Time to stop messing around and grow, already!

**HawaiianPride.** · 11-25-2009, 12:23 PM

I don't think it would be a "bad" idea. But a training partner should be necessity IMO.

aild54 · 11-25-2009, 12:32 PM

I don't train at a gym, and I lift too early in the morning to have a friend lift with me. When I lift after school, it basically consumes my entire after-school time, so I lift in the morning for convenience and to maintain a social life.

I 4m Legend · 11-25-2009, 02:53 PM

Hey been following your log for a little bit just been quiet. A reccomendation if you are working out alone (DC is possible without a partner) is to use smith, hammer press machines, and dumbells for chest. Btw I'm a huge advocate of free weights but if you don't have a partner it hard to find somebody who will spot you for 2+ minutes when you rest-pause. For everything else you can pretty much bail the weight without worry but I find DC'ing barbells presses needs a spotter.

aild54 · 11-25-2009, 03:28 PM

I didn't even think of using dumbbells. Haha, thanks for the idea, man. And thanks for stopping by. You can speak up, I'm a chill guy, I promise.

I 4m Legend · 11-25-2009, 04:02 PM

Haha yeah. I'm one of the posters that just read a ton and stay pretty quiet. One other reccomendation when you start DC is in your first blast you don't neccessarly have to start out balls out. Yes you should go hard as hell but you should also be able to progress in weights too. If you don't give yourself a little room to up the intensity or weight you may stall before you want to. The most important aspect of DC is just beating the log book and upping the intensity every workout. Believe me if you can do that (which is easier said than done haha), by the end of your first blast you will be praying for a deload. lol. Good luck with it too. It can be brutal but if done correctly can be awesome imo.

**mikeh40+** · 11-25-2009, 04:15 PM

great work on the PB brother!! love seeing those being posted,,

aild54 · 11-25-2009, 04:55 PM

Brutal is my middle name. I've been in a metal band since 7th or 8th grade. I know brutallll. Ha, thanks for stopping by, though.

And thank you, Mikeeee. It's always nice to have you posting here.

**projecthatch92** · 11-25-2009, 05:13 PM

If you're looking into doing DC training, I'd talk to either Xemantic or Mperk. Mperk did DC training a little bit ago, and Xemantic is currently doin it and has a log running. Congrats on the PR punkin

aild54 · 11-25-2009, 05:24 PM

Ya, I know. I'll probably run some questions by Xemantic. He seems like he knows what he's doing. Haha, thanks, Phil.

**projecthatch92** · 11-26-2009, 10:04 AM

Happy Thanksgiving brother

aild54 · 11-26-2009, 10:37 AM

Happy Thanksgiving to you too, Phil. You better tear up some turkey!

Oh ya, I got some legs in this morning...

5 minutes on the treadmill
Dynamic stretches
BB squats
45x13
95x5x2 (warm-ups)
135x5
145x5
160x5
175x5

SLDL
95x5
115x5
135x5
155x5
175x5

rmike · 11-27-2009, 12:44 AM

Happy thanksgiving bro! You better be 5lbs heavier tomorrow! lol till you dump it! HA

aild54 · 11-27-2009, 09:07 AM

I named this thread "Time to Stop Messing Around and Grow, Already!" Why? Because before I started this, I was messing around a lot whenever it came to eating and moving weight. It occurred to me yesterday that I've done it again. I'm ****ing around. The ketogenic bulk was fun, for sure. I feel like I've put on some fat, but not any muscle, and we all know how I am about staying lean. The thing is that I'm sick of having 3/5 of my workouts be total ****. When I lift on Friday, Saturday, and Sunday, I feel like I'm 15 years old again. The first day I started lifting, I benched 45 lbs. I struggled to curl 20 lb. dumbbells. Looking back on it, I've made a lot of progress back then. At my heaviest, I was 150 lbs. Granted, I wasn't lean at that weight, but I was heavier than my starting weight of 117 lbs. What I'm getting at is, I'm going back to what made me gain. My macros are going to be a little different than before keto. Keto did instill in me that fat is good, so my fats are going to be a little higher. I'll lay out my upcoming diet later. But, I've officially stopped keto. I realize I said I was going to wait until next week, but why have some more poopy workouts for no reason? Let's stop messing around and get **** done.

aild54 · 11-27-2009, 10:50 AM

Alright, I just got done hitting my back. Lately I've realized that with a lot of my pulling movements, I cheat a lot towards the very end of the positive portion of the repetition. So, today, I focused a lot on form. I probably said that in a previous post, but, oh well.

