DC Training Log

pistonpump said:
when you come back around to workout 1a for instance you should beat your last 1a workout weight/reps. If you cant you have to pick a new excercise to replace it. DC makes it easy to monitor weights and reps as well because you only do one real workset. I cant wait for my workouts to come back around so i can try to beat them.

mfbb, i was just asking how you know what weight to use for your workset. Is 70% of a 1 rep max a good number or do you just go by what you think you can get at that rep range? I dont want to try a weight to light or to heavy and waste my set.

trail and error i guess?
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thanx UNC...tryin my best here lol
yea pretty much trial and error. sometimes i end up going a little lighter than planned but with the rest pausing it still toasts the muscle pretty good. like you said next time you get around to that exercise you have to beat it either by reps or weight to it is really motivating.
 
nycste said:
yea so like whats the goal with this..

to bump the weight up. or more so beat the reps you got beforehand on other workouts?

or of coures just do both right


when do you move up a weight. thats what i have no idea one this routine. the goal is like 8 reps first set right? i did more then 8 reps for some things so i should bump up alittle?
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It really depends. If the last time you did the specific workout you were at say the bottom of your rep range(11rp) you could keep weight the same and try to beat the logbook via reps. I always try and beat it by atleast 2 reps. When i get to the upper limit of where i want to be in rep range, i add weight. However sometimes if i got like 13rp last time, i will add a small amount of weight, and still try and beat it by 2 reps or so.

Check out my epistane log.. I have to update it but it will show you more or less when i was adding weight and why.
 
imprezivr6 said:
It really depends. If the last time you did the specific workout you were at say the bottom of your rep range(11rp) you could keep weight the same and try to beat the logbook via reps. I always try and beat it by atleast 2 reps. When i get to the upper limit of where i want to be in rep range, i add weight. However sometimes if i got like 13rp last time, i will add a small amount of weight, and still try and beat it by 2 reps or so.

Check out my epistane log.. I have to update it but it will show you more or less when i was adding weight and why.
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gotcha ok cool

GUYS MY BODY HURTS

FEELS GREAT.. well lat pain doenst but most body feels nice and abused !!! grow me grow
 
yea bro DC fcuks up ur lats...they never get sore only from DC

I'm assuming ur from the city??...cuz I hail from the Dirty Jerzee
 
pp - for rest pause, I'd do 80% of my max for the first set shooting for 8 reps (depending on fatigue level). The 70% weight you could do around 13-15 reps with so it'd be too light for a rest pause set. After the first workout you can tweak it to fit your style

mfbb - how long does your chest/shoulders/tri/back workout last? how long do you normally rest between exercises?
 
scorpiond said:
pp - for rest pause, I'd do 80% of my max for the first set shooting for 8 reps (depending on fatigue level). The 70% weight you could do around 13-15 reps with so it'd be too light for a rest pause set. After the first workout you can tweak it to fit your style
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Really depends on muscle group, and exercise. For example on some shoulder, ham, and tri movements I do a bit higher rep ranges for saftey sake. Also when you do DB movements rep ranges should be a bit higher(20-30rp range)

I am in and out of there in a little over an hour in my chest/delt/tri/back day.
 
i'm in there abt an hour as well...i take as much time as I need so prob like 5 mins between work sets
 
day 2c...kicked some ass today
my hammer preacher curls suck for some reason but whatev

hammer preacher curl- 100 x 9-5-2-static (felt great)
Reverse 1 arm cable curl- 45 x 12
stretch
leg press calve raise on machine (subbed this for seated raises) 195x22
Stiff Leg Deadlift- 225x12
stretch
Leg Press- 20 plates x 10 10 plates x 22 (thats more like it)
strech
 
mfbb said:
day 2c...kicked some ass today
my hammer preacher curls suck for some reason but whatev

hammer preacher curl- 100 x 9-5-2-static (felt great)
Reverse 1 arm cable curl- 45 x 12
stretch
leg press calve raise on machine (subbed this for seated raises) 195x22
Stiff Leg Deadlift- 225x12
stretch
Leg Press- 20 plates x 10 10 plates x 22 (thats more like it)
strech
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not bad not bad. just finished my 2a workout too
did horrible on the squatting part of it haha
 
it happens my man just keep pushin...ur upper body weights look good u just need to really push urself more on the legs and get to absolute failure
 
mfbb said:
it happens my man just keep pushin...ur upper body weights look good u just need to really push urself more on the legs and get to absolute failure
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yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

but the 135x13. shiiit i was only doing 1-2 reps at a time all the way from rep 1 to 13. then at 13 my back starting to spaz or cramp or something and i was like nah im done dont wanna take chance of hurting something

maybe my back hurt from leaning to far foward or back while at the top resting btw reps?
 
nycste said:
yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

but the 135x13. shiiit i was only doing 1-2 reps at a time all the way from rep 1 to 13. then at 13 my back starting to spaz or cramp or something and i was like nah im done dont wanna take chance of hurting something

maybe my back hurt from leaning to far foward or back while at the top resting btw reps?
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do u use a belt?
and thats why i like to use the smith machine for my 20 repper...i feel its easier to rest when need be...i did my leg presses with 5 plates per side 22 reps w/o rest which was pretty sick but its easier on the leg sled
 
nycste said:
yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

but the 135x13. shiiit i was only doing 1-2 reps at a time all the way from rep 1 to 13. then at 13 my back starting to spaz or cramp or something and i was like nah im done dont wanna take chance of hurting something

maybe my back hurt from leaning to far foward or back while at the top resting btw reps?
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Ahh.. just saw this.. Definetly don't want to get hurt. You drinking enough water?

