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I'm going to bust my ass to make sure I do it....
DC Training - My log
- Thread starter the_alcatraz
- Start date
I'm going to bust my ass to make sure I do it....
Nice job!
Thanks bro.
CitizenKane
New member
Great journal this. Any reason you're not training biceps and forearms with calves, hams and quads as per cycles for pennies? Sorry if you explained this earlier and I missed it!
Last edited:
I am doing a 3 day split as opposed to a 2-day split in the Cycle for pennies
Chest, shoulders, triceps
quads, hams, calves
back thickness, back width, biceps, forearms
CitizenKane
New member
Ah I see, keep up the good work mate!
Thank you sir.
Workout 13: Back width, back thickness, biceps, forearms
Back thickness: Dumbell rows
60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4
125 lbs x 7
rest/pause
125 lbs x 5
rest/pause
125 lbs x 4
Back width: Wide grip lat pulldowns
150 lbs x 12
190 lbs x 10
210 lbs x 6
240 lbs x 4
255 lbs x 8
rest/pause
255 lbs x 4
rest/pause
255 lbs x 2
Biceps: Preacher curls
45 lbs x 12
70 lbs x 10
90 lbs x 6
115 lbs x 4
135 lbs x 10
rest/pause
135 lbs x 6
rest/pause
135 lbs x 5
Forearms: hammer curls
45 lbs x 10
55 lbs x 6
65 lbs x 4
75 lbs x 6
rest/pause
75 lbs x 5
rest/pause
75 lbs x 5
Back thickness: Dumbell rows
60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4
125 lbs x 7
rest/pause
125 lbs x 5
rest/pause
125 lbs x 4
Back width: Wide grip lat pulldowns
150 lbs x 12
190 lbs x 10
210 lbs x 6
240 lbs x 4
255 lbs x 8
rest/pause
255 lbs x 4
rest/pause
255 lbs x 2
Biceps: Preacher curls
45 lbs x 12
70 lbs x 10
90 lbs x 6
115 lbs x 4
135 lbs x 10
rest/pause
135 lbs x 6
rest/pause
135 lbs x 5
Forearms: hammer curls
45 lbs x 10
55 lbs x 6
65 lbs x 4
75 lbs x 6
rest/pause
75 lbs x 5
rest/pause
75 lbs x 5
Workout 14: Chest, shoulders, triceps
Chest: Incline Barbell press
60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4
125 lbs x 13 ------------> REP PR
rest/pause
125 lbs x 4
rest/pause
125 lbs x 1
**I think I pushed myself a little too hard - mu left shoulder and left upper pec is hurting like a mofo on the last few reps...they are still hurting after 2 days
Shoulders: Machine press
**Decided to take it a little easy because of my pain as per above statement.
180 lbs x 12
270 lbs x 10
360 lbs x 6
410 lbs x 4
450 lbs x 11
rest/pause
450 lbs x 7
rest/pause
450 lbs x 4
Triceps: French press
**These are starting to hurt my elbows as I go heavier
60 lbs x 12
80 lbs x 10
100 lbs x 6
120 lbs x 4
140 lbs x 6
rest/pause
140 lbs x 4
rest/pause
140 lbs x 2
Chest: Incline Barbell press
60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4
125 lbs x 13 ------------> REP PR
rest/pause
125 lbs x 4
rest/pause
125 lbs x 1
**I think I pushed myself a little too hard - mu left shoulder and left upper pec is hurting like a mofo on the last few reps...they are still hurting after 2 days
Shoulders: Machine press
**Decided to take it a little easy because of my pain as per above statement.
180 lbs x 12
270 lbs x 10
360 lbs x 6
410 lbs x 4
450 lbs x 11
rest/pause
450 lbs x 7
rest/pause
450 lbs x 4
Triceps: French press
**These are starting to hurt my elbows as I go heavier
60 lbs x 12
80 lbs x 10
100 lbs x 6
120 lbs x 4
140 lbs x 6
rest/pause
140 lbs x 4
rest/pause
140 lbs x 2
Noted. Thanks bro.
