Leviathan's Kent Klassic First Timers Prep

[Leviathan]

Thought seeing as my kcals are still quite high I'd give DC TRAINING a go. Plus it fits in with my preferred training style of high intensity. I must say I was quite enjoying it till I got to the 20 rep widow maker set for quads

it you know what they say, no pain no gain haha

Today I hit workout b, which consisted of

biceps, forearms, calves, hams and quads.

barbell curl - bar + 16kg x15, 5, 3 rest paused reps

DB hammer curl - 10kg x 17, 5 5 rest paused reps

standing calf raise - 8plates x 12 reps with a 5 second negative and 15 second stretch

laying leg curl - 8 stacked plates x 3 rest paused sets

legpress - 400kg x 14, then 350kg x 20 (brutal set to say the least)

looking forward to weds workout which will be chest, back, shoulders and triceps, bring it on

 

[Leviathan]

Todays workout went as follows

Incline barbell press
60kg rest paused x 10,5,4

Seated iso press machine
10kg each side rest paused x 8,6,6

Seated dip machine
50kg rest paused x 10,9,10

Hammer rev grip iso pulldown
40kg each side rest paused x 10,7,6

Deadlifts - straight sets
175kg x6, 140kg x8

Rear Pecdec fly
56kg x10,7,7

Not sure why DC doesn't include rear delts. I know there will be crossover from the back exercises but as I feel like they are a weak point of mine I thought I'd include them in my regime.

Was surprised on the dips, def underestimated myself on that one. At least I will have a good idea for weight I can use for the next time round

 

[Leviathan]

Db curl
10kg x25, 10 each arm

Rev curl
40lb x8

Seated calf raise
40kg x10

Seated leg curl
130lb x8,4,3

Smith squats
120kg x10 / 80kg x20

Nice session, in and out fairly quickly. Think the extreme stretches def help with doms.

Underestimated the db curl and squats, but could have done with a plate or so less selected on the leg curl, still is a learning curve for the first few sessions to find my feet poundage wise.

 

[Goodfella]

Where did you research all your info for DC? Intense Muscle?

Very very much wanting to give it a good run in the off season.

Been getting some extras from old Dusty Hanshaw/Steve Kuclo videos when they both used it.. like the straight high rep set on pec deck for chest, and lateral machine

 

[Leviathan]

Where did you research all your info for DC? Intense Muscle?

Very very much wanting to give it a good run in the off season.

Been getting some extras from old Dusty Hanshaw/Steve Kuclo videos when they both used it.. like the straight high rep set on pec deck for chest, and lateral machine

I may have read something about it from there quite a while ago, but more recently from an article from TNation - https://www.t-nation.com/workouts/how-to-build-50-pounds-of-muscle-in-12-months

Also what's your email, I have some PDFs in my google drive that I can send you over..that article is written by someone who spoke to someone who trained under Dante, so 3rd hand info, although pretty close to the source, but the PDFs I think we're written by Dante himself

 

[Goodfella]

I may have read something about it from there quite a while ago, but more recently from an article from TNation - https://www.t-nation.com/workouts/how-to-build-50-pounds-of-muscle-in-12-months

Also what's your email, I have some PDFs in my google drive that I can send you over..that article is written by someone who spoke to someone who trained under Dante, so 3rd hand info, although pretty close to the source, but the PDFs I think we're written by Dante himself

PM'd you now

Thanks bud!!!

 

[Leviathan]

Didn't really feel like much was happening in the gym yesterday ie mind-muscle connection wise, but must have done something right as doms are unreal today, feel quite sore!

chest dips - bw x9, 3, 3

chin ups - bw x5, 3, 3

barbell row - 100kg x8, 60kg x15

seated barbell press - 50kg x5, 3, 3

smith cgbp - 40kg x10, 7, 6

rear DB flys - 20kgs x12, 8, 8

kinda messed up with the order, says I should do chest, shoulders, tris and back but in highnesight I spose it doesn't really matter


had a nice rest day today, after my food prep it was just a case of lounging about, rarely happens so it was very welcoming. got legs, bi's and forearms after work in the morning, so a double scoop of pre workout is packed and ready to be slammed back

Bring it on!!

