DPR Defeats Narcolepsy

[DPR]

I figured that it was time for me to start a new journal. In the last couple weeks I have only worked out a couple of times. I figured making a journal would help motivate me a little bit. I have a neurological disorder called narcolepsy. Over the last couple of weeks it has been kicking me in the ass. I haven't had enough energy to workout countless times this month. I figured if I made a journal and titled it "DPR defeats narcolepsy" than it might motivate be some, since I'll want to live up to that.

Obviously, I can't totally defeat it, because there is no clue. Nevertheless, maybe it'll help me get motivated to lift when I'm exhausted. I've been having a really hard time lately with that and schoolwork combined, so I desperately need something to get me motivated. In addition to this journal, I will also be updating my BodySpace (http://bodyspace.bodybuilding.com/DPR/) and BodyBlog (http://blog.bodybuilding.com/DPR) daily.

Current Stats
Age: 19
Height: 5-10
Weight: 164 (at night)

[DPR]

Workout Routine
Westside For Skinny Bastards II

Monday- Max Effort Upper Body
Foam (instead of a board) Barbell Bench Press- Work up to a max set of 3-5 reps.
Incline Dumbbell Bench Press- Perform 3-4 sets of 6-10 reps.
Hammer Grip Chinups supersetted with Dumbbell Rear Laterals - Perform 3-4 supersets of 8-12 reps of each exercise.
Hammer Curls- Perform 3 sets of 6-10 reps.

Tuesday- Max Effort Lower Body
Rack Pull- Work up to a max set of 3-5 reps.
Lunges- Perform 3 sets of 8-12 reps.
Hyperextensions or Leg Curls- Perform 3-4 sets of 8-15 reps.
Dumbbell Shrugs supersetted with Plate Pinch Gripping (timed set)- Perform 3-4 supersets.

Wednesday- Rest Or Cardio

Thursday- Repetition Upper Body
Barbell Bench Press- Work up to 3 sets of max reps, rest 90 seconds between sets.
Chest-Supported Rows supersetted with Lat Pulldowns- Perform 3-4 supersets of 8-12 reps of each exercise.
Dumbbell Shoulder Press- Perform 3-4 sets of 8-15 reps.
Barbell Curls supersetted with Dumbbell Triceps Extensions- Perform 2-3 supersets of 8-12 reps of each exercise.

Friday- Repitition Lower Body
Leg Press- Perform 3-4 sets of 8-12 reps.
Hyperextensions or Leg Curls- Perform 3-4 sets of 8-12 reps.
Calf Raises- Perform 2-3 sets for 10-15 reps.
Side Laterals (light weight)- Perform 2 sets of 10-15 reps.

Saturday- Cardio

Sunday- Rest

(Note: I will be changing the excercises around every few weeks.)

[DPR]

Diet
(Note: I doubt I will follow this perfectly. If I eat anywheres near the diet I've posted below, I will be happy. Reason being varying sleep/waking hours and being in college. I will try my best)

First Breakfast Meal:
250 ml egg White
2 whole omega 3 eggs
1/4 cup mixed beans
1 cup mixed vegetables
25 grams cashews
2 fish oil capsules
5 grams of Creatine (only taken at this time on non-workout days)
5 grams BCAA
multivitamin

Second Breakfast Meal:
Labrada Lean Body MRP
25 grams almond
200 grams plain yogurt

First Lunch Meal:
200 grams lean meat (raw weight)
large garden salad
1 teaspoon flax oil
1 teaspoon olive oil
2 fish oil capsules
400 grams yogurt
50 grams cheese

Second Lunch Meal:
200 grams lean meat (raw weight)
large garden salad
1 teaspoon flax oil
1 teaspoon olive oil
25 grams walnuts

Dinner Meal:
200 grams lean meat (raw weight)
Large Garden Salad
50 grams rice
1 serving fruit
25 grams cashews
2 fish oil
5 grams BCAA

Pre-Bed Meal:
250 ml egg white
2 whole omega 3 eggs
1 serving fruit
50 grams cheese
5 grams BCAA
1/2 serving Muscle Milk

[DPR]

Pre, During, And Post-Workout Nutrition

15-30 minutes Pre-Workout
1 1/2 scoop of Whey Protein
Sports Drink with High GI Carbs
5 grams of BCAA Powder

