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Sentinel
09-14-2006, 10:48 AM
hey everybody

i've been on these boards quite a while now....doing a LOT more reading than posting :)

anyways, i started DC Training today and i thought it would be nice if i posted a journal out here :)

so anyways, this is the program i am doing:

Workout A1:
Incline Bench 11-15 RP
Side Raises 15-30 RP
Bent Arm Pullovers 11-20 RP
Lat Pull Downs 11-20 RP
Hammer Strength Rows 10-12 SS

Workout B1:
Preacher Curls 11-20 RP
Palms-up Wrist Curls 15-30 SS
Standing Calf Raises 10-12 SS
Leg Curls 15-30 RP
Hammer Strength Leg Press 6-10SS + 20 SS

Workout A2:
Dips 15-30 RP
Military Press 11-20 RP
Close Grip Press 11-20 RP
Chin-Ups 15-30 RP
Barbell Rows 10-12 SS

Workout B2:
Barbell Curls 11-20 RP
Palms-down Wrist Curls15-30 SS
Leg Press Calves 10-12 SS
Romanian Deads 15-30 RP
Olympic Squats 6-10 SS + 20 SS

Workout A3:
Hammer Strength 11-15 RP
Upright Rows 11-20 RP
EZ Extensions 15-30 RP
V-Bar Pull Downs 11-20 RP
Deadlifts 6-9 SS + 9-12 SS

Workout B3:
Dumbbell Curls 11-20 RP
Behind Back Wrist Curls 15-30 SS
Calf Raises 10-12 SS
Sumo Press on Hammer Strength Press 15-30 RP
Leg Press 6-10 SS + 20 SS

i am right now 168 lbs....i was 180 a few weeks ago, but due to depression (due to personal reasons) i lost so much weight...anyways, i'm back now and i plan on doing this for as long as i am physically capable....

i am not on any diet, but what i can tell u is: i am DEIFNITELY gonna try to get my diet in order...

so, here's the BASIC template i plan on following:


DIET:

Meal 1:
- Bowl of Fiber 1 or bran buds (I like to get a lot of my fiber here for convenience) in 2% milk
- 6 whole eggs, however you like (I think organic eggs are better BTW)
- Glass of milk

Meal 2:
- Protein drink in 2 cups of milk
- 3 tblspoons extra virgin (important) olive oil. You could use flax if you want but olive oil is sooo much cheaper and you're going to be going thru a lot of it.

Meal 3:
I usually eat some fast food now, based on whatever is a special. For example, 2 99 cent whoppers, or 2-3 99 cent double cheeseburgers, etc. Don't worry this won't make you fat, I'll explain later...

Meal 4:
At least 10 oz of chicken, steak, or fish. Drink some milk with this, if you're still hungry eat complex carbs till you're full. Some pasta or rice would be good.

Post-workout meal (fit this in obviously where it should go)
1.5-2 servings protein shake (yes that means as much as 110 g)
75 g or so simple sugar carbs, dextrose powder, grape juice etc...(I like dextrose powder from supplement direct)
And a complex carb like 1-2 baked potatoes if you can handle it. For convenience I sometimes don't do this (I know i should though)

Meal 5:
Large (12-16) steak (or chicken or whatever), potatoes, wheat bread etc basically another big ass meal.

Meal 6:
Protein shake in milk w/ 2 tblspoons EV olive oil

Now after 6-7 we're going to cut out the carbs. This way your glycogen stores will deplete and if you do cardio in the morning before you eat you'll eat into your fat stores, more on this later.

Meal 7:
One pound of extra-lean cooked hamburger with veggies

Meal 8:
Protein drink in water

This is just an example, you may eat more solid, or more liquid or whatever, but here are the basic guidelines:

1. Trace carbs (only perhaps those found in milk/veggies) after 6-7PM (depending on your schedule)

2. Get at least twice your BW in protein. Usually you'll get more on training days, for obvious reasons.

3. At least 4 tblspoons extra virgin olive oil a day.

4. You're eating a lot, you should get the protein down first, then eat the carbs to satisfy your hunger. That's why there's no real exact number of carbs you need to eat.

its gonna take me some time to get used to the diet, but hey: its better to begin now than never..

anyways, i'm 18 years old. i've been lifting for 2.6 years. my max lifts are:
bench press = 200 lbs
squat = 310 lbs
deadlift = 350 lbs
barbell rows = 185 lbs x 5 reps
incline barbell bench press 185 x 5 reps

i have shoulder injuries on both my shoulders. i am judo green belt, and i popped my right and left shoulder during a tournament (i still came in 3rd - open division)

anyways, i will be posting my diet + training, and i hope i am successful in this training program..

also, i would like to give credit to DellsGuy67 for helping me out in terms of exercise selection, diet and informtation. In the end all the exercises are my selections, but Dell helped me greatly. Thank You.

i am also gonna be posting pics of me to compare every 6 weeks or so....these pics were taken 3 weeks ago. Not much has changed since then lol..

