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My first Bout with DC Training

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  • My first Bout with DC Training

    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
    Last edited by bmcjames; 08-29-2011, 05:40 PM.

  • #2
    updated with exercises and rep ranges all proper.
    Already wrote out monday/wednesday in my log book. Ready to start this!

    Comment


    • #3
      Ok nobody laugh at me, this was my first day at DC, and my first time doing Military Press in at least a 1.5 years...

      8/29/2011 Week 1 A1 BW215lbs
      Decline Bench 255-7,3,1 GOAL for next time 255-15 total reps
      Military Press 155-6, 135-6,3 GOAL for next time 155-15 total reps
      Close Grip Pin Press - 225-4, 185-5,3 GOAL for next time 225-11-13 total reps
      Close Grip Pullups +50-6,4,1 GOAL for next time +50-15 total reps
      Rack Deads from just below kneecap 495-8, 405-11 GOAL for next time 545 first set, 455 second set

      Yes I know to pick a weight that you stick with for all sets, I had misjudged my weight for Military and Pin Press. The military press felt heavy as hell (haven't done it in forever) and very uncoordinated with it.
      Be better next time

      Comment


      • #4
        Nice workouts... looking lean!
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        • #5
          Nice numbers man!

          Military Press is always difficult.

          Comment


          • #6
            Well they really irritated me because my 150lb girlfriend military pressed 135 x 1 just a few weeks back !

            She does powerlifting and is creeping up to a point where she might scare some WABDL world record holders

            Comment


            • #7
              One of the hardest things about starting DC is knowing what weights to use, so no worries on getting weird rep numbers the first time through. Also make sure you drop those upright rows. Remember the weight game is a marathon and not a sprint, so you need to stay as healthy as possible. Over time upright rows WILL fuck your shoulders up.
              Ph.D., Theoretical Physics '16
              kind of a douche

              Comment


              • #8
                Originally posted by Sammich View Post
                One of the hardest things about starting DC is knowing what weights to use, so no worries on getting weird rep numbers the first time through. Also make sure you drop those upright rows. Remember the weight game is a marathon and not a sprint, so you need to stay as healthy as possible. Over time upright rows WILL fuck your shoulders up.
                Gave me some wicked AC joint problems when I did them back in the day.. gotta agree here.
                Owner of 316FIT and Team Skip Approved Trainer


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                • #9
                  thanks for catching that upright rows.

                  Ok does this sound better for shoulders:

                  Military Press BB
                  Hammer Shoulder Press
                  DB Shoulder Press

                  Longevity is what I'm all about, I don't think that is something many 24 year olds will say...

                  Comment


                  • #10
                    What happened to the smith BTN press?
                    Ph.D., Theoretical Physics '16
                    kind of a douche

                    Comment


                    • #11
                      Originally posted by Sammich View Post
                      What happened to the smith BTN press?
                      What this guy said about it kinda scared me a bit.

                      Originally posted by DEADn View Post
                      Definately agree with this. I did standing Mil press with 100lb just to see what it felt like to the back of my head. I did 10 reps of it and ended up with a cervical hernia so I threw that whole thing out.


                      I'll give em a try and see how they feel. If they feel good then I'll do em if things don't feel right I'll toss em. Hows that?

                      Comment


                      • #12
                        Originally posted by bmcjames View Post
                        What this guy said about it kinda scared me a bit.
                        They're perfectly fine as long as you don't go below the crest of your head. They're great for medial delt development, and you can really use some weight on them, too.
                        Ph.D., Theoretical Physics '16
                        kind of a douche

                        Comment


                        • #13
                          Day 1 DC Training
                          8/29/2011
                          215lbs

                          Full bod pic showing legs in proportion to upper body
                          http://a2.sphotos.ak.fbcdn.net/hphot...0_229762_n.jpg
                          http://a1.sphotos.ak.fbcdn.net/hphot..._6322590_n.jpg
                          http://a2.sphotos.ak.fbcdn.net/hphot..._2457150_n.jpg
                          http://a8.sphotos.ak.fbcdn.net/hphot..._3384775_n.jpg
                          http://a6.sphotos.ak.fbcdn.net/hphot..._3504503_n.jpg
                          http://a7.sphotos.ak.fbcdn.net/hphot..._7922515_n.jpg
                          http://a5.sphotos.ak.fbcdn.net/hphot..._2650055_n.jpg

                          This is what I call my pale Wolverine mode.
                          I am so hairy it blurs out the veins in the legs. I am pretty much always this white unless I actually try and tan. Next time I go to tan I may
                          try some Melonotan as I get bored with the 30 minutes 7 days a week for 3 months straight....

                          I'll throw up new pics every Monday, if there is a change in weight and or visual change in leanness.
                          Of course when the day comes I get the 18" arm I will be sure to inform the world about it! hahah Got to get it to 17.5" first though....
                          Seems I have to gain 20-25lbs to gain 1" on the arms. When this happens the chest blows up 2" and the quads 1" and the gut about .5" all while
                          keeping (at least visually) the same bf%

                          Comment


                          • #14
                            Wednesday 8/31/2011
                            Week 1 B1


                            Preacher BB 70lbs + camber barbell -9,3,1 Goal next time 18-20 reps
                            Pinwheel Curls 45-12 Goal next time 18-20 reps
                            Seated Calve 115-5, 90-5 (15 second stretch each rep) Goal next time 115lbs for 10 reps solid set
                            Seated Leg Curl 160-10,8,3 Goal next time 30 reps
                            Squat 405-8 225-20 Goal next time 425 first set, 245 second set
                            Last edited by bmcjames; 09-14-2011, 08:18 AM.

                            Comment


                            • #15
                              Good stuff. Do you have straps? With pinwheels, straps help a bunch and allow you to do some serious damage. Also, you're pretty ambitious with the weight increases, which is good, but be careful with moving up in increments that are too big, you'll possibly be cruising sooner than you'd like. But if you really feel like you can make those jumps, go for it.

                              I'm at the same point as you are, just having started DC this week. I'll be starting a log today as well.
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