faaaaark that’s a lot of protein.
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2g per pound bw - DC diet.
Today will be 150g from powder, 10 eggs, 4 x 1/4 pounders, 5X bacon, and a fair wedge of cheese (and I’m sure some other things I’ve forgotten) - good thing is I’m always able to put away a fair volume of food.
I’ll never know if I really get on target because I don’t weight food - if in doubt eat more, I figure I’ll always be pretty close (hitting near half of it on powder helps) so if I fall a little short on a day or two I’ll still be safe enough (plus that’s without any incidental protein counted in).
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DC w1 D3 A2
Low Inc bench 11-15rp: 90kg - 10, 4, 3 +0.5 and a roll of shame (17 - go up)
Pec stretch done in 2 goes, owwww!
DB seated ohp 15-30rp: 25kg - 8, 4, 1 (13 - go down)
Shoulder stretch - used a different one today felt good.
Let my ego get me, should have known better, might have achieved it if I put the back up in the bench.
Rope pushdown 20-30rp: 50kg - 19, 8, 7 (34 - go up)
Tri stretch: got a great stretch on left, right felt like it was going to throw something out at my shoulder, couldn’t get it right.
Chin up 11-15rp: 10kg - 8, 4, 4 (16 - remain the same, give extra negative emphasis)
Lat stretch 40kg dead hang: 45 secs + 15, secs (timed)
Tbar row 10-12 SS: 50kg plates - 12 (go up).
This actually felt great tonight, I didn’t just tolerate it, I enjoyed it. This program is a bit of a mind bender - I don’t feel like I’m doing enough, but I’m definitely pumped at the end and feeling it the next day.
Gratuitous pic time - little bit of shoulder and arm pump (bis got a bit pumped, intentionally picking back work with a reasonable bi engagement):
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Nice. So far this year, you, @simo74 and @jdm135 have demonstrated bodybuilding stuff works, both physically and on a general confidence/pride level.
Pretty cool.
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Looking real solid dude!
I don’t see any warm-up sets listed. Are you doing them and just not logging them, or not doing any? If the latter, that is where some of the volume can get made up. From watching Justin Harris in “project superheavyweight” and seeing other HIT-style approaches, those warm-ups seem like they get a pretty decent pump going BEFORE the real work begins.
I am doing warm up sets just not listed, but admittedly I’m not going particularly hard on those, definitely an area I can put more into.
Thanks Pwn, always appreciate a compliment, but it means a lot coming you! This community is an inspiring place!
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Yea just saw @jdm135’s roundup post, great stuff! And @simo74 is just crushing it, hoping DC will be really significant for me!
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Second this. Looking dangerous mate. Quality
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Thanks Simo - trying to keep up with you!
No DOMs from yesterday, but still got nasty calf DOMs from Wednesday… Not long and I’ll be hitting the calves again, quads still carrying some fatigue which is nice because it’s not crippling.
I’ve really not properly engaged in the conditioning side of things, I’m good with the training and the protein, but without the conditioning I’m only doing 2/3rds of the program. I want 100% of the results so I must do 100% of the program!
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Meat haul for this week:
Not in the photograph - 45 eggs.
Cooked the drumsticks and 2kg chicken breasts already - gains will be made.
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Damn that’s a great shot! Looking very juicy and ripped.
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That’s an impressive amount of meat for the week. Just for you or does the family get some too?
Cheers Koe, pumped and good lighting but gotta get those shots in when the opportunity arises!
Family will eat some of the chicken breast and a few of the drumsticks, the rest depends if I cook it for dinner or lunch, I’ll probably do burgers for the whole family, so only 4 of them will be mine, the mince I might do a big chilli with which I’ll make hot, so I’ll eat it for lunch, bacon will predominantly be mine.
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DC w2 D1 (BAB week) B2
Weight 200 - despite a lot of eating, I’d guess the high protein and using whey a fair bit limits overall cals compared to normal, need to keep driving cals and weight gain, want maximum results here.
