Natural Al's DC training Journal

[natural al]

good day but I'm gonna drop the rack deads, my back just really can't handle them right now

DC Pullups-100lbs of assistance and got 31 reps RP'd, so I did 15lbs more than last week and hit my rep target.  Also did a 35 second static.

rack deads-365*4, 225*12.  Lots of pain in the low back, sometimes it feels like the siatic nerve other times it's more along the base of the spine, today it was like both at once, not good.  I could suck it up and keep going with them but I don't know if it's worth it at this point.

2 handed Hammer Curl-50*32RP with a 27 second static, 10lbs increase.

Wrist Curl-80*30RP, forearms were really pumped when I was done.

stretches and a little bit of the old abs just for the hell of it.

[thewickedtruth]

what are you going to replace your deads with? 

[natural al]

what are you going to replace your deads with? 

I don't know yet...I'll prolly go with a row that I can support my back on, maybe I'll replace BB rows with DB rows and rack deads with a machine row or something. 

[Honour]

BTW, I'm totally reworking my diet as we speak.  I've basically been eating pretty much zero carbs except for post workout and even those were limited, I was pretty much doing a high protien/low carb/medium fat diet but I've decided to switch gears.  I'm not gonna go into specifics yet but I'm reading up on some interesting stuff.  let's just say I don't "fear" the carb anymore .  I lost some weight with what I was doing but I basically slowed my metabolism down to a point where what I was doing wasn't really effective at this point.  I've still got alot to work out but I'm gonna post some stuff in the next few weeks that should be pretty interesting.

Make sure you let us know what you do mate, because that is my diet atm and if you find something new I'd love to hear how it goes  .

[natural al]

Make sure you let us know what you do mate, because that is my diet atm and if you find something new I'd love to hear how it goes  .

I've basically decided that high protien/medium fat/low carb just doesn't work that well for me, maybe there are some variables I didn't take into account but I've been busting my ass for awhile and really haven't gotten the results I want, why I don't know.  I'm basically looking into a more well rounded diet that will allow me to eat carbs if they meet certain criteria meaning they have to have a low rating on the GI Index meaning it will cause my body to react to carbs in a certain way. 

I'm working on figuring out my caloric requirements using this method and doing a macronutrient breakdown and I'll go from there. 

[thewickedtruth]

I've basically decided that high protien/medium fat/low carb just doesn't work that well for me, maybe there are some variables I didn't take into account but I've been busting my ass for awhile and really haven't gotten the results I want, why I don't know.  I'm basically looking into a more well rounded diet that will allow me to eat carbs if they meet certain criteria meaning they have to have a low rating on the GI Index meaning it will cause my body to react to carbs in a certain way. 

I'm working on figuring out my caloric requirements using this method and doing a macronutrient breakdown and I'll go from there. 

Yanno what there is truth to that statement when it comes to carbs, GI index, and how your body reacts. Potatoes and pastas kill me but, when I eat rice, man do I feel good.

[natural al]

Yanno what there is truth to that statement when it comes to carbs, GI index, and how your body reacts. Potatoes and pastas kill me but, when I eat rice, man do I feel good.

brown rice is really good in the way I'm looking at taking it.  I've been eating a ton of oatmeal for the last couple of days, I look fuller and actually looked alot more vascular yesturday.  I'm gonna do a little light cardio today and then I'm gonna lay off for a few weeks and let the diet take over to see if what I think will happen happens.

[thewickedtruth]

I'm sick again which is just another sign that I've been hitting it too hard, so I'm taking off another day from training to just chill.

[natural al]

real quick recap:

Hammer Incline-155*34RP with a 20 second static

Hammer Military Press-140RP a side got 12 reps with each arm, I do them unilaterallly and I did a 30 second static with a 35lbs DB.

Reverse Grip BP-240 for 20RP.

I did a 1 minute stretch for each muscle group afterwards and did a couple minutes on the bike but it was so damn hot I said screw it, I'll hit it later this weekend.

[Honour]

  Yeah keep us up to date here guys on the Diet side of things. I feel I'm perhaps lacking a little something in my Diet as well and would love to hear how you guys go . I think I'm going to try and do the same and up my carbs a little and see if it helps.
  I'm quite lean atm but i think I'm missing out on some extra muscle  by skipping nearly all carbs. I think I'm just going to add some in the mornings and perhaps a little at lunch and see if i feel the change.

[natural al]

  Yeah keep us up to date here guys on the Diet side of things. I feel I'm perhaps lacking a little something in my Diet as well and would love to hear how you guys go . I think I'm going to try and do the same and up my carbs a little and see if it helps.
  I'm quite lean atm but i think I'm missing out on some extra muscle  by skipping nearly all carbs. I think I'm just going to add some in the mornings and perhaps a little at lunch and see if i feel the change.

