DC Training Log

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  1. Trying not to hijack but add worth here, so:

    1. Tempo 3(up)-1(hold)-3or4(neg)?

    2. static hold on last set only?

    3. Stretch at end of exercise for that bodypart?

    Thanks for help.


  2. Quote Originally Posted by neoborn View Post
    Trying not to hijack but add worth here, so:

    1. Tempo 3(up)-1(hold)-3or4(neg)?

    2. static hold on last set only?

    3. Stretch at end of exercise for that bodypart?

    Thanks for help.
    Posatives should be explosive, neg nice and controlled 2-3 sec..

    As for statics, you are gunna do them AFTER your last set. You will take your 15 breaths just like durring the restpause, then do the static hold(if the excersise requires them)

    I do chest/shoulder/tri then stretch them, then do back.. People do stretch after each, i just choose not to.lol
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  3. ^agreed with imprezivr, but I stretch after each exercise.

  4. are you doing all bench chest exercises on the smith machine, or are you using a free barbell ?

  5. There is an acceptable list: >>>here<<<

    Taken from >>>here<<<

    So to answer your ? I use the Barbell as well not all Smith Machines.
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  6. Quote Originally Posted by ReaperX View Post
    are you doing all bench chest exercises on the smith machine, or are you using a free barbell ?
    I have one day smith incline, one day hammer strength incline and one day free barbell incline. same applies basically for shoulders and tris as well. The barbell is going to be tough without a spotter because DC is all about going to complete failure. my whole routine is outlined a few posts down from the start

  7. Quote Originally Posted by mfbb View Post
    The barbell is going to be tough without a spotter because DC is all about going to complete failure.
    Are you the only person in your gym? Or are you just shy?

  8. Quote Originally Posted by neoborn View Post
    Are you the only person in your gym? Or are you just shy?
    If you don't have a training partner, it's kind of a d*ck move to go up and grab someone on every single exercise to help you out...ya know?

  9. Quote Originally Posted by PumpingIron View Post
    If you don't have a training partner, it's kind of a d*ck move to go up and grab someone on every single exercise to help you out...ya know?
    what he said...i don't feel like getting someone to spot me on 3 mini sets in a row or making them come back n forth which will likely **** up my timing. a lot of times I train around many ppl I know, i was just saying its gunna suck when no1 is around on my barbell day

  10. Quote Originally Posted by mfbb View Post
    what he said...i don't feel like getting someone to spot me on 3 mini sets in a row or making them come back n forth which will likely **** up my timing. a lot of times I train around many ppl I know, i was just saying its gunna suck when no1 is around on my barbell day
    Yup. I always feel bad grabbing someone on my last set...let alone a rest pause set with a static.

  11. Quote Originally Posted by PumpingIron View Post
    Yup. I always feel bad grabbing someone on my last set...let alone a rest pause set with a static.
    Not to mention 90% of people don't know how to spot CORRECTLY. Especially when i usually look like i am done 2 reps early, and really struggle to holy hell on the last one..lol

  12. day 2b...great work out...made the negative quicker more like 2-3 seconds and I thinked it helped.

    Incline Hammer- 3 plates x 8-4-2
    40s stretch with 30s (this stretch is fckin brutal)
    Hammer Shoulder Press 1 plate +35 x 11-5-3
    45s stretch on smith
    Close Grip Bench in Smith 225 x 10-5-2
    50second stretch with 30lb db
    Front Lat Pulldown 210 x 8-3-3
    20s static with 135
    T-Bar Row-4 plates +25 x 11
    50 second bodyweight hang
  13. subbed


    been reading about DC for while and have yet to give it a shot ... do you have any specific goals for a specific timeframe on DC?

  14. Quote Originally Posted by strester View Post
    been reading about DC for while and have yet to give it a shot ... do you have any specific goals for a specific timeframe on DC?
    Well nothing too specific. I'm doing DC as a recomp, I am 5'8 220ish so I have a good build but I lost a lot of strength and thickness trying a higher volume higher rep routine. I basically want to mantain 220 but harder, leaner, and stronger over a 1.5-2 month time frame...then I'm going on cycle in late sept/ october, and plan to reach 240 this winter gaining little bodyfat using the DC principles.

  15. Quote Originally Posted by mfbb View Post
    Well nothing too specific. I'm doing DC as a recomp, I am 5'8 220ish so I have a good build but I lost a lot of strength and thickness trying a higher volume higher rep routine. I basically want to mantain 220 but harder, leaner, and stronger over a 1.5-2 month time frame...then I'm going on cycle in late sept/ october, and plan to reach 240 this winter gaining little bodyfat using the DC principles.
    sounds good ... best of luck

  16. I guess thats the difference between us, I don't feel bad asking anyone for a spot on any exercise, well not so far anyhow.

    Also are you rotating exercises when you do the same routine next time around For example:

    Workout 1A

    Chest: Flat Bench Press

    Workout 1B

    Chest: Incline Bench press

    Workout 1C

    Chest: Decline Bench press

    etc?

    Thanks in advance. After I get this down I'm gonna FAQ it and make it easy to understand as that rightup of DC sucks balls.

  17. Quote Originally Posted by neoborn View Post
    I guess thats the difference between us, I don't feel bad asking anyone for a spot on any exercise, well not so far anyhow.

    Also are you rotating exercises when you do the same routine next time around For example:

    Workout 1A

    Chest: Flat Bench Press

    Workout 1B

    Chest: Incline Bench press

    Workout 1C

    Chest: Decline Bench press

    etc?

