Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB)

**davtown** · 03-27-2007, 01:58 AM

OK... I know I just revived my other log, but it's IMPC time so here's a new one to watch. Over the next 7 months I will be developing my best physique ever, so in addition to adding more description to my workouts, I will throw in my macros and water intake when I can. I have also made the decision to really concentrate on the mind muscle connection - every rep, every set, every workout. If this means my weights go down, so be it... I want more muscle.

I went to visit my old trainer today and he assessed my physique - the areas that I will be really focusing on at the moment are my traps, upper chest, and abs.

Onto todays workout.....

3/26/07 - Monday

REP RANGE - Lats/Traps/Low Back/Calves

-PreWO supplementation: 2 scoops NO-Xplode + 1 scoop whey (different cups!)
-I got 4 hours of sleep last night
-I got a $100 parking ticket last night... that gave me some good fuel to throw into my workout!

rest times: 1-2 minutes
tempo: 2 sec positive, 2 sec negative unless otherwise noted

Hammer Grip Pullups
bw x 7
bw x 7
+10 x 7

1 Arm DB Row - 4 second negative
50 x 8 (DB parallel to body)
50 x 9 (DB perpendicular to body)
50 x 8 (DB perpendicular - Underhand grip)

DB Shrugs
60 x 13
35 x 11
70 x 13
75 x 11
80 x 8
80 x 7
55 x 18

Widegrip Pulldowns
95 x 12
90 x 13
90 x 9

Seated Cable Rows
75 x 15
75 x 14

Angled Back Raises
10 x 14
15 x 14
15 x 12

Seated Calf Raises - controlled, 1 sec contraction @ peak
90 x 14
115 x 13
115 x 9 (5 sec contraction @ peak on last rep)
70 x 20 (5 sec contraction @ peak on last rep)
90 x 10 (5 sec contraction @ peak on last rep)

Water Drank during w/o: 1/2 gallon
Total Time: 1 hour, 30 minutes? I forgot to look at exactly when I walked in.
PostWO: 42g dex... 15 min later, 50g whey

Synopsis: Well, the NO-Xplode definitely did it's job... I was super focused and the pumps I experienced were ridiculous and came on extremely fast. I'm not one to get really worked up over pumps, but this was something else - after the angled back raises, my low back was pumped to the point of discomfort... same with my calves on the calf raises. Even my dorsalis pedis got a pump those calf raises

Overall I'm very happy with my workout today. I've had a lot of energy all day even with little sleep and I'm glad I didn't lose it during my w/o.

**Ikaika** · 03-27-2007, 02:22 AM

Right on man, glad to see this new log up and running. I'll definitely be keeping an eye on you.

stonecoldtruth · 03-27-2007, 03:35 AM

Glad to see another IMPC training log up! Are you just doing Novice or also MIP? I only ask so I know how much grabassing I can do in the log and how much sabotagin... I mean.. umm.. yeah.

SCT

**davtown** · 03-27-2007, 03:36 AM

Thanks

I'm also training myself to eat large meals again. I had a massive plate of pad thai on Saturday, I ate so much my stomach hurt for hours.
I just ate a nice big meal.... took me a long time to get it all down but I was able to finish it

-200g wild salmon (big filet)
-2.5 cups corn
-1/2lb broccoli
-washed it down with 1 tablespoon Flax Oil
total cals: 852 (61g protein, 85g carbs, 38g fat)

that was a lot of corn and broccoli (about 5.25 cups of veggie bulk). I feel pretty good though... stomach training is going well

I will post my total macros for the day once I have my final meal of peanut butter + casein in a few hours. Water for the day is about 160oz so far.

Quote:

Originally Posted by stonecoldtruth

Glad to see another IMPC training log up! Are you just doing Novice or also MIP? I only ask so I know how much grabassing I can do in the log and how much sabotagin... I mean.. umm.. yeah.

SCT

I'm doing MIP as well

Thanks for stoppin by

**davtown** · 03-27-2007, 06:32 AM

Nutrient Profile for MONDAY 3/26/07

Water:172 oz (1.36 gallon)

Cals: 3435
Pro: 229g - 27%
Carb: 305g (41g fiber) - 31%
Fat: 157g - 42%

Thoughts: my nutrition for the day started terribly but got back on track in the early afternoon. I still had a great workout despite low carbs (for me). Fiber is lower than I'd want it to be as well. Overall cals are on point for today. Very happy with my water intake today.

View attachment for list of foods.

