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  • DC Training Qs

    Hey bros im having a little bit of difficulty with the DC program, particularly with the stretches. I cant understand how to do the bicep, tricep, or quad stretches. also, i have posted a sample of my diet
    meal 1
    6 egg whites with 1 yolk
    2 packets oatmeal
    2
    chicken breast
    small cup of pasta
    3
    same as 2
    Post W/O
    protein shake
    4
    Steak
    Pasta/rice/ some carbs
    black eyed peas
    salad
    5(usually pretty late)
    steak or chicken
    veggies
    salad
    Before i goto bed
    protein shake

    I weigh 175 and just started DC training, I am taking 500mg of test a week and wanna bulk.
    The name is Richard not Rick

  • #2
    Rick85, Your diet looks real good, we are not able to go into our diets due to DC would put a hex on us, and we don't want that right at this moment. I will try to explain the stretches for you.

    Bicep Stretch-Using the Smythe machine, bar at chest height or a tad lower, grap the bar wider than shoulder width, hands on top, with your feet out in front, feet flat on the floor, drop down into a seated position, arms will be straight, hold for 60 seconds.

    Tricep-With a dumbell in one hand, lift the dumbell above your head, bend your elbow so the dumbell ends up behind your head, so your upper arm will be straight up and down with the dumbell behind your head, let it hang for 60 seconds if you can, start with 30 lb dumbell.

    Quad stretch-This one is tough to explain, in a squat rack, with your feet underneath you, squat down to the ground, arms holding onto the sides of the squat rack, so you are in a position like a very low sissy squat. Your head is almost touching the floor, stay on your toes to feel more pain in your quads, try to hold for 60 seconds, lift your pelvis into the air a bit to feel it even more.

    Hope this helps, enjoy...
    "That damn log book"

    www.trueprotein.com Highest quality protein at the lowest price...

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    • #3
      gotta admit, after a 20 rep set of squats, going into the quad stretch is hectic. i swear, after 10 seconds i am shaking like a leaf, after about 30 seconds i am shaking like a polaroid picture. stretching the bag though, extreme stretching is such an amazing thing. quad roundess just doesn't come any easier than a month of quad stretching.
      word

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      • #4
        Originally posted by Shivan
        gotta admit, after a 20 rep set of squats, going into the quad stretch is hectic. i swear, after 10 seconds i am shaking like a leaf, after about 30 seconds i am shaking like a polaroid picture. stretching the bag though, extreme stretching is such an amazing thing. quad roundess just doesn't come any easier than a month of quad stretching.
        i tell dante this all the time, the stretching part of the routine is the absolute most brutal part for me. most times people are looking at me like "is that guy alright". my face looks like somebody just hit me with a sledghammer and i am shaking like a dog shitting tacks. i honestly think this is the key part of DC training. i always stretched, but not with this type of intensity.
        TRUEPROTEIN.COM

        THE HIGHEST QUALITY SUPPLEMENTS AT THE ABSOLUTE LOWEST PRICE...

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        • #5
          I must admit, because every aspect of the program was a change to me (HIT style, big eating, stretching, etc.) i wasn't sure which was to be the cause of the size, and new "roundness," or "full bellied" look. at first i thought it had to be the stretching because the pain was unbelievable. now i know it is every aspect of the program together, but the stretching is still a workout in its own.

          i love when doing the chest stretch, and you are laying with your legs up and just crying while holding the weight there, and then some guy runs up real quick from across the gym and says, "i got ya buddy," and goes for the weight as if you are struggling, and you just scream out, "you touch that weight you die... then i eat you!" ......damn, that makes for some funny faces.

          Rock on,
          Shivan
          word

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          • #6
            Originally posted by Shivan
            I must admit, because every aspect of the program was a change to me (HIT style, big eating, stretching, etc.) i wasn't sure which was to be the cause of the size, and new "roundness," or "full bellied" look. at first i thought it had to be the stretching because the pain was unbelievable. now i know it is every aspect of the program together, but the stretching is still a workout in its own.

            i love when doing the chest stretch, and you are laying with your legs up and just crying while holding the weight there, and then some guy runs up real quick from across the gym and says, "i got ya buddy," and goes for the weight as if you are struggling, and you just scream out, "you touch that weight you die... then i eat you!" ......damn, that makes for some funny faces.

