DC 4-5 workouts a week
- 04-24-2008, 12:17 AM
- 04-24-2008, 01:03 AM
How long have you been on the regular 2 way split?
Any stats? Height, weight, BF, years lifting?
- 04-24-2008, 02:41 AM
oh sure i forgot about that.
age 18, 190, BF probably 17%, 2 years lifting.
I was doing rippetoe for a while, but stopped gaining and switched to DC about 3 months ago i think. I eat a lot of calories. probably at least 3000. a lot is fat cals, as i am forced to eat at the cafeteria at my university.
Im not going to have anything to do for a while over the summer, so i can sleep as much as necessary, which is my reason for trying to increase the amount i workout.
04-24-2008, 11:05 AM
I wouldn't. You have only been doing the 2 way split for 3months, not nearly enough time to evaluate. The regular 2 way(3day) split is recommended for 90% of people.
Post up what ur workouts look like(what exercises)
Additionally 3k cals is not allot. Especially if it is mostly fats.
04-24-2008, 04:04 PM
okay heres my exercises
Flat Chest Press Mach 15rp
Machine Lat Pulldowns 15rp
Military Press 15rp
Lat Raise Machine (12 straight)
Weighted Dips 20rp
T-Bar Rows (12 straight)
Standing EZ-Bar curl 15rp
Hammer Curls 12 straight
Lying Leg Curl 25rp
Leg Press Mach. 20 straight
Standing Calf 12 straight
Dec BB chest press 15rp
Seated DB sh. press
Side Delt raise 12 straight
Long Lat Pull 15rp
DL 12 straight
Biceps Cybex Machine 15rp
Pinwheel Curls 12 straight
Seated Hamstring Curl 25rp
Squats 6 then 20 straight
Calves on Leg Press 12 straight
Inc. DB press 15rp
Smith Machine Behind Head Seated Shoulder Press 15rp
Front DB Raise 12 straight
Rack Pulls 15-20rp
Pendlay Rows 12 straight
Inc. Bench DB Hammer Curl 15rp
One Arm Reverse Grip Low Pulley Curls 12 straight
SLDL 12 straight
Lying Squat Machine 6 then 20 straight
Seated Calf Raises 12 straight
Thanks for your help btw
04-24-2008, 06:33 PM
You should be doing 1 exercise RP'd, not 1 Rp'd and another straight setted.
I see you are doing on upper 3, rack pulls Rp'd.. They should not be RP'd. And you are also doing a rowing movement after them.
FOr back thickness, do one heavy set 4-8, then one lighter set 8-12. Both straight setted.
Quads should be trained last on leg day, and back thickness should be last on ur upper body day.. Do one heavy set between 5-10 reps, then do a widow maker of 20 reps. Make sure on the 20 repper you are using a weight that by 10-12 you are like "holy ****" and even if you have to stop and pause a breath or two, don't rack the weight untill you get the 20. Some times i will get 10, take a few breaths, do 3-5 more, few breaths, and finish the set.
04-24-2008, 07:05 PM
What should I do for middle delts? My shoulders never really grew, even when i was doing rippetoe (Military press every 5 days), and for the first month when i wasnt doing side delt exercises, so i dunno what to do.
I think i was looking at something by Jason Wojo, and he does the straight set with side delts after doing front delt work.
Any suggestions for triceps?
What is the correct range for rack pulls? and why no row after rack pulls? My back is growing well so i don't really wanna switch it up too much.
Also, is there really much harm in doing calves after quads? i can lift a lot more on quads this way, as I have much more stability. especially with squats.
04-24-2008, 07:49 PM
04-25-2008, 01:38 AM
yeah i think im gonna switch reverse grip bench for skullcrushers. I always beat my logbook, except on skullcrushers.
also about the rack pulls, i got confused, i meant rack chins.
I dunno, i always can't do as many reps as i start falling over, because my calves cant keep me stable. After im done with quads, i go deaf for about a minute and can barely support myself. I wait about 5-7 minutes before starting calves.
04-25-2008, 01:43 AM
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