DC Training Log
- 08-26-2007, 01:53 AM
SO UPDATE it again right now if you dont mind showing everything you actually do :clean:
pasted this for ya
Smith Millitary Press
Hammer Behind the Neck Press
Close Grip Bench in Smith
Front Lat Pulldown
Corner T-Bar Row
DB Shoulder Press
Reverse(close) bench in smith
Hammer Underhand Pulldown
Calf raise on hack squat
Lying Leg Curl
Smith Squat Widowmaker
Incline DB Curl
Reverse EZ Curl
Standing Calf Raise
Seated Leg Curl
Hammer preacher curl
1 arm reverse cable curl
Seated Calf raise
Stiff Leg Dead
- 08-26-2007, 02:39 AM
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
- 08-26-2007, 03:02 AM
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?
workout, off, workout, off, workout, off off, repeat?
08-26-2007, 03:17 AM
yep i train monday wednesday friday and off all the others....but i suppose u could do tue thru sat if that works better
08-26-2007, 06:18 AM
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.
08-26-2007, 06:18 AM
what kind of supplements are you using at the moment bro?
08-26-2007, 11:25 AM
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)
08-26-2007, 01:24 PM
08-26-2007, 01:28 PM
nycste- On those DB shoulder presses make sure you use a higher then normal restpause set(20-30rp range.)
08-26-2007, 01:30 PM
08-26-2007, 01:35 PM
08-26-2007, 01:38 PM
08-26-2007, 01:51 PM
08-26-2007, 02:01 PM
08-26-2007, 02:04 PM
08-26-2007, 02:16 PM
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
08-27-2007, 04:07 AM
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.
08-27-2007, 01:05 PM
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
smith millitary press- 200 x 9-4-2
skullcrusher- 105 x 13-5-4
rack chin- 35 x 11-5-3.5
rack dead- 405 x 5
08-27-2007, 01:09 PM
08-27-2007, 01:21 PM
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.
08-27-2007, 01:48 PM
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
08-27-2007, 01:53 PM
08-27-2007, 01:57 PM
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.
08-27-2007, 02:01 PM
08-27-2007, 02:07 PM
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
08-29-2007, 05:05 PM
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
hack calf raise- 225 x 15
lying leg curl- 160 x 14-7-4
hack squat - 525 x 9 295 x 20
08-29-2007, 05:52 PM
08-29-2007, 06:19 PM
what are reverse ez curls?
reverse grip and just do normal reps or?
aka palms down?
08-29-2007, 06:52 PM
Reverse grip curls with the ez curl bar
08-29-2007, 08:23 PM
lol yea palms down curls with the EZ bar...the straight bar kills my wrists on reverse curls
08-29-2007, 08:27 PM
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?
08-29-2007, 09:08 PM
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
08-30-2007, 04:11 AM
I cant believe i havent been training forearms before this routine.....reverse curls kick ass
08-30-2007, 11:45 AM
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?
08-30-2007, 11:52 AM
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.
08-30-2007, 03:51 PM
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
08-30-2007, 03:52 PM
Yeah, I dont get nearly as sore as when i first started Dc
08-30-2007, 09:07 PM
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.
08-30-2007, 09:16 PM
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.
08-31-2007, 02:57 PM
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
hammer shoulder press- 2 plates + 10 x 10-4-2
Close Grip Smith - 245 x 10-4-3
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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