DC Training Log

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  1. Quote Originally Posted by pistonpump View Post
    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.
    nah bro i only lift monday wed fri with DC...and thats how it's reccomended. if u do this routine right it's fckin brutal and u need the extra rest days. I was consideing a mon tue thur fri with weds and weekends off but i'm gunna wait on that till im ON.


  2. 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.
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  3. Quote Originally Posted by neoborn View Post
    That picture doesn't work for me for some reason can you upload it here? It is possible to attach it to a post.
    there ya go
    Attached Images Attached Images  

  4. 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
    stretch
    Standing Calve Raise- 180 x 12
    Seated Leg Curl- 135 x 12-7-5
    stretch
    BB Squat- 370 x 7
    Smith Squat - 225x20
    stretch (finally got the leg stretch down and it fcukin hurts)

  5. 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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  6. Quote Originally Posted by pistonpump View Post
    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?

    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.

  7. 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!

    NEoborn

  8. Quote Originally Posted by neoborn View Post
    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!

    NEoborn
    thanx neo

    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

  9. Yup clear as crystal ty

    Much Love,

    Neoborn

  10. Quote Originally Posted by mfbb View Post
    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.
    Good advice..

    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.

    D-

  11. Quote Originally Posted by imprezivr6 View Post
    Good advice..

    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.

    D-
    i was thinking the same thing. Im on cycle and switched to DC but i dont think i will make better gains then i would with my old routine because i dont have it down pat yet. Is it normal to not feel so much DOMS on DC because of the low volume? I mean it is less then my old routine which had alot of sets in it.

  12. i dunno brotha the general consensus is that everyone gets pretty sore

  13. Quote Originally Posted by pistonpump View Post
    i was thinking the same thing. Im on cycle and switched to DC but i dont think i will make better gains then i would with my old routine because i dont have it down pat yet. Is it normal to not feel so much DOMS on DC because of the low volume? I mean it is less then my old routine which had alot of sets in it.
    The low versus high volume is accounted for by warm up then the short breaks to failure which include slow negatives and static holds etc. These are all to failure on the working rest pause set.

    You "should" feel it. Don't forget the extreme fascia stretching which is a large part of this

    Much Love,

    Neoborn.

    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?

    :donut:

  14. is 70% of 1repmax a good weight to use for your working set?

  15. Quote Originally Posted by imprezivr6 View Post
    Good advice..

    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.

    D-


    well i just might start DC tonight.... so tempted. relaly wanna change up my reoutine. really feel im just lacking some exercises which could promote nice muscle growth

  16. 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
    stretch
    DB Shoulder Press- 80 x 10-4-2
    stretch
    Reverse Grip Bench in Smith- 215 x 11-7-4
    stretch
    Hammer Underhand Pulldown- 2 45's+ 2 10's per side x 9-5-4
    BB Row 230x10
    stretch

    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

  17. Quote Originally Posted by mfbb View Post
    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
    stretch
    DB Shoulder Press- 80 x 10-4-2
    stretch
    Reverse Grip Bench in Smith- 215 x 11-7-4
    stretch
    Hammer Underhand Pulldown- 2 45's+ 2 10's per side x 9-5-4
    BB Row 230x10
    stretch

    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
    nice work

    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

  18. Quote Originally Posted by nycste View Post
    nice work

    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
    i just don't do flat barbell bc it does absolutely nothing for my chest development. My chest is bigger now doing 225 lb clean inclines then when i was repping 315 on flat. u can do flat db or flat hammer strength if u want to replace inclines for dc

  19. Quote Originally Posted by mfbb View Post
    i just don't do flat barbell bc it does absolutely nothing for my chest development. My chest is bigger now doing 225 lb clean inclines then when i was repping 315 on flat. u can do flat db or flat hammer strength if u want to replace inclines for dc
    ok i just might do the first workout right meow im scared of not finding a nice spotter


    Day 1a
    Incline Smith
    Smith Millitary Press
    Skullcrusher
    Rack Chins
    Rack Deads

    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

  20. Quote Originally Posted by nycste View Post
    ok i just might do the first workout right meow im scared of not finding a nice spotter


    Day 1a
    Incline Smith
    Smith Millitary Press
    Skullcrusher
    Rack Chins
    Rack Deads

    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?
    Apparently, you can't explode on the way up on deadlifts, safety comes first. In general, you don't need to count the number of seconds but rather focus on controlling the weight. It's hard to explain but as you gain experience doing this, you will find your groove and know exactly how slow it should be, be it 3 or 4 or 2.7 seconds or whatever. It becomes second nature.

    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.

  21. Quote Originally Posted by machinehead View Post
    Apparently, you can't explode on the way up on deadlifts, safety comes first. In general, you don't need to count the number of seconds but rather focus on controlling the weight. It's hard to explain but as you gain experience doing this, you will find your groove and know exactly how slow it should be, be it 3 or 4 or 2.7 seconds or whatever. It becomes second nature.

    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.
    cool thanks. for here and my log.

    i think i got the hang of it this is prob the easiest of the cycles workouts. looking foward to fridays workout. taking thurs off of course

  22. 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

  23. Looking damn good bro! I need to jump back on the routine ASAP!

  24. Quote Originally Posted by mfbb View Post
    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
    yea so like whats the goal with this..

    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?

  25. Quote Originally Posted by nycste View Post
    yea so like whats the goal with this..

    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?
    when you come back around to workout 1a for instance you should beat your last 1a workout weight/reps. If you cant you have to pick a new excercise to replace it. DC makes it easy to monitor weights and reps as well because you only do one real workset. I cant wait for my workouts to come back around so i can try to beat them.

    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?
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