Rab wrote:
Those donkey calf raises were the worst thing i haveever done in a gym, ever. So intense and painful you cant even describe it unless yo have done it. I was screaming at the top of my voice and whining like a little girl over the last 5 reps.

Keep at it and you'll be screaming like a big girl soon

Monday 21st July

Chest, Shoulders, Back width, Back thickness

Decided to show the two fingers to overtraining and give it both barrells

Decline Press - 115k x10/2/3 (prev - 110k x10/6/3)

WG Pullups - BW +20k x8/4/2 (prev - 12.5k x12/5/3)

Smith Shoulder Press - 30k per side x6/3/3 (prev - 27.5k x10/4/2)

T-Bar rows - 90k x8/5/4 (prev - 85k x10/6/4)

Stretching

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

Not a bad session. Some good increases, some average ones and some poorish ones. I'm feeling the strain now and i think its to lay off and go onto a lightish and less intense volume program.

Good stuffs. How long you been doing the DC for?
Have u noticed big gains?

About 5 weeks. I have no doubt you will get stronger and bigger on it provided you eat plenty good food etc

good stuffs yup thats the intention! mawz greetin at me over the whole stake a day idea but fuck it its happning lol

Looks really strong all round Rab

It was a good session. Strong overall.

Are you going to stick out DC, or change your program?

A think you should stick it out for atleast one more rotation, then cruise til your holidays.

Nicely done mate,great attitude aswell!

Keep it up fanny chops. Slacking is for kweers

I think i wil probably call it quits tonight with the DC and move onto a volume program until the holidays. Lots of sets and reps but not to ball busting failure as has been the case every working set for the past 5 weeks. I aint going to get any more out of it and the time is now right. I have found in the past that the immediate shift from HIT to Volume gives a few lb of quick gains so I hope it will be the same again.

I also have the small matter of getting 5x50kg dips to beat "The Rilla". Pride is at stake!

Rab wrote:I think i wil probably call it quits tonight with the DC and move onto a volume program until the holidays. Lots of sets and reps but not to ball busting failure as has been the case every working set for the past 5 weeks. I aint going to get any more out of it and the time is now right. I have found in the past that the immediate shift from HIT to Volume gives a few lb of quick gains so I hope it will be the same again.

I also have the small matter of getting 5x50kg dips to beat "The Rilla". Pride is at stake!

Id agree 5 weeks and you are done mate..after that its either down hill, or you can generate that intensity.....

What are you switching to?

I think i could make some marginal improvements still, a rep or two, but I dont think i have any more to get out of it now and the time is right to move on.

Going to do a volume program 5 day split training 4 or 5 times per week depending on time and how i feel recovery wise. I will be doing plenty of sets but not going to go to a discusting level of failure this week or next probably. 3 weeks this sunday till i go on holiday for 2 weeks, so It isnt going to be a long one.

Mon -upper back
Wed -Shoulders
Thurs -arms
Fri- lower
Sat -Chest



something like that should do it!

Switching off of DC for a while?

Good plan, you might find that the increased volume helps you to lean out a little as well which is never bad before a holiday

Rab wrote:I think i could make some marginal improvements still, a rep or two, but I dont think i have any more to get out of it now and the time is right to move on.

Going to do a volume program 5 day split training 4 or 5 times per week depending on time and how i feel recovery wise. I will be doing plenty of sets but not going to go to a discusting level of failure this week or next probably. 3 weeks this sunday till i go on holiday for 2 weeks, so It isnt going to be a long one.

Mon -upper back
Wed -Shoulders
Thurs -arms
Fri- lower
Sat -Chest



something like that should do it!

I'm gonna do this

Mon Chest
Tue Back
Wed Shoulders - 2 day break for tris from chest
Thu Legs
Fri Arms - 2 days break from everything then weekend rest
Sat - Calves again

Abs and Cardio at weekend unless something better to do...

Did you rate the stretches ???

Not sure if they made a difference to size and shape ect, but they make you leave the gym feeling sooo much better.

There is too many things hapening to pin it down to one thing, but would say they are defo worth doing!

Rab wrote:Not sure if they made a difference to size and shape ect, but they make you leave the gym feeling sooo much better.

There is too many things hapening to pin it down to one thing, but would say they are defo worth doing!

So what did you think overall?

Overall, Its a great way of training. Very intense and strength gains are there for the taking with the way its set up. WIth strength comes size and everyone is big and happy then!

The younger newbie Craig_89 i was training with is still going strong on it. He is getting much much stronger every week still! Defo a very effective way for a newbie that is keen and has the chance to train with someone with a little more experience. Draws the gains out of thick and fast au natural.