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Throwing myself into it

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  • Throwing myself into it

    I have ran DC before but I was pretty ignorant. Wasnt disciplined, sacraficed form for weight, and generally pissed around but still saw good results. After a few years of maturing I know Im ready for a new blast.

    First I know DC is intended to be slightly heavier but I have fairly small joints and heavy long term lifting screws up my wrists and left shoulder so I will keep it lighter and grow stronger within the range I can stick with safely.

    A1
    HS Bench Press 14-20
    Bent Over Row SS 4-6 8-15
    Rack Chin 25-30
    Military Press 17-30
    Lateral Raise 25-30
    Close Grip Bench Press 16-20


    B1
    Squat SS 4-6 + 8-15
    Widowmaker = Smith Squat
    Lying Hamstring Curl 16-20
    Hammer Curl 15-20
    Wrist Curl 30-45
    Standing Calf Raise 16-20 (on a smith to let me focus on weight + stretch)

    A2
    Incline Bench Press 17-25
    Rack Deadlift SS 20 (I can pull a lotbut wrist cant take it in low ranges)
    Weighted Chin 17-25
    Upright Row 15-20
    Face Pulls 20-30
    Dips 20-30


    B2
    Leg Press 16-20
    Widowmaker = Sissy Squat
    RDL SS 4-6 8-15
    Preacher Curl 25-30
    Seated Calf Extension 16-20
    Pin Wheel curl 15-20

    A3
    HS Incline Press 17-20
    Seated DB Military 25-30
    Bent Over Lateral Raise 30-40
    HS Low Row 17-20
    HS Pulldown 20-25
    Cable Triceps Extension 30-35

    B3
    Hack Squat 25-35
    Widowmaker = Hack Squat
    Sumo Leg Press 17-25
    BB Curl 20-30
    Reverse Grip Curl 3x15

    Does this look alright to everyone? Any suggestions? I might catch flack for the 2 shoulder movements but that is really just to bring up my medial and rear delts.
    Last edited by austin109; 06-22-2011, 12:49 AM.

  • #2
    Other Stats

    5'10

    198lbs

    ~12% BF

    6 years lifting

    23 years old.

    Will post pictures once I figure out why my new phone is deciding to delete everything.

    Long term goal is 220 lbs at the same bodyfat percentage. Planning on a year long bulk up program to get me as large as possible.
    Last edited by austin109; 06-22-2011, 12:37 AM.

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    • #3
      Yes? No?

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      • #4
        Is the order written your intended exercise order? Also, this doesn't sound like a 2-way DC split which is another reason why I ask, as you have multiple moves for the same bodyparts per workout

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        • #5
          Originally posted by Michael Travis View Post
          Is the order written your intended exercise order? Also, this doesn't sound like a 2-way DC split which is another reason why I ask, as you have multiple moves for the same bodyparts per workout
          This is the 2 way. The only variation is I have an extra shoulder movement to bring up my rear and medial delts based on some stuff Dante recommended if there is a badly lagging body part. Other than that it is the 2 way split.

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          • #6
            Originally posted by austin109 View Post
            This is the 2 way. The only variation is I have an extra shoulder movement to bring up my rear and medial delts based on some stuff Dante recommended if there is a badly lagging body part. Other than that it is the 2 way split.
            Exercise order is off in that case. Unless you are just listing the movements you are doing and not necessarily in that order.

            Comment


            • #7
              This is the order i'm familiar with. A1,A2,A3:Chest, Shoulders, Triceps, Back width, Back thickness. B1,B2,B3: Biceps, Forearms, Calves, Hamstrings, Quads.
              :kewlpics:You are correct, Dante did in fact take my avatar pic. lol

              Comment


              • #8
                I was just listing the exercises and not the order.

                Comment

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