6 weeks of DC with Main!

[hotttsauce]

Well I want to keep myself focused on the DC training Mainevent and I are doing and am going to monitor myself by doing a Sunday "wake up call" by posting pix to make sure I keep on top of the cardio and diet for the next 6 weeks before going into the darkness for a while .

Currently running 350g protein everyday and carb split
M-250
Tues-50 - Cheat Meal
W-250
Th-150
F-250
Sat-50 - Cheat Meal
Sun-50

Cardio 6 x per week 45am/30pm (off training nights)

Weight 196lbs. almost 4 weeks post contest (weighed in at 170lbs.)

 

[hotttsauce]

2

 

[hotttsauce]

3

 

[hotttsauce]

4 - All abuse welcome! I am planning on sticking as close to 200 as I possibly can with reducing body fat a long the way and trying to put on some much needed size. Hopefully moving to lt. heavies next contest go around.

 

[ThumperIV]

Great job, you're looking very strong man. Seeing your legs make's me want to head to the gym and do some squats and leg presses.

 

[Phidias]

26 lbs in 4 weeks? A few more slices of cheesecake and come end of October you should be 300 lbs... way to go hottt!

Still looking lean... good job bro, keep it up!

 

[Dusty Hanshaw]

Great decision going to DC. I think you will be very happy that you made this decision. If you have any questions about the training and or diet that goes best with this program just hit me up.

D

 

[mo chuisle]

26 lbs in 4 weeks? A few more slices of cheesecake and come end of October you should be 300 lbs... way to go hottt!

Still looking lean... good job bro, keep it up!

Hottt - are cheesecakes still part of your diet?? Cuz I can totally arrange for another one to end up on your doorstep ...

You're looking great! I'm so impressed by how lean you still look with the extra weight. Nice job!! I'm looking forward to following your progress! ::ction-sm

 

[hotttsauce]

Thumper - LOL - you aint seen nuttin yet!

JC - Yea I need to eat more cheesecake! But Main won't let me ...... he no longer is allowed to go out to dinner with me on my cheat meal nights!

Dusty - Thanks so much! I am trying to get the size back I have lost .... and then some ....... and try and get my bf much lower than it is now (10%) last week while maintaining my weight for as long as possible.

Mo -Your too funny, I am getting too tubby already, but you know your dedication is one of my inspirations!

 

[oldfella]

Looking good Hottt. You can always pour LBA's on top of your cheesecake and then it is much better for you!!

Looking good all filled out too. Just keep at it!

When you get down here you can do some dinosaur training.

 

[hotttsauce]

Looking good Hottt. You can always pour LBA's on top of your cheesecake and then it is much better for you!!

Looking good all filled out too. Just keep at it!

When you get down here you can do some dinosaur training.

LMAO! With your new workout partner Dinogym?

 

[alecaf]

could you post r DC split and routine. if u dont mind.

 

[hotttsauce]

If I tried to do that it would take me a year.

Main provided the breakdown and it is REALLY complicated and I would not be able to do it justice, but it is a 4 day a week workout.

 

[JETHRO TULL]

Still pretty lean, Hott.

You hold hold your fat in places I don't. Your legs seem to stay pretty lean...whereas mine are the last place I hold fat. I am glad you guys have a plan. I agree with your idea of staying lean in the off season. No sense having to crash and lose all the muscle you've put on. That's just one persons opinion though. I am no expert.

 

[cslim]

Looking forward to following the progress, hottt!! Work hard!

 

[MAINEVENT]

could you post r DC split and routine. if u dont mind.

If I tried to do that it would take me a year.

Main provided the breakdown and it is REALLY complicated and I would not be able to do it justice, but it is a 4 day a week workout.

Its not that complicated, i just feel like if your going to do something.....do it right. And i wanted to do justice to the DC training protocol. Which reminds me i would like to thank Homonunculus and bulldog21 for their help.

To make things short we are doing the 3 way split basically because of time issues right now plus i didn't want to go deep into yet just getting down with 2 shows.

Hammer Strength wide press
Hammer Strength delt press
Reverse Grip Smith Press

Seated Calf Raises
Stiff legged deadlifts
Hack Squats
Adductor

Drag Curls
Reverse Grip curls
Behind neck Pulldowns
Reverse Grip Rows

Low Incline Smith Press
DB Delt Presses
Lying Tricep Ext. (*going to have to switch this out as it killlllled my elbows)

Leg Press Calf Raises
Lying Leg Curls
Squats (6-8, 9-12)
Adductor

DB Incline Curls
Hammer curls
Rack Chins
Wide Grip Cable Rows

DB Press (15-30RP)
Smith BNP
Close Grip Smith press

Standing Calf Raise
DB leg Curl
Front squats
Adductor

Preacher Curls
Pinwheel (crossbody) Curls
Hammer Pulldowns
Deadlifts (6-8, 9-12)

This is the rotation we're using right now, but i am going to be talking to bulldog21 tonight so he can straighten me out and tell me what im doing wrong....lol.

 

[bulldog21]

You are welcome my man!

Looks good but we will tweak some things when we talk tonight...I will give you some suggestions to replace lying tricep extensions...

Its not that complicated, i just feel like if your going to do something.....do it right. And i wanted to do justice to the DC training protocol. Which reminds me i would like to thank Homonunculus and bulldog21 for their help.

To make things short we are doing the 3 way split basically because of time issues right now plus i didn't want to go deep into yet just getting down with 2 shows.

Hammer Strength wide press
Hammer Strength delt press
Reverse Grip Smith Press

Seated Calf Raises
Stiff legged deadlifts
Hack Squats
Adductor

Drag Curls
Reverse Grip curls
Behind neck Pulldowns
Reverse Grip Rows

Low Incline Smith Press
DB Delt Presses
Lying Tricep Ext. (*going to have to switch this out as it killlllled my elbows)

Leg Press Calf Raises
Lying Leg Curls
Squats (6-8, 9-12)
Adductor

DB Incline Curls
Hammer curls
Rack Chins
Wide Grip Cable Rows

DB Press (15-30RP)
Smith BNP
Close Grip Smith press

Standing Calf Raise
DB leg Curl
Front squats
Adductor

Preacher Curls
Pinwheel (crossbody) Curls
Hammer Pulldowns
Deadlifts (6-8, 9-12)

This is the rotation we're using right now, but i am going to be talking to bulldog21 tonight so he can straighten me out and tell me what im doing wrong....lol.

 

[hotttsauce]

I was just too lazy and sore to type it all out!

The deep pump you feel reminds me a lot of the power lifting workouts I had years ago with the heavy compound movements. Feels great ..... until a day later

 

[thebrick]

Still looking lean Hottt. It will be cool to see how this works for you guys.

 

[Queefer]

You've definetely put on some size, but like JT said, your legs are still very lean. I think you might give Main some serious competition in the near future