Stallion's Fitness Journal

[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

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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.

 

[Quagmire911]

How you doing with all that milk? Digesting it ok?

Probably better you went lighter on the deads if it was your first week back doing them. Will allow you to gain for longer without needing to deload.

And btw, why knee level on the rack deads? Is this something Effort specified?

Good luck with the DC, will be interesting to read.

 

[I-tallionStallion]

I'm off the milk now. Digestion was a b*!%#

I don't think it mattered too much going a bit hard on them. Deadlifts are every alternating between the rack deads and floor deads. with sometimes a week and a half split apart. So deloads I doubt are needed. I will 'cruise' when my recovery gives EFFORT pointed out to me.

Yeah EFFORT wrote me out the routine. You can ask him if you like.

Thanks Quag and Lifeforce. I'll be glad to put up my results here.

 

[Quagmire911]

Ahh youre alternating with floor pulls, cool.

 

[mrRuckus]

Doggcrapp specifically states he does not want anyone with less than 3 years of experience doing his methods for a slew of reasons you can look up yourself.

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).

The entire program is focused around strength gains and beating the logbook every single workout. And you're not even supposed to be doing his work out until you are already pretty strong and 200 some lbs.

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?

I looked back a few pages and didn't see what those 20 rep's weights are based on. If i remember right the 20 rep squat (widowmaker) in DC is supposed to be a 10RM done for 20 in however long it takes you without racking it even if it means taking a few breaths between the reps. It's not a straight 20RM. And there's no way in hell you would do it 3 times a week.

 

[I-tallionStallion]

Doggcrapp specifically states he does not want anyone with less than 3 years of experience doing his methods for a slew of reasons you can look up yourself.

I looked back a few pages and didn't see what those 20 rep's weights are based on. If i remember right the 20 rep squat (widowmaker) in DC is supposed to be a 10RM done for 20 in however long it takes you without racking it even if it means taking a few breaths between the reps. It's not a straight 20RM. And there's no way in hell you would do it 3 times a week.

Uh well looks like I broke that 3 year rule but I read his reasons why. I think I have what it takes to be on the routine MrRuckus.

I started around my 10RM Mr.Ruckus. The first day I did my workout me and EFFORT figured it out what it was because I didn't know. I did super squats which was outlined to me to be done as you said - with the breathing and pausing. Btw I did it 3 times a week...no problem It was not a DC routine btw.

 

[I-tallionStallion]

WEDNESDAY

Leg Press 1x6 1x20
1x6 - 410 lbs
1x20 - 270 lbs

ES for 1 minute for quads

Barbell Curl 20rp - 14+7+6 = 27 reps w/55 lbs

Reverse Barbell curl - 1x15 - 45 lbs

ES for 1 minute for bis (very painful)

Lying leg curl 15rp - 12+5+4= 21 reps w/60 lbs

ES for 1 minute for hamstrings - really hard

Seated Calve Raise
1x12 (3 second positive followed by a 12 second negative) - 70 lbs

Hanging leg raises - 20rp - 16 reps...last few not too good looking. I was trying to stay slow and steady.

 

[I-tallionStallion]

Friday

Lots of fun today

Decline Bench 15rp - 13+5+3= 21 reps w/155lbs --- Not to bad...tough set

ES for 1 minute for chest - 25lbs - extreme lol

Standing Military Press 20rp - 13+8+5= 26 reps w/80lbs - difficult and punishing

ES for 1 minute for shoulders - starting to get a good hang of this, very tough

CGBP 20rp - 18+8+5= 31 reps w/105lbs - Ohhhh i felt those triceps pumped

ES for 1 minute for triceps - 15lbs - ouch

Wide Grip Assited Pullups 15rp - 8+5+3= 16 reps w/120 lbs - I was pretty torn up after this

ES for 1 minute for back - 36 seconds - veryyyy tough

BB Row 1x6 - 175 lbs -- 1x12 - 120 lbs -- Pretty warn up by this time. I know for a fact I could row more than 175 lbs but the time I made it to it I was really warn out and sore. I suppose this will make EFFORT pretty happy heh.

First week doing DC, and I've got to say...I really like it. It's tough, it's a lot of fun doing the volume fast. Doing a set of Military Presses for 20 reps will push you to the limit. Everything is tough here, and the pullups were deadly. I had to switch the weight a couple times to find a sweet spot which prob affected my results somewhat. The stretches are just plain deadly. After my first week, I can say I'm looking forward to doing this. The guys at intensemuscle.com are just plain hardcore. It makes a lot of us look like powderpuffs. One thing this takes, is Dedication...Which I have, which means my goals are just a matter of time.

Goals: Short term goals in next 6 months

300 lbs bench 400 lbs squat 500 lbs deads -- How close am I at this moment I don't know but here are my 1 rep stats from 3-4 months ago

225 lb bench
335 lb squat
430 lb deadlift

I'm def stronger than this now, will be fun down the line to see how much I've improved. No hurry at this point, but I figure I'd post the old stats.

Also a 200-230ish body 10-12% bodyfat ---just a guess here, I guess I'll just see what looks good

 

[I-tallionStallion]

Monday-

Squats 1x6 - 265 lbs ---for some odd reason I was having a problem with squats today. I tried a heavier weight and I was just not feeling it here. Pretty lame set. Its been like three weeks since I squatted. That may be the reason I didn't feel so good on them today. Def my lamest set since 5-6 months ago

Squats 1x20 - 185 lbs - not too shabby. Got through them pretty good.

ES for 1 minute for quads - very painful

Preacher curls 20rp - 16+4+4= 24reps w/35lbs (not including bar weight)

Hammer Curls 1x15 - 25lbs --these were really tough

ES for 1 minute for bicepts - I thought my arms were tearing apart...yeah it feels that good

Pullthrough 3x10 - 100 lbs - I should have done more weight...ahh...i know for next time though

ES for 1 minute for hams - I really hate this stretch

Seated Calve raise - 1x12 12s negs - 72.5 PR brutal

Decline situps 20rp - 21+5+4= 30reps w/80lbs

Pretty good day...I'm beat :yawn:

 

[Quagmire911]

If you have had time off on the squats your cns won't be firing as efficiently. That will correct itself after a session or two. Also remember because you have been working in the 20 rep range, your body won't be as efficient at working in the 1-8 range, which should also correct itself pretty quickly.

How you liking DC? Keep it up!

 

[I-tallionStallion]

yeah I figured so...just wasn't used to a heavy load.

DC is a lot of fun. It's only my second week but so far I like the variety and the excerises. It's intense and very painful. I leave everytime feeling like I stretched my limbs like Mel Gibson did in BraveHeart.

 

[Fuglydude]

Your old numbers: 225, 335, 430 respectively for bench, squats and deads are almost identical to mine! Your squat workouts are pretty inspiring. Although I haven't attempted a max bench test in several years, but I think it would be around 225.

Good luck getting to the 300, 400, 500 level. I've also set this as a long term goal.

 

[Warboss Alex]

I'd tell you not to do DC but you won't listen so I'll just say good luck with it.