DC Training Newbie

[Andalite]

hi ppl...

i started DC Training 2 weeks ago....

i have a journal on www.intens************ (the home of DoggCrapp), but i thought id add one here as well after all: this is my home, too, right?

well, im not gonna post my program up now....ill do that later on tonight....right now: this is just the opening thread so i dont get lazy to post so many posts later on tonight

peace

Andalite

[Rune]

You know what I think from PM's buddy, doing great so far.

I wish you continued succuss, your getting great advice from the DC guys at IM, so it should be good

[Andalite]

You know what I think from PM's buddy, doing great so far.

I wish you continued succuss, your getting great advice from the DC guys at IM, so it should be good

thanks man....i appreciate ur warm thoughts....thank you

[Andalite]

hey everybody

i've been on these boards quite a while now....doing a LOT more reading than posting

anyways, i started DC Training today and i thought it would be nice if i posted a journal out here

so anyways, this is the program i am doing:

Workout A1:
Incline Bench 11-15 RP
Side Raises 15-30 RP
Bent Arm Pullovers 11-20 RP
Lat Pull Downs 11-20 RP
Hammer Strength Rows 10-12 SS

Workout B1:
Preacher Curls 11-20 RP
Palms-up Wrist Curls 15-30 SS
Standing Calf Raises 10-12 SS
Leg Curls 15-30 RP
Hammer Strength Leg Press 6-10SS + 20 SS

Workout A2:
Dips 15-30 RP
Military Press 11-20 RP
Close Grip Press 11-20 RP
Chin-Ups 15-30 RP
Barbell Rows 10-12 SS

Workout B2:
Barbell Curls 11-20 RP
Palms-down Wrist Curls15-30 SS
Leg Press Calves 10-12 SS
Romanian Deads 15-30 RP
Olympic Squats 6-10 SS + 20 SS

Workout A3:
Hammer Strength 11-15 RP
Upright Rows 11-20 RP
EZ Extensions 15-30 RP
V-Bar Pull Downs 11-20 RP
Deadlifts 6-9 SS + 9-12 SS

Workout B3:
Dumbbell Curls 11-20 RP
Behind Back Wrist Curls 15-30 SS
Calf Raises 10-12 SS
Sumo Press on Hammer Strength Press 15-30 RP
Leg Press 6-10 SS + 20 SS

i am right now 168 lbs....i was 180 a few weeks ago, but due to depression (due to personal reasons) i lost so much weight...anyways, i'm back now and i plan on doing this for as long as i am physically capable....

i am not on any diet, but what i can tell u is: i am DEIFNITELY gonna try to get my diet in order...

so, here's the BASIC template i plan on following:

DIET:

Meal 1:
- Bowl of Fiber 1 or bran buds (I like to get a lot of my fiber here for convenience) in 2% milk
- 6 whole eggs, however you like (I think organic eggs are better BTW)
- Glass of milk

Meal 2:
- Protein drink in 2 cups of milk
- 3 tblspoons extra virgin (important) olive oil. You could use flax if you want but olive oil is sooo much cheaper and you're going to be going thru a lot of it.

Meal 3:
I usually eat some fast food now, based on whatever is a special. For example, 2 99 cent whoppers, or 2-3 99 cent double cheeseburgers, etc. Don't worry this won't make you fat, I'll explain later...

Meal 4:
At least 10 oz of chicken, steak, or fish. Drink some milk with this, if you're still hungry eat complex carbs till you're full. Some pasta or rice would be good.

Post-workout meal (fit this in obviously where it should go)
1.5-2 servings protein shake (yes that means as much as 110 g)
75 g or so simple sugar carbs, dextrose powder, grape juice etc...(I like dextrose powder from supplement direct)
And a complex carb like 1-2 baked potatoes if you can handle it. For convenience I sometimes don't do this (I know i should though)

Meal 5:
Large (12-16) steak (or chicken or whatever), potatoes, wheat bread etc basically another big ass meal.

