[Xemantic]

Ok guys figured it was about time I started a log so here it is. I will be using DC training for my bulk so wish me luck

STATS
Height: 6ft 1
Starting weight: 205 Pounds about 13%bf

GOALS
- Get up to at least 230 pounds
- Drop bodyfat to 8%
- Add some mass to calves, quads and arms primarily

DIET
Protein: 400g
Carbs: 300-350g
Fats: 100g

REPS PER
EXERCISE WORKING SET

"A" WORKOUTS

CHEST
1 Incline Smith machine presses 11-15 rest-pause
3 Hammer Strength chest presses 11-15 rest-pause
5 Seated Hammer presses 11-15 rest-pause

SHOULDERS
1 Smith Machine shoulder presses 11-20 rest-pause
3 Dumbbell presses 15-20 rest-pause
5 Medium-grip upright rows 15-20 rest-pause

TRICEPS
1 Reverse-grip bench presses 11-20 rest-pause
3 Pushdowns 15-30 rest-pause
5 Machine dips 11-20 rest-pause

BACK (WIDTH)
1 Rack Chins 11-15 rest-pause
3 Front wide-grip pulldowns 11-15 rest-pause
5 Close-grip pulldowns 11-15 rest-pause

BACK (THICKNESS)
1 Deadlifts 6-9 + 9-12
3 Rack deadlifts 6-9 + 9-12;
5 Barbell Rows 10-12

"B" WORKOUTS

BICEPS
2 Barbell drag curls 11-20 rest-pause
4 Seated curls 15-20 rest-pause
6 Machine curls 11-20 rest-pause

FOREARMS
2 Pinwheel curls 1-12 1x12 SS with straps
4 Hammer curls 10-20
6 Cable reverse curls 10-20

CALVES*
2 Machine donkey calf raises 10-12
4 Seated calf raises 10-12
6 Leg Press calf raises 10-12

HAMSTRINGS
2 Lying leg curls 10-15 rest-pause
4 Seated leg curls 15-30 rest-pause
6 Sumo leg press (pressing with heels only- straight set of 15-25 reps)

QUADRICEPS
2 Hack squats 8-10 + 20
4 Leg presses 8-10 + 20
6 Squats 8-10 + 20

ABS*
Hanging Leg Raises 4 x 15
Cable Crunches 4 x 20-30

* All calf exercises are done with an enhanced negative portion of the
rep. Each rep consists of five seconds of lowering down to a full
stretch, a 10- to 15-second hold in the stretched position, then rising
onto the toes.

*ABS in the morning on workout days followed by 20min cardio on a mountain bike

WORKOUT SCHEDULE

Sunday Tuesday Thursday

Week 1 1(A) 2(B) 3(A)
Week 2 4(B) 5(A) 6(B)

[prime52]

im all over this!
all eyes on you!

[Xemantic]

That's wassup bro Im glad you'll follow my log and help me along my journey!

[F-111]

dude, looks like you got it all sorted. subd for sure!

[Xemantic]

ok boys n girls first workout tryna see how far I can push myself today was chest, shoulders, triceps, back width and back thickness.

4/27/09

Smith Incline Press
155 x 10 warmup
185 x 10 warmup
205 x 15 work set rest pause

Overhead Dumbell Press
40 x 12 warmup
55 x 18 workset rest pause

Reverse Grip Bench Press
135 x 12 warmup
155 x 15 workset rest pause (having long arms really sucks for this exercise)

Rack Chins
Bodyweight x 12 warmup
Bodyweight + 55 pound dumbbell x 15 workset rest pause

Deadlifts
225 x 12 warmup
315 x 10 workset
135 x 20 workset

I must say this style of training is very intense, but I like it so far we'll see how I respond within the next two weeks

[Xemantic]

Ok Today was my second training day using DC, I must admit Im still a bit skeptical so far coz you basically do one excercise per bodypart each workout so Im kinda feeling like Im not doing enough, but I'll stick it out for at least two weeks and see if Im progressing

4/29/09

WORKOUT B2

Barbell Drag Curls
65 x 20 warmup
75 x 18 warmup
85 x 16 workset rest pause

Pinwheel Curls
55 x 12 rest pause workset

Donkey Calf Raises
220 x 12 workset rest pause

Lying Leg Curls
100 x 12 warmup
120 x 15 workset rest pause

Hack Squats
2 Plates each side warmup
3 plates each side warmup
4 plates each side x 10 workset

[islander]

Nice X Ill def be followin! Given my 2 cents as usual but looks good so far, even need to look up what pinwheel curls are! oh and drag curls...love new ****. Bout time you had a log!