During Workout
5 grams of BCAA Powder
Water

Immediately Post-Workout
1 1/2 scoops of Whey Protein
Sports Drink with High GI Carbs
5 grams of BCAA Powder
5 grams of Creatine Monohydrate

[DPR]

My Biggest Goals
- Gain atleast 10-15 pounds while still maintaining a low BF %.
- Be able to "foam press" atleast 225 by before '06 is over (being able to do 225 on regular flat bench before the end of '06 would be great also).
- Strengthen my legs a lot. They are my biggest weak point.
- Have fun lifting weights and getting in shape.
- To be able to keep having narcolepsy from holding me back in working out and all other aspects of life.

[DPR]

Week 1, Day 1 (Monday, October 16th)
Max Effort Upper Body

Foam Barbell Bench Press- 200x3, 185x3
Incline DB Press- 60x5, 60x6, 60x4
Hammer Grip Chinups supersetted with DB Rear Laterals- BWx10 10x16, BWx6 10x15, BWx6 10x15
DB Alternate Hammer Curls- 35x7, 30x8

(Notes: I was happy with my "Foam" Bench Press. I got the first 2 reps by myself and my spotter just barely touched the bar for the 3rd one. I still think I would've definetly finished it on my own without his help.

On the 3rd rep of my set on 185, at the bottom, my chest died for a second. Once my spotter moved the bar slightly I was able to shoot it up. I'll have to go lighter on my second set next time.

By the way I just use a foam instead of a board press. The foam pad I use is equivalent to either a 2 or 3 board press

The Inclines and Chinups felt much heavier than normal. I think it is because I hadn't done Incline DB Presses in a while and I am used to doing Chinups right after benching. The Foam Flat Benching was also pretty damn hard today, so I am not shocked. I usually can get 13 if I do it as my second excercise during an upper body workout.

This was my first time doing Rear Laterals and they were harder then I had expected. The Hammer Curls also felt heavy as hell today. Well anyways, I think my workout today went well.)

[youknowryan]

go,go,go!

it's good that you're kicking a$$ and taking names... many would just give up.

THUMBS UP MAN! reps for ya!

[DPR]

I forgot to add that for the first couple of weeks, I will only be doing legs once a week (probably a max-effort day on friday). I will be doing this because I don't have much endurance and my legs and they don't recover as fast as they should. I will gradually work up to doing 2 leg workouts per week. Tuesday, instead of a leg workout, I will be doing cardio.

[VikingMan]

Good luck man. Fire it up!

[DPR]

Week 1, Day 5 (Friday, October 20th)
Repetition Upper Body

Flat Barbell Bench Press- 135x17, 135x12, 135x9
Seated Rows supersetted with Lat Pulldowns- 165x12 135x10, 165x10 135x10, 165x10 135x10
Side Laterals- 25x12, 25x10, 20x12
Tricep Pushdowns supersetted with Barbell Curls- 100x12 70x8

(Note: Great workout. It flat out kicked my ass. 1 superset or arms was plenty for me. I was sore as hell. This was the main reason I waited 1 extra day to do my rep. upper body day. I still wasn't 100% Thursday from my Monday workout so I took an extra rest day. I have to do a lower body workout tomorrow which really sucks.)

[DPR]

Week 2, Day 2 (Tuesday, October 24th)
Max Effort Upper Body

Foam Barbell Bench Press- 200x3***, 135x6 (very light)
Incline DB Press- 60x7, 60x5, 60x5
Hammer Grip Chinups supersetted with DB Rear Laterals- [i]BWx10 12x15, BWx7 12x15, BWx6 12x15, BWX5, 12x5
DB Alternate Hammer Curls- 35x8, 30x9

(Notes: *** My max effort set of foam (board) presses was pathetic. The first rep it died for a second. Then my spotter lightly touched it and I got it up. Second rep same thing. 3rd rep total failure. I still completed it with help but it was a pitiful set. Last week I got the first 2 or 200 without help and I completed the 3rd with even less help then I needed on the first set today. The rest of the workout was fine. I added a 4th superset of chins and rear laterals.

Tomorrow I'll be doing the first lower body workout of this journal. It's about time!)