Meal 6:
Protein shake in milk w/ 2 tblspoons EV olive oil

Now after 6-7 we're going to cut out the carbs. This way your glycogen stores will deplete and if you do cardio in the morning before you eat you'll eat into your fat stores, more on this later.

Meal 7:
One pound of extra-lean cooked hamburger with veggies

Meal 8:
Protein drink in water

This is just an example, you may eat more solid, or more liquid or whatever, but here are the basic guidelines:

1. Trace carbs (only perhaps those found in milk/veggies) after 6-7PM (depending on your schedule)

2. Get at least twice your BW in protein. Usually you'll get more on training days, for obvious reasons.

3. At least 4 tblspoons extra virgin olive oil a day.

4. You're eating a lot, you should get the protein down first, then eat the carbs to satisfy your hunger. That's why there's no real exact number of carbs you need to eat.

its gonna take me some time to get used to the diet, but hey: its better to begin now than never..

anyways, i'm 18 years old. i've been lifting for 2.6 years. my max lifts are:
bench press = 200 lbs
squat = 310 lbs
deadlift = 350 lbs
barbell rows = 185 lbs x 5 reps
incline barbell bench press 185 x 5 reps

i have shoulder injuries on both my shoulders. i am judo green belt, and i popped my right and left shoulder during a tournament (i still came in 3rd - open division)

anyways, i will be posting my diet + training, and i hope i am successful in this training program..

also, i would like to give credit to DellsGuy67 for helping me out in terms of exercise selection, diet and informtation. In the end all the exercises are my selections, but Dell helped me greatly. Thank You.

i am also gonna be posting pics of me to compare every 6 weeks or so....these pics were taken 3 weeks ago. Not much has changed since then lol.

[Andalite]

DC TRAINING
WEEK 1 - Monday

Workout A1

Incline Barbell Bench Press
115 lbs --->>> 11+8+6=25

FASCIA STRETCH: CHEST W/ 40 LBS IN EACH HAND

Dumbbell Side Lateral Raises
15 lbs --->>> 20+15+9=44

FASCIA STRETCH: SHOULDERS

Bent Over Dumbbell Pullovers
35 lbs --->>> 20+10+8=38

Lat Pull Downs
140 lbs --->>> 11+6+4=21

Hammer Strength Rows
160 lbs --->>> 12

FASCIA STRETCH: BACK

Abdominals
4 sets of 12 rep crunches

Diet

Meal #1: 500 ml Milk + Banana

Meal #2: Nachos w/ Guakhamole + Sour Cream

Meal #3: 500 ml Milk + Banana

Meal #4: Pizza + LOTS of Salad

Meal #5: LOTS of Salad

Meal #6: 500 ml Milk + 2 scoops ON Whey (Double Rich Chocolate )

Overall Impression

Good Workout....kinda underestimated everything lol, but thats ok...could've been much worse if i had OVERestimated it...

like an ass i forgot to do the Static Hold...man, i am soo pissed, but because its Day 1, its ok....

on the whole: good workout

DC TRAINING
WEEK 1 - Tuesday

Diet

Meal #1: 500 ml Milk + 2 scoops Whey

Meal #2: 2 Chicken Breasts + Lettuce

Meal #3: Popcorn + Hersheys

Meal #4: 4 Beef Flank Steaks + Corn + Cheese Cake

Meal #5: 500 ml Milk + 3 scoops Whey

Meal #6: salad (lettuce + black olives in thousand island dressing)

DC TRAINING
WEEK 1 - Wednesday

Workout B1

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Preacher Curls
50 lbs --->>> 11+8+5=24

