screw that, i like a good squat and bb row static!

Man, I'm really loving this program. Aside from adjusting to a 3-day split, everything is great. I love the intensity, which is much higher than Max-OT IMO. The stretches are great! I love how my back feels after hanging from a pullup bar for a minute. Starting to feel bigger, keep forgetting to weigh in when i wake up, oh well. It'll come.

I'll be honest, for all the advising I've done against buying BSN stuff, I'm falling in love with NO-Xplode. Two scoops gets me straight-up jacked for a workout pretty damn fast. Mentally and physically. Pump feels good, though nothing spectacular, but I love looking and feeling a bit bigger in the gym. Really helps me push out some extra intensity.

On a similar note, Gatorade + Xtend + GlycerGrow = kickass workout mix.

On the downside, my joints are hurting. Specifically my shoulder joint. I think it's because I misinterpreted the shoulder stretched and it did a number on my joint.

I can't recall ever being this devastatingly sore from workouts! It's kickass! I think every muscle in my back is sore. It's not the kind of soreness I used to get though, much stiffer, but seems to peak out sharply and decline quickly as well. It's interesting, to say the least. Me Gusta!

Wow, talk about a cheat/screwed diet weekend! Friday night, went out to buffalo wild wings for a burger, onion rings, and a beer with some friends. Saturday night, had another 8 beers (bad idea)... sunday was a little hungover and felt sick all day, so no good eating, just some sporadic meals that couldnt have added up to anything good in terms of macros. Yea, I did keep up on my Melting Point though, figured with that much garbage going in I had to.

First exercise rotation of DC is done, time for my first repeat workouts over the next two weeks. I'm excited to see if I can step it up. I'm starting to notice some differences. I think the shape of my tricep is changing a bit, like the upper portion has enlarged a bit. Plus my chest feels very full lately. Calves even look like they are doing a bit of growth (at least, in the gym they do). Yea!!!

sure it is joe

BADASS workout today! First repeated DC workout and ALL my weights AND reps went up this week. This surprised me cause I wasnt expecting to get that much of a strength gain that quickly, especially after my conduct this weekend. Here's how it went down:

DB flat press = 90 x 15 RP (8,4,3)
DB overhead press = 55 x 15 RP
Pushdowns = 120 x 15 RP
Chin Ups = +45 x 18 RP
Rack Deads = 335 x 8, 405 x 6

let it be known that I love Rack Deads! I've never hit them before but dang they felt good! I should have started with the 405 for my 6-8 rep set and hit up about 455 for my 3-4 rep. I couldnt believe those numbers. Hopefully these will really help widen/thicken my back and and bring my traps up more since I've never done them before.

Though, I'm having trouble getting workout times down. I workout with a friend of mine and we are basically alternating sets. I'll do my RP set and static, he'll do his. Then we stretch. But it's taking way too long to get done and I dont feel like we are wasting any time anywhere. It's taking nearly 1:20 to 1:30 to get out of the gym... this should not be, i know, but I'm not sure where to make up the extra time. Any suggestions are more than welcome!!!

Have I said I really enjoy this training style? I've even grown to love leg days too. Front squats for 4 reps then 20 is hell but it feels good to get done and watch your legs quiver from that and the 4 minute under tension calve training.

Maybe it was cause I ended up getting into the gym (and consquently my NO-Xplode) later than usual and farther from my last meal, but my pump was nuts today and drastically contributed to the apparent size of my bi's while posing. Plus it felt good, lol. All my weights have gone up this week and some have surprised me too. I did not expect to go up from 40 to 45 on DB incline curls today, that was nice and absolutely decimated my biceps to the point that i had a hard time gripping anything for the rest of the day. That feeling of course, was only compounded by the reverse BB curls for forearms I hit up afterwards. Needless to say, I used straps on my deadlifts, get over it .

I really need to get some in-gym pictures... shoot I owe you all some progress shots in my MP log.

Well my morning, post-piss weight it now 168.5

On a different note, I used to weigh myself after my workouts with my gym clothes on before I started my contest prep/cut. Back then I was 176 postworkout and yesterday I officially weighed out at 176. I don't usually even check my weight after a workout since mornings are more accurate, but I thought it was cool to see my rebound is now technically complete. I guess this means I really only weighed about 168-170 before my contest prep, not 176.