[DPR]

Week 2, Day 5 (Friday, October 27th)
Repetition Upper Body

Barbell Bench Press- 135x17, 135x4 (way way sort of failure)
Barbell Rows supersetted with Lat Pulldowns- 155x7 137x10, 155x6 137x8, 145x6 137x10
Side Laterals- 25x12, 25x10, 25x10
Tricep Pushdowns supersetted with Barbell Curls- 110x15 70x10, 120x13 70x8

(Notes: Decent workout today. I've been noticing that doing 3 sets of max reps of speed benching has really hurt my recovery time, so I did only 1 hard set. The second wasn't even worth doing because I stopped so short of failure.

The lat pulldown and tricep pushdown weight may be different because I did it at my school's gym. The machines are different than LA Fitness.)

[DPR]

Wednesday November 1
Full Body

Bench Press- 185x5, 175x4, 135x6 (light, short of failure)
DB Shoulder Press- 50x6, 50x6, 50x7
Universal Machine Leg Press- 252x12, 281x12, 308x10
Universal Machine Lat Pulldown- 137x10, 150x6
Tricep Pushdowns supersetted with Hammer Curls- 130x8 35x8, 130x8 35x8, 130x8 35x8

Monday, November 6
Upper Body

Incline DB Press supersetted with Hammer Grip Chinups- 65x8 BWx11, 65x6 BWx8, 65x5 BWx8
Seated Rows- 120x12, 150x4
Side Laterals- 25x10, 20x12
Machine Curls- 90x10, 100x7
DB Tricep Extensions- 40x12, 40x12

Wednesday, November 8
Upper Body

DB Shoulder Press-60x5, 55x6 55x5
Decline DB Press- 60x10, 60x6
Chest Rows- setting14x10,9,8
Preacher Curls- ezbar+50x7, ezbar+60x5

[DPR]

I figured I start up the journal again.
This is a modified version of one of iron addict's strength routines.

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

[DPR]

Wednesday, Jan. 17
Legs, Back, Biceps
DB Walking Lunges 2x5 (5 reps for each leg)
Lying Leg Curls- 40x8, 40x8, 40x8
Barbell Rows- 135x6, 145x6, 150x6, 150x6
Dumbbell curls- 35x8, 35x8, 35x7
DB Calf Raises- 20x15
Leg Press Calf Raises- 281.25x30

[DPR]

Friday, Jan. 19
Chest, Shoulders, Triceps
Bench Press- 190x3 (could've done 4), 190x3, 185x3
Incline DB Press- 65x7, 60x7, 60x6
DB Shoulder press- 45x8, 45x4 (I was in a rush and I didn't rest enough for the second set)
Machine Shoulder Press- 100x4
Tricep Pushdown (harder machine)- 60x10, 60x8

[DPR]

Friday, Jan. 22
Legs, Back, Biceps
Deadlifts- 205x5, 215x5 (went sort've light. I haven't done these in a good amount of time)
Linear Leg Press- 270x10, 290x10
Chinups- BWx8, BWx7, BWx6, BWx6
Barbell Curls- 80x8, 70x6
Standing Machine Calf Raises- 195 (i think)x15, 195x15
Seated Cable Curls- 60x10
Seated Machine Calf Raises- 75x15

[DPR]

I started WS4SB again today:

Monday 1/29 - Max Effort Upper Body
Bench Press- (warm up sets- 45x5, 95x3, 115x3, 135x3, 155x2, 175x1), 195x3 PR (never attempted that weight before, except for board presses), 115x5 (light, easy, not close to failure)
Incline DB Bench Press- 65x8, 65x5, 60x6
Seated Cable Rows- 165x12, 180x6, 165x10
Lat Pulldowns-- 150x9, 150x8, 135x8
Hammer Curls- 35x6, 30x7
Seated Cable Curls- 60x8

[DPR]

Monday 1/29 - Low Volume Lower Body
Rack Pulls (1/2 deadlift, slightly above knee)- (warmups 95x5, 135x3, 185x3, 205x3, 225x2, 245x2, 275x1, 300x1), 315x2 PR (could've maybe done a 3rd)
Lunges- 40x6
Leg Curls- 90x8
Standing Machine Calf Raises- 195x20

[GREENFEATHER]

Your workouts look solid man!! Do they have you on any meds for the narcolepsy? I have a friend who is cataplectic, she goes into a catatonic state when she sees stuffed animals! Reps as well!