**davtown** · 03-27-2007, 06:36 AM

btw, yes, I just ate 1000 cals of peanut butter as part of my last meal. Nothing new here

spaceclown · 03-27-2007, 02:31 PM

I shall be lurking on this log too

Glad to see it up and good luck!

stonecoldtruth · 03-27-2007, 03:10 PM

Quote:

Originally Posted by davtown

btw, yes, I just ate 1000 cals of peanut butter as part of my last meal. Nothing new here

I was sitting there looking at that wondering if it was right. Damn... :P

**davtown** · 03-28-2007, 05:27 AM

TUESDAY 3/27/07

REP RANGE - CHEST, SHOULDERS, ABS

-2 scoops NO-Xplode ~30 mins before workout

rest times: 1-2 minutes
tempo: 2 sec positive, 2 sec negative unless otherwise noted

Start time - 8:28 PM
Incline DB Bench Press (45*)
25 x 10
35 x 8
50 x 10
50 x 12
55 x 8
55 x 7
40 x 12
45 x 12

Incline BB Bench
120 x 8
100 x 12
100 x 10
100 x 10

Standing Cable Crossover - 1 sec contraction @ peak
25 x 16
30 x 12
25 x 14

Standing DB Press (supersetted with) Hanging Leg Raises
30 x 7 ----------- 14
20 x 10 ----------- 14
20 x 9 ----------- 14

Side DB Raises (supersetted with) Bicycle Crunches
15 x 10 ------------ 80
10 x 15 ----------- 80
10 x 15 ----------- 100

end time: 9:30
total time: 1 hour, 2 minutes
water drank during w/o: 38 oz
Weight at end of w/o: 162.5 lbs

PostWO:
41g dextrose + 1g Vit C
20 minutes later, 40g whey

Energy was pretty good, but could've been better. I should've eaten more in the hour and a half before the workout. Focus was all there however. I am overall satisfied with tonight's workout, however the next RR chest workout will be better.

Not as much water as I wanted during the workout, but it was an evening workout and I already had 120oz in my by the time I started lifting. I expect to finish the night @ 180 oz. Cals today will be around 3,500. I will post up a detailed nutrient profile after I finish my last meal of peanut butter + casein shake.

**davtown** · 03-28-2007, 07:37 AM

Nutrient Profile: TUESDAY 3/27/07

Water: 180 oz (1.4 gallons)

Totals
cals: 3502
Protein: 274 (32%)
Carbs: 370 (41 fiber) (38%)
Fat: 117 (30%)

meal 1: 8:30 AM
1 cup oats, 41g whey, + 1 tblspn flax oil

meal 2: 11:30 AM
4oz chicken breast on high calorie bagel, + 1 banana, + 1 oz peanuts

meal3: 2:00 PM
30g whey, 1 banana, 1 oz peanuts

meal 4: 5:00 PM
200g chicken breast, 2 cups corn, 1 apple, + 1 tblspn flax oil

PreWO
7:45 PM: 1 banana
8:15 PM: 30g whey + 2 scoops NO-Xplode

Workout: 8:30PM - 9:30PM

PostWO:
9:45 PM: 41g dextrose + 1g Vit C
10:05 PM: 40g whey

Final Meal: 11:30 PM
30g casein + 75g peanut butter

**davtown** · 03-29-2007, 06:18 AM

Wednesday 3/28/07
Training: Off Day

NUTRIENT PROFILE

Water: 128 oz (1 gallon)
Cals: 3158
Pro: 230 (30%)
Carb: 244 (41 fiber) (26%)
Fat: 151 (44%)

Off day from training, so lower carbs today for me. I hit my minimum water goal right on the mark... I would've liked to have more, but at least I hit my goal.

**davtown** · 03-29-2007, 11:27 PM

Woke up late today so my breakfast wasn't optimal. I still got some training in.

THURSDAY 3/29/07

REP RANGE - QUADS/HAMS/GLUTES/CALVES - 1:13 PM

PreWO supplementation - 2 scoops NO-Xplode

Front Squats (shoulder width stance, A2G)
50 x 8
70 x 8
100 x 8
140 x 7
130 x 8
130 x 7

Back Squats (wide stance, Full ROM = a few inches below parallel)
130 x 8
150 x 8
150 x 9
160 x 8

I'm still not working 100% on back squats... I'm going to increase it 5-10lbs every 1-2 weeks until I am, I want to ease into these. These did not bother my back, so that's a plus.

45* Leg Press (plate loaded - sled weight not included)
180 x 15
270 x 12
270 x 12

GHRs (assisted w/ pole)
8
10
10
12

Calf Press (on weight stacked leg press machine)
165 x 15
185 x 18
170 x 12 (1 sec contraction @ peak)
170 x 10 (1 sec contraction @ peak)

1 Legged 45* Leg Press (plate loaded - sled weight not included)
90 x 8 (each leg)
90 x 11 (each leg)

Water: 50 oz
Total Time: 1 hr, 20 min (some BS time included)

Front squats are very tough, but very fun! Towards the end of my workout I did a set of back squats (140 x 5-6) and had an experienced squatter check my form. He said I squat very well and gave me a pointer to help my hip drive.

