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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: alexxx on March 04, 2007, 08:41:02 PM
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The legendary Alexxx has decided to give DC training another go.
This whole week will be a cruise week where I take it easy and not over exert myself.
Weights will be normal for most off you because I have been overtraining for quite a while.
This time I want to do this right so all you DC veterans feel free to comment.
I am maker of my own destany and will become a huge beast on this.
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In the mean time I will post about my past experiences.
I started training on the 7th of january 2000. Was training volume until 2005. I switched to DC training for a couple of months and made some great progress even when taking boxing lessons for 1.5 hours three times a week.
This past year I experimented a lot with all sorts of routines and have come to the conclusion that bigger weights with the right amount of rest will give you the best results.
In the first 2 pictures I was doing Serge Nubret type of training for a week.
The last two where some recent ones where I was using maximum weights for volume training once a week.
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look foreward to seeing u progress bro!! Good luck, hope u kick ass!!
davie
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Should be an interesting journal to follow, maybe DC himself can comment once in a while!
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Impressive gains since Mr Getbig. Can you post an example of your diet?
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Thanks guys. I am sure Dante will be keeping a close eye on this. ;D
Those first two pics where taken a couple of weeks before mr. Getbig. The last two on new years eve.
I was keeping track of calories for the mr. getbig then after that I just pretty much ate 6 small meals a day.
My protein intake is probably around 1 gram per pound of bodyweight. Carbs in the neighbourhood of 150-250.
New Years eve I was eating like a pig and taking more rest then I was accustomed to.
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hahahahaha, you look skinnier than ever in those pics.
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hahahahaha, you look skinnier than ever in those pics.
Thanks for your interest lil' David. ;)
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bench press 205x12
atlantis shoulder press 140x12
close grip bench 155x12
close grip pulldowns lvl10x12
barbell rows on bench 135x12
seated ab crunches lvl5 3x25
bike 20min
easy!
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Lookin bigger! Impressive!
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Lookin bigger! Impressive!
Thanks bro!
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making some good improvements actually....... hit those biceps though they dont look too good
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db curls 40x12
db wrist curls 20x15
seated calf raises 90x12
lying curls 75x12
front squats 135x12
machine crunches 35x60
bike 20min
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just make sure your not changing routines all the time...sure make some adjustments every 6-8 weeks..but dont get impatient and start changing routines as often as the shadow devours humans feces.
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just make sure your not changing routines all the time...sure make some adjustments every 6-8 weeks..but dont get impatient and start changing routines as often as the shadow devours humans feces.
Yeah I will stick with this for at least three months.
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Yeah I will stick with this for at least three months.
Good work bro, keep it up. Im just abck from the end of week 2 and the completion of the cycle. Did seated 2 arm DB curls. reverse wrist curls. unilateral calf pressing on leg press. leg curls and front squat.
Back to beginning of exercise rotation on monday (week 3).
Think im upping everything in every workout (yummy)!!
Havnt felt too nackered yet bro, with every workout i try and get more and more intense, which is kul to try and do!!
Havnt been able to dominate quads properly b/c of ankle ligament damage and hair line crack in ankle. BUT did do well in unilateral leg press on monday, and front squats werent too bad today.
Hows ur diet like, do u follow DC style eating (dont know much about the diet side of things), do u use carb cut-offs??
davie
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Good work bro, keep it up. Im just abck from the end of week 2 and the completion of the cycle. Did seated 2 arm DB curls. reverse wrist curls. unilateral calf pressing on leg press. leg curls and front squat.
Back to beginning of exercise rotation on monday (week 3).
Think im upping everything in every workout (yummy)!!
Havnt felt too nackered yet bro, with every workout i try and get more and more intense, which is kul to try and do!!
Havnt been able to dominate quads properly b/c of ankle ligament damage and hair line crack in ankle. BUT did do well in unilateral leg press on monday, and front squats werent too bad today.
Hows ur diet like, do u follow DC style eating (dont know much about the diet side of things), do u use carb cut-offs??
davie
Good to have you on board. Pic exercises that work around your injuries.
My diet is a pretty normal one. Now I am eating much less calories then in the past. Protein is probably about 200 grams per day and carbs 150-250. I am still on my cruise week but just from the rest I am feeling awesome and am excited about starting my real phase soon.
