DjDuhon's Journal
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DjDuhon's Journal - 12/15/2003 10:07:44 AM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Well I guess it's high time for me to subject myself to your scrutiny... lol, so here goes.
Current stats:
height - 5'7"
weight - 171
BF% - 11-13 (I use that stupid electric thing it can't make up it's mind)
By looks I maintain it low enough so that I can see the serratus and a decent abdominal section.
Chow:
Currently trying to pack it on, I have added some weight but it's not packing on the way I want it to. I'm gaining about 2 pounds of muscle a month while my BF has remained rahter constant and even gone down at times. I think I should be able to pack on at least 5 pounds a month. I think the problem lies in what I'm eating in that I eat too clean, more like a beefed up, "eat all you can" cutting cycle. So for the last week, I've allowed myself, more like forced myself, to eat junk. I never have really paid attention to my fat intake, I figure it falls into place when I take in the proper protein and carbs, so go ahead and start fussing. Here's the basic rundown of a day.
Meal 1:
Protein 35g (usually egg whites, maybe one yolk)
Carbs 100g (skim milk, grits, oatmeal, and/or bagel)
AnabolX and Glucosamine
Meals 2 - 5
Protein 30g (almost always chicken breast, Cluck, Cluck)
One of my favorite post workout meals is rice and eggs mixed together with some ketchup yum yum...
Carbs 70g (Pineapple, apple, banana, oatmeal, bagel, semi-healthy deserts my wife cooks but always with one of the aforementioned)
Now don't go talking to your wife and tell her she needs to prep all your chow for you cause mine does... She'll just call my wife and ruin it for me.
Meal 6
Protein 30g (usually from a lean steak, steak provides a more consistant dose of protein through the night)
Carbs less than 30g
Fats - whateva's in the steak
2am or whenever I take my little potty break i drink a protein shake, currently using syntrax's nectar (whey protein), this stuff is unbeleivable tasting, no carbs and 30g protein. I am ordering a custom mixture right now with 70g carbs, 30g protein, glutamine, creatine, bovine serum, I think that was it. I have no idea how this is going to taste so I might just flat out add it as a post workout without changing anything else and keep the Nectar in there also... we'll see.
Goals:
I want to compete again over the summer, subject to adjustment for work purposes, but right now September is looking prime. Last time I competed I was dialed in at about 2%, the pics are posted in the physique section. I'm not really concerned about my ability to lose the fat. I am concerned about my ability to get to where I want to be prior to cutting. Ultimately I'd like to qualify for Nationals, that may take a couple of competitions but I don't think I'm that far off. In order for me to even be competetive at the national level I think I need to be at 190 in the offseason (10 - 13%) that'll put me at about 165 and ripped to shreds for comp. Being reasonable I'd like to see another 10 pounds this year so let's say 180 (10 - 13%) by June 15... just in time to diet 8-10 weeks for September. Of course I'll take all I can get, so hopefully I'll upgrade this on the way to victory... and the nationals.
Training:
I have more of a philosophy on training rather than a specific routine... I feel like this provides me with the necessary variety to stimulate muscle growth (obviously I think what's hindering me is what I'm stuffing in my pie hole). This week I'm doing my variation of German Volume Training which involves 10 sets to failure (looking for 10 reps) of a primary (multi-joint) exercise and 3 sets of a single-jointed exercise. Next week, I'm thinking I'll go to something like the Max OT with 3 sets of 10, 8, 6; this allows me to increase the weight significantly. So I rotate through my routines about every 2 weeks, there is no muscle memory and I consistantly get stronger week to week. I also change exercises so that I never do the same routine... in fact they usually aren't even close to each other.
Gotta run I'll finish this after Chizzow,
D
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RE: DjDuhon's Journal - 12/15/2003 12:55:23 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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In general my phylosophy is to perform 3 multijointed/primary exercises and 1-2 isolation exercises per muscle group for a total of around 15 sets of work per muscle.
Example chest workout:
4 working sets of dumbell incline
4 working sets of hammer strength incline press
4 working sets of flat bench (barbell)
2 working sets of low cable crossovers
2 working sets of high cable crossovers.
You can see there's alot of room for variation week to week.
I'm working between 4 set/rep combos basically for 2 weeks a piece then onto the next.
Max OT as described, German Volumn, stripsets 3 sets of 10, or steady weight 3 sets of 10.
My current split is back, chest, arms, shoulders, legs.
I am thinking of splitting legs up to get that under an hour for two sessions, I beleive that legs and abs win competitions.
So there it is my routine open to the world for your destruction, let me know what you think... If anyone has any other set/rep combos let me know I'm always looking for other combos.
Motivate,
D
(in reply to djduhon)
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RE: DjDuhon's Journal - 12/17/2003 5:24:22 AM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Well the diet adjustment, adding the simple carbs seems to be working, I have started to gain some weight. Some fine tuning over the next couple of weeks is still in order to maximize muscular gains without the fat is still in order but I feel like I'm alot closer.
