10/19/08 Leg Training

Ok. Here it is. We started off with 3 sets of leg extensions (12,10,8). Then we did 3 sets of leg press for 30reps with 640lbs. We then did 3 sets of walking lunges with 55lbs. After that, we did 7 sets of leg extensions with 130lbs. Lastly, we did 7 sets of single lying leg curls with 50lbs. This was a brutal workout. I am extremely sore! This is not for the weak. Give it a try!!!

DC Training

Alright peeps. "What the hell is DC" you ask? It means dog crap training. For all of you hard core trainers, you have to give DC a try. If you are familiar with the rest pause and forced reps approach, then DC will be a breeze for you. Maybe not. The whole methodology behind this style is that you choose a weight that you normally use with a rep range of about 6-8. Your goal is to reach anywhere from 12-15 reps with this weight. You have three chances to reach your rep range. For example, you will bench press 6-8 reps. Take a 15-30 second break and then continue for another 3-6 reps. Rest another 15-30 seconds then go for your last try of 1-3 reps. If you can't reach 12-15 reps then it's ok. Next time around, you can lower the weight slightly or you can use the same weight but aim for the 12-15 rep range this time. Instead of doing the old routine of 3-5 sets of 6-12 reps, you only have one working set. In theory, you are giving yourself plenty of time for recovery. With an all out effort for the one working set, you have pretty much taxed all your energy. There is no energy left for another set. When you are doing multiple sets, you tire easily and therefore, your workout is not 100%. By the last set, you are too tired to continue the next exercise. With DC training, you only do one exercise per body part except for the back. You will do one width and one mass exercise. Here is a sample routine.

Monday
incline smith chest press
seated db shoulder press
ez curl skull crusher
lat pulldown
bent over bb row

Wednesday
squat 395 x 12 x 1
squat 315 x 20 x 1
leg curl 180 x 12-15 x 1
calf raise 300 x 12-15 x 1

Friday
upper body

The following week, you will be working on legs twice. Once on Monday and once on Friday. The week after that, you will be doing the upper body twice and so on. You get the picture.
Nutrition wise, you need to consume tons of calories to put on quality mass. Don't eat junk food. Eat clean!

Diet

Don't you just hate this word? What does the first three words spell? DIE! You can go on a high fat diet and lose weight or go on a all veggie diet and gain weight. Don't believe the fad diets. Just consume clean foods at moderations and EXERCISE! If you eat more than you burn, what happens? If you eat less than you burn, what happens? If you keep these two things in mind then you won't have any problems putting weight on or putting weight off. Just keep in mind that it is best to keep as much muscle as possible while trying to lose weight. It is also best to lose fat weight instead of muscle weight. The more muscle you keep, the more leaner you'll look and be. If you lose muscle, you end up looking soft and actually feeling soft. When you diet, use these numbers to guide you with your diet. (40c/50p/20f) So, if you're trying to consume a 2000 calorie diet, your macros will look like this.
Carbs = 2000*.40/4 = 200g
Protein= 2000*50/4 = 250g
Fat = 2000*20/9 = 44.4g

Or you can do it this way. If you way 200lbs with a body fat% of 15, your lean weight is 170lbs. Again, this is based on a 2000 calorie diet.
Carbs - 170*1.5 = 255g /1020 calories
Pro - 170*1 = 170g /680 calories
Fat - 33.3g / 299.7 calories

Shakas

If you're feeling like having some Hawaiian food and in the Alhambra area, go check out Shakas. It's like going to L&L's but more of a dining type of place. The food is great but not as close to local Hawaiian food. That's because the owner is chinese and is not from Hawaii. That's the only negative I guess. They have some heavy dishes as well as some healthy dishes. If you dig Lakers, you can also go there to watch the game and have some beer. I had the chicken teriyaki plate and it was pretty good. The only thing was that it should've been grilled a tad bit longer. The sause was excellent. Not too sweet and strong. I give it one thumb up.