Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

DC Training Log

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?
 
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
 
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...

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
 
pistonpump said:
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
Click to expand...

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?
 
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.
 
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
 
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.
 
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.
 
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
 
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
 
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
 
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?
 
mfbb said:
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?
Click to expand...

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.
 
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.
 
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
 
mfbb said:
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
Click to expand...

3 way split? Def. take a break. I dont mind taking a week off after a long training run.
 
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.
 
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
 
mfbb said:
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
Click to expand...

go for it. and could you checkout my log. 1A workout wasnt impressive compared to last week. :(
 
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
 
DC ain't for P*ssies that's fo sho. This training style kicks my A$$ but am growing nicely!

Much Love,

Neoborn
 
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
 
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
 
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
 
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)
 
legs today...didn't have a ton of time to workout...just blew thru it but good workout anyways

leg extension- 60,90,120 x 15 150x12
leg press- 10 per side x 11 , 10
seated leg curl- 90,110 x 15 140x12
leg press calve machine 4 sets 12-20
 
chest and tris today...good workout, good pump

incline bb- 225 x 8 , 225x 7 x2
chest press machine(the one where u have to push the bar w ur feet to get started) 180x 12, 210x10 x 2
incline bench cable flye- 37.5x12 32.5 x 12
olympic bar skullcrusher - 3 sets of 8 w 115
v bar cable pushdown- 2 sets of 12 w 80
one arm reverse pushdown - 25x12

i am liking this better than DC bc i feel it is safer. i think the chest and back stretches are dangerous. also i really don't like doing singles and doubles for my last rest-pause set on a machine or at all for that matter.

i may do one more DC blast in a month or so if i don't get much strength out of this routine.
 
cool keep us updated.

DC really is a great thing if 2 peeps are doing it together. otherwise it really stinks to always find a spotter on your 15th breath haha
 
You must log in or register to reply here.
Back
Top