DC Training -- h0other stYle

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  1. DC Training -- h0other stYle


    I've never done one of these before but I figure if I got time to argue college football I might as well put up some time for this too. Hopefully in the process I can get out some more recognition to DC Training which is a program i've done in the past with great results and plan to continue in the future.

    -For more info on DC Training check out IntenseMuscle or sub here and i'm sure you will learn alot!

    Background On Me: I've been lifting for 4 years pretty hardcore. I started this journey at 5'10 140 pounds and have gotten up to 226 pounds but am now back down to 210 at a respectable bf%. I believe in lifting heavy and that the more weight you do the more muscle you'll pack on. Thus a program that is made to progress through weights quickly(DC) will mean more muscle for me.

    Goals:
    I have a servere case of Body Dysmorphia combined with me being uber-competitive which leads to me ALWAYS wanting to be big. Short term i'd like to get down to 200 at 7-8%bf then clean bulk my way to oblivion.

    Measurements as of 4/21/09:
    Arms: 18"
    Shoulder: 53 1/2"
    Waist: 34 1/2"
    Chest: 47"
    Calves: 16 1/2"
    Forearms: 15"
    Thigh: 26 1/2"
    Hips: 40"
    Neck: 18"
    Weight 222 ( have since lost 10-12 pounds, hopefully a majority fat )

    Supplements(I am a supplement addict, forgive me):
    -ATW Protein
    -T-911
    -Blue-Up
    -Lean Xtreme
    -ECY Stack
    -Fish Oils
    -Fenugreek
    -Horny Goat Weed(This stuff tastes TERRIBLE)
    -Xtend
    -Jacked (add in Beta-Alanine)
    -Creatine Mono

    Workout Plan:
    A1:
    Flat DB BP
    Machine SP
    RG Smith Press
    WG Pulldowns
    Rack Deads

    A2:
    Hammer Strength Decline
    DB Shoulder Press
    CG Bench Press
    Rack Chins
    BB Row

    A3:
    Incline DB BP
    Smith SP
    Leaning Skull Crushers
    Hammer Mach. Row
    Deadlift

    B1:
    Preacher Curl
    RG Curl
    Calf Press
    Lying Hamstring Curl
    Hack Squat

    B2:
    BB Curl
    Pinwheel Curl
    Seated Calf Press
    SLDL
    Leg Press

    B3:
    Alt DB Curl
    RG
    Calf Press
    Seated Leg Curl
    Leg Extension


    I'll post some more up about it later, I got a big accounting test tommorow I need to study for!! SUB to this thread!!! I'd enjoy your feedback!


  2. Im subbed! good luck bro be careful with that flat BB bench though I know dante doesnt seem to keen on them, either way ill be following!

    edit: "A2" nice choices thats gonne be a pretty dam fun workout there
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  3. You're right, I thought I changed that but I guess I forgot to. I'm thinking for my chest DB Incline/Hammer Decline/DB Flat? Or I could do the hammer incline instead of the DB incline. hmmmm ... You pick lol.

  4. I personally love DB incline just be careful with it a couple months back I pulled my shoulder joint half out doing the lockout on them Ill be doing them again though I just love them to much

    edit: Mind if I start my own DC thread? we could start a club

  5. hah Yeah man please do. I'll join up. I should be starting up the actual DC routine Tuesday. I'm just messing around with weights right now so I know exactly what to start with when I go into strict DC. I did set a PR on preacher curl yesterday though 110x11x6x3=20. Put up 500x5 on Rack Dead too, I'm hoping that number is in the 600's in the next month or 2.
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  6. I feel very small after reading those weights :P j/k very nice bro

  7. Biceps have always been my strong point. Shoulders had been lagging until rescently, put up 100pd DB's 6 times on shoulder press last week. Chest is eh, For starting at 85 pounds I guess not too bad(my PR is 315x5). I really have baught into the DC principals and believe that the way i'll get the size I want to be is to get STRONG.

  8. Quote Originally Posted by h0other View Post

    Goals:
    I have a servere case of Body Dysmorphia combined with me being uber-competitive which leads to me ALWAYS wanting to be big. Short term i'd like to get down to 200 at 7-8%bf then clean bulk my way to oblivion.

    Measurements as of 4/21/09:
    Arms: 18"
    Shoulder: 53 1/2"
    Waist: 34 1/2"
    Chest: 47"
    Calves: 16 1/2"
    Forearms: 15"
    Thigh: 26 1/2"
    Hips: 40"
    Neck: 18"
    Weight 222 ( have since lost 10-12 pounds, hopefully a majority fat )

    Supplements(I am a supplement addict, forgive me):
    -ATW Protein
    -T-911
    -Blue-Up
    -Lean Xtreme
    -ECY Stack
    -Fish Oils
    -Fenugreek
    -Horny Goat Weed(This stuff tastes TERRIBLE)
    -Xtend
    -Jacked (add in Beta-Alanine)
    -Creatine Mono
    Yes, I can attest for the body dysmorphia...when clearly (by your measurements) you are one big boy

    I'm definitely subbed...but I basically see it all in action anyway! Can't wait to watch/read about your progress!

    PS i'm his girlfriend, not some random weirdo member! he taught me everything i know about lifting

  9. subbed bro. Nice to see someone else doing a DC training log. I've got one going myself right now. Good luck with your training and i'll be watching to see how it's going for you.

  10. Thanks man, what lifts do you do different from mine? What I have up there isn't set in stone so if I think there is something i'm missing that is a improvement i'd be willing to change it.

