BIG D's power-bodybuilding journal

**dpd555** · 07-02-2006, 01:21 PM

My background is powerlifting, but over the last few years I have been transitioning into bodybuilding with no aspirations to compete though.
Comments and suggestions would be much appreciated.
Thanks in advance!

My Stats:
6,1' @ 245-250
BF ~6-7%
Arms: 19.25 (cold), > 20 pumped
Chest: 54
Legs: 27-28
Calves: 17.5

My Lifts:
Flat Bench: 515 x 2 (best), 465 x 2 (current)
Incline Bench: 405 x 5
Deadlift: 675 x 5, 585 x 12
Bent Row: 455 x 8
Squat: 675 x 4, 585 x 12

My Diet:
2 tbs olive oil
4 whole eggs
Chicken breast
Large potato
1 scoop whey w/12 oz grape juice
Protein, Carbs, Fat: 75, 75, 55

2 chicken breasts w/skin, protein bar
Protein, Carbs, Fat: 90, 25, 30

Can of tuna,
Protein bar
Green tea w/ honey
Protein, Carbs, Fat: 60, 35, 10

Workout- Tues, Thurs, Sun

2 scoops whey/ 8oz. grape juice
6 eggs/4 yolks,
� chicken breast
1 potato
Protein, Carbs, Fat: 85, 60, 25

Protein pudding w/honey
Apple
2 tbs oil
Protein, Carbs, Fat: 40, 40, 30

Total:
Protein, Carbs, Fat: 350, 245, 150
Calories: 3640

Supplements:
6 grams Fish Oils
2 multivitamins
320mg Saw palmetto
400mg ALA
500mg ALCAR
5 grams creatine

**dpd555** · 07-02-2006, 01:27 PM

Bump.
Just updated my "signature" with more current stats

**dpd555** · 07-02-2006, 01:38 PM

a recent pic

**young_squatter** · 07-02-2006, 01:46 PM

Wow your huge, whats your routine like? Good luck man

**dpd555** · 07-02-2006, 03:54 PM

My Back.
This is my strongest bodypart, and I'm trying to get everything else into proportion with it.

**dpd555** · 07-02-2006, 04:06 PM

My routine goes like this:
Tuesday: Push Day: chest, triceps, shoulders
Thursday: Pull Day: back, traps
Saturday: Biceps (I need to bring these up, so I train then alone)
Sunday: Legs

Note: I do a few warmups and only 1 or 2 work sets. Low volume, heavy weight and high intensity. My workouts rarely go over 45 minutes. If my weekends are busy I'll combine Saturday and Sunday workouts.

Did biceps yesterday- short 15 minutes workout
BB curls: 225 x 5, 185 x 11, 135 x 21
Alternate DB curls: 100 x 6, 65 x 12

Did Legs today: short 20 minute workout
Hack Squats: 500 x 12, 590 x 6
Standing Calf Raises: 800 x 11

**young_squatter** · 07-02-2006, 04:29 PM

Wow, that back is freaking sick. ITS HUGE.

**dpd555** · 07-02-2006, 05:22 PM

Thanks! I just need to put more detail into my back and maybe add some thickness to my upper lats. I did tons of HEAVY deadlifts in my teenage years and lots of heavy weighted chins- with three 45lb plates on. I need to get back to doing chins again- best exercise for lats hands down!

**young_squatter** · 07-02-2006, 07:02 PM

Originally Posted by dpd555

Thanks! I just need to put more detail into my back and maybe add some thickness to my upper lats. I did tons of HEAVY deadlifts in my teenage years and lots of heavy weighted chins- with three 45lb plates on. I need to get back to doing chins again- best exercise for lats hands down!

chins? interesting. What type do you do?

**gymratluke** · 07-02-2006, 07:08 PM

Wow, nice lifts. Pics look great as well! Cant wait to see how this jounal turns out....

