Ive been reading up on DC for a while now and have been doing it for the last 3 weeks and absolutely love it. Ive read and read and read again but theres a couple little questions I had that I wasnt able to quite find answers on. Im 26 years old 5'9", 178lbs and natural. I previously ran a power/hyper split and liked that but the time I was spending in the gym was just a little much. Im all about the KISS method, keeping things simple. I got interested in DC training because I dont like spending a ton of time in the gym and would rather get in, bust my ass, and get out. Heres what Im running.
A1
Inc. Hammer Strength 11-15/RP for 3 "sets"
Military Hammer Strength 11-15/RP for 3 "sets"
Cybex Dip Machine 15-20/RP for 3 "sets"
Close Grip Pulldowns 15-20/RP for 3 "sets"
Deadlift 6-10/SS
B1
Straight Bar Curl 11-15/RP for 3 "sets"
Hammer Curls 11-15/RP for 3 "sets"
Donkey Calf Raises 15-20/SS w/20 sec negatives
Seated Leg Curls 15-20/RP for 3 "sets"
Cybex Leg Press 4-8/SS plus WM
A2
Smith Machine Flat Bench 11-15/RP for 3 "sets"
Smith Machine Military Press 11-15/RP for 3 "sets"
Smith Machine Rev. Grip Bench 15-20/RP for 3 "sets"
Wide Grip Weighted Pullups 11-15/RP for 3 "sets"
Hammer Strength Machine Rows 10-12/SS
B2
DB Curls 11-15/RP for 3 "sets"
Rev. Grip Curls 11-15/RP for 3 "sets"
Seated Calf Raises 15-20/SS w/20 sec negatives
Lying Leg Curls 15-20/RP for 3 "sets"
Back Squat 4-8/SS plus WM
A3
DB Inc. Press 11-15/RP for 3 "sets"
DB Military Press 11-15/RP for 3 "sets"
Weighted Dips 15-20/RP for 3 "sets"
Wide Grip Pulldowns 15-20/RP for 3 "sets"
Rack Pulls 10-12/SS
B3
Weighted Pullups 11-15/RP for 3 "sets"
Cybex Curl Mach. 11-15/RP for 3 "sets"
Standing Calf Raises 15-20/SS w/20 sec negatives
Ham Raises 15-20/RP for 3 "sets"
Hack Squat 4-8/SS plus WM
I kind of wish I could just do A1/A2 and B1/B2 as the 3rd cycle exersizes arent ones I like very well but put there cuz I ran out of others. Also if I plateau on a certain movement I wont have anything to substitute.
Can you just run 2 or is it mandatory to run 3?
Currently Im still reverse dieting from competing in March so Im still bringing cals up. They will seem very low to most of you as I read up you guys run a lot more food than most programs. Im all about eating massive quantities of food but also want to keep bf somewhat in check. Im actually IFing right now as small meals are a tease for me and leave me unsatisfied. Typically I break my fast around 3pm, train at 5:30 and then consume the rest of my cals in 2 meals post workout.
Macros are 50f/350c/220p
My metabolism still seems to be pretty damaged as I had to dip real deep for this prep so anytime I bring cals up too high I put on weight VERY fast. Also having a very sedementary job contributes to a lower cal consumption.
I am doing weight training M, W, F and 30 mins LISS cardio on Tues, and Thurs.
Just wanted to get some opinions from the more experienced on here. The only thing that bugs me really is the A3 and B3 days as those are movements Im not crazy about. Any barbell shoulder pressing kills my shoulder. Besides that Ive been beating my log book every workout so I know Im on the right track. Im sure I missed a few details so any input/suggestions are greatly appreciated. Thanks guys!
A1
Inc. Hammer Strength 11-15/RP for 3 "sets"
Military Hammer Strength 11-15/RP for 3 "sets"
Cybex Dip Machine 15-20/RP for 3 "sets"
Close Grip Pulldowns 15-20/RP for 3 "sets"
Deadlift 6-10/SS
B1
Straight Bar Curl 11-15/RP for 3 "sets"
Hammer Curls 11-15/RP for 3 "sets"
Donkey Calf Raises 15-20/SS w/20 sec negatives
Seated Leg Curls 15-20/RP for 3 "sets"
Cybex Leg Press 4-8/SS plus WM
A2
Smith Machine Flat Bench 11-15/RP for 3 "sets"
Smith Machine Military Press 11-15/RP for 3 "sets"
Smith Machine Rev. Grip Bench 15-20/RP for 3 "sets"
Wide Grip Weighted Pullups 11-15/RP for 3 "sets"
Hammer Strength Machine Rows 10-12/SS
B2
DB Curls 11-15/RP for 3 "sets"
Rev. Grip Curls 11-15/RP for 3 "sets"
Seated Calf Raises 15-20/SS w/20 sec negatives
Lying Leg Curls 15-20/RP for 3 "sets"
Back Squat 4-8/SS plus WM
A3
DB Inc. Press 11-15/RP for 3 "sets"
DB Military Press 11-15/RP for 3 "sets"
Weighted Dips 15-20/RP for 3 "sets"
Wide Grip Pulldowns 15-20/RP for 3 "sets"
Rack Pulls 10-12/SS
B3
Weighted Pullups 11-15/RP for 3 "sets"
Cybex Curl Mach. 11-15/RP for 3 "sets"
Standing Calf Raises 15-20/SS w/20 sec negatives
Ham Raises 15-20/RP for 3 "sets"
Hack Squat 4-8/SS plus WM
I kind of wish I could just do A1/A2 and B1/B2 as the 3rd cycle exersizes arent ones I like very well but put there cuz I ran out of others. Also if I plateau on a certain movement I wont have anything to substitute.
Can you just run 2 or is it mandatory to run 3?
Currently Im still reverse dieting from competing in March so Im still bringing cals up. They will seem very low to most of you as I read up you guys run a lot more food than most programs. Im all about eating massive quantities of food but also want to keep bf somewhat in check. Im actually IFing right now as small meals are a tease for me and leave me unsatisfied. Typically I break my fast around 3pm, train at 5:30 and then consume the rest of my cals in 2 meals post workout.
Macros are 50f/350c/220p
My metabolism still seems to be pretty damaged as I had to dip real deep for this prep so anytime I bring cals up too high I put on weight VERY fast. Also having a very sedementary job contributes to a lower cal consumption.
I am doing weight training M, W, F and 30 mins LISS cardio on Tues, and Thurs.
Just wanted to get some opinions from the more experienced on here. The only thing that bugs me really is the A3 and B3 days as those are movements Im not crazy about. Any barbell shoulder pressing kills my shoulder. Besides that Ive been beating my log book every workout so I know Im on the right track. Im sure I missed a few details so any input/suggestions are greatly appreciated. Thanks guys!
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