Metroba tries out teh MMV3s

Okay its all clear now. Thanks guys for helpn me out. I know it wasnt easy :lol:
 
I am so torn right now lol but I will go ahead and try the 20-30 rep range and see how that works. I'll work my way back down to a lower rep range.
 
metroba said:
I am so torn right now lol but I will go ahead and try the 20-30 rep range and see how that works. I'll work my way back down to a lower rep range.
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That's DB rep range Met. BB rep range can be lower.
 
AZMIDLYF said:
That's DB rep range Met. BB rep range can be lower.
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haha yeah I get it now. I printed out that chart of the rep ranges you made me. Thanks again guys!
 
metroba said:
I am so torn right now lol but I will go ahead and try the 20-30 rep range and see how that works. I'll work my way back down to a lower rep range.
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Bro.. just do them 20-30. I would not steer you wrong. This is how it is done in DC training.

IF you want me to dig up quotes from the horses mouth, i will..LOL Go check the links i sent you the other day,the proper rep ranges are in there.

It is much better for progression.. Not to mention, the weight jumps are larger. You can add 2.5s onto each side of a barbell, where as with db's in most gyms you are jumping 5lbs per arm, at minimum.
 
imprezivr6 said:
Bro.. just do them 20-30. I would not steer you wrong. This is how it is done in DC training.

IF you want me to dig up quotes from the horses mouth, i will..LOL Go check the links i sent you the other day,the proper rep ranges are in there.

It is much better for progression.. Not to mention, the weight jumps are larger. You can add 2.5s onto each side of a barbell, where as with db's in most gyms you are jumping 5lbs per arm, at minimum.
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I dont doubt ya man. I'm taking your advice and doin your way next time. Now something else I have been confused about. I read that you pic your favorite 3 exercises and alternate between them. Is that every session or do Db presses until I stop progressing then move to incline bb? My plan was to do incline bb press for my chest exercise next chest session.
 
imprezivr6 said:
Bro.. just do them 20-30. I would not steer you wrong. This is how it is done in DC training.

IF you want me to dig up quotes from the horses mouth, i will..LOL Go check the links i sent you the other day,the proper rep ranges are in there.

It is much better for progression.. Not to mention, the weight jumps are larger. You can add 2.5s onto each side of a barbell, where as with db's in most gyms you are jumping 5lbs per arm, at minimum.
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that makes alot of sense!
 
metroba said:
I dont doubt ya man. I'm taking your advice and doin your way next time. Now something else I have been confused about. I read that you pic your favorite 3 exercises and alternate between them. Is that every session or do Db presses until I stop progressing then move to incline bb? My plan was to do incline bb press for my chest exercise next chest session.
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lol..man.. that is a very basic question you should know the answer to already.

It is basically a 2 week rotation(6 sessions) made up of 2 separate days.

A:
Chest
Delt
Tri
Back width
Back thickness

B:
Bi
Forearm
Calf
Ham
Quad

so you pick 3 exercises.

Monday A:1

Wed B:1

Fri: A:2

Mon: B:2

Wed:A:3

Fri: B:3

Start over, beat the log book..lol
 
Word, Imprez knows his sh*t. I remember reading an old DC thread from a while ago explaining his exact principles. It's confusing at first and the first week is tough, but after that it gets easier.
 
imprezivr6 said:
lol..man.. that is a very basic question you should know the answer to already.

It is basically a 2 week rotation(6 sessions) made up of 2 separate days.

A:
Chest
Delt
Tri
Back width
Back thickness

B:
Bi
Forearm
Calf
Ham
Quad

so you pick 3 exercises.

Monday A:1

Wed B:1

Fri: A:2

Mon: B:2

Wed:A:3

Fri: B:3

Start over, beat the log book..lol
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Okay that is what I thought. Just wanted to make sure. Thanks bud!
 
NP man.. Good luck with it. If ya have any questions just ask, as you want to be doing everything correctly. It seems like most people who don't make progress on DC are not doing it correctly, or adding in all sorts of **** before they ever did it, as its laid out.

Remember exercise selection is KEY.. While there is no official "approved" list, you wanna stick to COMPOUND movements, that have the greatest potential for progression, and allow you to move the most weight. IE. rope pushdowns, may not be an ideal choice vs heavy close grip bench, skulls, etc.

Honestly, i'd spend the couple bucks and buy the Jason Wojo Dc dvd, it will really explain allot.
 
I think I may build a quick web app to track the dc training with. something simple I can log from my cellphone with, but do the set up of what exercises are for the day from the pc.
 