    Thanks in advance. After I get this down I'm gonna FAQ it and make it easy to understand as that rightup of DC sucks balls.
    Principle is right however he tends to reccomend NOT doing flat BB bench on this routine for shoulder healths sake. I will say this, i used to have a bad shoulder, and i have not done flat bb in almost 2 years now, and my shoulder feels SOLID..

  18. we'll when I plateu, I plan on going back on my 5 day split and crusing with the weights for a month or so...then getting back into DC heavy

    right now is my natural DC stage, then I will go on about a month crusise on the 5 day...then I'm going on a juiced DC blast and thats where I plan on making some serious gains

  19. Quote Originally Posted by mfbb View Post
    we'll when I plateu, I plan on going back on my 5 day split and crusing with the weights for a month or so...then getting back into DC heavy

    right now is my natural DC stage, then I will go on about a month crusise on the 5 day...then I'm going on a juiced DC blast and thats where I plan on making some serious gains
    That is similar to my plan..

  20. MFBB- Good luck with the DC routine. Just a couple notes: 1. Is the angle on the Smith Inclines the same as the BB Inclines? If so, you may want to consider changing the angle on one of the exercises as you may plateau on both at the same time. 2. As your weights progress on Rack Deads and BB Squats you may want to consider moving them furhter apart in your routine. This may save you some lower back tightness/injury. 3. Most importantly, make sure you get as close to 2 grams of protein in per bodyweight.
    Sorry for the long post.

  21. Quote Originally Posted by bigmidge View Post
    MFBB- Good luck with the DC routine. Just a couple notes: 1. Is the angle on the Smith Inclines the same as the BB Inclines? If so, you may want to consider changing the angle on one of the exercises as you may plateau on both at the same time. 2. As your weights progress on Rack Deads and BB Squats you may want to consider moving them furhter apart in your routine. This may save you some lower back tightness/injury. 3. Most importantly, make sure you get as close to 2 grams of protein in per bodyweight.
    Sorry for the long post.
    My angle is slightly lower on the smith...i should have made note of that

    what do u mean by moving the deads and squats futher apart...like put rack deads on 1a and squats on 2b for example?

    and no worries on the protien...i'm puttin it down bro lol

    thanx

  22. Workout 2b today...pretty decent workout...not great but not bad, my hack squats were pretty good

    Incline DB Curl- 40x9-4-3
    Reverse EZ Curl- 60x12
    Stretch 50 seconds
    Standing Calf Raise- 180x10
    Seated Leg Curl- 120x 15-9-6
    Stretch 1 leg on high bar 45 seconds each
    Hack Squat- 495x7 275x20
    45 second stretch

  23. Quote Originally Posted by mfbb View Post
    My angle is slightly lower on the smith...i should have made note of that

    what do u mean by moving the deads and squats futher apart...like put rack deads on 1a and squats on 2b for example?

    and no worries on the protien...i'm puttin it down bro lol

    thanx
    Yeah, that's exactly what I meant. I'm not an expert, but doing deads/racks in the same week as squats caused my blasts to end quicker.

  24. As long as deads and squats aren't on two conecutive days, I think you're good.

  25. I prob will end up switching it up when I get back to doing my higher weights that I used to. I was able to pull 455 for abt 6 from the rack and squat 455x4-6 on squats. Hopefully I will exceed both of these weights with DC as I've never actually had a planned routine and I think it helps.

    Good notes about DC so far...I've been noticing marked improvements in my chest and biceps which have both been my weak areas. I am also looking leaner and fuller. will post my #s tomorrow

  26. workout 1c

    Incline Barbell- 225x 7-4-3
    45 second stretch with 30's
    DB Millitary Press- 80x 9-4-2
    Stretch 40s
    Reverse Grip Smith Bench- 205x 10-5-4 (just getting used to this movement)
    40s stretch with 35lb
    Underhand Hammer Pulldown- 2 plates/sidex 10-6-4
    BB Row- 225x9 255x5
    BW Hang 45s (grip was shot)

    def need a spotter for incline bb and seated db press so I'll have to keep that in mind

  27. Good **** brotha! Some solid lifts. It gets motivating as **** once you get through the rotation, and can start beating that book.

  28. Quote Originally Posted by imprezivr6 View Post
    Good **** brotha! Some solid lifts. It gets motivating as **** once you get through the rotation, and can start beating that book.
    thanx bro...i can't fckin wait to be strong again, i bought into that whole "u don't need to use a lot of weight to be a bodybuilder" but i think that only applies when ur on 2+ grams of gear a week
    i really like DC thus far but I might eventually switch to a M T TH F split instead of MWF doing a push/pull/legs cuz its so hard for me to only train 3 days per week

  29. well im following either way ! keep it up. my workouts are driving me crazy low reps annoying tuts hehe. but im making progress so guess ill leave it be

  30. Quote Originally Posted by mfbb View Post
    thanx bro...i can't fckin wait to be strong again, i bought into that whole "u don't need to use a lot of weight to be a bodybuilder" but i think that only applies when ur on 2+ grams of gear a week
    i really like DC thus far but I might eventually switch to a M T TH F split instead of MWF doing a push/pull/legs cuz its so hard for me to only train 3 days per week
    Bro just keep doing the 2way. I know it is allot to get used to, believe me i came from lifting 5 days a week on a higher volume TUT routine. Almost everyone he trains he has use the 2way split. But if you are giving it everything you have in the gym, you will need that extra recovery.
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