My DC Progression.

[wildman536]

ok, I have been Fine Tuning my DC Program and Over the Last Couple of Workouts i have been able to Take It to the Limit and Feel What It Really Feels Like to Train this Way.

As Asked for in the Last Thread (Dont remind me!!) Heres a List of What ive Done.

((NOT IN ONE WORKOUT))

Chest-
Incline Presses- From 225x(8RP)-- This Time- 230x(13RP)-- I Did Less WU Sets,
Hammer Strength Bench Presses-200x(13RP) Have to Get Back to You on This.
DB Bench Presses-95'sx(15RP)- Again havent Done The Next One.

Shoulders-
Rear Hammer Strength Presses-190x(15RP)
DB Military Presses- 70'x(13RP)
Front Military Presses- From 155x(15RP)--This Time- 165x(14RP)

Bis-
BB Curls-From 100x(10RP)--This Time- 105x(12RP)
Cable Curls-110x(14RP)
DB Curls-40'sx(14RP)

Tris-
Close Grip Bench Presses- From 185x(15RP)-- This Time- 205x(14RP)
French Presses-35'sEA Sidex(18RP)
-V- Cable Extentions-250x(20RP)

Hams-
Leg Curls- From--190x(13RP)--This Time- 200x(13RP)
Leg Presses-2 45'sEZ Sidex50
Going to Add Straight Leg Deadlifts.

Quads-
Squats-From-185x20, This Time--195x20
Hack Squats- 190x8, This Time--200x8
Leg Extentions-230x(18RP)

Back Width-
Lat Pulldowns-220x(15RP)-This Time--230x(15RP),
T Bar Rows- 80x(16RP)
Chins-9 Unassisted (Suck at These)

Back Thickness-
Deadlifts-375x6 Straight Set, 385x4 Straight Set
Seated Rows-240x4 Straight Set,
Rack Deads-275x(17RP)---This Time--295x(18RP)

Have Been Killing my Calves Also.

Streching for 1 Min After EA Body Part.

[USMuscle9403]

Man...that's pretty messed up. Please wildman, for the last time...keep reading.

1. I don't see forearms.
2. No extensions for a triceps movement
3. Leg Presses as a hams movement? What the hell?
4. no Leg Extensions as a quads movement.
5. Why only a set of 20 on squats?
6. TBar Rows isnt' even a back width exercise
7. We don't even RP Rack Deads.
8. You just said 'working calves' basically. How vague.

That's all I'm going to say...

[wildman536]

1. I don't see forearms.-- Do Em just forgot to Post!!
2. No extensions for a triceps movement-- Ok.
3. Leg Presses as a hams movement? What the hell?--Typo supposed to be Quads
4. no Leg Extensions as a quads movement.--Ok
5. Why only a set of 20 on squats?-Havent had enough Days to Do More (Did Other Sets just counted the 20 Repper as my Set)
6. TBar Rows isnt' even a back width exercise--Its a Thickness? Ill Do It That Way.
7. We don't even RP Rack Deads.--Good to Know for Next Time!!
8. You just said 'working calves' basically. How vague.-- I Do three Different Machienes- The Way DC Outlined in CFP. (Slow)

[James]

1. I don't see forearms.-- Do Em just forgot to Post!!
2. No extensions for a triceps movement-- Ok.
3. Leg Presses as a hams movement? What the hell?--Typo supposed to be Quads
4. no Leg Extensions as a quads movement.--Ok
5. Why only a set of 20 on squats?-Havent had enough Days to Do More (Did Other Sets just counted the 20 Repper as my Set)
6. TBar Rows isnt' even a back width exercise--Its a Thickness? Ill Do It That Way.
7. We don't even RP Rack Deads.--Good to Know for Next Time!!
8. You just said 'working calves' basically. How vague.-- I Do three Different Machienes- The Way DC Outlined in CFP. (Slow)

1. Forearms are important, don't neglect them in your posts.
2. We try to keep our exercises to heavy compound movements(close grip bench, reverse grip bench, dips, skullcrushers etc...)
3. Leg press is Quads, unless you are doing sumo stance high up with only heels on the sled and toes pointed out... this is a ham exercise some like to do.
4. Same thing here, only heavy compound movements... that's what builds strength and ultimately results in added size.
5. Not enough days? I don't follow. For quads, you want atleast one HEAVY set of 8-12, followed by a lighter 20 repper(excruciating). Whether its leg press, hacks, squats, thats what we do. For squats, I recommend doing the 20 repper in the smith machine because 20 rep free weights just get's dangerous.
6. TBar rows is back thickness. Look to rack chins, pulldowns of all types, weighted chins etc. to bring up your back width.
7. We don't RP rack deads. I would go a heavy set of 8-10 followed by a heavier set of 4. Basically we do not RP Back thickness exercises or quad exercises.
8. Just keep doing your calves to the fullest the way DC has outlined and watch them grow.

Keep at it bro it takes some getting used to but you'll get it.

-James

[wildman536]

Thanks James-

I Do Forearms Everytime They come around. Compounds WILL ONLY BE DONE!! Leg Presses will be Moved to Quads (Thought They were) For Quads i Did Do a Heavy Followed by a 20 Repper just diddnt Type It. Will Work on the Thickness Excersises, No RP on Thickness, and im SLLOOWWW REPPING MY CALVES TO DEATH!!!

I WILL NOT GIVE UP ON THIS!!

[In-Human]

I thought you knew the rules, if you give up I will be placed on a plane and come to your house for a personnal visit...

[wildman536]

lol. I just want to Get This Stuff Right!! So all the Info yall are giving me is helping to get This Down.

I have Felt The Hatred for the Logbook already, and have Ate Everything in the House, I Read CFP Hours at a Time (I sound Obsessed)

I am gettin Results (Even with the Flaws i have been having) and im Liking Them!! so Theres NO WAY IM GIVING UP!!

[wildman536]

Wildman , if you need any help just put a thread up. I know you are reading, some things get missed but by all means we need to support you into becoming massive.

I appreciate It!! Will Do!!

[wildman536]

How do yall feel about the Alternate DB Curls? i was Planning on Doing Them Tomorrow.

[GetnBigr]

The guys here are rough in responses, but I think that's just how they are when it comes to training. It's a way of weeding out people who start it "half assed" so to speak. I'm not saying this is how you're doing it; just making a general statement.

The guys will help if they feel you've done your part of the research. Keep it up. Don't forget to take pics as you progress along. Yuo will surprise yourself.

[wildman536]

I understand that they dont just want to Answer a guy who is Asking without Reasearching. Trust me i Read (Takes a Sec to Sink In) but i am Doing This.

I have realized that this is way Better than The Training i was Doing. RP, Static Holds, Extreme Streching, just to name a Few Great Things about this Program.

Its a Whole new World!!

[heavy hitter]

i wouldn't do altertnate curls. takes too much time and energy. stick to barbell curls. easy bar curls. things like that

[wildman536]

It does take a Ton of Time, is there another Reccomendation because i already do Them.

(BB+EZ) How about on a Cable Machiene?

[Tills]

Alternate DB curls are fine. You're doing one working set, you don't need to save your energy. Use wrist straps so that your forearms don't give out first.

[wildman536]

Cool Thanks!!

Ill Do: (not in One Day)

Alternate DB Curls
BB Curls
EZ Bar Curls.

All RP Sets.. (Besides Warm Up of course.)