I do have a decent home gym, but just joined an LA fitness for variety anyhow. even so, i'll always have my phone with me so its easier to log on that than also carry a notepad + pen. Actually I could do an app for the zune, just i'd have to select all the exercises and load them onto it each day (no keyboard). I think the phone is the way to go, i'm actually a fair bit of the way done already with it, just tinkering around.
 
2.5lb plates are gonna be your new best friends, at least that's the way it was for me once I started DC type training. I do differ a tad with my routine but the results are great for me, not meaning to insult anyone here posting. I would stick with what Imprezivr6 is saying, it's well proven and works. You definitely need to keep a detailed log of workout days too.
 
I am learning quite a bit about DC via the postings in this thread. I think I will be switching to it before my The One cycle to make my gains soar. I am already doing a rest pause on my chest exercises and do several of the stretches which ensure I have DOMs after chest day.
 
I wrote out my routine for this phase and this is what I have come up with: Let me know if there is anything you'd change.

A1 - Biceps/Forearms/Calves/Hams/Quads

EZ bar curls - 20-30 rest pause (may change this exercise to something else)
Seated hammer curls - 20 rep straight set
Bicep/forearm stretch for 60-90 seconds
Seated calve raises - straight set w/ 25 sec negatives
Calve stretch for 60-90 secs
Good mornings - 6-9 ss/back off 9-12 ss (I dont know how I feel about doing anything under 10 reps here :dunno:. May need to think of something else.)
Ham stretch (SLDL) 8 reps/10 secs at bottom
BB Squats - 6-10 ss/back off to widow set
Quad stretch 60-90 secs

A2 - Chest/Shoulders/Triceps/Back (width/thickness)

Medium incline db press - 25-30 rest pause
Chest stretch - 90 secs
Seated front smith press - 11-20 rest pause
Shoulder stretch - 60-90 secs
CG ass off bench bench - 11-20 rest pause
Tricep stretch - 90 secs
Hammer grip pulldowns - 11-15 rest pause
Tbar rows - 6-9 ss/back off to 9-12 ss
Lat stretch - as long as I can.

B1 - Biceps/Forearms/Calves/Hams/Quads

Drag curls - 20-30 rest pause
Pinwheel curls - 20 rep straight set
Bicep/forearm stretch for 60-90 seconds
Standing calve raises - straight set w/ 25 sec negatives
Calve stretch for 60-90 secs
SLDL - 6-9 ss/back off 9-12 ss
Ham stretch (SLDL) 8 reps/10 secs at bottom
BB hack squats - 6-10 ss/back off to widow set
Quad stretch 60-90 secs

B2 - Chest/Shoulders/Triceps/Back (width/thickness)

Incline bb press - 11-15 rest pause
Chest stretch - 90 secs
Seated db press - 25-30 rest pause
Shoulder stretch - 60-90 secs
Seated overhead db extensions - 15-30 rest pause
Tricep stretch - 90 secs
Wide grip pullups - 11-15 rest pause (warm up on Assisted pullup machine)
BB rows - 6-9 ss/back off to 9-12 ss
Lat stretch - as long as I can.

C1 - Biceps/Forearms/Calves/Hams/Quads

Incline alt/sup curls - 20-30 rest pause
1 arm preacher hammer curls - 20 rep straight set
Bicep/forearm stretch for 60-90 seconds
Seated calve extensions - straight set w/ 25 sec negatives
Calve stretch for 60-90 secs
Laying leg extensions - 6-9 ss/back off 9-12 ss
Ham stretch (SLDL) 8 reps/10 secs at bottom
Close stance angled leg press - 6-10 ss/back off to widow set
Quad stretch 60-90 secs

C2 - Chest/Shoulders/Triceps/Back (width/thickness)

Decline iso press - 11-15 rest pause
Chest stretch - 90 secs
Seated arnold press - 25-30 rest pause
Shoulder stretch - 60-90 secs
Db skullcrushers - 15-30 rest pause
Tricep stretch - 90 secs
V grip pulldowns - 11-15 rest pause
Reg Deadlits - 6-9 ss/back off to 9-12 ss
Lat stretch - as long as I can.
 
weeeerd..IC+DC=nasty gains!
 
metroba said:
weeeerd..IC+DC=nasty gains!
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Ya, I was using DC sets in my Epi log and blew up. I was making insane progress, but I think I way overdid it. I ended up having to take that break and now I'm on this routine, which I also love, but I doubt the gains will be as impressive...but who knows. Only time will tell.

