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  • Girl Going DC

    Hey, everyone.

    I've been reading about DC for a while, and decided it was time to give it an honest run (the 2-way split). I read that he recommends the 3-way split for his figure competitors, but I'm 5'6" and about 124 pounds and definitely want to increase my muscle mass. From what I understand, the 2-way split is the best for this purpose.

    My training over the past couple of years has focused on heavy weights and low reps, usually training 4x/week (mostly squats, deadlifts, bench press, standing military, chins, etc). I have to get over the intimidation of "only training 3x/week" and doing a single set for most body parts. Oh, and incorporating machines into my training is going to be interesting. I've only used BBs, DBs, and the occasion pulldown or cable seated row (and no direct arm work, either).

    I'm going into this trusting the experience of Dante and I'm not going to mess with it at all. No tweaks whatsoever.

    Today I played around with the R/P technique on a few exercises, and I'll start a true DC program on Tuesday.

    Here's what I did today:

    1) Bench Press - 115x9+3+1 (13rp)

    2) Chest Supported Row - 35x10+5+3 (18rp)

    3) Seated DB Shoulder Press - 30x10+4+3 (17rp)

    4) Neutral Grip Pulldown - 100x9+4+3 (16rp)

    5) Incline DB Curl (with Fat Gripz) - 12x12+4+$ (18rp)

    6) Behind Head Cable Triceps Ext - 60x10+4+4 (18rp)

    It may have "only been 6 sets", but they were damn tough. I'm focusing more on controlling the negative; this is definitely different because I'm used to taking advantage of the stretch-shortening-cycle to push as much weight as possible.

    I'm going to write my Blast out this weekend, and I'll post it on Monday. I have to make sure to organize the squats and rack pulls well so I don't put too much stress on my low-back.

    Ready to blast!

  • #2
    Good luck on your blast... And welcome to IM

    Comment


    • #3
      Welcome to IM. That's the thing I dig abount DC, is for me at least, I'm not busting my ass time wise in the gym like I used to with my typical PL programs. With DC, I'm doing 5-6 movements, but completely working on controlling negatives.
      …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

      Comment


      • #4
        Interesting note this morning: I've done set after set of chin-ups in the recent past, even working up to a total of 100 in a single session and my lats were never sore the next day.

        Well, yesterday I did neutral grip pull-downs with 100 pounds for a total of 16 reps (rest-paused) and today my lats are sore. Ha!

        Quality trumps quantity.

        Comment


        • #5
          Originally posted by PBB_85 View Post
          Interesting note this morning: I've done set after set of chin-ups in the recent past, even working up to a total of 100 in a single session and my lats were never sore the next day.

          Well, yesterday I did neutral grip pull-downs with 100 pounds for a total of 16 reps (rest-paused) and today my lats are sore. Ha!

          Quality trumps quantity.
          Welcome to IM PBB! And welcome to DC training.

          Yes, those rest paused sets will KILL you if done properly! I am the same way with chest, unless I do a variety of exercises and high volume they never get sore. The problem is my shoulders can't handle that volume. BUT do one rest paused set on any chest movement and i'm super sore for days.

          Rack chins I found gave me THE best bang for buck in terms of feeling lats and if you pay attn to those slow negatives, oh man you are bound to feel them for a few days.

          How do you have your split set up?
          2005 - JABBFA Body Fitness (Figure) Championships - 4th
          2007 - JABBFA Body Fitness (Figure) Championships - 2nd
          2008 - INBF NYC Hercules - 1st Novice
          2009 - INBF Barbados Universe - Open - 2nd
          2010 - INBF Naturalmania NYC- Open - 1st Heavyweight
          2011 - INBF World Championships - Open - 3rd


          Comment


          • #6
            I'll be starting the 2-way split this Tuesday. Still putting it together and I'll have it posted tomorrow (trying to organize things well so I don't put too much stress on my low-back from the Back Thickness and Quad exercises).

            It's a little intimidating incorporating the use of some machines, but I'm excited about the change and the potential results.

            My main focus over the years has been to get as strong as possible, so I'm interested to see how this style of training affects my overall strength.

            Ready to start blasting!

            Comment


            • #7
              Originally posted by PBB_85 View Post
              My main focus over the years has been to get as strong as possible, so I'm interested to see how this style of training affects my overall strength.

              Ready to start blasting!
              With that being your focus, as long as you are really pushing yourself, you will LOVE DC. When you look back on your logbook after a blast and see how much strength you truly gained you will feel pretty damn impressed with yourself. The results are quantifiable via the logbook and visible in the physical changes you'll experience throughout your blast.

              Welcome to IM! You are going to like it here
              Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

              Stickies...just read the damn stickies...

              2014 Xcalibur Cup Bantam Open - 1st
              2014 Tracey Greenwood Classic Bantam Open - 1st
              2015 Beat Cancer!

              Comment


              • #8
                2014 USPA Nevada State / Regional Championships - 1,168 total

                2014 USPA National Championships - 1,235 total

                2014 Village Gym Meet - 1,260 total

                2015 USPA Camp Pendleton Meet - 1,235 total


                Journal: http://intensemuscle.com/showthread....80#post1112980

                Comment


                • #9
                  Y'all are awesome. Thank you so much for the kindness and generosity.

                  There were some "rumors" that people here at IM were . . . what were the words they used? "Harsh", "mean", "rough" and other similar terms.

