DC Training Log

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  1. 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


  2. 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
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  3. 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.

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

  5. 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
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  6. 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

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

  8. 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

  9. 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

  10. 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.

  11. I personally think you should keep the 3day spilt.....Especially if it the strength gains that you want to see

  12. Right now there is no way in hell i could switch to the 4day DC spilt cause Im so go damn sore everyday

  13. 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

  14. 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

  15. 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

  16. 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
    45s stretch
    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.

  17. Do you guys count the bar in those weights or just the plates alone? What is the standard method of listing them?

    Thanks.

    Neoborn

  18. counting the bar (45lbs for the barbell and 25 for the ez curl) is the standard method in listing weights...

  19. 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
    Stretch
    Hack Calve Raise- 225x14
    Lying Leg Curl- 160x 12-6-4
    stretch
    Hack Squat- 5 plates per x 9 2 plates+35 per x 18
    stretch

  20. 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
    stretch
    Hammer Shoulder- 2 plates per side x 10-5-2
    stretch
    Close Grip Smith Bench- 245 x 9-4-2
    stretch
    Front Lat Pulldown- 210 x 10-5-3
    T-Bar Row- 5 plates x 9
    Stretch

    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

  21. 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.

  22. Nice log. Very soon you would've maxed out many of the hammer strength machines at your gym. But that's just DC training

  23. Quote Originally Posted by pistonpump View Post
    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.
    yea dude I love it...i've been studying up on it a while before i started so feel free to ask away

    and machinehead i hope i'm maxing out all the hammers haha

  24. 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.

  25. not sure if you've seen this pic, but here's the link
    DC STRETCH
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