170 even this morning! Man, this weight is starting to take off! I can still see my obiques a bit in the mirror, so I have no idea where all this weight is going... but I'll take it!

I really like our new gym equipment. The leg press is the kind where the plates swing toward you and upwards when you press. Also, the foot plate is hinged so as you drop the "sled" back, it pivots to keep you from getting that damn joint stress in your ankles when you go deep. Slammed out 680 for 8 reps to start out and hit 500 for my 20 rep widowmaker afterwards. I was impressed since that's about 90 up on both sets in 2 weeks (but in fairness, last week was guessing my limit). this one felt good, but I'll have to crank it up about 50+ pounds in 2 weeks.

Officially done with my 2nd, 2 week rotation on DC. I still love this training style and the low volume per day definately DOES NOT take away from the intensity. This is probably the most intense I've ever trained and I love it. DOMS usually peaks about 48 hours after workout and subsides almost completely before I train again. The lingering soreness does not affect strength at all.

One final note, for not hitting any direct trap work (shrugs, upright rows) they're getting damn sore, especially after rack deadlifts and moreso after machine shoulder presses. YEA!!


Gotta run, I was a good boy last wek so now it's time for a night of debauchery!

Meh, light drinking night. 2 glasses of Bailey's Mint Chocolate (which is really good by the way!) and half a shot of tequila.

Time to go indoor climbing! Man i'm gonna be sore for monday's workout!

Good day again on monday.

Flat DB Press: 95 x 13 RP
DB Overhead Press: 60 x 14 RP
Pushdowns: 130 x 15 RP
Chins: +50 x 18 RP
Rack deadlifts: 405 x 8, 455 x 4 thought I'd try 500 (5 plates + a 2.5 ) but I couldn't move it.

Still at 170 morning weight. Workout times are starting to come down as my workout partner and I are starting to work at the same time when a spot isn't necessary among some other tweaks. Time is down from 1:30 to 1 hour.

Though, I'm starting to get a little concerned as my resting heartrate has risen to between 85-90 lately... dont know what that's from, but my BP and breathing rates are normal. I may toss in 20 mins of cardio on Tuesday and Thursday to get a bit of CV fitness in.

Do you have a link that can show me how to do the stretches? Ive read over them but am still having a hard time understanding a few of them.

170.8 lbs this morning... thank you Buffalo Wild Wings

Damnit! First bad day since starting back into bulking. Failed to beat last time's weight:rep for incline DB curls by 2 reps... so goodbye incline curls. Also missed my widowmaker 20 rep front squats by 4 (but i took the weight up 10 pounds)... I was struggling a bit today, I just wasn't all there. It sucked and I was pissed and punched the smith machine after my widowmaker.

I'm having some MAJOR appetite issues lately. I was able to eat like a hoss nonstop up until I hit 170 lbs. and then suddenly it's like my stomach is just shutting off. I cant pack down nearly as much at any meal and I'm no longer remotely hungry at meals... might be time to try out some black hole...

interesting. i was planning on holding out til 8 weeks before taking a cruise/time off as that's how I used to operate under Max-OT style. It just seems like a very short time to be slamming it out, only 6 weeks. But yea, I think you might be right, but then again it could just be a bad day... This is my 6th week so I'll definately round this out as that'll give me 3 complete rotations of my DC program.

Alright, I'll take a cruise. thanks for the advice bro.

i only got weaker on one, the incline DB curls. Narrow stance front squats I had hit 120 x 20 previously and hit 130 x 16 before I collapsed today. i'll feel it out.

I still have that 1 hour massage i won from the ONBF comp... cruise week that will come.

What in the hell are you getting mad and complaining about?!? It was only one exercise you were weaker on. You cannot expect to move up on every single exercise, every single day. Grow up peter pan!

Now if such trends continue, then get worried.

I can't believe you haven't hit up the free massage yet! I made "friends" with a female studying massage therapy about a week and a half ago and have already gotten two nice deep massages. I returned the favor in another capacity. Man, I didn't realize how much I needed one till she started......amazing!