5 minutes on the treadmill
Dynamic stretches
DB rows
10'sx15
20'sx13 (warm-ups)
35'sx13
45'sx13
50'sx11
40'sx11 (5 second per rep with crazy contractions)

Wide RG pulldowns
50x13
60x13
60x12
60x11

DB shrugs
30'sx13
40'sx13
40'sx13
40'sx13

Scapula depressions-ss-external rotations
BWx10-ss-10x12
BWx13-ss-10x11
BWx10-ss-10x10

Then I did a symmetry set of DB curls. I didn't count the reps, just did it until it felt like it was time to stop. I feel awesome with carbs back in my system. I'll have some update pictures soon. My friend never sent me the ones from before, so I dunno what happened with that.

**projecthatch92** · 11-27-2009, 11:56 AM

Quote:

Originally Posted by aild54

I named this thread "Time to Stop Messing Around and Grow, Already!" Why? Because before I started this, I was messing around a lot whenever it came to eating and moving weight. It occurred to me yesterday that I've done it again. I'm ****ing around. The ketogenic bulk was fun, for sure. I feel like I've put on some fat, but not any muscle, and we all know how I am about staying lean. The thing is that I'm sick of having 3/5 of my workouts be total ****. When I lift on Friday, Saturday, and Sunday, I feel like I'm 15 years old again. The first day I started lifting, I benched 45 lbs. I struggled to curl 20 lb. dumbbells. Looking back on it, I've made a lot of progress back then. At my heaviest, I was 150 lbs. Granted, I wasn't lean at that weight, but I was heavier than my starting weight of 117 lbs. What I'm getting at is, I'm going back to what made me gain. My macros are going to be a little different than before keto. Keto did instill in me that fat is good, so my fats are going to be a little higher. I'll lay out my upcoming diet later. But, I've officially stopped keto. I realize I said I was going to wait until next week, but why have some more poopy workouts for no reason? Let's stop messing around and get **** done.

I hear ya on that one Chris. I tried training different ways and it just wasn't working. So I went back to what I gained with and the difference shows. It's always good to try different things, but if it ain't broke, then why fix it?

aild54 · 11-27-2009, 03:25 PM

True thattt. When do you start your cut, Phil?

GETTINGSTRONGER · 11-27-2009, 03:54 PM

killing the wts bro, youre doing a excellent job

aild54 · 11-27-2009, 04:00 PM

Thank you for the kind words.

Here's how the upcoming diet is going to look. I have a list at my house of the macros for each food, so I eat a variety of stuff...

2,700 cals = 200g pro, 325g cho, 65g fat.
Breakfast: 25g protein
50g cho (grains)
25g cho (fruit)
15g fat

Workout

Post: 75g dextrose
50g pro (whey)

Meal 3: 25g pro
50g cho (grains)

Meal 4: 50g pro
50g cho (grains)
20g fat (animal fat)

Meal 5: 25g pro
75g cho

Meal 6: 50g pro
30g fat

**mikeh40+** · 11-27-2009, 08:24 PM

Quote:

Originally Posted by aild54

I named this thread "Time to Stop Messing Around and Grow, Already!" Why? Because before I started this, I was messing around a lot whenever it came to eating and moving weight. It occurred to me yesterday that I've done it again. I'm ****ing around. The ketogenic bulk was fun, for sure. I feel like I've put on some fat, but not any muscle, and we all know how I am about staying lean. The thing is that I'm sick of having 3/5 of my workouts be total ****. When I lift on Friday, Saturday, and Sunday, I feel like I'm 15 years old again. The first day I started lifting, I benched 45 lbs. I struggled to curl 20 lb. dumbbells. Looking back on it, I've made a lot of progress back then. At my heaviest, I was 150 lbs. Granted, I wasn't lean at that weight, but I was heavier than my starting weight of 117 lbs. What I'm getting at is, I'm going back to what made me gain. My macros are going to be a little different than before keto. Keto did instill in me that fat is good, so my fats are going to be a little higher. I'll lay out my upcoming diet later. But, I've officially stopped keto. I realize I said I was going to wait until next week, but why have some more poopy workouts for no reason? Let's stop messing around and get **** done.

chris do you even know what fat looks like? seriously dude, your one of the most cut dudes i have ever seen, but yea will you quit stop fu.cking around and start growing already???? lol... your doing just fine my friend, dont forget things take time, and making changes make for more tweaking and becoming adjusted to the new changes, either way your training and diet is very well thought out, you know what needs to get done, and you have the rest of your life to keep making changes!!

aild54 · 11-28-2009, 12:04 AM

Thanks, Mike. I know, it's hard to be patient, but I do see small changes in bodyfat/water retention. Haha, I try to keep pretty lean. If I wasn't lean, I wouldn't have anything going for me.

