Big D's prep for the 2009 Team Universe-sponsored by Progenex

[Active247]

damn, i really want to get a workout in with you while i'm down there dom, or at least be able to work out at the same time as you. i've never seen anyone lift as much as you do. and i used to work out with some big powerlifters down there.

it's a truly humbling experience, i assure you that much.

[Active247]

Oh I'm aware of that. But protein is the only one I pretty much count, the rest are fairly rough estimates based on FitDay, as long as the percentages are near where I want them it works for me.

I try to keep everything at like
40% for Protein
30-40% for Carbs mostly complex not big on soda or candy, I like real food.
20-30% for Fats with a good balance of the saturated and unsaturated, trying to avoid trans like the plague haha, but you know how it is.

and usually around 3500 calories a day.

What do you guys think?

active and young...in my opinion I'd go higher carbs....you are more efficient with protein when you're younger you can do more with less....I'd say just hit your BW in protein, and aim for more like a 50% cho target, and then the rest fat...just my opinion

i'd listen to my man E on this one. he's helped me out a lot with diet and i have to say i'm liking the results so far

[Theworm826]

i'd listen to my man E on this one. he's helped me out a lot with diet and i have to say i'm liking the results so far

Oh I'm aware, I've been following his journals for quite a while, he's always given great advice and seems like a cool dude overall.

[Quelly]

well those recommendations tend to do well with most young active males, give em a shot, if they don't fit your metabolism you can always go back to the drawing board

[Theworm826]

well those recommendations tend to do well with most young active males, give em a shot, if they don't fit your metabolism you can always go back to the drawing board

I have a great metabolism fortunately haha. I used to say I was a "hardgainer", until I realized most hardgainers are just undereaters. So I began keeping track of my eating and how many calories I was eating every day and I haven't looked back since.

[Squizzzer]

and seems like a cool dude overall.

ehhhh eiisshhhhh i dont know about that one??

[dpd555]

yeah that poliquin quote doesn't specify whether its a trained or untrained individual...


and i figure since i'm posting in here...

HEY dom...how are ya...lol

enjoy your vaca...and the lifting has been looking real solid....strong ass db pressing

Yeah, the more you advance the harder it gets to add mass.
Arnold was a solid 250lbs at 20yrs ...and then improved over the years without adding much additional size

I took 9 days off of training while on vacation and I don't really feel much smaller, but it was sooo good to get back in the gym today.

Would still not be possible

Some people forget what 10 lbs of quality mass look like..which is obviously the reason Dom doesn't gain a pound per week.

From age 16 to 19 I gained about 1 pound every week or two...going from 160 to 250, but that was just a crazy growth spurt fueled by teenage hormones

Oh I'm aware of that. But protein is the only one I pretty much count, the rest are fairly rough estimates based on FitDay, as long as the percentages are near where I want them it works for me.

I try to keep everything at like
40% for Protein
30-40% for Carbs mostly complex not big on soda or candy, I like real food.
20-30% for Fats with a good balance of the saturated and unsaturated, trying to avoid trans like the plague haha, but you know how it is.

and usually around 3500 calories a day.

What do you guys think?

active and young...in my opinion I'd go higher carbs....you are more efficient with protein when you're younger you can do more with less....I'd say just hit your BW in protein, and aim for more like a 50% cho target, and then the rest fat...just my opinion

i'd listen to my man E on this one. he's helped me out a lot with diet and i have to say i'm liking the results so far

Yeah, I agree with Eric on this one. bump the carbs a little more since it sounds like you have a fast metabolism and will process carbs better.

ehhhh eiisshhhhh i dont know about that one??

he gives good advice for a newbie

[dpd555]

OK, vacation is over and it's back to work. I ate my way through most of Italy, so now the dieting begins

I missed meals and sleep traveling yesterday, so this session was a little on the light side.

Deadlifts (conventional and sumo)
worked up to two sets of each 585 x 5

Incline Bench supersetted with Chins: 2 work sets
Flat DB presses: 2 work sets
Dips: 1 set

Cardio: 30 minutes on treadmill (hands free). 5% incline at 4 mph

Comments: Felt a little guilty for being out of the gym so long, but it just made me more excited to get back at it. Since I will be competing against Tim Martin I just checked his blog on MD and his new website http://www.protimmartin.com/Welcome.html
He's been dieting for well over a month now, so I better get my a$$ in gear! I think Jrod and Kyoshi are also well into their diets, so this has me a little nervous about being behind. These guys are currently WAY out of my league, but it'll be exciting and an honor to compete against them.

[spirit3530]

What do you think about DC training? I am going to do 12 weeks this summer on this program to complete shock my body by using principles I don't haven't used before.

[dpd555]

What do you think about DC training? I am going to do 12 weeks this summer on this program to complete shock my body by using principles I don't haven't used before.

