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GarlicChicken Ongoing Log

Get Shredded!
Alright picking this up for good now haha. Got my first real DC training session in today and it felt great putting everything I had into a handful of work sets. Good pump and really felt like I left it all there. Strength is obviously down from a few months ago but that's just from bullshitting on my part.

Diet is brought down some so I can start losing fat immediately. I'll lay it out later when I have some more time. Gear is just 400 test 200 deca for now and 3 iu GH @ bedtime on training days only.

I'm doing the A, B layout of DC, but a little modified so I get 4 days of lifting in per week. So it'll be a, b, off, a, b, off, off. We'll see how I do recovery wise, if I can't recover I'll go to the traditional a, b 3 day per week split.


A1
Shoulder warmup
Face pulls SS w/ DB rotations


Plate loaded Press
12-16 RP (per side)
45
50
65
80 for 12-5-4 (21) heavier next time


Plate loaded OHP
15-30 RP (per side)
45 for 15
55 for 15
70 for 14-8-4 (26) heavier next time


Close-grip smith press
15-30 RP
95 for 15
135 for 11-5-3 (19)

DB loaded chest stretch, 60 seconds 50lbs


Neutral grip assisted pullup
15-30 RP
50 for 13-7-4 (24) heavier next time


Rack pulls
2 SS of 5-8 or 9-12
225 for 16
315 for 7

Close grip hang 60 seconds bodyweight


20 minutes LISS*cardio

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Good stuff! Steaks do look damn good btw.

Sent you a PM btw GC.


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Alright picking this up for good now haha. Got my first real DC training session in today and it felt great putting everything I had into a handful of work sets. Good pump and really felt like I left it all there. Strength is obviously down from a few months ago but that's just from bullshitting on my part.

Diet is brought down some so I can start losing fat immediately. I'll lay it out later when I have some more time. Gear is just 400 test 200 deca for now and 3 iu GH @ bedtime on training days only.

I'm doing the A, B layout of DC, but a little modified so I get 4 days of lifting in per week. So it'll be a, b, off, a, b, off, off. We'll see how I do recovery wise, if I can't recover I'll go to the traditional a, b 3 day per week split.


A1
Shoulder warmup
Face pulls SS w/ DB rotations


Plate loaded Press
12-16 RP (per side)
45
50
65
80 for 12-5-4 (21) heavier next time


Plate loaded OHP
15-30 RP (per side)
45 for 15
55 for 15
70 for 14-8-4 (26) heavier next time


Close-grip smith press
15-30 RP
95 for 15
135 for 11-5-3 (19)

DB loaded chest stretch, 60 seconds 50lbs


Neutral grip assisted pullup
15-30 RP
50 for 13-7-4 (24) heavier next time


Rack pulls
2 SS of 5-8 or 9-12
225 for 16
315 for 7

Close grip hang 60 seconds bodyweight


20 minutes LISS*cardio

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Don't forget your stretching
 
Don't forget your stretching
So I did all my chest/shoulder stretching after I did both (forgot triceps). I need to read up more on the stretching part. I've been reading when I get a chance but that's one part I haven't learned enough about yet

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So I did all my chest/shoulder stretching after I did both (forgot triceps). I need to read up more on the stretching part. I've been reading when I get a chance but that's one part I haven't learned enough about yet

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Yeah it's got its own little tricks to.

Almost all of Dantes stretching, that can be, is loaded though I believe.

I love the loaded stretches on my loading days but prefer more static stretching after pump work usually.

It's part of growing that is overlooked far more often then not.
 
Gotta post up my B session from last night. Ended up having to modify my routine a little because I was out of town but it was pretty close except the curls we're supposed to be EZ bar curls



Shoulder warmup
Face pulls, 3 sets



EZ bar curl (subbed precor preacher)
20-30 RP
25 for 20
40 for 15
55 for 10
70 for 12-5-5


Rope Hammer Curl (sub slow negative supported DB hammer)
2 SS of 11-20
25 for 8, 6


Standing Calf Raise
1 SS of 10-12, explosive to top and 5 second negative
270 for 9 (Life fitness)


Leg Curl
15-20 RP
110 for 10-7-4


Leg Press
2 SS of 4-8, then WM set of 20 to complete failure
Pyrimid up to 12 plates
12 plates for 7, 8 (heavier next round)
6 plates WM for 24 reps (heavier next round)

I'll have to post up the diet here before too long but I actually just made the changes in my head without writing it down so I gotta do that
 
Alright I gotta update this thing.