PostWO: 45g dextrose... 15 min later, 35g whey... 45 min later, 5.5oz steak, 2 cups corn, 1/4lb broccoli, 1tblspn flax oil.

recovery: hot/cold contrast shower, foam rolling

hibiscus09 · 03-30-2007, 01:14 PM

Nice workouts!

Good luck in the IMPC! I'm going to go get Mystic tanned on Sunday to cover up the blubber before I take photos. :lol3:

DawnMarie · 03-30-2007, 11:46 PM

1000 cals of peanut butter!!

I now understand the description under your screenname!

lol Really nice WOs and nice detail in your log!

**davtown** · 03-30-2007, 11:58 PM

Quote:

Originally Posted by hibiscus09

Nice workouts!

Good luck in the IMPC! I'm going to go get Mystic tanned on Sunday to cover up the blubber before I take photos. :lol3:

Thanks Hibby

Wait wait wait, so you're going to make yourself look nice for the before photos? That's unheard of in the fitness industry

Quote:

Originally Posted by DawnMarie

1000 cals of peanut butter!!

I now understand the description under your screenname!

lol Really nice WOs and nice detail in your log!

lol, I just bought a few more lbs today

I go through this stuff quick!
I'm trying to give a decent amount of detail so that when I post my awesome after photos in November, people can go to my log to see just what I did to accomplish that

Now if you'll excuse me I need to get to the gym!

03-27-2007, 01:58 AM	#1
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Davar's P/RR/S Journey - IMPC Version (The Road to 1st Place Novice BB) OK... I know I just revived my other log, but it's IMPC time so here's a new one to watch. Over the next 7 months I will be developing my best physique ever, so in addition to adding more description to my workouts, I will throw in my macros and water intake when I can. I have also made the decision to really concentrate on the mind muscle connection - every rep, every set, every workout. If this means my weights go down, so be it... I want more muscle. I went to visit my old trainer today and he assessed my physique - the areas that I will be really focusing on at the moment are my traps, upper chest, and abs. Onto todays workout..... 3/26/07 - Monday REP RANGE - Lats/Traps/Low Back/Calves -PreWO supplementation: 2 scoops NO-Xplode + 1 scoop whey (different cups!) -I got 4 hours of sleep last night -I got a $100 parking ticket last night... that gave me some good fuel to throw into my workout! rest times: 1-2 minutes tempo: 2 sec positive, 2 sec negative unless otherwise noted Hammer Grip Pullups bw x 7 bw x 7 +10 x 7 1 Arm DB Row - 4 second negative 50 x 8 (DB parallel to body) 50 x 9 (DB perpendicular to body) 50 x 8 (DB perpendicular - Underhand grip) DB Shrugs 60 x 13 35 x 11 70 x 13 75 x 11 80 x 8 80 x 7 55 x 18 Widegrip Pulldowns 95 x 12 90 x 13 90 x 9 Seated Cable Rows 75 x 15 75 x 14 Angled Back Raises 10 x 14 15 x 14 15 x 12 Seated Calf Raises - controlled, 1 sec contraction @ peak 90 x 14 115 x 13 115 x 9 (5 sec contraction @ peak on last rep) 70 x 20 (5 sec contraction @ peak on last rep) 90 x 10 (5 sec contraction @ peak on last rep) Water Drank during w/o: 1/2 gallon Total Time: 1 hour, 30 minutes? I forgot to look at exactly when I walked in. PostWO: 42g dex... 15 min later, 50g whey Synopsis: Well, the NO-Xplode definitely did it's job... I was super focused and the pumps I experienced were ridiculous and came on extremely fast. I'm not one to get really worked up over pumps, but this was something else - after the angled back raises, my low back was pumped to the point of discomfort... same with my calves on the calf raises. Even my dorsalis pedis got a pump those calf raises Overall I'm very happy with my workout today. I've had a lot of energy all day even with little sleep and I'm glad I didn't lose it during my w/o. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260 Last edited by davtown : 03-27-2007 at 02:23 AM.

03-27-2007, 02:22 AM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,665 Recipes: 0 Rep Power: 214	Right on man, glad to see this new log up and running. I'll definitely be keeping an eye on you. __________________ No supplement can make up for the lack of a strong work ethic.