So far, I'm gotten bigger, (gained about 5-6 lbs) stronger, feel better overall, but my joints hurt sometimes and I'm getting very sore between workouts, especiall after legs or back.
OneBreath
Elite Mentor
Those DC sessions are brutal and require serious rest. Even the 3 way split. I've only done 1 blast with the 3 way and actually found myself hurting more because i was working harder due to less bodyparts per day.
Aside from doing the extreme stretching, restorative steady state cardio might help. Try getting in 45 minutes of incline treadmill walking on those rest days. Nothing rigorous, you just want to get blood flowing into the muscles for recovery.
Also what are your current water and protein intake levels?
Yup. Too much too soon. Should've started off with the 2 way split. It's hard for you volume guys because it's completely different. IMO you're still doing too many warmups. Shit you're basically doing volume training. 4 sets warmup for chest, 4 sets warmup shoulders, 4 sets warmup triceps. Count your RP workset as 3 sets and you've got 7 sets per bodypart, 3 bodyparts...21 sets. Volume!!
IMO it should look something like this:
Chest incline BP: 135x10-12; 225x8; 275x4; 315x2; 335x9x5x3.
Shoulder Press (already warm from BP for chest): 185x6-8; 225x3-4; 275x8x4x2
Tricep (modified PJR) pullover (triceps are already warm, so get right to it): 125x12x8x4
By the time I get to tris they have already been firing from the BP and the Shoulder press. Why the fuck do I need to waste time and energy and working my joints by doing 4 sets of warmups? That's just how I do it though. You may want to re-think your training and modify it a bit to fit your needs.
What do you do for warmup besides sets? Ride the bike? Do you do anything for your joints like rotations? How much water you drinking? You taking any joint supps? You getting enough good fats (fish/flax/olive oils)? You tried any glycerin yet? Tried using wraps or neoprene sleeves for your elbows or knees?
The extreme stretches always helped reduce my DOMS. Are you holding the stretches for the 60 secs? Are you getting at least 2 grams protein per pound of bodyweight? Drinking at least 1.5 gallons water a day?
You're halfway through your 4th week, right? Some people only blast 4 weeks. My blasts were 6 weeks. 6 weeks of 110% heavy ass, balls to teh wall training were all I could handle befoer needing to take a week off then two weeks using light weight ramping back up to a 6 week blast again. I've only ever done the 2 way split too. If I were doing the 3 way, I can imagine my blasts might be reduced to 4 or 5 weeks.
If you're starting to feel it's time to cruise, I would seriously consider changing to the 2 way split for future blasts.
Gotta hand it to you though, you've been kicking some ass. I learned a lot during my first blast too. The warmup thing was definitely something I had to learn. Just gotta be in tune with your body bro and keep making adjustments to your training and diet to suit your body. Also, make sure you're getting plenty of sleep and try to reduce stress in your life.
god damn this is going to be a long post huh? Hey man, hope I didn't come across too harsh, but you're my brotha from anotha motha, and you know I love you bro!
Drinking a gallon of milk a day (approximately 3.7 L)
Drinking about 3 L of water a day
Taking taurine in an attempt to delay lactic acid build up
taking glutamine for recovery
Protein intake is good. Lots of protein. Lots of carbs and some fats. Bulking.
Wow thanks for taking the time to write this up bro
I'm still putting on more weight every workout and lifting heavier and getting stronger, so I know I can keep pushing myself for a few more weeks...
I'm assuming in about 4-6 more weeks I'll need to take a week or two doing moderate weights...
Definately drinking enough liquids and getting enough food...definately lol
Need to get back on some joint aids (haven't done that since starting DC)
I'm using a belt and some hand wraps...need to get some elbow and wrist aids as well
I'll aid for less volume from here on...I see what you're saying, but I'm doing a lot less volume than I used to
you need twice as much water at least. protein should be 2 grams per lb. bodyweight. Beta alanine can be used as well for lactic acid prevention. Make sure you're getting plenty of good fats bro. Use a supp and add it to a protein shake (make sure it doesn't have carbs - no weight gainer - just protein). Do that a couple times a day. Use EVOO on your salad, use grapeseed oil for cooking. Fats will help lube them joints too.
