General DC Questions

TheBigMastodon · 11-13-2005, 04:04 PM

I am going to use this thread to ask whatever questions I may have regarding DC so I don't have to make numerous threads. First off, I am unsure on how to perform some of the DC approved exercises. Could someone care to explain how to perform the following exercises:

Bench Hammer Strength Press
Shoulder Hammer Strength Press

Thank you.

-TBM

**Peaked_18** · 11-13-2005, 04:08 PM

Do you have any Hammer Strength equipment at your gym?

Type it in good and found out.

TheBigMastodon · 11-13-2005, 04:23 PM

Quote:

Originally Posted by Peaked_18

Do you have any Hammer Strength equipment at your gym?

Type it in good and found out.

I'm not sure. I have a pulldown machine with parallel grips. Would that be hammer? I also have a Shoulder press machine with parallel grips.

-TBM

**Peaked_18** · 11-13-2005, 04:31 PM

No.

Search for Hammer Strength machines and goto their site.

TheBigMastodon · 11-13-2005, 04:37 PM

Okay thanks. I guess I'll eliminate those then.

-TBM

**antihero** · 11-13-2005, 04:43 PM

youll know a hammer strength machine when you see one.....it say HAMMER right on it

TheBigMastodon · 11-13-2005, 07:04 PM

I can't find ANYTHING on diet. I know its like a big secret. Does anyone have any info on the diet or link to some info on the DC diet? All I really know is:

2g/lb bodyweight (Is this right?)

No carbs within 3 hours of going to bed (Is this right?)

Alot of olive oil???

Can someone help me out, Thanks.

-TBM

**Peaked_18** · 11-13-2005, 07:06 PM

Second sticky:

Nutrition:
Protein Powder: I use Optimum pro complex due to its varied proteins (55gram serving) and 5 grams of glutamine (not glutamic acid) per serving (THATS A HUGE REASON FOR ME)--I pay 38 bucks for 4.4lbs on the net (with no shipping because I buy over 200 bucks worth)--yes I go thru a bucket every 5 to 6 days, but not having to buy glutamine separately and getting in 20-30grams each day of it makes me smile. The protein powder is the most expensive thing in my diet everything else is pretty cheap.
http://www.advantagesupplements.com/opnutprocom4.html
A sample day for me is (with protein grams after each item) – Bulk Diet:
Breakfast: oatmeal(5) with soy grits and ground flaxseeds on top (23) a little bit of milk(2) in the oatmeal and a protein drink (55)=85grams
After-workout snack: two potatoes(7) and a double serving protein drink in cranberry grape juice (110) =117grams
Lunch: (quick one because of my work)-can of ravioli (11) and protein drink(65) (cup of water cup of milk in there) =76grams
Snack: two 99cent big Macs(54) and 2 cups of milk (20)=74 grams
Dinner: 1lb of hamburger (100) cooked drained and then washed off with water thoroughly (to remove as much fat as possible)with condiments and noodles (4) =104grams
I keep reasonably lean by taking in zero to trace amounts of carbs (found in vegetables) after 6-7pm
Night-time meal: six egg white omelet with peppers or peas(20) or roast beef cold cuts with half waterhalf milk protein drink (65) =85 grams
That's 541 protein grams on average and with me usually eating larger portions than measured I probably venture toward 600 grams a lot. If you look at the food I eat its pretty cheap,specially the way I buy it in bulk.
Sample Day – Bulk Diet - Total Calories:
1) protein drink(olive oil 600/milk 210/water 0/powder 260/flaxseed 50+ oatmeal 200+ banana 102=1420cals
2) post workout drink=3 cups cranberry juice 390, four scoops protein powder 520, 2 baked potatoes 284=1194cals
3) chicken rice casserole-cup of rice 190 chicken 581, sauce 150 , two cups milk 280=1201 cals
4) T bone steak 1419, water with lemon (trace), mashed potatoes (400)=1819cals
5) protein drink with olive oil 600/powder 260/milk 210/ water 0 and protein bar 290 = 1360
6) two cups 2% milk 280 and 2 cups cottage cheese 440=720
Total calories: 7714

