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  • first cycle on DC

    This is near the end of my second week of my first cycle and first time using DC training.

    Before:
    Age: 21
    Lifting experience: 6 years, 4 seriously
    5 10"
    174lbs (up from 118 pounds four years ago)
    took four weeks off from lifting before hand


    2nd week mark:
    5 10" (obviously)
    184.8lbs
    about as lean (roughly 14%bf, I say this cause I've had underwater submerge before)

    I am running 500mg of IP Sust in bi-weekly 250mg injections. In addition I have Nolva on hand. I plan on running this for 10 weeks.

    Typical day's diet (keep in mind I'm poor lol)
    Meal 1:
    Run at least one mile before hand (I haven't been doing this very frequently )
    Three Croissants
    Tall glass of milk
    Two servings of protein powder
    1 multivitamin
    Protein = 62g

    Meal 2:
    1 ½ PB&J Sandwiches
    One can of Tuna
    Protein = 40g

    Meal 3
    Three baked potatoes
    Tall glass of milk
    Two serving of protein powder
    Protein = 64g

    Meal 4
    1 tuna sandwich
    One additional can of tuna
    Protein = 64g

    Meal 5
    Half a chicken
    Protein = 60g

    Total Protein (off day): 290g

    My schedule:
    Day 1
    Military Press r/p
    DB Flys r/p
    Lat pulldowns r/p
    Machine rows r/p
    skull crushers r/p

    Day 2
    Preacher curls r/p
    Wirst curls r/p
    Calf raises DC style
    Hack Squats 20 rep and 6 rep heavy
    Glut/Ham raises
    cable crunches

    Any comments or advice?

  • #2
    No offense man, but you really need to study up on DC's program, I would like you to go through the sticky and read the Dogg Logg at MM and the "CFP" thread before you even think of starting, thank you...
    "That damn log book"

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

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    • #3
      You didn't read enough. It's great that you are gaining but you have to comb through CFP again and you will figure it out. Not quite DC training sorry. Do as InHuman advised and go read the Dogg Log on MM in the Power Section. Good Luck
      Trueprotein.com

      Troponin Athlete

      Lana's EggWhites "Get Hard, Stay Hard"

      Comment


      • #4
        First off I'd like to thank you for taking the time to criticize me constructively.

        I read the Dogg Logg on MM and I've read the DC training sticky several times perviously and CFP on Iron Addicts webpage, and here is what I see wrong with my training.

        I should up my protein to 350grams
        I shouldn't rest pause machine rows (Ideally I should do T-bar or BB rows, however for some reason I've always felt more comfortable with the machine rows despite my natural preference for free weights)

        I do not plan on cycling DC style since this is my first cycle and I don't wish to stay on for longer than ten weeks.

        I know you all must answer alot of questions posted by new DCers, but I have taken the time to read these articles and while my flaws might appear to be obvious to you I am completely oblivious. Please help me with specific criticisms because you won't just be helping some useless kid, you'll allow me to contribute the results of my first time using DC training as well as my first cycle.

        P.S I've been doing extreme stretching and training each muscle twice every eight days as DC calls for. (Day 1 Tuesday Day 2 Thursday Day 1 Sunday

        Comment


        • #5
          Originally posted by gonnabemassive
          First off I'd like to thank you for taking the time to criticize me constructively.

          I read the Dogg Logg on MM and I've read the DC training sticky several times perviously and CFP on Iron Addicts webpage, and here is what I see wrong with my training.

          I should up my protein to 350grams
          I shouldn't rest pause machine rows (Ideally I should do T-bar or BB rows, however for some reason I've always felt more comfortable with the machine rows despite my natural preference for free weights)

          I do not plan on cycling DC style since this is my first cycle and I don't wish to stay on for longer than ten weeks.

          I know you all must answer alot of questions posted by new DCers, but I have taken the time to read these articles and while my flaws might appear to be obvious to you I am completely oblivious. Please help me with specific criticisms because you won't just be helping some useless kid, you'll allow me to contribute the results of my first time using DC training as well as my first cycle.

          P.S I've been doing extreme stretching and training each muscle twice every eight days as DC calls for. (Day 1 Tuesday Day 2 Thursday Day 1 Sunday
          Ok then, we do not discuss diet here per DC's wishes and why don't you put up your three exercises you do for each bodypart so the guys can go over them and give you some feedback...
          "That damn log book"

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

          Comment


          • #6
            definatly throw out the dumbell flys, remember DC wants you to go with compound exercises im no advanced bodybuilder but you can do DB flys and tricep kickbacks all day and do nothing. keep in mind that you also need 2 other exercises, its like a 3 exercise rotation for each day, and do the stretches!

