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

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    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!

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    i'm definitely looking forward to following this one mate. Good luck!
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    I'm in
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    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
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    Central...Princeton area.
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    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.
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    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.
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    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.
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    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
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    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.
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    Sweet, good to see ya up and runnin again.

    I've yet to see you in my log....
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    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.
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    i'm in.......
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    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...
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    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?
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    not bad will be looking foward to each workout cuz im gonna copy your workouts ooo
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    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.
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    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.
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    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
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    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...
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    Subscrizzled...
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    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
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    nice ... following this DC log as well
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    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!
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    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?
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    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.
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    I'm in like a....er....it's late, I can't think of a funny simile.
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    Sorry for the delay in updates...kinda hectic this past week.
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    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
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    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.
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    Quote Originally Posted by imprezivr6 View Post
    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?

    He uses this for people with above average recovery, which would be me

    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.

    This is my only isolation movement and I love lateral raises

    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.

    DC states that you should use rest pauses unless you cannot, and for squats, leg presses, deads, etc., you can rereack the weights and never lose contact with the bar and take you 12-15 breathes and move right into the next portion of the RP set...this is my plan

    Good luck bro!

    Thank you, everybit of input is much appreciated, I am truly a beginner with this type of training.
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    Quote Originally Posted by PumpingIron View Post

    He uses this for people with above average recovery, which would be me

    Is it possable you can point me to where he said that? This is the only other split i have seen him talk about, and it seems he really only uses it for few people who are lifting extreme numbers, and been on the 2 day split for a long time.

    Quote Originally Posted by DC
    For advanced bodybuilders (and with that I'm talking very elite bodybuilders and extremely strong people) I sometimes go with the following

    monday=chest shoulders triceps
    tuesday=biceps forearms backwidth backthickness
    thursday=calves hams quads
    friday-repeat of mondays bodyparts
    monday-repeate of tuesdays bodyparts
    tuesday-repeat of thursdays bodyparts

    This way bodyparts are hit twice every 9 days or so and I can work on advanced bodybuilders lagging bodyparts somewhat better with this split.

    This is my only isolation movement and I love lateral raises
    Cool, i just thought i would mention it as i have seen him say.

    Quote Originally Posted by DC
    If you go in every gym in america 80% of those people are doing laterals. People love to do laterals, they love to look in the mirror at themselves doing laterals. Do they work? Yes for some people. They definitely work for Jay Cutler (and Jay Cutlers incredible genetics). But with all these people doing lateral raises how many do you see with outstanding delts? One out of 50? One out of 100? Im not seeing many. How many people smythe front pressing 315 for reps or smythe behind the neck pressing 315lbs(to ear level only) for reps, or a whole weight stack with a dumbell chained to it on a selectorized press machine have small delts? This is all about constant progression upward and forward and its very hard to start with side laterals with 35lb dumbells and end up around 135lb dumbells for side laterals over time like you could do with dumbell presse
    Never seen that either. Can ya link me?. Allot of emphasis is placed on that 20 rep widomaker set. If at 15 you are spent, you should stand there(not rack the weight) for a few breaths, and bust out some more. Not restpausing most back thickness, and quad excersises is more to avoid injury, and to hit them heavier.

    Quote Originally Posted by Dc
    here let me put it in simple terms

    do 2 sets, one heavy and one really heavy

    the heavy one will be slightly higher reps than the really heavy one obviously

    you take as much rest as you need between the sets

    the heavy set put it in the range of 9 to 15 reps probably

    the really heavy set put in the range of 6 to 10 reps probably
    DC states that you should use rest pauses unless you cannot, and for squats, leg presses, deads, etc., you can rereack the weights and never lose contact with the bar and take you 12-15 breathes and move right into the next portion of the RP set...this is my plan

    If ya can find where he says some of this stuff i would appreciate it/ love to check it out as it would give me a few more options for when i stall on excersises, or want to change things up. I just know it from everything i have learned/read in the last couple years it is contradictory to most of it.

    Thanks again!
    :bb3:
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    imprezivr, most everything I have learned about DC training can be found here:

    http://www.thepumpingstation.com/doggcrapp.html
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    Quote Originally Posted by PumpingIron View Post
    imprezivr, most everything I have learned about DC training can be found here:

    DoggCrapp Method of Training, The Pumping Station
    Thanks for that link!

    I may ask about the 2way, 4day split over at IM and see how he currently feels about that. I would love to have another option for the future when i "supplement"
    Last edited by Frank Reynolds; 08-07-2007 at 02:06 PM.
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    How are the stretches treating you?
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    Painful...but afterwards i have a decent pump going.
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    Wanted to give a brief update...

    ...yesterday I was off and went to the DMB concert.

    ...today I was supposed to do my 1a workout but got a call from the Dr. tellnig me I have Squamous cell, which is a kind of skin cancer. Kinda freaked me out and made not want to do much of anything.

    I'll be back in the gym tomorrow....
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    I hope everything's ok, and that it's early enough to be preventable.
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    Quote Originally Posted by thesinner View Post
    I hope everything's ok, and that it's early enough to be preventable.
    same
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    Best of luck with everything man. I hope everything is alright.
  

  
 

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