D
(in reply to djduhon)
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RE: DjDuhon's Journal - 12/20/2003 7:51:32 AM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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The diet adjustments have definitely worked out. I am up to 175 gaining 2 lbs of muscle and 2 lbs of fat (if you believe that electronic fat device). This is pretty substantial for me, I've always had a problem with putting weight on (like most of you). On Leslie's advice a few weeks ago I dropped the cardio (reluctantly I might add). That was very helpful though because it gave me a baseline to work with. The question of how much of what do I need to eat to gain weight is now answered. I feel like i have a pretty good grasp on things, so I plan on adding the cardio back in slowly. I think I'll start with 15 minutes for 3 days next week. Hopefully this will burn some of the fat gains off, and get me into more of a 2 to 1 ratio. Since this was my first week of substantial gains I don't expect this to continue at 2 lbs per week (wouldn't that be nice). It will probably dwindle down to about a lb a week. Who couldn't deal with that? I am changing jobs after the first... hopefully that won't change my diet around too much, I've come too far to lose out on this now. My lifting partner will be out for the next two weeks, I was planning on changing routines up anyway (from GVT), but this makes it a necessity. So this is the plan: I've been on a rather high rep set-up for the last 4 weeks (strip sets for 10 reps, then GVT for 10 reps), so I feel like more of a strength workout is in order. Obviously working out by myself adds a challenge so to go heavy I'll be relying on hammer strength or dumbells. I'm going to try to get 3 complex (multijointed) exercises per muscle group, and 2-3 single jointed. That should be 15-18 sets per muscle group and is dependant on the muscle. I still want to target that magical 1 hour time frame for resistance training, which I don't have a problem with on this routine as long as I'm by myself.
I added hamstring day this week which was yesterday, pretty tight today, I'm kind of curious as to how that's going to effect my quads tomorrow, shouldn't be too bad. I tweeked my quad a few weeks ago, and it was still nagging me this past week. My plan for now is to go pretty light on leg press (skipping squats for a week), and do the normal destuction on extensions. Come to think of it, it violates my basic principles but to avoid pain, I'll do 10 sets of extensions (last GVT workout), and 3 sets of leg press. I also tweeked my bicep a little Wednesday... but it seems to be fine, just something to keep an eye on.
That pretty much sums it up... A good week for sure
(in reply to djduhon)
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RE: DjDuhon's Journal - 12/27/2003 6:26:35 AM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Well, the holidays haven't been so good to me. The irregular schedule combined with me being lazy (since I don't have to go to work) and sleeping in, has led to a horrible week eating. I've been managing at least 5 meals a day, but that one meal makes a pretty big difference. I still managed to gain a pound, a pound of what I'm not really sure. I haven't added the cadio yet, I definitely need to get on that... I probably shouldn't do that until my eating is right again though. The bicep and quad are back to normal. I leg pressed 900 lbs for 10 reps (thigh to the ribcage) yesterday, I did take an awful long time to warm up though as a precautionary measure. I have tried to avoid eating too much holiday stuff, and I've done a fairly good job. For now I'm thinking that I'll bulk through the end of January, eat normal for 2 weeks, and then go on a cutting cycle to get down to around 10% again. I need to be careful about my body fat since I'm pushing my max weight (175). I don't have a problem going above that but I need to really keep my BF% in mind.
(in reply to djduhon)
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RE: DjDuhon's Journal - 1/1/2004 5:57:59 AM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Ever walk by a mirror and get disgusted? I had that revelation this week, I have decided not to wait until the end of January to shed some of my blanket. This was a pretty good week, I got up to 177. I think if I can get down to around 170 I'll be better off. My eating has definitely improved and I'm looking forward to a New Year of more gains. I hit some a pretty significant milestone for myself on chest day doing 225 X 8 on incline.
(in reply to djduhon)
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RE: DjDuhon's Journal - 1/1/2004 11:03:32 AM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Awesome... It was one of those days for me where I felt like I could lift the gym. I don't know if I can do that week to week, especially if I'm going to shed a layer.
I have more faith in you than 225 X 8... in fact let's both shoot for 275 X 6. Twelve months tons of time.
D
(in reply to Marc David)
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RE: DjDuhon's Journal - 1/16/2004 10:52:23 AM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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It's been a rough couple of weeks at work, been really busy so DB time has taken the brunt of the abuse. Things are going OK... Playing the calorie game right now trying to lose some of this body fat while maintaining or gaining some muscle mass, no rush so I'm being patient hovering around 176 or so. I did manage to get calipered on Jan 2 and came in at 11.3. All in all things are progressing forward.
