hernon and his methods for training chest. He believes dips and any decline movement will build the most mass and that inclines are pretty much a lousy shoulder exercise. I have considered adding in some type of inclines in the past though, it would be a good switch up for me.


Damn, nice dips, broseph! What's up with the smith machine?? You don't actually use it... right?

lol I use the smith all the time actually, its great for RP sets, you don't need a spotter, and you can really focus on throwing the weight up. I used to have the mentality that smiths are for pussies, but Dante has definitely changed my mind on that. It has its place in DC.

cphafner
04-06-2009, 08:48 PM
Highly doubt I'll ever get back on stage. Too skinny. I won't do it unless I feel like I can take an overall at a natty show.

The reason for bumping the shoulders to 20-30 is it tends to get very hard to knockup the 2nd and 3rd set of the shoulders. Dante says the same for chest DB work.

Doing dips for chest? I love my dips, but I would consider them a tri exercise.

jAy_Dub
04-06-2009, 10:01 PM
Highly doubt I'll ever get back on stage. Too skinny. I won't do it unless I feel like I can take an overall at a natty show.

The reason for bumping the shoulders to 20-30 is it tends to get very hard to knockup the 2nd and 3rd set of the shoulders. Dante says the same for chest DB work.

Doing dips for chest? I love my dips, but I would consider them a tri exercise.

Ahh I understand now, I had a spotter today so thats the only reason I could get the DB's up.

As for the dips, I stick my chest out which isolates the pecs. I dont feel it at all in my tri's. My chest has really came along well with them (as well as declines).

joey54
04-07-2009, 07:00 PM
CP covered the shoulder rep range pretty well. Jay, I might even suggest you use the 20-30 rep range on the decline as well.

jAy_Dub
04-09-2009, 08:23 PM
Heres my workout from yesterday. My quads were still sore from sundays workout but I decided to do back squats anyway (I literally havent done them in about 6 months). I injured my right hamstring a while back but it still bothers me on squats, which is why I havent done them in so long.

Cable Curls- 97.5x8 (too heavy), 82.5x6, 82.5x3
Pinwheel Curls- 60x15 straight set
Seated/Standing(inbetween) Calves- 45+25 per side x 10, First time doing this machine, it killed
Goodmornings- 135x15, Should have gone heavier and I need to figure out my form on these
Back Squats- 315x4, 205x16, I should have easily been able to rep out 20 of 205 but to my surprise I had the biggest back pumps ever. The h-drol is definitely working, the pumps hurt just as bad as when I was on dbol. This stuff is no joke. I literally could barely walk afterward because of my lower back.

Edit: Oh yea and I forgot to mention I did some HIIT jump roping today. My fat ass needs to do more of this, I was out of breath real quick.

jAy_Dub
04-09-2009, 10:12 PM
CP covered the shoulder rep range pretty well. Jay, I might even suggest you use the 20-30 rep range on the decline as well.

20-30 even if I have a spotter? Just to compare, how many seconds are you usually able to hold the weight during static holds, Joey? Since I typically aim for 15 RP reps, the static holds are always a bitch. I'm lucky to get 10 seconds.

bill
04-10-2009, 06:37 AM
Jay checking your journal so I was doing some research on the H drol. One of the journals over at bb.com said he started getting puffy nips, pretty sure your up on all that. Good luck with DC, I tried it for a bit. I think if I try it again I will ease into it more, went to heavy on things.

jAy_Dub
04-10-2009, 07:54 AM
Jay checking your journal so I was doing some research on the H drol. One of the journals over at bb.com said he started getting puffy nips, pretty sure your up on all that. Good luck with DC, I tried it for a bit. I think if I try it again I will ease into it more, went to heavy on things.

Hey Bill, thanks for the heads up. I've still got plenty of nolva sitting around so if I run into any trouble I'll be taking that.

joey54
04-10-2009, 08:12 AM
20-30 even if I have a spotter? Just to compare, how many seconds are you usually able to hold the weight during static holds, Joey? Since I typically aim for 15 RP reps, the static holds are always a bitch. I'm lucky to get 10 seconds.

