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  • New to DC. Training Plan Diet and Background Critique

    Hey guys!

    New to DC. Been doing Olympic Lifting for past three years. Before that did high rep lots of sets body building for 2 years. At one time followed Arnold double split program. I started my journey at 5'9" 110 lbs. I am current 5'9" 158lbs. Want to get bigger and stronger and my coach here told me to start DC. Said he did it for a while before starting oly lifting. I am in the army. Eat 3 of my meals at army chow hall. Basicly rice meat and veggies/fruit. The diet I have below is what I am currently eating. It seems to follow guidelines of DC Training. We also do some type of cardio Monday through Friday and I run Saturday too. Below is my training plan after reading stickies and newbie posts. Let me know what you guys think of it! Thanks in advance!
    __________________________________________________ ______
    Movements

    Chest
    Decline Barbell Press 11-15 RP
    Incline Barbell Press 11-15 RP
    Hammer Strength Press 11-15 RP

    Biceps
    Standing Barbell Curls 15-25 RP
    Dumbbell Incline Curls 20-30 RP
    Barbell Preacher Curls 15-25 RP

    Triceps
    Close Reverse Grip Bench Press 11-15 RP
    Dips 15-20 RP
    EZ Bar Skull Crushers 20-30 RP

    Forearms
    Hammer Curls 11-20 SS
    Pinwheel Curls 11-20 SS
    Reverse Grip Barbell Curls 11-20 SS

    Shoulders
    Seated Military Press Smith Machine to Back of Head 11-20 RP
    Standing Barbell Press 11-20 RP
    Seated Dumbbell Press 20-30 RP

    Quads
    Back Squats 1SS (6-10 reps) + WM
    Hack Squats 1SS (6-10 reps) + WM
    Leg Presses 1SS (6-10 reps) + WM

    Hamstrings
    Romanian Deadlifts 10-15 SS
    Prone Leg Curls 15-20 RP
    GHD Glute Hamstring Raises 15-20 RP

    Calves
    Seated Calf Raises 10-12 SS
    Calve Raises in Hack Squat 10-12 SS
    Barbell Standing Calf Raises 10-12 SS

    Back Thickness
    Floor Deadlifts 2SS (5-8 reps)
    T-bar Rows 2SS (9-12 reps)
    Rack Deadlifts 2SS (5-8 reps)

    Back Width
    Reverse Close Grip Pull-ups 15-20 RP
    Wide Grip Rack Chins 15-20 RP
    Hammer Strength Pull Downs 15-20 RP

    __________________________________________________ __
    Split

    A1
    Incline Barbell Press
    Seated Dumbbell Press
    Close Reverse Grip Bench Press
    Wide Grip Rack Chins
    Floor Deadlifts
    Weighted Crunches RP
    Weighted Straight Leg Lifts RP

    B1
    Barbell Preacher Curls
    Hammer Curls
    Barbell Standing Calf Raises
    Prone Leg Curls
    Back Squats
    Decline Crunches SS
    Straight Leg Lifts SS

    A2
    Decline Barbell Press
    Standing Barbell Press
    EZ Bar Skull Crushers
    Hammer Strength Pull Downs
    Rack Deadlifts
    Weighted Decline Crunches SS
    Weighted Hanging Oblique Crunches SS

    B2
    Standing Barbell Curls
    Pinwheel Curls
    Calve Raises in Hack Squat
    GHD Glute Ham Raises
    Leg Presses
    L-Sits SS
    Hanging Oblique Crunches SS

    A3
    Hammer Strength Press
    Seated Military Press Smith Machine to Back of Head
    Dips
    Reverse Close Grip Pull-ups
    T-bar Rows
    Cable Crunches RP
    Weighted Planks SS

    B3
    Dumbbell Incline Curls
    Reverse Barbell Curls
    Seated Calf Raises
    Hack Squat
    Romanian Deadlifts
    Crunches SS
    Planks SS

    __________________________________________________ _____
    Diet

    I am allergic to milk so I drink raw goat milk.