It's funny cause some new people at the gym probably think that I am weak but the biggest guys are the ones who give me respect and copy my exercises. :)
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smith incline bench 135x12
dumbell seated presses 55x12
incline lying tricep cable extensions 65x12
bb rack chins bwx12
rack deads 225x12
roman chair situps x100
treadmill 15 min
That smith machine is much harder then any other smith machine I ever tried so I will stick with that. It felt like 185 pound incline barbell presses!
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I hate Smith machines that seem to heavy cant get to grips with them really, especially bad when you pile the weights on the first time you use it, only having to remove the weights again when its too heavy. >:(
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I thought you said you could move some weight? What's this shit I'm reading in HERE?! ??? >:( CLOCK IN AND GO TO WORK MOTHER FUCKER!
;D looking good bro...you're making some great gains from teh last few pics you've posted. Bring it together and get your Mr. Getbig title this year.
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I hate Smith machines that seem to heavy cant get to grips with them really, especially bad when you pile the weights on the first time you use it, only having to remove the weights again when its too heavy. >:(
I haven't used a light smith machine in probably 5 years!
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Good job Alex, I'm gonna go watch 300 soon so I need to know where to look for you in the movie, although I'm sure you will stand out amongst the skinny little "men", "warriors" in the movie. 8)
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alexxx you need to up the weights and hit some heavy benches squats and deads.
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Good job Alex, I'm gonna go watch 300 soon so I need to know where to look for you in the movie, although I'm sure you will stand out amongst the skinny little "men", "warriors" in the movie. 8)
Cool!
I open the gates for the king's entrance and am in the background of the black messenger's entrance. I am in some other scenes too but will have to look at it myself to find them.
I was using this routine when I got cast so I will stick with it for a while.
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barbell curls with armblaster 135x15 RP
two arm hammer curls 45x15
leg press 865x6 540x25
standing calf raises 500x7
leg press for hammies 270x26 RP
Some things you should know.. I don't count the machine's weight. I decided to train legs hard again. For calfs there is a 5 second negative and a 15 second stretch at bottom position for all reps! I stretch at the end of ever exercise and I do cardio and abs 5-6 times a week.
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barbell curls with armblaster 135x15 RP
two arm hammer curls 45x15
leg press 865x6 540x25
standing calf raises 500x7
leg press for hammies 270x26 RP
Some things you should know.. I don't count the machine's weight. I decided to train legs hard again. For calfs there is a 5 second negative and a 15 second stretch at bottom position for all reps! I stretch at the end of ever exercise and I do cardio and abs 5-6 times a week.
Good work mate, keep it up.
See uv put quads b4 hammies and calves, diff from the DC order?
That 5 second negative is bareable, its the 15 second stretch that gets u lol. Tho somehoe last week i was hurting then suddenly went into the zone, and the pain seemed suddenly less and i just kept repping lol.
davie
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I just started week 3 yesterday. did the chest/shoulder/tris/back width/back thickness i under an hour.
Had to switch one of my chest exercise that id usually do on another day as i didnt have spotter, but its all good.
Once again i got 15 reps or more on everything and am upping weight again for next time.
Tho i dont go to failure on deadlifts if i get 12 reps in 1st set, and 6-8 in the second i up the weight.
Im liking having 3 workouts for above body parts group aswell as 3 workouts for bi/hammy etc day.
KNowing that i only deadlift etc once every 2 weeks makes me go at it hard or i feel like iv wasted the workout.
Awesome
davie
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big alexxx...
why are you always trying to stay lean? Just like the look and hate the dieting? Are you ever going to try to bulk up and put on some size for a few months or just stick with what you're doing? ???
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big alexxx...
why are you always trying to stay lean? Just like the look and hate the dieting? Are you ever going to try to bulk up and put on some size for a few months or just stick with what you're doing? ???
I try to do the same and stay lean. Bodybuilding is about how you look, why look like shit 11 months of the year but amazing 1 month? I'd rather look good all year round, healthier too.
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The WT ask some good questions. First thing that always crosses my mind when seeing a pic of you is "When is this guy going to add some slabs of muscle and thicken that bod?". No disrespect given, but you seem to be counter productive by trying to keep lean all the time. Don't know how long you have been training, but you should be heavier by at least 25lbs of pure muscle mass, than you are now. This all with-in the realm of one to two years, from the period you first started training with serious intent.