[DPR]

Originally Posted by GREENFEATHER

Your workouts look solid man!! Do they have you on any meds for the narcolepsy? I have a friend who is cataplectic, she goes into a catatonic state when she sees stuffed animals! Reps as well!

Thanks man. Yeah i take Provigil when I wake up and about an hour before I workout and lunesta before I go to bed. Damn that sucks. Luckily I don't have cataplexy. Thanks for the feedback.

[solarize]

Looks good, solid diet!

[DPR]

Originally Posted by solarize

Looks good, solid diet!

thanks. The diet I wrote is pretty solid but it's hard as hell to stick to it.

[DPR]

Thursday, February 1- Rep. Upper Body
Bench Press- 135x17 (could've done a couple more), 135x9, 135x8
Chinups- BWx8, BWx6, Assisted 34lbs+9
Machine Rear Delt Rows- 110x13, 120x10, 120x10
Side Laterals- 20x12, 20x12, 20x10
Tricep Pushdowns- 50x12, 50x12
Cable Curls- 60x8

[DPR]

Monday, February 5th- Max Effort Upper Body
Bench Press- (warmups- 45x5, 95x5, 115x3, 135x3, 160x2, 180x1), 200x3 PR, 155x5 (light) (last week's monday workout was this weight as well. i put 115 by mistake)
Incline DB Bench Press- 60x8, 60x7, 60x6
Chinups- BWx8, BWx7, BWx6
Rear Lateral Machine Raises- 130x11
Hammer Curls- 30x13, 35x8
Rear Lateral Machine Raises- 130x11, 130x10

[DPR]

Monday, February 5th- Max Effort Upper Body
Bench Press- (warmups- 45x5, 95x5, 115x3, 135x3, 160x2, 180x1), 200x3 PR, 155x5 (light) (last week's monday workout was this weight as well. i put 115 by mistake)
Incline DB Bench Press- 60x8, 60x7, 60x6
Chinups- BWx8, BWx7, BWx6
Rear Lateral Machine Raises- 130x11
Hammer Curls- 30x13, 35x8
Rear Lateral Machine Raises- 130x11, 130x10

[DPR]

Friday, February 9th- Repetition Upper Body
Bench Press- 135x19 (PR, could've done at least 1 or 2 more), 135, 135x10
Cable Rows supersetted with Lat Pulldowns- 180x10 135x10, 180x10 135x7
Lat Pulldowns supersetted with Cable Rows- 135x10, 165x8
Side Laterals- 20x15, 25x12, 25x12
Tricep Pushdowns supersetted with Seated Cable Curls- 80x15 60x13, 90x12 70x9

[DPR]

Tuesday, February 13th- Max Effort Upper Body
Bench Press- warmups (45x5, 95x4, 125x3, 145x3, 165x2, 185x1), 205x3 PR (don't know if I really got 3 cause my spotter sucked; regardless I've never benched this weight once before so it is a PR)
Incline DB Press- 60x9, 60x7, 60x6
Parallel Bar Chinups- BWx10, BWx6
Assisted Parallel Bar Chinups- Assisted 28lbs+8
Rear Lateral Machine Raises (harder machine)- 70x10, 60x12, 60x12
Hammer Curls- 30x11, 30x8

Friday, February 16th- Repetition Upper Body
Bench Press- 135x20 PR (had at least 1-2 left in the tank), 135x12, 135x13 (failure on 13th)
Lat Pulldowns- 150x10, 150x9, 135x10
Cable High Rows- 120x10, 120x10
Seated Cable Rows- 150x10
Side Laterals- 25x12, 25x10
Machine Shoulder Press- 90x8
Tricep Pushdowns- 90x12, 100x8
Seated Cable Curls- 70x10, 70x9

[DPR]

Tuesday, February 20th- Max Effort Upper Body
Incline Bench Press- 185x6 PR (not sure how many I got on my own. My spotter sucked and started helping on the 3rd or 4th rep when it still was easy. I probably got 4 1/2-5 on my own), 190x2 (my spotter is a trainer now and he made me try it with a really wide grip. felt weird and I don't even know if I go 1 on my own)
DB Bench Press- 70x6, 70x6, 70x5
Chinups supersetted with Bent Over Rear Lateral Raises- BWx10 20x15, BWx6 20x12, BWx5 20x10
DB Alternate Curls- 30x12, 30x8