Alt DB curl 15-30 RP: 15kg x 12, 6, 6 (24)
Bi stretch - some sort of medieval torture, done twice to get some sort of length of time to it.
Hammer curls 10-12 ss: 17.5kg x 10 - elbow tendon death.
Donkey calf raises 10-12 ss: 60kg x 12
More awkward than challenging, used a dip belt but 60kg is the physical length of my chain so maxed out, and I’ve never done this before so it’s an odd one to me, calves feel it but nothing like last week.
Lying Leg curl 15-30 RP: 60kg - 16, 8, 7
Hammy stretch: done twice, timed to about 30 secs and 20 secs, I’m bad at enduring these stretches.
When I really push the LLC, something weird happens and I really struggle to pick my feet up off the floor, I always thought this was my hammies but I think I felt it more in my tibialis, which makes sense because I can lift my legs by not my feet - extra lower leg work, bonus I guess?
Back squat 4-8 ss: 140kg x 4, 5
WM: 100kg x 20 - rushed this, dizzy!
Quad stretch
Moved my squat position in and bit more upright, it felt better on the hip, reverted to slightly wider on the second set, pain came back a little, looks like I’ll need to focus on drilling a new form here.
Got this session in a day early knowing my week will be crazy busy.
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DC w2 d2 A3
Dips 11-15 RP:
Warm ups - bw, 10, 15, 20kg X 10
Work: 25kg - 13, 6, 4 (23)
Pec stretch - 2x 35-45 secs
Z press 11-15 rp:
Warm up: 20, 40kg x 10
Work: 50kg x 8, 3, 1 and a fail (13)
Shoulder stretch: 1m each side
FBB cgbp 11-15 RP:
Warm up: 10, 30, 50, 70kg x 10
Work: 80kg x 10, 4, 2.5 (16) + roll of shame
Tri stretch
Stole the FBB cgbp from Pwn I’d originally put Skull crushers, because I can’t get CGBP to feel anything other than weird (my normal bench grip is narrow, so when I have to force myself narrower it ends up being more about balancing the BB than using my Triceps) this however works perfectly, big compound movement that’s easier to overload and easier on my elbows and it hits my tris well.
Lat pulldown 20-30 RP:
Warmup: 60, 80kg x 10
Work: 90kg x 16, 6, 6
Lat stretch 40kg dead hang NG x 40 sec, WG: 35 sec
BB row 10-12 SS:
Warm up: 60kg x 10
Work: 80kg x 12
Made sure to slow the descent keep it controlled, but my forearms (and lats) were ruined so this was a real challenge.
Z press seemed more like a challenge to my hips (apparently my mobility is so poor sitting in this position is nigh on impossible) than my shoulders. Might not repeat that, keen to make sure I’m not switching out too many things otherwise the log book beating isn’t possible, but think I can put BtN press in here and it will probably be a net benefit.
Weight was slightly down this morning, I’m eating a lot of lean protein and when I’m busy (this week and seemingly most weeks) my default is whey, oats, fruit, chicken drumsticks and eggs, which on reflection aren’t particularly calorie dense. I’ll add more nuts, and more whole solid meals, if necessary I’ll revert to carbs + fat in combo for a short season (which I don’t religiously avoid, but it might happen with dinner occasionally but not in such extremes as I used to when gaining in years gone by). I won’t waste this opportunity to grow!
Also due to work schedule this was done first thing with only a scoop of hbcd on board. I hate morning training (I am not a morning person), but I really did push this hard, so I’m pleased with the effort.
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It took me quite a while to realize FBB was “football bar”, haha. Now I get it. Glad it worked out well for you!
I’m with you on the Z press: it’s more an exercise for stability and core strength vs shoulders. IF I were to include it, I’d include it on a day where the chest movement has a shoulder emphasis to it, like an incline bench. Then I could de-prioritize the shoulders themselves on the shoulder lift. Or turn the tricep lift into close grip incline bench for a similar effect.
