And the journey begins...

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    good progress trapstar, similar to my progress from age 20-22..

    (i also wanted to point out that I think you misspelled something in your sig)

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    thanks man and thank you for pointing that out, lol live my live..
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    So i was doubting myself on my chest workout. i was just eating my dinner (avacodo with some meat and cheese) and i picked up my glass of milk and i felt my chest shaking! haha, pretty funny. Lookin like some DOMS for tomorrow is in store
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    good progress man, keep it up!
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    Thanks man!
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    I do legs on monday and then do back and bis on friday, what is your guys opinion on wich day i should do heavy dl?
    ALso, what are some good shoulder exersizes to really add some mass and some rear delts
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    Day 5
    Shoulder
    weight- 190

    BB Mil press-95*5, 115*5, 115*5
    DB seat press-30*6, 40*6, 50*6, 55*5 (went up ALOT in these)
    Behind neck Pulldown- 70*12, 85*12, 100*12 (did want to go super heavy)
    Iso shoulder machine-35*8, 60*5, 70*5, 80*3 (huge increase)
    DB pront raises-15*8, 20*8, 25*8
    Rear delt raises-15*6, 20*6, 25*6
    Uprgiht rows- 60*10, 70*8, 90*8, 100*6 (Huge increase)
    So to sum it up in one word this workout was Incredible! i felt very strong on every lift i was doing and felt like my shoulders really took a beating. currently sitting here and still feel a little pump going on. we shall see how they feel tomorrow, great workout!
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    I had a question guys.. some guy at my gym told me that A. i dont need to do any trap exersizes (ie shrugs) andd that i should not work my shoulders, (just 4 different parts) on thursday, and do my back/bi workout on friday, i was wondering what you guys thought, i work my traps with my back
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    Quote Originally Posted by Trapstar View Post
    I do legs on monday and then do back and bis on friday, what is your guys opinion on wich day i should do heavy dl?
    ALso, what are some good shoulder exersizes to really add some mass and some rear delts
    Bent over laterals are great for the rear delt, or reverse pec deck. I have started face pulls because they work the rear delt and the back.
    -OMEGA RecoverBro-
    When an omega male is born it's game over


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    Thanks for the advice bro, could you help me out with this too? lol


    Quote Originally Posted by Trapstar View Post
    I had a question guys.. some guy at my gym told me that A. i dont need to do any trap exersizes (ie shrugs) andd that i should not work my shoulders, (just 4 different parts) on thursday, and do my back/bi workout on friday, i was wondering what you guys thought, i work my traps with my back
  11. Registered User
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    I do not do shrugs but they are filling in, just got compliments today. They get worked pretty well on shoulder day and back day, but it is an individual thing.

    My split is:
    Fri- Chest/biceps
    Sat- Back/Shoulders
    Sun- Legs/Triceps

    and T or W I rotate hitting legs or back again
    -OMEGA RecoverBro-
    When an omega male is born it's game over


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    ya for sure man, how is your schedule working for ya?
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    Quote Originally Posted by Trapstar View Post
    ya for sure man, how is your schedule working for ya?
    I like hitting certain parts like this. If I do chest/tris in same day the tris dont get hit as hard, same goes for back/bis. This way tris and bis are hit several days but without the focus on them.
    -OMEGA RecoverBro-
    When an omega male is born it's game over


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    i would do your deadlifts on back day and try to go as heavy as possible. My traps actually started to grow just with alot of deadlifts. It's personal choice but i find that my traps grow fine from just deadlifts. Perhaps concentrate on deadlifts and then every other week throw in some shrugs. when i did do traps directly, i usually did them on shoulder day. hope i could help buddy.
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    thanks for the suggestions guys! also.. i am thinking about switching to like a mass building workout split.. not sure what it would look like. all i do know is i am not gaining **** with the 5 day split. and no strngth at all.. its rediculous and very frusterating i dont understand what i am doing wrong
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    Quote Originally Posted by Trapstar View Post
    I had a question guys.. some guy at my gym told me that A. i dont need to do any trap exersizes (ie shrugs) andd that i should not work my shoulders, (just 4 different parts) on thursday, and do my back/bi workout on friday, i was wondering what you guys thought, i work my traps with my back
    that's crazy talk!

    i work my back/bi's together like you do, and throw in rear delt work, because its really adding in one more exercise. also, for chest/tri's, i throw in my front and mid delts (two more exercises). if you're doing secondary work anyways (pairing back and biceps), you might as well hit the other secondary muscle (rear delts). same for chest/tri's. that was the advice given to me, and its paying off.

    training traps is the only way to build them. shy of really heavy deadlifts (when you train to absolute failure), there's nothing else that will get your traps to grow. i see where he's coming from though.
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    Quote Originally Posted by Trapstar View Post
    thanks for the suggestions guys! also.. i am thinking about switching to like a mass building workout split.. not sure what it would look like. all i do know is i am not gaining **** with the 5 day split. and no strngth at all.. its rediculous and very frusterating i dont understand what i am doing wrong
    are you taking in pre and post workout carbs and protein?
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    before i lift i eat usually a peanut butter and jelly sandwich, after i just eat supper and what not
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    Quote Originally Posted by Trapstar View Post
    before i lift i eat usually a peanut butter and jelly sandwich, after i just eat supper and what not
    hrm. adding in 120g of carbs and 35-50g of protein pre and post workout is when i noticed the most gains. i don't know how this will apply to you. you could easily hit this with two jelly sandwiches and a scoop of protein.
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    i will have to start trying that see if it makes a noticble difference. also dude i am having just the toughest time adding any strength or size to my lifts i dont know what i am doing wrong bro!
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    Quote Originally Posted by Trapstar View Post
    i will have to start trying that see if it makes a noticble difference. also dude i am having just the toughest time adding any strength or size to my lifts i dont know what i am doing wrong bro!
    could just be not enough calories. i mean, it really could be something that simple. for your routine, you may also want to try something similar to DC training - take a log book, and beat it every day.

