I’ve heard this one mentioned multiple times, yet to try it, I’ll try and remember for next time.
2 Likes
Will do, man. I’m assuming it’s just a thin layer like you would do with the butter?
Yeah, just a 1:1 swap. Fries up a bit crispier, tastes similar but even more savory.
1 Like
DC W1DA2
Decline DB Press
20x12
40x12
55x15
65 x 19, 7, 4 (30)
stretch
Seated BB BTN Press
45x10
65x10
95 x 10, 5, 3 (18)
stretch
CGBP
95x10
115x8
155 x 8, 3, 1.5 (12.5)
stretch
WGPU
bwx3
bw x 11, 4, 2 (17)
High Handle TBDL
135x5
225x4
315x4
405x4
435x5 (5)
stretch
Cable crunch
65x18
11 Likes
DC B2
Preacher curl
20x12
40x12
50x12
70 x 14,5,4 (23)
Pinwheel curl (each)
20x10
30 x 15,7,6 (28)
Landmine calf raise
45 x 15
Lying cable leg curl
30x12
55 x 8,4,3 (15)
Belt squat
70x12
120x10
180x27
Performed stretches as necessary
Still getting used to this program. I feel like it’s going to take me a little bit of time to get into the swing of things. Belt squat Widowmaker was super intense. I could absolutely get away with more weight on it but getting set up is a nightmare. I definitely need to work out some kinks especially if I want to hit a legitimate top set. Stared cramping up on leg curls pretty badly, probably just need to get used to hitting them directly.
7 Likes
DC A3
Dip
Bwx10
+25x10
+45x5
+70 x 9,4,2 (15)
Seated press
95x10
115x5
125 x 8,3,1 (12)
OH cable tri ext
10x20
25x10
40 x 10,5,2 (17)
Underhand chin
Bwx10
+25 x 7,3,1.5 (11.5)
Cable row
50x10
70x10
105x10
140 x 12,4,2 (18)
11 Likes
Some quick thoughts I had this morning-
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protein intake has been good the past couple weeks, but I can get more in. I’m having at least two solid meals, one of which is comprised entirely of meat and one of a carb and meat and at least one protein shake a day. This gets me roughly to 275-300g of protein a day. One more meal should get me close to the 400g mark.
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I need to start making a meal before leaving for work. Maybe just frying up 4-5 eggs or eating some left overs. It might be enough to get the scale moving up, as I’ve been stagnant for a couple months.
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while my weight hasn’t moved, my body comp has been improving. I’m slowly becoming leaner and leaner as time passes. I’ll mark this into the win column, even though it isn’t really the goal. I’m setting myself up for a nice, slow gaining phase though.
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I need to start setting some short term goals for gaining. The “goal” I have right now is just too open ended. My weight is around 202 right now, and I’d say getting to 210-212 by mid June should be possible. I don’t want to get sloppy but with as much movement as I get in I should be able to ward off excessive fat gain.
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I’m excited to truly get dug into DC. I feel as though these first few weeks are just a starting point to base everything off of. I’m excited to progress the lifts I’ve chosen and experiment more when lifts stall.
Side by side comparison of beginning of transformation and over the weekend. Weight is only ~6-7lbs difference.
9 Likes
This is a fact. The first 2 weeks are setting that baseline, and from there it’s exciting because that log book chasing starts to happen. You really get good at finding your limits once you have something to beat.
I’m gonna throw in my typical plug for the middle of the night protein shake to get in that extra boost. It’s legit one of my favorite things that I’ve included. It helps me stay hydrated, gets me some extra protein, and I sleep better with a belly full of protein. Might be what you need to close that gap.
2 Likes
I like it, I was fairly consistent with that for a month or two a while back. Little fella is typically up around 2-3am like clockwork, so I have no excuse!
I’ll leave a shaker up in the bathroom in an attempt to make a habit of it
2 Likes
That progress is awesome, looking forward to seeing how 400g of protein and DC treat you, bet those next progress pics will look like a different person!
2 Likes
Thanks man, I’m really looking forward to see where I’m at another 6 months down the line.
2 Likes
DCB3
Spider curl
20x10
25x10
30 x 16,8,3.5 (27.5)
Reverse grip axle curl
axle x 20
+20x10
+30x8
+20 x 15
DB Calf Raise
45 x 10
GHR (not DC worthy for me as of yet)
worked on these a bunch. Not strong enough to do them without assistance from my hands. I will work on these until I can do them legitimately. Will start tracking next B3 day.
High bar mid stance back squat
135x10
185x5
225x5
275x5
295x8
225x21
6 Likes
why not just soft or hard boil 2 dozen and leave then in the fridge, really easy to grab and eat on the go
1 Like
DC A1
Mid incline BB press
95x12
115x10
135x8
165 x 7,4,2 (13) +1
DB OHP
30x8
35x8
40 x 18,8,6 (32) +12
Tri dip
Bwx8
+35 x 11,3.5,2 (16.5)
Wide grip lat pulldowns
70x10
130 x 13,6,3 (22)
VB row
80,6
105x6
115x15 (15)
Performed stretches after every muscle group
I am experiencing some crazy doms right now. They do not feel like the typical ones I get. I’m still getting reminders that I hit my quads and hamstrings 4-5 days ago, and I know I’m going to wake up tomorrow feeling like someone beat my upper body with a baseball bat.
Kind of bummed about incline press, as I thought I’d be able to eek out a couple more reps, but it is what it is. Most stuff gets bumped up next A1. I’ll chalk this up to familiarizing myself with the movements… The real work will start once I hit that threshold.
Diet has been spot-fucking-on for almost a week now.
8 Likes
Yup my experience as well, not the oh I can’t walk or sit on the toilet type DOMs felt deeper than that, I think it’s the stretches.
Totally get this, one thing that helps me is just to remind myself before that top set that this is the only set I’ve got this is my one chance to really stimulate that muscle to grow and if I don’t give it everything on that set I’ve lost that opportunity, just helps me frame my mindset to give it absolutely everything (not saying you’re not, but I still feel even after quite a few cycles I’ve got deeper to dig, I’ve yet to really stall out).
1 Like
Yeah man it might be a combo of pushing the lifts suuuper hard and the stretches. It almost feels like my muscles are vibrating. It’s a very strange sensation.
I think I need to really train myself into this a bit more… I blew my first A1 days numbers away so I think I just need some more time to really get into the right mindset. That, and learning how to safely fail the movements without putting myself in a compromising position!
This gets me super excited, haha.
1 Like
So… Hard work pays off. I took an after hours call (I’m not on call) at a building I take care of. It houses one of the most expensive restaurants in the area, and their dry age cooler temp was rising. There is about $10,000 worth of various age wagyu beef inside.
Badabing badaboom I’m walking out with ~$200 worth (2 steaks) of free meat, after getting their stuff back up and running.
It pays to help, do the right thing and be good to people.
That’s one of the two that I got. I’ll be saving the other for another time, along with that tomahawk from piedmontese I still have to cook.
12 Likes
A proper feast for Thee Boilerman.
1 Like
Cooking as I type! Can’t wait to sear this big fella.
And boilerwife, she absolutely deserves it!
2 Likes
That’s such a win! Great work dude! Be sure to post photos when it’s cooked.
1 Like