GK: DC Disciple

[Giant_Killer]

This log will include my DC workouts as well as a daily excerpt from the foundational bible of DC- Cycles for Pennies. Follow as I grow motherf**kers.

First workout is Monday. Let's get this all together.

This sport is about extremes--using weights you havent used previously, taking in amounts of food to build greater muscle mass-in amounts you never have done previously, and doing the cardio to keep you at an acceptable offseason training bodyfat that keeps you happy. Get your act together and think this all out or quit your complaining and dreaming and take up tennis.
-"Doggcrapp"

Workout 1
Chest
A) Incline DB
B) Flat DB
C) Dips
Shoulders
A) DB Sh. Press
B) Clean & Press
C) HS Sh. Press
Triceps
A) CGBP
B) Skullcrushers
C) OH DB Press
Back Width
A) Pullup
B) Rack Chins
C) Close Grip Pulldown
Back Thickness
A) BB Rows
B) DB Rows
C) Rack Deads

Workout 2
Biceps
A) DB Curl
B) Barbell Curl
C) Preacher Curl
Forearms
A) Reverse-Grip Cable Curl
B) Hammer Curl
C) Forearm Curl
Calves
A) Seated Calf Raise
B) Leg Press Calf Raise
C) repeat
Hamstrings
A) Stiff Leg Dead
B) Lying Leg Curl
C) Sumo Leg Press
Quads
A) Hack Squats
B) ATG Squat
C) Leg Press


Workouts are rotated Monday, Wednesday, Friday. Monday will be workout 1A. Wednesday will be 2A. Friday will be 1B, etc.

A single movement is selected for each muscle group in each workout. Warmup sets are performed and then one maximum effort rest paused set to total failure, followed by 1 min. extreme stretches for myofascial sheath size increase. After an initial set, 2 rest pause sets are completed. Rest Pauses are the amount of time it takes to take 15 breaths.

Every workout you must beat the Logbook, beat your baseline weights and/or number of repetitions. That is how you grow. Cardio is done according to metabolism and goals.

[Giant_Killer]

Setting base numbers to beat for both my workouts AND my nutrition starting Monday.

[SHOWTIME]

In for earth shattering workouts and insane PR's!

[Giant_Killer]

Originally Posted by SHOWTIME

In for earth shattering protein consumption and insane PR's!

Edited for accuracy.

Glad to see you're on board Show!

[rizzog466]

I'm here for the gangbang

[Giant_Killer]

Originally Posted by rizzog466

I'm here for the gangbang

YES!


No...


Maybe?

[Giant_Killer]

Cycles for Pennies thought of the day
I believe he who makes the greatest strength gains (in a controlled fashion)as a bodybuilder, makes the greatest muscle gains--note: i said strength gains--everyone knows someone naturally strong who can bench 400 yet isnt that big. Going from a beginning 375 bench to 400 isnt that great of a strength gain and wont result in much of a muscle gain. But if i show you someone who went from 150 to 400 on a benchpress, that guy will have about 2.5 inches more of muscle thickness on his pecs. That is an incredible strength gain and will equal out into an incredible muscle gain.

HS Incline warmup: 2 plates x 12, 4 plates x 10
working set: 4 plates +50lb x 10 reps + 4 reps + 3 reps rest paused
1 min. extreme stretch
DB Seated Shoulder Press warmup: 30's x 10, 40's x 10
working set: 60's x 11 + 4 + 3 reps rest paused
1 min. extreme stretch
Close Grip Bench Press warmup: bar x 12, 95 x 10, 145 x 10
working set: 165 x 9 + 6 + 5 reps rest paused
1 min. extreme stretch
Wide Grip Pullup warmup: BW x 8, BW x 8
working set: +25 lb x 7 + 4 + 3 reps rest paused

Barbell Row warmup: 135 x 10, 225 x 8
working sets: 245 x 8, 225 x 10 straight sets
1 min. extreme stretch

[SHOWTIME]

WHOA!!! Awesome numbers, Killer Incline man!

[rizzog466]

Lookin tough brosef, I love rest-pause!

[B Con]

Hell yeah GK solid ass workout. I love that thought of the day thing as well its so damn true.

[SavageOne]

Looks like I'm the last of the IM (besides Hicks who's MIA) to join!

IN! DC looks interesting as hell, I might put this to use in the future!