    start out with weights you can get 6 reps on. the next time you try that workout, try for 7 reps. if you can't get 7, do negatives after your set. the following workout, 8 reps, etc. once you get to 10 reps, add more weight, and drop down to 6 reps again. sometimes its easier having a fixed goal, or knowing that you should be progressing, to help force yourself to do so. other than that, i don't know what to say.
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    i think i have elminated the calorie thing because when i was takming in like 3-5k cal i was gaiining alot of fat, and very little muscle..
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    DC training might be a good idea for you actually.
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    i think i have a few different factors i have identified.. one- diet, two- inproper training. i am going to start eating 3400cals a day (as clean as a i can) i figured out that i need about 2900 a day to maintain so i am bumping it up to 3400 a day, also i figured out that while i was eating a unclean 4-5k a day that it was just turning to fat, i would eat usually 900-1300 cal meals.. rediculous when i look back.. i am not aiming for 6 meals a day around 550 each meal, wich will be very easy to do for me.
    As far as the training i am not quite sure on what it is there, i think i am going to look in DC training and maybe if i like what i see, give that a go.
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    DC is a pretty solid routine. www.intensemuscle.com
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    all that gave me was just another form, which i could not seem to find anything..
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    intensemuscle is a bit daunting - so many pages to read through, i felt like i was getting nowhere.

    Everything & Anything DC!!!!!!!!!!
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    Alirght so after http://dc-training.blogspot.com/2005...continues.html i have decided that i am going to try it. Looks very intense and have read alot of success from it. i think that i have the base of it down however i am an sure on a couple of things. for example on bench it says 11-15 Rp, now does that mean everything? (flys, db press, incline, regular) also do all of the exersizes use the rep then puases (15 sec breathing) i didnt see anything about that, only with chest. so was unclear as of that.
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    well, the routine is basically really confusing, if you're not used to it. you will pick one exercise per body part trained, and do as many reps as possible (try for failure). usually this falls in the 8-10 rep range - if you can do more reps, you need to up the weight. then you take 15 deep breaths (30 seconds) and do this again. this time, you'll hit 4-6 reps. 15 more deep breaths, and one more time, now hitting 2-3 reps.

    going off standard training principles, you're building mass (rep range 8-12), strength (4-6 rep range) and explosive strength (1-3 rep range). the trick is to always push yourself - you're competing against a log book that records what you did on any given day.

    man, this is really hard to explain, and while i understand the concepts, i've never done this training exactly according to the rules. you could ask some questions in the "anything and everything DC" thread, and they'll get back to you.

    here's another DC thread that's a little easier to understand.

    http://www.bodybuilding.com/fun/wotw53.htm
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    did you see really good size, and strength gains out of it
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    Quote Originally Posted by Trapstar View Post
    did you see really good size, and strength gains out of it
    everyone on this board who has tried it says its the best for mass. as i said, since i didn't do it exactly as DC spelled it out, it would be disingenuous of me to say i tried it. i will say that adding in rest/pause sets have helped me break past a couple plateaus i've had.
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    i think it would be a great program to gain mass. I steal some of the principles in my current program but i'm still not following the tried and true DC training.
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    how come punny
  34. Registered User
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    just trying something else right now.
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    right on, so what rules did you steal from the dc training
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    Well today is the first day i am starting my DC training, woke up this morning kinda tired so i had 1 cup of oats, and 2 eggs, glass of oj, and a glass of milk. feeling alot more energy. going to prepare my hamburger,sweet potatos, and brown rice in about an hour. then head off to the gym about an hour later. will report back, totally pysched about starting the training!!
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    Just got back from the gym from my popping my cherry with the dc training i couldn't believe how ONE set could tax you so much! felt amazing and i think i am really going to like this alot.

    DAY 1

    incline db press---55, 8/3/2 (could only get to 30 secs on the stretch then had to drop and start over. so painful..)
    Db hammer press---35, 8/4/2 (by this time my chest was throbing)
    Skull crushers---40, 8/3/8 (yet another painful stretch)
    Pull ups---body weight, 8/3/1 (could only hold for 30 sec)
    Rack deads--- 225, 6/4/4 (PR) (these felt good)

    My grip gave out on the deads but that did NOT stop me, just re gripped and kept going, over all i really liked this workout. i am looking forward to the workout on wednesday, as well as my DOMS.
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    looking good buddy. i hope you enjoy the dc training. i might give it a try come winter. I'm done bulking for now as summer is coming.
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    nice. remember that to make DC successful, the important thing to remember is :

    beat your log book


    as said earlier, any questions in the "anything and everything DC" will be answered - the hardcore DC'ers want everyone to be using this system.
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    thanks guys,
    and ill remember to use that thread as a resource sunny
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