16 weeks of DC

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  1. Lookin good broham. DC always intrigued me, but i havnt gotten around to trying it, i like volume, and i get paranoid that if i do DC it wont be enough volume. lol
    E-Pharm Rep... PM me with any questions or concerns


  2. Quote Originally Posted by 3clipseGT
    Lookin good broham. DC always intrigued me, but i havnt gotten around to trying it, i like volume, and i get paranoid that if i do DC it wont be enough volume. lol
    Yeah it was hard to get a grip on at first for me too. Then after a few blast's I saw how much strength I had gained and was hooked. Only beef is my biceps seem to not grow like the rest of my body, legs absolutely BLOW UP!!!!!!
    Serious Nutrition Solutions Representative
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  3. Weight room was closed yesterday, I'll hit A1 today
    Serious Nutrition Solutions Representative

  4. Going to have to change the schedule up a bit. Hit A1 today, chest/shoulders/triceps

    Flat BB Bench
    205: 23x5x3=31RP
    20-30RP

    DB overhead press
    75:21x6x3=30RP
    20-30RP

    Skull Crushers (EZ Curl bar)
    115:13x4x2=19RP
    15-20RP

    I switched it up to EZ curl bar, straight bar was killing my wrist. I went way up in weight on accident, thought the bar was different weight. I'll take tomorrow off and hit B1 (bi's/forearms/back) Thursday and C1 (legs) Friday. I'll go two on/one off/two on/one off etc.......until I can't beat my log book
    Serious Nutrition Solutions Representative

  5. Quote Originally Posted by Distilled Water View Post
    Yeah it was hard to get a grip on at first for me too. Then after a few blast's I saw how much strength I had gained and was hooked. Only beef is my biceps seem to not grow like the rest of my body, legs absolutely BLOW UP!!!!!!
    Yea ive recently changed my routine to incorporate strength and volume, so we shall see how this goes, im picking up strength pretty quick, hopefully it continues!
    E-Pharm Rep... PM me with any questions or concerns
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  6. Right on man! Just keep eating! I need to eat more, I eat 4-6 meals a day but no shakes. I'm picking up some protein tomorrow, add a few scoops and some peanut butter for a few extra hundred calories
    Serious Nutrition Solutions Representative

  7. B1 biceps/forearms/back

    BB Curl
    80:14x5x4

    Pinwheel Curls
    50x12

    Neutral pull ups
    +10: 12x5x2

    T-Bar Row
    245x12
    275x7

    I'm toast right now
    Serious Nutrition Solutions Representative

  8. Quote Originally Posted by Distilled Water View Post
    B1 biceps/forearms/back

    BB Curl
    80:14x5x4

    Pinwheel Curls
    50x12

    Neutral pull ups
    +10: 12x5x2

    T-Bar Row
    245x12
    275x7

    I'm toast right now
    Those are some crazy ass Tbar rows dude. What is that, 6 plates? I couldn't even do 1 haha.

  9. Quote Originally Posted by Torobestia
    Those are some crazy ass Tbar rows dude. What is that, 6 plates? I couldn't even do 1 haha.
    Thanks but it's 5 and 5lb guy. I count the bar I use as 45 (like you would for bench, squat etc...) jut makes math for my dumbass easier lol.
    Serious Nutrition Solutions Representative

  10. Quote Originally Posted by Distilled Water View Post
    Thanks but it's 5 and 5lb guy. I count the bar I use as 45 (like you would for bench, squat etc...) jut makes math for my dumbass easier lol.
    Oh, so you do them on a barbell and not on one of those chest supported machines?

  11. Quote Originally Posted by Distilled Water View Post

    I'll take tomorrow off and hit B1 (bi's/forearms/back) Thursday and C1 (legs) Friday. I'll go two on/one off/two on/one off etc.......until I can't beat my log book
    What is the purpose of this DW?

  12. Quote Originally Posted by Torobestia
    Oh, so you do them on a barbell and not on one of those chest supported machines?
    Nah, we don't have that machine at my gym. I go old school, bar in the corner.
    Serious Nutrition Solutions Representative

  13. Quote Originally Posted by Frank Reynolds
    What is the purpose of this DW?
    Partially bc my schedule is going to be crazy the next few weeks. I literally only have a few 30min window to train annnd I can really kill back, sometimes I'm a little gas'd when I get to it. Same goes for quads.
    Serious Nutrition Solutions Representative

  14. Oh, ok.. was just curious!

  15. Workout A2

    Incline BB Bench
    245: 11x4x2= 17RP
    11-15RP

    Standing Overhead BB Press
    135:14x5x2=21RP
    15-20RP

    Weighted Dips
    55:14x4x1=19RP
    15-20RP

    I hit a wall on dips. My tris were shredded, I shook like a leaf for at least 5 seconds trying to squeeze out that last rep to bump weight, no dice. I'm still stuck at the 210ish mark. Really pounded food today, and a few shakes so we'll see at the end of the week if I can muster up a few lbs.

