Jrock’s DC training log

[jrock645]

Just back from my honeymoon, time for a new log. Also switching to DC training, never tried it before.

Note: I am in pct for the first 6 weeks of the log, with nolva, Clomid, sustain alpha, IL invictus and mtest, plus an AI.


Goals:


Unlike most here, I’m not trying to look like a bodybuilder. Looking more for the underwear model look, maybe with slightly better muscularity.


Here is a starting pic, taken within the past couple of days:
https://i.postimg.cc/34QFFMr7/19-A1-C402-4-BEE-4201-B62-E-A49-C5084-D0-BB.jpg (https://postimg.cc/34QFFMr7)


Training:


DC workouts on m/w/f with 20 minutes of some form of cardio- some elliptical or maybe a few sets of the Bear. One additional day per week, probably sundays, I’ll do a bit of cardio and core work- most likely a little swimming and just a couple sets of ab work, nothing drastic.


Note: I have two blown discs that preclude me from doing certain things: squats, deadlifts, unsupported rowing movements, etc. Limits me a bit, but I try to train around it the best I can.


Nutrition:


I’ve been following the format of the vertical diet of late. I like how I feel on it and it seems to be working pretty well. Carbs tend to make me fat, so I’m careful with my carb intake and besides the fruits and veggies, my primary carb source is a couple servings of sweet potato each day. I’ll add rice if necessary- i.e. if I’m losing weight- but the goal is to maintain weight and just steadily recomp. On the other hand, if I start gaining weight or getting soft I’ll remove sweet potatoes on non training days. Maintenance level is right about 2500 calories, so that’s what I’ll be aiming for. Currently 6’2, 205-208lbs, bf 15% or a little less maybe.


I won’t post my eating every single day since it’s tedious and very redundant. I eat very consistently at least 5 days a week, but do stray a bit from the meal plan on my days off from work. Usual daily mealplan is:


Am smoothie: .5c carrots, 1c spinach, 1/2 banana, 1 scoop whey
1 cup fat free Greek yogurt
2 scoops whey either pwo or as afternoon snack


Lunch: 10-12oz chicken breast, 1c veggies, 1c sweet potato, 16oz milk


Afternoon: 1 orange


Dinner: 12oz lean beef, 1c sweet potato, 1c veggies


Pm snack: 1c egg whites, 1oz almonds


Totals: 2440 cals, 304p 60f 168c


Notes: twice a week I eat 12oz salmon instead of the chicken or beef. I also eat calves liver once a week, and some whole eggs on my off days. That should cover micronutrient intake.


Supplements:


Fish oil
Occasional GDA if I’m gonna eat a large carb meal on an off day
XFactor
EvoMuse BMP(once it gets here in a day or two)
IronLegion Invictus
Bcaa’s and creatine
Athletic Greens


Fire away with any questions or feedback. It’ll probably take me a few workouts to get into a rhythm with the DC format. I’m coming from Mentzer/Darden style HIT training.

[jrock645]

I got into the gym Friday for workout A, did a little bit of swimming and core work yesterday, and did workout B for the first time today. Started off a bit conservative on weight just to gauge how I feel after being away for a couple weeks.

[GymPrincess]

Just back from my honeymoon, time for a new log. Also switching to DC training, never tried it before.

Note: I am in pct for the first 6 weeks of the log, with nolva, Clomid, sustain alpha, IL invictus and mtest, plus an AI.


Goals:


Unlike most here, I’m not trying to look like a bodybuilder. Looking more for the underwear model look, maybe with slightly better muscularity.


Here is a starting pic, taken within the past couple of days:
https://i.postimg.cc/34QFFMr7/19-A1-C402-4-BEE-4201-B62-E-A49-C5084-D0-BB.jpg (https://postimg.cc/34QFFMr7)


Training:


DC workouts on m/w/f with 20 minutes of some form of cardio- some elliptical or maybe a few sets of the Bear. One additional day per week, probably sundays, I’ll do a bit of cardio and core work- most likely a little swimming and just a couple sets of ab work, nothing drastic.