I'm getting ENOUGH fats lol...I can't take beta alanine it gives me crazy jitters and i get rashes from it
I'm eating everything in my path....seriously bulking
Protein shakes left and right too
I'm anywhere between 205-210 on any given day. At 5'8" that's not too bad
Yes, only whey....taking myoplex right now
Tblock1
New member
I'm just curious, but how do you manage to get down a gallon of milk a day? It seems to me I would get so sick of it I'd never want milk again. Do you just gulp it down and force yourself to stomach it? If you're getting that much milk you probably don't need 1.5 gallons of water a day.
OneBreath
Elite Mentor
Depends, i drink milk on saturdays (try to stay paleo 6 days a week) and i get this full fat milk from a local organic farm. Comes in those big thick recyclable glass quarts like old days. It's like drinking a milkshake. I usually can down a quart like it's nothing. mmmmmmmmm good.
alcatraz bro this might not be possible and Im not experienced or anything in DC training but maybe the reason your feeling the joint pain and stuff so soon is because you barely sleep lol I remember reading you get 4 hours a day. Seriously man I couldnt survive on that. Im not getting enough sleep atm 7 hours a day and its harder for me to concentrate in class like this and Iv fallen asleep in the day at home a few times. Jus sayin
CitizenKane
New member
I'm really tempted to try DC it looks really interesting! Been reading loads about it, although according to Dante I would probably not be experienced enough for it... How long have you been training before you decided to give DC a go?
yes, sometimes I don't even get 4 hoursI have insomnia bro
I wouldn't give it a time frame, but I'd say long enough...
Decided to switch the days just this week on legs and back, because my knees were a little "stressed"
Workout 15: Back width, back thickness, biceps, forearms
Back width: Wide grip pullups
Bodyweight x 12
(Bodyweight + 25 lbs) x 8
(Bodyweight + 30 lbs) x 6
I can't really push myself that hard with these...I can't rep too much on them...they're a work in progress
Back thickness: Deadlift
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4
315 lbs x 2
I lifted 265 lbs last time, but didn't want to go there this workout...I'm very comfortable lifting up to 3 plates without my knees acting up...I'm fairly certain they're fully healed, but I still have some fear (probably psychological) from my injury....anything that has to do with lower body, although I'm pretty sure I can "physically" lift it, my mind doesnt necessarily accept it yet
Biceps: Barbell Curls
95 lbs x 12
115 lbs x 8
135 lbs x 13
rest/pause
135 lbs x 4
rest/pause
135 x 2
Forearms: Reverse cable curls
90 lbs x 12
rest/pause
75 lbs x 8
rest/pause
60 lbs x 7
Went home and ate two packs of dynamite chilli. Had some dextrose and glutamine and a protein shake later. Had some milk before bed.
Workout 15: Back width, back thickness, biceps, forearms
Back width: Wide grip pullups
Bodyweight x 12
(Bodyweight + 25 lbs) x 8
(Bodyweight + 30 lbs) x 6
I can't really push myself that hard with these...I can't rep too much on them...they're a work in progress
Back thickness: Deadlift
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4
315 lbs x 2
I lifted 265 lbs last time, but didn't want to go there this workout...I'm very comfortable lifting up to 3 plates without my knees acting up...I'm fairly certain they're fully healed, but I still have some fear (probably psychological) from my injury....anything that has to do with lower body, although I'm pretty sure I can "physically" lift it, my mind doesnt necessarily accept it yet
Biceps: Barbell Curls
95 lbs x 12
115 lbs x 8
135 lbs x 13
rest/pause
135 lbs x 4
rest/pause
135 x 2
Forearms: Reverse cable curls
90 lbs x 12
rest/pause
75 lbs x 8
rest/pause
60 lbs x 7
Went home and ate two packs of dynamite chilli. Had some dextrose and glutamine and a protein shake later. Had some milk before bed.
OneBreath
Elite Mentor
Good work, that's a lot of reps to curl for 135. Especially after pullups.
If you are struggling with the pullups you might want to consider front rack chins and doing them rest paused with slow negative and deep stretch at the bottom.