 

[Leviathan]

Bis forearms calves quads hams

Superman cable curls
6plates stacked - x23 rp

Db hammer curls
15kgs x20 each arm

Seated toe press
250kg x15

Hack sqauts
4plates per side x 8
2plates per side x24

SLDL
100KG x15

Rope crunches
16plates stacked (full) x21 rp

 

[Leviathan]

Today's chest shoulders tris and back session
Flat db press - 30kg x10,5,5rp

Hang Clean/press - 40kg x8,5,4rp

ez skull crushers - bar+20kg x 13,7,7rp

Nautilus Pullover - 84kg x8,4,4rp

Machine row - 12plt x10,8pltx15

That's gym done for another week, got a check in with Eddie tomorrow afternoon so will update on any changes

 

[Leviathan]

Only a small minor change to diet, have gone to one whole egg from two from meal 1, and have knocked 250g of sweet potato down to 200g in meal 5. So nothing major

Got a couple back shots yesterday

 

[Leviathan]

Just back from the gym, had an alright session but when it came to quads it all went to shit

Earlier on in the year, I dropped a 50kg db on my foot and broke my little toe, well ever since then it seems like its the only toe I ever stub, and i did it again this morning, que swelling and throbbing and if that wasn't bad enough I had to go out to the recycle bins and when I came in I smashed my knee on the door frame

And to top it all off I have pip from hell in my glute, I think I may have scar tissue in it as when I went to pull out the pin snagged on something as I pulled it out. Saturday I was fine but Sunday and today its been a bit of a nightmare

So anyways gym...

Barbell curl - 18kg rest pause x16,6,5
Pinwheel curl -15kg rest pause x12,8,7

Standing calf raises 9stacked plates x12

Laying leg curl - 9plates stacked rest pause x12,9,8+static

Now here is where it went to shit, I couldnt even do my warm ups on the legpress without suffering from my toe/pip/back pumps so improvised and did some extensions, just to give my quads some stimulation

Leg ext - 50lbx15, 87.5lb x10, 125lb x8 200lbx12, 125lb x15

Hopefully its all calmed down by Friday when i hit legs again, if not will have to compromise

 

[Leviathan]

Db curl
15kg x12,8,8

Rev curl
40lb x12

Hack squat machine calf raises
80kg x12, with 5sec negs and 20 second stretch at the bottom

Seated leg curl
110lb x10,8,8

Squat
120kg x8
80kg x21

Rope crunch
Full stack +2.5kg x10,6,4

Much better session today than I had on Monday! No signs of any horrible pip or back pumps, and because the smith machine was in use I was forced to do barbell squats, haven't done them for a while as they always seem to give my groin/adductor muscle jip but today it went smoothly really want to add these back into my routine!!

 

[Leviathan]

Just back from my check in, again, good feedback received. When Ed is happy then so am I

3 weeks out tomorrow so have started to bring my food down, so diet for this week will be as follows

Meal 1
50g whey
100g oats
25g blueberries

Meal 2
300g chicken breast
100g basmati rice (pre cooked)
Green veg

Meal 3
250g steak mince
100g basmati rice (pre cooked)
Green veg

Meal 4 - same as meal 2

Meal 5
250g steak mince
150g sweet spuds
Green veg, 1/2 avocado

Meal 6
40g casein
40g cashew nuts

So basically taken the eggs in was eating out of breakfast and 1 1/2 avocados per day, and dropped the sweet potato and cashew nuts down a tad

Still no cardio either

 

[Leviathan]

Couple shots from yesterday

 

[musclemate]

You look like a tall bugger. Your back is looking brilliant mate. Lovely long lat sweep...and the starting of seeing the little Christmas tree in the lower back. Keep it up mate!