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  • First Go At DC. Critiques Please

    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!!!!

  • #2
    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"
    :preach:

    Comment


    • #3
      Originally posted by liftweights View Post
      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

      Comment


      • #4
        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!

        Originally posted by fireguy10720 View Post
        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

        Comment


        • #5
          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.
          Last edited by liftweights; 10-17-2013, 07:15 PM.
          :preach:

          Comment


          • #6
            Originally posted by liftweights View Post
            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

            Comment


            • #7
              I would swap out the bacon for something more "substantial"- tuna, salmon, etc.
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • #8
                Originally posted by Herculeus View Post
                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
                Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                Stickies...just read the damn stickies...

                2014 Xcalibur Cup Bantam Open - 1st
                2014 Tracey Greenwood Classic Bantam Open - 1st
                2015 Beat Cancer!

                Comment


                • #9
                  Originally posted by mentalflex View Post
                  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

                  Comment


                  • #10
                    I'll just say good luck and leave it at that

                    Originally posted by fireguy10720 View Post
                    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
                    Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                    Stickies...just read the damn stickies...

                    2014 Xcalibur Cup Bantam Open - 1st
                    2014 Tracey Greenwood Classic Bantam Open - 1st
                    2015 Beat Cancer!

                    Comment


                    • #11
                      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

                      Comment


                      • #12
                        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
                        Last edited by DC_catholic315; 10-18-2013, 12:46 PM.
                        I see you didn't take a s#!t before deadlifting....
                        I too like to live dangerously

                        Comment


                        • #13
                          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 )
                          I see you didn't take a s#!t before deadlifting....
                          I too like to live dangerously

                          Comment


                          • #14
                            Originally posted by DC_catholic315 View Post
                            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..

                            Comment


                            • #15
                              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

                              Comment

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