Stallion's Fitness Journal

[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.

 

[I-tallionStallion]

Thanks Fugly

Wed:

Bench Press 15rp - 13+6+5= 24 reps w/145lbs

ES for chest...very painful indeed

Seated Db Press 20rp - 13+7+3= 23reps w/35lbs

ES for shoulders...getting the hang of this. brutal

Reverse Grip Bench Press 20rp - 17+7+5= 29 reps w/115lbs

ES for triceps w/20lbs ---i hate these haha

Hammer Wide Pulldowns 15rp - 10+6+5= 21 reps w/105lbs

ES for back - only lasted for 33 seconds again...this is really tough for me not using my biceps to stay up

Deadlift 1x6 - 330 lbs 1x12 - 275lbs
-Didn't want to go too rough. Obviously not my best but I was pretty damn worn when I got to them.

Well that's it...I have something to discuss with EFFORT. Could be good if I do it. I'll let you know soon. BTW I am now replacing the 1 pound steaks with 1/2 steaks again. I've been nailing the cardio pretty damn well. I'll go into more detail later

 

[Warboss Alex]

use straps for the hanging back stretch. it's not supposed to be a grip exercise.

 

[I-tallionStallion]

FRIDAY

Hacksquats 1x6 1x20 - Very strange excerise, felt like smith squats sortof

1x6 - 245 lbs
1x20 - 165 lbs

ES for quads - tough

Preacher Curls DB 20rp - R-arm - 14+7+5= 26 reps w/30lbs
L- arm - 12+8+4= 24 reps w/30lbs

Reverse preacher curls EZ-bar 1x15 - 20 lbs (plates, I'm not sure how much the bar weighs, could be 10-15lbs)

ES for biceps...I really hate these ARGH

Hyperextensions - 3x10 --- Felt it great in the hammies

ES for hams...always painful

Calves leg press - 1x12 (12 second neg, 3 postive) - 330 lbs

Good workout, not a huge fan of the hack squats, but overall fun.

 

[frenchbeauty]

Nice numbers on the leg press Stallion !
Keep it up.

 

[I-tallionStallion]

Thanks very much FB!

Monday-

Incline Bench 1x15rp ---11+6+4=21 reps w/125 lbs PR I increased big time here...very nice

ES for chest - 1 minute with 35 lbs

Lateral Raise 1x20 ---- 11+6+4=21 reps w/25 lbs PR very hard, form suffered on last rep

ES for shoulder 1 minute ---- splitting pain

Skull Crusher 1x20rp ----18+7+3=28 reps w/30 lbs PR hell of a difference here, these were just too easy

ES for triceps 1 minute w/25lbs ---reallly hard

Wide Grip lat Pulldown 1x15 RP------12+6+3=21 reps w/105lbs PR

ES for back 1 minute (finally got straps)

Rack Deadlift Knee level 1x6, 1x12

1x6 - 345 PR
1x12 - 270 lbs PR

The rack deads are still wierd finding a soft spot. The six reps were hard but not enough and the 12 repper was perfect. So I just have to adjust.

Another good day, 'catch you later dudes'.

 

[I-tallionStallion]

WEDNESDAY

Leg Press 1x6 1x20
1x6 - 415bs PR- I go really deep on the leg press...what the heck is correct form on this? I was struggling with 4 plates and then I watched some twig throw on 50lbs more and do much less of a rep-range. Comments??

1x20 - 275lbs PR - could have been tougher...but I don't want to rush this.

ES for 1 minute for quads --just wanted to note, I never felt so much pain in a stretch before. I'm starting to get this down!

Barbell Curl 20rp - 13+9+8 = 30 reps w/60 lbs PR
Been having a painful wrist pain during these. I've felt it over the last few days, not sure what it is.

Reverse Barbell curl - 1x15 - 50 lbs PR

ES for 1 minute for bis (very painful)

Lying leg curl 15rp - 10+5+4= 19 reps w/90 lbs PR

ES for 1 minute for hamstrings - really hard

Seated Calve Raise
1x12 (3 second positive followed by a 12 second negative) - 80 lbs PR Felt like my calves were on fire!

Decline weighted situps - 20rp - 31 reps w/85lbs PR

 

[JohnnyIrish]

This is the machine I was using. With the peg in the bottom hole its maxed at 405lbs.

I go as deep as comfortable that doesn't feel like I'm going to hurt my back again, which I'd estimate to be about 3-4inches below parallel. How deep do you go?

As for whats "right".. well I 'm certainly no authority on the subject but deeper is usually better tends to be the mantra here.

BTW- how much of a partial rom did that guy do? Did he even break parallel?

 

[Quagmire911]

Alex had me just breaking parallel on the leg press. I believe this is because it is mainly for the quads and I could use more weight and overload them so to speak. Might be wrong.