D
(in reply to Marc David)
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RE: DjDuhon's Journal - 2/19/2004 1:51:11 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Returned from SERE, a total loss of about 5 lbs. Seems to be coming back rather quickly and the fat loss ain't necessarily a bad thing. I'm at about 172 and on the rise. Never been as sore as I was last week, that week off without eating must have done some funky trash to my system. Last week I did a standard 10, 8, 6 workout. This week I'm back on my variation of German Volume Training. Good stuff. About to leave here for 3 months, I'll be away from the wife which means I have no one to cook for me, but then again that can be a good thing... no damn brownies sitting in front of me. I plan on that 3 months being a major opportunity to pack on some mass... I may end up competing earlier than expected (June). I really want to get a competition in and the work schedule isn't necessarily cooperating, so I'll get it when I can.
D
(in reply to djduhon)
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RE: DjDuhon's Journal - 2/20/2004 2:39:42 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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quote:
I have noticed that when I get sick, I tend to lose weight but it appears to be fat as well. I wonder if that's a pro secret?
LOL... Yes, I'll be getting jacked for the next 3 months. I'm going to school, so there will be plenty of time for lifting. Since I'll be away from home I wont have much to do but get HUGE, along with eating right sonce I'll be the master of the diet. It looks like I will have internet access though I'm not sure how much... to be seen. I'll do my best to poke my head in on a regular basis.
D
(in reply to Marc David)
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RE: DjDuhon's Journal - 2/26/2004 12:50:31 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Just ordered M1T... Monday everything tightens up another notch. I'll enjoy my weekend. Headed out to Arkansas tomorrow so my extended life in the hotel room begins soon. Thank God for the George Foreman.
D
(in reply to djduhon)
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RE: DjDuhon's Journal - 4/3/2004 5:46:34 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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YEAH,
Up and over the 180 mark in 1 month, making some great progress with some M1T assistance (good stuff). Threw up 250 on the incline Wednesday, still got a ways to go there. Things are going well though still mixing it up been going pretty heavy for the last few weeks, after a week of the DJ version of GVT... guess we can call it DJVT, lol. Here's a funny little tid bit. decided to lift calves heavy 2 weeks ago... I often forgo calves because of their proportionality in my physique. So my bright idea was to do sets of 20 as heavy as possible followed IMMEDIATELY by 20 raises on the back of the military press station with just body weight then take a 1 minute break and hit it again. So we did toes straight up, in, out, straight up, and 2 sets of single leg. That was Friday... Saturday afternoon the insane pain and cramping began... Sunday I was bed-ridden... Monday I was able to limp around uncontrollably. Lesson learned -- lift calves more often, I did almost the same routine this week and experienced the extreme pain less the cramping.
A little something for all of you to laugh at me about.
D
(in reply to djduhon)
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RE: DjDuhon's Journal - 5/1/2004 11:27:20 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Well, its May 1st and I wieghed in at a large 187 today. I start my diet today to begin a cutting phase. The goal is to lose around 8 pounds by the 1st of June. Things are still going well as far as training is concerned... as you can see by the weight gains. The challenge is going to ba a successful diet out of a hotel room... it's easy to eat alot, but to diet is a different story, we'll see how things work out over the next few weeks. Oh Yea, maxed out on bench this week... up to 285, pretty impressive for the little man. Still got a ways to go to getting that up 10 times on the incline but we are well on the way. Think I'm going to compete in the October/November time frame.
Until next time... Lift heavy or stay home.
D
(in reply to djduhon)
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RE: DjDuhon's Journal - 6/13/2004 1:43:02 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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I'm home now for the next week and then it's back off to never-never land until October. I kept some fairly interesting info for the last 3 months and I thought Id throw it down here.
1 March 170.6 lbs
chest 41.5
bi 14.75/15
waist 33
thigh 23.75/23.5
calf 15/15.25
neck 16.5
I kept measurements each week but I'll just include the key ones...
This is after 2 cycles of Methyl in 2 separate 2 week increments.
28 April 187
chest 44.75
bi 15.75/16
waist 34
thigh 25/25.25
calf 15.25/15.25
neck 17.5
This is after 3 weeks of dieting and cardio.
29 May 177
chest 44
bi 15.5/15.75
waist 32.75
thigh 25/25
calf 15.25/15.5
neck 16.75
So there was some fairly significant progress in 3 months and you can see what M1T did for me interms of size.
Good to be back for a week, hopefully the next 3 months will be as productive, the plan is still to compete in Nov.
D
(in reply to Marc David)
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RE: DjDuhon's Journal - 6/17/2004 1:31:39 PM
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djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
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Well, my days are numbered... I'm leaving tomorrow -- going on 2 weeks of vacation enroute back to school until mid-October. I'm sure I'll have limited access to the web again so I guess I'll see all of you around mid-October. Good luck with the training.
D
(in reply to djduhon)
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