Keep up the good work..
 
imprezivr6 said:
Ahh.. just saw this.. Definetly don't want to get hurt. You drinking enough water?

Keep up the good work..
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enuff water should be fine.
thanks

mfbb said:
do u use a belt?
and thats why i like to use the smith machine for my 20 repper...i feel its easier to rest when need be...i did my leg presses with 5 plates per side 22 reps w/o rest which was pretty sick but its easier on the leg sled
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yes using a belt. cuz im trying to get used to it. im starting to like it but it might be making me not as strong persay ya know.

and yes i decided not to do smith squats and so thats my punishment 13reps gahh. i feel fine now no pain anywhere
 
nycste said:
enuff water should be fine.
thanks



yes using a belt. cuz im trying to get used to it. im starting to like it but it might be making me not as strong persay ya know.

and yes i decided not to do smith squats and so thats my punishment 13reps gahh. i feel fine now no pain anywhere
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i personally always use a belt and knee wraps on failure sets for legs. it never held me back. ppl can call me a puss but i have good sized wheels and i'm no longer experiencing back and knee pain. all the old school guys i talk to say they regret not wrapping and using belts when they were younger so i heed that advice.
 
mfbb said:
i do them for every leg exercise but i'm not sure if thats correct??
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well you didnt mention that in your routine post

SO UPDATE it again right now if you dont mind showing everything you actually do :clean:


pasted this for ya
Day 1a
Incline Smith
Smith Millitary Press
Skullcrusher
Rack Chins
Rack Deads

Day 1b
Hammer Incline
Hammer Behind the Neck Press
Close Grip Bench in Smith
Front Lat Pulldown
Corner T-Bar Row

1c
Incline BB
DB Shoulder Press
Reverse(close) bench in smith
Hammer Underhand Pulldown
BB Rows

Day 2a
BB Curl
Hammer Curl
Calf raise on hack squat
Lying Leg Curl
Squat
Smith Squat Widowmaker

2b
Incline DB Curl
Reverse EZ Curl
Standing Calf Raise
Seated Leg Curl
Hack Squat

2c
Hammer preacher curl
1 arm reverse cable curl
Seated Calf raise
Stiff Leg Dead
Leg Press
 
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
 
mfbb said:
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
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ok i didnt know this. soo widowmakers on each legday ok


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?

so its

workout, off, workout, off, workout, off off, repeat?
 
yep i train monday wednesday friday and off all the others....but i suppose u could do tue thru sat if that works better
 
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.
 
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)
 
nycste said:
wait do what.

higher then normal rest pause. 20-30rp range.

breaths? and why is this
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No not breaths.. reps. You want to try and get a total of 20-30 reps TOTAL rather then the usual 11-15. Why? That is the way he suggests doing dumbells. I would only assume it is for saftey sake.
 
imprezivr6 said:
No not breaths.. reps. You want to try and get a total of 20-30 reps TOTAL rather then the usual 11-15. Why? That is the way he suggests doing dumbells. I would only assume it is for saftey sake.
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so 20-30reps total. this isnt what mfbb did. just fyi. to learn and share but he didnt do db should press i dont think.

so do a weight i can do like 15-8-4 sounds about right?
 
nycste said:
so 20-30reps total. this isnt what mfbb did. just fyi. to learn and share but he didnt do db should press i dont think.

so do a weight i can do like 15-8-4 sounds about right?
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Yes, something like that. You can go closer to 20 if you like. Mabey start at 20, and when u get to say 25-27 add weight.

Here is a quote in reference to this.
Doggcrapp said:
Usually when rest pausing dumbells you start losing reps on every rest pause during the set just trying to get the dumbells in place---the remedy for it is to keep your rep range at 20 reps RP and that will take care of the problem somewhat.
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KidRok said:
It is posted everywhere, DB pressing movements should be a 20-30 rep range.
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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
 
mfbb said:
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)
Click to expand...

it was rest pause. Most rest pause sets i just keep rest pausing until my reps get to 3 or less....guess im doing too much. so do back width get rest paused?

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.
 
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
stretch
smith millitary press- 200 x 9-4-2
stretch
skullcrusher- 105 x 13-5-4
stretch
rack chin- 35 x 11-5-3.5
rack dead- 405 x 5
stretch
 
mfbb said:
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
stretch
smith millitary press- 200 x 9-4-2
stretch
skullcrusher- 105 x 13-5-4
stretch
rack chin- 35 x 11-5-3.5
rack dead- 405 x 5
stretch
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fix ur rack chin typo on weight :) NICE workout
 
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.
 
mfbb said:
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.
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wow im stupid i read rack chins and im thinking rackdeads. i thought the 35 was a typo for 350lbs haha. my bad.

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
 
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.
 
mfbb said:
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.
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howmuch carbs you eating a day. non veggies
 
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
 
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
 
mfbb said:
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
Click to expand...

good
 
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