Post: #126

Easily the best excercise to get a quick and isolated burn on your quads. Leg press is a good one too and you get the added benefit of working glutes and hams a little too

Post: #127

I agree. I think they're best done fairly light, like 150 for 30-40 reps. If you're going heavy on the squats, there is no reason you can't go light on the extensions and focus on a pump.

Post: #128

That's absolutely what I'll be doing Steelex!

Stalin it's funny that you bring up leg press- just with 180 doing volume I get a way better burn and pump than I would doing 10 reps heavy at 270+

Post: #129

Yeah you want to get reps with the leg press. Don't ego lift, just pick a weight that is challenging enough to get your legs really burning with 15 reps

Post: #130

Week 1: 350mg - Pin Dec 12 Pin Dec 15
Week 2: 250mg - Pin Dec 19 Pin Dec 24
Week 3: 250mg - Pin Dec 28 Pin Jan 2
Week 4: 250mg - Pin Jan 5 Pin Jan 9
Week 5: 250mg - Pin Jan 11 Pin Jan 16

I've been doing my regular split days, but Monday my Day A (upper body)

Pretty strong progression, I also did 1 set on each workout like this:

As many reps as I can with heavy weight ex: 65-70% Max

So 10 reps (or as many as I can muster) - 12 breaths - 7 reps (or as many as I can) - 12 breaths - 4 reps (or all out failure)

This is basically the DC workout, but you're going balls to the fucking wall (within reason).

I did this with all my workouts to basically see how my body would react, what weight I'd probably start with as well.

Next step is choose additional workouts to rotate when I fail reaching the reps scheme.


Last night I did legs and did the same rep scheme.

I was working 3 plates on leg pres for 270 - and blew out my quads I felt pretty great great actually.

Did the same with leg extensions and and curls.

Did some triceps and abs as well.

I almost close to finishing my DC workouts - I know I've been fucking lagging bad - I just have alot of shit going on right now, personal and social wise.

I'm still committed to gym of course.

Post: #131

Week 1: 350mg - Pin Dec 12 Pin Dec 15
Week 2: 250mg - Pin Dec 19 Pin Dec 24
Week 3: 250mg - Pin Dec 28 Pin Jan 2
Week 4: 250mg - Pin Jan 5 Pin Jan 9
Week 5: 250mg - Pin Jan 11 Pin Jan 16
Week 6: 250mg - Pin Jan 22 Pin Jan 26 (Tonight)
**Introduced 40mg (2-20MG pills) of Anavar daily starting this week)

Saw some better progression with volume with squats

Did 6 Reps 10 Sets for 225 for volume.

Did 6 reps 3 sets for 170 flat chest press 4 the set set a new PR, 90lb bumbells on flat chest press. (So 180lbs bench press)

I've been switching workouts out with Hammer Strength Machines (lat pulls downs/rows).

I upped my T-Bar rows to 2 plates and a 35 for 125lb did 6 reps for 4 sets.

CARDIO: I've also added some light cardio a few days a week.

Treadmill at incline level 10 at 3 speed for about 15 minutes 2-3 days a week.

Definitely works out calves and also helps alleviate sore legs from leg day as well.


Focus:

With the help of LINUX I was able to polish my DC Training Workout Regimen.

The end goal is to lean out an shed some fat off - then later, start another cycle for mass down the road.

First I'll post my protein intake, the DC training, then additional info.

Post: #132

Protein Intake:

LINUX Suggested for ever pound I weight, to eat 1.5 in protein.

So 170 x 1.5= 255 protein

My meals basically break down like this:

7 cups of egg whites (throughout the day)

*Daily Routine*
3 cups whites 9 am + 2 scoops Rich Piana Real Food (Carbs)
1/2 Large Chicken Breast w/bacon brussel sprouts at 12pm
1/2 Large Chicken Breast with bacon brussel sprouts at 3 pm
2 cups whites 4pm am + 2 scoops Rich Piana Real Food (Carbs)
3 cups whites post gym (around 7pm ish)
3 beef pattie lettuce wrap from In and Out (around 9pm)

*Overall*:
7 cup egg whites = 182 protein
1 large chicken breast= 60 protein
3xpattie lettuce wrapped= 27 protien

For a total of about 269 grams of protein - I went a bit over the the estimated protein suggestion because I might miss a few grams of protein here and there.

I purchase the liquid egg whites in 4 gallon packs that are frozen, they're easy to keep around, easy to drink, and aren't heave on the stomach.