                  As I suspected, the people who said that were individuals who probably came in here asking stupid questions without reading the stickies and surplus of awesome information on this site.

                  Everyone here seems very knowledgeable and willing to help, but they don't mind telling people how it is, which is awesome. I already LOVE it here.

                  I'll be posting Blast #1 shortly.

                  Comment


                  • #10
                    Blast #1

                    Workout A1
                    1) DB Incline Bench (20-30rp)
                    2) BB Shoulder Press (11-15rp)
                    3) Reverse Grip Smith Press (15-20rp)
                    4) Neutral Grip Pull-down (15-20rp)
                    5) T Bar Row (2x10-12ss)

                    Workout B1
                    1) DB Curl (20-30rp)
                    2) EZ Bar Reverse Curl (11-20ss)
                    3) Calf Raises w/ Weight Belt (2x8-12ss)
                    4) Single Leg Lying Leg Curl (15-20rp. I'm aiming to get no more than 8 reps the first "set" because my hamstrings respond best to heavy loads)
                    5) Squat (1x4-10, 1xWM and praying I don't die. The majority of my training has consisted of 5 reps or less. This is sure to be humbling.)

                    Workout A2
                    1) BB Bench (11-15rp)
                    2) Machine Shoulder Press (11-15rp)
                    3) EZ Bar Skullcrusher (15-30rp)
                    4) Rack Pull-up (15-20rp)
                    5) Rack Deadlift (a little over mid-shin height. 1x6-9ss, 1x9-12ss)

                    Workout B2
                    1) Incline DB Curl (20-30rp)
                    2) Hammer Curl (11-20ss)
                    3) Machine Calf Raises (2x8-12ss)
                    4) Natural GHR (15-20rp)
                    5) Front Squat (for the heavy set 1x4-8ss) and then Smith Back Squat for WM

                    Workout A3
                    1) Machine Bench Press (11-15rp)
                    2) DB Shoulder Press (15-30rp)
                    3) CGBP (15-20rp)
                    4) Chinup (15-20rp)
                    5) BB Bent Over Row (2x10-12ss)

                    Workout B3
                    1) EZ Bar Curl (20-30rp)
                    2) DB Pin Wheel Curl (11-20ss)
                    3) Leg Press Calf Raises (2x8-12ss)
                    4) Leg Press (1x6-10ss, 1xWM followed once again my prayer I don't die from high reps)
                    5) RDL (1x10-12ss or 2x5ss)

                    Not gonna lie - I love to deadlift. I wanted to include another deadlift variation (trap bar DL instead of barbell row) but I thought I'd be smart and just stick with one variation this blast for back thickness.

                    Other than that, I'm a little skeptical about using machines, especially the Smith for squats. I've always been a proponent for squatting with a barbell, but I'm interested to see the results it brings.

                    Oh, and most of the time I won't have a training partner so I'll be making use of the power rack for things like BB bench presses.

                    If anyone has any comments, please feel free to share.

                    Blast starts tomorrow!
                    Last edited by PBB_85; 01-30-2012, 03:03 PM.

                    Comment


                    • #11
                      What are your rep ranges gonna look like? Just curious You seem to have done your research, so kudos and good luck!

                      Comment


                      • #12
                        Looks good , however, you may want to watch yourself using flat BB Bench...RPing those can do a number on your shoulders. If you start experiencing any sort of discomfort, drop them and use something else.

                        Also, it may not be the case for you, but some do not like doing RDLs (as you have in B1) and then Rack DLs (as you have in A2) two days later. If you completely kill it on the RDLs you may not be able to pull your rack DLs as heavy as you'd like. If this is the case, based on your layout, I would swap the Rack DLs with BB Bent over Rows (in A3). This is just my personal preference but if you feel ready to go in A2 after your RDLs in B1 then go for it.
                        Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                        Stickies...just read the damn stickies...

                        2014 Xcalibur Cup Bantam Open - 1st
                        2014 Tracey Greenwood Classic Bantam Open - 1st
                        2015 Beat Cancer!

                        Comment


                        • #13
                          Hey, Michael - Oops! Yes, I went back and put in the rep ranges. Thanks for catching that. The rep ranges are based on recommendations I have seen. The only difference is with calves where I'll probably stick to two straight sets.

                          Mentalflex- Will do! Benching has never bothered my shoulders, but if I feel anything I'll definitely switch them out. Also, I saw what you meant about the RDLs and Rack Pulls being too close, so I went back and switched the training days around. Thanks for catching that!

                          Comment


                          • #14
                            Also, on WO B3 you meant....

                            .
                            .
                            .
                            4) RDL
                            5) Leg Press

                            ....right? Not the way you have it now.
                            2005 - JABBFA Body Fitness (Figure) Championships - 4th
                            2007 - JABBFA Body Fitness (Figure) Championships - 2nd
                            2008 - INBF NYC Hercules - 1st Novice
                            2009 - INBF Barbados Universe - Open - 2nd
                            2010 - INBF Naturalmania NYC- Open - 1st Heavyweight
                            2011 - INBF World Championships - Open - 3rd


                            Comment


                            • #15
                              Originally posted by shankuan View Post
                              Also, on WO B3 you meant....

                              .
                              .
                              .
                              4) RDL
                              5) Leg Press

                              ....right? Not the way you have it now.
                              In one article it said the only day that RDLs are performed last is when they follow a Quad exercise that uses a machine (hack squat, leg press, etc).

                              Is this not correct?

                              Comment

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