I'm reading a book called Macrobolic Nutrition by Gerard dente right now, I asked Trooponin what he thought of it and he said it was good.  I also asked a guy who's gettting ready for a show and he gave it thumbs up, he said he uses alot of the principles in it and he's walking around right now at 4%BF 3 weeks out of his show.  It's a good book IMO, it eventually tries to sell his line of supps but it has a ton of good info in it.

[Honour]

he's walking around right now at 4%BF 3 weeks out of his show. 

Holy Ripped Muscle Batman

[natural al]

Holy Ripped Muscle Batman

IT'S very, very impressive.  I knew he was doing a show cause I heard him talking and just struck up a conversation with him, he was pretty covered up but once we got talking he showed me his calves and abs....holy shit.  He says all he has to do now is watch his water and he's all set....very, very ripped.

[thewickedtruth]

I'm reading a book called Macrobolic Nutrition by Gerard dente right now, I asked Trooponin what he thought of it and he said it was good.  I also asked a guy who's gettting ready for a show and he gave it thumbs up, he said he uses alot of the principles in it and he's walking around right now at 4%BF 3 weeks out of his show.  It's a good book IMO, it eventually tries to sell his line of supps but it has a ton of good info in it.

Thanks for that! I'm going to pick that book up at B and N this evening! Unless I have to order it online. Either way, sounds like a good read.

[natural al]

Thanks for that! I'm going to pick that book up at B and N this evening! Unless I have to order it online. Either way, sounds like a good read.

it might be availible as a free download at the MHP site...don't know for sure.

[thewickedtruth]

it might be availible as a free download at the MHP site...don't know for sure.

hows that back?  you don't seem like you're in a good mood today al. What's up?

[natural al]

hows that back?  you don't seem like you're in a good mood today al. What's up?

backs a mess, it's been a mess for years, it ain't gonna get no better unless I get up the balls to go see a doctor

the job I had for 10 years was very labor intensive, lots of lifting heavy things in very awkward positions plus I stood all day long on a concrete floor..I worked anywhere from 55-70hrs a week so I know it's messed up...BUT I've got a nice easy job now, no standing...I can just sit on my fat ass and work a nice easy 40hrs a week....it don't get no better

[Honour]

no standing...I can just sit on my fat ass and work a nice easy 40hrs a week....it don't get no better

lol nice one, i hear that mate 

[natural al]

really busy so I had to rush through a workout yesturday, skipped monday due to personal obligations.

Hammer Front Pulldowns-180*13RP 20 second static, the usual machine I use was being hogged and I couldn't wait so I jumped on this, never used it before, didn't like it as much.

Hammer Rows-225*20RP with each arm.

Drag Curls-125*27RP, 30 second static

pinwheel curls-25*35RP with each arm.

[thewickedtruth]

really busy so I had to rush through a workout yesturday, skipped monday due to personal obligations.

Hammer Front Pulldowns-180*13RP 20 second static, the usual machine I use was being hogged and I couldn't wait so I jumped on this, never used it before, didn't like it as much.

Hammer Rows-225*20RP with each arm.

Drag Curls-125*27RP, 30 second static

pinwheel curls-25*35RP with each arm.

high row or low row on the hammer rows?

[natural al]

high row or low row on the hammer rows?

niether, the one that mimicks a dumbbell row-you know the one they used to show dorian using all the time, if I had my choice I'd use the lowrow cause I can move some major weight with that and it hits the lower lats really well but I don't have access to one so....I gotta make due.

[thewickedtruth]

niether, the one that mimicks a dumbbell row-you know the one they used to show dorian using all the time, if I had my choice I'd use the lowrow cause I can move some major weight with that and it hits the lower lats really well but I don't have access to one so....I gotta make due.

that's the hammer low row. LOVE THAT THING! If you were doing that on the high rows, I would've broken your arm so you'd quit showing me up!   Do you notice big jumps in weight when you see progress or it's always litlte/more frequent jumps?

[natural al]

that's the hammer low row. LOVE THAT THING! If you were doing that on the high rows, I would've broken your arm so you'd quit showing me up!   Do you notice big jumps in weight when you see progress or it's always litlte/more frequent jumps?

little more frequent jumps, 5-10lbs at a time...I also have NO problem making a 2.5lbs jump if that's all I can handle, little jumps add up over time.

On a side note I'm getting a new supplement from DC-he's sending it to  me free of charge I'll post a link to the thread over on IM where he talks about it, I don't know a ton about it but he thinks it's the next big thing supplement wise.  I've also been using a protien powder he sent me at the begining of the year and it's great stuff, probably the best I've tasted, I encourage everyone to at least try his true protien products the protien he gave me really is great stuff.

here's a link to the thread:

http://www.intensemuscle.com/showthread.php?t=24384

[The Squadfather]

epic lack of free weights in these "workouts".

[thewickedtruth]

epic lack of free weights in these "workouts".

You don't feel like you can build a decent physique with minimal use of free  weights?!