FASCIA STRETCH: BICEPS

Calf Raises on Nautilus Machine
175 lbs --->>> 15

FASCIA STRETCH: CALVES

Leg Curls
120 lbs --->>> 10+9+6=25

FASCIA STRETCH: HAMSTRINGS

Leg Press on Nautilus Machine
275 lbs --->>> 8

Leg Press on Nautilus Machine
215 lbs --->>> 20

FASCIA STRETCH: QUADRICEPS

Abdominals
Side Bends w/ 25 lbs in each hand for 25 reps on each side (only 1 set)
Cable Crunches 2x25 with 32.5 lbs

Diet

Meal #1: Salad (Lettuce + Black Olives + Thousand Island Dresing)

Meal #2: Nachos w/ Guakhamole + Sour Cream

Meal #3: 500 ml Milk + 2 Scoops Whey

Meal #4: 2 Smoked Turkey Breasts + Cream Corn

Meal #5: 500 ml Milk + 2 Scoops Whey

Overall Impression

its sad my leg exercise choice is so limited

but i plan on making the most of what i have.....

todays workout was good....i am happy, and next week onwards i plan on doing 3x cardio for 30 minutes (as per SuperD's suggestion) on non-workout days.

Peace

DC TRAINING
WEEK 1 - Thursday

Diet

Meal #1: Noodles with double serving of Shrimp + babycorn + pot stickers + egg roll + spinach + Olives (i think its obvious by now how much i love olives :lol: )

Meal #2: 500 ml Milk

Meal #3: Pizza

Meal #4: Salad - lettuce + black olives + thousand island dressing

Meal #5: 500 ml Milk + 2 scoops Whey

Overall Impression

should've eaten more....woke up late so was running short of free time before class...next time will be more disciplined...

DC TRAINING
WEEK 1 - Friday

Workout A2

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Dips
BW --->>> 15+5+4=24

Military Press
95 lbs --->>> 8+5+4=17

FASCIA STRETCH: SHOULDERS

Close Grip Barbell Bench Press
115 lbs --->>> 8+7+5=20

Chin-Ups
BW --->>> 10+7+5=22

Barbell Rows (Done JS Style)
135 lbs --->>> 15

FASCIA STRETCH: BACK

Diet

Meal #1: Coffee

Meal #2: Quessadilas + Guachomole + Sour Cream (forgive my spelling mistakes)

Meal #3: 500 ml Milk + 2 Scoops Whey

Meal #4: 500 ml Milk + 2 Scoops Whey

Meal #5: still to be had

Overall Impression

i did not do all body part fascia stretches coz im lazy lol.....no,seriously: i just forgot till the workout was done...

the day is still left so i will be eating more food today..

i am going with my parents to downtown san antonio this weekend so my diet is gonna be really ****ty....but i will be back on track come monday....and then there is no de-railing me

[Andalite]

DC TRAINING
WEEK 2 - Monday

Workout B2

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Barbell Curls
60 lbs --->>> 13+7+6=26

Palms Down EZ Bar Wrist Curls
20 lbs --->>> 25+15+10=50

FASCIA STRETCH: BICEPS

Calf Raises on Hammer Strength Ground Base Squat/Lunges Machine
225 lbs --->>> 13

FASCIA STRETCH: CALVES

Olympic Squats
225 lbs --->>> 8

Olympic Squats aka THE WIDOWMAKER
175 lbs --->>> 21

FASCIA STRETCH: QUADS

Romanian Deadlifts standing on a platform 4" high
145 lbs --->>> 6+6+5=17

FASCIA STRETCH: HAMSTRINGS

Diet

Meal #1: 750 ml Milk + 2 Scoops Whey

Meal #2: Spinach Wrap with lettuce, jallepenos, black olives, humus, guachomole and double serving of Chicken

Meal #3 (Pre-Workout): 500 ml Milk + 1 Scoop Whey

Meal #4 (Post-Workout): 500 ml Milk + 2 Scoops Whey

Meal #5: Chicken Steak

Meal #6: Single Slice Pizza

Meal #7: Salad

Meal #8: 250 ml Milk

Overall Impression

i had no clue widowmakers are so difficult!!! ****...!!! i did 21 reps coz my 17th rep wasnt A2G, and i did the 21st one for a clear conscience. i also felt like puking 30 seconds later.

but i have to say: I LOVED TODAYS WORKOUT. its been a long long long time since i've had so much fun in one single workout!!

i am dead now

DC TRAINING
WEEK 2 - Tuesday

Skipping

i did around 200 skips today but my legs are hurting like hell, and i quit after 200...couldnt do anymore....

