Now that I got some free time thought Id get some info down on training etc.

Been a hectic 8-12 weeks total where training has suffereed the most it ever has in terms of consistency, I merely was going in and just doing set or two (after warmups) to maintain something

Weighed myself this morning

- 218lb
- BF - Id say 13-14% ( I can see the outline of my top abs but thats it)
- Arms - 17.5
- Waist - 36

Dont know what other stats are precisely - will put them up this eve.

Need to get back into regular swing so am going to try something diff

Day One - Chest, Shoulders, Triceps, Back Width Back Thickness
Day Three - Legs and Arms

- 3 sets - 1st set - 3reps, 2nd set - 6-8 reps 3rd set - 12-15 reps

Will probably be max effort on first two sets and then quick explosive on the 12-15 reps.

Will repeat it on

Day 1
Day 3 or 4

Basically train EOD or E3D for a month or two.

Cardio - 45 mins - 5 days a week for 4 weeks

Diet
40g per meal protein
35g per meal Fats

Will refeed every 5 or 7 days - but may not need it if the PWO carbs is doing its stuff.

Pre and Post Carbs - no more then 30g

BCAA 4:1:1 (want to wait to use the EAA as I think they will be crazy for me when changing to all out mass attack)

OAKG\Creapure - I may add see how it goes.

Not using any other supps in this period, and also taking low protein to test out this protein cycling stuff been reading about. The theory is that after the 4 weeks at relatively low protein, I should be able to shock the body by doubling it for another 4 weeks period...as I respond pretty amazingly to high protein

KP

Should be interesting to see how you get on.

Looks like we may end up with a similar nutritional protocol as well.

Yes, I think Im cutting it fine on the cals, as I could get away with another 3-500 but lets see.

Id agree....Im just going to stick with what worked for me before and then work from their on the Diet to be honest.

Whats ther thinking behind the ...

set 1 - 3 reps all out
set 2 - 6-8 reps all out
set3 - 12-15 reps explosive positives

whats the rep timing going to be like?

also...whats that blogspot link again for DC training. I've sen you post it a few times but hae never read it. Got some time on my hands as i have a stinking hangover.

To cover all angles for the muscle when training, low, medium and high ONE movement then get out.

Rests will be small - 30-60 seconds.

Only exception is Deadlifts and Squats - thatll be 2 mins.

Blogspot - http://dc-training.blogspot.com/

this should be interesting. I cant wait

Very similar supp protocol to me as well, at least it was whilst I was bulking. I'm doing exactly the same thing with EAAs as well

Looking forward to this KP

What are you planning to hit cal wise daily?

Alex wrote:What are you planning to hit cal wise daily?

2400 cals....

ollie wrote:Very similar supp protocol to me as well, at least it was whilst I was bulking. I'm doing exactly the same thing with EAAs as well

Looking forward to this KP

Me too..I think rather then adding supps all over the place..Im just going to roll them in in contained amounts if needed......makes more sense and way more cost effective.

My biggest change is going to be the addition of MPC\WPC...but will also try and get in the red meats.

Great to see this up at last KP

kp1512 wrote:

Alex wrote:What are you planning to hit cal wise daily?

2400 cals....

I thought that from what you said on protein/fat amounts per meal but seemed a little low for you.

Alex wrote:

kp1512 wrote:

Alex wrote:What are you planning to hit cal wise daily?

2400 cals....

I thought that from what you said on protein/fat amounts per meal but seemed a little low for you.

Yes its the lowest Ive ever done mate....but something odd i noticed this time around as I think I said few weeks back to ya...I didnt lose much size at all over this 8 odd weeks, which was very wierd...now whether that was ciz I was going in 2twice a week at best and hitting a max effort, or that I made sure I took at least 120 ish Protein, and the usual...I have no idea...but more over I am seriously interested in Protein Cycling.....as enzyme upreg and down reg with high and low protein doses can have the potential of seriously producing gains Id say....just trial and error Id say...blame Bison as he mentioned it last year and its been on my mind since! ..and further reading does stack the theory up well.....so lets see if it works...

Max wrote:Great to see this up at last KP

Yep..hope to keep it regular at least once or twice a week..but got a heck of alot of work till I catch up with you big boys!!

The day one workout seems to have everything but the kitchen sink thrown in! Would you be better off with a three day split?

simon m wrote:The day one workout seems to have everything but the kitchen sink thrown in! Would you be better off with a three day split?

HAHAHA! Uhhming and Aahhing on that...maybe....Ill see how two weeks go....but you could be right...the cardio may cut into me...ill see how i feel at the end of it.......

kp1512 wrote:To cover all angles for the muscle when training, low, medium and high ONE movement then get out.

Rests will be small - 30-60 seconds.

Only exception is Deadlifts and Squats - thatll be 2 mins.

Blogspot - http://dc-training.blogspot.com/

When you say that do you mean a different exercise or the same one?

Hmm what do you mean?

As in the 3 sets? If so, yes thatll be the same exercise. So rather then the standard 3 set rest paused to 12-18reps....Ive just changed it slightly to have more reps......

simon m wrote:The day one workout seems to have everything but the kitchen sink thrown in! Would you be better off with a three day split?

LOL.
Si is my hero

kp1512 wrote:Hmm what do you mean?

As in the 3 sets? If so, yes thatll be the same exercise. So rather then the standard 3 set rest paused to 12-18reps....Ive just changed it slightly to have more reps......

Ahh I get ya, the comment about hitting it from all angles thought you where using different exercises. Nice variation btw.

Yes, I mean Im not reinventing the wheel..I am just adapting it to me...Ive done DC in various phases for like well...4 odd years?..so I know what works and what doesnt for my body...which is the key for example

- I cant blast for more then 5-6 weeks
- I need a 5-7 day period off after this period
- I need to have higher protein during the blasts...tried it with lower and the difference was crazy
- Need a good mindset to really go all out - took me a good year to get that..and even still I can generate that intensity all the time
- I do beleive Side Laterals have there value as they helped me gain a good amount of size on them....and are a good thing to throw in every 3rd workout..where you dont want to hammer your shoulders with presses day in day out...

KP, cable side laterals are the dogs matey.

Pressing is great, but side laterals are king!

Never been a fan of cable side laterals Ill be honest....maybe as a finish offer or something to jump to after a core movement?

About time you got a journal up mate, this should be interesting.

9th June 2008

Day One
Chest\Shoulder\Triceps\Back Width\Back Thickness

Iso Hammer Seated Bench Press -
160kg (80kg/side) - 3
110kg - 8
60kg - 12

Shoulders
Seated Side Laterals
20kg DB's - 3
14kg DB's - 8
10kg DB's - 15

Triceps
Steated Vertical Smith Press
40kg - 10 x 3

Life Fitness Pull Downs
85 Selector - 3
65 Selector - 8
35 Selector - 12

Parallel BORS -
90kg - 3
90kg - 3
90kg - 3

Stretches -
Chest - 20kg 45 secs
Shoulders - 50 secs
Triceps - 60 secs
Back - vertical pull - 50 secs

Rest Periods we kept to 30-45 seconds as for some reason I was just itching to move through them to create my "set-point" to work from

Rack their is looking awesome, and trialed the bars for future rack deads and I can now set it at mid shin as opposed to an inch below knee cap....so got more options.

Notes
Not bad - felt good and had a lot of power in all movements. Diet today has been bad aside from 6 eggs scrambled eggs with 150g cheese!. But will make up the rest as day goes on

KP