Diet Philosophy: For fat sources, I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seat belting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to McDonalds I'll blast as many hamburgers as I can and skip the fries(laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and a lot of a vegetable but no rice, pasta or bread).
This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. I'm not a calorie counter at all. I'm a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsat's (olive oil), flaxseeds and some extra carbs here or there. A simple way to keep the scale going up: I run into the same problem from time to time and I know I cannot eat any more than I do.....the savior for me is extra virgin olive oil--I work my way up to 3-4 tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its other health benefits.)
I like people to do this at their meals:
1) pound down the protein amount they must get in first for that meal
2) add flax or olive oil to that meal if it allows i.e. protein drinks etc (and its before 6pm)
3) finally eat carbohydrates to satisfy any other hunger pangs at that meal and don't worry about grams! If you cut your carbs off at 6pm the night before you can pound raisin bran at breakfast and pasta at lunch etc etc your not going to have to worry about it (your going low carb after 6pm again tonight) Off-season you shouldn't feel like your abstaining or dieting--hell if you want 25 chocolate chip cookies--pound them down at 2pm (after you downed your protein drink first) After 6pm worry about carb grams--keep them low to trace--just delete potatoes, pasta, bread, cereals after 6pm and boatload all the corn, peas, or
vegetables you want with your (after 6pm) protein sources.
Way to cut cost of eating: I buy in bulk period. I buy eggs (5 dozen), ground beef(10lb chubs), rice etc in bulk and save a grip of money. I also always buy according to unit price which seems simple but most people overlook it. I scour flyers for steak deals and go to the supermarket that is selling London Broils for 1.87 a LB and snatch up a slew of them. I am a stingy frugal shopper--my biggest expense is protein powder (I use the 4.4 Pro complex). At lunchtime at work every day I go out to eat (otherwise I go nuts eating homemade food all the time). I am "COUPON BOY"---I get tons of restaurant coupons in the mail
and use them religiously.
Cutting Diet: Lets say "John Smith" is a 275lb bodybuilder holding 16% body fat in the off-season. He is smooth but his heavy training and high protein eating have made it possible for his body to hold 275lbs with probably an ideal contest weight of 226-234lbs or so. Since his present diet is allowing him to hold a "hypothetical" 230lbs of lean mass, what do you think is going to happen on a "cutting diet"....oh he will get ripped but probably at a 60-40 or 70-30 body fat to muscle mass ratio loss. My opinion is to leave the training heavy and leave the diet 90% what it is. The only changes I would make are to be religiously strict with low/trace carbs after 6pm and drop dairy 6 weeks out. Let the cardio take off your body fat!
Forty five minutes at a slightly brisk walk on a treadmill first thing in the morning on an empty stomach-- on every day except leg days will do it. Add in maybe usnic acid and a thermogenic and your going to end up inside out shredded. That's from a bodybuilding standpoint as I hate seeing someone gain 15lbs of muscle from training so hard in the off-season just to panic diet it all off trying to get ripped. In a general everyday sense for people who don't care about losing 8-20lbs of muscle mass on their way down to leanness,--cardio and a cutting diet will work faster for them. Again, the diet I prefer is high protein, moderate carbs, and moderate good fats (olive oils, flax oils, EFA's)--your stomach is always going to be full on this diet and I want it to be. A main staple of my way of doing things is cutting carbs at night.
The only carbs coming in after 5, 6, or 7pm (depending on your schedule and your meal timing) are trace carbs found in vegetables and such.

~~2Ripped4U~~ · 11-13-2005, 07:14 PM

At least that wasn't the one with the 2 99 cent mcdonalds cheeseburgers...

TheBigMastodon · 11-13-2005, 08:46 PM

I weight 155. Any idea on how much protein I should be looking at?

-TBM

**johnsbod** · 11-13-2005, 09:06 PM

Quote:

Originally Posted by TheBigMastodon

I weight 155. Any idea on how much protein I should be looking at?

-TBM

Roughly 310g (2g of protein per lb).

TheBigMastodon · 11-13-2005, 10:00 PM

Thanks JB.

-TBM

TheBigMastodon · 11-13-2005, 10:47 PM

Okay here is my first attempt at putting together a DC routine. I don't know the rep range for Deadlift or Rack Deads. Tell me what you think. Please tell me ANYTHING I can do to make it better.

1A
Incline BB Press 11-15 RP
Shoulder Press 11-15 RP
SKullcrushers 15-30
Assisted Pullups 15-20 RP
Deadlifts

1B
Barbell Curls 15-20 RP
Hammer Curls (Alternated) 12-20
Standing Calf Raises 12
Stiff Leg Deadlift Sets of 6 to failure
Squats 4-8, 20

2A
Flat DB Press 11-15 RP
BB Press to Front 11-15 RP
Dips 15-20 RP
Wide-Grip Pulldowns to Front 15-20 RP
Rack Deadlift

2B
Alt. DB Curls 15-20 RP
Reverse Grip One Arm Cable Curls 12-20
Standing Cable Calf Raises 12
Lying Leg Curls Sets of 6 to failure
Front Squats 4-8, 20