Sentinel
09-14-2006, 10:48 AM
DC TRAINING
WEEK 1 - Monday

Workout A1

Incline Barbell Bench Press
115 lbs --->>> 11+8+6=25

FASCIA STRETCH: CHEST W/ 40 LBS IN EACH HAND

Dumbbell Side Lateral Raises
15 lbs --->>> 20+15+9=44

FASCIA STRETCH: SHOULDERS

Bent Over Dumbbell Pullovers
35 lbs --->>> 20+10+8=38

Lat Pull Downs
140 lbs --->>> 11+6+4=21

Hammer Strength Rows
160 lbs --->>> 12

FASCIA STRETCH: BACK

Abdominals
4 sets of 12 rep crunches

Diet

Meal #1: 500 ml Milk + Banana

Meal #2: Nachos w/ Guakhamole + Sour Cream

Meal #3: 500 ml Milk + Banana

Meal #4: Pizza + LOTS of Salad

Meal #5: LOTS of Salad

Meal #6: 500 ml Milk + 2 scoops ON Whey (Double Rich Chocolate ;) )

Overall Impression

Good Workout....kinda underestimated everything lol, but thats ok...could've been much worse if i had OVERestimated it...

like an ass i forgot to do the Static Hold...man, i am soo pissed, but because its Day 1, its ok....

on the whole: good workout :)

Sentinel
09-14-2006, 10:48 AM
DC TRAINING
WEEK 1 - Tuesday

Diet

Meal #1: 500 ml Milk + 2 scoops Whey

Meal #2: 2 Chicken Breasts + Lettuce

Meal #3: Popcorn + Hersheys

Meal #4: 4 Beef Flank Steaks + Corn + Cheese Cake

Meal #5: 500 ml Milk + 3 scoops Whey

Meal #6: salad (lettuce + black olives in thousand island dressing)

Sentinel
09-14-2006, 10:49 AM
DC TRAINING
WEEK 1 - Wednesday

Workout B1

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Preacher Curls
50 lbs --->>> 11+8+5=24

FASCIA STRETCH: BICEPS

Calf Raises on Nautilus Machine
175 lbs --->>> 15

FASCIA STRETCH: CALVES

Leg Curls
120 lbs --->>> 10+9+6=25

FASCIA STRETCH: HAMSTRINGS

Leg Press on Nautilus Machine
275 lbs --->>> 8

Leg Press on Nautilus Machine
215 lbs --->>> 20

FASCIA STRETCH: QUADRICEPS

Abdominals
Side Bends w/ 25 lbs in each hand for 25 reps on each side (only 1 set)
Cable Crunches 2x25 with 32.5 lbs

Diet

Meal #1: Salad (Lettuce + Black Olives + Thousand Island Dresing)

Meal #2: Nachos w/ Guakhamole + Sour Cream

Meal #3: 500 ml Milk + 2 Scoops Whey

Meal #4: 2 Smoked Turkey Breasts + Cream Corn

Meal #5: 500 ml Milk + 2 Scoops Whey

Overall Impression

its sad my leg exercise choice is so limited :(

but i plan on making the most of what i have.....

todays workout was good....i am happy, and next week onwards i plan on doing 3x cardio for 30 minutes (as per SuperD's suggestion) on non-workout days.

Peace

DGabe24
09-14-2006, 07:44 PM
Looking good man, nice detail and welcome to the journal section. Seems like you already know the basics so hit the weights hard man and stay consistent. I'll check in ever so often to make sure you are staying on top of things. :D

clawhammer_33
09-14-2006, 07:45 PM
DC as in Dogg Crap?


If so, what drove you to follow it?

Chubrock
09-14-2006, 07:48 PM
That looks complicated as ****. Just lift heavy ****.

Sentinel
09-14-2006, 08:26 PM
Looking good man, nice detail and welcome to the journal section. Seems like you already know the basics so hit the weights hard man and stay consistent. I'll check in ever so often to make sure you are staying on top of things. :D
thanks man.....i'd appreciate it greatly.....


DC as in Dogg Crap?

yessir...