Go ahead and use straps too. With the slow negative and deep stretch these can be long sets.
Of course if you want to do pullups then continue, but if you are not progressing or are not satisfied with your performance switch it up. (IMHO)
EM bro you're right, sleep is needed and 4 hours or less is not enough, especially when doing training like DC. Eventually something will give.
CitizenKane
New member
Ever tried ZMA? Always helps me whenever I have trouble sleeping, but then again I don't have insomnia...
OneBreath
Elite Mentor
We've got to figure out a way to get the sleep regular. Have you ever had issues with depression or anything serotonin related? Anxiety? Do you find yourself having carb cravings at night? Or do you feel like you need a good dose of carbs to get to sleep? If any of this is the case it could point to melatonin issues. You can take melatonin, but that's not a good long term strategy.
Long term you want to make ample amounts of serotonin and let that convert to melatonin when the lights go out.
Long term you want to make ample amounts of serotonin and let that convert to melatonin when the lights go out.
I've tried ZMA, Melatonin, Val root, warm milk, lol...everything
Isn't GABA dangerous?
Isn't GABA dangerous?
Tblock1
New member
I think people need to be careful with anything that helps you sleep. If you take melatonin consistently it can mess up your melatonin production.
so why do you have the issues sleeping? Do you take a lot of stims? Drink a lot of coffee? does your mind not shut off? You should know by now what is going on, so what's the deal?
Let's try to get this issue resolved bro. Ever try relaxation or breathing techniques?
Be specific and tell us what is going on, what you are doing that may be causing this, and what you have tried in order to correct the problem.
Let's try to get this issue resolved bro. Ever try relaxation or breathing techniques?
Be specific and tell us what is going on, what you are doing that may be causing this, and what you have tried in order to correct the problem.
It's a combination of things:
1- I don't finish work until 7 p.m. I generally work 11-12 hours a day. By the time I get home and eat a meal before gym, I end up going to the gym too late and that means my adrenaline levels at night are too high and im very pumped...I can't sleep
2- I get too much caffeine a day because I don't sleep and work long hours...how else do I function?
3- I am always thinking. always. As I'm sure most of you do have issues in real life, I have a lot of them...problems, things that stress you out, etc...I'm always thinking and contemplating things...especially at night
4- I try to get as much of my day as possible socially, because between work and gym and food...I have maybe 30 minutes in the day for myself...
wow sorry bro I didnt realise you had insomnia, I thought you just worked so much and by the time you had everything done it was very late. I have this problem but its not work related or insomnia lol, I just lounge around on the computer and stuff in the evening and loose hours... oh yah and watching porn makes the time fly by lol
Prayer is the only thing that calms me down from the inside out and gets me relaxed. Perhaps I should do more of that.
No, I really have insomnia bro
Workout 16: Chest, shoulders, Triceps
Chest: Flat Bench Press
135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 4
365 lbs x 3 -----------------> NEW PR (Previously I was only able to do two at that weight)
315 lbs x 1 (continued the set as a drop set)
225 lbs x 6
rest/pause
225 lbs x 12
rest/pause
225 lbs x 8
Shoulders: Behind the neck smith machine press
135 lbs x 12
225 lbs x 6
275 lbs x 8 -----------------------> NEW PR (I was only able to do that weight for 6 reps before)
rest/pause
275 lbs x 3
rest/pause
275 lbs x 4 (I don't know how I did more here than the one before)
Following CEO's way of thinking, I did much less volume on the shoulders because I'm already warm from the chest.
Triceps: Narrow Grip bench press
185 lbs x 10
225 lbs x 6
275 lbs x 6
rest/pause
275 lbs x 4
rest/pause
275 lbs x 3
Much less volume on the triceps as well, since I'm already warm...
It was a great workout overall....felt good, pumped and full.
Chest: Flat Bench Press
135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 4
365 lbs x 3 -----------------> NEW PR (Previously I was only able to do two at that weight)
315 lbs x 1 (continued the set as a drop set)
225 lbs x 6
rest/pause
225 lbs x 12
rest/pause
225 lbs x 8
Shoulders: Behind the neck smith machine press
135 lbs x 12
225 lbs x 6
275 lbs x 8 -----------------------> NEW PR (I was only able to do that weight for 6 reps before)
rest/pause
275 lbs x 3
rest/pause
275 lbs x 4 (I don't know how I did more here than the one before)
Following CEO's way of thinking, I did much less volume on the shoulders because I'm already warm from the chest.
