Please dont Flame me. (Learning)

[wildman536]

Ive Been Looking Up DC's Methods and have been making the Transition to them.

Ive Mimicked things like Incorporating Rest Pausing, Statics and Negs. i Still need to Read More on the Streching.

Heres What i Did Today. I Know i only Did 2 BPs but Until i know i Can Do This with all BPs ill Hit Em.

I Usually am a HIT Trainer so the Mind Muscle Connection and Knowing my Strength and Stuff like That I Know.

I Just Did Back and Bis. 2 Excersises for Both.

Bent Rows/(Yates Rows)- 135x15, 155x12, 175x10, 185x8, 210x7+4+3=(14RP)
Hang on a Pullup Bar for 1 Min

Rack Deads- 185x12, 225x10, 275x6+7+4=(17RP)
Lat Pulldown Strech for 1 Min.

BB Curls- 75x10, 95x4+4+2=(10RP)
DB Hang Strech for 1 Min

Machiene Curls- 70x12, 110x5+4+4=(13RP)
Did a Contracted Curl Hold for 1 Min.

Thanks for yalls Help.

[boffo234]

No rest pausing on Rows or DL's, and only one bicep movement.

[wildman536]

oh ok. Just Straight Sets on Them Then. You Think that 2 is OverTraining for Bis?

[wildman536]

How About This.

Did It Yesterday.

Chest/Tris Day

DB Incline- 70'sx12, 90'sx8, 100'sx4+3=(7RP)
Took some 45's and Did a 1 Min Strech.

Hammer Strength Incline Presses- 180x8, 230x6+4=(10RP)

DB Bench Press- 75'sx10, 95'sx6, 100'sx4

Close Grip Bench Presses- 155x10, 185x4

-V- Extentions- 180x20, 250x8+4+2=(14RP)
Dip 1 Min Strech

[Massive G]

We're not allowed to flame each other any more.It scares the children so we had to stop.
But don't get me wrong....if I could I would
I'd encourage you to head for the Dogg Pound and read the first couple of posts which outline Dante's training principles pretty thoroughly...
FH

[wildman536]

ive Read over Them alot bro. (Maybe not Enough) This is Why im asking and Doing 2 Excersises Per BP.

Id Like to put Togather a True DC Workout but am hoping that ill be able to Do It Right.

i know we cannot flame but a Critical Critique couldnt hurt could It?

[Massive G]

Re: Please dont Flame me. (Learning)

Originally posted by wildman536
Bent Rows/(Yates Rows)- 135x15, 155x12, 175x10, 185x8, 210x7+4+3=(14RP)
Hang on a Pullup Bar for 1 Min

Rack Deads- 185x12, 225x10, 275x6+7+4=(17RP)
Lat Pulldown Strech for 1 Min.

BB Curls- 75x10, 95x4+4+2=(10RP)
DB Hang Strech for 1 Min

Machiene Curls- 70x12, 110x5+4+4=(13RP)
Did a Contracted Curl Hold for 1 Min.

OK...Here's your critical critique from yours truly...

Lats--lets go with some kind of pulldown or chin movement for the first back exercise...rep range looks good there though

Back thickness--rack deads...good choice...no rest pause sets here, instead let's do, after warm-ups, a heavy set of 8 and then an even heavier set of 4....

Do your back stretch after these two....

BB curls...looks good

Machine curls-- switch this out for some kind of forearm movement...db hammer curls...rope curls....reverse curls etc...straight setted...

Do your stretches after these two, not in between

I'd switch the sequence to doing back along with chest, delts and tris and putting biceps with legs...train 3 days a week....MWF....TThS...Whichever you prefer....

[wildman536]

Thanks A Ton!!

Ill Do That!!

about my Diet do you think that i should do the 400-500 Grm Protien a Day Thing?

Im keeping my Carbs and Fat Minimal After 6 And Getting a TON of Protien and my Fats have Been Omega Types.

[wildman536]

Thanks Raul!! Im at about 3000 Cals,

Not as Big as Yall but Hoping i Can Be Someday.

My Stats are (5'7, 182ish, 22 Yrs Old.)

Im going for about 400-500 Protien, 200 Carbs, and the Rest of Cals From Fat.

Look Good?

[heavy hitter]

if you're trying to bulk i'd probably up the cals some more. that doesn't sound like much.

[wildman536]

Like about 3500-4??

[Massive G]

Agreed..I'd slowly start adding calories to your morning and postwork meals ..mainly carbs at those times IMO and see how your body responds to that ....Protein intake should be at 360-400grams+

[wildman536]

Tomorrow ill Have More Oatmeal, And Get my Cals to 3500.

[Massive G]

I know that some don't prefer to count calories offseason but I've found that for most Bodyweight x 20 seems to be a good place to start for gaining size....

[wildman536]

3660 or me. How would you Split That Up?