If so, what drove you to follow it?

i've been on intensemuscle.com (dc's home) for a long long time and i've been collecting dc info since january this year.....i chose dc because i have a gut feeling i'm gonna succeed on it...as simple as that :)


That looks complicated as ****. Just lift heavy ****.

thanks for dropping by :)

peace

Sentinel
09-15-2006, 04:48 PM
DC TRAINING
WEEK 1 - Thursday

Diet

Meal #1: Noodles with double serving of Shrimp + babycorn + pot stickers + egg roll + spinach + Olives (i think its obvious by now how much i love olives :lol: )

Meal #2: 500 ml Milk

Meal #3: Pizza

Meal #4: Salad - lettuce + black olives + thousand island dressing

Meal #5: 500 ml Milk + 2 scoops Whey

Overall Impression

should've eaten more....woke up late so was running short of free time before class...next time will be more disciplined...

Sentinel
09-15-2006, 04:48 PM
DC TRAINING
WEEK 1 - Friday

Workout A2

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Dips
BW --->>> 15+5+4=24

Military Press
95 lbs --->>> 8+5+4=17

FASCIA STRETCH: SHOULDERS

Close Grip Barbell Bench Press
115 lbs --->>> 8+7+5=20

Chin-Ups
BW --->>> 10+7+5=22

Barbell Rows (Done JS Style)
135 lbs --->>> 15

FASCIA STRETCH: BACK

Diet

Meal #1: Coffee

Meal #2: Quessadilas + Guachomole + Sour Cream (forgive my spelling mistakes)

Meal #3: 500 ml Milk + 2 Scoops Whey

Meal #4: 500 ml Milk + 2 Scoops Whey

Meal #5: still to be had

Overall Impression

i did not do all body part fascia stretches coz im lazy lol.....no,seriously: i just forgot till the workout was done...

the day is still left so i will be eating more food today..

i am going with my parents to downtown san antonio this weekend so my diet is gonna be really ****ty....but i will be back on track come monday....and then there is no de-railing me :D

Sidior
09-15-2006, 04:59 PM
gl with the DC training, it incoporates some interesting ideas

Sentinel
09-15-2006, 05:00 PM
gl with the DC training, it incoporates some interesting ideas
thank you sir..appreciate it

Sentinel
09-18-2006, 09:58 PM
DC TRAINING
WEEK 2 - Monday

Workout B2

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Barbell Curls
60 lbs --->>> 13+7+6=26

Palms Down EZ Bar Wrist Curls
20 lbs --->>> 25+15+10=50

FASCIA STRETCH: BICEPS

Calf Raises on Hammer Strength Ground Base Squat/Lunges Machine
225 lbs --->>> 13

Olympic Squats
225 lbs --->>> 8

Olympic Squats aka THE WIDOWMAKER
175 lbs --->>> 21

FASCIA STRETCH: QUADS

Romanian Deadlifts standing on a platform 4" high
145 lbs --->>> 6+6+5=17

Diet

Meal #1: 750 ml Milk + 2 Scoops Whey

Meal #2: Spinach Wrap with lettuce, jallepenos, black olives, humus, guachomole and double serving of Chicken

Meal #3 (Pre-Workout): 500 ml Milk + 1 Scoop Whey

Meal #4 (Post-Workout): 500 ml Milk + 2 Scoops Whey

Meal #5: Chicken Steak

Meal #6: Single Slice Pizza

Meal #7: Salad

Meal #8: 250 ml Milk

Overall Impression

i had no clue widowmakers are so difficult!!! ****...!!! i did 21 reps coz my 17th rep wasnt A2G, and i did the 21st one for a clear conscience. i also felt like puking 30 seconds later.

but i have to say: I LOVED TODAYS WORKOUT. its been a long long long time since i've had so much fun in one single workout!!

i am dead now :D

Sidior
09-18-2006, 10:58 PM
Are you finding the fascia stretching helping at all, or too soon to tell?

Sentinel
09-19-2006, 06:54 AM
Are you finding the fascia stretching helping at all, or too soon to tell?
too soon.....but my quads i feel have gotten HUGE all of a sudden! :eek:

Sentinel

Sentinel
09-19-2006, 09:09 PM
DC TRAINING
WEEK 2 - Tuesday

Skipping

i did around 200 skips today but my legs are hurting like hell, and i quit after 200...couldnt do anymore....

Diet

Meal #1: 500 ml Milk + 2 Scoops Whey

Meal #2: Salad (lettuce+black olives+1000 island dressing)

Meal #3: Beef Steak

Meal #4: Boiled Chicken Breast with ONE lettuce

Meal #5: Banana

Meal #6: Single Slice Pizza

Meal #7: Beef Steak

Meal #8: Turkey Steak

Meal #9: 500 ml Milk + 2 Scoops Whey

Overall Impression

i hate steaks.....i had way too many today....

