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Jrock’s DC training log
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:
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.
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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.
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Originally Posted by
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:
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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Originally Posted by
GymPrincess
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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Glad to have you!
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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.
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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.
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Maybe a high leg variation on leg press?
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Originally Posted by
GymPrincess
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.
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Originally Posted by
jrock645
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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