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- 10-03-2011, 02:03 AM
I tried finding some videos of people doing DC on youtube and people tend to have altered a lot of it. Dante said himself it's 10+ years in the making why would people try and make it better? Everything i have on paper is literally what the basic layout is. I won't use static holds and all that unless i stop seeing progress. My first DC workout will be only 3 exercises but it'll be insane with this rest/pause technique. I still have to post my back workout tomorrow morning but the rest/pause was CRAZY.
Diet Breakdown 10/2/11
Protein: 330 GramsI hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
- 10-03-2011, 02:10 AM
- 10-03-2011, 12:18 PMI hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
10-03-2011, 12:24 PM
I do DC, but not exactly on how its supposed to be done. i have changed a few things to benefit my style of lifting, but i keep the backbone of DC
10-03-2011, 12:30 PM
I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
10-03-2011, 12:42 PM
Duration: 1 Hour
Other notes: Body weight at 231Lbs (Thinking of doing a 5k+ calorie week to see if anything changes.)
Pull-Ups Close Hammer Grip-
BW x 16 R/P *PR* + 9 Reps
BW x 11 R/P *PR* + 4 Reps
Drop/Pump set + Fascia stretch
Close-Grip Pull Downs-
140 x 10 *PR*
Notes: These were a ton more controlled then last week and i felt the contractions better.
Yate's Row Over Hand Grip- Wasn't feeling too hot on these today.
135 x 11
Notes: Did slower reps with squeeze.
Alt. DB Curls-
45 x 10 *PR*
Notes: Was really surprised at this, last time i was doing 40's for about 6-8 reps.
Wide Thumbs-Down Grip ROW-
95 x 14 R/P *PR*
Standing Calve Raises
240 x 11 + Hold
240 x 13
Wrist Curls SS with Hammer curls
Not sure on weight/reps.
8 Sets/5 PR's
Feel like i could have done a little better on some exercises but still happy with it. DC training starts 10/4/11!
10-03-2011, 01:51 PM
10-03-2011, 02:51 PM
Hell yeah dude! and yea 8 hours must be nice, I can finally get more now that work is over for me. I havent gotten a call about my job yet so who knows... what ever I dont really care. I need to focus on lifting.
10-03-2011, 02:54 PM
nice bro, I did calf raises, 2 sets of lunges, and 6:30 of bike yesterday, and today it feels like I squated or something... lol. goes to show how tight I still am through the legs. Should have a good session tonite, one of my buddies is gona show to lift with his liftin buddy, I can show em whats up
R1 I am interested as well, thinking about throwing some stuff in my routine too.
10-03-2011, 03:47 PM
Also i found the BEST bulking food for the best price, I just got 20 Beef/Bean burritos from Aldi for $5.80 @ .29 cents EACH. 350 Calories each! Cheaper than fast food and not as much fat. That combined with whole milk i should hit higher calories in a breeze. Going to try and get 4500-5k today. Weight is still the damn same 231.6Lbs GRRRRRRRRRR
10-03-2011, 04:06 PM
haha dang man, nice deal! and goodluck with the job, hopefully mine pulls through too... hmm back workout today I think...
oh and the lunges, were with 25s or 35s, for 2 sets of 7(perleg)... so not hardcore at all. probably from not lifting legs in 2 months... hahaha.
I used to do 55s walking lunges... they were killers.
10-03-2011, 04:22 PM
10-03-2011, 04:28 PM
yeah dude freakin burritos! I had a buffalo chicken wrap, grilled chicken piece, and a salad today with some pineapple and corn. plus two cups of milk. yum yum yum.
and yeah, with the 25s it felt like my knees were gona blow off.
10-03-2011, 04:32 PM
10-03-2011, 05:01 PM
"The only good is knowledge and the only evil is ignorance." - Socrates
10-03-2011, 05:03 PM
Damn all this burrito talk!! I am on a cut diet dammit!!!! lol
I think I am gonna take out chicken and make some Mexican for dinner tonight now
"The only good is knowledge and the only evil is ignorance." - Socrates
10-03-2011, 05:15 PM
because chicken is awesome!
haha josh I am cutting back too now, I was just cutting 2k off my bulk, getting ready for a harder cut. which I am starting... whenever I get the motivation today was a health day. so
and walking lunges are great, a guy I know who did some bodybuilding and was around for a while always did them some a few years ago. hes out in pittsburgh or something now, haha. no one lifts hard where I go anymore, except a few guys who show once ina while. ah well., time to hit it!
10-03-2011, 08:21 PM
So great back workout tonite, I literally am going off of almost no caffeine. like 30 mg a day. hahaha. I was doing 175 on the tbars (7 25s going deep and strict form) for sets then did the Fascia stretching after like 5 of my lifts, it really burns. I did it on lat pull downs too. did 290x5, 180x6, and 90 pounds to pull up for 30 secs and then pulled it down and held it 30 seconds and I was sweating and like dying it hurt so bad. I deadlifted for the first time and bent over row for the first time since I got hurt. pretty awesome. I would put this in my log but no one is there :P hahaha.
10-03-2011, 08:34 PM
In reply to my DC routine: First off, I NEVER do the exact same thing. for example: If i do flat BB bench on monday, on friday i will do DB incline....etc
Here is an example of a weeks workout
Monday - Barbell Bench - warmup set of 12, warmup set of 10 followed by three sets of 8,5,3 with 12 breaths in between them all. I stretch in between each set and after my final set.