[Giant_Killer]

Cycles for Pennies thought of the day
I believe anyone in this forum can turn their bodies into high protein-food processing machines. In fact I dont know of a better legal anabolic than hitting twice your bodyweight with protein grams over a definite amount of time. The difference is I have always had a very tough time gaining weight and I have to keep cardio episodes to 2 or less times a week to gain weight. Someone else in this forum who wants to build muscle on "the fast track" can get their 500 grams of protein in (along with moderate carbs and good fats) but might have to do a slight moderate cardio 2-6 times a week to keep lean. Again like recovery ability, I dont generalize and put people all in one boat. An endomorph and ectomorph who have the exact same muscle building genetic potential will not have the exact same bodyfat genetics....while each might have to take in 450grams of protein to build muscle at an optimal rate, the endomorph is going to probaly have to hit the treadmill- walking 4 times a week. I would much rather have people do things that way than curb back food (protein) intake to keep lean.

30 minutes of low intensity cardio on the treadmill tonight
~3.5 mph @ 0.0 incline first 10 min., 3.0 incline second 10, 0.0 last 10

[Giant_Killer]

Cycles for Pennies thought of the day
Training is all about adaption--in simple terms you lift a weight and your muscle has one of 2 choices--either tear completely under the load (which is incredibly rare and what we dont want)or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the load (next time). If the weight gets heavier--the muscle has to again remodel and get bigger again to handle it. You can superset, superslow, giant set, pre exhaust all day long but the infinite adaption is load---meaning heavier and heavier weights is the only infinite thing you can do in your training. Intensity is finite. Volume is finite (or infinite if you want to do 9000 sets per bodypart)...everything else is finite. The Load is infinite and heavier and heavier weights used(I DONT GIVE A **** WHAT SOME BUCK 58 POUND GURU SAYS)will make the biggest bodybuilder.

DB Curl warmup: 20's x 12, 35's x 8, 45's x 5
working set: 50's x 10 + 5 + 4 rest pause reps
1 min. extreme stretch

Reverse-Grip Cable Curl warmup: 70 x 15, 100 x 8
working set: 100 x 12 straight reps
1 min. extreme stretch

Seated Calf Raise warmup: 45 x 12, 45 x 12
working set: 55 x 12 DC Calf reps (5 sec. negative, 15 sec. hold at bottom in full stretch)
1 min. extreme stretch

Stiff Leg Deadlift warmup: bar x 12, 135 x 12, 185 x 10
working set: 225 x 10
(as soon as my back rounds out on these-the set is over...form is imperative)
1 min. extreme stretch

Hack Squat warmup: 3 plates x 10, 4 plates x 10, 5 plates x 10
working sets: 6 plates x 12, 5 plates x 22 rep Widowmaker
1 min. extreme stretch

[Giant_Killer]

Cycles for Pennies thought of the day
Some years ago a study was done on sumo wrestlers, elite bodybuilders, and a untrained group of people trying to determine the upper limit of lean body mass in a human being. The sumo's while having the greatest bodyfat percentage also had the greatest lean body mass above the elite bodybuilders and way above the untrained. Why? Sumo's for the most part dont weight train but eat excess amounts of rice and fish...shouldnt they have less LBM than the elite bodybuilders? How are they developing that kind of muscle mass if they are not weight training to get it? Obviously some kind of adaption is taking place with the excess food intake allowing for great amounts of muscle mass. What would happen if they took the precautions to keep their bodyfat in check with cardio day and night?

30 minutes of low intensity cardio on the treadmill
3.5 mph with no incline, stretching legs thouroughly half-way through to expedite recovery

[Eric-B]

I'm following along, enjoy those thoughts of the day quotes. Good stuff

[Giant_Killer]

Originally Posted by Eric-B

I'm following along, enjoy those thoughts of the day quotes. Good stuff

Thanks man good to have you on board.

I really feel "Cycles for Pennies" and DC Training as a whole, is in your face de-brainwashing and shocking albeit obvious truths we have been denying all too long for fear of going against established bodybuilding propaganda. (say that 5 times fast, LOL)

[SavageOne]

Gotta love the cardio! Interesting article caption as well. Really makes you wonder...