Triceps: Narrow Grip bench press
185 lbs x 10
225 lbs x 6
275 lbs x 6
rest/pause
275 lbs x 4
rest/pause
275 lbs x 3
Much less volume on the triceps as well, since I'm already warm...
It was a great workout overall....felt good, pumped and full.
I'm going to start pushing myself a little harder as well, before I cruise in a month or so....
What do you incorporate when you cruise?
What sort of training do you go on? do you keep doing DC but don't go real heavy?
What do you incorporate when you cruise?
What sort of training do you go on? do you keep doing DC but don't go real heavy?
Leaving the gym entirely will hurt me psychologically. I cannot accept it. I can go light for a week or so...do voulme training, hypertrophy, endurance training, etc...but I can't take time off for more than a few days...
I'm not planning to take a break for another month at least.
OneBreath
Elite Mentor
lol, i see the insomnia source flowing through these words.
I would recommend a full week off from weight training. But that doesn't mean you don't go to the gym. You still have to do restorative low intensity stuff like walking.
If you go to a big gym that has classes, that week is the time to hang out with the girls in the yoga/pilates/etc classes. No hardcore cycling or anything. Just nice and easy restorative movement that keeps the circulation going.
needtogetaas
New member
Need2sllep bro.. i will send you a sample..
needtogetaas
New member
you get hurt bro?
Wait and see what you think in a month. Connective tissue, joints etc can only take so much. You have to deload. And that doesnt mean go light and STILL push to failure. At some point its just too much for your CNS and you will burn out fast.
haha...if i'm not lifting heavy and pushing myself, i don't feel like I accomplished much, but yeh definately...I'll give it an easy week, once i'm ready to take a break
I can assure you my insomnia is a lot more deep rooted than gym issues
I got hurt real bad deadlifting about a year ago, and that's why my deadlift and squat isn't anything to brag about...I was paralized for three days, then everything was back to normal
Work in whatever ROM you can. A friend of mine did box squats higher than mine to make concessions with his hip bursitis. You do what you need to.
My squat and deadlift was nothing special, but I was able to do reps on 405 lbs for squats and I did 495 lbs x 4 for deadlift.
After I got injured, I ONLY RECENTLY was able to get those back to:
365 lbs x 1 for deadlift
315 lbs x 2 for squat
I think it's going to take me some more time to get those back up to par. My goal is to be able to do 5-6 reps with 405 lbs both squats and deadlifts in the next year.
Workout 17: Calves, hams, quads
Calves: Seated calf raises:
35 lbs x 12
70 lbs x 10
105 lbs x 6
140 lbs x 4
165 lbs x 9
rest/pause
165 lbs x 5
rest/pause
165 lbs x 4
Hamstrings: leg curls
85 lbs x 12
120 lbs x 8
155 lbs x 9
rest/pause
155 lbs x 4
rest/pause
155 lbs x 2
Quads: Heavy Leg Press
270 lbs x 12
540 lbs x 10
810 lbs x 6
990 lbs x 4
1165 lbs x 11 --------------> NEW PR
rest/pause
1165 lbs x 3
rest/pause
1165 lbs x 1 (cramped up)
Calves: Seated calf raises:
35 lbs x 12
70 lbs x 10
105 lbs x 6
140 lbs x 4
165 lbs x 9
rest/pause
165 lbs x 5
rest/pause
165 lbs x 4
Hamstrings: leg curls
85 lbs x 12
120 lbs x 8
155 lbs x 9
rest/pause
155 lbs x 4
rest/pause
155 lbs x 2
Quads: Heavy Leg Press
270 lbs x 12
540 lbs x 10
810 lbs x 6
990 lbs x 4
1165 lbs x 11 --------------> NEW PR
rest/pause
1165 lbs x 3
rest/pause
1165 lbs x 1 (cramped up)
OneBreath
Elite Mentor
Nice PR!