    Meal one (chow hall) ~65 grams protein
    6 eggs over easy
    6 slices of bacon
    1 sausage link
    bowl of fruit
    2 cups goat milk

    Meal 2 (home) ~50 grams protein
    1/3 lb sliced chicken breast
    salad
    2 cups goat milk

    Meal 3 (chow hall) ~60 grams protein
    ~6oz to 8oz chicken or steak
    1 cup rice
    salad
    2 cups goat milk

    Meal 4 (home) ~50 grams protein
    1/3 lb sliced turkey
    salad
    2 cups goat milk

    Meal 5 (chow hall) ~30 grams protein
    ~6oz to 8oz chicken or steak
    salad

    Meal 6 ~50 grams protein
    1/4 sliced chicken breast
    Beef protein shake in water with creatine, Silk Amino Acids, Glutamine

    Total Protein ~305 grams

    Might need to up since its a little short of 2x bodyweight?

    So thats what I got. Let me know what yall think!

    Thanks!
    Last edited by Ajainwa; 07-27-2014, 11:10 AM.

  • #2
    thanks for the info. Cant wait to try

    Comment


    • #3
      Hello Ajainwa, For the most part most of what you posted seems ok except for the following...Dietwise we don't mix fats and carbs during our meals. As far as the training part...

      11-15 is the rep range used for most bodyparts. We never go beyond positive failure. Chest, shoulders, triceps, biceps, back width and hamstrings are done with a rest pause set consisting of 3 parts to the set. (I'm a little rusty but if memory serves me right..). We reach failure then take 15 deep breaths between each part of the rest pause set...then do some more til failure and then another 15 deep breaths and onto the third and final part of the rest pause set. Calves, back thickness and forearms get 12 reps of one straight set. (Except deadlift movements get two straight sets one of 6-8 and the second one of 3-4). Quads get two straight sets one of 6-10 and the second set of 20.

      Welcome to the Doggpound!

      Oh I almost forgot...Widowmakers should not be used by beginner's to DC Training. Let's get the bodyweight up a good bit before we think of weak bodyparts ok?
      Last edited by jimpaul; 10-27-2014, 08:42 PM.
      ain't it the shit? Just wait til you guys/gals see some of the strength jumps lol..and the size you put on!
      Good luck
      Jimpaul/Newtoketo

      EAT BIG, LIFT BIG AND GET BIG...SOUNDS LIKE A PLAN

      USE TRUENUTRITION.COM FOR ALL YOUR
      SUPPLEMENTAL NEEDS!!
      TO GET MY DISCOUNT USE Jat338

      Comment


      • #4
        would cut out goat milk after a period of 6-8 weeks, and try to substitue with some other type of protein...just to avoid food intolence which i once developed with milk due to consuming excess of it

        Comment


        • #5
          Seems good to me, but would add more fiber in the diet through legumes and oats for health reasons.

          Comment


          • #6
            Hello Ajainwa, it seams you may be doing quite a bit of cardio or other forms of exercise regularly throughout the week. DC tends to be quite intense and one of the quickest ways to add muscle, however may leave you with little capacity for extra cardio on top!
            In my experience when I end up doing more physical aspects of my job sometimes my recovery suffers. Aches and muscle tweaks tend be more prominent than during a normal blast and sometimes have to cruise earlier. I'm in my early 40's though so it could be me just getting older!

            Comment


            • #7
              Originally posted by MAC_collo View Post
              Hello Ajainwa, it seams you may be doing quite a bit of cardio or other forms of exercise regularly throughout the week. DC tends to be quite intense and one of the quickest ways to add muscle, however may leave you with little capacity for extra cardio on top!
              In my experience when I end up doing more physical aspects of my job sometimes my recovery suffers. Aches and muscle tweaks tend be more prominent than during a normal blast and sometimes have to cruise earlier. I'm in my early 40's though so it could be me just getting older!
              You are not the only one getting older, Ajainwa is 2 years older now, since he/she started this thread 2 years ago, but it would be interesting to see if Ajainwa still do DC and what the results have been

              Comment

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