Do ya’ll get egg whites in a carton over on your side of the pond? They’re a stupid easy way to add calories and protein to meals. They’re not dense, but you can mix them in with the oatmeal, or use it as a base for protein shakes. Oh yeah, also, cottage cheese is such a delight, people like mixing it with fruit, but my dirty secret was to mix it with avocados and peanut butter powder/peanut flour. Can do that, or use protein powder. Protein powder mixes in great with greek yogurt too, to make a protein pudding.
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So I think it’s cool you tried out a Z press. I think it’s a neat movement and a useful movement, but not a very good shoulder movement.
It’s kind of like the “compound vs isolation” lift distinction. The Z press hits several qualities at once: balance, stability (and ability to stabilize across many joints), mobility, coordination, and strength, but doesn’t do the best job at any of them. I do think it’s a good assistance movement to a standing press though.
A seated barbell press on a bench with no back support is a better option that targets many of the same qualities, but is far more shoulder/upper-back focused.
It actually surprises me this would have been used with DC at all. Was that an “official” option somewhere?
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Not that I know of, completely wild hair, interesting view of them, that having tried them again if largely agree with, particularly:
So they’re not going to appear again, but I probably ought to work on the fact that I actually can’t sit straight legged 90°!
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Today I was physically and mentally feeling beat, been a draining week. Was ahead of myself training wise and was due to do my next B workout, I knew I wouldn’t give it 100% so instead I skipped it did 30 mins of LISS and will hopefully smash the lifting tomorrow - it’ll get done no matter how I feel tomorrow.
The joy of 3 day a week training, more flexibility if needed.
LISS: 1 mile run, 2km row 10 mins of cross trainer and cycling finally did something liss/cardio wise!
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W2 D3 - B3
Cable curl 20-30 RP:
Warm-up: 20, 30, 40kg x 10
Work: 50kg x 17, 8, 8 (33)
Stretch: 60 secs in one hit, not fun.
Reverse grip single arm cable curl 11-20 SS: 10 reps with warm-up on the left, tendon in right pain - couldn’t do a sign rep so switched back to pinwheels as the only thing I can do without intense pain.
Warm-up: 10, 12.5kg x 10
Work: 15kg x 16
Stretch: DB wrist hanging thing, might be doing this wrong but isn’t that intense.
Seated calf raise 10-12 SS (5 sec neg, 15 sec hold):
Warm-up: 60kg x 10- just one set as it took 3.5 mins
Work: 100kg x 11 - nearly 4 mins, that was… Different.
Belt squat* 6-10 SS + WM:
Warm-up:, 40, 60, 80kg x 10
Work set: 100kg x 10 x 2 sets, 80kg x 20
Stretch: 60 secs of interrupted pain.
Top set was challenging, hip was hurting up to 80kg, funny enough moving my stance out helped, which if I do that on regular squats, it’s worse, go figure.
RDL 10-15 SS:
Warm-up: 60, 60, 80kg x 6
Work set: 100kg x 10
Stretch: 60 secs uninterrupted again, even more painful than the quad stretch, I have tight hammies.
Went lower reps on the warm ups, first set at 60 didn’t feel good on the back, second set a little better 80kg was ok. 100kg was ok, few little points that were tweaky/tight, but nothing that felt like it needed shutting down. Good session.
*Feel the need to justify this, I did check it out on the IM boards, there was only one thread that mentioned it that I could see, so not officially DC approved, but I’m limited for using machines for quads and my lower back is being cranky today, plus I wanted to hit RDLs - so switched the running order as per the program and went for something that wouldn’t stress the lower back.
Very intense session, the stretches really add something, something the opposite of enjoyable but hey so many big guys swear by this program, no one said it was enjoyable, just suck it up and grow!
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