Rog447's Quest To 250lbs.

[Rog447]

Vitals

• Name: Ryan
• Age: 19
• Height: 6'
• Weight: 215

As the thread title says, my goal is to get to a lean 250lbs. My diet right now is roughly 5500-6000 calories per day. My training is always varying because the body adapts so quickly to any split, im always changing things up. Hoping to get to 225-230ish this bulk, and then run a slow cut for awhile. I want to compete eventually but i know i need to be 250+ before even stepping onstage. Personal records will be listed in green.

Best Lifts

• Squat: 335x3
• Deadlift: 455x1
• Incline BB: 225x4

[Rog447]

Training right now is DC style...I will start with 3B tomorrow.

(1A) Biceps/Forearms/Calves/Hamstrings/Quads

Preacher Curls 15-25 reps Rest-paused
Pinwheel Curls 15-20 reps
Seated Calf Raise 10-12 reps
Sumo Leg Press 15-30 Rest-paused
Hack Squat 6-10 reps + widow maker 20 reps

(2A) Chest/Shoulders/Triceps/Back Width/Back Thickness

HS Incline 11-15 reps Rest-paused
DB Shoulder Press 15-20 reps Rest-paused
Smith CGBP 15-20 reps Rest-paused
WG Pulldowns 15-25 reps Rest-paused
Deadlift 6-9 reps+ 9-12 reps

(2B) Biceps/Forearms/Calves/Hamstrings/Quads

DB Curls 15-25 reps Rest-paused
Reverse Cable Curls 11-20 reps
Leg Press Calf Raise 10-12 reps
SLDL 15-30 Reps
Leg Press 6-9 reps + widow maker 20 reps


(2B) Chest/Shoulders/Triceps/Back Width/Back Thickness

Incline BB 11-15 reps Rest-paused
HS Shoulder Press 15-20 reps Rest-paused
EZ Skullcrushers 15-30 reps Rest-paused
Hammer Pulldowns 15-25 reps Rest-paused
Rack Deadlift 6-9 reps + 9-12 reps

(3A) Biceps/Forearms/Calves/Hamstrings/Quads

EZ Bar Curls 15-25 reps Rest-paused
Hammer Curls 11-20 reps
Standing Calf Raise 10-12 reps
Lying Leg Curl 15-30 reps Rest-paused
Squats 6-9 reps + widow maker 20 reps

(3B) Chest/Shoulders/Triceps/Back Width/Back Thickness

Flat DB 11-15 reps Rest-paused
Smith Shoulder Press 15-20 reps Rest-paused
Dips 15-20 reps Rest-paused
Underhand Pulldowns 15-25 reps Rest-paused
T-Bar Row 6-9 reps + 9-12 reps

[Rog447]

DC Workout 3B

R/P (11-15) Flat DB Press

LT- None

TT- 100x10...4...3+1 =17 reps

R/P (15-20) Smith MP

LT- None

TT- 195x9...4...2 =15 reps

R/P (15-20) Dips

LT- None

TT- +45x10...5...3 =18 reps

R/P (15-25) CG Underhand Pulldown

LT- None

TT- 195x12...5...4 =21 reps

Old School Tbar Row w/ 45s

LT- N/A

TT- 250x10 205x15

[Rog447]

DC Workout 1A

R/P (15-25) Straight Bar Preacher Curl

LT- None

TT- +50x10...4...3 =17 reps

Pinwheel Curls

LT- None

TT- 50x30 reps

Seated Calf Raise

LT- None

TT- 90x15
135x8
180x6
135x8<90x12 r/p 90x10
135x8<90x10 r/p 90x10

(15-30) HS Sumo Leg Press

LT- None

TT- 14platesx22 (746lbs)

Hack Squat

LT- 360x8 230x20

TT- 430x10 320x20

Huge workout today! I destroyed everything. First set for hack squats i had 410 on there and was planning on 8 reps. i asked one of the trainers to watch me incase i got stuck and the ****er put two 10lb plates on there and told me to stop being a bitch. Glad he did though motivated me.

[nrk5014]

subbed dude. we gotta get lsu1 in here, since you're using his format and all

[Rog447]

subbed dude. we gotta get lsu1 in here, since you're using his format and all

hahah i know i sent him a link to my journal in his, so hopefully he will stop in. As i told him i went out to lunch a couple times with a 300lbs NPC competitor, and he told me i should train DC. Hes going to be doing my nutrition and training i believe to so im hoping to make some good gains in the future.