3A
Incline DB Press 11-15 RP
BB Press to back of head RP
Close Grip Bench 11-15 RP
Parallel Grip Lat Pulldown 15-20 RP
Barbell Rows 12

3B
BB Preacher Curls 11-15 RP
Pinwheel Curls 10-12
One footed DB Calf Raises 12
Glute Ham Raises Sets of 6 to failure
Zercher Squats 4-8, 20

~~2Ripped4U~~ · 11-14-2005, 12:37 AM

MAKE CHEST AND SHOULDERS PRESSES 11-15 RP

15-20 ON PULLDOWN MOVEMENTS REST PAUSED

BARBELL ROWS ARE A STRAIGHT SET OF 12, DON'T REST PAUSE QUADS OR BACK THICKNESS MOVEMENTS, EXCEPT FOR SAFE MOVEMENTS LIKE CABLE ROWS OR ONE HAND DB ROWS!!

CLOSE GRIP AND REVERSE GRIP PRESSES CAN BE REST PAUSED FOR 11-15, SKULLS GET 15-30 AND DIPS GET 15-20 REST PAUSED AND NO STATICS ON TRICEPS

DB PRESSES ARE DONE FOR 15-20 REST PAUSED

STIFFLEGGED DEADLIFTS ARE DONE LIKE THIS, SETS OF 6 ADDING 10 POUNDS TO EACH SIDE UNTIL WE REACH A SET WHERE WE CAN'T GET SIX REPS. THE NEXT TIME THIS EX. COMES UP, START YOUR WORK SETS ABOUT 40 POUNDS BELOW YOUR PREVIOUS BEST

BICEP BARBELL AND DB CURLS GET 15-20 REST PAUSED

PREACHER CURLS ARE REST PAUSED 11-15

12-20 ON ONE ARM REVERSE CABLE CURLS AND HAMMER CURLS

PINWHEEL CURLS ARE DONE FOR ONE STRAIGHT SET OF 10-12 REPS

CALVES GET A STRAIGHT FOR 12 AND THEN YOU CAN ADD WEIGHT NEXT TIME

FOR QUADS WORK UP ONLY TO TWO STRAIGHT SETS, ONE 4-8 AND ONE 20 REPPER (WIDOWMAKER)
Reply With Quote

~~2Ripped4U~~ · 11-14-2005, 12:38 AM

Quote:

Originally Posted by johnsbod

Roughly 310g (2g of protein per lb).

not at 155lbs...1.5 grams per lb from what I've read

**johnsbod** · 11-14-2005, 12:39 AM

Quote:

Originally Posted by 2Ripped4U

not at 155lbs...1.5 grams per lb from what I've read

Everything I've seen says 2g per lb of bodyweight which would be 310g.

~~2Ripped4U~~ · 11-14-2005, 12:41 AM

Quote:

Originally Posted by johnsbod

Everything I've seen says 2g per lb of bodyweight which would be 310g.

Doggcrapp training and protein.

**johnsbod** · 11-14-2005, 12:42 AM

Quote:

Originally Posted by 2Ripped4U

Doggcrapp training and protein.

Hmmm, everyone I've seen post over at IM always seems to recommend 2g/lb.

~~2Ripped4U~~ · 11-14-2005, 12:45 AM

JB,dante I think was referring to 200lbs+ guys

11-13-2005, 04:04 PM	#1
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	General DC Questions I am going to use this thread to ask whatever questions I may have regarding DC so I don't have to make numerous threads. First off, I am unsure on how to perform some of the DC approved exercises. Could someone care to explain how to perform the following exercises: Bench Hammer Strength Press Shoulder Hammer Strength Press Thank you. -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-13-2005, 04:37 PM	#5
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	Okay thanks. I guess I'll eliminate those then. -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-13-2005, 04:43 PM	#6
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	youll know a hammer strength machine when you see one.....it say HAMMER right on it __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-13-2005, 07:04 PM	#7
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	I can't find ANYTHING on diet. I know its like a big secret. Does anyone have any info on the diet or link to some info on the DC diet? All I really know is: 2g/lb bodyweight (Is this right?) No carbs within 3 hours of going to bed (Is this right?) Alot of olive oil??? Can someone help me out, Thanks. -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-13-2005, 08:46 PM	#10
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	I weight 155. Any idea on how much protein I should be looking at? -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-13-2005, 04:08 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Do you have any Hammer Strength equipment at your gym? Type it in good and found out.

11-13-2005, 04:31 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	No. Search for Hammer Strength machines and goto their site.

