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[thetinyguy]

Sounds good man! I cant wait to see your progress! Gotta get HUGE!

Hell yeah man, gonna push myself on everything!

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
Calories: 4150
Protein: 330 Grams

[mattrag]

Hell yeah man, gonna push myself on everything!

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
Calories: 4150
Protein: 330 Grams

Until I get my digestive problem all squared away I am going to do a recomp style workout. EDT and statics basically. You'll see tomorrow after I post my workout later on tonight when I finish it.

[thetinyguy]

Until I get my digestive problem all squared away I am going to do a recomp style workout. EDT and statics basically. You'll see tomorrow after I post my workout later on tonight when I finish it.

Sweet deal man looking forward to it!

[R1balla]

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

[thetinyguy]

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

Just out of curiosity what did you change and why?

[thetinyguy]

Back/Bi's/Calves/Forearms 10/2/11
Duration: 1 Hour
Mood: Confident
Energy: Good
Other notes: Body weight at 231Lbs (Thinking of doing a 5k+ calorie week to see if anything changes.)
Lifts
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*

Other Exercises:
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!

[mkretz]

Until I get my digestive problem all squared away I am going to do a recomp style workout. EDT and statics basically. You'll see tomorrow after I post my workout later on tonight when I finish it.

what is ur digestive issue? jw cuz I too am having digestive issues....not absorbing nutrients.....no wonder why i cant get bigger huh!

[CountryLiftin]

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.

[CountryLiftin]

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.

[thetinyguy]

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.

Must have been some brutal lunges! I just got a call and my training for working at the gym/supp store should start this week

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

[CountryLiftin]

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.

[thetinyguy]

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.

Thanks man, good luck to you as well.

Still for some reason lunges are soo hard for me pain wise, i couldn't imagine another 100+ lbs while doing em.


These burritos actually taste really good too! Throw some salsa verde on it with some cheese and omnomnom

[CountryLiftin]

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.

[thetinyguy]

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.

Why does chicken make me so hungry right now as i just finished 3 burritos? LOL CHEERS TO FOOD!

[JudoJosh]

Until I get my digestive problem all squared away I am going to do a recomp style workout. EDT and statics basically. You'll see tomorrow after I post my workout later on tonight when I finish it.

I experimented with EDT briefly and didn't care for it too much

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.

Reps for walking lunges! They are an amazing exercise that you just don't see people doing that often

[JudoJosh]

You fukers!!

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

[CountryLiftin]

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!

[CountryLiftin]

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.

[R1balla]

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.

[CountryLiftin]

lol I can't recover that fast, damn superhuman... 12 breathes? really? hahaha

thats pretty sweet man, definitely a dialed in workout.