Stallion's Fitness Journal

[EFFORT]

Now I've paid my dues...it's time for DC

hate to burst your bubble but DC has 20 reppers too

 

[shaunuk]

hahaha, owned!!

you're a ****ing beast btw stallion

 

[yungahdubz]

Yous squats are disgusting :nervous:

 

[shaunuk]

EFFORT, 20rep squats aren't gonna be enough for stally, he can do those 3x a week...how about you put some 40rep squats in his DC routine?

 

[Kerpal]

What is DC?

 

[Quiksilver]

DC = Doggcrapp, google him.

The gist of DC routines is High Intensity, High Frequency, Low Volume.

Pretty much you go in to the gym and put out 110% effort on one movement, then leave the gym.

He insists that if you put that kind of animal effort into one movement, that any other accessory lifts will hamper recovery and thus growth potential. So if you do a regular routine with 4-6 movements with 12-20 sets your true recovery time is longer(say 7-10 days). He insists that if you cut out most of the movements and stick to only one(and do only 1 real workset), then your recovery time will be cut in half or more, so you can do another workout within a few days and still put out maximal intensity. Theoretically if you do a workout every 7 days, that's 52 growth phases a year excluding deloads/etc. If you do a workout every 3 days instead, that's 120 growth phases a year.

Pretty much what I said at first, Low volume, very high intensity, high frequency.

I was thinking of trying out his methods a long time ago, but I read that he uses a smith machine for a lot of his lifts... He's more of a hypertrophy guy, less emphasis on functional strength(from what I read).

 

[I-tallionStallion]

shaunuk.......you fvcking bastard don't give EFFORT any ideas. I just did 6 weeks 3xsquats 20 reps hating my life and sucking down gallons of milk and pretty much spending all day being barely able to move with molten lava shootin out my a$$ (cause of the milk)

Thanks shaunuk, Don, yungahdubz...much appreciated!! I just hope I can keep this up!

 

[I-tallionStallion]

hate to burst your bubble but DC has 20 reppers too

AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!

....eh well. Guess there is only one thing to do...get stronger

 

[MrS]

Stallion,

DC on a nice 1500 calorie (ON TRAINING DAYS) diet? You'd probably die.
It isn't your standard bb'ing routine.

 

[I-tallionStallion]

Stallion,

DC on a nice 1500 calorie (ON TRAINING DAYS) diet? You'd probably die.
It isn't your standard bb'ing routine.

Where are you getting 1500 calories from? I'm not doing a cut. I agree with the dying part haha

 

[MrS]

I thought you mentioned you were going to do that get shredded diet from tnation.

What eating will you be doing?

If it isn't "lots of everything", make it so!

 

[I-tallionStallion]

I thought you mentioned you were going to do that get shredded diet from tnation.

What eating will you be doing?

If it isn't "lots of everything", make it so!

The shredded diet won't be for quite awhile. Not sure when.

The diet will be posted soon. It's still a lot of protein and a new fat fighting supplement with strict carb cuttoffs

 

[Lifeforce]

In a bit late but I wanted to congratulate you for managing to finish the 20 repper routine. You're now tougher than 99% of the people who go to the gym mentally and physically.

You don't suppose you have any before/after pics m8? I'm interested how much change this would do visually. Considering the amount you've increased on the squat it would mean you've grown quite a bit.

 

[I-tallionStallion]

Thanks Lifefore...I don't know If I'd say all that about myself but I appreciate it

Yeah I have before and after pics. I increased a good 10-12 pounds so there is a decent change. I am at some point going to put up pics of increases. You'll have to wait though.

 

[I-tallionStallion]

Hello Gents....back in the gym today and it felt mighty good!

So let me lay down my diet for you guys-


Meal 1--3 scoops whey, 4 eggs, 1 banana , 2 green tea tablets + vitamin, 1 Sci Pill after meal

Meal 2- 3 scoops whey, 4 eggs, 1 banana 2 green tea tablets and 1 sci pill after meal

Meal 3- 1lb steak, salad + dressing, 2 tbsp olive oil , 1 sci pill after meal

Meal 4- 3 scoops whey, 4 eggs, 3 tbsp of olive oil,8 fishoil pills

10 minutes prior to workout I have the banana

Post workout consists of Carbogain + gatorade for a quick 75 carbs and 3 scoops of whey

Meal 5- 1lb Steak, salad, 2 tbsp olive oil, 1 sci pill after meal

Meal 6- 1/2lb Chicken/fish + 3 tbsp olive oil, 8 fish oil pills

1 hour walking every morning 5 days a week

btw...sci pills are Sesamin pills for fat loss

*********************************************


Here is todays workout and btw I started DC today heh

Incline Bench 1x15 'Rest Pause' (rp) ---15+7+4=26rp w/125 lbs

Extreme stretch (ES) for chest - 1 minute with 20 lbs

Lateral Raise 1x20 ---- 16+8+3=27rp w/20 lbs

ES - 1 minute

Skull Crusher1x20 ----17+5+4=26rp w/25 lbs

ES - 1 minute

Wide Grip lat Pulldown 1x15 RP------15+8+4=27 w/75 lbs

ES - 31 seconds this one was hard

Rack Deadlift Knee level 1x6, 1x12

1x6 - 325 lbs
1x12 - 245 lbs

All extreme stretches are from - HERE

I could have gone heavier on the deads but the bar was TEARING up my hand. The bar was different from the one I usually use. Will remedy this next time. Otherwise they felt good. I wish I went heavier though.

 

[JohnnyIrish]

Like the diet. Any chance you've counted your estimated micro nutrient totals? (yeah I know.. I'm not one to talk).

Also I'm confused by your measurements.. Can you convert that to 'fists' for me? Thanks.

 

[Quiksilver]

Hey man, good to see ya back.

That's one hell of a diet you have there.. every day or just training days?

I ran some of the numbers on that and here's the macros i got:

522g protein
328g fats
180g carbs

5,760 calories

that look right?

If it is, do you have the work load in place to make sure you don't get fat?

5 1hr walks in the morning over the week isn't going to hold back fat gains if you're eating way over maintenance. Perhaps you mentioned earlier in the journal, but what is your sedentary maintenance intake?

 

[Quiksilver]

Also, assuming those numbers are right..

What does your liquid/fibre intake look like? Taking in over 500g of protein per day requires substantially more liquid than normal.

 

[I-tallionStallion]

Also I'm confused by your measurements.. Can you convert that to 'fists' for me? Thanks.

All pound measurements are in 1 1/2 fist. Johnny

Quik. I have have to drink 1.5-2.0 gallons a day. Its every day I have to do this minus Sunday. Effort is going to evaluate pics and fix my diet where-ever it needs fixing. It's not too hard to follow but the steak takes a little time. I wish I could do it with ground beef as it would be quicker but I can barely eat it plain anymore without wanting to barf. I've tried gravies, condiments, lettuce, it pretty much grosses me out for the time being.

Thanks for doing the math on the nutritional facts...never did it. I could have guessed what you wrote though. Got to love eating 5700 calories

Also there will be evening cardio of 30 minutes on days off.

 

[Lifeforce]

Hey, best of luck with the DC routine. I did a bit of DC as well and it really feels awesome with the rest pause styles, switching exercises around all the time and the stretches ofc. The lats stretch is damn painful :cuss: but chest one feels so damn good.

Don't worry about pics, post whenever you feel ready for it.