11-13-2005, 07:06 PM	#8
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Second sticky: Nutrition: Protein Powder: I use Optimum pro complex due to its varied proteins (55gram serving) and 5 grams of glutamine (not glutamic acid) per serving (THATS A HUGE REASON FOR ME)--I pay 38 bucks for 4.4lbs on the net (with no shipping because I buy over 200 bucks worth)--yes I go thru a bucket every 5 to 6 days, but not having to buy glutamine separately and getting in 20-30grams each day of it makes me smile. The protein powder is the most expensive thing in my diet everything else is pretty cheap. http://www.advantagesupplements.com/opnutprocom4.html A sample day for me is (with protein grams after each item) – Bulk Diet: Breakfast: oatmeal(5) with soy grits and ground flaxseeds on top (23) a little bit of milk(2) in the oatmeal and a protein drink (55)=85grams After-workout snack: two potatoes(7) and a double serving protein drink in cranberry grape juice (110) =117grams Lunch: (quick one because of my work)-can of ravioli (11) and protein drink(65) (cup of water cup of milk in there) =76grams Snack: two 99cent big Macs(54) and 2 cups of milk (20)=74 grams Dinner: 1lb of hamburger (100) cooked drained and then washed off with water thoroughly (to remove as much fat as possible)with condiments and noodles (4) =104grams I keep reasonably lean by taking in zero to trace amounts of carbs (found in vegetables) after 6-7pm Night-time meal: six egg white omelet with peppers or peas(20) or roast beef cold cuts with half waterhalf milk protein drink (65) =85 grams That's 541 protein grams on average and with me usually eating larger portions than measured I probably venture toward 600 grams a lot. If you look at the food I eat its pretty cheap,specially the way I buy it in bulk. Sample Day – Bulk Diet - Total Calories: 1) protein drink(olive oil 600/milk 210/water 0/powder 260/flaxseed 50+ oatmeal 200+ banana 102=1420cals 2) post workout drink=3 cups cranberry juice 390, four scoops protein powder 520, 2 baked potatoes 284=1194cals 3) chicken rice casserole-cup of rice 190 chicken 581, sauce 150 , two cups milk 280=1201 cals 4) T bone steak 1419, water with lemon (trace), mashed potatoes (400)=1819cals 5) protein drink with olive oil 600/powder 260/milk 210/ water 0 and protein bar 290 = 1360 6) two cups 2% milk 280 and 2 cups cottage cheese 440=720 Total calories: 7714 Diet Philosophy: For fat sources, I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seat belting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to McDonalds I'll blast as many hamburgers as I can and skip the fries(laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and a lot of a vegetable but no rice, pasta or bread). This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. I'm not a calorie counter at all. I'm a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsat's (olive oil), flaxseeds and some extra carbs here or there. A simple way to keep the scale going up: I run into the same problem from time to time and I know I cannot eat any more than I do.....the savior for me is extra virgin olive oil--I work my way up to 3-4 tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its other health benefits.) I like people to do this at their meals: 1) pound down the protein amount they must get in first for that meal 2) add flax or olive oil to that meal if it allows i.e. protein drinks etc (and its before 6pm) 3) finally eat carbohydrates to satisfy any other hunger pangs at that meal and don't worry about grams! If you cut your carbs off at 6pm the night before you can pound raisin bran at breakfast and pasta at lunch etc etc your not going to have to worry about it (your going low carb after 6pm again tonight) Off-season you shouldn't feel like your abstaining or dieting--hell if you want 25 chocolate chip cookies--pound them down at 2pm (after you downed your protein drink first) After 6pm worry about carb grams--keep them low to trace--just delete potatoes, pasta, bread, cereals after 6pm and boatload all the corn, peas, or vegetables you want with your (after 6pm) protein sources. Way to cut cost of eating: I buy in bulk period. I buy eggs (5 dozen), ground beef(10lb chubs), rice etc in bulk and save a grip of money. I also always buy according to unit price which seems simple but most people overlook it. I scour flyers for steak deals and go to the supermarket that is selling London Broils for 1.87 a LB and snatch up a slew of them. I am a stingy frugal shopper--my biggest expense is protein powder (I use the 4.4 Pro complex). At lunchtime at work every day I go out to eat (otherwise I go nuts eating homemade food all the time). I am "COUPON BOY"---I get tons of restaurant coupons in the mail and use them religiously. Cutting Diet: Lets say "John Smith" is a 275lb bodybuilder holding 16% body fat in the off-season. He is smooth but his heavy training and high protein eating have made it possible for his body to hold 275lbs with probably an ideal contest weight of 226-234lbs or so. Since his present diet is allowing him to hold a "hypothetical" 230lbs of lean mass, what do you think is going to happen on a "cutting diet"....oh he will get ripped but probably at a 60-40 or 70-30 body fat to muscle mass ratio loss. My opinion is to leave the training heavy and leave the diet 90% what it is. The only changes I would make are to be religiously strict with low/trace carbs after 6pm and drop dairy 6 weeks out. Let the cardio take off your body fat! Forty five minutes at a slightly brisk walk on a treadmill first thing in the morning on an empty stomach-- on every day except leg days will do it. Add in maybe usnic acid and a thermogenic and your going to end up inside out shredded. That's from a bodybuilding standpoint as I hate seeing someone gain 15lbs of muscle from training so hard in the off-season just to panic diet it all off trying to get ripped. In a general everyday sense for people who don't care about losing 8-20lbs of muscle mass on their way down to leanness,--cardio and a cutting diet will work faster for them. Again, the diet I prefer is high protein, moderate carbs, and moderate good fats (olive oils, flax oils, EFA's)--your stomach is always going to be full on this diet and I want it to be. A main staple of my way of doing things is cutting carbs at night. The only carbs coming in after 5, 6, or 7pm (depending on your schedule and your meal timing) are trace carbs found in vegetables and such.