Diet

Meal #1: 500 ml Milk + 2 Scoops Whey

Meal #2: Salad (lettuce+black olives+1000 island dressing)

Meal #3: Beef Steak

Meal #4: Boiled Chicken Breast with ONE lettuce

Meal #5: Banana

Meal #6: Single Slice Pizza

Meal #7: Beef Steak

Meal #8: Turkey Steak

Meal #9: 500 ml Milk + 2 Scoops Whey

Overall Impression

i hate steaks.....i had way too many today....

DC TRAINING
WEEK 2 - Wednesday

Workout A3

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

Hammer Strength Bench Press
140 lbs --->>> 8+4+2=14

FASCIA STRETCH: CHEST

Upright Rows
50 lbs --->>> 12+8+6=26

FASCIA STRETCH: SHOULDERS

EZ Bar Tricep Extensions
60 lbs --->>> 17+10+8=35

FASCIA STRETCH: TRICEPS

V-Bar Pull Downs
140 lbs --->>> 10+8+5=23

Hammer Strength Rows
TT @ 180 --->>> 12
LT @ 160 --->>> 12

FASCIA STRETCH: BACK

Diet

Meal #1: Beef Steak with Rice

Meal #2: 250 ml Milk + 2 Scoops Whey

Meal #3: Noodles with double serving of Shrimp + egg roll (pork) + pot stickers (really really heavy meal)

Meal #4: 250 ml Milk

Meal #5: Banana

Meal #6: 500 ml Milk + 2 Scoops Whey

Meal #7: Turkey Steak

Meal #8: Salad (only lettuce + olives)

Overall Impression

i was supposed to do deadlifts in place of hammer rows, but doing deads after a 20 rep squat workout is next to impossible...so i swtiched them around...now deadlifts will be this monday (workout A)

i think today's workout was awesome....! i really liked it a lot...

peace

DC TRAINING
WEEK 2 - Thursday

Diet

Meal #1: Beef Steak with Rice

Meal #2: 500 ml Milk + 2 Scoops Whey

Meal #3: banana

Meal #4: spinach wrap with black olives, chicken, jalepenos, humus, lettuce, guachomole, etc

Meal #5: steak with potatoes

Meal #6: banana

Meal #7: Turkey Steak

Meal #8: 500 ml milk + 2 scoops whey

Overall Impression

i start cardio from saturday

DC TRAINING
WEEK 2 - Friday

Workout B3

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

EZ Bar Curls
70 lbs --->>> 10+7+6=23

FASCIA STRETCH: BICEPS

Behind the Back Wrist Curls
95 lbs --->>> 23

FASCIA STRETCH: FOREARMS

Calf Raises on Hammer Strength Leg Press
340 lbs --->>> 12

FASCIA STRETCH: CALVES

Sumo Squats on Hammer Strength Leg Press
210 lbs --->>> 10+6+4=20

FASCIA STRETCH: HAMS

Hammer Strength Leg Press
300 lbs --->>> 8

Hammer Strength Leg Press
250 lbs --->>> 20

FASCIA STRETCH: QUADS

Diet

will be updated before i go to sleep tonight

Overall Impression

i have completed 1 mesocycle of DC Training. my next post will have updates on my physique, what i have observed and my future plans.

but todays workout was good....just wisj i had more discipline on calf raises. were not executed as well as i had planned...a little too dynamic...but next time i'll do better...

peace

[Andalite]