Note: I have two blown discs that preclude me from doing certain things: squats, deadlifts, unsupported rowing movements, etc. Limits me a bit, but I try to train around it the best I can.


Nutrition:


I’ve been following the format of the vertical diet of late. I like how I feel on it and it seems to be working pretty well. Carbs tend to make me fat, so I’m careful with my carb intake and besides the fruits and veggies, my primary carb source is a couple servings of sweet potato each day. I’ll add rice if necessary- i.e. if I’m losing weight- but the goal is to maintain weight and just steadily recomp. On the other hand, if I start gaining weight or getting soft I’ll remove sweet potatoes on non training days. Maintenance level is right about 2500 calories, so that’s what I’ll be aiming for. Currently 6’2, 205-208lbs, bf 15% or a little less maybe.


I won’t post my eating every single day since it’s tedious and very redundant. I eat very consistently at least 5 days a week, but do stray a bit from the meal plan on my days off from work. Usual daily mealplan is:


Am smoothie: .5c carrots, 1c spinach, 1/2 banana, 1 scoop whey
1 cup fat free Greek yogurt
2 scoops whey either pwo or as afternoon snack


Lunch: 10-12oz chicken breast, 1c veggies, 1c sweet potato, 16oz milk


Afternoon: 1 orange


Dinner: 12oz lean beef, 1c sweet potato, 1c veggies


Pm snack: 1c egg whites, 1oz almonds


Totals: 2440 cals, 304p 60f 168c


Notes: twice a week I eat 12oz salmon instead of the chicken or beef. I also eat calves liver once a week, and some whole eggs on my off days. That should cover micronutrient intake.


Supplements:


Fish oil
Occasional GDA if I’m gonna eat a large carb meal on an off day
XFactor
EvoMuse BMP(once it gets here in a day or two)
IronLegion Invictus
Bcaa’s and creatine
Athletic Greens


Fire away with any questions or feedback. It’ll probably take me a few workouts to get into a rhythm with the DC format. I’m coming from Mentzer/Darden style HIT training.Interesting. I will follow for sure. I am currently on 325c 60f 200p and holding weight steady. I am excited to see where this goes!

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[jrock645]

Interesting. I will follow for sure. I am currently on 325c 60f 200p and holding weight steady. I am excited to see where this goes!

Sent from my SM-G955U using Tapatalk

Glad to have you!

[maxmuscle1]

Following

Max

[jrock645]

Workout A today:


DB bench x10, +3, +3
DB overhead press x7, +4, +2
Assisted dip(-15lbs) x6, +3, +2
Lat pull x10, +4, +3
Cable row x10, +4, +4


Hanging knee raise x40
70sec plank
3 sets of the Bear
13 minutes sauna


Nice workout today, felt like I got after it. Probably the most I’ve sweat in a workout in months. Was soaking through my shirt after the very first exercise. Could’ve gone a tad heavier on a couple things, but was doing variations of exercises I haven’t done in a while. Wasn’t too far off. Tweaked something in my back a few days ago so stopped at 3 sets on the Bear. Usually do 5 but didn’t want to push it.

[jrock645]

Workout B today:


10 minute elliptical warmup and stretching hing


DB curl x8, +3, +2
Hammer curl x8, +3, +2
Seated calf raise x5, +2, +2
Stiff leg deadlift x8
VSquat x4, x5- notes below
Myo crunch x25
40 hanging knee raises


Most of the workout was good until I got to legs. That little tweak in my back is still there and it really bothered me today. Dunno if the stiff leg deadlifts contributed or not, but probably didn’t help. Besides leg curls, any other suggestions on hamstring exercises appreciated so I can avoid any deadlift variation. It was uncomfortable even getting under the shoulder pads on the vsquat and I couldn’t get very deep into them at all. Took a few pounds off for the longer set but it was still a little painful so I just stopped.


Grand scheme, I’m not too worried about my back. My hip is out of alignment, it happens now and again. A trip to my regular chiropractor and some rest and ice and this will work itself out.

