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  • #1

    New to the Board

    Whats up bros! I'm new to the board, been reading into DC training for a
    couple of weeks now and decided to commit. Had my first DC workout yesterday after a week and a half layoff from conventional training ( straight sets
    & moderate volume.) and am not ashamed to say that this morning I feel like
    someone beat the hell out of me :Punch:
    If this is any indication of the workouts to follow I believe that this system is gonna be awesome. well time to grub bros. :dcchomp:
    Later.
    Tags: None
  • #2
    welcome and good luck!!
    "Well done is better than well said"

    :rocker:



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    • #3
      Welcome to the board. Sounds like you are off to a great start!!!

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      • #4
        Welcome. What did your first workout look like?

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        • #5
          Welcome bro.
          Official Web Designer of Intensemuscle.com :peace:

          Advocate for Socially Relevant Search Engine -http://theenginuity.com

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          • #6
            Welcome to IM!!! (insert waving hi smily here)
            Greek women, we may be lambs in the kitchen, but we are tigers in the bedroom.


            MOD @ www.proactivehealthnet.com

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            • #7
              How's it going US,
              I did chest, delts, Tri's and back. For chest, Incline bench 4 warm-ups followed by a killer R/P work set finished with a static then strecthing. Standing military press for delts, same scheme with the exception of only 2 warm-up sets (shoulders pretty much warmed up from Inclines)
              Tri's, Skull crushers on a slight Incline (only 1 warm-up set) Back (width) Pulldowns (4 warm-ups) 1 agonizing R/P set ( don't have my notebook infront of me but I think between 10 & 12 rep's then a static & strecthing. Back (depth) bent rows (2 warm-ups) 1 R/P set W/ a static & strecthing.
              Been training off and on for 11 years (mostly on) 5'6" 170 lb's Looooong way to go!
              I know my body pretty well so I think soreness should peak sometime later tonight and I should be good for tomorrows battle with the iron, as long as I keep the protein and calorie
              high to speed up recoup. btw I'm going at it totally natural.

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              • #8
                OK cool everything looks good except we do not rest pause very many back thickness exercises and that includes rows. But other than that, looks good! I'm 5'6" too by the way

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                • #9
                  BB63 (hope you don't mind the abbreviation of your handle),

                  Welcome to IM!!!

                  Don't rest pause on your bent over rows, or any back thickness movements for that matter. No statics on them either. To dangerous on the lowerback. Just straight set 'em.
                  Also save your 1 back stretch for after you've done both your back exercises.
                  I'm not sure about whether or not you should be rest pausing Standing Militaries. Hopefully someone else will chime in here.
                  Anyway, there are some things you just don't/shouldn't r/p because they are too dangerous or too difficult.
                  CrossFit Champions
                  Champions Combat Arts

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                  • #10
                    high bigbrat. is that a warhammer guy in your avatar?
                    www.trueprotein.com

                    www.proactivehealthnet.com/healthBB/

                    "Those who do not beleive in the impossible, should not distract those who are already doing it"

                    "if we aren't supposed to eat animals, why are they made out of meat?"

                    Note: i'm not an expert, but i'm probably right.



                    "Furthermore, the urge to overindulge is almost absent when drinking urine." - the skeptic's dictionary about urine therapy.

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                    • #11
                      The bent overs and militarys more closely ressembled strip sets than R/P. would be too much pressure on the lower back for a true R/P, but I wear a belt just the same.
                      MsteveM, Don't know for sure who the guy is, sorry.

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                      • #12
                        More closely resembled strip sets??? That is not DC training. So you are doing drop sets?

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                        • #13
                          did that only for shoulder presses and bent rows I thought it would be a good way to get the most out of 1 work set, with out causing injury to my lower back. If you or anyone else has a better way let me know, I'm here to learn like everyone else.

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                          • #14
                            No, the worst thing you can do is start changing things around. Dante highly recommends just sticking to the program and doing it however it is laid out. For back thickness exercises, we do not do RP for safety issues. Drop sets are not a part of the program period. However, you CAN Rp the standing presses all you'd like, that's certainly a rest/pausable exercise. Remember, no drop sets though.

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                            • #15
                              I hear ya bro, point well taken.

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