Iron's "New and Improved" Training Log...

Page 1 of 2 12 Last
  1. Iron's "New and Improved" Training Log...


    Here we go fellas...Finally settled back in Jersey. I'm starting a pretty strict DC style routine today.

    The framework for this routine is 2 on 1 off. During these 2 days I will hit all muscle groups atleast once, directly. I will be rotating 3 different schemes. The basic outline is this:

    A - Chest, Delts, Triceps, Back Thickness, Back Width
    B - Biceps, Wrists, Calves, Hamstrings, Quads

    In the end, things look like this...1a, 1b, off, 2a, 2b, off, 3a, 3b, off, repeat.

    I will be doing 2-4 warm-up sets and then 1 rest-pause set to failure fo each exercise. The rest-pause set will be a combonations of 3 sets with 12-15 breaths in between.

    Abs will be done on A days and some B's if I'm feeling frisky. I've also incorporated a few direct exercises for traps that you will be able to see along the way...

    The premise of DC training is that strength = size and by hitting each muscle once a session and more then once a week, you grow 104 times a year, instead of 52. It makes sense and guys like David Henry use DC.

    Once you reach a point where you are maxed out on a lift, you substitute a different lift in it's place and once you max out on this, you can put the old lift back into the routine and you should be stronger than you were previously. This ends up being a never ending cycle in which you are constantly getting stronger.


    Diet is on point after a week long binge of hoagies, pizza, chinese, donuts and beer. I'm still tight as hell though, suprisingly...

    I hope I don't disappoint with this one!


  2. i'm definitely looking forward to following this one mate. Good luck!
    •   
       


  3. I'm in

  4. good $hit...we'll have to compare notes

    where in jersey are u moving if u dont mind me asking...i'm from nothern jersey by newark

  5. Central...Princeton area.
    •   
       


  6. This looks and sounds really interesting. I'm defiantly in. Can't wait to see how this works out for you and I'm glad to see that someone else likes to hit the same body part more than once a week. If you don't mind me asking what do your schemes look like? I know thats a lot to type out though.

  7. Monday's workout (7/30)

    1a...

    Incline Smith Press:
    265 x 5, 3, 1

    Smith Military Press:
    215 x 7, 3, 1

    CG Smith Bench Press:
    215 x 8, 3, 1

    Cable Lat Pulldowns:
    270 x 3, 3, 1

    Deadlift to Shrug:
    405 x 4, 3, 1


    "EXTREME" Stretches were good but I need to incorporate some extra weight on the hanging stretches but I left my belt in my trunk....

    I am taking out the shrug motion in the last exercise and possibly incorporating it as an additional exercise.

  8. Quote Originally Posted by drewh10987 View Post
    This looks and sounds really interesting. I'm defiantly in. Can't wait to see how this works out for you and I'm glad to see that someone else likes to hit the same body part more than once a week. If you don't mind me asking what do your schemes look like? I know thats a lot to type out though.
    I have it on my work laptop, I'll copy it over tomorrow.

  9. Aaawwwhhhh (as in the sound you make when viewing a baby pic), another snuggly one going DC on me.

    Any "supplementals" along with the training?
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  10. I have tossed around the idea of starting a DC program, but I can't bring myself to do it. I will be following your progress, maybe it will convince me to switch for a little.
    M.Ed. Ex Phys


  11. Sweet, good to see ya up and runnin again.

    I've yet to see you in my log....

  12. Quote Originally Posted by bpmartyr View Post
    Aaawwwhhhh (as in the sound you make when viewing a baby pic), another snuggly one going DC on me.

    Any "supplementals" along with the training?
    I'm keeping this on the DL from now on...shoot me a pm.

  13. i'm in.......

  14. Quote Originally Posted by bLacKjAck. View Post
    Sweet, good to see ya up and runnin again.

    I've yet to see you in my log....
    I check in...

  15. Quote Originally Posted by PumpingIron View Post
    Monday's workout (7/30)

    1a...

    Incline Smith Press:
    265 x 5, 3, 1

    Smith Military Press:
    215 x 7, 3, 1

    CG Smith Bench Press:
    215 x 8, 3, 1

    Cable Lat Pulldowns:
    270 x 3, 3, 1

    Deadlift to Shrug:
    405 x 4, 3, 1


    "EXTREME" Stretches were good but I need to incorporate some extra weight on the hanging stretches but I left my belt in my trunk....

    I am taking out the shrug motion in the last exercise and possibly incorporating it as an additional exercise.
    Why the "all smith" day?.....jw?