            Rock on,
            Shivan
            thats funny as hell, on more than one occasion doing the chest stretch. i have had dudes come up to me to "help me get it up", usually i am concentrating so hard trying to do the 60 second hold, i don't even say anything. and most times i just ignore it, when yo do tell them you are holding them for a reason, they look at you like you have 5 heads, then they say, you should try this routine i read in flex. it is hardcore you have to do 16 sets of legs 3 times a week. idiots, lol.
            TRUEPROTEIN.COM

            THE HIGHEST QUALITY SUPPLEMENTS AT THE ABSOLUTE LOWEST PRICE...

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            • #7
              tpc, You know I used to get strange looks when I was doing the stretches, now everyone just stays clear cause they know I might eat them, hehe...
              "That damn log book"

              www.trueprotein.com Highest quality protein at the lowest price...

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              • #8
                Originally posted by RaulJimenez
                TPC : I though you had a dog right by your side to crap the fuck outta all intruders, (DC) , where the hell is he when you are doing your stretches?

                i train at a totally different gym then DC, i absolutly refuse to workout at "Curves for women". i might check it out, dante is always talking about how the weight selection and atmosphere is great. perfect environment for tricep kickbacks, cable flys, and as well he is always talking about their "ass blaster" machine that isolates his gluteal muscle group. he says he is firming up his backside for the summer, this guy loves wearing his custom green-sparkle speedo cut a little tighter then usual, at the beach. i'll take a few snap shots for you guys, once may-june hits.

                tpc


                Last edited by tpc; 03-28-2004, 11:06 PM.
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                • #9
                  Once summer hits, He trades in his Trademard "Hammer" Zubaz pants with dumbells on them for his tight spandex too short shorts. The guys got style!
                  TRUEPROTEIN.COM
                  --THE BEST QUALITY SUPPLEMENTS FOR THE ABSOLUTE LOWEST PRICES

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                  • #10
                    you should see what he wears to the gym. this is no joke, one time he went to the gym wearing a wrestling uni-tard, that only had one shoulder strap, like tarzan. and for shoes, he laced up his special "construction work boots" with socks pulled up to his knees. he says this clothing combo helps with his lifting. i guess when you get to his size, you do whatever helps. personally i think he takes it a little too far. but that is just me.
                    TRUEPROTEIN.COM

                    THE HIGHEST QUALITY SUPPLEMENTS AT THE ABSOLUTE LOWEST PRICE...

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                    • #11
                      At work Tpc usually wears Z cavarrici pants with the pants tucked into colored socks that match whatever shirt color he is wearing, which is usually a circa 1987 boatneck/flashdance hybrid with tassles. I saw him leave for the gym one day with limegreen hotskin shorts pulled high "to accentuate the lower glutes" as he put it. He had no shirt but suspendars covering the nipples and miliatary boots again with limegreen socks and a limegreen headband to match the shorts. He donned his limegreen oakley sunglasses and was off to his tae bo class.
                      @dante_trudel

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                      • #12
                        What are the odds that me and TPC wear the same thing??? That's Eerie!

                        DC just go bust out all the cross-colour you have and rock em backwards like your boys, Kriss-Kross.
                        TRUEPROTEIN.COM
                        --THE BEST QUALITY SUPPLEMENTS FOR THE ABSOLUTE LOWEST PRICES

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                        • #13
                          Originally posted by Doggcrapp
                          At work Tpc usually wears Z cavarrici pants with the pants tucked into colored socks that match whatever shirt color he is wearing, which is usually a circa 1987 boatneck/flashdance hybrid with tassles. I saw him leave for the gym one day with limegreen hotskin shorts pulled high "to accentuate the lower glutes" as he put it. He had no shirt but suspendars covering the nipples and miliatary boots again with limegreen socks and a limegreen headband to match the shorts. He donned his limegreen oakley sunglasses and was off to his tae bo class.

                          dante, your only jealous i can get away with the red suspenders because my nipples are proportionate to my body and the suspenders cover them up.

                          i am not kidding people this guys nips look like aunt jemima's pancakes. each one is easily the size of tea cup plates. you only wish you could get away with the gear i wear.

                          BGB, tell me you wear the suspenders too at the gym. i feel so much less inhibited with movement, especially when i am doing aerobics.

                          we will be offering dante style leg warmers very soon at the site. they will be called cozy-calf's and each one personally tested to DC standards.

                          Last edited by tpc; 03-29-2004, 01:21 AM.
                          TRUEPROTEIN.COM

                          THE HIGHEST QUALITY SUPPLEMENTS AT THE ABSOLUTE LOWEST PRICE...

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                          • #14
                            As youve never seen anything but my forearms Im getting worried your spying on me in the bathroom--lol
                            @dante_trudel

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                            • #15
                              Bump
                              International Elite Raw Powerlifter
                              Blood - Sweat - Chalk

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