11-13-2005, 07:14 PM	#9
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	At least that wasn't the one with the 2 99 cent mcdonalds cheeseburgers...

11-13-2005, 10:00 PM	#12
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	Thanks JB. -TBM __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-13-2005, 10:47 PM	#13
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	Okay here is my first attempt at putting together a DC routine. I don't know the rep range for Deadlift or Rack Deads. Tell me what you think. Please tell me ANYTHING I can do to make it better. 1A Incline BB Press 11-15 RP Shoulder Press 11-15 RP SKullcrushers 15-30 Assisted Pullups 15-20 RP Deadlifts 1B Barbell Curls 15-20 RP Hammer Curls (Alternated) 12-20 Standing Calf Raises 12 Stiff Leg Deadlift Sets of 6 to failure Squats 4-8, 20 2A Flat DB Press 11-15 RP BB Press to Front 11-15 RP Dips 15-20 RP Wide-Grip Pulldowns to Front 15-20 RP Rack Deadlift 2B Alt. DB Curls 15-20 RP Reverse Grip One Arm Cable Curls 12-20 Standing Cable Calf Raises 12 Lying Leg Curls Sets of 6 to failure Front Squats 4-8, 20 3A Incline DB Press 11-15 RP BB Press to back of head RP Close Grip Bench 11-15 RP Parallel Grip Lat Pulldown 15-20 RP Barbell Rows 12 3B BB Preacher Curls 11-15 RP Pinwheel Curls 10-12 One footed DB Calf Raises 12 Glute Ham Raises Sets of 6 to failure Zercher Squats 4-8, 20 __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-14-2005, 12:37 AM	#14
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Reps MAKE CHEST AND SHOULDERS PRESSES 11-15 RP 15-20 ON PULLDOWN MOVEMENTS REST PAUSED BARBELL ROWS ARE A STRAIGHT SET OF 12, DON'T REST PAUSE QUADS OR BACK THICKNESS MOVEMENTS, EXCEPT FOR SAFE MOVEMENTS LIKE CABLE ROWS OR ONE HAND DB ROWS!! CLOSE GRIP AND REVERSE GRIP PRESSES CAN BE REST PAUSED FOR 11-15, SKULLS GET 15-30 AND DIPS GET 15-20 REST PAUSED AND NO STATICS ON TRICEPS DB PRESSES ARE DONE FOR 15-20 REST PAUSED STIFFLEGGED DEADLIFTS ARE DONE LIKE THIS, SETS OF 6 ADDING 10 POUNDS TO EACH SIDE UNTIL WE REACH A SET WHERE WE CAN'T GET SIX REPS. THE NEXT TIME THIS EX. COMES UP, START YOUR WORK SETS ABOUT 40 POUNDS BELOW YOUR PREVIOUS BEST BICEP BARBELL AND DB CURLS GET 15-20 REST PAUSED PREACHER CURLS ARE REST PAUSED 11-15 12-20 ON ONE ARM REVERSE CABLE CURLS AND HAMMER CURLS PINWHEEL CURLS ARE DONE FOR ONE STRAIGHT SET OF 10-12 REPS CALVES GET A STRAIGHT FOR 12 AND THEN YOU CAN ADD WEIGHT NEXT TIME FOR QUADS WORK UP ONLY TO TWO STRAIGHT SETS, ONE 4-8 AND ONE 20 REPPER (WIDOWMAKER) Reply With Quote

11-14-2005, 12:45 AM	#19
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	JB,dante I think was referring to 200lbs+ guys