[Xemantic]

Originally Posted by islander

Nice X Ill def be followin! Given my 2 cents as usual but looks good so far, even need to look up what pinwheel curls are! oh and drag curls...love new ****. Bout time you had a log!

Thanks Islander this is the kind of support I need!

[prime52]

just give it 2 more weeks till beast mode! haha

[Xemantic]

haha I trully hope so bro! I hope all goes well for you too with the comps u wanna enter, I can imagine it was an honor to meet sir Charles Glass

[prime52]

Originally Posted by Xemantic

haha I trully hope so bro! I hope all goes well for you too with the comps u wanna enter, I can imagine it was an honor to meet sir Charles Glass

no doubt, he trains the best, just talking to him was i was stunned. still in aw

[Xemantic]

Third workout of the week.

Ate breakfast then hit the gym for abs in the morning

5/1/09

MORNING

Hanging Leg Raises
1 x 15 legs straight up
1 x 15 legs side to side
1 x 15 legs straight up
1 x 12 legs side to side

Cable Crunches
4 x 20 x 125

EVENING

Workout A3

Hammer Strength Bench
200 x 12 warmup
220 x 10 warmup
240 x 12 workset (didnt rest pause this one, just went all the way through lol so Im sure I could do more if add weight and rest pause next time)

Smith Shoulder Press
155 x 7 warmup
165 x 16 rest pause workset

Pushdowns
135 x 12 warmup
145 x 12 warmup
175 x 15 workset straight set didnt rp

Wide Grip Pulldowns
125 x 12 warmup
140 x 12 warmup
170 x 18 workset restpause

Barbell Rows
135 x 12 warmup
165 x 12 workset

At the end of this week I think I now have an understanding of how to apply DC training, this week I was trying to get a feel for it, so next week Im gonna go balls to the wall with it, I also felt really good with todays workout so lets stick with it and see whats comin, Im also starting to lean out some

[Xemantic]

The beginning of the week back on track, workouts will start on sunday

5/3/09

WORKOUT B4

Seated Alternating Curls
25 x 10 warmup
30 x 12 warmup
35 x 12 warmup
45 x 20 workset rest pause

Hammer Curls
40 x 12 warmup
45 x 12 warmup
60 x 16 workset rest pause

Seated calf raises
2 plates x 10 *calf rest pause, 5 sec negative, 15 sec static hold = 1 rep

Seated Leg Curls
105 x 15 warmup
135 x 15 warmup
180 x 12 warmup
225 x 20 workset rest pause

Leg Press
380 x 15 warmup
470 x 15 warmup
520 x 10 workset
380 x 20 widowmaker

Really enjoyed this workout felt good about it, starting to understand where my weights need to be for DC to work properly

[projecthatch92]

haha lovin the widowmaker comment!!

pushin some good numbers there.
i know you posted your macros, but what does your diet look like?

[Xemantic]

LMFAOOOOOOO @ Your sig bro u kilin me hahahahahahaha oh man well my diet varies bro, I mainly eat egg whites, oatmeal, brown rice, chicken breast, salmon, tilapia, salmon, steak, I aim for 50g protein each meal but I'll log my food tomorrow and put it up so u can see how I eat along with supps, I aim to hit my macros when I eat daily nothing is set in stone in order of how I eat it

[Xemantic]

Prime52 I are comin fa you! lmao thought I'd throw up some pics

[prime52]

islander would love the pics! haha jk

the sweep is starting to come out

better get on the lagging parts before its to late bro. it took me a couple years but you must incorporate calves and fore arms at least once a week

[Xemantic]

Originally Posted by prime52

islander would love the pics! haha jk

the sweep is starting to come out

better get on the lagging parts before its to late bro. it took me a couple years but you must incorporate calves and fore arms at least once a week

Yeah bro my calves are responding to the DC calf training method, forearms and calves are being hit consistantly ah the struggles of the tall man lol

[prime52]

yeah man had the same problem, might as well knock them out well were young. i see older dudes that dont even workout and they have huge forearms.

