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
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?
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.
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
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.
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
As long as deads and squats aren't on two conecutive days, I think you're good.
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
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
Good **** brotha! Some solid lifts. It gets motivating as **** once you get through the rotation, and can start beating that book.
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
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