You might also consider the shoulder girdle, with focus on the lateral delt head. This also includes the lat's/back. Your frame looks average at best, so the idea would be to increase the width of the upper body. I believe you know all the Big Boy exercises that produce the most results in the shortest period of time. Something to think about if you want to reach anywhere near your full potential. But than again, that would be your choice.
Might also consider, that to give any program a fair test you should stay on it for a good 6 to 8 weeks. Two weeks is just a breaking in period for any workout plan. And 8 weeks is usually the cut off date, even if your still making some progress. You want to stay one step ahead of the body before it can adapt to any exercise plan. Good Luck.
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The WT ask some good questions. First thing that always crosses my mind when seeing a pic of you is "When is this guy going to add some slabs of muscle and thicken that bod?". No disrespect given, but you seem to be counter productive by trying to keep lean all the time. Don't know how long you have been training, but you should be heavier by at least 25lbs of pure muscle mass, than you are now. This all with-in the realm of one to two years, from the period you first started training with serious intent.
You might also consider the shoulder girdle, with focus on the lateral delt head. This also includes the lat's/back. Your frame looks average at best, so the idea would be to increase the width of the upper body. I believe you know all the Big Boy exercises that produce the most results in the shortest period of time. Something to think about if you want to reach anywhere near your full potential. But than again, that would be your choice.
Might also consider, that to give any program a fair test you should stay on it for a good 6 to 8 weeks. Two weeks is just a breaking in period for any workout plan. And 8 weeks is usually the cut off date, even if your still making some progress. You want to stay one step ahead of the body before it can adapt to any exercise plan. Good Luck.
Yeah no disrespect in anyway. Alexxx brings it when he wants to. At least he's not a blow hard like some people on this board. I do feel though, since last years mr.getbig, that he should be at least 10-15lbs heavier even if he was on the same diet. He has potential to put on some weight if he wants to. I just was curious. I know some people love looking lean but you can gain some size without exceeding 10-11% body fat if you're keeping your diet spot on like I know he does.
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Today I had one hour of sleep! 8)
flat dumbell press: 110x11 RP 20 sec negative
behind the neck millitary: 155x8 RP
reverse grip benches: 205x8 RP
Super wide grip chin up bwx9 RP
Deadlifts 315x8
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Good work mate, keep it up.
See uv put quads b4 hammies and calves, diff from the DC order?
That 5 second negative is bareable, its the 15 second stretch that gets u lol. Tho somehoe last week i was hurting then suddenly went into the zone, and the pain seemed suddenly less and i just kept repping lol.
davie
That was just a mix up. I got excited that I went heavy again and didn't realize the mix up until after my last set. Funny cause some guys in the back where like "he is crazy" hahaha
I just started week 3 yesterday. did the chest/shoulder/tris/back width/back thickness i under an hour.
Had to switch one of my chest exercise that id usually do on another day as i didnt have spotter, but its all good.
Once again i got 15 reps or more on everything and am upping weight again for next time.
Tho i dont go to failure on deadlifts if i get 12 reps in 1st set, and 6-8 in the second i up the weight.
Im liking having 3 workouts for above body parts group aswell as 3 workouts for bi/hammy etc day.
KNowing that i only deadlift etc once every 2 weeks makes me go at it hard or i feel like iv wasted the workout.
Awesome
davie
Yes! I love it! I am looking better than ever because of the rest and heavy weights!
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As for the lean part I am a bodybuilder! 8)
Besides I have to give a life owning to Billy boy soon. My waist is tiny now and my chest is getting very tight against my shirts. :)
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Looking good mate!!
Iv got Incline Db
Upright Row (with pause at top)
dips or bench dips
pulldowns to back of head
T-bar rows (tho i think im gona switch that up).
Im using mainly free weight movements mate (i only really need spotter on the chest shoulder etc day, so only need spotter once one week and twice the next), what about u??
Due to bad ankle im gonna hav to keep quad exercise at BB hacks,unilateral leg press, front squat for the moment. Was thinking once i stall on unilateral leg press i might do back to normal 2 legged leg press (weight stack only goes to 150kg's) and literally leg press for 100 reps rest paused lol.
