DC Training Log - AnabolicMinds.com - Page 4

DC Training Log

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    Quote Originally Posted by mfbb View Post
    i do them for every leg exercise but i'm not sure if thats correct??
    well you didnt mention that in your routine post

    SO UPDATE it again right now if you dont mind showing everything you actually do :clean:


    pasted this for ya
    Day 1a
    Incline Smith
    Smith Millitary Press
    Skullcrusher
    Rack Chins
    Rack Deads

    Day 1b
    Hammer Incline
    Hammer Behind the Neck Press
    Close Grip Bench in Smith
    Front Lat Pulldown
    Corner T-Bar Row

    1c
    Incline BB
    DB Shoulder Press
    Reverse(close) bench in smith
    Hammer Underhand Pulldown
    BB Rows

    Day 2a
    BB Curl
    Hammer Curl
    Calf raise on hack squat
    Lying Leg Curl
    Squat
    Smith Squat Widowmaker

    2b
    Incline DB Curl
    Reverse EZ Curl
    Standing Calf Raise
    Seated Leg Curl
    Hack Squat

    2c
    Hammer preacher curl
    1 arm reverse cable curl
    Seated Calf raise
    Stiff Leg Dead
    Leg Press

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    i do widowmakers on the hack squat and leg press after the normal 6-10 repper....i just indicated smith squat widowmakers bc im using a different machine (which dc said is fine)
    sorry for the mix up
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    Quote Originally Posted by mfbb View Post
    i do widowmakers on the hack squat and leg press after the normal 6-10 repper....i just indicated smith squat widowmakers bc im using a different machine (which dc said is fine)
    sorry for the mix up
    ok i didnt know this. soo widowmakers on each legday ok


    im dying to try zerkers haha front squats hurt shoulders. we shall see next leg day

    and o yea since this is workout 3. according to you i think you then take 2 days off and resume?

    so its

    workout, off, workout, off, workout, off off, repeat?
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    yep i train monday wednesday friday and off all the others....but i suppose u could do tue thru sat if that works better
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    wow. dc does hurt. its been days since 1c and im still hurting. Here is an example of a workset i did, this is for back thickness. Hammer Iso row 4platesx8x6x6x6x3 is that to many sets. Alot of my worksets have been this way where my next set is near the same reps as my first. Not exactly as mentioned as supposing to be half the first set. Is this ok.
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    what kind of supplements are you using at the moment bro?
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    was that a rest pause set or did u just do 5 sets?
    if it's rest pause ur only supposed to do 3 mini sets. however lol, ur not supposed to rest pause back thickness movements. for rows DC just wants 1-2 regular (non restpause) of 8-12 reps and deadlift a heavy set of 8-12 then a heavier set of 4-8.

    as far as supplements right now....just whey, casien, multi, and bcaa
    keepin it real simple, starting test e soon with either dbol or tbol start anavar finish (possibly)
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    Quote Originally Posted by mfbb View Post
    i do them for every leg exercise but i'm not sure if thats correct??
    You are correct. Quads get the widow maker. Everytime.
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    nycste- On those DB shoulder presses make sure you use a higher then normal restpause set(20-30rp range.)
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    Quote Originally Posted by imprezivr6 View Post
    nycste- On those DB shoulder presses make sure you use a higher then normal restpause set(20-30rp range.)
    wait do what.

    higher then normal rest pause. 20-30rp range.

    breaths? and why is this
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    Quote Originally Posted by nycste View Post
    wait do what.

    higher then normal rest pause. 20-30rp range.

    breaths? and why is this
    No not breaths.. reps. You want to try and get a total of 20-30 reps TOTAL rather then the usual 11-15. Why? That is the way he suggests doing dumbells. I would only assume it is for saftey sake.
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    Quote Originally Posted by imprezivr6 View Post
    No not breaths.. reps. You want to try and get a total of 20-30 reps TOTAL rather then the usual 11-15. Why? That is the way he suggests doing dumbells. I would only assume it is for saftey sake.
    so 20-30reps total. this isnt what mfbb did. just fyi. to learn and share but he didnt do db should press i dont think.

    so do a weight i can do like 15-8-4 sounds about right?
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    Quote Originally Posted by nycste View Post
    so 20-30reps total. this isnt what mfbb did. just fyi. to learn and share but he didnt do db should press i dont think.

    so do a weight i can do like 15-8-4 sounds about right?
    Yes, something like that. You can go closer to 20 if you like. Mabey start at 20, and when u get to say 25-27 add weight.