END OF MESOCYCLE #1 UPDATE

2 weeks ago, my bodyweight was 166 lbs...today its 173 im thrilled...i was 180 before that, but due to depress shed 15 lbs in 15 days...then i n 3 weeks i gained back 1 lbs on 5x5 before starting DC..

the main reason for this post is because:
1.) i want to record my physique progress
2.) i have made some changes to my program

ok, so lets begin:

My Physique

in addition to the 7 lbs gains in 2 weeks, i have gained a LOT of mass on my legs...and i love it my quads look and feel so much better than before...

also, for the first time in my life: ive developed a slight paunch but i am gonna start doing cardio from tomorrow and i'll average out about 1 hr of cardio EVERY non-training day.....

My Program

ok, so after running the program once, i've decided which exercises to substitute where. and some i am gonna chuck out.

so, lets begin (this is the final program):

WORKOUT A1
1.) Incline Bench Press 11-15 RP
2.) Dumbbell Front Presses 15-20 RP
3.) Bent Arm Pull Overs 15-30 RP
4.) Lat Pull Downs 11-20 RP
5.) Deadlifts 3-5 SS
6.) Deadlifts 9-12 SS

WORKOUT B1
1.) Preacher Curls 11-20 RP
2.) Palms-Up Wrist Curls 11-20 SS
3.) Nautilus Machine Calf Raises 10-12 SS
4.) Nautilus Machine Leg Curls 15-30 RP
5.) Nautilus Machine Leg Press 6-10 SS
6.) Nautilus Machine Leg Press 20 SS

WORKOUT A2
1.) Parallel Bar Dips 15-30 RP
2.) Military Presses 11-20 RP
3.) Close Grip Bench Press 11-20 RP
4.) Chin-Ups 15-30 RP
5.) JS Barbell Rows 10-12 SS

WORKOUT B2
1.) Barbell Curls 11-20 RP
2.) Palms Down Wrist Curls 11-20 SS
3.) Calf Raises on Ground Base Hammer Strength Squat/Lunge Machine 10-12 SS
4.) Olympic Squats 7-10 SS
5.) Olympic Squats 20 SS
6.) Sumo Squats on Hammer Strength Leg Press Machine 15-30 SS

WORKOUT A3
1.) Hammer Strength Bench Press 11-15 RP
2.) Wide Grip / Medium Grip Upright Rows 11-20 RP
3.) EZ Bar Flat Tricep Extensions 15-30 RP
4.) V-Bar Pull Downs 11-20 RP
5.) Hammer Strength Rows 10-12 SS

WORKOUT B3
1.) EZ Bar Curls 11-20 RP
2.) Dumbbell Hammer Curls 11-20 SS
3.) Calf Raises on Hammer Strength Leg Press 10-12 SS
4.) Hammer Strength Leg Press 6-10 SS
5.) Hammer Strength Leg Press 20 SS
6.) Romanian Deadlifts 15-30 SS

so all i have really done is basically re-arrange a few things and make the effect of the exercises more optimal...i think *gulps*

lets see how mesocycle 2 goes....

i loves mesocycle #1

[Andalite]

i just looked at my meal plan and i can in no way afford 3-4 steaks per day! im in college! god....

well, ive just placed a 3lbs order from ***********.com....the reason why i have only ordered 3 lbs is because i wanna see how my body responds to it, and then depending on that im gonna order more...i calculated: powdered protein is gonna cost me less than eating so many steaks per day...

so my new meal plan (roughly) is gonna look like this:

Meal #1: 250 ml milk + 2 scoops whey

Meal #2: 250 ml milk + corn-flakes

Meal #3: Steak + Rice + Potatoes

Meal #4: Banana

Meal #5: 500 ml Milk + 2 scoops whey

Meal #6: Steak + more stuff (sides)

Meal #7: Salad or 500 ml Milk + 2 scoops whey

as simple as that....i hope it works coz i dont know anything which could be MORE cost efficient

[Andalite]