[Xemantic]

So today was a ****in interesting day at the gym, I will explain after typing up my workout..

5/5/09

MORNING

Leg Raises
4 x 15

Cable Crunches
4 x 20 (125)

EVENING

Workout B5

Seated Hammer Press Bench
2 Plates x 12 (1 each side) warmup
2 Plates + 50 x 12 warmup
2 Plates + 70 x 11 warmup
4 Plates x 14 workset rest pause

Medium grip upright rows
65 x 15 warmup
85 x 15 warmup
95 x 10 warmup
105 x 15 workset rest pause

Dips (BW = Bodyweight)
BW X 15
BW X 15
BW + 45 X 12 workset

Rack Deadlifts
225 x 12 warmup
315 x 12 warmup
405 x 8 workset

Now I know you're wondering why I didn't do the close grip pulldowns and my deadlifts widow set.. it's all because of stupid people at the gym.. we have these male lookin female powerlifters at the gym so my buddy was doin dumbbell shoulder presses with 100 pound db's so he dropped em at the end of his set coz he couldn't do anymore then these ladies start snapping at him for droppin the weights, then one of them called her husband... dude walks into the gym talking **** to my guy like my wife says you're dropping weights Im gonna get you kicked out the gym for dropping the ****ing weights you lil ****.. mind you my buddy is big and this man was fat and he's getting into my buddies face like he's gonna do something so I stepped in and he backed off then this guy calls the cops on my buddy and says he's trespassing, this ****ing numbwit doesn't even workout at our gym and he comes in there on some high and mighty bull****, long story short we had to leave the gym for the night coz the cops said so... You go into the gym anticipating a good workout and then you meet some douchebags... I really wanted to smash this guys face with a 45 pound plate... maybe next time...

[prime52]

lol dont do it its not worth it

[islander]

holy**** that sucks. What a bunch of *******s if shes powerlifter she should know what its like at the end of a hardass set. That sucks.

Workout lookin good tho! (pics too lol haha ya prime you know me lol)

[Xemantic]

Originally Posted by prime52

lol dont do it its not worth it

You're totally right bro, I was super heated last night, had a wonderful date tonight so I'm in good spirits now :)

Originally Posted by islander

holy**** that sucks. What a bunch of *******s if shes powerlifter she should know what its like at the end of a hardass set. That sucks.

Workout lookin good tho! (pics too lol haha ya prime you know me lol)

Yeah what can I say some people at the gym think they own it and she knows everything coz she's a powerlifter lol. We talked to the gym owner today he said he'll make sure it doesn't happen again. p.s are you single islander? :P lol j/k

[Iron_Mercenary]

I'm interested in seeing how this log turns out, especially since I'll be starting DC training in July. Tuned in.

[islander]

ok feel like a dumbass here what is DC?

[Iron_Mercenary]

Doggcrapp
T-Nation.com | How to Build 50 Pounds of Muscle in 12 Months

[islander]

ahh ok dont feel like a dumbass now never would have guessed that, thanks IM.

[Iron_Mercenary]

No problemo

[Xemantic]

5/7/09

MORNING

Situps
4 x 20 + weightball

Hanging leg raises
4 x 15

EVENING

WORKOUT B6

Machine Curls (Nautilus Machine like the one Yates loves)
100 x 12 warmup
110 x 12 warmup
120 x 8 warmup
150 x 15 workset rest pause (LOL Maxed out the machine, that's as big as the weight stack goes)

Cable Reverse Curls
105 x 12 warmup
115 x 10 workset rest pause

Donkey Calf Raises
240 x 12 *calf rest pause

Lying Leg Curls
100 x 12 warmup
110 x 12 warmup
130 x 12 workset rest pause

Squats
135 x 12 warmup
225 x 15 warmup
315 x 12 workset
225 x 20 widowmaker

I hate doing leg press calf raises so I did donkey calf raises and seeing as I have long legs sumo leg presses for hams really wont hit hams so I did lying curls instead. Overall it was a good workout, now I know I need to add more weights for my squat to get into that 8 - 10 rep range

[prime52]

315 is some good weight