Hows ure diet side going, are u using carb cut-offs?
davie
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Looking good mate!!
Iv got Incline Db
Upright Row (with pause at top)
dips or bench dips
pulldowns to back of head
T-bar rows (tho i think im gona switch that up).
Im using mainly free weight movements mate (i only really need spotter on the chest shoulder etc day, so only need spotter once one week and twice the next), what about u??
Due to bad ankle im gonna hav to keep quad exercise at BB hacks,unilateral leg press, front squat for the moment. Was thinking once i stall on unilateral leg press i might do back to normal 2 legged leg press (weight stack only goes to 150kg's) and literally leg press for 100 reps rest paused lol.
Hows ure diet side going, are u using carb cut-offs?
davie
Hey Davie that looks like a solid routine. I never used spotters on my program except for when I tried 205 pound millitary presses behind the neck and even then I did it myself cause my spotter was really just a newb and didn't understand how to spot properly.
It is good to have a spotter for benches so you can end on a negetive.
Diet is 200g protein with carb cutoffs!
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Hey Davie that looks like a solid routine. I never used spotters on my program except for when I tried 205 pound millitary presses behind the neck and even then I did it myself cause my spotter was really just a newb and didn't understand how to spot properly.
It is good to have a spotter for benches so you can end on a negetive.
Diet is 200g protein with carb cutoffs!
At? ???
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At? ???
I am 220 right now.
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I am 220 right now.
How tall are you again? You're a lean ass 220. :o
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How tall are you again? You're a lean ass 220. :o
I am 6'4". I think the ideal weight for me would be around 250 at 5% bodyfat.
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I am 6'4". I think the ideal weight for me would be around 250 at 5% bodyfat.
DAMN! I was starting to becomea little disheartened when I thought I had an idea as to what I was going to look like at 6'@220 when I'm close to finishing cutting. :( When are you going to aggressively put on size?! ???
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DAMN! I was starting to becomea little disheartened when I thought I had an idea as to what I was going to look like at 6'@220 when I'm close to finishing cutting. :( When are you going to aggressively put on size?! ???
I am already working on it my friend. ;)
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incline db curls 50x16 RP
behind back wrist curls 135x15
calf sled 270x8
one leg curls lvl6x25 RP
squat machine 450x20
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So what u think about using DC methods with exercises like cleasn,hang clean and press??
Could be awesome?!
davie
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Also what do u think about the idea of v high (100 reps/5 mins mayb) leg press for an alternative, tho still using the rest/pause. Only as option due to set weight stack on leg press.
davie
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I think both those ideas have some merit. With DC the idea is to get stronger everytime so a full movement for the shoulders like the clean and press work great! I don't think cleans by themselves are enough that is why I would add the press.
Also the leg press is a good idea. Who ever said that you had to go too heavy on those? Set yourself a number goal and try to reach it. You should be able to do 100 reps with 4 wheels a side nonstop but next time you have to do 405!
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Today I had one hour of sleep! 8)
flat dumbell press: 110x11 RP 20 sec negative
behind the neck millitary: 155x8 RP
reverse grip benches: 205x8 RP
Super wide grip chin up bwx9 RP
Deadlifts 315x8
Why did u only sleep one hour?
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Why did u only sleep one hour?
Couldn't fall asleep.
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Couldn't fall asleep.
Take ZMA. Or valerian root. ZMA seems to make my sleep more restful, doesn't help with getting to sleep though.
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I think both those ideas have some merit. With DC the idea is to get stronger everytime so a full movement for the shoulders like the clean and press work great! I don't think cleans by themselves are enough that is why I would add the press.
Also the leg press is a good idea. Who ever said that you had to go too heavy on those? Set yourself a number goal and try to reach it. You should be able to do 100 reps with 4 wheels a side nonstop but next time you have to do 405!
yeh i thought they could work 2. It sounds weird but im almost looking foreward to stalling on an exercise as iv got interesting alternatives waiting to try DC style (e.g. hang clean and press....high pulls etc).
My leg press in the gym has a set weight stack that only goes to 150kg's (thats y iv been doing them one leg at a time), thats my reason for considering a 100+ rep set, or just pressing for like 5 mins (only gonna b used wen i stall on another leg exercise).
davie
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Take ZMA. Or valerian root. ZMA seems to make my sleep more restful, doesn't help with getting to sleep though.
