bouncer dave

lol.
I am big assed bald guy with a mix israeli aussie french accents so I am not even close to that....
maybe I will grow a mostach....

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"The guy with the biggest butt lifts the biggest weights."

— Paul Anderson


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bouncer dave

I started with straps on my hammer curls , then since I grab the d/b the same on regular curls ( thumb touch plate) I started using them on those as well and I feel it works for me.

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old family red nose



"The guy with the biggest butt lifts the biggest weights."

— Paul Anderson


Waiting for true protein down under

ad b

I though I'd put my rotation up for comments too, If you wouldnt mind..

A1
Chest – DB low incline press 15-30 RP
Shoulders – behind neck smithe machine 11-15 RP
Triceps – Close grip bench Press 11-15 RP
Back width – Chin ups 15-30 RP
Back thickness – Deadlift 6-10, 9-15 SS

B1
Biceps – Standing BB curl 11-20 RP
Forearms – Hammer curls
Calves – seated calve raise 5 negative 15 second stretch
Quads – Leg press 6-10 + widowmaker
Hamstrings – lying leg curl 15-30 RP

A2
Chest – Smith Incline press 11-15 RP
Shoulders – DB shoulder press 15-30 RP
Triceps – Dips 11-15 RP
Back width – behind neck Pull down 15-30RP
Back thickness – Corner Row 6-10, 9-15 SS

B2
Biceps – Seated DB curl 11-20 RP
Forearms – Pinwheel curls 20 SS
Calves – leg press calve raise 5 sec negative 15 sec stretch
Quads – Squat 6-10 + widowmaker
Hamstrings – RDL 6-10, 9-15 SS

A3
Chest – Flat DB Press 15-30 RP
Shoulders – BB military press
Triceps – Lying Skullcrushers 15-30RP
Back width – Rack Chins 11-20 RP
Back thickness – Sumo deadlift 6-10, 9-15 SS


B3
Biceps – Spider Curl wide 15-30 RP
Forearms – reverse grip BB curl 20 SS
Calves – hack squat calf raise 5 sec negative 15 sec stretch
Quads – Olympic squat 6-10, hack squat widow maker
Hamstrings – sumo leg press 15-25 SS

Thankyou

LandryP

sum deads are more for lower body, i would switch for rack deads.
Hamstrings are trained before quads 90% of the time.

ad b

Thanks landryP,

Yea i was 50/50 on the sumo or rack deads,

Yea th reason why i put is quads before hamstrings is from a discussion i read about being able to progress more when quads are before as it doesnt effect hamstring exercises but the opposite effects performance on quad exercises.

If 90% are still doing it as prescribed I'll change back to calves hams quads

Thanks again

thank

milkstud

For the stretches try this:

chest: use the bottom of a fly (flat is ok..., very slight elbow bend, light weight)
lats: strap in on a la pulldown machine and let 'er rip

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kanuki10

milkstud, do you mean for me to use lighter weight with arms more fully extended in a fly position, vs the classic stretch that is essenetially the very bottom of a really heavy neutral grip DB press? What if I were to try the stetch from an incline or decline? And I really am somewhat stumpped on stretching my tris. It is not DC, I just have long arms, am pretty flexible, and always feel soreness in my joints vs a burning in my bellies. It must be me.
And really, I do own and use, straps I am just wanting to hear opinions on other gear, and also how I can make sure they don't become crutches for me. If I have a wrong perception, I need to be corrected.

brineal

LOL thanks for wrecking the illusion hahaha...

NovaZ

I was strapping up on DB movements before training with SuperD. As the DBs get heavier it gets harder and harder just to hold them and thats what gives out before your Bi's do. So just strap up and problem solved. Thats not to say go strapping up on BB curls etc.

I see that you dont have DB Upright Rows in your cycle even though you mentioned them earlier. Upright Rows are easiest when not in a DC rotation. They are a dangerous exercise, and should be avoided, in my opinion.