Diet is going good for the most part, I've brought the calories down. Sunday I did eat some ribs, wings, tri-tip, corn, and slaw and really stuffed my face. Felt much better yesterday though and didn't really gain much water surprisingly enough.


Diet is changed to this:

10oz egg whites
1tbsp almond oil
60g oats

4oz chicken breast
1c rice
1/2 tbsp oil

4oZ chicken breast
1c rice
1/2tbsp oil

2oz chicken
3/4c rice

Intra w/ 40g carbs (50 on leg days)

10oz egg whites
3 rice cakes (4 on leg days)

8oz 90/10 or sirloin/flank
1/2c rice (1c leg days)

25g milk protein isolate or casien/iso blend
20g walnuts


I'm probably going to start carb cycling soon if I'm recovering enough, but I'm still losing fat steadily so I'll wait a little bit.

Here's the last two days of training. Yesterday was weak, probably because I weed whacked an acre of dense stuff, bucked up a bunch of oak branches, whacked and then mowed my 2 1/2' tall lawn, and just generally didn't get enough rest. Everything got out of control so I had to sacrifice rest for yard work lol


A1
Shoulder warmup
Face pulls SS w/ DB rotations or iso holds


Plate loaded Press
12-16 RP
80 per side for 8
85 for 8-3-2 (13)

Plate loaded incline press
3/4 reps in the stretched position, 5 second stretch each rep
20 RP
45 per side for 10-4-2 (16)


Plate loaded OHP
15-30 RP
55 per side for 8-4-3 (15) weak

Close-grip smith press
15-30 RP
25 for 15
155 for 8-4-3 (weak) 3 drops to compensate

Neutral grip pulldown
14 RP
150 for 10-6-3 (19)

Rack pulls
2 SS of 5-8
Pyrimid up
315 for 9
365 for 6


B1
Shoulder warmup
Face pulls SS w/*cable rotations

EZ bar curl
20 RP
Pyrimid up to 80 for 6
80 for 8-5-4 (17)

Rope Hammer Curl
1 RP of 20
80 for 12-6-5 plus 1 forced rep* negative (23)

Bicep stretch on loaded press machine

Standing Calf Raise
1 SS of 10-12, explosive to top and 5 second negative
10 plates for 10

Standing*loaded calf stretch - 6 plates*60 seconds*

Single Leg Curl
15-20 RP
30 for 11-8-6 (25)

Loaded hamstring stretch - 45lb 45 seconds

Leg Press
2 SS of 4-8, then WM set of about*20 to complete failure*
Pyrimid up 2 plates at a time
12 plates for 8
14 plates for 6
6 plates for 20 (barely)

Leg extensions
1 RP of 50
80lb for 26-12-9 (47)

Sissy squat stretch - 60 seconds
 
Alright I gotta update this thing.

Diet is going good for the most part, I've brought the calories down. Sunday I did eat some ribs, wings, tri-tip, corn, and slaw and really stuffed my face. Felt much better yesterday though and didn't really gain much water surprisingly enough.


Diet is changed to this:

10oz egg whites
1tbsp almond oil
60g oats

4oz chicken breast
1c rice
1/2 tbsp oil

4oZ chicken breast
1c rice
1/2tbsp oil

2oz chicken
3/4c rice

Intra w/ 40g carbs (50 on leg days)

10oz egg whites
3 rice cakes (4 on leg days)

8oz 90/10 or sirloin/flank
1/2c rice (1c leg days)

25g milk protein isolate or casien/iso blend
20g walnuts


I'm probably going to start carb cycling soon if I'm recovering enough, but I'm still losing fat steadily so I'll wait a little bit.

