Future: Body by COPA **!berserker**

[Future]

Training:
DC Split
3 sessions over 4 days

Diet:
AM:
ECA stack with grapefruit juice
BCAA's 10 grams

30 minutes later:
8-10 whole eggs
2-3 flax toast or baked potato
coffee

Meal 2:
90 grams multiblend shake with ANPB
8-12 oz water

Meal 3:
Turkey burger with rice
Water

ECA Stack with diet soda

Meal 4:
Chicken
2 TBSP ANPB
8 oz vege juice

Meal 5:
BCAA 10 grams
Protein pudding

TRAIN

PWO meal:
90 gram whey isolate
2 scoops waxy
1 TBSP CEE

Last meal:
6 egg sandwich

Current weight: 273; 12% bf

 

[Future]

Goals:
Obviously to maximize strengths
Improve weaknesses

My strengths are my powerlifter areas
My weaknesses? EVERYTHING ELSE

I'd like to be around 245-260 at 4-5% bf by March.

Really want my arms, calves and neck to be around 20"
Legs hopefully around 32"
Back/Chest? Just want it wide and detailed. I have the thickness in the back but the new high angle incline pressing has really been working my chest so that might help.

 

[Future]

I will be incorportating more high reps in my leg training. I know Franco told me about doing some crazy sessions with 50 rep leg pressing and his legs looked pretty awesome on Wojo's myspace page today.

Arms are gonna be tricky. I will start doing small amounts of ab training every day. Cardio should be 3-4 times a week but I will see what Shelby advices.

 

[bulldog21]

I will be incorportating more high reps in my leg training. I know Franco told me about doing some crazy sessions with 50 rep leg pressing and his legs looked pretty awesome on Wojo's myspace page today.

You don't want to do those.....LOL....its one of the most painful sets of anything I have done....my best as of yet is 630x50.....I thought I was going to pass out when I finally stood up....

Don't forget your extreme quad stretch for 90 sec....

 

[Future]

I am so bored with REALLY heavy stuff. It's just not interesting right now. I am just waiting for my next injury.

It would be cool do try that for a while. Just one set for quads then? What makes you feel more sick: leg press or hacks?

 

[bulldog21]

both as I try to go really deep on both so i start geting oygen problems at around 25-30...lol....then I have to take a few big breaths and go.....big breaths then go and I am usually done...they are equally bad...

I have tendonitus in my knees really bad so I can't really load up the hacks like I can the leg press so I guess leg press is worse for me

 

[PinJammer]

What makes you feel more sick: leg press or hacks?

I blew chicken chunks on a plate rack one time from doing heavy hacks , but I still love doing them!!

 

[Shelby]

I just wanted to point out that the diet listed in the first post is not the diet I created for Future (it's what he was doing prior to working with me). I'll be creating a new one for him this week, and he'll be using that (or some modification of it) for the remainder of his offseason.

 

[Shelby]

Cardio should be 3-4 times a week but I will see what Shelby advices.

That's good for now.

 

[nosmas]

Good goin Future

 

[Future]

1. Dork Squat
135x15
225x8
315x4
405x23

2. Hack Squats **Buck 75 reps**
310 x 39
--THESE SUCKED!

3. Alternating Dumbell Curls **Buck 75 reps**
30x15
45 x 16, 35 x 8, 25 x 9

Done. Big mistake of trying to keep my hams and quads separate. Lower back was dying from sldl's.

PWO:
90 gram whey shake with ANBP
2 scoops waxy
1 TBSP CEE
B complex

 

[goonstopher]

Where do you FREAKS get these genetics??? Man I would give ANYTHING to just hit 230!

Amazing guys, but I guess this lifestyle is about just being the best you can be within your limits and be proud of what you achieve but wow its hard when you come to this board and see all you big bastards.

 

[Future]

Lifting since age 11 and I am 34.

 

[Dusty Hanshaw]

Hey Future,

What show are you getting ready for? Keep us up to date with the DC training. I just hired Dante and am really looking forward to trying the DC style. From the physiques it has built I would say the proof is in the puddin.

 

[Future]

I have never hired Dante. Too rich for my poor body right now. When I was ready my shoulders were too much of an issue. I know FRANCO raves about his training. Jason Wojo seems to be doing ok as is Josh Barnett.

I am doing the Northern Kentucky Show by Beverly where I will be wearing my True Protein shirt baby! I will lose anyway so at least I wear what I want.

I'd like to hit 300 which I think is very doable. I have set at 275 with no supplementation or really regimented diet although my eating is pretty strict just inherently.

It will be nice to learn from Shelby. And get someone to push me into something new.

 

[Shelby]

I just sent you your diet, Future.

 

[aquaholic]

make sure you take consistent progress pictures to post!

it will be fun to watch you transform

 

[ironwill]

im looking forward to seeing your progress, i hired dc a couple of yrs ago, and he and his help have changed my whole outlook on training and eating, I think you will love it..Im not your size or shape, but i got up to 270 this yr and now im down to 245 to see what i have under there, i am still plugging away and am getting ready to try some new stuff out with dc training, and a diet modification...
Good luck and congrats on finding your new motivation...

 

[DOGGCRAPP]

Future is very self depreciating as a bodybuilder--he is alot better than he gives himself credit for and he will give any forklift a run for its money in heavy slag iron lifted. He has a bulldog of a mindset and noone should ever doubt that guy.

(PS: Ironwill has transformed himself into the BDOC over the last few years and if he ever frees up some workhours (he is a workaholic) its scary what his topend as a bber could be)

Glossary: BDOC=BIG DOGG ON CAMPUS

 

[goonstopher]

Damn how doyou guys do it??? I might need to get some pennies together and heal some injuries and beg DC to get me past 215-220 GRR ha. Some awsome physiques on here!