Luckily I don't pay shipping because I found out they a local supplier.

It's literally the best thing ever - however - the gas I produce from it can become a bio weapon

One more thing: No Carbs after 6PM and maintain same protein intake on off days, but don't have too much carbs on off days.


Any suggestions or advice is welcome !

Post: #133

A Load of DOGGCRAP

This is basically a break down of the Dog Crap (DC) Training regimen that LINUX suggested for me:

Read more here: http://www.simplyshredded.com/a-load-of-...lding.html

The goal is pick 3 of your favorite workouts for each muscle group.

You workout 3 days a week M W F and rotate days and workouts.

Ex:

Monday A Wednesday B Friday A
Monday B Wednesday A Friday B

Rotating the 3 workouts you chose for each body part.

In my case I'll be doing a few warm up sets before I go all out.

Going all out rep scheme is 1 set with rest pauses.

For example Bench Press:

Go all out hopefully hitting 12 reps
Take 12-15 deep breaths
Hit 4-6 reps
Take 12-15 deep breaths
Hit 2-3 reps or as many as I can

So overall about 21 reps done 2 rest pauses (rep range will vary depending on exercise and body part.

I already log my workouts, but here's the kicker:

Say you hit 21 reps on a workout, you need to match or beat that rep record, if you fuck up by say 1 or 2 (an off day), you get one more chance to beat it, if you don't, you need to swap that workout for something new that isn't on your list.

This encourages you to push it on workouts you like and keeps you accountable.

Obviously up the weight if you're matching or beating the rep records.

WORKOUT A:

Chest:
Flat Dumbbell Press
Hammer Strength Press
Flat Chest Flys or Pec Deck Machine

Shoulders:
Smith Press To Front
Hammer strength press
Lateral Raises

Tricep:
Close Grip Bench In Smith
Skull Crushers
Reverse Grip Bench In Smith

Back Width:
Rack Chins To Front
Hammer Strength Pulldown Machine
Pull Downs To Front

Back Thickness:
T Bar Rows
Dumbbell Rows or Crock Rows
Hammer Strength Seated Rows


WORKOUT B:
Biceps (higher rep range)
Barbell Curls
Alternate Dumbbell Curls
Hammer Strength Machine Curls

Forearms:
Hammer Curls (Alternated)
Pinwheel Curls (Alternated)
Reverse Forearm Curls (or better alternative?)

Calves:
Standing Calf Raises
Seated Calf Raises
Calves On Leg Press (Focusing on negatives not positives)

Hamstrings:
Lying Leg Curls
Roman Deadlifts or Straight Leg Deads
Seated Leg Curls (or possible alternate ham workout?)

Quads:
Leg Press
Hack Squat
Squats (possibly a tad lighter?)

Overall the workouts looks solid and I like alot of them.


Cardio:

LINUX suggested not to do HIIT cardio but to go for walk or on a treadmill for 45 minutes first thing in the mornings everyday if possible.

Other than that, I'm halfway through my Test cycle, I've got Anavar to help lean out and my protein intake dialed in.


Equipment Needed:
I need a squat/dead lift belt, the medium sized ones.

I've got wrist wraps and bar wraps already.

I need new running/active shoes to walk in.

Elbow and Knee sleeves I'll get later down the road.

Post: #134

DC Training works great if you have enough intensity to really go to failure.

Post: #135

Here's my first workout with some notes:

DC 1A: Monday

Bench Press Dumbbell
Warmup:
100lbx12
120lbx10
130lbx20

All out rest pause set:
140x20

Felt some great pump with this !

Smith Machine Shoulder Press:
Warmup:
50lbx12
70lbx10
90lbx8

All out rest pause set:
100lbx21

I'll be honest my right shoulder was moderately sore from that press, I've had issues in the past, I need to focus more on form or look for another workout.


Smith Closed Grip Bench Press
Warmup:
50lbx12
70lbx10
90lbx8

All out rest pause set:
100lbx21

Honestly I should've focused on my form I made a few key mistakes regarding positioning of the bench and where my hands should be a bit narrower than the width of my torso.

My shoulders didn't have much issue, so I'll keep this workout.


Wide Grip Rack Chins (NOTE: 170lb is my body-weight + plates)
Warmup:
170lb body-weight x 12
170lb body-weight + 25lb x 10
170lb body weight + 35lb x 8

All out rest pause set:
170lb body-weight + 45lb x 19

This took a toll on my body, it's hard to cheat with pulling up by your arms i got 18 or 19 but I'd pull up and go down slowly and let my lat's stretched - this will be more of a form vs reps workout for me.