Here's the last two days of training. Yesterday was weak, probably because I weed whacked an acre of dense stuff, bucked up a bunch of oak branches, whacked and then mowed my 2 1/2' tall lawn, and just generally didn't get enough rest. Everything got out of control so I had to sacrifice rest for yard work lol


A1
Shoulder warmup
Face pulls SS w/ DB rotations or iso holds


Plate loaded Press
12-16 RP
80 per side for 8
85 for 8-3-2 (13)

Plate loaded incline press
3/4 reps in the stretched position, 5 second stretch each rep
20 RP
45 per side for 10-4-2 (16)


Plate loaded OHP
15-30 RP
55 per side for 8-4-3 (15) weak

Close-grip smith press
15-30 RP
25 for 15
155 for 8-4-3 (weak) 3 drops to compensate

Neutral grip pulldown
14 RP
150 for 10-6-3 (19)

Rack pulls
2 SS of 5-8
Pyrimid up
315 for 9
365 for 6


B1
Shoulder warmup
Face pulls SS w/*cable rotations

EZ bar curl
20 RP
Pyrimid up to 80 for 6
80 for 8-5-4 (17)

Rope Hammer Curl
1 RP of 20
80 for 12-6-5 plus 1 forced rep* negative (23)

Bicep stretch on loaded press machine

Standing Calf Raise
1 SS of 10-12, explosive to top and 5 second negative
10 plates for 10

Standing*loaded calf stretch - 6 plates*60 seconds*

Single Leg Curl
15-20 RP
30 for 11-8-6 (25)

Loaded hamstring stretch - 45lb 45 seconds

Leg Press
2 SS of 4-8, then WM set of about*20 to complete failure*
Pyrimid up 2 plates at a time
12 plates for 8
14 plates for 6
6 plates for 20 (barely)

Leg extensions
1 RP of 50
80lb for 26-12-9 (47)

Sissy squat stretch - 60 seconds
Looks like mountain dog type training
 
Meant more in the terms of rep schemes.

Meadows does a lot of, "work up to a heavy set of 8"
No just following the way Trudel warms up with progressive weights until he hits his working weight. Everything I've read by him he explains it like that. They're just sub-max warmups to get the blood flowing and prime everything to fire properly.

Guess I didn't explain that part lol
 
Looks like a whole body workout
It's the DC a-b split that he lays out for intermediate lifters. Chest, shoulders, tris, back thickness, back width for A, then biceps, a hammer type curl, calves, hams, quads. Certain things I add an additional exercise to bring them up more, like quads.
 
I had great results with DC. I did make few adjustments though. Put biceps on upper day and rear delts and forearms on lower day.

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Get Shredded!
I had great results with DC. I did make few adjustments though. Put biceps on upper day and rear delts and forearms on lower day.

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I had to do the advanced DC where he added more isolation exercises which he does with his pros.

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Alright, I'm back.

Been back in the gym proper for the last week and a half and I'm back at it full tilt. Tired of being tired and feeling like crap. So time to do this!

Workouts are now an advanced DC split so the volume is up but the intensity is insane. The last exercise I'm pretty much spent, but as I progress I'll be able to put more in to it. This seems to be working better for me with less frequency while going this hard; my elbows and shoulders were taking a beating and not getting enough time to recover. Workouts are M/T/Th/F as follows: back/calves, chest/delts, off, legs, arms/abs, off, off. Cardio is currently at 30 minutes 3x weekly split between post workout and fasted as work and sleep allows. I'm trying to maximize rest as well so that's why I'm balancing the cardio timing according to schedule.

Gear is staying at 250 test E/C and 100 deca until BP is lowered. Having an issue with that because I got too fat and I've added muscle. Currently at 20mg lisinopril daily, so once that's down to 0 I'll start adding in some gear, starting with more test and then eventually I'll add in some tren/mast for a few weeks. Probably done with orals honestly. They kill my heartburn/reflux so I think I'm over them completely.

