Depex024 DC Log

[Depex024]

9 - 9 - 11

Chest, Shoulders, Triceps, Back (B)

Hammer Incline
2plates+25 for 15 RP
55's stretch 55 seconds

DB Shoulder Press
60 for 16 RP
stretch
side rises - 30 x 15

Straight Bar Skull Crusher
90 for 14 RP

Pullup
Body weight for 20 RP

Pendlay Row
225 x 4 - Personal Record
185 x 9

Beat the shit out of my last workout - except for the last rowing set. But I hit a PR!

[Depex024]

9 - 7 - 11

Biceps, Legs (A)

Straight bar Preacher Curl
80 for 17 RP

Hammer Curls
75 for 13 SS

stretch

Lying Leg Curl
190 for 20 RP

stretch

TOe Press
4 plates for 9 -- woo hoo! ( i go 5 seconds decent, and only 10 seconds stretch..I will utilize the 15 second stretch until I hit 12 repetitions with this weight)

Squats
315 x 11
225 x 20

stretch - extra brutal this time around

Squats sucked AGAIN. Gotta use more intensity and weight for the widowmaker. I just stripped the plate off each side immediately after the 315 set and blasted out 20 reps as fast as i could.
I see at least 2 more weeks of blasting. which would be a total of 6. Liking DC alot so far.

[Depex024]

been busy -- heres my last workouts...didn't write em in my logbook, just going by memory here....

[BBi's Legs (B)[/B]

Weighted Chin
35 for 14 RP

stretch 50 sec

hammer curls
75 for 12 each SS

Seated Leg Curl
3rd pin from bottom for 30 RP
stretch for 60

Toe Press
4 plates for 8

Leg Press
6 plates for 18

stretch..forgot the time...

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Chest, Tris, Shoulders, Back (C)

Low Incline DB
85 for 12
55's for 45 seconds --- damn, can't get past the 45/50 mark...

Hammer Shoulder Press
2 plates for 15 RP
stretch for 50? i forgot...

Seat DB Extension
80 for 16 RP
stretch with plate for 60

side laterals - 30 for 15 SS

CG Pulldown
170 for 15 RP

Floor Deadlift
315 x 11
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Bi's Legs (C)

Seated DB Curl
50 for 13 RP each
stretch

Reverse Machine Preacher Curls
4th pin for 15 SS

SLDL
225 for 13 RP
stretch

Machine Front Squats
5 plates x 18 ---- soooo pissed..
stretch
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Chest Shoulders Tris Back (A)

Flat DB
90 for 12 RP
55's stretch -- 50...goddamnit

Smith Press
185 for 14 RP
stretch
cable side lateral - 45 for 13 SS each

Weighted Dip
45 x 15 RP - goin up to 45 and a quarter next time.
stretch x 60 with plate

Pulldown
170 for 20 RP

Rack Pulls
405 x 10
hang stretch for a while

[Depex024]

8 - 26 -11 -- Chest, Shoulders, Tris, Back (B)

Incline Hammer Strength Press
2plates+25 for 13 RP + 28 second static hold
stretch; 55 for 50

DB Shoulder Press
60 for 12 RP : totally weak
stretch for 30 seconds..burn baby burn! went on my heels

Skull Crusher with Straight Bar
90 for 13 RP
stretch 45 plate for 40 seconds. Pussed out like a little girl

Pullups
bodyweight for 16 RP -- got to get to 20 before i add that weight

Pendlay Row
(after warm-ups)
205 x 6
185 x 10

gotta go more nuts on the rows. shoulders are weak as shit. Now I have to get ready to brace this bitch Irene...if it even happens. NYC is over compensating hardcore in result to the shit that happened with the snow storm. I hope noting happens so Bloomberg looks like even more of an ass. ..

[Depex024]

8 - 24 - 11 -- Biceps, Forearms, Hamstring, Calves, Quads (A)

Preacher Straight Bar Curls
80 for 14 RP
stretch for 40 seconds..insane pain. I kind of like it

Standing Hammer Curl
65 x 14 each arm

Lying Leg Curl
170 for 15 RP
Went with extremely slow tempo. I can't stand leg curls
stretch; leg up on barbell; 60 seconds

Calves on Leg Press
4 plates for 6.
Wow. This was crazy. I was seeing stars on rep 4. This is by far the most intense pain i have ever felt during an exercise.

Squats
315 x 7
275 x 11. -- This was a complete failure. I really thought i could get 20 reps.
stretch for 40 seconds -- i have to work on this. Definitely felt it, but I did it kind of wrong after looking at pictures.

Left the gym feeling un-accomplished. squats really got me down. I don't like to make excuses but I had terrible sleep and I felt like a zombie all day. I definitely will dig way deeper next time.

[Depex024]

8 - 23 - 11 -- Cardio...

got up, popped 2 RPM with a 36g protein shake.
did around 16 minutes of jogging.
followed by 1 min walk, 1 min sprint, 1 min walk, 1 min sprint, etc..for i think 10 minutes or so...followed by a brisk 15 min walk...knees are totally raped. not good!