I'm not real familiar with the details of DC to be honest, but people who have watched me train ask me if I'm doing DC training cuz I guess my sessions look similar.
I have heard good things about it

[dpd555]

Saturday: Lower Day (Squats and/or Deads)
Sunday: Push Day (Chest, front Delts)
Monday: rest or cardio
Tuesday: Legs and Upper Back
Wednesday: Medial Delts, Calves, Abs
Thursday: Arms
Friday: rest or cardio

at least 3 sessions of LISS/week and 1 session of HIIT


Will be adding CLA (4g/day) and 7-keto (100g/day) on June 1st.

Macros: 40/40/20 (P/C/F); ~4000-4500 calories/day


Great seminar series by one of my favorite bodybuilders...
http://mdtv.musculardevelopment.com/...view/2048/225/

[visionz1234]

What do you think about DC training? I am going to do 12 weeks this summer on this program to complete shock my body by using principles I don't haven't used before.

I'm not dpd or near his level of strength and experience but have done some months of DC training and can throw a little input in if you're interested

DC will definitely challenge you on a mental level like very few programs can. The notion of having to add weight to the bar ever single time + the widowmakers will give you some anxiety on some days and put your focus on a different level.

Quite a few people can't recover from the 3 rest pause sets off the bat (including myself. I burned out a bit after about 5 weeks) so some use either 2 rest pauses instead of 3 or 2 straight sets to failure. I'd recommend starting with the 2 straight sets to failure if you haven't done triple rest pauses before with 1 heavy set and one set a bit lighter (1st set 6-10 reps, 2nd set 11-15 reps). Either way, rest pause or not, you'll get some great strength gains and results. The program is great and will teach yourself some things about yourself and training that may not have known before. I definitely recommend it.

[spirit3530]

I'm not dpd or near his level of strength and experience but have done some months of DC training and can throw a little input in if you're interested

DC will definitely challenge you on a mental level like very few programs can. The notion of having to add weight to the bar ever single time + the widowmakers will give you some anxiety on some days and put your focus on a different level.

Quite a few people can't recover from the 3 rest pause sets off the bat (including myself. I burned out a bit after about 5 weeks) so some use either 2 rest pauses instead of 3 or 2 straight sets to failure. I'd recommend starting with the 2 straight sets to failure if you haven't done triple rest pauses before with 1 heavy set and one set a bit lighter (1st set 6-10 reps, 2nd set 11-15 reps). Either way, rest pause or not, you'll get some great strength gains and results. The program is great and will teach yourself some things about yourself and training that may not have known before. I definitely recommend it.

Thanks, we'll see. Most likely I will ease into it. I will be ready to go hard thats for sure.

The power rack will be mah new friend.

[visionz1234]

Thanks, we'll see. Most likely I will ease into it. I will be ready to go hard thats for sure.

The power rack will be mah new friend.

Looking forward to seeing your results on it. There's many many gems of info regarding DC over at intense muscle.com (without the space..not sure why this forum censors that site address..) in the doggpound forum, so definitely check it out if you haven't already.

[RnR]

D it's nice to see you're still throwin around big weight....i've been throwing around my PS3 controller

[devo09]

How do you like 7-keto for fat loss?

[dpd555]

Thanks, we'll see. Most likely I will ease into it. I will be ready to go hard thats for sure.

The power rack will be mah new friend.

Looking forward to seeing your results on it. There's many many gems of info regarding DC over at intense muscle.com (without the space..not sure why this forum censors that site address..) in the doggpound forum, so definitely check it out if you haven't already.

I read up on DC years ago and the training philosophy made good sense to me. Actually, I think this is where I got the idea of weighted hangs.

D it's nice to see you're still throwin around big weight....i've been throwing around my PS3 controller

ahhh... training forearms
What's up? hope you're not injured.

How do you like 7-keto for fat loss?

Give me a month or so and I'll give some feedback.
A few pro-level natural bodybuilders have given me good feedback on this, but it's probably more efective for guys over 30. The literature on 7-keto suggests it's very safe and has no effect on natural hormone production like DHEA.

[Benny5]

100 seems low...

good starting point for you i guess at the beginning...

but i imagine it'd be more effective in the 200-400 range....

i used it a bit in my prep and couldnt cite a difference....in the 200s each day (morning and night) for 3 wks... next prep i'll prob go 400

in my considerations... i'd use it more at a stalling point rather than a starting point...

i'd look into Beverly's LEANOUT and take that with every meal... as well as your CLA...

give that 2-4wks and then introduce a real fatburner...

just my thoughts. i know you like to keep it basic. and you know i like to load the supps... give me a shout if ya want any of my wacky ideas.

oh and maybe we can train on sat before i leave? supposed to be maybe a bench and dead day.

