Ass Kicking I So DeCerved(DC)

[bigironkiller]

Today I started DC Training and let me say I feel the best Ive ever felt and also the worst. I am off an injury late last year and had chosen to tread lightly in the gym. On Sunday it all hit me and I felt so ****ty, all because I havent lifted heavy. Today changed everything. Anyways, Ive already talked too much. Here are my stats:

24
6'3
265 approx
21% approx

My only goal is to blow up on strength and I will have a little help with a few supplements.

Creatine Mono 5g/day pre workout 3 post workout
Trinitine 3caps pre workout
BCAA 20g/day(10g pre/ 10g post)
L-Glutamine 20g/day(same as above)
kwick carb 60g pre 30g post
bulk 1-carboxy at night approx 3 grams 5on 2 off
*A nice mix of pslin, anabolic pump, glycobol alternating between meals

Diet will be in excess of 3500 cals(200g protein). The rest in just chicken/steak.fish/potatoes/rice/pasta. One thing I amtrying is no protein shakes!!! We shall see how that goes.

Will post pictures and todays workout tomorrow. Hope to see some of you comment on this log, should be an exciting one. Will be running this till Aug 15th or so with a 4week suprise between today and then........

[bigironkiller]

Well boys its gonna be hot as hell today here in austin. I have yet to find a reliable workout partner so most of my lifts for the DC training will be on machines for now. Pictures are coming tonight, but here is what I put up in the gym yesterday:

machine bench: 2 45's/side 17-5-3
mach decline: 2 45's and a 25/side 12-8-5
mach incline: 2 45's/side 8-5-2
mach shoulder press: 90lbs 4-4-4
db side raise: 35lbs 8-5-5
farmers walk: 100lbs 1 time around gym
dips: body weight 6-6-6(need to add 25lbs next time)
iron pushdown: 60lbs 8-8-8(to light)
pullups: body weight 4-2-3
wide pulldown: 140 8-6-5
wide cable row: 140 8-6-6
support rows: 2 45's 8-5-3
good mornings: 135 5-5(taking it slow on low back due to injury)

Like I said this was the hardest workout I have had in a while and it will take me a week or two to really get down and dirty with DC, but im giving it my all.

[bassgod272]

Well boys its gonna be hot as hell today here in austin. I have yet to find a reliable workout partner so most of my lifts for the DC training will be on machines for now. Pictures are coming tonight, but here is what I put up in the gym yesterday:

machine bench: 2 45's/side 17-5-3
mach decline: 2 45's and a 25/side 12-8-5
mach incline: 2 45's/side 8-5-2
mach shoulder press: 90lbs 4-4-4
db side raise: 35lbs 8-5-5
farmers walk: 100lbs 1 time around gym
dips: body weight 6-6-6(need to add 25lbs next time)
iron pushdown: 60lbs 8-8-8(to light)
pullups: body weight 4-2-3
wide pulldown: 140 8-6-5
wide cable row: 140 8-6-6
support rows: 2 45's 8-5-3
good mornings: 135 5-5(taking it slow on low back due to injury)

Like I said this was the hardest workout I have had in a while and it will take me a week or two to really get down and dirty with DC, but im giving it my all.

You know you're doing too many sets, right? You should only be doing 1 working set per body part. You are doing 3 working sets for chest, 2 for delts, 2 for tris, 2 for back width, and 3 for thickness. You did 12 sets rather than the 5 you're supposed to do. You're probably over training bro. A major aspect of DC is not to over train. Nice w/o though lol.

[Random181]

AS bassgod said great workout- but that is not DC training...

[bigironkiller]

I had a feeling I over did it. When I read the article it said chose three and exercises, but I guess that meant rotate them. Sorry I messed it up, will make the neccessary adjustments for next workout. Hope you guys dont take this as my inexperience, just a misread and I hope you continue to follow the log. Like I said it should be exciting. Lets just chalk the first workout to a push into the correct DC training.

[Random181]

Ill still be following , good luck! you may wanna skip the next upper body workout though...that much volume is gonna be a bitch to recover from in 4 days IMO

[bigironkiller]

Well I feel fine today, not to sore and body has a good pump. Weird thing is the workout I did Monday only lasted 1.25 hrs. So if I only did 1 exercise/bodypart Ill be out in 45min or less, beat up as hell yes, but still.

[bassgod272]

I had a feeling I over did it. When I read the article it said chose three and exercises, but I guess that meant rotate them. Sorry I messed it up, will make the neccessary adjustments for next workout. Hope you guys dont take this as my inexperience, just a misread and I hope you continue to follow the log. Like I said it should be exciting. Lets just chalk the first workout to a push into the correct DC training.

People do it for weeks and don't know that they aren't doing it properly, lol, so don't worry about it bro. We'll still follow along for sure. Don't hesitate to ask any questions about anything either. Yea, you choose your 3 favorite exercises, preferably compound movements, for each body part and rotate them between 3 different sessions. This way you utilize a different exercise each time you're in the gym and you hit every body part twice per week, rather than the traditional once per week.

[bassgod272]

Well I feel fine today, not to sore and body has a good pump. Weird thing is the workout I did Monday only lasted 1.25 hrs. So if I only did 1 exercise/bodypart Ill be out in 45min or less, beat up as hell yes, but still.