The most important part. The diet. Here's where we're starting:

Meal 1:
10oz egg whites
1tbsp mac nut oil
2tbsp sugar free creamer
60g oats
1/2c blueberries

Meal 2:
4oz chicken breast
1c white rice
1c bok choy or broccoli
2tbsp homemade BBQ sauce or ketchup

Meal 3:
4oz chicken thigh
1c white rice
1c bok choy or broccoli
2tbsp sauce

Meal 4 - intra:
10g EAAs from TN EAA+
15-20g beet root powder
7g creatine
~9g citrulline
4g taurine
3.5g beta alanine
30g carbs from 50:50 dextrose/maltodextrin
1 pack true lemon peach lemonade

Meal 5 - Post WO:
10oz egg whites
3 rice cakes, chocolate or apple cinnamon (36g carbs)

Meal 6:
8oz lean beef (sirloin, flank, 90/10 ground sirloin, etc)
3/4c white rice

Meal 7:
24g milk protein isolate -or- 1c 2% cottage cheese
2tbsp peanut butter or 1tbsp mac nut oil


That's that. Already seeing visual changes which is nice. Still fat as fuck. Going to remedy that though!

Starting weight is 185 in the morning btw
 
Yesterday's workout - back and calves. I ended up swapping out the normal rack pulls for deads off the floor. Not sure where I got that boneheaded idea from but I was surprised I could pull 315 off the floor for 5 reps after not doing deads from the floor for...10 years? Something like that

SS=Straight Sets
RP=Rest Pause Set
WM=Widow Maker Set


Shoulder Warm-up
Face pulls
Cable rotations


Back warmup
Cable pullovers


Plate Loaded Low Row
1 RP of 12-15
160/side for 7-4-3 (14)


Deadlift
2 SS of 6-8
315 for 5
315 for 5


Pullups
2-3 SS to failure
6
6+1
5


Stretch Rows
2 SS of 12-15 with 3 second stretch after each rep
80 for 12
80 for 12


Cable scapula squeeze/shrug (mostly for shoulder and neck health)
120 for 15
130 for 15


Standing Calf Raise, explosive eccentric and 4 count negative
SS with Banded Tibia Raises
3 sets of 10-15
9 plates for 15
10 plates for 12
10 plates for 11
 

Welcome back.
Time to get back to work
Excellent GC. I was hoping the dust would get knocked off this log soon. Looking forward to following along again.
Thanks guys! Its time to get serious. My injuries are all healed up and I have a wedding to attend next March...so gotta prep for that.

General plan is to recomp for a couple weeks then go into a fairly hard cut to get it over with. Once I reach about 10-11% I'm going to reverse diet and put on as much size as possible.
 
Chest and delts in the books. Had something strange happen with my left pec today...right after getting back to it if course. Warmup was good then my first interval I just got weak as hell. Not sure what it is yet but it's hurting now...oh well. I'll work around it if I have to

Shoulder Warmup
Face pulls
Cable rotations

Pec Deck
2 sets of 15-20 to open up chest

Plate loaded press
1 RP set of 12-16
122/side for 4-3-3*
Not sure what happened here. Strong warming up then crapped out hard on the first interval. Strange feeling in left pec attachment near shoulder, no pain though. Almost a cramping feeling


Machine press
1 RP of 20-25
155 for 10-5-4 (19)
This is weak

High Incline DB press-flye
3 SS of 12-15
Hurts bad - skipping these and moving on to delts

DB Chest Stretch

Did static rack stretch instead, feeling pain at injury site now when stretched

Rear Facing OHP
1 RP of 25-30
40/side for 15-7-4 (26)

Cable Lateral Raise
1 RP of 30
20 for 19-9-6 (34)
6 partials

Rear Delt Machine Flye
3 pyramiding sets up to 8 reps, 3rd set drop 3 drops
80 for 19
110 for 12
125 for 8 drop to 80 for 8, drop to 65 for 7, drop to 50 for 8 then partials to failure

Shoulder stretches
Single arm, easy on the left arm


Cable Crunch
2 sets of 15
120
120
 
So no bruising, I'm happy about that. Definitely hurts, kept waking me up last night when I'd roll over on it or push myself over in my sleep. Hopefully it'll heal quickly and I can press again next week. If not we'll be working around it!
 
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