Dear Diary.... Keep out.

[buildingzt]

First off i hope i am posting this in the right spot I am new here and looking for any advice. was told to start a journal and let you guys have at it. thanks in advance guys for your help and the welcomes.

Current stats
age: 24
weight:205
height: 5'8"

i am currently using DC training which has been helping put on some good weight. Here is the split i am using let me know if i got it down or what i could do to make it better. Also i have been working out for prob. around 6 years but only the last 2 really serious and trying to be smart.

MWF workouts

A day
-chest
DB Flat bench
DB Incline bench
Incline smith
-shoulder
Smith shoulder press
Hammer strength shoulder press
DB shoulder press
-tricep
Close bench press
Skull crusher
weighted dips
-back width
Wide grip pulldowns
Rack pulls
Close grip pulldowns
-back thickness
Deads
Rack deads
T-bar row

B Day
-biceps
DB curl
Preacher
Barbell curl
-claves
Seated calve raise
Hammer calve press
Smith standing calve ext.
-hamstrings
Laying leg curl
Barbell stiff
DB stiff
Quads
Squat
Sled Press
Front squat

i am also making sure to do my stretches, holds and of course widowmaker.

[notsonatural]

I would put your stats/Bio how long you have been lifting. What you eat on training days and also non training days. So far it looks good. Now how are you putting these together for your training? Like for M W F... and so on

[buildingzt]

edited thanks it is a MWF. and as far as eating i eat pretty clean and a lot but i am not as strict as i should be which probably dose not help. I just love food haha i will try and get pics soon to.

[buildingzt]

Monday 6/20/2011

DB bench RP
90 lbs=11+3+2
stretch ( 47.5 lbs=85 sec.)

Smith shoulder Press RP
120 lbs=12+5+2

Close Bench RP
155 lbs=10+3+2
stretch (95 sec.)

Wide Grip Pulldowns
115 lbs=12+4+2

Deadlifts
315 lbs=9
225=15

[buildingzt]

Wednesday 6/22/11

Barbell Curl
95lbs=11+4+3
stretch (95 sec)

Seated Calve Raise
57.5 lbs 10 reps of 5 sec down 15 sec hold

Laying Leg Curls Rp
140 lbs= 12+4+3
stretch (1:45)

Sled Leg Press
590 lbs= 7 reps
450 lbs=12 reps
widow maker squat= 185lbs=21 reps
stretch (1:00)

[buildingzt]

Friday 6/24/2001

DB Incline
85 lbs = 12+4+3
stretch (47.5= 52 sec)

Hammer shoulder press
155 lbs = 12+4+4

Skulls
70 lbs =11+3+2
dips=20
stretch (90 sec)

Rack pulls
10 lbs = 11+4+3

rack deads
315 lbs = 9
225 lbs =13

[lhart6272]

Friday 6/24/2001

DB Incline
85 lbs = 12+4+3
stretch (47.5= 52 sec)

Hammer shoulder press
155 lbs = 12+4+4

Skulls
70 lbs =11+3+2
dips=20
stretch (90 sec)

Rack pulls
10 lbs = 11+4+3

rack deads
315 lbs = 9
225 lbs =13

why two moves for tri's? thats "not dc"

i might add that though youve been lifting for a while dc might not be the best choice at this stage of strength developement, im certainly not flaming you or suggesting you stop in the middle of this blast and change what your doing just contemplate some other programs

[buildingzt]

Thanks for the input i see where you are coming from. But its working so why stop right weight has been going up tons and i am staying lean. as long as its working i think i will stick with it. as far as the two tricep exercises i don't think i am going to stick with skulls just not feeling it so going to switch for dips.

[lhart6272]

learning dc has a good post some where in the dogg/pup pound about skullies...blast on then my man.

[buildingzt]

i will look for the post if you find her link me please. just have not been able to go up in weight with good form.

[lhart6272]

http://www.intensemuscle.com/showthread.php?t=44407
post 4, homon has interesting rebuttal as well. just some food 4 thought

[buildingzt]

I have still been going at it strong but a couple things are really getting to me. I feel the two weakest parts parts of my body are my shoulders and my legs. shoulders don't seem to be wide enough for my liking and my wheels deff could be bigger. i have been debating doing 5/3/1 to try and get my weights up in order to try and get those parts caught up. what do some of you suggest that are the vets in the game, i would appreciate the help & thanks in advance.

also forgot to mention weight is still going up am up to 211 in the mornings and i can lift more.

[buildingzt]

Here are some recent pictures from today. Things that need help are deff. the shoulders and traps.



http://i978.photobucket.com/albums/a...omey2010/6.jpg


http://i978.photobucket.com/albums/a...omey2010/3.jpg


http://i978.photobucket.com/albums/a...omey2010/4.jpg

[buildingzt]

lost some weight recently.

annnnndddd its sideways awesome...