I would stay with 20-30 even with a spotter. Maybe when you are ending a blast you might get a bit lower in the rep range, but 20-30 is a good range to be in. Static holds for me get used sparingly. If I fall outside the rep range, I might add one in for an exercise. 15-20 seconds on those and I am spent. Best exercises to use them on are the press movements and curl movements. Be careful, as they can compromise recovery, so listen to your body. One thing that stands out with me in your last workout is great effort, but you might want to reconsider your ham and quad exercise combinations. Doing a set of good mornings to failure followed by 2 sets of Squats to failure could fry you quick. I like a leg curl movement or sumoe leg press as an exercise before squatting. Keep up the good work and keep focusing on progressing.

cphafner
04-10-2009, 08:50 AM
Yeah I don't do too many static holds either.

jAy_Dub
04-14-2009, 12:38 PM
I would stay with 20-30 even with a spotter. Maybe when you are ending a blast you might get a bit lower in the rep range, but 20-30 is a good range to be in. Static holds for me get used sparingly. If I fall outside the rep range, I might add one in for an exercise. 15-20 seconds on those and I am spent. Best exercises to use them on are the press movements and curl movements. Be careful, as they can compromise recovery, so listen to your body. One thing that stands out with me in your last workout is great effort, but you might want to reconsider your ham and quad exercise combinations. Doing a set of good mornings to failure followed by 2 sets of Squats to failure could fry you quick. I like a leg curl movement or sumoe leg press as an exercise before squatting. Keep up the good work and keep focusing on progressing.

Thanks for the advice man, I'm glad I started this journal cuz I never thought of these things... I'll take your advice and switch the leg curls and goodmornings around.

Here's my workout from Friday

Incline DB (decided to do incline instead of flat)- 75x18, Haven't done inclines in a long time and it sure shows. I had some pain in my right pec from this, it almost felt like an overtrained type of soreness, I'll see how things go this wednesday with chest and if they are still sore i'm gonna go easy on them.
Upright Rows- 85x20, I was suppose to do some HS presses but I've been going to a different gym location and it didnt have them, the upright rows actually felt damn good, I dont know if Dante recommends them though.
Skull Crushers- 40lbs per side x 8, (too heavy) 35 lbs per side x 6, and then 4. (18 total RP).
Wide Grip Pulldowns, arched back, pulled to chest, strict form- 160x15
Rack Deads (upper knee level)- 425x8, my lower back has been sore so I didnt do a 12 rep set afterwards

Here was yesterdays workout, I was finally able to look at my logbook for all of these new exercises which was great.

Seated DB Curls- 50x18 RP (+10 lbs, -7 reps)
Reverse Grip One Arm Cable Curl- 32.5x15 SS (+5lbs, same reps)
Standing Calves (on Z squat)- 210x12 (+10 lbs, +2 reps) My stretch at the bottom might have been a couple seconds short on each one though...
Upright Leg Curls (one at a time)- 100x17
Z Squat- 4 plates + 40lbs per side x 5 (+10 lbs, +1 rep) These Z Squat machines are made very poorly, 40 more lbs per side and it will be maxed out in weight.
Widowmaker- 3 plates + 15lbs per side x 20, I was surprised I actually got 20, almost didnt get the last rep though.

By far my best workout yet, everything improved.

joey54
04-14-2009, 08:36 PM
I know what you mean on those V-Squat Machines Jay. I upped the rep range in those to 10-15 and 30+ for the widowmaker. Standing calves you could rest pause, as those become quite difficult to hold on the negative. Doe slook like you are figuring things out quite nicely.

jAy_Dub
04-15-2009, 07:29 PM
I know what you mean on those V-Squat Machines Jay. I upped the rep range in those to 10-15 and 30+ for the widowmaker. Standing calves you could rest pause, as those become quite difficult to hold on the negative. Doe slook like you are figuring things out quite nicely.

30+?? Damn man, I cant even imagine a set of 30, thats just crazy.

As for todays workout, I started out doing some BB declines but had to stop because my right pec is still hurting. I got to my second warmup set and decided to stop there. Hopefully it recovers by next Monday. Heres the rest of it though

Smith Presses- 155x18 (same weight, +2 reps)
RGBP on smith- 205x20 (+10 lbs, same reps) I'm also going to incorporate some FST-7 training in with my tris. My tris havent been growing so I need to change something up. After I got done with the tri stretches I finished it off with 7 sets of 8-10 reps of rope pulldowns. I've never had such a huge pump.
Pullups- 15 RP, wanted to do assisted pullups but the new location I've been going to didnt have a machine for it.
DB rows- 65x8 SS, meant to do rack pulls but no place to do them at and my buddy was waiting for me. I really focused on flexing my traps and they got a really good burn going. Might start doing these more often, we'll see.