    Here is a quote in reference to this.
    Quote Originally Posted by Doggcrapp View Post
    Usually when rest pausing dumbells you start losing reps on every rest pause during the set just trying to get the dumbells in place---the remedy for it is to keep your rep range at 20 reps RP and that will take care of the problem somewhat.
    Quote Originally Posted by KidRok View Post
    It is posted everywhere, DB pressing movements should be a 20-30 rep range.
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    Quote Originally Posted by imprezivr6 View Post
    Yes, something like that. You can go closer to 20 if you like. Mabey start at 20, and when u get to say 25-27 add weight.

    Here is a quote in reference to this.
    great thanks heading to gym any min
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    Quote Originally Posted by nycste View Post
    great thanks heading to gym any min
    NP brotha.. Destroy the loggbook.lol
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    nah i do them on 1c. they are a b1tch...i got 80's for 10-4-2 or something...but i think im gunna get rid of them bc i dont like them very much anyway and theyre so hard in a DC sense. I'll prob sub them with seated BB press or smith behind the neck. it's too much of a struggle to get the launch them on the 2nd and 3rd sets after i kick em up
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    Quote Originally Posted by mfbb View Post
    was that a rest pause set or did u just do 5 sets?
    if it's rest pause ur only supposed to do 3 mini sets. however lol, ur not supposed to rest pause back thickness movements. for rows DC just wants 1-2 regular (non restpause) of 8-12 reps and deadlift a heavy set of 8-12 then a heavier set of 4-8.

    as far as supplements right now....just whey, casien, multi, and bcaa
    keepin it real simple, starting test e soon with either dbol or tbol start anavar finish (possibly)
    it was rest pause. Most rest pause sets i just keep rest pausing until my reps get to 3 or less....guess im doing too much. so do back width get rest paused?

    as far as your next cycle, id love to try some dbol. Im a bulking kind of guy and i havent used anything wet for a while, id love to get some bloat on me next cycle.
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    yep back width gets rest paused not thickness. i'll prob run the test-e/dbol and anavar at the end if finances permit. will .25mg adex ED help with the bloat or is that not enough?

    anyways heres the workout...kicked some ass again today

    incline smith- 245 x 9-4-3
    stretch
    smith millitary press- 200 x 9-4-2
    stretch
    skullcrusher- 105 x 13-5-4
    stretch
    rack chin- 35 x 11-5-3.5
    rack dead- 405 x 5
    stretch
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    Quote Originally Posted by mfbb View Post
    yep back width gets rest paused not thickness. i'll prob run the test-e/dbol and anavar at the end if finances permit. will .25mg adex ED help with the bloat or is that not enough?

    anyways heres the workout...kicked some ass again today

    incline smith- 245 x 9-4-3
    stretch
    smith millitary press- 200 x 9-4-2
    stretch
    skullcrusher- 105 x 13-5-4
    stretch
    rack chin- 35 x 11-5-3.5
    rack dead- 405 x 5
    stretch
    fix ur rack chin typo on weight NICE workout
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    lol nah i got 3.5 reps so i just put that on purpose.

    btw I think I'm getting fcukin huge from this program and diet. and i'm not plowing down calories or really taking any supps.

    will try to get an outdoor pic this week cuz all my indoor ones suck.
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    Quote Originally Posted by mfbb View Post
    lol nah i got 3.5 reps so i just put that on purpose.

    btw I think I'm getting fcukin huge from this program and diet. and i'm not plowing down calories or really taking any supps.

    will try to get an outdoor pic this week cuz all my indoor ones suck.
    wow im stupid i read rack chins and im thinking rackdeads. i thought the 35 was a typo for 350lbs haha. my bad.

    think your getting huge from this? dude i hope soo. my muscles in general have felt this workoug most my biceps so far. im recovering fast. next 2 days are off. going crazy. next workoug on weds.

    get those pics. can you post your start weight size whatever and then your current one from this routine. if you really think ur changing that fast i want detials
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    Another thread on another forum just for information sakes:

    http://www.bodybuildingdungeon.com/f...light=official
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    well im not really going by the scale...i'm staying in btwn 216-220 (depends on the day and water intake) but i've been leaning out significantly in my midsection and i can see more separation and veins. so i can tell i lost bodyfat...and my weight hasnt changed so i've had to add some lbm. and ppl keep telling me i look bigger.

    i think the whole DC diet principle is very sound. i cut my carbs off around 6pm and have veggies and olive oil for energy stores after that point. also all of my meals are kept pro/carb and pro/fat. i think i'm defying the popular belief that u can't lose fat and add muscle at the same time naturally.
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    Quote Originally Posted by mfbb View Post
    well im not really going by the scale...i'm staying in btwn 216-220 (depends on the day and water intake) but i've been leaning out significantly in my midsection and i can see more separation and veins. so i can tell i lost bodyfat...and my weight hasnt changed so i've had to add some lbm. and ppl keep telling me i look bigger.