I think when I was on Epi my recovery was just through the roof, and then in PCT my body just couldn't hack it. I was still making progress, but my body just kind of gave out in the form of back trouble. It couldn't hack it any longer. Be careful with this stuff. Don't use it for too long. It takes it's toll. Similar to Max-OT.
 
metroba said:
A1 - Biceps/Forearms/Calves/Hams/Quads

EZ bar curls - 20-30 rest pause (may change this exercise to something else)
Seated hammer curls - 20 rep straight set
This should be a straight set to 12
Bicep/forearm stretch for 60-90 seconds
Seated calve raises - straight set w/ 25 sec negatives
Is this your own variation on calves?
Calve stretch for 60-90 secs
Good mornings - 6-9 ss/back off 9-12 ss (I dont know how I feel about doing anything under 10 reps here :dunno:. May need to think of something else.)
Might wanna choose something else here depending on your lower back recovery IMO
Ham stretch (SLDL) 8 reps/10 secs at bottom
Just do these as a 60sec stretch.
BB Squats - 6-10 ss/back off to widow set
Quad stretch 60-90 secs

A2 - Chest/Shoulders/Triceps/Back (width/thickness)

Medium incline db press - 25-30 rest pause
20-30rp
Chest stretch - 90 secs
Seated front smith press - 11-20 rest pause
11-15rp, but can go higher if you like
Shoulder stretch - 60-90 secs
CG ass off bench bench - 11-20 rest pause
Tricep stretch - 90 secs
Hammer grip pulldowns - 11-15 rest pause
Tbar rows - 6-9 ss/back off to 9-12 ss
Lat stretch - as long as I can.

B1 - Biceps/Forearms/Calves/Hams/Quads

Drag curls - 20-30 rest pause
Pinwheel curls - 20 rep straight set
12 ss
Bicep/forearm stretch for 60-90 seconds
Standing calve raises - straight set w/ 25 sec negatives
Calve stretch for 60-90 secs
SLDL - 6-9 ss/back off 9-12 ss
can do these in 1 SS
Ham stretch (SLDL) 8 reps/10 secs at bottom
Just do these as a 60sec stretch.
BB hack squats - 6-10 ss/back off to widow set
Quad stretch 60-90 secs

B2 - Chest/Shoulders/Triceps/Back (width/thickness)

Incline bb press - 11-15 rest pause
Chest stretch - 90 secs
Seated db press - 25-30 rest pause
20-30rp
Shoulder stretch - 60-90 secs
Seated overhead db extensions - 15-30 rest pause
Tricep stretch - 90 secs
Wide grip pullups - 11-15 rest pause (warm up on Assisted pullup machine)
BB rows - 6-9 ss/back off to 9-12 ss
Lat stretch - as long as I can.

C1 - Biceps/Forearms/Calves/Hams/Quads

Incline alt/sup curls - 20-30 rest pause
1 arm preacher hammer curls - 20 rep straight set
Bicep/forearm stretch for 60-90 seconds
Seated calve extensions - straight set w/ 25 sec negatives
Calve stretch for 60-90 secs
Laying leg extensions - 6-9 ss/back off 9-12 ss
leg curl type movements are RP'd 20-30rp
Ham stretch (SLDL) 8 reps/10 secs at bottom
Just do these as a 60sec stretch.
Close stance angled leg press - 6-10 ss/back off to widow set
Quad stretch 60-90 secs

C2 - Chest/Shoulders/Triceps/Back (width/thickness)

Decline iso press - 11-15 rest pause
Chest stretch - 90 secs
Seated arnold press - 25-30 rest pause
Shoulder stretch - 60-90 secs
Db skullcrushers - 15-30 rest pause
Tricep stretch - 90 secs
V grip pulldowns - 11-15 rest pause
Might think of adding rack chins here but its your call:)
Reg Deadlits - 6-9 ss/back off to 9-12 ss
Lat stretch - as long as I can.
Click to expand...
Just some thoughts^

Usually A:1 is the Chest/delt/tri/back workout, but you get the picture..:)
 
Irish Cannon said:
I think when I was on Epi my recovery was just through the roof, and then in PCT my body just couldn't hack it. I was still making progress, but my body just kind of gave out in the form of back trouble. It couldn't hack it any longer. Be careful with this stuff. Don't use it for too long. It takes it's toll. Similar to Max-OT.
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YUP. The "cruise", and listening to your body is very important.. You probably woulda benefited from a cruise as you wrapped up your cycle.
 
