Hey everyone! Some of you will know I already have a log here but since I ran out of time for it and it appears to have got buried I have decided to start a fresh DC style one!
Background on me: Im what many would consider to be not ready for DC- Ill admit that before we even start, I have done 5X5 for a number of months but didnt really like it to be honest, I far prefer the sheer 1 set brutality of DC, Ive been training for around a year and a quarter now I was doing good for around 8-9 months then buggered my shoulder and had to take a while off which set me back a lot- since then I have been and continue to be very careful with my pressing movements, a little background to this is that I am double jointed (weird family genetic thing) this means that I have extreme flexibility but that my shoulders arent as able to stabilise the weights I am using as they would normally be. I do still however push to my absolute max on every set none the less and do continue to use dumbells. For those of you who are thinking that I should not be training DC (and there would quite rightly be a lot of you) all I ask is that you allow me to post a few workouts and allow me to prove I am capable of making the progress and training at the intensity- I use to gym to burn off a lot of lifes frustrations so subsequently I can easily make things very intense.
I train with intensity, I also firmly believe in mind over matter- this is the theory that you can only ever truly acheive your goals if you believe in your own ability to. Anyway on to the training, this is my workout layout
M1: (Monday)
Chest: Flat DB press (elbows 45 degrees), 15-30 reps (rest paused)
Shoulders: BB Upright row, 11-20 reps (rest paused)
Triceps: BB skull crushers (rest paused)
Back width: Wide grip assisted pull ups 11-20 (rest paused)
Back thickness: rack deads 6-12 reps
W1: (Wednesday)
Biceps: Seated curls, 11-20 reps (rest paused)
Forearms: Wrist curls, 10-20 reps
Calves: Standing calf raises, 10-12 reps
Hamstrings: Sumo presses, 15-25 reps
Quads: Front squats, 6-10 straight set, 20 rep widowmaker
M2: (Friday)
Chest: Flat hammer strength press, 15-30 reps (rest paused)
Shoulders: Hammer shoulder press, 15-30 reps (rest paused)
Triceps: Close grip bench, 15-30 reps (rest paused)
Back width: Wide grip pull downs 11-15 reps (rest paused)
Back thickness: T-bar rows 11-15 reps (rest paused)
W2: (Monday)
Biceps: EZ bar preacher curls, 11-20 reps (rest paused)
Forearms: reverse cable curls, 10-20 reps
Calves: Leg press calf raises, 10-12 reps
Hamstrings: Lying leg curls, 15-30 reps (rest paused)
Quads: Squats, 6-10 reps, 20 rep widowmaker
M3: (Wednesday)
Chest: Incline DB press, 20-30 reps (rest paused)
Shoulders: Machine lateral raise, 20-30 reps (rest paused)
Triceps: DB skull crushers, 15-30 reps (rest paused)
Back width: hammer strength pull downs, 11-15 reps (rest paused)
Back thickness: BB rows, 6-12 reps
W3: (Friday)
Biceps: Standing bicep curls 11-20 reps (rest paused)
Forearms: Reverse Ez Bar curls 10-20 reps
Calves: Barbell seated calf raise 10-12 reps
Hamstring: Lunges 15-25 reps
Quads: Leg presses 6-10 reps, 20 rep widowmaker
Diet: I currently sit at eating around 4 thousand calories, but this is subject to be increased by up to 1 thousand if its a heavy cardio day.
Weight logs start tomorrow
Background on me: Im what many would consider to be not ready for DC- Ill admit that before we even start, I have done 5X5 for a number of months but didnt really like it to be honest, I far prefer the sheer 1 set brutality of DC, Ive been training for around a year and a quarter now I was doing good for around 8-9 months then buggered my shoulder and had to take a while off which set me back a lot- since then I have been and continue to be very careful with my pressing movements, a little background to this is that I am double jointed (weird family genetic thing) this means that I have extreme flexibility but that my shoulders arent as able to stabilise the weights I am using as they would normally be. I do still however push to my absolute max on every set none the less and do continue to use dumbells. For those of you who are thinking that I should not be training DC (and there would quite rightly be a lot of you) all I ask is that you allow me to post a few workouts and allow me to prove I am capable of making the progress and training at the intensity- I use to gym to burn off a lot of lifes frustrations so subsequently I can easily make things very intense.
I train with intensity, I also firmly believe in mind over matter- this is the theory that you can only ever truly acheive your goals if you believe in your own ability to. Anyway on to the training, this is my workout layout
M1: (Monday)
Chest: Flat DB press (elbows 45 degrees), 15-30 reps (rest paused)
Shoulders: BB Upright row, 11-20 reps (rest paused)
Triceps: BB skull crushers (rest paused)
Back width: Wide grip assisted pull ups 11-20 (rest paused)
Back thickness: rack deads 6-12 reps
W1: (Wednesday)
Biceps: Seated curls, 11-20 reps (rest paused)
Forearms: Wrist curls, 10-20 reps
Calves: Standing calf raises, 10-12 reps
Hamstrings: Sumo presses, 15-25 reps
Quads: Front squats, 6-10 straight set, 20 rep widowmaker
M2: (Friday)
Chest: Flat hammer strength press, 15-30 reps (rest paused)
Shoulders: Hammer shoulder press, 15-30 reps (rest paused)
Triceps: Close grip bench, 15-30 reps (rest paused)
Back width: Wide grip pull downs 11-15 reps (rest paused)
Back thickness: T-bar rows 11-15 reps (rest paused)
W2: (Monday)
Biceps: EZ bar preacher curls, 11-20 reps (rest paused)
Forearms: reverse cable curls, 10-20 reps
Calves: Leg press calf raises, 10-12 reps
Hamstrings: Lying leg curls, 15-30 reps (rest paused)
Quads: Squats, 6-10 reps, 20 rep widowmaker
M3: (Wednesday)
Chest: Incline DB press, 20-30 reps (rest paused)
Shoulders: Machine lateral raise, 20-30 reps (rest paused)
Triceps: DB skull crushers, 15-30 reps (rest paused)
Back width: hammer strength pull downs, 11-15 reps (rest paused)
Back thickness: BB rows, 6-12 reps
W3: (Friday)
Biceps: Standing bicep curls 11-20 reps (rest paused)
Forearms: Reverse Ez Bar curls 10-20 reps
Calves: Barbell seated calf raise 10-12 reps
Hamstring: Lunges 15-25 reps
Quads: Leg presses 6-10 reps, 20 rep widowmaker
Diet: I currently sit at eating around 4 thousand calories, but this is subject to be increased by up to 1 thousand if its a heavy cardio day.
Weight logs start tomorrow