Curious, what made you decide to rest pause the leg press instead of the straight set then widowmaker?
Rest/pausing has been working great for me...the only exercises that I don't rest/pause are deadlifts and squats....
What rep range would the widowmaker set be for leg press? 20 reps? Also, what weight would you use? 50%? 75%?
for a widowmaker you perform 20 reps with 10-12RM, you can rest aslong as you like but never put the weight down, so for example with squats you can rest between reps but cant rack the weight until you have done all 20 reps
OneBreath
Elite Mentor
For the widowmaker it would be maybe 18 to 25 with 20 as the target. It would take a few times to get the right weight. What i like to do is to find a weight where i HAVE to rest at about the 10th or 12th rep. By rest i mean keep the legs locked out (shaking)
An example might be that i worked hard as hell to get to 12, took 2 deep breaths, then did 3 more reps, then took a few more breaths, then did 3 more reps (at this point i'm wasted and not thinking it's possible to do 2 more), take a couple of breaths, and then through pure willpower the last 2 go up.
At this point i barely can get up out of the legpress (completely out of breath) and struggle to walk over to the smythe where i do the quad extreme stretch.
Maybe give it a try once and see what you think. Then again as future said, if what you are doing works then just keep doing it.
I wouldnt recommend anything for a widow that isnt a machine. Its different the the BRAWN 20 rep squat thing. He has already done a bunch to be fatigued so safety is imperative.
Picking the weight is something that you can do for 10-15 without problem. But dont be afraid to go to 50 reps if you can. ITS ABOUT NOT STOPPING! Dont let numbers control your destiny of success or failure.
Onebreath and I duel all the time. He is a monster
Looks like you are hitting PR's faster then ever before. I'm so glad your "in". Do you feel like your endurance is improving too?
Yes, ut I'm getting cramps sometimes just by moving in certain ways in bed at night lol
3 great explanations of a WM - thanks EM, OneBreath and Future - good bros all around
just finished back, biceps, forearms - too tired to update this tonight...will get to it tomorow
Workout 18: Back width, back thickness, biceps, forearms
Back width: Wide-grip-behind the nack lat pulldown
150 lbs x 12
175 lbs x 10
210 lbs x 6
255 lbs x 4
275 lbs x 9
rest/pause
275 lbs x 4
rest/pause
275 lbs x 2
Back thickness: T-Bar rows - wide grip
70 lbs x 10
115 lbs x 6
150 lbs x 10
rest/pause
150 lbs x 4
rest/pause
150 lbs x 3
Biceps: alternating dumbell curls
55 lbs x 8
65 lbs x 6
Drop set:
75 lbs x 8
65 lbs x 5
55 lbs x 5
Forearms: Rope curls
150 lbs x 12
rest/pause
150 lbs x 5
rest/pause
150 lbs x 4
Back width: Wide-grip-behind the nack lat pulldown
150 lbs x 12
175 lbs x 10
210 lbs x 6
255 lbs x 4
275 lbs x 9
rest/pause
275 lbs x 4
rest/pause
275 lbs x 2
Back thickness: T-Bar rows - wide grip
70 lbs x 10
115 lbs x 6
150 lbs x 10
rest/pause
150 lbs x 4
rest/pause
150 lbs x 3
Biceps: alternating dumbell curls
55 lbs x 8
65 lbs x 6
Drop set:
75 lbs x 8
65 lbs x 5
55 lbs x 5
Forearms: Rope curls
150 lbs x 12
rest/pause
150 lbs x 5
rest/pause
150 lbs x 4
Workout 19: Chest, shoulders, triceps
Chest: Incline Bench Press
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4
225 lbs x 20 -------------------> NEW REP PR
rest/pause
225 lbs x 3
rest/pause
225 lbs x 1
Shoulders: Military press on smith machine
135 lbs x 10
185 lbs x 6
225 lbs x 4
245 lbs x 13 -------------------> NEW REP PR
rest/pause
245 lbs x 2
rest/pause
245 lbs x 3 (don't know how it increased lol)
Triceps: Narrow grip pressdowns
110 lbs x 6
125 lbs x 4
170 lbs x 12
rest/pause
170 lbs x 5
rest/pause
170 lbs x 4
Chest: Incline Bench Press
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4
225 lbs x 20 -------------------> NEW REP PR
rest/pause
225 lbs x 3
rest/pause
225 lbs x 1
Shoulders: Military press on smith machine
135 lbs x 10
185 lbs x 6
225 lbs x 4
245 lbs x 13 -------------------> NEW REP PR
rest/pause
245 lbs x 2
rest/pause
245 lbs x 3 (don't know how it increased lol)
Triceps: Narrow grip pressdowns
110 lbs x 6
125 lbs x 4
170 lbs x 12
rest/pause
170 lbs x 5
rest/pause
170 lbs x 4
I'm gettin' there...I'd be more excited when I hit some more weight PRs
Thanks for the inputs!