            Comment


            • #7
              Gonnabemassive::I do not plan on cycling DC style since this is my first cycle and I don't wish to stay on for longer than ten weeks.

              DC:: I dont get this statement at all. The only thing I recommend is doing 4-8 weeks on and 2-3 weeks with ancilliaries. That can be once in your lifetime. Twice in a year. Or whatever you choose to do with it. If you wanted to do 10 weeks you would go 5 weeks blasting 2weeks ancilliaries, 5 weeks blasting and then 2-3 weeks ancilliaries again. I continually dont get why people think my methods involve anything other than their own choice on length but I suggest a 4-8, 2-3 concept. Where have I ever said you need to stay on a certain length of time? Thats your choice.
              @dante_trudel

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              • #8
                Shoulders:
                Military press
                Side laterals
                Upright rows

                Chest:
                DB press
                Incline BB press
                DB Incline press

                Triceps:
                Skullcrushers
                Dips
                Close grip bench

                Back width:
                Lat pulldowns
                Weights Pull ups
                Straight arm lat pulldowns

                Back thickness:
                Machine rows
                Rack deadlifts
                T-Bar rows

                Quads:
                Hack Squats
                Squats
                Leg extensions

                Hams:
                Glut/Ham raise
                Lunges
                SLDL

                Calves:
                Calf raises
                Seated claf raises
                Donkey calf raises

                Biceps:
                Preacher curl
                EZ curl
                Alternating DB curls


                Those are the three exercises per muscle group. I had in fact been doing flat DB presses instead of flys, but was entertaining the idea of changing it up. I think now I'll slide into Incline bb press. I'm supposed to switch up these exercises when I plateau right?

                Dante: I'm sorry, I was under the impression that you suggester staying on all year and having cruising peroids where you run test at a low dosage then back on full. Should I wait to weeks after my first 5 week period to start the nolva or jump right into it? What dosage should I use?

                Comment


                • #9
                  abs:
                  Cable crunches
                  weighted decline bench crunches
                  weighted decline bench twisting crunches

                  forearms:
                  wrist curls
                  reverse wrist curls
                  Captain of Crush Grippers

                  Comment


                  • #10
                    As for your exercise selection -

                    Shoulders:
                    Military press - Yes
                    Side laterals - No
                    Upright rows - No (correct me if I'm wrong guys)

                    I'd do any of these - Behind the neck presses, Machine Presses, Dumbbell Presses, COMPOUND MOVEMENTS!

                    Back width:
                    Lat pulldowns
                    Weights Pull ups
                    Straight arm lat pulldowns - I'd change this, Rack Chins maybe


                    Quads:
                    Hack Squats
                    Squats
                    Leg extensions - No - Smith Squats, Leg Press would be better choices

                    Hams:
                    Glut/Ham raise - I have no idea what that is?
                    Lunges - No - Look into Leg Press Hammy Presses and lying leg curls
                    SLDL - Yes

                    Hope this helps, keep it simple and keep it compounds.
                    Training Like Crapp Takes Intensity

                    Comment


                    • #11
                      Keep in mind the compound movements. That means multijoint movements aside from bicepts and some tri exercises. Apoc gave you some great ideas for exercise and the Dogg Log on MM has a lot of workouts on it with exercises you could choose from.

                      get big :dcchomp:
                      Trueprotein.com

                      Troponin Athlete

                      Lana's EggWhites "Get Hard, Stay Hard"

                      Comment


                      • #12
                        Gonnabemassive:ante: I'm sorry, I was under the impression that you suggester staying on all year and having cruising peroids where you run test at a low dosage then back on full. Should I wait to weeks after my first 5 week period to start the nolva or jump right into it? What dosage should I use?

                        DC::I hope everyone on this board who sees this on other sites corrects the person on this. If someone is basically on year round anyway then I would suggest a better way being 4-8 and 2-3. With that said its up to the individual what he wants to do with this. One 4-8 week cycle in his lifetime, two this year back to back, one this year and one next year, on for 6 months off for 6 months, whatever he wants to do with it. I dont suggest cycling year round, I dont even suggest cycling, thats up to an individual, but if your going to do it on your own valition, I ask instead of going 12 weeks straight and hoping on a wing and a prayer that you wont get sick and lose all muscle mass when you get off, that you try my notion of doing it instead
                        @dante_trudel

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                        • #13
                          Thanks alot guys.

                          Dante: I'll try u're system for cycling by going 6 on 2 off 6 on and drop the dose down to 400mg since I only have so much. I do have a couple questions though

                          1. Since I'm using sust should I wait two weeks afte my last injection before I use nolva?

                          2.How much Nolva should I use ED?

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                          • #14
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