hey dogg pound....

[Tyson23]

I wanted to get some feed back on my workout i have set up. I am not doing the DC workout becuase i feel that after reading everything on this board i still have some more maturing to do as a trainer before i step into DC's world But i read this board everyday and i love it. I totally believe all of his theories on things and its just fuckin brilliant. I have cut back on volume big time in the last few months little by little and im finally down to this. I know its not DC WO but this is the only place i could post something like this without getting bashed about it not being Enough.

Mon
chest 2 sets flat db press 10reps
dips 1set 12reps
shoulder= 2sets militery press 8reps



Wed.
Back- lat pull down 2sets 10reps
bent over row= 1setx8reps
db curl 2setsx 10


Friday
Leg press ( cant squalt knee pain) 2sets 20reps
deadlift 2sets 10reps
calves raise 2sets

cardio 4-5times a week 45min good paced walk first thing in morning or late at night


let me know what you think..... it took alot for me to cut down volume but man do i see the light now, i am growing great off it even though im dieting ive put on some muscle. And i will NEVER go back to volume training again thanks for all your guys posts and DC of course for teaching what REALLY works in this sport.

[In-Human]

Tyson23, I think it took a lot to say that you need to mature a bit in training before taking on this program, congrats to you for seeing that.

I really hope you do try other programs first, just to see if you are not missing out on other things.

I know it is tough to get away from high volume, but trust me, when you feel you are ready and you know you are ready, this is the program for mass, without a doubt.


Good luck and I will let other members remark on your training...

[Tyson23]

thanks IH i appreciate it. Ive been training for a good amount of years but if you ask how much ive progressed the number of years dont macth up with my numbers in the gym. Its time to get serious and i have in this past year. For starters its the first time I actually decided to get this dam bodyfat off and see what i have under it. All these years ive been doing the FLEX magazine bulking phase ..... shit ive been bulking for 3years lol. But i decided to lean up see what im workign with and bulk up the RIGHT way this time. I apprecate you support and trust me i dont post much on here becuase im not doing the DC program but im always logged on reading your post and if there is anyting ive learned its that DCs style works and that you are one hungry man LOL

[In-Human]

Tyson23, LOL, very good post, I think I have been bulking for 25 years myself and with DC helping me get out of this stalled weight that I have had for a couple of years, stuck in a high volume I don't know where I am going routine, now it is time to shed the fat and hoist myself on stage to show what I got, hope no one laughs to hard at me...

[Tyson23]

man i can only look up to you guys and hope to be nearly as big or strong as you, nobody will be laughing trust me. One thing ive noticed about me cutting my volume down big time is how i dont feel like im undertraining at all becuase im really going as heavy as possible and trying to progress each workout whether its adding weight or reps, usually more reps till i can add the weight. And another thing is the look on pepoles faces when i tell them i only train 3days a week core movements couple sets. Everytime i tell them this the first thing the say is so your kida of taking a break from training or just kinda of mantianing? Idiots if they only knew lol. I also want to add that im doing the DC stretches in my routine......

[nemo]

Re: hey dogg pound....

Originally posted by Tyson23
Leg press ( cant squalt knee pain) 2sets 20reps

if squatting is causing you knee pain, and leg pressing is not, then you are squatting incorrectly.

try widening your stance and isometrically pushing out against your feet while you squat so it is like you are attempting to push apart the floor beneath you with your feet. this will help stop side to side knee movement and having your knees drift over your toes which are the most common sources of pain from squatting.

[Tyson23]

thanks nemo good post...... so what your saying is have a stance alittle wider then shoulder width and kinda of push with the inside of my foot more ? If you could give me alittle more detail on what your saying so i udnerstand it better.... and in the leg press i have to admitt i dont go all the way down either to do my knee pain but i do go quite a bit down.

[In-Human]

Tyson23,. Yes that is what Nemo is saying a little wider than shoulder width and you can if you like point your feet out from you a little, it will help you get deeper, ass in the grass so to speak...

[nemo]

push your feet outwards so your feet are kind of pushing up against the outsides of your shoes. this will help stop your knees from wobbling from side to side. in powerlifting circles this is known as "spreading the floor." I will try to find you an article that describes it better.

BTW if you are feeling knee pain when you are trying to go deep it is probably because your knees are drifting over your toes. widening your stance some will help stop this with squatting and placing your feet a bit higher on the leg press plate should do the trick

[Tyson23]

thanks man for the info i appreciate it, i tore my acl back in 98 and i did about 80% of the physical therapy for it but once i was up and about and playin sports i never finished that last 20%. I never have done legs seriously and now that i want to i was wondering if i shoudl go back to rehab to get my knee stronger. I feel like im lacking stabilizing muslce in that leg its been some time its just weak and WEAK looking lol I just think i needs to be worked out

[jimpaul]

I had more knee pain from not going A2G (ass to grass), now the problem is gone. Just start out lighter to get the surrounding muscles and stuff used to the movement.

IOW, don't go too heavy at first, hope all this helps you!

jim

[Tyson23]

oh trust me JP i will be doing 1 45 on each side to start with..... ive never done legs before atleast not seriously and plus with my kneee issue i just always did upper body but now that its bigger i need to look poportioned. If i still have pain maybe i do have to go back to physical therapy and finsihed the last part of rehab but i doubt it.

[nemo]

http://www.elitefts.com/documents/Seminar_squats.htm

not all of these tips apply (some are in regards to powerlifting equipment) but most are very helpful.

[Northwatch619]

Nemo, I-H

At the gym I’m working out at they have a wooden wedge that you can place under your heels. Giving you an easier lift off at the bottom of your squat. Is this a good practice to use if one has knee problems or would you consider this cheating? I had read about the wider stance previously & pointing the toes out, allowing additional weight to my routine and now will add, “spreading the floor” practice.

NW

[In-Human]

Northwatch619, One of the main reasons for using a board under your heels is a tight or not very flexable Achillies Tendon, I would opt for the feet being flat...