First Go At DC. Critiques Please

[fireguy10720]

Alright guys, little about me. I'm 31 years old been training hard and consistent since graduating high school. 5'10", current weight is 178(dry in the morning) 8% bodyfat. Currently been doing a PHUL routine. Stands for power hypertrophy upper lower. Monday would be power upper, tuesday power lower, thursday hypertrophy upper, friday hypertrophy lower. Made some decent progress on this but looking to change up for a few reasons. Have kinda stop progressing on my current program, looking to get big/strong without much bodyfat gain, also wanting to switch to a 3 day a week routine as i am a fireman and trying to rely on getting in a weight workout on duty is always up in the air. If i can switch to a 3 day i can just schedule my lifting days on my inbetween days off and get my cardio done on duty.

Here is my current diet as it sits now:
Meal 1: 2whole eggs, 3egg whites, 3 slices turkey bacon, 1/2 cup steel cut oats with berries and cinnamon
Meal 2: 8 oz lean meat, sweet potatoe or 1/2 cup brown rice, 1 apple
Usually lift after meal 2 then concume a shake of 1 scoop whey, 5grams of creatine, then sip some BCAA'S on the way home. Next meal is 60 minutes later
Meal 3: 8 oz lean meat, 2 slices ezekial toast, veggies, 1/2 avacado
Meal 4: 2oz lean meat, 2 whole eggs, 3egg whites, 1/2 cup steel cut oats, 1 banana
Meal 5: 8oz lean meat, veggies, 1/2 avacado
Meal 6: 2 scoops blend protein with 1 Tsbp peanut butter mixed with ice and water
Drink 1-1.5 gallons of water a day
Other supplements= Fish/Flax oil, Multi, Vit C

Been reading a lot on DC for a while now and this is my tenative first blast
"A" Workout
Chest:
1-Flat B.B. bench 11-15 rest pause
3-Incline D.B. 11-15 rest pause
5-Smith Decline bench 11-15 rest pause
Shoulders:
1-Standing B.B. press 11-20 rest pause
3- Wide grip upright row 11-15 rest pause
5-Seated smith behind head press 11-20 rest pause
Tricep:
1- Close grip bench 11-20 rest pause
3-Incline skullcrusher 20-30 rest pause
5- Dips 20-30 rest pause
Back Width:
1-Rack chins 11-15 rest pause
3-Close grip pulldown 11-15 rest pause
5- Under hand chins 11-15 rest pause
Back Thickness:
1-Floor deads 6-8 straight +10-12 reps
3-T bar row 6-9 straight +10-15 reps
5-B.B row 11-15 rest pause

"B" Workouts
Biceps:
2-B.B. curl 20-30 rest pause
4-Spider curl 20-30 rest pause
6-Alt. D.B. curl 11-20 rest pause
Forearms:
2-Hammer curl 10-20 straight
4-Reverse grip EZ bar curl 10-20 straight
6-B.B. wrist curl 10-20 straight
Calves:
2- 45 degree calve raise 10-12 straight
4-Seated calve raise 10-12 straight
6-Leg press toe press 10-12 straight
Hamstrings:
2-Straight leg deadlift 12-15 straight
4- Seated leg curl 15-30 rest pause
6- Sumo leg press 15-25 straight
Quads:
2-Back squat 6-10 straight + 20 rep W.M.
4-Hack squat 6-10 straight + 20 rep W.M.
6-Leg press 6-10 straight + 20 rep W.M.

Sorry so long but i want to make sure i'm on the right track with training AND diet. I'm ready to grow and want to make sure i'm going at this the right way. Also i'm sure it doesn't matter but because of work there may be some weeks i have 2 days off between workouts instead of one or something, this make any difference??
Looking forward to feedback
Thank you!!!!

[liftweights]

Sorry, I stopped here:

"Been reading a lot on DC for a while now and this is my tenative first blast
"A" Workout
Chest:
1-Flat B.B. bench 11-15 rest pause"

[fireguy10720]

Sorry, I stopped here:

"Been reading a lot on DC for a while now and this is my tenative first blast
"A" Workout
Chest:
1-Flat B.B. bench 11-15 rest pause"

I know it's not an exercise that's recommended anymore but it's one I'd like to improve on and have never had issues with this move in the past. If it shouldn't be used ever that's all I need to know, it's easily replaced. That's why I'm here posting before I get rolling wanting to make everything as good as it can be.
Thank you for anyone who takes the time to read and respond. I appreciate all help

[Petros]

Edit it and take it out, if you know its not an exercise thats recommended then you already have your answer . Hurry before MF comes and sees this!!! HURRY!

