16 weeks of DC - AnabolicMinds.com - Page 2

16 weeks of DC

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    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)
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    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!!!!!
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    Weight as of today: 217
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    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
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    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!
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    DC legs = Vomit......smh
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    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
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    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?
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    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?
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    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
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    Subbed for progress. May try ylthis routine soon
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    Quote Originally Posted by Distilled Water

    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
    what rep ranges? And what kind of weight ate you pushing?

    Standing bb you do strict ie no leg drive?

    Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)
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    Quote Originally Posted by Frank Reynolds

    what rep ranges? And what kind of weight ate you pushing?

    Standing bb you do strict ie no leg drive?

    Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)
    DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

    I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
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    Workout B2

    Hammer Machine Curl
    90: 11x5x3
    11-15RP

    Reverse BB curl
    70: 9x5x3
    11-15RP

    Hack Machine Calve Raise
    6 plates x 10

    Seated Leg Curl
    130: 13x6x2
    15-20RP

    V-Squat
    405x10
    315x17=puke

    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
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    Quote Originally Posted by Distilled Water View Post
    DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

    I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
    Cool in for pics!

    Your pressing weights are decent.

    Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.

    Quote Originally Posted by Distilled Water View Post
    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    You giving yourself enough rest between the first set and the Widow?
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    Quote Originally Posted by Frank Reynolds
    Cool in for pics!

    Your pressing weights are decent.

    Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.
    That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

    Quote Originally Posted by Frank Reynolds
    You giving yourself enough rest between the first set and the Widow?
    Probably not, guess I didn't really think about it. You think 5min would be good?
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    Quote Originally Posted by Distilled Water

    That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

    Probably not, guess I didn't really think about it. You think 5min would be good?
    I would give the change in reps a try and just keep progressing in weight. Where do you feel your delts are lacking? All around or specifically the front, rear etc?

    As for the widow 5 min seems about right. I would always pace around and **** between sets but after training with a PL buddy of mine a bunch of times he really stressed to me just sitting down and chilling between heavy ass attempts. I would say do the same. Grab a seat, chill for 5 min or so and smash the widow.

    I have puked a number of times as well(only on quads) and I feel like it was because I rushed my rest and was going into the set still breathing hard etc.
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    Quote Originally Posted by Distilled Water View Post
    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    I feel that way every time after using the hack squat machine (I think everyone around here call's it the V-squat machine?), haha.
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    Mostly mid and rear delt. Early on on training i didnt do much for them and my front delt really took over.

    Yeah I'll try and just sit down and relax on Thursday when I squat.

    Good to hear I'm not the only person who's on the brink of throwing up haha
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    Quote Originally Posted by Distilled Water View Post
    Mostly mid and rear delt. Early on on training i didnt do much for them and my front delt really took over.

    Yeah I'll try and just sit down and relax on Thursday when I squat.

    Good to hear I'm not the only person who's on the brink of throwing up haha

    Honestly, for real detls/upper back I have been adding in some direct work 2x a week at the end of my workout. Just like 3 sets of 10-12. Something like face pulls, inverted rows, etc. Just trying to squeeze the **** out out of them, not worried about going super heavy. I feel like the upper back can take a tremendous work load, and a little added work, hasn't posed any recovery issues "for me". With DC I don't really like adding too much, but this has not been a problem at all.

    The mid IMO should get blasted pretty hard from all the pressing.

    You ever done standing DB strict over head press, or Reg Park press(same thing but with a hammer grip)?
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    Quote Originally Posted by Frank Reynolds

    Honestly, for real detls/upper back I have been adding in some direct work 2x a week at the end of my workout. Just like 3 sets of 10-12. Something like face pulls, inverted rows, etc. Just trying to squeeze the **** out out of them, not worried about going super heavy. I feel like the upper back can take a tremendous work load, and a little added work, hasn't posed any recovery issues "for me". With DC I don't really like adding too much, but this has not been a problem at all.

    The mid IMO should get blasted pretty hard from all the pressing.

    You ever done standing DB strict over head press, or Reg Park press(same thing but with a hammer grip)?
    Nope sure haven't. On DB and Hammer Machine presses my mid is toast.

    I'll keep that in mind. I'm going to go another 6 weeks on this blast then I'll cruise for maybe 4 weeks and try out some of these exercises and think about rotating them into the following blast.

    Thanks for all the input bro, much appreciated.
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    Got pics, will post Friday.
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    The same way you did this one. When you put the first image in, just hit select more images before you hit upload. You used the image icon in the tool bar right?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF
    The same way you did this one. When you put the first image in, just hit select more images before you hit upload. You used the image icon in the tool bar right?
    I use my phone, it's an iPhone of that means anything haha
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    You can use the photobucket app, upload them, and then just use the [IMG] tag in a post and it will show up.

    From that angle it doesn't look like they are lagging all that much. You don't want to have my problem and have them take over your chest..ahah
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    219 in morning 1/09/2012


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    Something may seriously be wrong with me. I've had a sharpe pain in my left abdominal region since yesterday. Anytime I eat or drink it gets worse, I'm going to call the doctor tomorrow and set up an appointment. Bc of this I haven't really eaten much, got 4 meals in yesterday and today, just a PB&J.
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    Appendix?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF
    Appendix?
    Nah, wrong side
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    Workout A1

    Flat BB Bench
    275: 8x2x1
    11-15RP

    Hammer Iso-Overhead Press
    230: 12x4x2
    11-15RP

    Straight Bar Skull Crushers
    110: 13x4x2
    15-20RP

    Im going heavy for this blast so I will break it up into an A,B, & C. My recovery isn't the greatest so this should work out well, has for me in the past. Notice I went to 11-15RP on Flat Bench, I want to push heavy weight this time!

