DC Training Log

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  1. 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?


  2. 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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  3. 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

  4. 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?

  5. 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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  6. 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

  7. Yeah, I dont get nearly as sore as when i first started Dc

  8. 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.

  9. 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.

  10. 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

  11. so you are going to replace those two excercises?

  12. no i think I'm gunna give them another go...i haven't been eating enough lately so i think next time around i'll have the cals up and i think i'll beat it

  13. workout 2b...decent workout weights went up but I think I need a week off after this week...i feel very overtrained

    incline db curl- 45 x 8-5-3
    reverse ez curl- 65 x 14
    stretch
    standing calf raise- 200 x 12
    seated leg curl - 150 x 12-7-4
    stretch
    squat- 390 x 6 (hard as hell and coulda went a bit deeper)
    smith squat 255 x 16

  14. i'm subbing incline bb for flat hammer and db shoulder press for smith behind the neck today...i just find this too hard to push myself with free weights.

    also any experienced DCers!!!!!!!!!...i've done a 6 week blast...should i just take a week off (bc i need to) or cruise and stick with easier exercises for 2 weeks?

  15. Quote Originally Posted by mfbb View Post
    i'm subbing incline bb for flat hammer and db shoulder press for smith behind the neck today...i just find this too hard to push myself with free weights.

    also any experienced DCers!!!!!!!!!...i've done a 6 week blast...should i just take a week off (bc i need to) or cruise and stick with easier exercises for 2 weeks?
    I tell ya i feel ya there brotha... I have been blasting for like 16 weeks i believe, and i am ****ING SHOT.. lol.. Today i was just not there at all mentally in the gym. And strength was ****. I have also been dieting for about 6 of those weeks, and i am starting to crave more cals, and my body is just saying to take it easy.

    What i am going to do is just go in and do 1 straight set for each body part, still 3 days a week. I am going to do different excersises then i normally do, not go to failure, probally go a good deal lighter on the weights, and keep my rep range higher. Just listen to your body.

  16. i think most of my pain comes from doing 2 things.

    1. something i havent done in awhile or never
    2. doing high rep db movements since you guys said i gotta try to do 15-25reps first set those really hit the joints i think.

  17. so i just kinda fcked around in the gym today...still rest paused to failure but my CNS is totally shot...my sleep patern and the fact that ive been dieting for the past 6 weeks also played a part

    i think i'm just gunna take off till monday or wednesday and start up again. prob do a 4 week blast 2 week cruise then just blast with the 3 way split when i get on cycle.

    i've been 10 weeks without a week off and before my 6 weeks on DC I trained 3 on 1 off so i'm pretty shot and i havent been eating like an animal so the cals will be upped next time around

  18. Quote Originally Posted by mfbb View Post
    so i just kinda fcked around in the gym today...still rest paused to failure but my CNS is totally shot...my sleep patern and the fact that ive been dieting for the past 6 weeks also played a part

    i think i'm just gunna take off till monday or wednesday and start up again. prob do a 4 week blast 2 week cruise then just blast with the 3 way split when i get on cycle.

    i've been 10 weeks without a week off and before my 6 weeks on DC I trained 3 on 1 off so i'm pretty shot and i havent been eating like an animal so the cals will be upped next time around
    3 way split? Def. take a break. I dont mind taking a week off after a long training run.

  19. The general idea is to cruise before you overtrain so much that you absolutely have to cruise. That way you get to blast again sooner rather than later.

    Go ahead and start your cruise now.

  20. fcuk it...i think i'm just gunna take off till monday but i'm debating starting back on a basic bodybuilding routine (2-3 sets 6-12 reps) to compare it to dc so i can see what i wanna do on cycle

  21. Quote Originally Posted by mfbb View Post
    fcuk it...i think i'm just gunna take off till monday but i'm debating starting back on a basic bodybuilding routine (2-3 sets 6-12 reps) to compare it to dc so i can see what i wanna do on cycle
    go for it. and could you checkout my log. 1A workout wasnt impressive compared to last week.

  22. so i've decided that i'm going back to my old routine. Mon Tue Thur Fri off weekends and weds
    chest and tri
    legs
    off
    shoulders
    back and bi's

    2-4 exercises each group 2-3 sets to failure and 6-12 reps (lower reps on compounds higher on isolations)

    i'll still log if anyone is interested

  23. what ultimately made you stop this?

  24. i just wanna have a comparison before i decide what i wanna do on cycle.

  25. smart choice.

  26. DC ain't for P*ssies that's fo sho. This training style kicks my A$$ but am growing nicely!

    Much Love,

    Neoborn

  27. trained chest and tri's today...was a little off today from drinking waaay too much on saturday night.

    flat bb- 275x5, 275x4
    incline smith- 225x8 x2
    cable flye- 50x 15, 60x12

    close grip smith- 225x9 x 2
    rope pushdown- 50x12, 65x12
    1 arm db extension- 30x12

    sick pump today...i'm gunna try to have 2 workouts for every muscle group then beat the weights/reps next time around (DC principle)

    back and bi's tomorrow

  28. back and bi's today...shytty workout...felt like i had to puke all morning

    rack chins- 45 x 10x2, 45x8
    bb rows- 245x 8,245x9
    cable rows- 180x12 200x10
    bb curl- 105x8, 105x7
    db preacherx 35x10, 30x10
    cable curl 100x10

  29. bummer for feeling crappy. so far my second 1a and 2a workouts havent been to impressive compared to first time around should i just chill and wait for more workouts or start changing up things or what? checkout my log plz

  30. shoulders and a little traps today...not a bad workout...pretty good pump
    db shoulder press- 90x9 90x7 (spotter didn't help me place the dbs at all)
    seated side lateral- 25x12 30x8
    reverse pec deck- 135x12 x 2
    burnout set on shoulder press machine with 120lbs abt 15 times 3/4 reps
    smith shrugs- 315 x12 315x10 strict (haven't done shrugs in a while)
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