[GymPrincess]

Maybe a high leg variation on leg press?

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[jrock645]

Maybe a high leg variation on leg press?

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Only issue i can see there is i have to put my feet pretty high on the platform for leg press anyway just because im tall. Not sure i can really go much higher.

[GymPrincess]

Only issue i can see there is i have to put my feet pretty high on the platform for leg press anyway just because im tall. Not sure i can really go much higher.For hams I usually only have half of my foot on the press. You could also do wider lunges to focus a little more on hams.

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[spadeLifter]

don't have too many off days and more protein

[jrock645]

don't have too many off days and more protein

300g at 208lbs isnt enough protein? Huh? And what do you mean by too many off days?

[chadmack282]

Do u plan to use Ped's during log?

[chadmack282]

300g at 208lbs isnt enough protein? Huh? And what do you mean by too many off days?

Seems like Plenty of protein to me especially for not being on cycle.

[GymPrincess]

300g at 208lbs isnt enough protein? Huh? And what do you mean by too many off days?Definitely enough protein. You actually only need 1g per lb of lean body mass to be where you need for muscle building benefits . Most eat more protein because it helps you feel more full and the other benefits.

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[jrock645]

Do u plan to use Ped's during log?

Im off until end of the year. Just came off. Planning on next cycle to start in January, pending bloodwork. Planning on sus, eq, DHB, havoc and trenadrol to kickstart and injectable superdrol to finish.

[jrock645]

Got in for core work and cardio today.


25 minutes elliptical
2x 20 torso twist machine
2x 20 machine crunch
75 second plank
23 minutes swimming- mix of fins, paddles, kickboard and leg buoy and unassisted freestyle


Nice little workout, nothing nuts- don’t intend for it to be. Good to get some blood pumping.

[jrock645]

Workout A today:


10 minute elliptical warmup


Iso chest press x7, +4, +2
Shoulder press machine x8, +5, +3
Reverse grip BB bench press x9, +5, +4
Lat pullover machine x9, +4, +2
Iso row machine x8, +5, +3


Hanging knee raise x40
Myo crunch x15
20 minutes elliptical


Could’ve gone just a touch heavier on some of these but overall it was about right. I’ve made it through the rotation on all workout A exercises, so now will be able to add weight since I know where I’m at.


Chowing down on some steak and eggs before heading to the chiropractor to get my back straightened out.

[jrock645]

Workout B this morning

10 minute elliptical warmup

Cable curl x7, +4, +2
DB wrist curl x10, +4, +2
Calf raise x7, +3, +2
High foot placement leg press x11
Smith machine lunges x8, x20

Hanging knee raise x40
Myo crunch x15
20 minutes LISS elliptical

Nothing particular of note. Picked the right weights today, everything felt about right and landed in the right ranges.

[jrock645]

Food intake has been very consistent, sticking to the meal plan. Hunger is creeping up a tad, I find myself looking for a small snack here and there. Usually something like a small cup of soup and a small piece of bread, things laying around at work. Just ate a couple small sweet tomatoes with balsamic, olive oil and a small piece of burrata.


Noticed my weight is sliding back just a bit. Hovering right at 204 to 205 instead of 205-208 two weeks ago. Gonna add meals of eggs with the “just crack an egg” fixings a couple times a week. Trying to not gain very quickly and put on fat, certainly not trying to undereat and lose weight, which would make progress difficult too. Will approach it cautiously.

[jrock645]

Workout A today: overslept yesterday so got in today instead.

Smith Incline x7, +2, +2
Smith Overhead x9 +3, +3
Smith close grip bench x8 +4, +3
Assisted pull-up x5, +2.5, +1
Machine row x8 +4, +3

Hanging knee raise x40
Myo crunch x12
20 minutes LISS on elliptical

Progressed on all lifts since the last time, though minimally on incline, just got 2 extra reps in the rest pause phase. Progress is progress, though.

[jrock645]

Decided to pick up some IGF-1 and mk677. Waiting on some bitcoin to clear, so the IGF-1 will take a bit. MK677 I’ll have fairly soon once I order in a couple days.