DC TRAINING
WEEK 3 - Monday

Workout A1

Incline Barbell Bench Press
LT @ 115 lbs --->>> 11+8+6=25
TT @ 135 lbs --->>> 8+5+4=17

FASCIA STRETCH: CHEST W/ 45 LBS IN EACH HAND

Dumbbell Side Lateral Raises
LT @ 15 lbs --->>> 20+15+9=44
TT @ 25 lbs --->>> 15+8+6=17

FASCIA STRETCH: SHOULDERS

Bent Over Dumbbell Pullovers
LT @ 35 lbs --->>> 20+10+8=38
TT @ 45 lbs --->>> 17+13+10=40

FASCIA STRETCH: TRICEPS

Lat Pull Downs
LT @ 140 lbs --->>> 11+6+4=21
TT @ 160 lbs --->>> 10+7+5=22

Deadlifts
295 lbs --->>> 2

Deadlifts
225 lbs --->>> 12

FASCIA STRETCH: BACK

Diet

Meal #1: 500 ml Milk + 2 Scoops Whey + Single Pizza Slice

Meal #2: Noodles + Shrimp + Babycorn + Pot Stickers (3) + Pork Egg Roll (1)

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken

Meal #5: 500 ml Milk + 2 Scoops Whey

Meal #6: 500 ml Milk + 2 Scoops Whey

Overall Impression

first let me talk about the diet....i know some of u are gonna be like wtf? pizza in the MORNING? well, i was running late for class and i had one left-overslice of pizza from last night cheat meal dinner...so i had it....sorry...

next, the workout: everything was awesome except the deads...my 1RM for deads about a month ago is 350 lbs...i do not know how i got ****ed with 295...i am REALLY upset about that....but the 12 rep set was awesome..i loved it

so on the whole: workout was EXCELLENT

[Rune]

Ground beef is a college students best friend. I get mine at just over $1 per pound. Even cheaper than buying protein powders.

[Andalite]

Ground beef is a college students best friend. I get mine at just over $1 per pound. Even cheaper than buying protein powders.

oh yeah...what a coincidence: i JUST found that out! sweet...yup: so lots of ground beef coming up

thanks for the advice rune...right now: i just want to get my protein intake correct then all the rest will follow..

thank you

[Rune]

oh yeah...what a coincidence: i JUST found that out! sweet...yup: so lots of ground beef coming up

thanks for the advice rune...right now: i just want to get my protein intake correct then all the rest will follow..

thank you

Yeah, it's tough especcially if your following what Dante says about protein intake.. I've always got to eat a crap load of meat and stuff to make ~450 a day.

[Andalite]

Yeah, it's tough especcially if your following what Dante says about protein intake.. I've always got to eat a crap load of meat and stuff to make ~450 a day.

oh man...thats a LOT...i gotto make 250 grams...

6 scoops of whey make up 150

and the rest 100 is from steaks, etc...actually...i think i manage to get in well over 250 - around 300....

[Andalite]

incase anyone is interested, here's a link to a post from which u can find all the DC info u ever need: Click Here

[young and strong]

Should of told me you started a new journal..... Good stuff so far, not sure if you explain this yet but when do you set PR's?

[Andalite]

Should of told me you started a new journal..... Good stuff so far, not sure if you explain this yet but when do you set PR's?

ill hit PRs soon...have no fear...

sorry i didnt tell u i set up a journal....its was 2:00 am here when i did

[Ragnar13]

Awesome log. Nice to see someone do DC and do it right. Looking forward to seeing your progress!

