DC training--take 1....time to get big
04-28-2010 10:27 AM
DC training--take 1....time to get big
Hey everyone. this will be a log following my dc training/ and nutrion for the next 10 weeks, then i will be on the cruising phase and evaluate my progress.. this is my first time ever really doing dc training and i am on my 3rd rotation so far. so just started a little over a week ago.. my cycle is the following: M W F
a1. reg bench
smythe machine milt press (infront)
skull crushers (ez curl bar)
t bar row(back thickness)
rack chins (back width)
b1. incline cable curls (D hook)
BB squat (then 20 set widow maker)
ham string curl machine
standing calve raises
a2. incline BB press
DB press rev grip bench
wide grip pull downs
b2. seated db curls
pin wheel curls
smythe machine squat (then 20 set widow maker)
straight leg dl
leg press calve raises
a3. DB flye ( i really lack middle chest as you will see in my before pictures)
DB shoulder press
V-bar push downs
laying incline db rows..(cutler does these)
Close grip pulldowns
B3. ez curl bar curls
db hammer curl
hack squat machine press
ham string curl machine
seated calve raises
so their you have it. my dc cycle rotation for the next 10 weeks.. i am hoping that it live up to its high reputation..along with the training log i will be inlcuding nutrional log as well. so if you guys see any flaws, or just a more efficent way/ suggestion to do something PLEASE share your thoughts with me. i will report back at the end of each day with my training/ nutrion log each day. hope to get some good feedback, really looking forward to beating that log book everytime
04-28-2010 10:57 AM
04-28-2010 05:07 PM
the flu really run me down hard... barley even made it into the gym but did my best..
today was my 3rd rotation of bicep/forearm/legs so now i can finally start trying to beat the log books!
ez bar curls
set-70-21RP (rest pause)
drag curls (rev curl)
hack machine squat
had to leave because i started to really feel like crap. so skipped hams and calves...
04-29-2010 11:09 AM
after atempting to lift i ended up going to the hospital.. long story short i was badly dehyderated from the flu. pumped me with 2000ml of fluid and i felt Muuuuuch betta!!
so today is the day i feel my body will suck up anything like a sponge.. i havent eaten over 1500cal since monday... so today were aiming for 5000. dirty bulk as i am an ecto and dont gain fat that easy. on a side note. chest/shoulders/traps/back/tris tomorrow.. pretty excited about that! will report back
oh and also stepped on the scale yesterday... 179...usually i sit around 190. so deffently lost some fluids, time to plat catch up!
04-30-2010 09:16 AM
gooooood morning am woke up. feeling great (as you can see)!!
today. the LAST and final day of my a3 cycle. finally i can start to go in next time and crush those numbers in the log book!!! i cant describe the feeling of anxiousness i've been having..
today will be chest/shoulders/tris/back trained approx in 3 hrs.
also wanted to share my morning jump start/ kinda pre w.o. shake
1. 1 1/2 cups oatmeal (grinded up)
2. 1 serving of grits (ran out of oatmeal)
3. 2 scoops protein (On whey)
4. 12oz milk
5. 1 bananna
----total---- around 800 cal, 140g of carbs, and 70g of protein... thoughts?
05-02-2010 12:47 PM
well it seems no one is going to be supportive of my log...flyin solo i guess
-stats for fridays workout(chest,shoulder,tri,bac kw, back t)
1.hammer strength chest machine- 270-11rp
2.benhind the neck press (smythe)- 135-13rp
3.tricep v pushdowns-85-10rp
4.pull ups (15lb db) 11rp
---notes--- chest felt really good contraction and pump, triceps super fryed after workout. felt a good muscle mind connection when doing db rows.
bi and legs tomorrow, and first workout i will be able to actually start beating the numbers!
05-03-2010 10:41 PM
all in all training was a sucsess today< beat every number in the book. (except hamstring curls..i could not find my old numbers )
Db incline curls- 45*18rp (my arms were screaming for mercy :P
ham curl machine-115-10rp
BB squat-175*ss8 then wm of 115 (felt like i was honestly going to pass out)
went back in the evening and did calves. seated machine-30lbs- 10rp
beat ALL pr's feeling good! quads/glutes,and forearms already feeling sore and tight
05-04-2010 10:40 PM
report for the day. quads feeling quite sore. has been awhile since i walked with a limp
chest,shoulders,tris,back tomorrow. PUMPED!
05-05-2010 11:58 PM
Hey man do you have a link for the DC training? Im gonna start a bulk in about 2 months and id like to try something new
05-06-2010 07:59 AM
hey mate, great tri's
05-06-2010 08:04 AM
Man I love me some DC! Wish I could do it right now, but with a bum shoulder, cant really go heavy
Good luck bro with it, and I'm sure you'll love it!
05-06-2010 10:24 AM
ya i feel you that must really suck right now, i am Loving the training! i just hate going to the gym only 3 times a week, lol im getting better though
Originally Posted by unc21
Thanks man, its really weird hearing you compliment something i think i have none of! i have a super short long head of my tricep so its hard for me to fill it out. slowly but surely i thnink its comin along though )
Originally Posted by walugi
05-06-2010 10:33 AM
reg bench (gullotine press style)- 195-10rp (up 10lbs)
smythe military press (in front) 130-19rp (up 15 lbs)
skull crushers- 60-22rp (up 10 lbs)
shrugs-135 (double grip, not over under) 16rp
Rack chins-17rp (up 5lbs)
T bar rows- 90-12ss (up 20lbs)
---left because i had no enegry left, came back 2 hours later to do back
was super tired so came back about 2 hours later and finished back
---i know shrugs are not in dc training but if i do not do them, i have found my traps will shrink drastically, they used to be MUCH larger and i realized i stop direct trap movment so i am throwing in shrugs again..
---over all Great workout! beat all the logs!
05-30-2010 10:07 AM
Originally Posted by Trapstar
Tell me that's a typo! ^^
I'm looking to start D/C and will be following along. Also post up some poundage's on your compounds.
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