i tried it this morning scott.. couldnt really get it lined up. the one conner suggested worked really well though. i held at just above delts above my hands for as long as i could.. which was 1 minute and then about 45 seconds for the second stretch. its a really good tri/chest combo stretch.
dc stretch: shoulders, biceps, hams, quads, chest, tris
35m miss stairmaster
Last edited by f=ma; 04-04-2011 at 11:12 AM.
When are you thinking that you'll make your big push down to very low levels of bf?
ryan.. scott, i might not bother at all TBH. its hard to say..
it just doesnt seem worth it right now. ask me tomorrow and i give you a completely different answer, though
Your most recent pictures looked very solid, especially for it being early April. You could hold steady and enjoy yourself for about 4-6 more weeks. Just make sure you don't go overboard. You could go with the route of eatting solid Mon-Fri and then going a little off on Sat and Sun, you definitely wouldn't gain crazy weight if much at all for a few weeks.
You have a lot of wiggle room to do what you want for a few weeks.
Here is a better explanation from IM. I can try to video it next time
Grab a bar in a power rack set at waist level with you hands close together. Step back a few feet and lower yourself like you would do a body weight skull crusher. Let your head drop down below your hands and hold the stretch. I hope this makes sense. I could never do the Db overhead stretch because it aggravated my shoulders as well.
Last edited by cphafner; 04-04-2011 at 08:46 PM.
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
conner, i'm kind of confused by that DC description actually.. but it may become much more apparent when i try it out. i will give it a go tomorrow AM. did you have difficulty with the quad stretch too? what kind of frequency did you do for the full round of stretching? i have been doing roughly EOD and ED in some cases.
though.. i have consolidated a lot of DC info into a post a couple pages back. i might make 1 big DC writeup for the BB section once i am satisfied and covered all of the relevant territory. so much info scattered in so many places makes it hard to really understand how to align everything. my start is about 1 month off i think -- im excited.
dc stretching: biceps, delts, chest, hams, quads (attempted), lats
Last edited by f=ma; 04-05-2011 at 09:37 AM.
thanks scott. i'm pretty comfortable with where i am at.. i am lean, just not contest lean. probably somewhere between 8-10%.. i look totally presentable. i'll get some real pics at some point. my apt's lighting is extremely unflattering. but ya, i agree... like you said, i dont want to go overboard.. risk burning more muscle off.. it just seems pointless and i am satisfied with where i am at for the time being.
thomas, thats exactly what it is.. i didnt know that
in other news................ miiight go ahead and start that bulk today.
underhand straight bar pulldowns
140x10, 120x2, 100x3
dropped weight when i could feel a tug in my bicep
rack pulls bottom pin
dc stretch: delts, biceps, dislocates, hams, lats
IMO, I wouldn't go into DC if I still had nagging injuries.
Damnit, Oliva is just as bad as Ronnie. Either way, my coworkers are gonna catch me looking at large, barely-clothed muscular black men.
I hate pictures.
It's recommended to choose 3 exercises so you can rotate them out each workout over the 2 week period.
Chest: DB Incline, BB Incilne, HS Decline
Hamstrings: SLDL, Lying Leg Curl, DB Leg Curls
You should have 3 for each body part so you would hit the A1 workout on a Monday, then 2 weeks later you would hit the A1 workout again hopefully increasing the weight or reps.
If you only have 2 exercises you will meet the A1 workout on a Monday and then again 10 days later rather than a whole 2 weeks.
I thought it worked out well, kept things fresh, and I looked forward to hitting a new rep or weight range on the exercises. With 2 weeks you should have enough time to make some type of progress.
What are you looking at for calories and macro's? I'd recommend that you are starting out with at least 3,500 calories. If you feel you are gaining too much too quickly, then adjust the calories or add 2-3 cardio sessions in per week.
I know I was at 4,000 calories and gaining minimally weight-wise, so I upped it to 4,500+ on workout days and I was taking in around 120-150 grams of Carbs and 60-80 grams of protein post-workout, so about 1,000 calories came in post-workout. I started gaining then.
Good luck if you go for a bulk mate
A Westside journal.
'There are no layby's on the road to strength'
'The greatest pleasure in life is achieving things people said you could not achieve'
'He who makes a beast of himself gets rid of the pain of being a man'
i cant do any DB work scott.. cant get them into position with my bicep probs. i'll be doing all barbell and smith.. except for shrugs and lunges
i did get a referral to the best elbow specialist in florida.. going to have to take 3 days off of work to go, its about as physically far from me as possible while still in florida.
Excited to see the results you get on DC.
I second Ryan though, maybe try and get your bicep as close to 100% before starting.
it probably isnt getting better
its been almost 6 months and its the same as it was in late jan.
sure am. i have to get an updated MRI with a dye injection to see if he will even accept the referral. he is, however, the recognized best in florida. its a 10 hour drive from me tho
new journal inc:
lifting journal pt. 3: THE TONING
Not pleased at all seeing you go through this ordeal, it's getting to be long and drawn out. Hope it can get squared away within the next month or so, this can't be going on too much longer now that you are seeking out a specialist.
Last edited by Coke; 04-07-2011 at 06:25 PM.