    Also, iForce Rev2....LEGIT! Super strong AI, *****s Letro(in my short experience with these type products) guys should look into it.
    Serious Nutrition Solutions Representative

  16. Workout was all jacked up. I forgot my workout log at home so I went from memory

    B2
    Preacher Curl
    80:10x4x2=16RP
    11-15RP

    DB hammer curl
    45x21 SS
    11-20SS?

    Lat Pulldowns
    210:12x6x2=20RP
    15-20RP

    Seated Row
    Heavy for 2 sets (there's just small numbers, no weights)
    Serious Nutrition Solutions Representative

  17. Took a few days off and am back to a more traditional split to the next week or so until its back to a DC BLAST!

    Chest and tris today
    Flat BB bench
    225x15
    235x12
    245x9

    Incline flys
    35x20
    45x15
    50x12

    Decline machine
    3sets

    Flat DB fly
    40x15
    45x12
    50x11

    Rope push down
    3sets

    Dips
    3 sets til failure

    Close grip bench
    135x20
    145x15
    165x10

    Tris are toast!!!!!
    Serious Nutrition Solutions Representative

  18. Weight as of today: 217
    Serious Nutrition Solutions Representative

  19. Back on the DC train Monday! Been doing a regular split since and I have mixed feelings. The pump is cool but I'm running out of gas and not as sore.

    Weight has leveled off. Weighed in at 220 today. I have 4 more weeks of hardcore GFH ;-)

    Diet looks like so

    Meal 1:
    1scoop trutien
    6 whole eggs
    1/2 cup oats

    Meal 2:
    2 scoops whey

    Meal 3:
    10oz chicken tenderloin
    1/2 cup white rice

    Meal 4:
    Up Your MASS shake
    16oz skim milk

    Meal 5:
    10oz tenderloin
    1/2 cup white rice

    Meal 6:
    Up You MASS shake
    16oz skim milk

    Meal 7:
    Idk but a low carb lower fat 50gr protein haha

    That last meal is my last break at work it's only 10min spin gotta figure something out.
    Works out to bout 400/400/100 so should work out well for these last few weeks of going hard. I'll back off the carbs a little after that and eat a little cleaner
    Serious Nutrition Solutions Representative

  20. Workout A1

    Flat BB Bench
    215: 20x6x3=29RP
    20-30RP

    Hammer Iso-Shoulder press
    270: 8x3x1=12RP
    11-15RP

    Skull Crushers
    100: 14x6x2=22RP
    15-20RP

    Pull Ups Wide
    BW: 14x4x2=20RP
    15-20RP

    Hammer Iso- Low Row
    220x12
    240x8

    Feels good to be back to DC, now I hope I can survive work!
    Serious Nutrition Solutions Representative

  21. DC legs = Vomit......smh
    Serious Nutrition Solutions Representative

  22. Sorry guys, woke up late yesterday and couldnt update my workout log

    Workout B1

    90: 11x5x4=20RP
    15-20RP

    DB Hammer Curl
    50x20SS
    12-20SS

    Leg Press Calve Raise
    180x12
    10-12

    Stiff Deads
    315x6
    365x4

    Leg Press (low-narrow stance)
    495x12
    405x20
    *Need to go heavier on the 1st set. I threw up after this workout BTW

  23. Todays workout was a little different than I wanted. I didn't have a workout partner and fat chance anyone at my gym would give a spot. Theyre all co(k suckers

    Workout A2

    Hammer Incline Iso-Press
    270: 11x3x2=15RP
    11-15RP

    Seated Narrow BB Press
    135: 12x5x3=20RP
    15-20RP

    CG Bench
    225: 11x3x2=16RP
    11-15RP
    *Without a spotter

    Hammer Iso-High Pull Down
    270: 12x5x4=21RP
    15-20RP

    Bent Over BB Row
    225x12
    245x8

    It seems my shoulders arent growing like the rest of my body, theyre lagging. Anyone with DC experience also experience this?

  24. Quote Originally Posted by Distilled Water

    It seems my shoulders arent growing like the rest of my body, theyre lagging. Anyone with DC experience also experience this?
    What are your 3 movements?

  25. Quote Originally Posted by Frank Reynolds

    What are your 3 movements?
    They have been DB press, Standing BB press and Smith front press.

    I swapped in hammer iso press in hopes to change it up and add some mass
    Serious Nutrition Solutions Representative
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