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  • Making sure I'm doing this right...

    First day of workout 1....

    is this the correct series of activities i should be doing?
    15sec rests between negative and next set

    incline barbell : 8reps, 5sec negative, 3reps, 5sec negative, 1rep, 5sec negative, static hold
    pullups : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative, static hold
    military db press : 8reps, 5sec negative, 5reps, 5sec negative, 3reps, 5sec negative, static hold
    deadlifts : 8reps, 4reps
    RG Bench : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative

  • #2
    This is how I do it:

    Chest
    Shoulders
    Tris
    Back width
    back thickness
    23 years old, 6'3", 240lbs :showoff:

    430 strapped deadlift
    255 belted squat for reps :fresty:
    225 incline BB :fresty:

    GETTING THERE!

    Comment


    • #3
      the order of exercises is not what i am asking about, i am wondering if im missing any extra negatives, or anything like that

      Comment


      • #4
        Looks good, but I'd do it the way Dante has it set up, everything has been set up for a reason.

        At least, thats my take on it...
        23 years old, 6'3", 240lbs :showoff:

        430 strapped deadlift
        255 belted squat for reps :fresty:
        225 incline BB :fresty:

        GETTING THERE!

        Comment


        • #5
          ok, i think i will do that. thanks stang.

          I didn't really notice his ordering, I figured though that I could get good performance from the exercises if I space out ones that use similar muscle groups.

          Comment


          • #6
            Originally posted by losercore
            ok, i think i will do that. thanks stang.

            I didn't really notice his ordering, I figured though that I could get good performance from the exercises if I space out ones that use similar muscle groups.
            No problem. I h ave always read to follow everything exactly as DC says it, and the first time I read up on it, that was the order it was in, so thats the order I do it haha.

            One comment. For the static holds, you may or may not need them depending on how long you've been training, and how intense your workouts are. Noone can really judge that for you, but you'll know if its too much or just right.

            Good luck, and don't forget the stretches!
            23 years old, 6'3", 240lbs :showoff:

            430 strapped deadlift
            255 belted squat for reps :fresty:
            225 incline BB :fresty:

            GETTING THERE!

            Comment


            • #7
              thanks, good advice regarding the static holds, actually I didn't do statics for pullups and incline barbell, because i was totally wasted after these. i have been training on and off for about a year and a half, i consider myself an intermediate lifter. bench ~250, squat ~205 (i neglected legs for a while heh). Anyways, advice is valuable to me, i am really trying to perform this program the strictest i can.

              edit - i think in regards to my statics, i am going to lay light on them for a little while, maybe doing one per workout or something, and see how my recoveries and gains go.
              Last edited by losercore; 08-22-2004, 05:56 AM.

              Comment


              • #8
                Originally posted by losercore
                thanks, good advice regarding the static holds, actually I didn't do statics for pullups and incline barbell, because i was totally wasted after these. i have been training on and off for about a year and a half, i consider myself an intermediate lifter. bench ~250, squat ~205 (i neglected legs for a while heh). Anyways, advice is valuable to me, i am really trying to perform this program the strictest i can.
                Yeah I was out of lifting for about 2.5 months, in which time I found out about DC. I spent the last 2-3 months I guess just testing it out, getting everything down, and now that I'm back at school I can concentrate on school work and my training, and I'm still learning more and more about DC. Gym opens monday and I start my first 110% blast phase, I'm pumped!
                23 years old, 6'3", 240lbs :showoff:

                430 strapped deadlift
                255 belted squat for reps :fresty:
                225 incline BB :fresty:

                GETTING THERE!

                Comment


                • #9
                  Originally posted by losercore
                  First day of workout 1....

                  is this the correct series of activities i should be doing?
                  15sec rests between negative and next set

                  incline barbell : 8reps, 5sec negative, 3reps, 5sec negative, 1rep, 5sec negative, static hold
                  pullups : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative, static hold
                  military db press : 8reps, 5sec negative, 5reps, 5sec negative, 3reps, 5sec negative, static hold
                  deadlifts : 8reps, 4reps
                  RG Bench : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative

                  Why do you have a 5 sec neg after each of your reps? I think you've misunderstood something.
                  Kid's Wench :flex: and Bon-Bon's sis
                  Ask me about FitnessXLOnline.com
                  www.TrueProtein.com
                  *use FXL222 for a discount on your 1st purchase




                  Comment


                  • #10
                    its a 5-7 sec negative after each mini set. negatives after each rep are about 2 seconds

                    Comment


                    • #11
                      Originally posted by losercore
                      First day of workout 1....

                      is this the correct series of activities i should be doing?
                      15sec rests between negative and next set

                      incline barbell : 8reps, 5sec negative, 3reps, 5sec negative, 1rep, 5sec negative, static hold
                      pullups : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative, static hold
                      military db press : 8reps, 5sec negative, 5reps, 5sec negative, 3reps, 5sec negative, static hold
                      deadlifts : 8reps, 4reps
                      RG Bench : 8reps, 5sec negative, 4reps, 5sec negative, 3reps, 5sec negative
                      Please read DC's sticky on being frustrated, thank you...
                      "That damn log book"

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

                      Comment


                      • #12
                        Originally posted by KidRok's Lady
                        Why do you have a 5 sec neg after each of your reps? I think you've misunderstood something.
                        Exactly...

                        You CONTROL the weight down after each rep...

                        It is NOT 15 second rest... it is 15 deep breaths. These are done to quickly get oxygen back to your system to prepare for your next set.

                        TR

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