So I will keep this as my online log for DC Training Protocol that I will begin
Monday 8/29/2011
My plan is outlined below:
monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wednesdays bodyparts
Routine is:
Blast
Week 1 Mon A1 Wed B1 Fri A2
Week 2 Mon B2 Wed A3 Fri B3
Week 3 Repeat Week 1
Week 4 Repeat Week 2
Week 5 Repeat Week 1
Week 6 Repeat Week 2
Week 7 Repeat Week 1
Week 8 Repeat Week 2
Week 9 Repeat Week 1
Week 10 Repeat Week 2
Week 11 Repeat Week 1
Week 12 Repeat Week 2
Week 13 Repeat Week 1
Week 14 Repeat Week 2
Week 15 Repeat Week 1
Week 16 Repeat Week 2
Cruise for 2 weeks then repeat
Rep Ranges will be:
Chest 11-15 rest pause
Shoulders 11-20 rest pause
Triceps 11-20 rest pause
Back Width 11-15 rest pause
Back Thickness (6-9 reps) then (9-12 reps)
Biceps 11-20 rest pause
Forearms 10-20 reps
Calves 10-12 reps
Hamstrings 15-30 rest pause
Quads (6-10 reps) then (20 rep widomaker)
A1 Chest (Decline BB Bench)
Shoulders (BB Military Press)
Triceps (Close Grip Pin Press)
Back Width (Close Grip Pull Ups Weighted)
Back Thickness (Rack Deadlifts)
A2 Chest (Incline BB Press)
Shoulders (DB Shoulder Press)
Triceps (Weighted Dips)
Back Width (Lat Pull)
Back Thickness (Tbar Row)
A3 Chest (Flat DB Bench)
Shoulders (Behind Head Smith Press)
Triceps (Reverse Grip Smith Bench Press)
Back Width (Widest Grip Pull Ups)
Back Thickness (Deadlifts)
B1 Biceps (Preacher BB Curl)
Forearms (Pinwheel Curls)
Calves (Seated Calves)
Hamstrings (Seated Leg Curl)
Quads (Squats)
B2 Biceps (Dumbbell Curls)
Forearms (Reverse Grip Cable Curls)
Calves (Leg Press Calve Raise)
Hamstrings (Sumo Leg Press)
Quads (Machine Squat/Hack Squat)
B3 Biceps (Drag Curls)
Forearms (Hammer Curls)
Calves (Hack Squat Calve Raise)
Hamstrings (Lying Leg Curl)
Quads (Leg Press)
I will be doing 15-30 minutes Cardio on training days (non leg days though) and on Saturday's. This will be nothing too crazy or intense, either 15 minute jog around 5mph or a 30minute walk with my dog and or girlfriend.
Here are a few beginning pictures taken 8/23/2011
215lbs around 10%bf or so.
http://a7.sphotos.ak.fbcdn.net/hphot..._5349105_n.jpg
http://a6.sphotos.ak.fbcdn.net/hphot..._3223244_n.jpg
http://a2.sphotos.ak.fbcdn.net/hphot..._6613180_n.jpg
http://a8.sphotos.ak.fbcdn.net/hphot..._5669660_n.jpg
Starting Stats as of 8/25/2011 are:
5 foot 10.5" tall
218lbs around 10% bf
46 1/2" chest
17 almost 17 1/4" arm
26" thigh
16" calve
33.5" turtle gut due to so much food (not fat, I am not on any shakes right now so it keeps the gut huge..)
Current best lifts as of 8/25/2011 are:
Sumo Deadlift 495 x 1 or 405x9
330lb weighted dip for 6 reps (bw215 + 115lbs)
Decline Bench 275 x 4
Squat 405x5
305lb weighted neutral grip pull up for 4 singles (bw215 + 90lbs)
DB Hammer 60's for 6 reps
Monday 8/29/2011
My plan is outlined below:
monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wednesdays bodyparts
Routine is:
Blast
Week 1 Mon A1 Wed B1 Fri A2
Week 2 Mon B2 Wed A3 Fri B3
Week 3 Repeat Week 1
Week 4 Repeat Week 2
Week 5 Repeat Week 1
Week 6 Repeat Week 2
Week 7 Repeat Week 1
Week 8 Repeat Week 2
Week 9 Repeat Week 1
Week 10 Repeat Week 2
Week 11 Repeat Week 1
Week 12 Repeat Week 2
Week 13 Repeat Week 1
Week 14 Repeat Week 2
Week 15 Repeat Week 1
Week 16 Repeat Week 2
Cruise for 2 weeks then repeat
Rep Ranges will be:
Chest 11-15 rest pause
Shoulders 11-20 rest pause
Triceps 11-20 rest pause
Back Width 11-15 rest pause
Back Thickness (6-9 reps) then (9-12 reps)
Biceps 11-20 rest pause
Forearms 10-20 reps
Calves 10-12 reps
Hamstrings 15-30 rest pause
Quads (6-10 reps) then (20 rep widomaker)
A1 Chest (Decline BB Bench)
Shoulders (BB Military Press)
Triceps (Close Grip Pin Press)
Back Width (Close Grip Pull Ups Weighted)
Back Thickness (Rack Deadlifts)
A2 Chest (Incline BB Press)
Shoulders (DB Shoulder Press)
Triceps (Weighted Dips)
Back Width (Lat Pull)
Back Thickness (Tbar Row)
A3 Chest (Flat DB Bench)
Shoulders (Behind Head Smith Press)
Triceps (Reverse Grip Smith Bench Press)
Back Width (Widest Grip Pull Ups)
Back Thickness (Deadlifts)
B1 Biceps (Preacher BB Curl)
Forearms (Pinwheel Curls)
Calves (Seated Calves)
Hamstrings (Seated Leg Curl)
Quads (Squats)
B2 Biceps (Dumbbell Curls)
Forearms (Reverse Grip Cable Curls)
Calves (Leg Press Calve Raise)
Hamstrings (Sumo Leg Press)
Quads (Machine Squat/Hack Squat)
B3 Biceps (Drag Curls)
Forearms (Hammer Curls)
Calves (Hack Squat Calve Raise)
Hamstrings (Lying Leg Curl)
Quads (Leg Press)
I will be doing 15-30 minutes Cardio on training days (non leg days though) and on Saturday's. This will be nothing too crazy or intense, either 15 minute jog around 5mph or a 30minute walk with my dog and or girlfriend.
Here are a few beginning pictures taken 8/23/2011
215lbs around 10%bf or so.
http://a7.sphotos.ak.fbcdn.net/hphot..._5349105_n.jpg
http://a6.sphotos.ak.fbcdn.net/hphot..._3223244_n.jpg
http://a2.sphotos.ak.fbcdn.net/hphot..._6613180_n.jpg
http://a8.sphotos.ak.fbcdn.net/hphot..._5669660_n.jpg
Starting Stats as of 8/25/2011 are:
5 foot 10.5" tall
218lbs around 10% bf
46 1/2" chest
17 almost 17 1/4" arm
26" thigh
16" calve

33.5" turtle gut due to so much food (not fat, I am not on any shakes right now so it keeps the gut huge..)
Current best lifts as of 8/25/2011 are:
Sumo Deadlift 495 x 1 or 405x9
330lb weighted dip for 6 reps (bw215 + 115lbs)
Decline Bench 275 x 4
Squat 405x5
305lb weighted neutral grip pull up for 4 singles (bw215 + 90lbs)
DB Hammer 60's for 6 reps
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