Marcus Posted August 16, 2005 Report Share Posted August 16, 2005 I thought it was about time I began a journal on here. As most of you will know I follow the DC style of training.I train Monday, Wednesday & Friday & my split is as follows:Monday:ChestShouldersTricepsBack widthBack thicknessWednesday:BicepsForearmsCalvesHamstringsQuadsFriday:Same as MondayMonday: Same as WednesdayAnd it rolls on like that. I also do 30-40mins cardio on Tuesday, Thursday & sometimes once in the weekend.I missed Mondays workout due to illness, so did it yesterday. Is as follows:INC DB PRESS LT 13X37.1 TT 14X37.1SHD DB PRESS LT 11X32.1 TT 14X32.1SKULLS ST BAR LT 17X35.9 TT 22X35.9REV LAT PULLDOWN LT 11X146 TT 12X146DEADS LT 8X170, 5X180 TT 3X190, 8X170Excuse my exercise terminology :pfft: Considering I felt like absolute shit before this workout, I pretty happy afterwards. It's amazing the effect that a poor diet the day before can have. Quote Link to comment Share on other sites More sharing options...
jono Posted August 16, 2005 Report Share Posted August 16, 2005 its about time man.good to see you made a journal now. :grin: Quote Link to comment Share on other sites More sharing options...
Varven Posted August 16, 2005 Report Share Posted August 16, 2005 Nice going Marcus, good to see another DC journal.Why dont you give us a break down of stats: height , weight etc and diet plan. Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 16, 2005 Author Report Share Posted August 16, 2005 I'm 5'7, 92.4kgs as of this morning. :grin: I haven't taken measurements in a while but hope to do so in the next few weeks.I will write my diet up sometime. I'm still fiddling with it at the moment. However I believe in the last month I have achieved the almost impossible, building muscle while losing fat. I'll keep track of my progress more before i comment any further. Quote Link to comment Share on other sites More sharing options...
Growth Posted August 17, 2005 Report Share Posted August 17, 2005 Nice to see another journal mate. You back strength looks HUGE, awesome work on the lat pulldowns and deads!!!Could you give us a breakdown of what all the LT, TT etc stand for? Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 17, 2005 Author Report Share Posted August 17, 2005 Thanks Growth, my back is my strongest bodypart.LT = Last timeTT = This timeDC is all about progression so I need to beat my logbook every workout or start looking at changing exercises. Quote Link to comment Share on other sites More sharing options...
deegee Posted August 17, 2005 Report Share Posted August 17, 2005 Nice to see, how many warm up sets are you doing in each excersise and at what % of your max. will follow this journal with intterest Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 17, 2005 Author Report Share Posted August 17, 2005 As far as warm up sets go, I just go by how I feel.From memory last night for deads I did,100x8100x6140x6170x2190x3170x8And incline DB's I think was:22x1222x627x632x4then into my work setOn my warmups I concentrate on getting the blood flowing. Quote Link to comment Share on other sites More sharing options...
Ash Posted August 17, 2005 Report Share Posted August 17, 2005 Great to see you starting a journal Marcus, I am very interested to see how you've set up the workouts and diet. You're moving some serious weights for back!I've really enjoyed DC style training and I can't see that I'll go back to volume workouts. Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 17, 2005 Author Report Share Posted August 17, 2005 Thanks Ash, DC training has really changed my way of thinking & its great to be able to progress again.My current diet is as follow, I am still tinkering with it:Meal one:2 cups oats1 x punnet Golburn fruit3 scoops wheylots of low fat milkmultiMeal two:3 scoops whey with water1 x tin tuna2 x Tbsps flax oil or 2 x rice cakes Meal three:350gms mince (rinsed 8) )half tin bean saldMeal four:3 scoops whey with water1 x tin tuna2 x Tbsps flax oil or 2 x rice cakes Meal five (PWO):Straight after workout:4 x scoops Miada CarboTsp x GlutamineTsp x Creatine1 x banana20mins later:6 scoops whey with waterMeal six:350gms mince bowl fibrous vegesMeal seven:3 scoops whey with waterTsp glutamineI'm still tinkering with meals two & four, just swapping carbs for fats etc. I also drink about 5L water a day. Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 18, 2005 Author Report Share Posted August 18, 2005 Thursday night workout:BB PREACHER LT 10X30 TT 13X30DB HAMMER CURL LT 17X19.5 TT 22X19.5LEG PRESS CALF RAISE LT 8X4PPS TT 9X4PPSSEATED LEG CURL LT 21X60 TT 24X60HACKS LT 6X3PPS + 5KG PPS, 17X2PPS TT 10X3PPS + 5KG PPS, 21X2PPSOverall a good workout. I have been frustrated with my hacks lately because as the weights went up I had been hitting a "sticky" point. Last night I lifted the platform up one knotch & it made a huge difference. I think I had the platform too low so at a point it was transferring the strain to my knees. The 20 rep widowmaker absolutely kills me. I feel dizzy & have to sit down immediately afterwards or else I will throw up. Puffing like a steam train. Quote Link to comment Share on other sites More sharing options...
char_k Posted August 18, 2005 Report Share Posted August 18, 2005 Hey MarcusThat's a lot of protein and not many carbs you're eating. Do you have much energy? What are your bodyfat levels like? Cheers Quote Link to comment Share on other sites More sharing options...