Xand
09-19-2006, 09:58 PM
Are you working with Danté? Or is this your own version?

Sentinel
09-19-2006, 09:59 PM
Are you working with Danté? Or is this your own version?
i dont get u....can u please re-word ur statement? sorry.

Sentinel

K1M
09-20-2006, 12:13 AM
He means: Are you training under Dante's supervision? aka is he your trainer

Built
09-20-2006, 12:19 AM
Very detailed!

I love/hate fascial stretches - I do them for my lats sometimes and they're brutal, but really effective IMHO.

Sentinel
09-20-2006, 05:05 AM
He means: Are you training under Dante's supervision? aka is he your trainer
nope......unfortunately, i'm not under mr. dante himself, but i have a few of his trainees looking over me


Very detailed!

I love/hate fascial stretches - I do them for my lats sometimes and they're brutal, but really effective IMHO.

hi..! fascia stretches are tres important for legs, chest, back and shoulders. i dont see much value for arms, but each to his own :)

peace

Sentinel

Sentinel
09-20-2006, 09:43 PM
DC TRAINING
WEEK 2 - Wednesday

Workout A3

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Hammer Strength Bench Press
140 lbs --->>> 8+4+2=14

FASCIA STRETCH: CHEST

Upright Rows
50 lbs --->>> 12+8+6=26

FASCIA STRETCH: SHOULDERS

EZ Bar Tricep Extensions
60 lbs --->>> 17+10+8=35

FASCIA STRETCH: TRICEPS

V-Bar Pull Downs
140 lbs --->>> 10+8+5=23

Hammer Strength Rows
TT @ 180 --->>> 12
LT @ 160 --->>> 12

FASCIA STRETCH: BACK

Diet

Meal #1: Beef Steak with Rice

Meal #2: 250 ml Milk + 2 Scoops Whey

Meal #3: Noodles with double serving of Shrimp + egg roll (pork) + pot stickers (really really heavy meal)

Meal #4: 250 ml Milk

Meal #5: Banana

Meal #6: 500 ml Milk + 2 Scoops Whey

Meal #7: Turkey Steak

Meal #8: Salad (only lettuce + olives)

Overall Impression

i was supposed to do deadlifts in place of hammer rows, but doing deads after a 20 rep squat workout is next to impossible...so i swtiched them around...now deadlifts will be this monday (workout A)

i think today's workout was awesome....! i really liked it a lot...

peace

Paul Stagg
09-22-2006, 09:58 AM
One little chunck of advice, take it or not:

Based on your photograph, you are new to lifting. This program is not designed for someone new. It will work (anything will work to a certain extent), but you will make more progress for a longer period of time, as well as learn more about what works for you and what doesn't, by following a more basic program.

The diet advice you are getting is not optimal. The no carbs after x time and cardio in the morning burns more fat logic is flawed. Otherwise, however, the idea of eating a lot of healthy food is good.

Sentinel
09-22-2006, 05:17 PM
DC TRAINING
WEEK 2 - Thursday

Diet

Meal #1: Beef Steak with Rice

Meal #2: 500 ml Milk + 2 Scoops Whey

Meal #3: banana

Meal #4: spinach wrap with black olives, chicken, jalepenos, humus, lettuce, guachomole, etc

Meal #5: steak with potatoes

Meal #6: banana

Meal #7: Turkey Steak

Meal #8: 500 ml milk + 2 scoops whey

Overall Impression

i start cardio from saturday

Sentinel
09-22-2006, 05:19 PM
DC TRAINING
WEEK 2 - Friday

Workout B3

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

EZ Bar Curls
70 lbs --->>> 10+7+6=23

FASCIA STRETCH: BICEPS

Behind the Back Wrist Curls
95 lbs --->>> 23

FASCIA STRETCH: FOREARMS

Calf Raises on Hammer Strength Leg Press
340 lbs --->>> 12

FASCIA STRETCH: CALVES

Sumo Squats on Hammer Strength Leg Press
210 lbs --->>> 10+6+4=20

FASCIA STRETCH: HAMS

Hammer Strength Leg Press
300 lbs --->>> 8

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

FASCIA STRETCH: QUADS

Diet

will be updated before i go to sleep tonight

Overall Impression

i have completed 1 mesocycle of DC Training. my next post will have updates on my physique, what i have observed and my future plans.

but todays workout was good....just wisj i had more discipline on calf raises. were not executed as well as i had planned...a little too dynamic...but next time i'll do better...

