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:
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
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
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
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
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
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:
its gonna take me some time to get used to the diet, but hey: its better to begin now than never..DIET:
- 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
- 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.
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...
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)
Large (12-16) steak (or chicken or whatever), potatoes, wheat bread etc basically another big ass meal.
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.
One pound of extra-lean cooked hamburger with veggies
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.
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..