jono Posted August 18, 2005 Report Share Posted August 18, 2005 Thursday night workout:BB PREACHER LT 10X30 TT 13X30DB HAMMER CURL LT 17X19.5 TT 22X19.5LEG PRESS CALF RAISE LT 8X4PPS TT 9X4PPSSEATED LEG CURL LT 21X60 TT 24X60HACKS LT 6X3PPS + 5KG PPS, 17X2PPS TT 10X3PPS + 5KG PPS, 21X2PPSOverall a good workout. I have been frustrated with my hacks lately because as the weights went up I had been hitting a "sticky" point. Last night I lifted the platform up one knotch & it made a huge difference. I think I had the platform too low so at a point it was transferring the strain to my knees. The 20 rep widowmaker absolutely kills me. I feel dizzy & have to sit down immediately afterwards or else I will throw up. Puffing like a steam train.once you get to every set in ur leg workout is a dizzy throw up fest you know your training legs hard :grin: nice work man Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 18, 2005 Author Report Share Posted August 18, 2005 My energy levels are pretty good actually. If I eat carbs all day long I tend to feel more tired than if I just eat more in the morning & less as the day goes on. If I do feel a bit empty I might have a couple of rice cakes before my workout. I've found with my current diet I hold a lot less water & my waist has tightened up a bit also.I also eat what i want in the weekends. Sort of like a refeed. I make sure I get a good amount of carbs in.As far as bodyfat goes i really don't know. I though I was 20% but I've been told I'm less than that. I was a fat kid who got teased so now I always think I'm carrying more than what i actually am. :pfft: Jono: for some reason I find the heavier sets easier than the 20reppers. I think its the combination of the strain on the mind & the fact I'm puffing so hard that I feel ill. Quote Link to comment Share on other sites More sharing options...
jono Posted August 18, 2005 Report Share Posted August 18, 2005 My energy levels are pretty good actually. If I eat carbs all day long I tend to feel more tired than if I just eat more in the morning & less as the day goes on. If I do feel a bit empty I might have a couple of rice cakes before my workout. I've found with my current diet I hold a lot less water & my waist has tightened up a bit also.I also eat what i want in the weekends. Sort of like a refeed. I make sure I get a good amount of carbs in.As far as bodyfat goes i really don't know. I though I was 20% but I've been told I'm less than that. I was a fat kid who got teased so now I always think I'm carrying more than what i actually am. :pfft: Jono: for some reason I find the heavier sets easier than the 20reppers. I think its the combination of the strain on the mind & the fact I'm puffing so hard that I feel ill.the way to make heavy sets hard is to use a wt you can only do 2 reps with, then do 4 instead :grin: Quote Link to comment Share on other sites More sharing options...
Ash Posted August 19, 2005 Report Share Posted August 19, 2005 You're making some major increases with the reps you're getting in some of those sets. Nice work! Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 19, 2005 Author Report Share Posted August 19, 2005 Like everyone else, having a logbook is the best thing I've ever done. I used to get so fixated on lifting certain weights that I realise now I stopped progressing. Quote Link to comment Share on other sites More sharing options...
deegee Posted August 19, 2005 Report Share Posted August 19, 2005 Yeah keeping a log bookis a must I thought I was able to train without one but recently I have come to realise I needed one. Quote Link to comment Share on other sites More sharing options...
jono Posted August 19, 2005 Report Share Posted August 19, 2005 try adding a DIET logbook too. you can try to make PRS on that too. cos of course more wt = you need more food :grin: Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 21, 2005 Author Report Share Posted August 21, 2005 That wouldn't be a bad idea Jono :grin: Quote Link to comment Share on other sites More sharing options...
deegee Posted August 22, 2005 Report Share Posted August 22, 2005 How are the workouts coming along still going up in lifts Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 22, 2005 Author Report Share Posted August 22, 2005 Monday 22/8BB CURL LT 21 X 40 TT 14 X 45 + 20 X 30REV EZI LT 18 X 30 TT 22 X 30ST C RAISE LT 10 X 165 TT 9 X 165LYING L CURL LT 20 X 55 TT 14 X 60SQUATS LT 10 X 130, 20 X 80 TT 7 X 135, 17 X 90Workout was ok. I really didn't have enough food in the tank for my squats which was frustrating. I will introduce some carbs before my workouts from now on I think. I went backwards on the calf raises but I hadn't done them for 6 weeks so I gave myself some grace there. Quote Link to comment Share on other sites More sharing options...
deegee Posted August 22, 2005 Report Share Posted August 22, 2005 not enough food in the tank for the squats? jono will not be happy to read that :pfft: Quote Link to comment Share on other sites More sharing options...
jono Posted August 23, 2005 Report Share Posted August 23, 2005 not enough food in the tank for the squats? jono will not be happy to read that :pfft:lol :grin: seriously guys pre workout nutrition is VERY IMPORTANT Quote Link to comment Share on other sites More sharing options...
Marcus Posted August 23, 2005 Author Report Share Posted August 23, 2005 Hehe I think it was that & the fact I had a huge night on Saturday :grin: Quote Link to comment Share on other sites More sharing options...
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