[Andalite]

Awesome log. Nice to see someone do DC and do it right. Looking forward to seeing your progress!

thanks man

appreciate u being on board

[Andalite]

DC TRAINING
WEEK 3 - Tuesday

Cardio

Treadmill
Time = 60 Minutes
Incline = 3
Speed = 3-5

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey + Single Pizza Slice

Meal #2: Noodles + Shrimp + Babycorn + Pot Stickers (3) + Pork Egg Roll (1)

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken

Meal #5: 100 ml Milk + 2 Scoops Whey

Meal #6: 100 ml Milk + 2 Scoops Whey

Overall Impression

doing cardio after a long time...felt good....and cutting back the milk will help me lose the gut i hope

[Andalite]

DC TRAINING
WEEK 3 - Wednesday

Workout B1

Preacher Curls
LT @ 50 lbs --->>> 11+8+5=24
TT @ 60 lbs --->>> 13+7+5=25

FASCIA STRETCH: BICEPS

Palms-Up Wrist Curls
LT @ 60 lbs --->>> 20+12+8=40
TT @ 70 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Nautilus Machine Calf Raises
LT @ 175 lbs --->>> 15
TT @ 215 lbs --->>> 15

FASCIA STRETCH: CALVES

Nautilus Machine Leg Curls
LT @ 120 lbs --->>> 10+9+6=25
TT @ 135 lbs --->>> 12+8+5=25

FASCIA STRETCH: HAMSTRINGS

Nautilus Machine Leg Press
LT @ 275 lbs --->>> 8
TT @ 355 lbs --->>> 6

nautilus Machine Leg Press
295 lbs --->>> 20

FASCIA STRETCH: QUADS

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey + Corn Flakes

Meal #2: Steak + Potatoes

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken

Meal #5: 100 ml Milk + 2 Scoops Whey

Meal #6: Boiled Turkey Breast

Overall Impression

next session is gonna be the last session with the nautilus leg press machine...im gonna need a new quad exercise after that...im thinking of safety bar squats or perhaps safety bar low a2g box squats...im not sure....still 2 weeks to go so im not worried...

otherwise: awesome workout....

[MISSINGLINK]

Whatever happened to this:

http://forum.bodybuilding.com/showth...6#post11661306

[Ragnar13]

Great read so far....
I think you made the right choice on the cardio.

About the cost of meat, I haven't been in SA since 1996, so I can't remember if you have a SAM's Club or a Costco. Those wholesale membership places? I have a SAM's Club membership (cost a yearly fee of like $40). I can buy a package of steaks (eye of round so very lean) for 12-13 dollars. Each steak is about 7-8 oz. Pretty good deal.

[Andalite]

Whatever happened to this:

http://forum.bodybuilding.com/showth...6#post11661306

i dumped 5x5 for DC Training....and im not regretting it one tiny bit

[Andalite]

Great read so far....
I think you made the right choice on the cardio.

About the cost of meat, I haven't been in SA since 1996, so I can't remember if you have a SAM's Club or a Costco. Those wholesale membership places? I have a SAM's Club membership (cost a yearly fee of like $40). I can buy a package of steaks (eye of round so very lean) for 12-13 dollars. Each steak is about 7-8 oz. Pretty good deal.

thanks for the info...invaluable

thank u

[Andalite]

DC TRAINING
WEEK 3 - Thursday

Cardio

Treadmill
Time = 60 Minutes
Incline = 3
Speed = 3-5

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey

Meal #2: Noodles + Shrimp + Babycorn + Pot Stickers (3) + Pork Egg Roll (1)

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Boiled Turkey Breast + Potato

Meal #5: 100 ml Milk + 2 Scoops Whey

Meal #6: 100 ml Milk + 2 Scoops Whey

Meal #7: 100 ml Milk + 2 Scoops Whey

Overall Impression

nice....cardio was tres boring though....

[young and strong]

Got to love cardio

[Andalite]

Got to love cardio

yeah yeah.....

[Ragnar13]

thank God for my iPod or cardio would suck 10 times more than it currently does

[Andalite]

thank God for my iPod or cardio would suck 10 times more than it currently does

thats so true sir.....and i have to get used to cardio coz im gonna be doing it 3-5x per week *gulps*

[Lencho]

*subscribes*

Great looking journal, Andalite. Could you explain or give some links to the fascia stretching? Also, are you from S.A., or just going to school there?