03-27-2007, 03:35 AM	#3
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Glad to see another IMPC training log up! Are you just doing Novice or also MIP? I only ask so I know how much grabassing I can do in the log and how much sabotagin... I mean.. umm.. yeah. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-27-2007, 06:36 AM	#6
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	btw, yes, I just ate 1000 cals of peanut butter as part of my last meal. Nothing new here __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-27-2007, 02:31 PM	#7
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	I shall be lurking on this log too Glad to see it up and good luck! __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

03-28-2007, 05:27 AM	#9
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	TUESDAY 3/27/07 REP RANGE - CHEST, SHOULDERS, ABS -2 scoops NO-Xplode ~30 mins before workout rest times: 1-2 minutes tempo: 2 sec positive, 2 sec negative unless otherwise noted Start time - 8:28 PM *Incline DB Bench Press (45) 25 x 10 35 x 8 50 x 10 50 x 12 55 x 8 55 x 7 40 x 12 45 x 12 Incline BB Bench** 120 x 8 100 x 12 100 x 10 100 x 10 Standing Cable Crossover - 1 sec contraction @ peak 25 x 16 30 x 12 25 x 14 Standing DB Press (supersetted with) Hanging Leg Raises 30 x 7 ----------- 14 20 x 10 ----------- 14 20 x 9 ----------- 14 Side DB Raises (supersetted with) Bicycle Crunches 15 x 10 ------------ 80 10 x 15 ----------- 80 10 x 15 ----------- 100 end time: 9:30 total time: 1 hour, 2 minutes water drank during w/o: 38 oz Weight at end of w/o: 162.5 lbs PostWO: 41g dextrose + 1g Vit C 20 minutes later, 40g whey Energy was pretty good, but could've been better. I should've eaten more in the hour and a half before the workout. Focus was all there however. I am overall satisfied with tonight's workout, however the next RR chest workout will be better. Not as much water as I wanted during the workout, but it was an evening workout and I already had 120oz in my by the time I started lifting. I expect to finish the night @ 180 oz. Cals today will be around 3,500. I will post up a detailed nutrient profile after I finish my last meal of peanut butter + casein shake. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-29-2007, 06:18 AM	#11
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Wednesday 3/28/07 Training: Off Day NUTRIENT PROFILE Water: 128 oz (1 gallon) Cals: 3158 Pro: 230 (30%) Carb: 244 (41 fiber) (26%) Fat: 151 (44%) Off day from training, so lower carbs today for me. I hit my minimum water goal right on the mark... I would've liked to have more, but at least I hit my goal. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-29-2007, 11:27 PM	#12
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Woke up late today so my breakfast wasn't optimal. I still got some training in. THURSDAY 3/29/07 REP RANGE - QUADS/HAMS/GLUTES/CALVES - 1:13 PM PreWO supplementation - 2 scoops NO-Xplode Front Squats (shoulder width stance, A2G) 50 x 8 70 x 8 100 x 8 140 x 7 130 x 8 130 x 7 Back Squats (wide stance, Full ROM = a few inches below parallel) 130 x 8 150 x 8 150 x 9 160 x 8 I'm still not working 100% on back squats... I'm going to increase it 5-10lbs every 1-2 weeks until I am, I want to ease into these. These did not bother my back, so that's a plus. *45 Leg Press (plate loaded - sled weight not included) 180 x 15 270 x 12 270 x 12 GHRs (assisted w/ pole) 8 10 10 12 Calf Press (on weight stacked leg press machine) 165 x 15 185 x 18 170 x 12 (1 sec contraction @ peak) 170 x 10 (1 sec contraction @ peak) 1 Legged 45* Leg Press (plate loaded - sled weight not included)** 90 x 8 (each leg) 90 x 11 (each leg) Water: 50 oz Total Time: 1 hr, 20 min (some BS time included) Front squats are very tough, but very fun! Towards the end of my workout I did a set of back squats (140 x 5-6) and had an experienced squatter check my form. He said I squat very well and gave me a pointer to help my hip drive. PostWO: 45g dextrose... 15 min later, 35g whey... 45 min later, 5.5oz steak, 2 cups corn, 1/4lb broccoli, 1tblspn flax oil. recovery: hot/cold contrast shower, foam rolling __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-30-2007, 01:14 PM	#13
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 985 Recipes: 0 Rep Power: 16	Nice workouts! Good luck in the IMPC! I'm going to go get Mystic tanned on Sunday to cover up the blubber before I take photos. :lol3:

03-30-2007, 11:46 PM	#14
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 876 Recipes: 0 Rep Power: 34	1000 cals of peanut butter!! I now understand the description under your screenname! lol Really nice WOs and nice detail in your log! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

03-31-2007, 02:51 AM	#16
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128