    i think the whole DC diet principle is very sound. i cut my carbs off around 6pm and have veggies and olive oil for energy stores after that point. also all of my meals are kept pro/carb and pro/fat. i think i'm defying the popular belief that u can't lose fat and add muscle at the same time naturally.
    howmuch carbs you eating a day. non veggies
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    usually btwn 250-300 on workout days consisting of brown rice and oats and ocassionally whole wheat tortillas and gatorade during workouts

    i try to drop my carbs by 100g on my off days because i dont get the 60 in from the gatorade and ill usually cut the grams down from 60 to 30 on my last carb meal of the day
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    workout 2a today...suprisingly good workout considering i was up till abt 5 am and slept on a tiny a$$ couch
    all weights went up

    bb curl- 110 x 8-4-3
    hammer curl- 40 x 12
    stretch
    hack calf raise- 225 x 15
    lying leg curl- 160 x 14-7-4
    stretch
    hack squat - 525 x 9 295 x 20
    stretch
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    Quote Originally Posted by mfbb View Post
    workout 2a today...suprisingly good workout considering i was up till abt 5 am and slept on a tiny a$$ couch
    all weights went up

    bb curl- 110 x 8-4-3
    hammer curl- 40 x 12
    stretch
    hack calf raise- 225 x 15
    lying leg curl- 160 x 14-7-4
    stretch
    hack squat - 525 x 9 295 x 20
    stretch
    good
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    what are reverse ez curls?

    reverse grip and just do normal reps or?
    aka palms down?
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    Reverse grip curls with the ez curl bar
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    lol yea palms down curls with the EZ bar...the straight bar kills my wrists on reverse curls
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    cool thanks just finished my workout gonna post in a second. was soo dead after the legs. still can only get to 13reps at the weight im using id cry if i had to make it any lower. my back keeps giving out on me before i can attempt to get past 13.

    and widowmaker squats are still 2-3 second negatives right? or they fast? or normal speeds?
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    i try to keep them 2-3 seconds but the last 5 reps i really don't give a sh*t as long as i get the reps
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    Quote Originally Posted by mfbb View Post
    workout 2a today...suprisingly good workout considering i was up till abt 5 am and slept on a tiny a$$ couch
    all weights went up

    bb curl- 110 x 8-4-3
    hammer curl- 40 x 12
    stretch
    hack calf raise- 225 x 15
    lying leg curl- 160 x 14-7-4
    stretch
    hack squat - 525 x 9 295 x 20
    stretch
    how are you doing your hammer curls? I do mine with db on a preacher with the flat side. Hack calf raise.......never thought of that. I thought widows were supposed to be with a different excercise or is that just with regular bb squats?

    I cant believe i havent been training forearms before this routine.....reverse curls kick ass
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    Quote Originally Posted by pistonpump View Post
    how are you doing your hammer curls? I do mine with db on a preacher with the flat side. Hack calf raise.......never thought of that. I thought widows were supposed to be with a different excercise or is that just with regular bb squats?

    I cant believe i havent been training forearms before this routine.....reverse curls kick ass
    i do my hammer curls alternating and standing. lol i also never did forearms or calves before this routine...but they were both pretty big anyway so thats why i'm trying do use higher reps with them

    hack calve raises are brutal if u do em DC style bc u get such a good stretch.

    and i only do the widowmaker on a diff machine for squats bc i feel i cheat myself in terms of depth with the bb on the later reps

    for some reason i'm not getting as sore as when I started...i know i've heard that doesn't matter but is that normal with DC?
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    my body hurts all over, fcuk! i dont know if its from the training or something else....i think i have some Soma i need to pop, my muscles feel all tense.
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    Its not you man its Dc training. It ****s me up pretty bad as well sometimes i have to take an extra day off to recover
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    Yeah, I dont get nearly as sore as when i first started Dc
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    I do not get sore anymore but the stress on the CNS is bad enough. It could be nutrition too though. Hydro whey seems to do the job better than iso or conc.
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    my biceps really feel this workout but i think thats from barbell curls havent done those in a long long time.

    and now i think of it. my left shoulder neck collarbone bothering me is prob from those heavy rack deads cuz i havent gone heavy on deads for some time.

    o well tomms workout will be great cant wait peace.
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    workout 1b...didn't have a ton of energy to start but it picked up at the end
    weights went up except hammer incline and shoulder press i picked up 10 lbs per side but lost a rep

    hammer incline- 3 plates + 10 x 10-4-2
    stretch
    hammer shoulder press- 2 plates + 10 x 10-4-2
    stretch
    Close Grip Smith - 245 x 10-4-3
    stretch
    Lat Pulldown- 225 x 7-4-3
    Tbar Row - 5 plates x 12

    took a decent pic with my cell in the gym just tryin to figure how to put it on here
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