[Depex024]

OK ... revised....here's my general RP rep-range

CHEST exercises: 10 - 15 RP
TRICEPS exercises: 11 - 15 RP
BACK WIDTH exercises: 15 - 20 RP
SHOULDER exercises - 11 - 15 RP
DEADLIFT and VARIATIONS: 4 - 9 first set; then just go nuts on my last set beating the reps next time.
BICEP exercises: 12 - 20 RP
FOREARMS - 12 - 20 SS
HAMS - leg curls - 15 - 20 RP. SLDL; 11 - 15 RP
QUADS - 4 - 8 first set; then 20 reps; leg press trying to get more than 20 reps..

[Depex024]

I am not qualified to give DC help, but I do have a question for you. One of the general principles behind DC training is that you have a rep range that you work in. Once you get to the top end of a rep range, you increase the weights to send yourself back to the bottom and then battle your way back up again (at least in my understanding of it). How can you do this if you don't have a specific, pre-determined rep range you are working in?

Good point. I will revise it.

[Depex024]

here's a typical day for me in terms of Diet...

i try to get as much protein as i can.

Breakfast:
Oatmeal Pancakes (6 - 10 egg whites, 1 cup of oats, 1 large bannana, other fruits) , 3 whole eggs, juice and coffee.

snack; roughly 1 hour - 1.5 hour later: either a mrp bar or a shake with 1 cup of milk and some cream and honey.

3hours later.
lunch: hamburger or 2 chicken burger or 2 turkey burger on whole wheat bread; assorted condiments and veggies on it

snack; bar or beefed up shake; (pb, milk, cream, protein powder)

dinner: same as lunch; except ill throw either two chicken or hamburger patties on top of 1.5 cup of brown rice with again veggies or a piece of fruit. or 2 cans of tuna with some type of carb

pre-workout; 48g protein shake with two RPM.

workout;

post-workout; 50g protein, 1 cup oats, 3g of creatine

then cottage cheese 1 - 2 cups of it.

i also eat some almonds throughout the day occasionally

[Macho Man]

I am not qualified to give DC help, but I do have a question for you. One of the general principles behind DC training is that you have a rep range that you work in. Once you get to the top end of a rep range, you increase the weights to send yourself back to the bottom and then battle your way back up again (at least in my understanding of it). How can you do this if you don't have a specific, pre-determined rep range you are working in?

[Depex024]

The Proposed Blast:

Chest, shoudlers, tri, back (A)
Flat DB Bench
Smith Shoulder Press
Weighted Dip
Pulldown
Rack Deadlift 6 - 9, 10+

Biceps, Forearm, Hams, Calves, Quads - (A)
Preacher Curls
Hammer Curls - 15 - 20 SS
Lying Leg Curl
Leg Toe Press
Squats 6 -9 , 20 reps

Chest, shoudlers, tri, back (B)[/B]
Hammer Incline Press
DB Shoulder Press
Skull Crushers
Pullup
BB Rows 6 - 9, 10+

Bi's, Forearms , Legs (B)
Weighted Chinup
Reverse Curl - 15 - 20 SS
Seated Leg Curl - 20 - 30 RP
Toe Press
Leg Press 6 - 9, 20+

Chest, Shoulder, Tricep, Back (C)
Incline Dumbell Bench
Hammer Shoulder Press
DB Extension
CG Pulldown
Floor Deadlift

Bis, Forearms, Legs (C)
Seated DB Curl
Wrist Curl - straight set 15 - 20
SeatedLeg Curl
Front Squats


I plan on to blast for at least 6 weeks. and just take it from there in terms of how my body feels.

[Depex024]

8-22-11 - Chest - Shoulders - Tri's - Back (A)

Flat Dumbell Bench
90's for 11 RP
stretch: 55's 45 seconds - brutal

Smith Machine Press
165 x 15 RP
stretch for 60 seconds. I have to work on this stretch. Shoulder press was light too

Weighted Dip
45 for 12 RP
stretch with a 45 lb plate on the flat bench for one minute each. - Really felt this one

Pulldown
170 for 14 RP


[B]Rack Deadlifts/B]
405 x 6
365 x 10
plate jumps next workout for sure

[Macho Man]

Welcome! Throw up some pics, your proposed blast, and diet and you will be ready to roll. Without these three things it will be pretty hard for the vets to offer any assistance.

[Depex024]

What's up IM . I have been lifting for 4 yrs now. Started with full body training then ventured into conventional bb'ing splits then strength training (5x5, etc.) then eventually Westside was my main style for a good part of 2 yrs or so. For the last month though, I have been doing the generic 1 body part a day. back, arms, legs, chest, shoulders...Never tried that style before and my body took off in terms of size.

I Like to challenge myself, and my body. Want to do things I have never done before, so DC looks absoulutley sick, and here we go!

oh yeah, 5'8 and roughly 190, 22 yrs old.