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  • Dear Diary.... Keep out.

    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.
    Last edited by buildingzt; 06-21-2011, 09:38 PM.

  • #2
    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
    life is a battle at every front, training is a war I fight to win- Lee priest (I think)

    Nothing great comes without sacrifice- Oscar Ardon

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    • #3
      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.

      Comment


      • #4
        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

        Comment


        • #5
          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)

          Comment


          • #6
            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

            Comment


            • #7
              Originally posted by buildingzt View Post
              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
              Last edited by lhart6272; 06-25-2011, 07:49 PM.
              Overtraining should be one of the lowest concerns. You should focus on optimal training.
              -John Ceasar

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              • #8
                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.

                Comment


                • #9
                  learning dc has a good post some where in the dogg/pup pound about skullies...blast on then my man.
                  Overtraining should be one of the lowest concerns. You should focus on optimal training.
                  -John Ceasar

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                  • #10
                    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.

                    Comment


                    • #11
                      http://www.intensemuscle.com/showthread.php?t=44407
                      post 4, homon has interesting rebuttal as well. just some food 4 thought
                      Overtraining should be one of the lowest concerns. You should focus on optimal training.
                      -John Ceasar

                      Comment


                      • #12
                        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.

                        Comment


                        • #13
                          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
                          Last edited by buildingzt; 07-17-2011, 11:28 PM.

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                          • #14
                            lost some weight recently.

                            annnnndddd its sideways awesome...
                            Attached Files

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