**dpd555** · 07-02-2006, 07:41 PM

Thanks gymratluke! checked out your myspace profile- very nice! BTW- awesome quad!
I'm kinda busy, but I'll try to keep this as updated as possible.
I want to hit a lean 265 by winter and maybe do a powerlifting event in the Tampa area- if I could get my bench back up over 500. I recently tore my pec and my rotator cuff has seen better days, so I'm staying currently staying away from heavy flat benching.

hi young_squatter- regarding the chins. I always did wide grip chins to the front, pulling my chest to the bar.
I also did weighted "hangs" when younger, in which I would attach 150 to 200lbs to my waist and just hang on the chinning bar doing what I called lat shrugs.

**babygotback2** · 07-03-2006, 06:03 AM

WOW Big D

Your bodies amazing, very similiar to my Xboyfriends actually! Great workouts too

BTW~ thanx for your compliments in my journal-Your too sweet.
Have a great day
~Sarah

**dpd555** · 07-03-2006, 04:38 PM

BGB2,
YOU are too sweet! Yeah, my x a had similar body to yours- amazing in all the right areas�.especially the �back�. Keep up the great work at perfecting your already perfect bod!!
Big D

**dpd555** · 07-03-2006, 04:42 PM

Since moving to FL in June eating enough food to maintain my weight has been a challenge, and my busy work schedule doesn�t help. I�m still getting food in but it�s hard to get motivated to eat in this extreme heat b/c I have no appetite However, there is no lack of motivation in my gym (Powerhouse Gym, Tampa). There are some huge dudes there! including a few IFBB pros. I suspect some (many) are �chemically enhanced�, but it�s still motivating none the less.
I have been nursing a torn pec for the last month or two and the only heavy compound movement I can perform without feeling pain is bench dips. Prior to this injury I never really did them, but I love doing them now. I put the EZ curl bar across my lap. Last week I put three 45s and a 25 plate on each side of the EZ curl bar (340lbs) and I was able to get 8 reps�deep reps with my elbows above my head. My pecs were sore (good soreness) the next day and it didn�t seem to bother my injury. I made sure to do them slow and controlled. I hope to get 9 reps with the same weight tomorrow. I have not done DB flies or presses since this injury, but I may try them tomorrow with light weight.
Regarding my training. I mentioned doing �low volume�. I had several PMs asking if this meant low reps or low sets. By low volume I mean low # of sets. I feel that 2 to 3 work sets (after warm-ups) is enough to stimulate even large muscle groups if the intensity is HIGH. This is the best way to train for size and strength in my opinion. The guys at my gym say I�m �grossly undertraining� and that it�s limiting my potential. I beg to differ, at least for powerlifting. High volume puts me on the fast track to overtraining, especially with the weights I use. They do 20 to 30 sets/bodypart!!! However, there bodies are much more refined and detailed than mine, so maybe doing higher volume on some days could help with adding detail, but thta's not my goal for now.
I also need to start doing consistent cardio again. My excuse has been that I�m too busy, but it�s just too important (for health reasons) to slack on�.

**babygotback2** · 07-04-2006, 05:51 AM

Originally Posted by dpd555

BGB2,
YOU are too sweet! Yeah, my x a had similar body to yours- amazing in all the right areas�.especially the �back�. Keep up the great work at perfecting your already perfect bod!!
Big D

thanx....your must miss that huh! LOL....
Sarah

**dpd555** · 07-04-2006, 08:41 AM

Originally Posted by babygotback2

thanx....your must miss that huh! LOL....
Sarah

oh yeah....i miss it!

**TheCore** · 07-04-2006, 10:28 AM

Damn bro, your looking huge! Nice lifts also, props! I see you are a powerlifter gone over to the other side

What kind of powerlifting routines did you follow before this?

**young_squatter** · 07-04-2006, 11:18 AM

How much do you need to eat to maintain your weight?

**dpd555** · 07-04-2006, 12:22 PM

Originally Posted by young_squatter

How much do you need to eat to maintain your weight?