[nrk5014]

WOW!

what did he say was the benefit of DC training?

[Rog447]

WOW!

what did he say was the benefit of DC training?

He told me do very high reps, he recommended rack pulls for like 20-30 reps ! He says contrary to what everyone believes ectomorphs respond much better to higher rep ranges because we are primarily slow twitch muscle fibers....so heavy weight low reps gets us strong, but doesnt do much for hypertrophy. High rep ranges, stimulate all the slow twitch fibers and are beneficial to us. I believe thats what he said, my minds all cloudy right now. So im running DC for awhile until he gets everything lined up and we can start working together. As far as DC he just says rest pause training is king. Hes been doing it for a couple years now and had great results with it.

[nrk5014]

He told me do very high reps, he recommended rack pulls for like 20-30 reps ! He says contrary to what everyone believes ectomorphs respond much better to higher rep ranges because we are primarily slow twitch muscle fibers....so heavy weight low reps gets us strong, but doesnt do much for hypertrophy. High rep ranges, stimulate all the slow twitch fibers and are beneficial to us. I believe thats what he said, my minds all cloudy right now. So im running DC for awhile until he gets everything lined up and we can start working together. As far as DC he just says rest pause training is king. Hes been doing it for a couple years now and had great results with it.

cool, thanks dude.

[lewdog_5]

Are the stretches included too? I am very curious about this routine as I have been RP some exercises for the past few months and I am thinking about a full blown DC routine.

[Rog447]

Are the stretches included too? I am very curious about this routine as I have been RP some exercises for the past few months and I am thinking about a full blown DC routine.

hey what up lew? yes i include the stretches, i REALLY like the chest and lat ones. You have been RP more then a few exercises, most of them are RP now right? Liking it so far, def worth a shot. Im doing 1 day on 1 day off, which is what lsu is doing to i believe. If i start feeling burnt out i might throw the other day of rest in there.

[lewdog_5]

hey what up lew? yes i include the stretches, i REALLY like the chest and lat ones. You have been RP more then a few exercises, most of them are RP now right? Liking it so far, def worth a shot. Im doing 1 day on 1 day off, which is what lsu is doing to i believe. If i start feeling burnt out i might throw the other day of rest in there.

I have a bunch of pictures of the stretches but how do you include them in the routine? Do you just choose one after working that bodypart, do you do them all at the end of the session?

I am really liking it, that is why I am thinking of doing a full blown DC routine. The only problem is that I also want to still do clean and jerks on one day and snatches on another, and I don't know how that will fit with a DC routine, or if that is a terrible idea.

[LSU1]

I have a bunch of pictures of the stretches but how do you include them in the routine? Do you just choose one after working that bodypart, do you do them all at the end of the session?

I am really liking it, that is why I am thinking of doing a full blown DC routine. The only problem is that I also want to still do clean and jerks on one day and snatches on another, and I don't know how that will fit with a DC routine, or if that is a terrible idea.

you can fit them in, put them in place of shoulder exercises. do whatever rep ranges you feel are comfortable with them. i would still recommend an OH press on at least one of the days though

im in my man, been a busy weekend, will have more time later this week. great start dude, you will love this type of training!

[Rog447]

I have a bunch of pictures of the stretches but how do you include them in the routine? Do you just choose one after working that bodypart, do you do them all at the end of the session?

I am really liking it, that is why I am thinking of doing a full blown DC routine. The only problem is that I also want to still do clean and jerks on one day and snatches on another, and I don't know how that will fit with a DC routine, or if that is a terrible idea.

Yes i do the stretches after i hit that bodypart. For example....

(3B) Chest/Shoulders/Triceps/Back Width/Back Thickness

Flat DB 11-15 reps Rest-paused
Chest stretch
Smith Shoulder Press 15-20 reps Rest-paused
Shoulder stretch
Dips 15-20 reps Rest-paused
Tricep stretch
Underhand Pulldowns 15-25 reps Rest-paused
T-Bar Row 6-9 reps + 9-12 reps
Back stretch

(1A) Biceps/Forearms/Calves/Hamstrings/Quads

Preacher Curls 15-25 reps Rest-paused
Pinwheel Curls 15-20 reps
Bicep stretch
Seated Calf Raise 10-12 reps
Sumo Leg Press 15-30 Rest-paused
Hack Squat 6-10 reps + widow maker 20 reps
Hamstring+quad stretching

you can fit them in, put them in place of shoulder exercises. do whatever rep ranges you feel are comfortable with them. i would still recommend an OH press on at least one of the days though

im in my man, been a busy weekend, will have more time later this week. great start dude, you will love this type of training!