**projecthatch92** · 11-28-2009, 10:40 AM

I'm liking the macros. Only thing is I feel like that's too much dextrose post workout for your bodyweight. Mike has a calculation for how much dextrose a person should take. I only have 55 grams postworkout. I'll find the equation for you

**projecthatch92** · 11-28-2009, 10:44 AM

Found it, this is from the keyboard of big mike himself:

Tablespoon= 14.3 grams

How to figure your optimum intake of Dextrose
the formula
take your lbs( body weight)and divide with 2. than that number X {0.5}=
that is how much you would need dextrose.

**mikeh40+** · 11-28-2009, 11:26 AM

Quote:

Originally Posted by projecthatch92

Found it, this is from the keyboard of big mike himself:

Tablespoon= 14.3 grams

How to figure your optimum intake of Dextrose
the formula
take your lbs( body weight)and divide with 2. than that number X {0.5}=
that is how much you would need dextrose.

damn was`nt sure anyone actually read that post i made

**projecthatch92** · 11-28-2009, 11:31 AM

Not only did I read it, I memorized it and think about it every night before I go to bed.

GETTINGSTRONGER · 11-28-2009, 11:56 AM

anyone in need of learning reads your posts there mmmmiiiikkkkkeeee!!!!

aild54 · 11-28-2009, 12:24 PM

So I should only get like 35g post workout? I get 25 during my workout, and 50 after. Do you guys think I should just do 35 after, or sip on the 35 during, and just have whey post workout?

**projecthatch92** · 11-28-2009, 12:26 PM

I would only do post. No need to have it during your workout IMO

aild54 · 11-28-2009, 12:41 PM

I do it during because I lift in the morning. I helps me stay a little more awake during my workout. I'll just do it post, now, though, and up my carbs later in the day through whole food. Speaking of workouts...

5 minutes on the treadmill
Dynamic stretches
Seated military press
45x6x2 (warm-ups)
65x11 (shoulder was popping like a mofo)
70x12 (both shoulders were in serious pain)

Arnold presses
25'sx11
30'sx8

Flat DB press
30'sx13
35'sx12
42.5'sx11
30'sx11 (5 seconds each rep)

Skulls
45x13
30 second rest
55x11
30 second rest
50x11

Rotator cuffs

My shoulders were hating me today. It was really scaring me with the military presses. It felt like they were going to pop out of the socket. Arnold presses always felt right, so I'm going to be doing those for a while. After that, I started zoning out, and couldn't stay focused. I hate set backs like this. Tomorrow is leg day, and I promise I'll tear **** up. High rep sumo deads! WOOO.

Oh, I thought of something the other day. DC training seems balls to the ****ing wall, and seems like it would be amazing for strength. I was thinking, would it be a bad idea to make my upper body and lower body days DC style, but keep my other 3 days? Or should I mesh my push and pull days into one high rep upper body day? I'm sick of moving pussy weight, and honestly do feel like that's what's holding me back from mass gains. Plus, I would love to amp up my intensity.

**HawaiianPride.** · 11-28-2009, 12:47 PM

Quote:

Originally Posted by aild54

Oh, I thought of something the other day. DC training seems balls to the ****ing wall, and seems like it would be amazing for strength. I was thinking, would it be a bad idea to make my upper body and lower body days DC style, but keep my other 3 days? Or should I mesh my push and pull days into one high rep upper body day? I'm sick of moving pussy weight, and honestly do feel like that's what's holding me back from mass gains. Plus, I would love to amp up my intensity.

I've been reading tons about DC lately and I'm getting the impression that this type of style is more suitable for serious athletes with tons of experience behind them. Not that I'm saying you or any of us are uncabable of trying such techniques, just throwing that out there since those were the words of Dante himself. Personally I think it would be a great addition to your routine. It seems as if your looking for strength gains, well DC is the program that will give you what you need. But without 100% commitment to the DC style, it will fail you. (also words of Dante on an article he wrote). Stay committed with you goals (as you've been doing) and in the end you'll get what your striving for.

**projecthatch92** · 11-28-2009, 12:55 PM

Chris. Lets think about this here you big studdly guy you. Didn't yesterday you just say you're going back to your old routine because that's what you gained the best with? DC training looks awesome, I don't know much about it, but Xemantic and mperk got great gains from it. I'd stick to what you know best for now and whoop some ass. Just my .02