DC Training Log
- 08-21-2007, 12:47 PM
1. everything is a controlled negative but I don't count. DC said he regrets telling ppl to do a 6-10 sec negative. I just focus on keeping it controlled. i think heavy squats, rows, and deads aren't as slow as they should be but for those i just go at my own pace.
2. for some reason on leg curls i end up getting a lot of reps bc i don't use very heavy weight and my hams respond well to higher reps. i guess my hams recover faster than my other body parts? but dc says he wants almost 30 reps RP total for hams so it works out
3. squats are done 4-8 reps...hacks and leg presses are done 6-10 reps and i do the 20 repper for every exercise
everything is rest paused except quads, back thickness, calves, forearms and stiffleg deads.
- 08-21-2007, 06:27 PM
Can you explain what "rest- paused" clearly means, this phrase causes me some confusion though I believe I have been doing it.
Much Love and nice log!
- 08-21-2007, 08:40 PM
rest-paused in this context (which is the only way I've heard it used) is take a set to failure (usually 8-10 reps), then rack the weight, then take 12-15 deep breaths and do another set right away to failure(usually is about half of the previous set), then repeat one more time (12-15 breathes, then another set)
hope that helps
08-21-2007, 10:38 PM
Yup clear as crystal ty
08-22-2007, 08:39 AM
Good log so far. Keep up the good work!
To the other people wanting to learn about DC. Read as much as you can, and ask questions. Because if you are not doing it right, you are not doing DC. I see allot of people doing weird ****, that goes against allot of what he says, or just doing it wrong, and then wonder why they are not getting the results others are getting.. It is better to have it laid down right before you even get into it.
08-22-2007, 09:07 AM
08-22-2007, 10:54 AM
i dunno brotha the general consensus is that everyone gets pretty sore
08-22-2007, 12:01 PM
You "should" feel it. Don't forget the extreme fascia stretching which is a large part of this
This DC training grinds me to the bone, but maybe just cause I'm noob It's hardcore.
Intensity is what you make it? try heavier weights with slower TUT?
08-22-2007, 12:40 PM
is 70% of 1repmax a good weight to use for your working set?
08-22-2007, 12:45 PM
08-22-2007, 02:12 PM
piston i would stick to the 6-10 rep range to failure except for ham curls and skullcrushers in which case i would go upwards of 10-12 reps to failure...
copleted 1c today...DC is hard with freeweights and this is def my hardest day
weights went up from last week so things look good
Incline BB- 225 x 8-5-2
DB Shoulder Press- 80 x 10-4-2
Reverse Grip Bench in Smith- 215 x 11-7-4
Hammer Underhand Pulldown- 2 45's+ 2 10's per side x 9-5-4
BB Row 230x10
i might have to change this workout around bc its so fcukin hard with all the freeweights and then underhand pulldowns which kill my bb rows
08-22-2007, 02:46 PM
i know i read somewhere that your not supposed to do flat barbell benching cuz its hard on shoulders
but incline barbell benching hurts my shoulders more then flat. flat doesnt bother me at all anymore nad havent tried incline barbell in a few months.. soo thats like doenst make any sense
08-22-2007, 02:53 PM
08-22-2007, 04:08 PM
Smith Millitary Press
humm looks delicious. but im scared
all negaties are 2-3 seconds and postivies are explosive?
BREAth inbtw sets and then cont to failure
and do stretchings btw each exercises.. sound good?
alright just did day 1. post is here Nycste workout log
stil not sure if i did rack chins correctly gotta find those videos again
08-22-2007, 09:17 PM
You can do the stretches after each muscle group, or do all of them at the end, or do chest shoulders triceps, then the stretches for those three, then back w and back th, then the back stretch.
Good luck and have fun.
08-22-2007, 09:29 PM
08-23-2007, 01:19 AM
bro ur gunna love it it's a lot of fun tryin to beat the logbook...i can't wait to do with with 500mgs of test and 40 of dianabol helpin me
08-23-2007, 01:31 AM
Looking damn good bro! I need to jump back on the routine ASAP!
08-23-2007, 02:16 AM
to bump the weight up. or more so beat the reps you got beforehand on other workouts?
or of coures just do both right
when do you move up a weight. thats what i have no idea one this routine. the goal is like 8 reps first set right? i did more then 8 reps for some things so i should bump up alittle?
08-23-2007, 04:47 AM
mfbb, i was just asking how you know what weight to use for your workset. Is 70% of a 1 rep max a good number or do you just go by what you think you can get at that rep range? I dont want to try a weight to light or to heavy and waste my set.
trail and error i guess?
08-23-2007, 11:21 AM
yea pretty much trial and error. sometimes i end up going a little lighter than planned but with the rest pausing it still toasts the muscle pretty good. like you said next time you get around to that exercise you have to beat it either by reps or weight to it is really motivating.
08-23-2007, 12:52 PM
Check out my epistane log.. I have to update it but it will show you more or less when i was adding weight and why.
08-23-2007, 05:35 PM
08-23-2007, 08:32 PM
yea bro DC fcuks up ur lats...they never get sore only from DC
I'm assuming ur from the city??...cuz I hail from the Dirty Jerzee
08-23-2007, 09:36 PM
08-23-2007, 09:39 PM
yup NYC. manhattan. howfar u away?
08-24-2007, 12:12 AM
i'm from north jersey like 15 mins from newark
08-24-2007, 10:20 AM
pp - for rest pause, I'd do 80% of my max for the first set shooting for 8 reps (depending on fatigue level). The 70% weight you could do around 13-15 reps with so it'd be too light for a rest pause set. After the first workout you can tweak it to fit your style
mfbb - how long does your chest/shoulders/tri/back workout last? how long do you normally rest between exercises?
08-24-2007, 10:32 AM
I am in and out of there in a little over an hour in my chest/delt/tri/back day.
08-24-2007, 12:42 PM
i'm in there abt an hour as well...i take as much time as I need so prob like 5 mins between work sets
08-24-2007, 07:13 PM
day 2c...kicked some ass today
my hammer preacher curls suck for some reason but whatev
hammer preacher curl- 100 x 9-5-2-static (felt great)
Reverse 1 arm cable curl- 45 x 12
leg press calve raise on machine (subbed this for seated raises) 195x22
Stiff Leg Deadlift- 225x12
Leg Press- 20 plates x 10 10 plates x 22 (thats more like it)
08-24-2007, 07:15 PM
08-24-2007, 07:20 PM
it happens my man just keep pushin...ur upper body weights look good u just need to really push urself more on the legs and get to absolute failure
08-24-2007, 07:30 PM
but the 135x13. shiiit i was only doing 1-2 reps at a time all the way from rep 1 to 13. then at 13 my back starting to spaz or cramp or something and i was like nah im done dont wanna take chance of hurting something
maybe my back hurt from leaning to far foward or back while at the top resting btw reps?
08-24-2007, 07:47 PM
08-24-2007, 07:51 PM
08-24-2007, 08:05 PM
and yes i decided not to do smith squats and so thats my punishment 13reps gahh. i feel fine now no pain anywhere
08-24-2007, 08:11 PM
08-26-2007, 01:30 AM
i just realized widowmakers are only done once a rotation im gonna miss them haha
08-26-2007, 01:41 AM
i do them for every leg exercise but i'm not sure if thats correct??
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