[RnR]

ahhh... training forearms
What's up? hope you're not injured.
.

nope...just took a week off, which grew into 6 months off :9

[dpd555]

100 seems low...

good starting point for you i guess at the beginning...

but i imagine it'd be more effective in the 200-400 range....

i used it a bit in my prep and couldnt cite a difference....in the 200s each day (morning and night) for 3 wks... next prep i'll prob go 400

in my considerations... i'd use it more at a stalling point rather than a starting point...

i'd look into Beverly's LEANOUT and take that with every meal... as well as your CLA...

give that 2-4wks and then introduce a real fatburner...

just my thoughts. i know you like to keep it basic. and you know i like to load the supps... give me a shout if ya want any of my wacky ideas.

oh and maybe we can train on sat before i leave? supposed to be maybe a bench and dead day.

Yeah, you're right because the studies published on this used 200mg. I'll be using all the ingredients in LEANOUT, including bulk ALCAR, on June 1st. I'm leaning toward Scivation's D4 as a fat burner during the last 8 weeks, but I'd like to keep stims to a minimum and I think that stuff has yohimbe... a strong stimulant for me.

Yeah, I have plans late in the day Saturday, but a mid/late morning session would be great.

I'm also thinking of starting stadium steps soon for cardio...if you're interested in doing that.

[dpd555]

It was suppose to be upper back and legs, but my lower back was a little sore from deads. I should be back on schedule Thursday.

Seated Laterals (strict)
2 drop sets: 75 x 6 ...50 x 10-15

Hack Squats:
4 warm ups
5 plates/side x 15
6 plates/side x 6 (slow negative, pause at bottom, no rest at top)

One-Leg Press
2 sets: 4 plates/side x 20-25

Cardio: 30 minutes of MISS on treadmill (Medium Intensity Steady State). There was girl next to me running 8.8mph on an incline for over 30 minutes! ...so I felt lazy at 4mph at 5% incline. What do you call that...PISS? (Psycho-Intensity SS)

Comments: People kept talking to me between sets...slowing my workout, so I need to be a little more antisocial until my session is over. Lifting alone took 1.5 hours and should have been less than 40 minutes.

[SSK1903]

Cardio: 30 minutes of MISS on treadmill (Medium Intensity Steady State). There was girl next to me running 8.8mph on an incline for over 30 minutes! ...so I felt lazy at 4mph at 5% incline. What do you call that...PISS? (Psycho-Intensity SS)

lol

[Chris2512]

hahaha nice one dom, PISS made me lol irl.

oh, and nice work out, btw

[RIKTER]

What do you think about DC training? I am going to do 12 weeks this summer on this program to complete shock my body by using principles I don't haven't used before.

Im interested in this as well so if you have a journal, gimme the link
I searched your name but only found old threads, etc, thanks.

[spirit3530]

Im interested in this as well so if you have a journal, gimme the link
I searched your name but only found old threads, etc, thanks.

http://forum.bodybuilding.com/showth...16355&page=384
I will be going DC within the next few weeks, after I finish learning all the stretches and protocol.

Could be next week wed or the monday after. I have to at least get one more squat till you die episode in before I get DC'd.

[Quelly]

http://forum.bodybuilding.com/showth...16355&page=384
I will be going DC within the next few weeks, after I finish learning all the stretches and protocol.

Could be next week wed or the monday after. I have to at least get one more squat till you die episode in before I get DC'd.

dc looks very interesting I read the t-nation extended article on it, very informative

[spirit3530]

dc looks very interesting I read the t-nation extended article on it, very informative

Yeah, a bug got put in my ear and I am gonna jump on it.

[dpd555]

dc looks very interesting I read the t-nation extended article on it, very informative

can someone post that in here.

thanks

[dpd555]

Good discussion with Dr. Connelly in this series...talking a little more about the science behind Progenex

http://www.rxmuscle.com/index.php?op...=19&Itemid=105

[dpd555]

DB Curls
3 warm ups
100 x 5 (pretty strict)
110 x 4 (swinging the last two up a lil)...dropped to 50s for reps

DB Pullovers (hips down, paused a little at stretched position)
3 warm ups
170 x 9
130 x 16

Cable Preacher Curls supersetted with Rope Pressdowns
2 supersets with 145lbs

Seated Calf Raises supersetted with very wide grip hangs (i know... strange superset combo)
3 supersets working up to 6 plates and hanging for 2-3 minutes

Cardio: 30 minutes of MISS. HR at ~140-145bpm. Measured BP yesterday and it was low (112/60), which is excellent for me. My BP was pre-hypertensive (130/65) at 260lbs and doing no cardio. Since doing cardio I'm also recovering a faster between sets.