Hey, after viewing many threads an asking many questions I went into full DC mode late july
Exercises I used were the same, I didnt really start rotating routine until 3 weeks ago becausevmy strength gains and size have been so great I decided to stick to what works
On monday, friday
Smith incline bench
Start 275 x8/current 325×8 (straight sets)
Smith military press (rest pause)
Start:150 ×16/ current 225x 14
Dumbell laterial raise (rest pause)
Start: 40x20/ current 60x 17 and still going up
Smith underhand close grip bench (rest pause)
Start:185x16/ current 305x16
On thursdays
Rack deadlifts (SS)
Start:275x8 / current 405x 8
T-bars rows (SS)
270x8/current 315x7 still going up
Rotate with 1.5 rep t-bar rows 270×8- 1.5 reps
Drag curls (rp)
Start:60x18/ finished 120x16
Hammer strenght preacher curls (SS)
Start:80×20 +30 sec static holds
Current: 110x15 + 15 sec static holds
Alternate DC style dumbell curls rest pause
Start:35x18/ current 50x 14
Saterday legs had their own day
Heel leg press (RP)
Start: 2 45 lb plates x 16/ current 8-45 pounds plates x16
Smith hack squats (SS)
Start:225×8/ current 315x7
My starting weight was 210/ current 230 at 14% bf
Will try to get vids up soon
Biggest improvement I feel I have made was delts and triceps, legs have come I up but still a long way to go
Switching to DC was the best and most important move I have made
Exercises I used were the same, I didnt really start rotating routine until 3 weeks ago becausevmy strength gains and size have been so great I decided to stick to what works
On monday, friday
Smith incline bench
Start 275 x8/current 325×8 (straight sets)
Smith military press (rest pause)
Start:150 ×16/ current 225x 14
Dumbell laterial raise (rest pause)
Start: 40x20/ current 60x 17 and still going up
Smith underhand close grip bench (rest pause)
Start:185x16/ current 305x16
On thursdays
Rack deadlifts (SS)
Start:275x8 / current 405x 8
T-bars rows (SS)
270x8/current 315x7 still going up
Rotate with 1.5 rep t-bar rows 270×8- 1.5 reps
Drag curls (rp)
Start:60x18/ finished 120x16
Hammer strenght preacher curls (SS)
Start:80×20 +30 sec static holds
Current: 110x15 + 15 sec static holds
Alternate DC style dumbell curls rest pause
Start:35x18/ current 50x 14
Saterday legs had their own day
Heel leg press (RP)
Start: 2 45 lb plates x 16/ current 8-45 pounds plates x16
Smith hack squats (SS)
Start:225×8/ current 315x7
My starting weight was 210/ current 230 at 14% bf
Will try to get vids up soon
Biggest improvement I feel I have made was delts and triceps, legs have come I up but still a long way to go
Switching to DC was the best and most important move I have made
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