Good to have you man!

[Mythic Beast]

Name: Raryan

Fixed.

[lewdog_5]

I found some stretches but there seems to be only one stretch per body part? Do you just do the same stretch each time?

[Rog447]

I found some stretches but there seems to be only one stretch per body part? Do you just do the same stretch each time?

ya i just do all the same ones.

[Rog447]

DC Workout 2A

R/P (11-15) HS Incline

LT- None

TT- 250x10...3...2 =15 reps

R/P (15-20) DB Shoulder Press

LT- None

TT- 80x10...4...3 =17 reps

R/P (15-20) Smith CGBP

LT- None

TT- 205x10...5...3 =18 reps

R/P (15-25) WG Pulldown

LT- None

TT- 180x12...5...4 =21 reps

Deadlifts

LT- N/A

TT- 405x8 365x10

[nrk5014]

hell yeah dude, sick workout.

may I ask, how are you setting up your workout days? 1 on 1 off or MWF?

[LSU1]

really nice job rog, deads and db press really stand out

you have put on some serious size since i last saw you around, very impressive

you trying to reach 250 naturally? (i understand if you would rather keep that to yourself as well)

[lewdog_5]

Holy Deadlifts. Is that a big time PR for you because it seems like it to me?

DB presses are strong as well.

I had a question but forgot as I was typing this, hopefully it comes back to me.

[Rog447]

hell yeah dude, sick workout.

may I ask, how are you setting up your workout days? 1 on 1 off or MWF?

Thanks bro, yes i have it set up right now as 1 on 1 off. If i am super sore from a workout ill take 2 days off to recover.

really nice job rog, deads and db press really stand out

you have put on some serious size since i last saw you around, very impressive

you trying to reach 250 naturally? (i understand if you would rather keep that to yourself as well)

Thanks bro, means alot.

Holy Deadlifts. Is that a big time PR for you because it seems like it to me?

DB presses are strong as well.

I had a question but forgot as I was typing this, hopefully it comes back to me.

lol at forgetting the question.....i hate when that happens. Thanks Lew, ya its a big deadlift PR. I havent been doing them consistently, but my squat went up alot so i knew deads would come right with it. My 1 rep max should be around 500lbs.

[Mythic Beast]

Those deads are savage.

[Rog447]

Those deads are savage.

Thanks!

[Rog447]

DC Workout 2A

R/P (15-25) Incline DB Curl

LT- None

TT- 40x9...4...3 =16 reps

Reverse Cable Curls

LT- None

TT- 35x15

Leg Press Calf Raise (Total Plates)

LT- None

TT- 8x15
10x15
12x10
8x15
8x10<6x10<4x10<2x10

(15-30) Platform SLDL

LT- None

TT- 245x18

HS Leg Press (Total Plates)

LT- 798x6 568x20

TT- 18x8 (928lbs)14x22 (746lbs)

[nrk5014]

nice workout. are you not restpausing everything?

[Rog447]

nice workout. are you not restpausing everything?

No. forearm, quad, back thickness aren't rest paused.

[Rog447]

On a side note, i got my diet and training all lined up. He has me doing a variation of DC training....and rotating between high carb low protein and low carb high protein days. Diet will be started tomorrow, training im gonna hold off on for a couple weeks, lets just say its a VERY interesting approach.

[lewdog_5]

Quick question? On days were I do hamstring then quads, would I still do the hamstring stretch after say SLDL, even though it can be quite painful and then I have to squat right after that? Or should I save both hamstring and quad stretches for after both my leg exercises have been completed?

[Rog447]

Quick question? On days were I do hamstring then quads, would I still do the hamstring stretch after say SLDL, even though it can be quite painful and then I have to squat right after that? Or should I save both hamstring and quad stretches for after both my leg exercises have been completed?

I do both hamstring and quad stretches AFTER the workout.