DC Training Log
- 08-03-2007, 11:36 AM
- 08-03-2007, 01:12 PM
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
- 08-03-2007, 03:15 PM
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?
08-03-2007, 03:24 PM
08-03-2007, 03:54 PM
08-04-2007, 12:44 AM
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:
Chest: Flat Bench Press
Chest: Incline Bench press
Chest: Decline Bench press
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.
08-04-2007, 09:05 AM
08-04-2007, 10:50 AM
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
08-04-2007, 11:04 AM
08-06-2007, 01:28 PM
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.
08-06-2007, 02:44 PM
08-06-2007, 05:49 PM
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
08-06-2007, 09:31 PM
08-07-2007, 06:53 AM
As long as deads and squats aren't on two conecutive days, I think you're good.
08-07-2007, 03:29 PM
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
08-08-2007, 01:03 PM
Incline Barbell- 225x 7-4-3
45 second stretch with 30's
DB Millitary Press- 80x 9-4-2
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
08-08-2007, 09:03 PM
Good **** brotha! Some solid lifts. It gets motivating as **** once you get through the rotation, and can start beating that book.
08-08-2007, 11:23 PM
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
08-09-2007, 08:07 AM
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
08-09-2007, 09:25 AM
08-09-2007, 11:29 AM
I personally think you should keep the 3day spilt.....Especially if it the strength gains that you want to see
08-09-2007, 11:31 AM
Right now there is no way in hell i could switch to the 4day DC spilt cause Im so go damn sore everyday
08-10-2007, 03:38 AM
I'm doing the DC training as well. I currently am sore as hell as well and need the extra day off sometimes until adaptation kicks in.
Keep up the good work, you inspire us
08-10-2007, 10:07 AM
thanks a lot guys
i am going to stick to the MWF for now but when i get on some gear I may do the push/pull/legs 4 days a week.
will be training and posting 2c later
08-10-2007, 04:42 PM
completed 2c...decent workout...not my best for legs but I just wasn't mentally there today, kinda just sat in the house all day and ****ty weather.
Hammer Strength Preacher Curl- 100x 8-3-2
Reverse Single Cable Curl- 30x15
stretch 55 seconds
Seated Calf Raise- 60x12
Stiff Leg Deadlift- 225x10
Leg Press 9 plates per side x 8 3 plates + 25 x 22
08-13-2007, 04:37 PM
Workout 1a...good workout beat all my lifts from last week
weight is a hair under 220(starting weight) but i look bigger and leaner
Incline Smith- 225 x 10-5-2
45 sec stretch
Smith Millitary press- 185 x 10-3-2
50 sec stretch
Skullcrusher- 105 x 12-5-3
Rack Chin- 35 x 9-5-3
Rack Dead- 315x12 385x4
50 sec bodyweight hang
i am very pleased with DC..i think i've put on some size and look leaner and harder.
08-15-2007, 03:32 AM
Do you guys count the bar in those weights or just the plates alone? What is the standard method of listing them?
08-15-2007, 10:17 AM
counting the bar (45lbs for the barbell and 25 for the ez curl) is the standard method in listing weights...
08-15-2007, 03:21 PM
day 2a good workout weights went up
i switched the days for hacks and bb squats bc I don't wanna do heavy squats 2 days after heavy rack deads
BB Curl-100 x 9-5-3
Hammer Curl- 35x15
Hack Calve Raise- 225x14
Lying Leg Curl- 160x 12-6-4
Hack Squat- 5 plates per x 9 2 plates+35 per x 18
08-17-2007, 12:57 PM
day 1b...moved some decent weight but it felt like a sloppy workout
weights went up at least
Incline Hammer- 3 plates per side x 10-5-2
Hammer Shoulder- 2 plates per side x 10-5-2
Close Grip Smith Bench- 245 x 9-4-2
Front Lat Pulldown- 210 x 10-5-3
T-Bar Row- 5 plates x 9
like I said I beat my weights from last workout but I just didnt have my usual intensity...i have a good feeling that DC is gunna make me a strong mofo
08-19-2007, 08:10 AM
im subbed bro. Im starting DC too. I need to learn more tho but im easing my way into it. I might have alot of questions haha.
08-19-2007, 11:07 AM
Nice log. Very soon you would've maxed out many of the hammer strength machines at your gym. But that's just DC training
08-19-2007, 11:15 AM
08-19-2007, 11:40 AM
i need to get better examples of extreme stretching and get my rep ranges and counts down. I basically did two workouts DCish, i just concentrate on negs and go slow on negs. Sometimes i do static holds or Rest Pause, ill usually just stretch the muscle for a long time after and as hard as i can but i dont think im doing it the DC way....That is basically what i need to brush up on. What do your days look like, 2 on 1 off? I was thinking 2 on 1 off 2 on 2 off then repeat.
08-19-2007, 12:15 PM
08-19-2007, 12:37 PM
08-19-2007, 01:13 PM
Brutal, he's speaking the truth. This is what I have found and needed more time off to recoup.
That picture doesn't work for me for some reason can you upload it here? It is possible to attach it to a post.
08-19-2007, 01:41 PM
08-20-2007, 01:53 PM
completed workout 2b...good workout weight went up and I look like I'm getting more thick and dense
Incline Db Curl- 40 x 10-5-3
Reverse Ez Curl- 60 x 15
Standing Calve Raise- 180 x 12
Seated Leg Curl- 135 x 12-7-5
BB Squat- 370 x 7
Smith Squat - 225x20
stretch (finally got the leg stretch down and it fcukin hurts)
08-21-2007, 03:31 AM
so the incline db curls are rest pause
rev ez curl is straight set
calve raise is straight set
leg curls are rest paused
squats straight set?
smiths for widowmaker
1.are all reps focused on slow negatives, or which ones are and arent?
2. as far as the rest pause for leg curls i thought the next set is about half the prior, i dont follow that exact either but are you going to failure on each rest pause?
3. what kind of reps are you doing for the both squats?
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