Thanks for the tip.
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bench press 255x7 RP
Atlantis shoulder press (uni) 115x12 RP
close grip bench 205x8 RP
close grip pulldowns lvl14x14 RP
barbell rows 235x8
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db curls 65x13 RP
db wrist curls 25x20
seated calf races 120x7
lying curls 105x22 RP
front squats 205x11
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u reckon anything below 10 RP is too low? ??? 7-8 is low dude..
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u reckon anything below 10 RP is too low? ??? 7-8 is low dude..
Nah as long as you push hard enough you can still grow from 5-7 reps. Besides next time I am going to get more reps.
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come on dude, thats the only set you're doing... you're gonna need more than 5-7 reps a workout to induce hypertrophy.... unless you were gonna do a "burn set" or a "widow maker" following that set. Just something you may wanna consider.
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come on dude, thats the only set you're doing... you're gonna need more than 5-7 reps a workout to induce hypertrophy.... unless you were gonna do a "burn set" or a "widow maker" following that set. Just something you may wanna consider.
What matters is that you progress with reps and weight. Some of those exercises I was not sure how many I would get or I was tired but don't worry I am now going to work up to 15RP before I move on with weights.
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smith incline bench 225x9 RP
db shoulder press 80x10 RP
lying tricep extensions 120x11 RP
behind the neck rack chins bw+35x12 RP
rack deads 295x9 345x4
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I told ya nuthuggers that I am going to up the reps and on top of that I look spectacular. ;D
barbell curls 145x10RP
db hammers 50x15
standing calf raises 500x9
leg press hammies 320x25 RP
leg press 885x6 590x22
BOOOYA!
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todays workout: just top sets
incline barbell press 130kg: 13,11,7
incline db press 60kg: 10, 9, 7
machine press: whole stack: 13,11,10
light db flyes: 3 sets with 25kg dumbbells approx 20 reps (pump and stretch)
duration: 43min
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todays workout: just top sets
incline barbell press 130kg: 13,11,7
incline db press 60kg: 10, 9, 7
machine press: whole stack: 13,11,10
light db flyes: 3 sets with 25kg dumbbells approx 20 reps (pump and stretch)
duration: 43min
That is some good weight right there. Impressive if true!
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Alexxx not sure if iv asked this b4, but do u follow DC dieting (carb cut-offs, lots protein etc)??
davie
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Alexxx not sure if iv asked this b4, but do u follow DC dieting (carb cut-offs, lots protein etc)??
davie
No problem. I am now cutting off carbs for at least me last two meals. I don't stuff myself anymore and am seeing awesome progress this way. Protein is around 200 maybe.
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db bench press 115x9 RP
bb military press 155x11 RP
reverse grip benches 205x10 RP
super wide grip chins bwx 12 RP
deadlifts 315x10
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No problem. I am now cutting off carbs for at least me last two meals. I don't stuff myself anymore and am seeing awesome progress this way. Protein is around 200 maybe.
Thats not alot of protein for a DC'er??
davie
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You ever thought of losing the love rug and seeeign if u looked better??
davie
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You ever thought of losing the love rug and seeeign if u looked better??
davie
Sure thing but I am a man!
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Sure thing but I am a man!
Being tall is both a blessing and a curse. 20 more lbs on that frame and you'd be a beast. Unless you like the "athletic" look
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Being tall is both a blessing and a curse. 20 more lbs on that frame and you'd be a beast. Unless you like the "athletic" look
30 pounds is coming for the upperbody and 5 of those for calves! ;)
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30 pounds is coming for the upperbody and 5 of those for calves! ;)
alex when will you start to hormonize your body?
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incline db curls 55x14 RP
calf sled 270x10
one leg curls lvl7x20 RP
hack squats 630x10
bb wrist curls 145x15
I am thinking of going back to volume once a week on monday.
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incline db curls 55x14 RP
calf sled 270x10
one leg curls lvl7x20 RP
hack squats 630x10
bb wrist curls 145x15
I am thinking of going back to volume once a week on monday.
whyyy??!! u just started on thsi routine bro, how do u expect to amke progress if u're gonna keep changing ur mind like this?