Correct, with DC you should be in and out of the gym in no more than an hour unless you're doing a modified form of it. I recommend sticking to "the book" right now though. At least for a few months until you see how it treats you. Also, even if you "feel" fine, that doesn't mean you're not over training. Lack of DOMS does not necessarily mean that you're not over training. Your muscles can be begging for bcaa's and food so they recover from a brutal beating, even if you can't feel it.

[bigironkiller]

Thanks bass. How long did it take you to feel yourself really squeezing out extra reps? For me its seems I get to that last rep and it goes pretty easy, but I try for one more and I cant budge the weight. Is it a mental thing I need to work on or what?

[bassgod272]

Thanks bass. How long did it take you to feel yourself really squeezing out extra reps? For me its seems I get to that last rep and it goes pretty easy, but I try for one more and I cant budge the weight. Is it a mental thing I need to work on or what?

Say you did flat DB press for chest, well when you come back to that exercise after doing your other 2 chest exercises, you WILL get more reps and/or more weight. That's how it is for me. You have a log book, right? It's a great feeling looking at what you did last time and beating it. It is a mental thing, but you dhould be going in the gym to train balls to the wall EVERY time anyway. Accept NO defeat! You won't actually see any improvements until you repeat exercises though, rest assured they will come

[bigironkiller]

Had a really good day in the gym today, but was on the verge of throwing up all thirty minutes I was there. Here is how I threw around the bitches today:

stand bi curls: warmups, 50lbs 10-5-3
Farmers walk: 100lbs each hand around the gym once(its a full size golds gym) and then held for another 30seconds.
seated calf raise: 3 45's 13-10-8
hack squats: warmups, 2 45's 1 25 per side 8-6-6-
leg press:warmups, 16plates 4-4-4

Had to sit in my car for about 10min before I could make myself drive home. Gotta love that feeling....

[bassgod272]

Had a really good day in the gym today, but was on the verge of throwing up all thirty minutes I was there. Here is how I threw around the bitches today:

stand bi curls: warmups, 50lbs 10-5-3
Farmers walk: 100lbs each hand around the gym once(its a full size golds gym) and then held for another 30seconds.
seated calf raise: 3 45's 13-10-8
hack squats: warmups, 2 45's 1 25 per side 8-6-6-
leg press:warmups, 16plates 4-4-4

Had to sit in my car for about 10min before I could make myself drive home. Gotta love that feeling....

Good session bro. Quads are one heavy set (4-6 if a squat, 6-10 if a leg press or hack squat) and then a 20 rep widowmaker. No RP quad exercises. Also, only some ham exercises are RP. You wouldn't want to RP SLD for example, but hack squats are fine IMO. When I did them, I RP them. Calves are also straight sets, I believe Dante says just 1 set, but I do 2. Kee[ them heavy 12 reps or so, and really concentrate on the stretch at the bottom of the movement. You'll want to do like 12sec eccentrics as well.

[bigironkiller]

Ok, so for quads I just do one heavy set in the rep range you reccommended and also for hams followed by a widow maker. So next leg session for legs should look like this for the hams/quads part:

hams- 1 heavy set
quads- 1 heavy set
widow maker......

[bassgod272]

Ok, so for quads I just do one heavy set in the rep range you reccommended and also for hams followed by a widow maker. So next leg session for legs should look like this for the hams/quads part:

hams- 1 heavy set
quads- 1 heavy set
widow maker......

Quads - 1 set of 4-6 reps, rest 3-5min then a widowmaker

Hams - only some exercises shouldn't be RP. So if you're doing seated leg curls, RP those. Lying leg curls are RP also. But if you're doing something like SLD, then just do 1 heavy set. You're doing the extreme stretches as well, right?

[bigironkiller]

Yes, the extreme stretches are really intense, but they feel so good. There was some links on the DC website that showed pictures of all the stretches, plus I already was stretching regulary.

[bigironkiller]

Well after a week of starting into DC training I have made a few mistakes, but with the help of bassgod, I have got the idea better. I have also been reading day and night on the DC official site and will be finishing out the week of DC practice tomorrow. Monday I will restart and be ready to take my muscles to the next level.

[bigironkiller]

Hey guys, hope you all have some good weekend plans. Today was just a maintanence day in the gym. Since I have had some misques in the first week of my DC training I decided that today would just be a light full bosy workout in the gym and alot of extreme stretching, to get ready for Monday. Still trying to post up pictures, but I am afraid it wont be till next week.

[Frank Reynolds]

I suggest you really research DC, before continuing on. Just train in a fashion you know well, while you figure out what you need to be doing on DC.

Bassgod has given you good advice, but honestly, you need to do some of the leg work, research it, come back and lay out your full plan, with proper rep ranges, and then people can help you from there.

The program works best when you fully understand it, and are doing it textbook. The way you are going, is the way allot of people go, bastardizing it, and then end up quitting it, and saying "dc is garbage, it doesn't work"

Well after a week of starting into DC training I have made a few mistakes, but with the help of bassgod, I have got the idea better. I have also been reading day and night on the DC official site and will be finishing out the week of DC practice tomorrow. Monday I will restart and be ready to take my muscles to the next level.

What official site? Intense Muscle?

Good luck, brotha-

[punthra]

I agree, the information is there. Just go out and research it yourself so that you can have first hand knowledg. intensemuscle.com gives you everything you need.