Standing Seat T-Bar Rows:
Warmup:
45lbx12
70lbx10
80lbx8

All out rest pause set:
90lbx21

This was another great workout to really stretch your back down and pull back on.

I didn't do the deep stretches and I need to make photos of how to do them for reference next time.

Post: #136

DC 1B: Wednesday 1/31

Seated Bicep Curl Dumbbell
Warmup:
17.5lbx12
20lbx10
25lbx8

All out rest pause set:
27.5 x 22 (higher reps on biceps so 30 is goal)

Seated bicep with a bit of incline felt weird and I don't think I was getting full range of motion - I might do standing curls or seated straight back curls.

Hammer Curl:
Warmup:
17.5lbx12
20lbx10
22.5lbx10

All out rest pause set:
25lbx24 (higher reps on biceps so 30 is goal)

I didn't do singles, so I was bringing both arms up, not sure if I should alternate hammers, I think I'll stick not alternating as to not throw off the rep scheme.


Standing Calf Raises (Machine)
Warmup:
90lbx12
165lbx10
180lbx8

All out rest pause set:
200lbx19

I think I fucked up on this, should be a straight set, and with "lowering portion last 3-5 seconds, you hold the bottom stretched position for 10-20 seconds, then explosively perform the concentric/raising portion"

I didn't do this and there's no way I can do this with 200lb, I'm going to start at 90lb's and see what reps that gives me.


Lying Leg Curl
Warmup:
50lbx12
65lbx10
75lbx8

All out rest pause set:
85lb x 20

Really focus on keeping my crotch on the seat and focusing contracting the hams, I do need to find the right place to situate my legs and to get a full contraction. I'll be checking out youtube vids


Squat
Warmup:
135lbx12
185lbx10
205lbx8

Heavy Set:
225lbx6
225lbx6
225lbx6

Widowmaker Set:
180lbx12

I realize now that I fucked up royally on my quads, I shouldn't of done THAT MANY sets, and should of not switched to to a hack squat.

ALSO MY BACK GOT SUPER TIGHT ALSO NEED A BELT ASAP.

What I should've done was 2 warm ups (not on the heavy end) - then a heavy set for 10-12 reps.

THEN the widowmaker set.

LINUX helped me realize that I shouldn't worry about my warmups and focus on how I "feel" and if I'm "ready" to hit the DC final set in the workout.


Slowly but surely I'll get into a rythm and clean up my workouts and get better and tracking it.

Post: #137

Week 1: 350mg - Pin Dec 12 Pin Dec 15
Week 2: 250mg - Pin Dec 19 Pin Dec 24
Week 3: 250mg - Pin Dec 28 Pin Jan 2
Week 4: 250mg - Pin Jan 5 Pin Jan 9
Week 5: 250mg - Pin Jan 11 Pin Jan 16
Week 6: 250mg - Pin Jan 22 Pin Jan 26
Week 7: 250mg - Pin Jan 30 Pin Feb 2nd
**Introduced 40mg (2-20MG pills) of Anavar daily starting week of Jan 22

Post: #138

DC 2A: Friday 2/2

Hammer Strength Ches Press
Warmup:
70lbx12
90lbx90
110lbx6

All out rest pause set:
140lbx18

Felt like a solid workout.

Hammer Strength Shoulder Press
Warmup:
70lbx12
90lbx10
110lbx6

All out rest pause set:
140lbx12

Shoulder felt a bit week but I managed, even banging out reps one at a time, nowhere near 20.


Skullcrushers
Warmup:
45lbx12
55lbx9
60lbx6

All out rest pause set:
60lbx12

Skullcrushers were a struggle I probably did too many warmups which is why I struggled on the rest pause set


Hammer Strength Lat Pulldown
Warmup:
140lbx12
160lbx10
180lbx6

All out rest pause set:
200lbx14

I definitly did too much weight, I half assed maybe 4 of 14 I did, I definitely need to lower the weight, maybe to 160, I'll have to play around.

[b]Bent Over Dumbbell Row (on seat)
Warmup:
45lbx12
55lbx10
60lbx8

This wasn't fun on my lower back, I don't think I'll last with this workout, even with wraps, I might switch to crok rows or a cable machine.