[Giant_Killer]

Cycles for Pennies thought of the day
Please think of the times when you make the best size gains---the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! then things start to slow down. Whats the next time? You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. And you get dramatically bigger-(im taking into effect protein assimilation, recovery etc also). The greatest strength gains you make will result in also the most rapid size gains. (if your taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group)

Rotator Cuff w/u
Broomstick Pullovers

1 min extreme stretch after each exercise

HS Wide Chest w/u: 2 plates x 12, 4 plates x 8, 6 plates x 8
working set: 6 plates +50 x 8 + 4 + 1 rest pause reps

Clean & Press w/u: bar x 12, 95 x 8
working set: 145 x 8 (PR- have never cleaned OR clean & pressed this much before)

Skullcrushers w/u: 70 x 8, 90 x 8
working set: 100 x 10 + 5 + 3 rest pause reps

Rack Chins w/u: BW x 10, 25 x 10
working set: 45 x 11 + 6 + 5 rest pause reps

T-bar Rows (chest supported-neutral grip)
working sets: 2 plates x 10, 2 plates +25 x 10

[ScottMcDWVU]

Hey Giant Killer two questions(workouts look good)

1- Were those clean and presses a straight set

2- Could you post up a sample days diet?

[heathershubby]

Just started reading about DC training. Realing serious alpha program looks like it is right up your ally nice work. Repps on recharge.

Subbs

[Giant_Killer]

Originally Posted by ScottMcDWVU

Hey Giant Killer two questions(workouts look good)

1- Were those clean and presses a straight set

2- Could you post up a sample days diet?

1- yes just a straight set, always on power movements like this where there is some risk for injury (were you to rest pause and not have enough energy to use proper form- Deadlifts, Squats, etc.)

2- Here's an average day, I don't divert from this much. I don't count calories I just pound food until I reach a point where I am gaining weight slowly but surely.

On waking- 50-75 g whey down the hatch to halt possible catabolism
~1-2 hours later- 5 whole eggs, 1 cup cottage cheese, 1 cup Old Fashioned oats w/ 1 packet Splenda, Toast or Frosted Flakes or something like that, tall glass of Whole Milk
2 hours later- 75g Whey, 1 cup ground Oats (Magic Bullet), maybe some cheese or Natty PB if I'm real hungry
2 hours later- 10-12 oz. steak or chicken, whole wheat pasta w/ low cal alfredo, tall glass of Whole Milk
---------low to trace carb cutoff approx. 6:00 pm--------------------
2 hours later- 75g Whey, 2 tsp Natty PB, 1 tsp. EVOO
2 hours later- Usually a big Tilapia filet with veggies and Natty PB
before bed- 75g Whey, 2 tsp. Natty PB, 1 tsp. EVOO

Originally Posted by heathershubby

Just started reading about DC training. Realing serious alpha program looks like it is right up your ally nice work. Repps on recharge.

Subbs

Thanks for subscribing man I really grow from DC and can state unwaveringly that it is optimal for my physiology. (say that 3 times fast! LOL )

[heathershubby]

Originally Posted by Giant_Killer

1- yes just a straight set, always on power movements like this where there is some risk for injury (were you to rest pause and not have enough energy to use proper form- Deadlifts, Squats, etc.)

2- Here's an average day, I don't divert from this much. I don't count calories I just pound food until I reach a point where I am gaining weight slowly but surely.

On waking- 50-75 g whey down the hatch to halt possible catabolism
~1-2 hours later- 5 whole eggs, 1 cup cottage cheese, 1 cup Old Fashioned oats w/ 1 packet Splenda, Toast or Frosted Flakes or something like that, tall glass of Whole Milk
2 hours later- 75g Whey, 1 cup ground Oats (Magic Bullet), maybe some cheese or Natty PB if I'm real hungry
2 hours later- 10-12 oz. steak or chicken, whole wheat pasta w/ low cal alfredo, tall glass of Whole Milk
---------low to trace carb cutoff approx. 6:00 pm--------------------
2 hours later- 75g Whey, 2 tsp Natty PB, 1 tsp. EVOO
2 hours later- Usually a big Tilapia filet with veggies and Natty PB
before bed- 75g Whey, 2 tsp. Natty PB, 1 tsp. EVOO



Thanks for subscribing man I really grow from DC and can state unwaveringly that it is optimal for my physiology. (say that 3 times fast! LOL )

thats a lot of fricken whey bro I would be sheeeting through the eye of a needle.

[Giant_Killer]

Originally Posted by heathershubby

thats a lot of fricken whey bro I would be sheeeting through the eye of a needle.

I don't have any problems with it. Is this where I shill for Dymatize Elite?

LOL, j/k, although they must have a kick ass enzyme blend in there.