Thanks for all the tips man! I'll make all the necessary rep adjustments. I would love to do rack chins but I cant get a workout partner atm. I'm struggling thinking of another exercise to put in place of good mornings. I guess Leg curls again? :dunno:
 
imprezivr6 said:
YUP. The "cruise", and listening to your body is very important.. You probably woulda benefited from a cruise as you wrapped up your cycle.
Click to expand...

Ya I know. I was addicted to the gains, man. I was breaking some serious PR's. I should have known better, but I'm used to my body giving me a warning sign. This time it just gave out on me out of nowhere.
 
metroba said:
Thanks for all the tips man! I'll make all the necessary rep adjustments. I would love to do rack chins but I cant get a workout partner atm. I'm struggling thinking of another exercise to put in place of good mornings. I guess Leg curls again? :dunno:
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You don't need a partner for rack chins my man.. Use a DB, or one of those preloaded ez curl bars(put the /-\_/-\ sections over your legs) Strap in one hand, put the weight in place, then strap in the other..

Here.
[ame="http://www.youtube.com/watch?v=ObFpbFW0dpQ&feature=channel_page"]YouTube - Self Assisted Rack Chins - 170X6[/ame]

For hams.

Lying leg curl
Sumo leg press
SLDL or RDL
Standing leg curl
Seated Leg curl
 
Irish Cannon said:
Ya I know. I was addicted to the gains, man. I was breaking some serious PR's. I should have known better, but I'm used to my body giving me a warning sign. This time it just gave out on me out of nowhere.
Click to expand...

I feel ya man.. it happens.. It is def hard to pump the brakes when your making progress like that.. Honestly, entering PCT is prob reason enough for a cruise..
 
imprezivr6 said:
You don't need a partner for rack chins my man.. Use a DB, or one of those preloaded ez curl bars(put the /-\_/-\ sections over your legs) Strap in one hand, put the weight in place, then strap in the other..

Here.
Invalid Link Removed

For hams.

Lying leg curl
Sumo leg press
SLDL or RDL
Standing leg curl
Seated Leg curl
Click to expand...
I cant believe I never thought of that! I will def start throwing these in! And I totally forgot about sumo stance deads/leg press for hams.
imprezivr6 said:
I feel ya man.. it happens.. It is def hard to pump the brakes when your making progress like that.. Honestly, entering PCT is prob reason enough for a cruise..
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I will not be making strength gains as large as I would on Epi. So I wont need to start a "cruise" for quite some time right? Its been a long time but I think I remember you saying something like 12 week on DC, then cruise right?

I hope everyone is repping the sh1t outa Imprez! He is gettn a lot of people set up here!
 
metroba said:
I cant believe I never thought of that! I will def start throwing these in! And I totally forgot about sumo stance deads/leg press for hams.


I will not be making strength gains as large as I would on Epi. So I wont need to start a "cruise" for quite some time right? Its been a long time but I think I remember you saying something like 12 week on DC, then cruise right?

I hope everyone is repping the sh1t outa Imprez! He is gettn a lot of people set up here!
Click to expand...

I am not sure i would do sumo deads for a ham movement. But presses yes.. You gotta be of aware of your lower back(atleast i do).. Doing regular deads, squatting, RDL's, etc. Id say Lying curl, sumo press, and RDL/SDL should do ya for a while.

Well.. The cruise is very individual. Just heed the signs.. Your logbook, how you feel, etc.. Some people only last 6wks, then cruise, then get back to it. I usually am about 8wks.

VolcomX311 said:
I repped him because I love his dog avi.
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Thanks.. She appreciates it:)
 
Makes sense. Thanks brutha!
 
hey bro just poppin in here to ask you if you ever did mmv2 and if you have ,can you notice anything different in this new mmv3?
i used mmv2 , it gave me the extra aggresiveness before work out..
Have a good one..
 
Sorry I have not tried MMV2. The aggression I have on v3 is barely noticeable. I'm a little on edge after about week 1.5. But I don't have any gym aggression. I am very focused while I am in the gym tho and excited to attempt to new #s and weight. Libido has started to go up. I have been very randy for the last couple days. I am now noticing some testicular atrophy. Just noticed it last night. It's only a little bit tho. I dont feel shutdown at all or lethargic.

DC update:

My chest/shouldlers have Cerrrazy DOMS right now! I can only imagine how bad its going to be tomorrow! :head: I looove me some crazy chest doms! Also, my calves STILL hurt from Sunday. If they still hurt by tomorrow, Im not gonna be able to work them. :fingersx:
 
why not? I dont have any other choice. It's the only time of day I can work out now.
 