  11. Before I start studying, i'll give you guys a exclusive. Haha this is me when I was 19, right when I was starting to work out. All 145 pounds of me looking like I should be on a commercial begging for food.

    Laugh it up.

    Notice though my little pouch at the bottom of my abs. That thing is almost IMPOSSIBLE to get rid of.

  12. Wow thats pretty cool, A girlfriend who supports lifting, hes looky to have you. Good luck to ya both anyhow

  13. No hitting on her!! lol .. She doesn't support it, she joins it! I got her doing SLDL's, Squats and a bunch of things you normally don't see attractive females doing. She might be more dedicated than me! I'm proud of her that's for sure!

  14. Quote Originally Posted by h0other View Post
    No hitting on her!! lol .. She doesn't support it, she joins it! I got her doing SLDL's, Squats and a bunch of things you normally don't see attractive females doing. She might be more dedicated than me! I'm proud of her that's for sure!
    You just made my day!

    I still can't believe that is you in that picture...

  15. Subbed bro. You should post some pictures to show people out there what DC can do for you. You have some beast measurements (no homo)
    Nutraplanet Representative
    PM me with any order questions and concerns

  16. I'm waiting until I get sub 10% to post pic's so the muscle I have can be seen without coverage. I'm guessing 1-2 more weeks and I'll get some pics up.

  17. Any reason for the leg extensions?

  18. Believe I still have alot of room to progress in that exercise. Do you not think it's compound enough? What do you recommend I switch it with?

  19. Quote Originally Posted by h0other View Post
    Believe I still have alot of room to progress in that exercise. Do you not think it's compound enough? What do you recommend I switch it with?
    Eh.. if you really feel it is the best choice, that is your call, but it is generally not recommended..

    Squats, front squats, box squats, V-Squat, etc would all be better choices IMO.

  20. I had knee surgery 8 months ago and have not gotten to the point where I feel comfortable squatting yet. I will see what I can do though, thanks for the suggestion.

  21. Quote Originally Posted by h0other View Post
    I had knee surgery 8 months ago and have not gotten to the point where I feel comfortable squatting yet. I will see what I can do though, thanks for the suggestion.
    Ya, my knees are shot as well, so i feel your pain(literally).

    Box squats tend to be easier on me.

    I am surprised heavy ass extensions don't bother you.. I did some on my last cruise, and they felt worse then squats.lol

  22. It's not as much i'm scared they will bother me as me not having faith in them and scared i'd go down and never come back up. I really should start doing them light soon just to try to get this mental block out of my head.

  23. Day 2 Update:
    I have a big Income Taxation test tommorow so I spent today studying. Tommorow I will be in the gym after my test just finishing up getting my starting weights set for this blast. I plan on actually beggining strict DC Training again on Tuesday. My diet rescently has been high protein/low cal I try to aim for 2000cal/300g protein. It has really worked well combined with the ECY stack to shed some fat. In the process I have lost some strength though.

    Question -- What % bf would you say I was in that picture I posted from 4 years ago? I want to say I was around 10% which really sucks because my lower abs hold ALOT of fat. I'm guessing I will need to be around 8% to allow them to see the sunshine. What do you guys think?
  24. Pic's from todays semi-workout


    Today I went to the gym after studying all day to do terrible on a test. I was exhausted so I just did some basic stuff, i'm saving my CNS for this DC blast starting Tuesday. While waiting for my workout partner to come I had my g/f take some pictures with my phone, excuse the quality but it will give you an idea of what i'm working with.




  25. Comparision to 4 yrs ago lol...

  26. Day 3 Update:
    Weight today was 209, I've gotten to where I can just got a small pinch from my stomach so I hopefully wont have too much more to go in this cut before I can lean bulk. Stopped by iHop tonight and had Grilled Tolapia(sp) with Brocolli, it said on the menu it had 150cal and 39g protein spot fat and spot carb. Not too bad for a late night snack. In the gym today I basically just got my starting weights right for DC. Did some of the lifts that I wasn't positive what I should be starting with to get in the desired rep range. This cut is really killing my strength, i'm so ready to get out of this cal/carb deficit!

  27. lookin good

  28. Day 5 Update:
    This weekend I ate pretty much according to schedule(about 500cal under maintenence with high protein(300+). Tommorow I am getting my body fat checked for the first time. I'm getting it done at my University fitness center at the Wellness Services area. I'm hoping for 10-12% but I really dont know what it will be. I know it wont be EXACT but it will be as close as I can possibly get at this moment to knowing. I'm hoping I can get down to the % I want to be in the next 3 weeks then I will be able to get to building muscle again, cleanly this time. Tommorow is also the start to my second DC blast. I will post my lifts/reps up tommorow but this is what I have planned:

    A1:
    Flat DB Press 15-20RP
    Upright Row 11-20RP
    RG Smith Press 11-15RP
    WG Pulldowns 15-20RP
    Rack Deads 5SS
    9-12SS


    Hope everyone had a good memorial weekend, feel free to POST in this log! It gives me something to do other than study haha.

  29. 11.2% bf. She calipered my chest/abdomen/thigh .. It honestly hurt on my thigh quite a bit. She told me I was skinny enough and to stop trying to lose fat but I am going to get down to about 8-9%. I weighed 206 so I guess I'll be right at 200 at 8% which is about where I was aiming for. E/C/Y stack is definitely what I have to thank for the pounds of fat off lately, it's been a good stack. I will update tonight after the gym with my lifts from todays workout.

  30. nice job on getting the BF down. Let's get those numbers posted now so we can see what kind of weight your throwing around.
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