[jrock645]

Cardio and core work today.

25 minute elliptical followed by stretching

3x15 back extension
3x20 torso twist machine
3x12 machine crunch
35 seconds hollow hold
10 cat vomit
70 second plank
30 hanging knee raises
5 sets of the bear
25 minutes elliptical
15 minutes sauna

Had been looking forward to swimming, but I’d gotten the impression they were about to set up for one of those stupid fitness classes. I didn’t want to have my workout cut short so I did some other stuff instead. There was no class, so I dunno what they were doing. I’ll try to get in the pool tomorrow. Had a good workout anyway.

[jrock645]

Workout B today.


10 minute elliptical warmup


BB curl x8, +4, +2
Reverse curl x5, +3, +2
Smith calf raise x11
Leg curl x10, +4 +3
VSquat x8, x23


Myo crunch x20
60 second plank
10x cat vomit


25 minutes elliptical


Had planned to swim today but the pool was full of old ladies for social hour. No class scheduled but that didn’t stop them...


Otherwise decent workout. Should’ve gone heavier on the VSquat and leg curls.

[jrock645]

Workout A today.


12 minute elliptical warmup


DB bench press x7.5 +3, +2
DB OH press x7 +3, +2
Assisted dip(-15lbs) x9 +4, +3
Lat pull x8 +4, +3
Cable row x8 +5, +4


40 hanging knee raises
40 second hollow hold
Cat vomit x10
Myo crunch x12
32 minutes swimming


Almost got 8 reps on the bench but couldn’t quite lock out, though I did go up in weight from last time so it’s still progress. Progressed on all other lifts. Will drop assist on he dips next time as I’m basically there.


Got a swimming snorkel the other day, was my first time using it. Liked it, was able to swim more and longer, not fighting to catch my breath.

[jrock645]

Really felt yesterday’s workout today, especially in the rhomboid area. My mk677 came today, so Dodd that at 25mg a little while before bed. Never bought from this company before but heard their mk is the shiz.

[jrock645]

Workout B today.

DB curl x6, +3, +2
Hammer curl x6, +3, +3
Seated calf raise x6, +3, +2
stiff leg deadlift x10
Leg press* x8, x20

myo crunch x20
10x cat vomit
20 minutes LISS elliptical

*Switched to vertical leg press because I’d maxed out on the pin stack machine. Lifted substantially more weight, though every machine feels different so it’s not quite apples to apples.

Progressed on all lifts. Added weight on both curls. Got two more reps than last time with the calf raises. He rep cadence and stretch on those is absolutely brutal.

[jrock645]

Cardio day.


20 minutes elliptical
2x15 back extension
2x20 torso twist
Machine crunches x12, x25
Hip adductor 2x15
Hip abductor 2x15
20 minutes elliptical
12 minutes sauna




Was a little short on time as I need to get to work, so no swimming today. Will shoot to swim tomorrow.


Added mk677 a couple days ago. Appear to be holding some water already- weight up a couple pounds and looking a tad softer.

[jrock645]

Workout A today.


Iso lateral chest press x6, +3, +2
Machine shoulder press x8, +4, +3
Smith reverse grip bench x6, +3, +2
Lat pullover x8, +4, +3
Iso lateral row x9, +5, +3


Hanging knee raise x40
40 sec hollow hold
75 sec plank
25 minutes elliptical
17 minutes sauna


Pool was full, so opted for elliptical instead of waiting to swim. Weight was up on all exercises. Will need to go up again on the row and shoulder press. I was surprised I didn’t get more than 9 on the initial effort with the rows, felt way light to start off with.

[jrock645]

Workout B today.


10 minute elliptical warmup


Cable curl x6 +3 +2
Wrist curl x8 +3 +3
Calf raises in leg press machine x9 +3 +3
High foot leg press x12
Smith machine lunges x6, x20


Myo crunch x15
60 second plank
20 minutes elliptical
10 minutes sauna


Solid workout today. Added weight aggressively on the smith lunches- 30lbs on the first set and 10(vs last workout) for the widow maker. Those hurt at rep 8, but pushed through and got 20.