Reverse Grip Flat Bench Same as above
Incline DB Flys Same as above
Skull Crushers first set is 12 reps. second set 10 reps followed by a burnout of two sets of ten reps. stretching after
Squats same as flat bench
Calf Raises 20,15,10 not following DC style. 3 min break in between sets followed by stretching.
Wednesday - T Bar Rows Same as flat bench
EZ Bar Close Grip Curl Same as flat bench
Deadlifts Same as flat bench
Preacher Curl first set of 12, second set of 10 followed by a burnout of two sets
Wide Grip Pullups 2 sets to failure. 4 min rest in between sets
Friday - Incline DB Same as flat bench
Dips Same as flat bench
Sitting Hammer Strength Flys first set of 12, second set of 10, followed my a burnout of two sets
Reverse Grip Sitting Hammer Strength Extensions Same as flat bench
Leg Press 3x6
After I do DC for about 6 weeks, i go to my 4x/week routine to see where my strength really is. Its hard to notice strength gains during DC because you arent really resting in between sets. I like to break from DC every 6 weeks and see where I stand. This routine may not work for everybody, but my body has been responding very very well to it. any questions just post on here.
10-03-2011, 08:44 PM
lol I can't recover that fast, damn superhuman... 12 breathes? really? hahaha
thats pretty sweet man, definitely a dialed in workout.
10-03-2011, 08:45 PM
10-03-2011, 08:55 PM
125x10, 60 sec break. 175x7, 60 second break, 175x10, 45 second break, 175x6, straight into 125x6, into the pull stretch for 20ish, into the "row" stretch for as long as I could hold it. I found it awkward doing the pull stretch the way I planned for them, so I might have to find a new way to pull the rear delts haha. It is definitely tough.
10-03-2011, 09:00 PM
How has DC worked for you overall? Like do you use it with goals to gain strength only? Or does it help you gain some size? Or endurance maybe?
I find that with my sports goals I have to really find programs that assist with sport specific movements/rep rhythm and rest periods....
Just wondering if you think DC is good for a sport like MMA. Sorry to go off topic, but I'm just wondering.
OH one more thing, any idea if it's okay to do DC protocol with unilateral movements? I.E. doing then bench press ONE arm at a time?
10-03-2011, 09:21 PM
I would think DC would be awesome for mma. then again it depends on fighting style too!
I don't train for sports anymore because I always get hurt and can't play, so I might as well stick with lifting. I was out my whole junior year of track and my whole senior year of football...
10-03-2011, 09:25 PM
10-03-2011, 09:32 PM
10-03-2011, 09:34 PM
10-04-2011, 01:10 AM
10-04-2011, 01:34 AM
Diet Breakdown 10/3/11
10-04-2011, 09:22 AM
hahaha glad i could i help. oh, last thing. on chest day, sometimes ill throw in accessory shoulder lifts, but no presses.
10-04-2011, 03:11 PM
nice diet. I had a crazy hunger today so far, wow. too many calories at lunch. I need to watch myself. chest day today, if it off day for you tiny?
10-04-2011, 03:54 PM
10-04-2011, 04:07 PM
10-04-2011, 05:02 PM
off day for me. my chest workout is tomorrow. the one aspect about DC that nobody really talks about is that, for me at least, when i work out three times a week, i never get burnt out. i always wanna go. when i used to do 4-5x a week, i would get burnt out so easily cause i was going to much. DC keeps my intensity up.
10-04-2011, 05:45 PM
Holy f***in sh*t! I seriously will never train another way again, in 45 minutes i literally was on the verge of puking which is extremely hard for me to get to. The stretches were the hardest part pain wise but still got 40-45 seconds each stretch. I could have done the workout quicker but i had to figure out my weights first. That was so amazing, i'm definitely going up to 4500 calories now, I'm actually still pumped as i sit here! This is a first for me, I LOVE DC. THE CHALLENGE ASPECT IS ABSOLUTELY GIGANTIC AND I WILL MORE THAN LIKELY NEVER TRAIN ANOTHER WAY AGAIN
10-04-2011, 05:48 PM
Also, is it bad if i trained my chest/shoulders/tri's so hard that i have a lat pump by the end of the workout?.....
10-04-2011, 06:26 PM
10-04-2011, 06:39 PM
10-04-2011, 06:50 PM
glad you like DC. i love it (well, my version of it) haha
10-04-2011, 06:58 PM
DC Training A1 10/4/11
Duration: 45 Minutes
Other notes: Body weight at 233Lbs, Didn't do the 2 back movements since i trained back 2 days ago with R/P.
+55Lbs x 15 R/P *PR* Adding weight next workout
DC Chest Fly Stretch 30Lbs @ 40-45 Seconds. *OUCH*
Seated DB Overhead Press-
50 x 27 R/P *PR* Adding weight next workout
DC Shoulder Stretch 5th Bolt @ 45 Seconds.
Close Grip Bench Press in Power-Rack-
155 x 17 R/P *PR* Adding weight next workout
DC Tri stretch on Power-Rack hole *easier to control stretch deeper* @ 45 Seconds.
3 sets/3 PR's
I didn't do 60 seconds stretching off the first workout because i want to slowly move up there. This workout was so intense i literally almost puked and right now i am absolutely exhausted muscle wise. Pumped up i'm looking HUGE it makes me want to train even harder and more! Body weight is finally moving up so i'll aim for 4200+ calories a day. I should see some epic progress doing DC and just this first workout convinced me, I literally don't want to listen to my MP3 because i like having all 100% of my focus on that 1 set which is fine for me. Next A1 workout should go a lot faster considering now i know my weights.
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