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whyyy??!! u just started on thsi routine bro, how do u expect to amke progress if u're gonna keep changing ur mind like this?
It's been a solid month. I noticed everything is getting bigger but arms. I will measure myself tommorrow to make my final decision.
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It's been a solid month. I noticed everything is getting bigger but arms. I will measure myself tommorrow to make my final decision.
usually its recommended to wait 8 weeks before measuring the results for good assessment. What is the duration prescribed for a DC training cycle?
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usually its recommended to wait 8 weeks before measuring the results for good assessment. What is the duration prescribed for a DC training cycle?
8 to 16 weeks then 1 to 2 weeks of cruising
Actually my measurements haven't been going up I just feel thicker. We will se tomorrow. I may post pics.
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bench press to chest 255x8 RP
unilateral atlantis shoulder press (125x2)x8 RP
closegrip bench 215x8 RP
close grip pulldowns 225x10 RP
barbell rows 255x6
Looks like I am still doing the program for at least a month.
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db curls 70x10 RP
db wrist curls 30x16
seated calf raises 125x8
leg curls 110x22 RP
front squats 225x8
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stay strong dude! good work
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alex, go back to high volume. 5 day split.
volumize.
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alex, go back to high volume. 5 day split.
volumize.
I agree. He's been on the same training regimen for awhile now. Going to the typical volumizing split should really give him a more "full" look to his muscles and a little added hardness as well. I'm still curious as to why people train DC, etc. so often. It's like the atkin's diet craze when it first started.
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I just gained a quater of an inch back on my arms doing volume.
Nuff said.
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I just gained a quater of an inch back on my arms doing volume.
Nuff said.
Have u changed back already??
davie
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Have u changed back already??
davie
24 sets of chest yesterday! 8)
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good stuff alexxx, seems like you're getting stronger.
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good stuff alexxx, seems like you're getting stronger.
Thanks but you have seen nothing yet! :o
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Alex you need to make up your mind as to what you wanna do my man. Stick with a routine for atleast 8 weeks so you can assess the results properly. Hopping around like this will get you nowhere. You should log your current volume workouts too.
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Bro u wer saying DC was the way foreward for u, now its volume.
davie
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Yes a combination of the two will better you then just staying with one routine.
For instance I got pretty thick from the DC stuff but because of my diet and lack of sets I was not as full.
Now I am paying less attention to my diet (eating more carbs), and training heavy with much volume and POW!! I am full. People around me keep telling me how much bigger I look and wider.
I am not saying one is better then the other but it is wise to include them both for variety and maximum muscle size.
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24 sets of chest yesterday! 8)
haha good job man. i did 19 (had to bring my jealous croatian gf, she slowed me down)
did 135kg x 8 on incline yesterday...looking to move up to 3 plates per side on the incline next week. we will see how it goes.
is it a 5 split?
go to a 5 split...45min of lots of sets with little rest between sets. gh15 agrees with me.
volumize
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haha good job man. i did 19 (had to bring my jealous croatian gf, she slowed me down)
did 135kg x 8 on incline yesterday...looking to move up to 3 plates per side on the incline next week. we will see how it goes.
is it a 5 split?
go to a 5 split...45min of lots of sets with little rest between sets. gh15 agrees with me.
volumize
Yes the magic 5 day split! 3 plates on incline is damn good!
I am crazy sore but am loving it.
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What does the weekly layout of your DC/Volume combination split look like?
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Just to let all you know I am training like Ronnie Coleman/Dorian Yates right now except once a week and with free weights.
Gains are comming in better then expected.
Moral of the story.. reduce volume, up the weight and recuperate!
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Bro u know i hope ur training is comeing on well, but a few months ago u sed lower volume higher frequency was the way foreward, then u sed high volume was best, now ur saying reduce volume??
Either way i hope it working.
davie
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Bro u know i hope ur training is comeing on well, but a few months ago u sed lower volume higher frequency was the way foreward, then u sed high volume was best, now ur saying reduce volume??
Either way i hope it working.
davie
Yes sir! 8)
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Haha, so which is it mate. what are u doing now??
davie
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Haha, so which is it mate. what are u doing now??
davie
Well I am doing something like Ronnie's program but once a week. Low sets with high weights and reps.
How is your training comming along?