Raising my calories a tad as of yesterday. Cut back my meat portion from 12 to 9oz, adding a second glass of milk, adding 4 eggs per day and swapping one serving of sweet potato with a serving of rice. Brings calories to about 2900(and change), 325p, 90f, 200c. Weight had been holding steady at 25-2600 and I’d been finding myself hungry between meals a lot. And I figure if I keep adding weight, I’ll need the extra cals.

[jrock645]

Workout A today:

Smith incline x7, +3 +2
Smith overhead x8 +4 +3
Smith close grip bench x6 +3 +3
Assisted pull-up x6 +3 +3
Machine row x6 +4 +3

Hanging knee raise x40
Weighted myo crunch x25
60 sec plank

Continue to progress on exercises, though was at the same weight on incline and assisted pull-ups. Got two extra total reps each on those. Those two movements have always been a struggle for me. Added 20lbs to close grip bench since last time, 10 on overhead press and 10 on the row.

[jrock645]

Cardio day today.


25 minutes elliptical
3x20 torso twist machine
20,20,15 ab crunch machine
12,10,8 back extension
5 sets of the bear
35 minutes elliptical


Conditioning work is getting easier. Today seemed effortless.

[thebear]

Maybe I missed it, after pct, when and what is your new cycle?


I am a part time Proctologist and full time Gynecologist [emoji199]

[jrock645]

Maybe I missed it, after pct, when and what is your new cycle?


I am a part time Proctologist and full time Gynecologist [emoji199]

Im about 4 weeks into pct from test, NPP, var and msten. Two more weeks of pct and just running IGF1, mk677 and hex through the end of the year. New cycle starts in January. Will be test, DHB, epistane kicker, inj superdrol finish.

[jrock645]

Workout B today.


10 minute elliptical warmup


Bb curl x7 +4, +3
Reverse curl x7 +4 +3
Smith calf raise x11
Leg curl x8 +4 +3
Leg press x8, x20


Myo crunch x20
Hanging knee raise x30
Cat vomit x10


Was supposed to be v squats today instead of leg press but a dude was on there and I’ve literally seen him camp on that machine for like an hour. So I switched to leg press. He actually GI ished quick today, so I could’ve waited oh well, no big deal will do v squats Friday.


Added 20lbs on calf raise, 40lbs on heavy set of leg press and 50 on widowmaker set vs last time. Weight and/or reps up on arm movements today as well.

[jrock645]

Workout A today


12 minute elliptical warmup


DB bench x6 +1
DB overhead press x7 +3
Dips x6 +3 +2
Lat pull x7 +3 +3
Seated cable row x6 +3 +2


Hanging knee raise x40
Myo crunch x20
60 second plank
25 minutes elliptical


Sorta hit the wall on the Db presses today. Was a struggle getting into position with them and could go for the last rest pause segment. Also, decided to switch to seated cable rows instead of doing them standing- was nearing maxing out the stack on the cable machine to do them standing so I didn’t think there was much reason to delay the inevitable.

[jrock645]

Cardio day today.


20 minutes elliptical
3 sets back extension
3 sets machine crunch
2 sets torso twist
10x cat vomit
25 minutes elliptical
15 minutes sauna


Woke up to piss at 4am and couldn’t get back to sleep. After laying there for two hours decided to get up and get into the gym. Gotta work Sunday, won’t be able to do my usual cardio so I got it in today. Works out I guess.

[jrock645]

Workout B today.


DB curl x8 +4 +3
Hammer curl x8 +4 +3
Seated calf raise x7 +3 +3
Stiff leg deadlift x12
VSquat x8 x20


20 minutes elliptical


Progress was subtle on most of today’s lifts, just an extra rep or two on calves and the curls. Healthy bump on the VSquat.

[jrock645]

After 6 weeks of DC I switched to Creeping Death 2.0, a 6day PPL program from John Meadows.