what rep range are you going for?
If you want to hit a bigger weight, just drop the reps a bit. You hit 20, then 3??? Shit bro, usually DC is a 12-20 rep range, you're hitting over that...time to move that weight up. maybe 275 on that incline? Maybe more? Rep range should look something like, 8-4-2, or 10-6-3 at the upper end. You're hitting 20, then only 3...that's because your weight was too low. You just did a widowmaker, and tried to turn it into a rp set. That's why you only hit 3.
Maybe it's time to think about cruising too. You may be starting to burn out. 13 then 2?? Usually the 2nd part of the rp set is about half the reps of the first part. I would consider cruising. When you do cruise, go back to IM and re-read all the stickies about 2-3 more times (I still pick something up, and I've read them like 10-20 times each!). And seriously consider doing the 2 way split.
If you want to hit a bigger weight, just drop the reps a bit. You hit 20, then 3??? Shit bro, usually DC is a 12-20 rep range, you're hitting over that...time to move that weight up. maybe 275 on that incline? Maybe more? Rep range should look something like, 8-4-2, or 10-6-3 at the upper end. You're hitting 20, then only 3...that's because your weight was too low. You just did a widowmaker, and tried to turn it into a rp set. That's why you only hit 3.
Maybe it's time to think about cruising too. You may be starting to burn out. 13 then 2?? Usually the 2nd part of the rp set is about half the reps of the first part. I would consider cruising. When you do cruise, go back to IM and re-read all the stickies about 2-3 more times (I still pick something up, and I've read them like 10-20 times each!). And seriously consider doing the 2 way split.
The problem is not that I've burned myself out, the problem is that DC says your warm up sets should not be taxing, but I go heavy on my warm up sets, then by the time I'm at the RP set, it's sometimes already too heavy for me to do a 15 rep range set...so I decrease the weight. I'm starting to do a lot less reps though...look at what I've done in the few workouts before that and don't just look at that last one. I did 20 reps on 225 becasue I just wanted to see if I could. If you'd notice, I usally do a much heavier RP set on bench, but I wanted to try it out....I try things out sometimes to see how my body would respond to it...nothing wrong with that I think.
Also I'm not short changing myself bro, I'm hitting PRs on almost every workout or every other workout, and those aren't signs of fatigue...too soon for me to start cruising. I disagree with that there is a specific range for you to stop DC and start cruising...I think if you're body is still responding to it very well and you're not hurting yourself....if it's working for me still, and making me stronger and bigger, then why stop?
then stop going so heavy on warmups! lol! I know you are decreasing the sets/reps on your warmups, and that's good. I didn't know you were trying to do a 20 rep set, I was just basing my comment off of this:
I'd be more excited when I hit some more weight PRs
You're right bro, let your body tell you when to cruise. I guess I was misinterpreting what was going on.
then stop going so heavy on warmups! lol! I know you are decreasing the sets/reps on your warmups, and that's good. I didn't know you were trying to do a 20 rep set, I was just basing my comment off of this:
You're right bro, let your body tell you when to cruise. I guess I was misinterpreting what was going on.
Thanks bro...yes, I've really learned to listen to my body and I should go a little lighter on warm ups or push myself to lift heavier for more reps on RP set.
