DC Training Log

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  1. 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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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.

  6. 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

  7. 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

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

  9. 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?

  10. 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?
    •   
       


  11. Quote Originally Posted by pistonpump View Post
    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?
    thanx UNC...tryin my best here lol
    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.

  12. 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?
    It really depends. If the last time you did the specific workout you were at say the bottom of your rep range(11rp) you could keep weight the same and try to beat the logbook via reps. I always try and beat it by atleast 2 reps. When i get to the upper limit of where i want to be in rep range, i add weight. However sometimes if i got like 13rp last time, i will add a small amount of weight, and still try and beat it by 2 reps or so.

    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.

  13. Quote Originally Posted by imprezivr6 View Post
    It really depends. If the last time you did the specific workout you were at say the bottom of your rep range(11rp) you could keep weight the same and try to beat the logbook via reps. I always try and beat it by atleast 2 reps. When i get to the upper limit of where i want to be in rep range, i add weight. However sometimes if i got like 13rp last time, i will add a small amount of weight, and still try and beat it by 2 reps or so.

    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.
    gotcha ok cool

    GUYS MY BODY HURTS

    FEELS GREAT.. well lat pain doenst but most body feels nice and abused !!! grow me grow

  14. 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

  15. Well, I hail from both

  16. yup NYC. manhattan. howfar u away?

  17. i'm from north jersey like 15 mins from newark

  18. 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?

  19. Quote Originally Posted by scorpiond View Post
    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
    Really depends on muscle group, and exercise. For example on some shoulder, ham, and tri movements I do a bit higher rep ranges for saftey sake. Also when you do DB movements rep ranges should be a bit higher(20-30rp range)

    I am in and out of there in a little over an hour in my chest/delt/tri/back day.

  20. 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

  21. 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
    stretch
    leg press calve raise on machine (subbed this for seated raises) 195x22
    Stiff Leg Deadlift- 225x12
    stretch
    Leg Press- 20 plates x 10 10 plates x 22 (thats more like it)
    strech

  22. Quote Originally Posted by mfbb View Post
    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
    stretch
    leg press calve raise on machine (subbed this for seated raises) 195x22
    Stiff Leg Deadlift- 225x12
    stretch
    Leg Press- 20 plates x 10 10 plates x 22 (thats more like it)
    strech
    not bad not bad. just finished my 2a workout too
    did horrible on the squatting part of it haha

  23. 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

  24. Quote Originally Posted by mfbb View Post
    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
    yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

    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?

  25. Quote Originally Posted by nycste View Post
    yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

    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?
    do u use a belt?
    and thats why i like to use the smith machine for my 20 repper...i feel its easier to rest when need be...i did my leg presses with 5 plates per side 22 reps w/o rest which was pretty sick but its easier on the leg sled

  26. Quote Originally Posted by nycste View Post
    yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

    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?
    Ahh.. just saw this.. Definetly don't want to get hurt. You drinking enough water?

    Keep up the good work..

  27. Quote Originally Posted by imprezivr6 View Post
    Ahh.. just saw this.. Definetly don't want to get hurt. You drinking enough water?

    Keep up the good work..
    enuff water should be fine.
    thanks

    Quote Originally Posted by mfbb View Post
    do u use a belt?
    and thats why i like to use the smith machine for my 20 repper...i feel its easier to rest when need be...i did my leg presses with 5 plates per side 22 reps w/o rest which was pretty sick but its easier on the leg sled
    yes using a belt. cuz im trying to get used to it. im starting to like it but it might be making me not as strong persay ya know.

    and yes i decided not to do smith squats and so thats my punishment 13reps gahh. i feel fine now no pain anywhere

  28. Quote Originally Posted by nycste View Post
    enuff water should be fine.
    thanks



    yes using a belt. cuz im trying to get used to it. im starting to like it but it might be making me not as strong persay ya know.

    and yes i decided not to do smith squats and so thats my punishment 13reps gahh. i feel fine now no pain anywhere
    i personally always use a belt and knee wraps on failure sets for legs. it never held me back. ppl can call me a puss but i have good sized wheels and i'm no longer experiencing back and knee pain. all the old school guys i talk to say they regret not wrapping and using belts when they were younger so i heed that advice.

  29. i just realized widowmakers are only done once a rotation im gonna miss them haha

  30. i do them for every leg exercise but i'm not sure if thats correct??
  

  
 

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