    Weight this morning was 223.7 at the gym! I would love to be 225 by friday, time to eat up and sqeeuze out these last few days of sweet juice
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    Quote Originally Posted by Distilled Water
    Workout A1

    Flat BB Bench
    275: 8x2x1
    11-15RP

    Hammer Iso-Overhead Press
    230: 12x4x2
    11-15RP

    Straight Bar Skull Crushers
    110: 13x4x2
    15-20RP

    Im going heavy for this blast so I will break it up into an A,B, & C. My recovery isn't the greatest so this should work out well, has for me in the past. Notice I went to 11-15RP on Flat Bench, I want to push heavy weight this time!

    Weight this morning was 223.7 at the gym! I would love to be 225 by friday, time to eat up and sqeeuze out these last few days of sweet juice
    you are tempting fate with that flat bb man. If you feel you HAVE to have flat bb in there keep the range up brotha. And stay tucked.Jmo
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    Quote Originally Posted by Frank Reynolds View Post
    you are tempting fate with that flat bb man. If you feel you HAVE to have flat bb in there keep the range up brotha. And stay tucked.Jmo
    Not if you actually know how to bench
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    Quote Originally Posted by SweetLou321 View Post
    Not if you actually know how to bench
    Even still it is risky being rest paused in that fashion.

    Knowing how to bench(elbows tucked) is for sure the way to do it, but I would still keep the rep range up. You are effectively going for a 1rm on that last rep.
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    Quote Originally Posted by Frank Reynolds View Post
    Even still it is risky being rest paused in that fashion.

    Knowing how to bench(elbows tucked) is for sure the way to do it, but I would still keep the rep range up. You are effectively going for a 1rm on that last rep.
    In the context of DC training I see your point. I hope he has a good spot and even better form bc things always go wrong when your fatigued.
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    Quote Originally Posted by SweetLou321 View Post
    In the context of DC training I see your point. I hope he has a good spot and even better form bc things always go wrong when your fatigued.
    Absolutely. DC/rest pausing that low in the RP range, is what I am referring too...

    On that last set, with a single, after 15 breaths, that is sketchy.. You are on the fine line of failure, and one error in form(get lose in your upper back, flare your elbows, etc), and there goes your pec. It just isn't worth it. IMO

    I would just bump it to 15-30RP if you feel you need to do flat bb, you are not losing much DW believe me. Not to mention you will progress better that way IMO. Coming from high in the rep range, down allows you to make faster progress. When you are already at the bottom of the rep range, it is hard to dig yourself out of that hole. When you work your way back up so you are doing 275 x 15-30rp you will have gained a **** ton of development.

    Again JMO. I just want to make sure you stay safe my man!
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    Yeah you guys are right, my form is pretty flawless on bench press though lol. I'll stick to incline bench in the 11-15RP, guess I got caught up in tryin to push big weight. Thanks for the lookout fellas, reps coming.
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    Quote Originally Posted by Distilled Water View Post
    Yeah you guys are right, my form is pretty flawless on bench press though lol. I'll stick to incline bench in the 11-15RP, guess I got caught up in tryin to push big weight. Thanks for the lookout fellas, reps coming.
    I feel ya. It is easy to get caught up. I got roped into ME inclines last night with a PL buddy, and worked up to 300 x 1. So much for an off day. lol But there is a huge difference sitting around for a few min between sets, and 15 breaths.heh

    If you like flat BB, and have good PL style form, go for it, just bump the rep range a bit. If you dropped to 225 and got say 25RP, and started adding 10lb each time you hit that, fighting to keep reps up, before you know it you are at 275 x 20rp.

    What I do sometimes if I am feeling like you, is near the end of a blast I will do an ME day, and push some heavy singles, then jump into a cruise.
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    Quote Originally Posted by Frank Reynolds View Post
    I feel ya. It is easy to get caught up. I got roped into ME inclines last night with a PL buddy, and worked up to 300 x 1. So much for an off day. lol But there is a huge difference sitting around for a few min between sets, and 15 breaths.heh

    If you like flat BB, and have good PL style form, go for it, just bump the rep range a bit. If you dropped to 225 and got say 25RP, and started adding 10lb each time you hit that, fighting to keep reps up, before you know it you are at 275 x 20rp.

    What I do sometimes if I am feeling like you, is near the end of a blast I will do an ME day, and push some heavy singles, then jump into a cruise.
    So you would do the ME day during the blast? Also, would you max on everything (for instance, max bench movement and max shoulder press), or just do one or the other? I ask since of course benching will tax your shoulders sufficiently to make a difference moving heavy weight for shoulder press.
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    Quote Originally Posted by Torobestia View Post
    So you would do the ME day during the blast? Also, would you max on everything (for instance, max bench movement and max shoulder press), or just do one or the other? I ask since of course benching will tax your shoulders sufficiently to make a difference moving heavy weight for shoulder press.
    No, I would just do it to end the blast, and I don't always do it. No way I could handle much in the way of added work with DC.

    I don't have a set routine that I do for ME. Sometimes I will just go in when I know I am about to cruise and test a few lifts, then cruise. I kind of play that by feel, and err on the side of safety.
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    Quote Originally Posted by Frank Reynolds View Post
    No, I would just do it to end the blast, and I don't always do it. No way I could handle much in the way of added work with DC.

    I don't have a set routine that I do for ME. Sometimes I will just go in when I know I am about to cruise and test a few lifts, then cruise. I kind of play that by feel, and err on the side of safety.
    Gotcha, thanks.

    Lifts looking good, Distilled. Always following here.
  

  
 

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