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kanuki10

My rotation is the one originally being given critisicm in this thread. The one on this page is not mine.
As for another shoulder exercise, I am up for options. Presses with a bar to the front always just seemed to make my shoulder pop, while I am trying to get the bar past my face. I think I am going ouside my effective range of movement. I am considering Arnold presses to replace Upright Rows.
And is there any good difference between wraps for knees vs slide on braces? I ask because it would be easier for me to get a brace, from say like Target. But I hear this nagging voice in the back of my head that the support those offer may not be what I am looking for.
Any thoughts?

bouncer dave

I guess its also depends on how heavy the db are.

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old family red nose



"The guy with the biggest butt lifts the biggest weights."

— Paul Anderson


Waiting for true protein down under

NovaZ

My bad on browsing quickly and assuming that a person who posts a full routine for critique would be the person who made the thread about critiquing his routine. How fucking crazy am I? Why would you just randomly post your routine in another persons thread? I dont understand.

Overhead Presses make your shoulder "pop" but Upright Rows do not? I find that strange. Have you tried BTN Rack Chins? Bruno has a good video of them on here you could check out if behind the neck stuff doesnt bother you.

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kanuki10

One of my standbys has always been the BNP press. I love it. I take a pretty wide grip, bring the bar to the back of my skull, about mid nose level, and press back up to almost lockout. I think it is a mental issue. I heard so many times "don't bring the bar lower than ear or nose level, it does nothing extra" that it became ingraned in my mind. As with military presses, front presses, or whatever name you use, I at first learned you HAD to start the bar from beneath your chin, resting on your chest. That never worked for me, so I made BNP my bread and butter.

NovaZ

I would try to incorporate a standard overhead press but come down to chin level, never any lower.

Bringing the bar down to your chest there is no wonder you are having shoulder issues with it.

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kanuki10

So I went to the gym again on thurs to get my bearings for some B-day exercises. I enjoyed spider curls and found that strict form comes pretty easy with that movement. Though I am going to drop teckno, I feel I was unable put my bi's in a position where they were failing seperate my front delts. I'm considering either incline db curls or standing cable curls. Any thoughts? Also, could any one relate to me some advice on forearm movements? I rarely trained them in other periods in my life, and I would like an example of good progression and some opinions on proper form.
As for hams I can not immagine life without sumo legpress now. My weight may be low, but it just felt so right.
DC calf training is a bit of a curveball to me, felt great, to be sure, but I wonder if fatigue came more from the pace and stretch vs the weight. Any thoughts from all of you would be nice.
And speaking of stetch, does any one else find it hard to stretch their bis? I always seem to just end up with a sore elbow or shoulder joint.

NovaZ

Forearm rotation.

Pinwheel Curl (with straps)
Hammer Curl (any variation you want [with straps])
Unilateral Reverse Cable Curl Forearm Exercise from DC DVD (no straps) Brutal exercise.

Forearm movements seem to stagnate faster than others but thats okay because the weights moved is less than others. Once you stagnate you can incorporate Reverse BB curls any variations, other hammer variations, reverse cable curls etc etc.

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Palace

gdbear65:

I'm also in the midst of readying a DC routine for the upcoming fall, i was looking at yours...i noticed that by having squat in 2a and floor deadlift on 1b you would be hitting them in the same week (W and F !!) Could that present a bit of a taxing your lower back problem ? In other words, could it be a little safer to keep a free weight squat with perhaps a T-bar in the same week to keep the two biggest core exercises from being right next to each other ?

Just wondering as i will set up my own routine soon.

Best of luck with your lifting man

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njmeat

To the OP...

I think Scott hit the nail on the head with pretty much everything...

To respond to other comments---I personally believe that some form of a decline press belongs in your rotation of blasts at one point or another...it is another example of a heavy chest exercise where you can load up the weight and most importantly PROGRESS

also to adress the squat issue...I am not a big fan of smith squats...but thats just me...and in your case if you are going to keep them I would take advantage of the fact that your using the smith and keep your stance real narrow and try to get real deep with a slow controlled negative as always and explode up...anything wider than shoulder width starts entering into the world of powerlifting...most importantly no matter what you do just use some heavy slag and push yourself beyond your "comfort" zone, break boundaries, exceed limitations, tear thresholds, etc etc