I eat this diet on the weekdays and eat whatever on the weekends - usually just more of the same food and occasionally sweets

My Diet:
2 tbs olive oil
4 whole eggs
Chicken breast
Large potato
1 scoop whey w/12 oz grape juice
Protein, Carbs, Fat: 75, 75, 55

2 chicken breasts w/skin, protein bar
Protein, Carbs, Fat: 90, 25, 30

Can of tuna,
Protein bar
Green tea w/ honey
Protein, Carbs, Fat: 60, 35, 10

Workout- Tues, Thurs, Sun

2 scoops whey/ 8oz. grape juice
6 eggs/4 yolks,
� chicken breast
1 potato
Protein, Carbs, Fat: 85, 60, 25

Protein pudding w/honey
Apple
2 tbs oil
Protein, Carbs, Fat: 40, 40, 30

Total:
Protein, Carbs, Fat: 350, 245, 150
Calories: 3640

**dpd555** · 07-04-2006, 12:29 PM

lat spread. wanting to add more thichkness and detail into my upper/outer lats

**gymratluke** · 07-04-2006, 01:12 PM

Originally Posted by dpd555

lat spread. wanting to add more thichkness and detail into my upper/outer lats

WOW

Thats one HUGE F*ckin back man!

**babygotback2** · 07-04-2006, 04:27 PM

Originally Posted by dpd555

BGB2,
YOU are too sweet! Yeah, my x a had similar body to yours- amazing in all the right areas�.especially the �back�. Keep up the great work at perfecting your already perfect bod!!
Big D

Hey,
check out my new pic's in my journal & let me know what you think

~sarah

**babygotback2** · 07-04-2006, 04:29 PM

Originally Posted by dpd555

oh yeah....i miss it!

im sure she misses you too

i put somemore pics up in my journal, mind fixing them again? cant figure out myself, or just tell me how so i dont have to bug you

Thanx hon

**dpd555** · 07-05-2006, 06:20 PM

Originally Posted by gymratluke

WOW

Thats one HUGE F*ckin back man!

Thanks!
This is a pic of me last summer. I am a good 12-14lbs heavier now, but a little more fat.
I am trying very hard to bring my calves up. Notice that my Left Calf is smaller, and that is because I ruptured it 10 years ago and it's never been the same. It was acutally larger than my right calf before breaking the tendon.
Lt Calf: 17"
Rt. Calf: 18"

**dpd555** · 07-05-2006, 06:33 PM

Had an awesome chest workout yesterday.

Bench Dips: 385 x 6, 295 x 14 (put the EZ curl bar on my lap-ouch!)
Cable Flies: 120 x 10, 100 x 15
DB Flies: 65 x 25 x 20 (these felt OK with my slightly torn pec, so I will go heavier next week)

Workout took about 30 minutes.

**Rune** · 07-05-2006, 06:39 PM

Originally Posted by dpd555

lat spread. wanting to add more thichkness and detail into my upper/outer lats

I think your wall is blocking you out..

Seriously, your an absolute tank man. I can only hope to be at your level one day.

**dpd555** · 07-05-2006, 07:01 PM

Originally Posted by Rune

I think your wall is blocking you out..

Seriously, your an absolute tank man. I can only hope to be at your level one day.

Thanks, and I found your journal very informative and inspiring. Great job!

**babygotback2** · 07-06-2006, 04:01 PM

Just stopped in to say hey

Have a great day
~sarah

**IronKitty** · 07-07-2006, 10:57 AM

Hi, I am new to the board. You are totally HUGE! How long did it take you to get that big? I see your in Tampa. Where is the powerhouse gym in Tampa? I sometimes workout at Worlds Gym in Tampa. check your messages

**IronKitty** · 07-07-2006, 11:52 AM

Originally Posted by gymratluke

WOW

Thats one HUGE F*ckin back man!

No that's a back!! Can you fly with those wings?

How do I get my lats to come out?

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