[xtatic]

i decided to switch workouts and am trying out the DC training. i started yesterday and this was my first day.

Day One

chest/shoulders/tri's/back width/back thickness

Chest: Flat Barbell Press: 6-10 Negative Phase
Warm-up- 12 reps 95lbs
Warm-up- 8 reps 115lbs
Warm-up- 8 reps 135lbs
All Out RP 14 reps Absolute Failure 185lbs
Static Hold 30 sec.
Stretching: Dumbbell Fly Stretch 40 sec. 35lbs dumbbells
First 10 sec hold at lowest point
The rest arch back slightly raising chest and hold

Shoulders: Shoulder Press: 6-10 Negative Phase
Warm-up- 12 reps 65lbs
Warm-up- 8 reps 75lbs
All Out RP- 11 Reps 105lbs
Static Hold 20 sec.

Triceps: Overhead EZ-Bar Extension: 6-10 sec. Negative phase
Warm-up- 12 reps 40lbs
Warm-up- 10 reps 40lbs
All Out RP 15-20 reps Absolute Failure 70lbs


Back Width: Rack Chins: wide as possible grip. 8 sec. Negative phase
Warm-up- 10 reps. No weight
All Out RP 15 reps Absolute Failure 35 plate


Back Thickness: Rack Dead lifts: pull shoulders up & back at top. 6-10 Negative
Warm-up- 12 reps 95lbs
Warm-up- 12 reps 155lbs
All Out 12 reps 205lbs
Static Hold 25 sec.
Stretching: Hang dumbbell from waist on wide chin-up bar and hold
55lbs 41 sec.



one question is i think my "warm-up" sets are too heavy for some exercises. i was going to failure on some. is that ok or should i be able to do those with ease?

the negatives on every rep killed me but so far i like it. going for day two today.

[xtatic]

no one has an opinion?