Like I mentioned before, I'm still figuring this out, and still getting guidance.[/b]

Post: #139

DC 2B: Monday

I've decided to stop logging warm ups, I've also noticed with some workouts I don't need warmups, like bi's, tri's, shoulders etc.

Some workouts I do, like lats, legs, and chest.

Seated Preacher Curl EZ Bar

45lbx30

Upping to 55 next workout.



Pinwheel Dumbbell Curls

20lbx30

Moving to 25lb dumbells next time, I like this bicept workout, forgot about it.



Seated Calf Raise

45lb plate x 21


I raised my calves and pause a few seconds, then at the bottom let them stretched a few seconds - all my effort was focusing on the calve, not leaning back, not holding onto handles.

I can tell you right now, my calves are STILL sore from these, and this was what I thought was nothing weight.

I might up it by 5 or 10lb's next workout.



Stiff Legged Dead Lift

135lbx22

I focused on form and isolating my hamstrings, my hams are pretty sore still since I have done anything deads wise in months.

I need a belt asap for these because there is some stress on my body - I might try romanians (knees slightly bent) next time.

I will add 10lb plates next workout for a total of 155.



Leg Press

180lb (2 plates each side) x 23

I definitely powered through these, I only warmed up once, and I felt pretty powerful with these, it was hard to walk after.

I'll up this at least with 10lb plates or maybe even 20lb, we'll see.



Overall:

Besides needing a lifting belt I feel good, I've also gotten comments that I look bigger, strong, and look good.

I'm enjoying this and I'm trusting the process.


Cardio:

On my Tuesday & Thursday off mornings I'm doing 45 minutes of fasted light cardio, I'm also making it a point to do cardio Saturday mornings also.

3-4 incline level and 3-3.5 speed

I get sweaty and feel good throughout the day.

Post: #140

Week 1: 350mg - Pin Dec 12 Pin Dec 15
Week 2: 250mg - Pin Dec 19 Pin Dec 24
Week 3: 250mg - Pin Dec 28 Pin Jan 2
Week 4: 250mg - Pin Jan 5 Pin Jan 9
Week 5: 250mg - Pin Jan 11 Pin Jan 16
Week 6: 250mg - Pin Jan 22 Pin Jan 26
Week 7: 250mg - Pin Jan 30 Pin Feb 2nd
Week 8: 500mg- Pin Feb 9 (Couldn't Pin twice this week so I doubled up)
**Introduced 40mg (2-20MG pills) of Anavar daily starting week of Jan 22

Post: #141

DC 3A: Wednesday

Pec Dumbbell Fly's (Slight Incline)

30lbx21

Upping to 35 next workout - focused on form and squeezing my pecs.



Lateral Shoulder Dumbbell Raises

25lbx22

Moving to 27.5lb dumbells next time, this one of my favorite workouts.



Reverse Bench Smith Grip

90lbx12

This was a shitty one, my shoulders felt completely unfortable. I might drop this all together, this workout felt like a waste, I even watch videos to try and match form, no dice.



Lat Pulldown

115lbx22

Solid workout, kept the stretch at the top of movement, will up the weight to 120 or 125 or whatever is available.



Hammer Strength Seated Rows

180lb (2 plates each side) x 21

Another favorite workout, I focused more on the row when the plates are near me, making sure to "pull" as much as I can, without my arms.

Post: #142

For the dumbbell flies, I use Ah-nuld's style of keeping the arms in a fixed position, "flexing" the pecs in reps that don't bring the weights near each other toward the top, as opposed to having them touch.

Post: #143

If your gym has a cable machine or a pec flye machine then you may want to use that instead of dumbell flyes as it gives more resistance. DB flyes give you the most resistance at the stretched part of the movement, while giving you zero resistance in the contracted portion of the movement. Cable/machine flyes give you constant tension throughout the entire range of motion included in the contracted state. Time under tension = bueno.

Post: #144

DC 3B (last Friday)

Hammer Strength Machine Curles

80lbx25

Upping the weight next time.



Reverse Curl EZ Bar

35lbx19

These were a bit tough, I haven't done a forearm workout like this in awhile. I kept making sure my elbows were tight to my waist.



Calf Pres 45 Machine

90lbx21

Focused on the stretch at the bottom and the push at the top, I noticed the lower weight and focus on from on my calves have definitey made a difference and also make my calves sore.

Upping the weight 10lbs next time.



Standing Hack Squat (with shoulder support)

180lbx20

I did about two warm up sets and went into the Widow maker set, I pumped all 20 out, but it was a bit rough towards the end, had to bang them out 1 by 1.