  16. not bad will be looking foward to each workout cuz im gonna copy your workouts ooo

  17. Quote Originally Posted by bLacKjAck. View Post
    Why the "all smith" day?.....jw?
    The rest pause method isn't really a great idea for straight BB work.

  18. Tuesday's Workout (7/31)

    Preacher Curls:
    165 x 3, 1, 1

    Rev. Preacher Curls:
    115 x 5, 1, 1

    Leg Press:
    1170 x 3 / 1080 x 4, 3, 3

    Calve Raises (Leg Press):
    1170 x 5, 4, 3

    Leg Curls (Seated):
    280 x 10, 6, 5

    - I need to drop the weights a bit. I was a little over zealous. Basically I need to conentrate on contraction timing and work with slightly higher reps.

    -I also need to find a way to rig up my Leg Curl machine with more weight or add something else in it's place.

  19. Quote Originally Posted by PumpingIron View Post

    -I also need to find a way to rig up my Leg Curl machine with more weight or add something else in it's place.
    SLDL's baby! Those will fry your hammies. I like using DB's to get a good stretch.

    Or GHR's if you can rig it up somehow.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  20. SLDL's are on day 2b...

    GHR's are a possibility, I'd rather do iso ham raises with cables, and I think my gym has an ankle strap...

  21. Subscrizzled...

  22. 8/2

    2a...


    Flat DB Press:
    85x 8, 4, 1

    Side Laterals:
    45 x 15

    Weighted Dips:
    BW + 70 x 8, 2, 1

    Wide Grip Pullups:
    Bw x 15

    T-Bar Rows:
    5plates x 6, 5, 2

  23. nice ... following this DC log as well

  24. Look foward to this one! You should make great progress! Gunna subscribe to this one.

    Few things.. Just curious as to the 2day on, 1 off scheme? Why have you decided to go with that over the normal m-w-f 2 day split?

    Secondly i would change lateral raises to some sort of pressing movement. I have seen DC talk quite a bit about not using lat raises on his program. You want to stick to BIG compound movements.

    Thirdly back thickness, and quads you should not be rest pausing. A main focus on quads is placed on the 20rep widow maker set. Back thickness should be done in 2 straight sets, one heavy, one lighter for more reps.

    Good luck bro!

  25. Quote Originally Posted by PumpingIron View Post
    8/2

    2a...


    Flat DB Press:
    85x 8, 4, 1

    Side Laterals:
    45 x 15

    Weighted Dips:
    BW + 70 x 8, 2, 1

    Wide Grip Pullups:
    Bw x 15

    T-Bar Rows:
    5plates x 6, 5, 2
    none of this was TUT right?

  26. Quote Originally Posted by nycste View Post
    none of this was TUT right?
    No.. it's DC.........................you know...... High intensity to failure?

    PI, I have something riding on this one... so you had better make Daddy Snuggles proud.

  27. Sorry for the delay in updates...kinda hectic this past week.

  28. 8/3

    2b...

    BB Curls (EZ Bar)
    95 x 8, 4, 2
    25 second stretch

    Squats:
    315 x 8, 4, 2
    30 second stretch

    SLDL:
    225 x 15

    Shrugs:
    405 x 8, 4, 2
    30 second stretch

    Smith Calf Raises:
    405 x 20
    30 second stretch

    Hanging leg raises:
    15, 15, 12

  29. 8/6

    3a...

    Dec. Smith Bench:
    295 x 8, 3, 2
    65lb stretch, 25 seconds

    DB Military Press:
    80 x 8, 4, miss
    35 second stretch

    Skull Crushers:
    115 x 8, 3, 1
    35lb stretch. 30 seconds each

    Rev. Grip Pulldowns (w/ straps):
    285 x 6, 3, 1
    20 second stretch

    BB Rows:
    185 x 8, 5, 5

    Swiss Ball Crunches:
    50 x 3

    - BB Rows weight was low because I didn't think my grip was going to hold after the hanging stretch. I was wrong.
  •   

      
     

Similar Forum Threads

  1. Replies: 1
    Last Post: 01-16-2007, 07:46 PM
  2. Help me out with a new and improved split/program
    By olb in forum Training Forum
    Replies: 5
    Last Post: 11-21-2006, 07:49 PM
  3. New (and Improved) Final Proposed Cycle-
    By JBlaze in forum Anabolics
    Replies: 19
    Last Post: 06-29-2006, 06:44 PM
  4. My NEW AND IMPROVED diet-
    By JBlaze in forum Weight Loss
    Replies: 41
    Last Post: 08-27-2004, 02:13 PM
  5. BDC "new and improved" t-gel
    By morfiend in forum Anabolics
    Replies: 16
    Last Post: 03-03-2004, 11:32 PM
Log in
Log in