I personally think you should keep the 3day spilt.....Especially if it the strength gains that you want to see
Right now there is no way in hell i could switch to the 4day DC spilt cause Im so go damn sore everyday
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
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
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
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
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.
Do you guys count the bar in those weights or just the plates alone? What is the standard method of listing them?
counting the bar (45lbs for the barbell and 25 for the ez curl) is the standard method in listing weights...
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
Hack Calve Raise- 225x14
Lying Leg Curl- 160x 12-6-4
Hack Squat- 5 plates per x 9 2 plates+35 per x 18
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
Hammer Shoulder- 2 plates per side x 10-5-2
Close Grip Smith Bench- 245 x 9-4-2
Front Lat Pulldown- 210 x 10-5-3
T-Bar Row- 5 plates x 9
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
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.
Nice log. Very soon you would've maxed out many of the hammer strength machines at your gym. But that's just DC training
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.
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.
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
Standing Calve Raise- 180 x 12
Seated Leg Curl- 135 x 12-7-5
BB Squat- 370 x 7
Smith Squat - 225x20
stretch (finally got the leg stretch down and it fcukin hurts)
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?