[dragonoids]

Interesting log there! Subbed

[LSU1]

in to support a fellow DC'er

nice work man

btw, when you say 4 plates for example on HS incline, is that on both sides or one side? also, same question for hacks

[Giant_Killer]

Originally Posted by dragonoids

Interesting log there! Subbed

Good to have you on man.

Originally Posted by LSU1

in to support a fellow DC'er

nice work man

btw, when you say 4 plates for example on HS incline, is that on both sides or one side? also, same question for hacks

not many of us around here!

For HS when I say plates = total number of plates, so 4 plates = 2 per side, or like 6 plates +50 = 3 plates +25lb plate per side. Sometimes I will write out "per side" if I mean that.

The hack squat is also an ancient dungeon-era, single bar loading machine. So that's total plates.

[R_Bid]

in

strong workouts! the HS inclines are especially impressive!

[Giant_Killer]

Originally Posted by R_Bid

in

strong workouts! the HS inclines are especially impressive!

Thanks man!

[ScottMcDWVU]

Originally Posted by Giant_Killer

1- yes just a straight set, always on power movements like this where there is some risk for injury (were you to rest pause and not have enough energy to use proper form- Deadlifts, Squats, etc.)

Check out Justin's Harris' video of his RP clean and press, it can be done but if you don't feel safe doing it SS is fine.

2- Here's an average day, I don't divert from this much. I don't count calories I just pound food until I reach a point where I am gaining weight slowly but surely.

On waking- 50-75 g whey down the hatch to halt possible catabolism
~1-2 hours later- 5 whole eggs, 1 cup cottage cheese, 1 cup Old Fashioned oats w/ 1 packet Splenda, Toast or Frosted Flakes or something like that, tall glass of Whole Milk
2 hours later- 75g Whey, 1 cup ground Oats (Magic Bullet), maybe some cheese or Natty PB if I'm real hungry
2 hours later- 10-12 oz. steak or chicken, whole wheat pasta w/ low cal alfredo, tall glass of Whole Milk
---------low to trace carb cutoff approx. 6:00 pm--------------------
2 hours later- 75g Whey, 2 tsp Natty PB, 1 tsp. EVOO
2 hours later- Usually a big Tilapia filet with veggies and Natty PB
before bed- 75g Whey, 2 tsp. Natty PB, 1 tsp. EVOO

This might be the first time ever when I've commented on a DC diet lol... but you might just be getting too much protein. 2xbodyweight should have you at about 375 and it looks like you are getting that by meal 4 or 5. If you are going to boatload the protein make sure you are taking in large quantities of water.

You might be able to get away with this because you appear to be pretty lean but generally no fats are added past the carb cutoff point. Just protein+veggies. Also lot's of F+ simple carbs in some of the meals, keep it if you can stay lean but think about separating it out if you start to gain bodyfat at an unacceptable rate.

Good to see you are doing cardio though, many people totally skip on that and wonder why they get fat.

[Giant_Killer]

Originally Posted by ScottMcDWVU

Check out Justin's Harris' video of his RP clean and press, it can be done but if you don't feel safe doing it SS is fine.

Cool I'm going to have to check that out. On YouTube?

This might be the first time ever when I've commented on a DC diet lol... but you might just be getting too much protein. 2xbodyweight should have you at about 375 and it looks like you are getting that by meal 4 or 5. If you are going to boatload the protein make sure you are taking in large quantities of water.

I am most definitely boatloading the water and the protein. The whole food is right but the 75g shakes are an approximation, in actuality they are probably 50g except post-workout is 75. I am assaulting my body with protein though.

My brain is not work too good.

You might be able to get away with this because you appear to be pretty lean but generally no fats are added past the carb cutoff point. Just protein+veggies. Also lot's of F+ simple carbs in some of the meals, keep it if you can stay lean but think about separating it out if you start to gain bodyfat at an unacceptable rate.

Good to see you are doing cardio though, many people totally skip on that and wonder why they get fat.

Yeah I have this uncanny ability right now to eat fast carbs, but I always mix them with slow-GI foods. I'm gauging my physique in anticipation of cutting them out. Right now though, they are keeping me full and giving me a ton of energy without any bodyfat gain.

Of course the cardio helps with that too. I've never eaten this many calories before even with my past DC blasts, and I'm relying on my low bodyfat levels and maintenance cardio to keep me gaining quality.

Basically I'm just trying things with my diet that I've never tried to get to new levels, we'll see how it works!