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kanuki10

I, as I said before, have dropped teckno for biceps, as I tend to really try and not cheat when I train, which can be really hard with bicep curling movements. I was hoping for any personal recomendations on movements for biceps that invite stricter form, that are less easily cheated on.
Also, when I was wading through all the stickies I remember a post by Dante about a movement that is essentially a seated cross between a hammer curl and a concentration curl, where a single weight is brought to touch the fore-head each rep, or else it does not counrt. Of course I forgot to favorite that page, and can not recall if the movement was for bi's or forearms.
Also, I currlently plan to replace DB upright rows with Arnold Presses, so as to spare my joints on what will hopefully be heavier weights.
And, in general, I am going to the gym today for my first blast, and I have decided to choose some nice, round lower numbers for most of the exercises, mainly because, while they are similar movements, I have never tried to go heavy on a smith, or other machines. So while I eventually want to sit in the 11-15RP range, I expect to overshoot the ranges a bit. If all goes accordingly this will mean bigger weight jumps with eventual reduction in what might be overly high rep ranges.
Correct me if I am wrong, but the logbook logic is that, if say on exercise "A", whatever it is, you wanted to perform between 11-15RP with a given weight, but you ended up with 19RP, you should definatley increase the weight on that exercise, and even if next time you could only get 11, and you only increased the weight by 5 pounds, you still beat the logbook, because the weight is higher, you hit your intended range, and the previous 19RP reps were you under-estimating yourself. Am I on the right track here?

kanuki10

Hey, I found the post, I'll just copy and paste it:

Two hand hammer curl

(I thought long and hard about whether I should post this because this is really an exercise i would have to show in person, but maybe the token few can get it down)

a)sit at the very end/edge of a flat bench with your legs apart

b)do you know that grip you usually use if you were doing a 2 handed single dumbell extension, you use a semblance of that same grip and instead curl the dumbell instead.....or another way to think of it is carrying a seriously heavy dumbell over to somewhere in the gym....that grip. One hand gripping the bar of the dumbell, and the other hand clasping your grip hand (with the backside of that hand up against the inside flat of the dumbell)

c) With your arms starting perfectly straight (and i mean straight! This is key), youll have to lean slightly forward to accomplish that....you curl the dumbell up somewhat close to your body until your thumbs or the top plates of the dumbell touch the top of your forehead. There is a reason for all this and youll see when you are doing it. And then back down (controlled) until your arms are PERFECTLY STRAIGHT again (which youll again have to lean slightly over to accomplish) That is one rep...and im going to say it again, this isnt a cheating dumbell high pull...your arms must go perfectly straight and the top part of the dumbell must touch the top part of your forehead or its not a rep.

d) Warm up well on these with 2 or 3 progressive sets...maybe a 20 rep set and then a 14 rep set and then a 8 rep and then do your work set which will be A MINIMUM OF 20-30 REPS REST PAUSED (absolute minimum)

e) I can see some guys getting stupid on this exercise and cheating these up with a high pull motion...DONT...do it exactly like I said
__________________

I don't suppose anyone has tried this, or perhaps has video footage?

ScottMcDonough

If you went from 19RP and added 5 lbs and only got 11RP then you might not be cut out for this lol.

The object is to start at the top of slowly working your way down as you add weight. If you are in the range and added either weight or reps(preferably weight) you beat the log. Simple as that.

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njmeat

exactly...if you go down 8 reps after only adding 5 lbs then you have no where near the intensity it takes for DC...If you start at 19 and add 5 lbs...your mindset should be to get more than 19 next time...always shoot for the fuckin sky trying to rape the logbook...most likely you prob wont get more than 19 but you should get somewhere close....Your mindset and intensity going into that workout is what seperates the men from the boys and the people who are cut out for this program and the ones who are not...which one are you???

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kanuki10

I'm the kind that prefers to ask quesitons using a wee bit too much hyperbole, apparently.

Glyder

But yes, that is in essence what happens. But, you beat the log book THIS time, so you add another 5lbs NEXT time as well. Its all subjective to each person, and whatever exercise your doing. Say you did chest at 150 for 19 r/p, you would probably be able to add almost 20-25 lbs for your next and probably only get 11 or 12. thats probably a better example

Anyhow, like you say, its better to get in and do a cycle, and see how it goes weight wis