Irish Cannon said:
Ya, I was using DC sets in my Epi log and blew up. I was making insane progress, but I think I way overdid it. I ended up having to take that break and now I'm on this routine, which I also love, but I doubt the gains will be as impressive...but who knows. Only time will tell.

I think when I was on Epi my recovery was just through the roof, and then in PCT my body just couldn't hack it. I was still making progress, but my body just kind of gave out in the form of back trouble. It couldn't hack it any longer. Be careful with this stuff. Don't use it for too long. It takes it's toll. Similar to Max-OT.
Click to expand...

That's why you have the cruise period bro. Where you let your CNS/body recover. I've been doing it(along with many others) for over a year now :)
 
metroba said:
Thanks for all the tips man! I'll make all the necessary rep adjustments. I would love to do rack chins but I cant get a workout partner atm. I'm struggling thinking of another exercise to put in place of good mornings. I guess Leg curls again? :dunno:
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You can do weighted chins instead? No need for a partner there. ;)
 
it was really really really close :) I used a preworkout too, that didn't help. when I got to doing t-bar rows i was getting dizzy. part of it was hypoglycemia I think.

I may bring a shake or something (whey + ground oats?) next workout, do 20 min fasted cardio then slam the shake and workout
 
I worked out fasted, DC for a few months, on the anabolic diet, and didn't have much issue. I train first thing in the morning, and was getting sick to my stomach, so i tried fasted.

That said, i am back to eating pre-workout, i just wake up earlier.:)

You can do weighted chins instead? No need for a partner there.
Click to expand...
You don't need a partner for rack chins either.;)
 
I think a light breakfast, maybe a 25g protein shake with 1/2 c of ground oats would be enough. Part of it was that I also used a preworkout. I enjoyed that part for the extra whoomph, but my stomach doesn't like going 2 hours after one without eating.
 
imprezivr6 said:
I worked out fasted, DC for a few months, on the anabolic diet, and didn't have much issue. I train first thing in the morning, and was getting sick to my stomach, so i tried fasted.

That said, i am back to eating pre-workout, i just wake up earlier.:)


You don't need a partner for rack chins either.;)
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That's true, I didn't think about it. Just suggested something else lol.
 
I couldn't do it fasted either. I have to have to eat before I workout, be it a shake or fruit, or something. Cardio, not so much, I'll just bring along some aminos to sip.
 
I have absolutely no issues with working out fasted. I have had amazing workouts on empty and will keep doing what Im doing because I know it works. I do get a big ol protein shake pre bed tho. So I think that helps some. Hit up Bis/forearms/calves/Hams/Quads today! Awesome workout! Was very pleased with my #s!

1. started off warming up and scap up and doing some stretches
2. Drag curls - my first time doing and I liked them a lot. I gotta pretty sweet pump off em too. I did more weight than I expected I would. I will be upping the weight 5lbs next time :D. 45x12, 55x12, 85x12-8-8 = 28 reps! :woohoo:
3. Pinwheels - 45x10. I tried :dunno:. I'll get those other 2 reps and then some next time ;)
4. Standing calve raises - this left some nasty stretch marks on my back! :smite:. I did 12 second negatives today. I will work my way up to 25 second negs. 160x12, 180x12, 240x12, 280x6; calves were pumpeed!
5. Calves stretch - 60 secs each calve
6. Realized I forgot to do bicep stretch. So did it here for 45 secs
7. SLDL w/ straps - 135x12, 185x12, 225x12, 285x6. My PR on this is 335. I'd like to get back to that soon. Baby steps tho. My back started to round on the 5 and 6th rep. So I ended it there.
8. Ham stretch (SLDL) - 95x60 secs..oooohh the burn!!
9. BB hacks - this is where I shined today! These felt sooo smooth! I did the best on this today than I ever have..form wise. I used straps on this today and I have not used straps on it until today. So that is why the "large" weight increase. 95x12, 135x12, 170x12. I did 165 last time for 7. So this is awesome! But it didnt stop there. 195x6 :head: I think this is a PR! I believe last I did 195 it was for 4 reps! Then attempted the widow set :dead:. Ugh I was sooo exhausted and beat! 135x16. I could have gotten 20 but I felt like I was going to collapse and pussed out. :dunno: Next time :D...def diggn this routine! Cant wait for my next session!
10. Quad stretch for 45 secs
 
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