peace

Sentinel
09-22-2006, 05:19 PM
END OF MESOCYCLE #1 UPDATE

2 weeks ago, my bodyweight was 166 lbs...today its 173 :) im thrilled...i was 180 before that, but due to depress shed 15 lbs in 15 days...then i n 3 weeks i gained back 1 lbs on 5x5 before starting DC..

the main reason for this post is because:
1.) i want to record my physique progress
2.) i have made some changes to my program

ok, so lets begin:

My Physique

in addition to the 7 lbs gains in 2 weeks, i have gained a LOT of mass on my legs...and i love it :) my quads look and feel so much better than before...

also, for the first time in my life: ive developed a slight paunch :( but i am gonna start doing cardio from tomorrow and i'll average out about 1 hr of cardio EVERY non-training day.....

My Program

ok, so after running the program once, i've decided which exercises to substitute where. and some i am gonna chuck out.

so, lets begin (this is the final program):

WORKOUT A1
1.) Incline Bench Press 11-15 RP
2.) Dumbbell Front Presses 15-20 RP
3.) Bent Arm Pull Overs 15-30 RP
4.) Lat Pull Downs 11-20 RP
5.) Deadlifts 3-5 SS
6.) Deadlifts 9-12 SS

WORKOUT B1
1.) Preacher Curls 11-20 RP
2.) Palms-Up Wrist Curls 11-20 SS
3.) Nautilus Machine Calf Raises 10-12 SS
4.) Nautilus Machine Leg Curls 15-30 RP
5.) Nautilus Machine Leg Press 6-10 SS
6.) Nautilus Machine Leg Press 20 SS

WORKOUT A2
1.) Parallel Bar Dips 15-30 RP
2.) Military Presses 11-20 RP
3.) Close Grip Bench Press 11-20 RP
4.) Chin-Ups 15-30 RP
5.) JS Barbell Rows 10-12 SS

WORKOUT B2
1.) Barbell Curls 11-20 RP
2.) Palms Down Wrist Curls 11-20 SS
3.) Calf Raises on Ground Base Hammer Strength Squat/Lunge Machine 10-12 SS
4.) Olympic Squats 7-10 SS
5.) Olympic Squats 20 SS
6.) Sumo Squats on Hammer Strength Leg Press Machine 15-30 SS

WORKOUT A3
1.) Hammer Strength Bench Press 11-15 RP
2.) Wide Grip / Medium Grip Upright Rows 11-20 RP
3.) EZ Bar Flat Tricep Extensions 15-30 RP
4.) V-Bar Pull Downs 11-20 RP
5.) Hammer Strength Rows 10-12 SS

WORKOUT B3
1.) EZ Bar Curls 11-20 RP
2.) Dumbbell Hammer Curls 11-20 SS
3.) Calf Raises on Hammer Strength Leg Press 10-12 SS
4.) Hammer Strength Leg Press 6-10 SS
5.) Hammer Strength Leg Press 20 SS
6.) Romanian Deadlifts 15-30 RP

so all i have really done is basically re-arrange a few things and make the effect of the exercises more optimal...i think *gulps*

lets see how mesocycle 2 goes....

i loved mesocycle #1 :D

Sentinel
09-22-2006, 05:24 PM
One little chunck of advice, take it or not:

Based on your photograph, you are new to lifting. This program is not designed for someone new. It will work (anything will work to a certain extent), but you will make more progress for a longer period of time, as well as learn more about what works for you and what doesn't, by following a more basic program.

The diet advice you are getting is not optimal. The no carbs after x time and cardio in the morning burns more fat logic is flawed. Otherwise, however, the idea of eating a lot of healthy food is good.
im not new to lifting.....ive been lifting systematically for 3 years (approx)...but thanks for ur advice...i consier myself a beginner coz it kills whatever ego that may creep up...

that is why i appreciate ur advice...however, i will stick with dc till it no longer works for me

and thanks for the nutrition advice

Sentinel
11-02-2006, 07:33 PM
i realized ive stopped posting here, but im gonna start from Monday when i begin my second blast on DC Training.

i post of several boards right now (13 to be precise) and i kinda forgot about this journal. well, its time for me to share my progress with u and learn as much as i can from u experts :)

here's my wrap-up of my last blast. btw: im right now on a cruise and ill begin my second blast this coming monday - i cant ****ing wait! :D

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 ****-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 :D

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

Sentinel
11-03-2006, 04:50 PM
3 days to go :D

bill
11-04-2006, 07:19 PM
Interesting, you where working out for 3 years? hope you keep up the journal.

OneBadUnit
11-04-2006, 08:12 PM
Awesome progress; very detailed as well. Hope you keep posting.