I know it's not an exercise that's recommended anymore but it's one I'd like to improve on and have never had issues with this move in the past. If it shouldn't be used ever that's all I need to know, it's easily replaced. That's why I'm here posting before I get rolling wanting to make everything as good as it can be.
Thank you for anyone who takes the time to read and respond. I appreciate all help

[liftweights]

Just don't want you to tear your pec man, that's all. If you want a flat movement for your chest in A1 how about a flat machine chest press?

Your also displaying your routine in a way that's way more difficult to follow than it needs to be.

Its
A1,A2,A3

B1,B2,B3

Not #'d by the week in the blast. That just makes it confusing in a long blast.

You might also want to consider adding up your macros so we can more easily see what your getting in. No one wants to do that lol.

[fireguy10720]

Just don't want you to tear your pec man, that's all. If you want a flat movement for your chest in A1 how about a flat machine chest press?

Your also displaying your routine in a way that's way more difficult to follow than it needs to be.

Its
A1,A2,A3

B1,B2,B3

Not #'d by the week in the blast. That just makes it confusing in a long blast.

You might also want to consider adding up your macros so we can more easily see what your getting in. No one wants to do that lol.

Thank you! I'll swap out flat B.B for maybe hammer strength press. I just listed it that way for this post, thought it'd give you guys a better ideal what I was doing, it's a lot simpler in my log book. I'll try to figure out total macros for that diet and get back to you. Otherwise how's everything else looking diet and workout wise?
Thanks again for all the replies fellas

[LG1]

I would swap out the bacon for something more "substantial"- tuna, salmon, etc.

[mentalflex]

Edit it and take it out, if you know its not an exercise thats recommended then you already have your answer . Hurry before MF comes and sees this!!! HURRY!

I stopped reading when I saw 5'10 178lbs... and then a wall of text. Without any pictures and full training history, I am not going to comment.

Y'all can have fun

[fireguy10720]

I stopped reading when I saw 5'10 178lbs... and then a wall of text. Without any pictures and full training history, I am not going to comment.

Y'all can have fun

Sorry I didn't post up any pictures but the wall of text was me writing everything I could think of about myself, history, current program, diet ect.. Sorry, just looking for some feedback, everyone has to start somewhere..Thanks for all suggestions so far from everyone. Looking to start a blast Sunday.. Looking forward to it..

One last question, what have you all used for an app for tracking macros. Few different ones and not sure which is best. Thanks again

[mentalflex]

I'll just say good luck and leave it at that

Sorry I didn't post up any pictures but the wall of text was me writing everything I could think of about myself, history, current program, diet ect.. Sorry, just looking for some feedback, everyone has to start somewhere..Thanks for all suggestions so far from everyone. Looking to start a blast Sunday.. Looking forward to it..

One last question, what have you all used for an app for tracking macros. Few different ones and not sure which is best. Thanks again

[fireguy10720]

Also the 5'10" 178lbs, I used to be 230lbs, compete in a few local shows so leaned up a bit then competed a few times in the firefighter combat challenge national events so I really leaned up as I needed quickness. Been a few years since competing in that now and my strength has come back up ( can squat and dead over 400lbs on both) but my size has not come up much. Could be not eating enough, or my previous programs, probably tended to overtrain, but now its time to change

[DC_catholic315]

My personal opinion on chest incline smythe, incline barbell, and a flat or decline hammer is a good place to start, For tris reverse grip smythe a are like amazing if you never worked with em they will def help in place of the krushers (and secondary for chest)
I'd do seated military in place of standing (you'll move more wieght) I'd replace the upright rows with another pressing movement I like bells or sitting backward on the hammer (to keep grinding more and more poundage) I'd swap wrist curls for one arm reverse cable curls again to increase wt and these are truly amazing at increasing arm mass... Jus basic suggestions to be able to really try and progress with the most lbage possible... Also I'd drop a row and do a rack deadlift and beat your log book like it owes you money And some pics would help the real advanced dudes chime in on the diet.... Search massive g diet thread though

[DC_catholic315]

Some pics would let the big dawgs chime in here. I will say that you should forget about everything except how quick can I progress in wt, with good form, with controlled neg, feeling the muscle work... And weak point training..... Let's not get caught up in that I need long head for kick backs this or glutes for lunges ( I did and homon set me on the right path).... You should stick with " the big dog basics" lol (Scott I'm so ripping off your motivational post to me )

[fireguy10720]

Some pics would let the big dawgs chime in here. I will say that you should forget about everything except how quick can I progress in wt, with good form, with controlled neg, feeling the muscle work... And weak point training..... Let's not get caught up in that I need long head for kick backs this or glutes for lunges ( I did and homon set me on the right path).... You should stick with " the big dog basics" lol (Scott I'm so ripping off your motivational post to me )

Thank you so much. Exactly the stuff I'm looking for. Keep em coming..

[fireguy10720]

Took couple photos with my phone, was going to post them quick. Can't fugue out how. Any body point me in the right direction? Thanks