I'll up the weight to 200 or maybe just 190 next time.



I fucked up - I forgot my hamstring workout - SEATED LEG CURLS - I was going to try and make it up this last weekend.

I was in such a rush to get home (a friend had a family medical emergency and wanted to be there for him).

Post: #145

DC 1A: Monday

Bench Press Dumbbell

150lbx20

Went up 10lbs from last week.

Almost got to 21, I'll be gunning to beat this next week.



Smith Machine Shoulder Press:

100lbx17

Went up 10lb's from last week.

Got stuck at 17, I have a feeling I'll be here for awhile, I gotta get to 18 next time.

I didn't warm up that much this time and my shoulder felt fine.



Smith Closed Grip Bench Press

110lbx21

Went by smooth, struggled towards the end but I got my form down right on these and adjusted the seat. Right before I started I watched a few videos on form.



Wide Grip Rack Chins (NOTE: 170lb is my body-weight + plates)

170lb body-weight + 45lb x 21

I didn't warm up as much last time, I beat my 19 reps last time, I'll up the weight 5-10 lbs net time.



Standing Seat T-Bar Rows:

110lbx20

I went up 10lbs from last time, gotta hit 21 to get to the next weight.

Post: #146

It looks really good Kaotic. 170+45x21 is really impressive for rack chins.

Post: #147

(02-05-2018 07:41 PM)kaotic Wrote:  [b][u]I realize now that I fucked up royally on my quads, I shouldn't of done THAT MANY sets, and should of not switched to to a hack squat.

Stretch them post-workout, and roll out on a roller. The more studded the better, it will loosen up the knots.

At least, that's what works for me.

Post: #148

(02-15-2018 01:56 AM)LINUX Wrote:  It looks really good Kaotic. 170+45x21 is really impressive for rack chins.

Thanks bro, just restating, im pulling up my body weight which is 170 and adding a 45 plate.

The reason I think I'm doing good on these is because I introduced this workout months ago.

I always let myself go deep to the bottom of the stretch before pulling up to my chin.

I'll admit even with wrist grips around the bar, the last few were a struggle and I kept trying to pull without my biceps.

(02-16-2018 02:10 PM)ksbms Wrote:  

(02-05-2018 07:41 PM)kaotic Wrote:  [b][u]I realize now that I fucked up royally on my quads, I shouldn't of done THAT MANY sets, and should of not switched to to a hack squat.

Stretch them post-workout, and roll out on a roller. The more studded the better, it will loosen up the knots.

At least, that's what works for me.

Well what I meant by fucking up royally was that I messed up the rep scheme and did too many heavy before my widow maker final set.

I have a roller and lacrosse ball at home and they do wonders ! I do need the studs one.

Post: #149

DC 1B: Wednesday 2/14

Seated Bicep Curl Dumbbell

27.5 x 26

I changed the seat with a slight incline and really focused on form, I've done enough to move up to 30lb HOWEVER I might push to 30 next time


Hammer Curl:


25lbx26

Stuck to moving both arms up at the same time with the 1 foot forward stance, I'll push to 30 next time or go up, we'll see


Standing Calf Raises (Machine)

200lbx21

Had good form, focused on the stretch at the bottom and the push at the top, I can go up 5-10lbs next time


Lying Leg Curl

85lb x 21

Same weight but hit 21, will go to 90lb next time.


Squat

Did a 10 rep warm up set of 135lb.

Widowmaker Set:
185lb x 20

I had good form for the majority of the reps, reps 16-20 were an angry grunt set, I should've slowed down instead of pushing faster, or even rack it, then unrack, squat, then rack.

Still haven't found a belt.

Post: #150

Week 1: 350mg - Pin Dec 12 Pin Dec 15
Week 2: 250mg - Pin Dec 19 Pin Dec 24
Week 3: 250mg - Pin Dec 28 Pin Jan 2
Week 4: 250mg - Pin Jan 5 Pin Jan 9
Week 5: 250mg - Pin Jan 11 Pin Jan 16
Week 6: 250mg - Pin Jan 22 Pin Jan 26
Week 7: 250mg - Pin Jan 30 Pin Feb 2nd
Week 8: 500mg- Pin Feb 9 (Couldn't Pin twice this week so I doubled up)
Week 9: 250mg- Pin Feb 11 Pin Feb 14th

**Introduced 40mg (2-20MG pills) of Anavar daily starting week of Jan 22