Bilat's DC Journal

[bilat]

Week 1:
-Monday(1):
Incline Press
Military Press
Standing Tricep Presses
Deadlifts
Wide grip Chins

-Wednesday(1):
Barbell Curls
Hammer Curls
Seated Calve Raises
Stiff-legged deadlift
Hack Squat

-Friday(2):
Flat Bench
Behind the neck presses
French Press
Shrugs
BB row

Week 2:
-Monday(2):
Dumbell Curls
Reverse BB curl
Standing Calve Raises
Lunges
Front Squat

-Wednesday(3):
Dips
Upright Rows
Lying tricep extensions
Close grip chins
BB rows

-Friday(3):
Incline DB curls
Wrist Curls
Seated Calve Raises
Leg Curls
Squats

Repeat for other weeks

Diet:

7:00 - 3 Eggs, 1/2 cup oatmeal, 20oz milk with 2 scoops whey
12:00 - school lunch/varies
3:45 - 15oz grape juice with 1 Scoop whey
4:00 - workout
5:00 - 150z grape juice with 2 scoops whey
6:00 - 8oz chicken breast, 1/2 cup oatmeal, 20oz
8:00 - 8oz chicken breast, 20oz milk
9:30 - 20oz milk with 1 scoop whey

Calories: 3335
Protein: 335
Carbs: 347
Fat: 70

Weight: 168lbs
Bodyfat: around 10%
Goalweight @ 2 months: 180lbs+
Goal bodyfat @ 2 months: Same or lower

 

[bilat]

Starting this next week, no food in my house now. Gotta learn how to do the stretches too.

 

[louden_swain]

Sweet!!! I am excited to see your progress!

 

[FatRat]

Good luck! Overall looks solid. DC has been great for me so far!

A few comments:

Move Deadlifts to the end of workout one so you can give them ur all!

Something better for width in workout 3 instead of shrugs?

They must be BIG scoops of whey for all of that to add up to 335g’s! Can you get something in between 7.00 and 12.00? That is a long time to go without eating, especially if your school lunch isn’t up to scratch.

 

[bilat]

Tried taking some homemade protein bars one day, but they just crumble up throughout the day since i keep them in my pockets.

 

[FatRat]

I just saw on the sticky thread that you where not allowed bags! Thats tough!

How about some sandwiches? I dont think I could last that long without some food!

 

[jerkbox]

take a lunch box...lol

 

[louden_swain]

I like your exercise selection!! Keep up the good work!

 

[bilat]

Day 1 of many:

Diet:
2 Scoops whey + Milk, 1/2 Cup oatmeal
Chicken nuggets
1 Scoop whey + 20oz grape juice
1 Scoop whey + 20oz grape juice
Going to have 2 chicken breasts later on and then whey with milk before I sleep.

Workout:
Incline Press: 1 x 8 @ 70lbs for warm up, 1 x 15 @ 90lbs
Military Press 1 x 15, 50lbs
Standing Tricep Presses 1 x 15, 30lbs
Deadlifts 1 x 15 140lbs
Wide grip Chins 1 x 15, bodyweight

Comments: Weights, so light. Those 8 second negatives really suck. Workout did feel good though, I really feel it in my shoulders and biceps. I think I need to work on my form though because I don't feel it in my chest really on Incline Press. I feel so weak. My postworkout meal, whey + grape juice, I threw up so that sucked. I think I threw up my preworkout meal too, sink was full of grape juice, lol. I think my stomach is just too small to eat a lot. Felt like I was going to puke this morning when I downed the whey too. How do you guys keep it down? Maybe I need to stir it up more. I feel like I'll like this though, but I think I need to eat less when I'm starting out.

 

[louden_swain]

I hope you are eating more that what you just posted. You need to look at DCs diet. . .