For previous backround info Click Here.
I'll be logging Glycobol and at the 2 week mark I'll be throwing Stoked into the mix.
My workout looks like this:
Monday: Chest, Shoulders, Triceps, Back Width, Back Thickness
Wednesday: Biceps, Forearms, Calves, Hamstrings, Quads
Friday: Repeat of Mondays body parts
Monday: Repeat of Wednesdays body parts
Tuesday, Thursday, Saturday: Core and Ab
I will cycle through this 2-way split. Pick one exercise for each body part for three different workouts. That means on Monday (week 1), incline bench presses are done, Friday (week 1) decline presses are done, then on Wednesday (week 3) flat dumbbell presses are done.
One exercise per body part with rest pauses. As for rest pausing, you pick a rep range to reach and you pick the heaviest weight you can use for that exercise. You're not there to get a "pump" or whatever you want to call it. You want to lift that weight with all out intensity for how ever many reps you can handle.
After you hit your first failure, sit up and recuperate for 12-15 breaths, then go at it again with the same weight until you hit failure. Rinse and repeat one more time. This is the multi-rep rest pause technique that you must use on many of the exercises, with a few exceptions of course. You do not rest pause quad and back thickness exercises for safety reasons, and forearms also do not need to be rest paused.
Use 1 exercise for each body part. So having picked 3 exercises for each body part, you should have 6 different workouts, making a full rotation of the workouts lasting 2 weeks. It's imperative you bring a log book to the gym and every time you come back to the exercise you must beat the weight you did last time.
If you are eating, sleeping, and training correctly, you should be able to surpass all your weights. If you do not beat the logbook, you must switch the exercise out for a new one.
Incline barbell press (11-15rp)
Hammer strength press (11-15rp)
Decline barbell press (11-15rp)
Front rack chins (11-20rp)
Front pulldowns (11-15rp)
Close grip pulldowns (11-15rp)
(back thickness exercises and quad exercises are not rest paused due to safety)
Deadlifts (6-9reps) + (9-12reps)
Rack deadlifts (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
Military presses (11-20rp)
Hammer strength presses (11-15rp)
Upright rows (11-20rp)
(quads are done with one heavy set 6-10 reps, a 3-5 minute rest, then a lighter widowmaker (20-repper) set but still very very heavy)
Free squats (6-10 rep straight set) then (20 rep widowmaker)
Hack squats (as above)
Leg press (as above)
Lying leg curls (15-30rp)
Seated leg curls (15-30rp)
Straight leg deadlifts (straight set of 15-25 reps)
Dumbbell curls (11-20rp)
Preacher curls (11-20rp)
Barbell drag curls (11-20rp)
Reverse Barbell Curl (straight set 10-20 reps)
Reverse grip cable curls (straight set 10-20 reps)
Hammer curls (straight set 10-20 reps)
Reverse grip bench presses (11-20rp)
EZ bar tricep extensions (15-30rp)
Close-grip bench presses (11-20rp)
(all calf exercises are done with a very slow negative and a extremely long stretch. This will be intense and one of the hardest things you will do on DC. When you are up on the toes slowly lower it down over the course of 5 seconds, and once you reach the bottom, hold it for a deep stretch for 15-20 seconds)
Leg press toe press (10-12 reps)
Hack squat toe press/sled (10-12 reps)
Seated calf raises (10-12 reps)
Gbol dosage is as follows:
1 30 Minutes before breakfast
2 30 minutes before lunch
1 30 minutes before dinner/bed