Workout 20: Calves, hams, quads
Calves: seated calf raises (tried for straight sets this time, no RP set)
45 lbs x 12
90 lbs x 10
135 lbs x 8
175 lbs x 8
Hams: leg raises
95 lbs x 12
120 lbs x 10
140 lbs x 6
155 lbs x 8
rest/pause
155 lbs x 5
rest/pause
155 lbs x 4
Quads: Squats
135 lbs x 12
225 lbs x 10 -----> usually, I do this 6 times, pushed it to 10 and it felt good
275 lbs x 6 -----> usually, I do this 4 times, pushed it to 6 and it felt good
295 lbs x 4 -----> went below 90 on 3 of them, the fourth just above 90
I am accustomed to do my WM with 135 lbs. I decided to go a little heavier this time.
155 lbs x 22 ---------------> WM REP / weight PR
I got really nauseous and threw up in the parking lot. Could barely walk too.
Calves: seated calf raises (tried for straight sets this time, no RP set)
45 lbs x 12
90 lbs x 10
135 lbs x 8
175 lbs x 8
Hams: leg raises
95 lbs x 12
120 lbs x 10
140 lbs x 6
155 lbs x 8
rest/pause
155 lbs x 5
rest/pause
155 lbs x 4
Quads: Squats
135 lbs x 12
225 lbs x 10 -----> usually, I do this 6 times, pushed it to 10 and it felt good
275 lbs x 6 -----> usually, I do this 4 times, pushed it to 6 and it felt good
295 lbs x 4 -----> went below 90 on 3 of them, the fourth just above 90
I am accustomed to do my WM with 135 lbs. I decided to go a little heavier this time.
155 lbs x 22 ---------------> WM REP / weight PR
I got really nauseous and threw up in the parking lot. Could barely walk too.
Tblock1
New member
Nice job on the widowmaker squats! If you puked you know you were doing something right
Next time put 175 on there!
Nice job on the widowmaker squats! If you puked you know you were doing something right
haha we'll see...it didn't feel too good right after I'll tell you that and my knees and legs are STILL sore after 3 days
Tblock1
New member
I did a double set of widowmaker's 2 weeks ago, 1x20x165, then 1x20x175, with only a minute of rest between them. I did that on a Monday, and my legs were still sore that Friday.
I was walking around school all funny and people kept asking me what was wrong with my legs
I did a double set of widowmaker's 2 weeks ago, 1x20x165, then 1x20x175, with only a minute of rest between them. I did that on a Monday, and my legs were still sore that Friday.
haha...yeh, I'm walking around work funny that's for sure. When you're not used to WMs they can really f you up
that's exactly what's goin on with me right now
You too bro....happy holidays
The holidays should give me a few days to rest....I'll be back on the gym well-rested and strong after the holidays...can you say back and biceps? bwahahahaha
haha I've been getting that a lot
Workout 21: Back width, back thickness, biceps, forearms
Back width: T-Bar rows
45 lbs x 12
90 lbs x 10
135 lbs x 6
160 lbs x 4
180 lbs x 8
rest/pause
180 lbs x 3
rest/pause
180 lbs x 2
Back width: wide grip plate-loaded pull down machine
90 lbs x 12
180 lbs x 8
270 lbs x 9
rest/pause
270 lbs x 5
rest/pause
270 lbs x 2
Biceps: Preacher curls plate-loaded machine
90 lbs x 10
135 lbs x 6
180 lbs x 9
rest/pause
180 lbs x 4
rst/pause
180 lbs x 2
Forearms: Hammer curls
55 lbs x 10 (drop set)
45 lbs x 8
35 lbs x 7
Back width: T-Bar rows
45 lbs x 12
90 lbs x 10
135 lbs x 6
160 lbs x 4
180 lbs x 8
rest/pause
180 lbs x 3
rest/pause
180 lbs x 2
Back width: wide grip plate-loaded pull down machine
90 lbs x 12
180 lbs x 8
270 lbs x 9
rest/pause
270 lbs x 5
rest/pause
270 lbs x 2
Biceps: Preacher curls plate-loaded machine
90 lbs x 10
135 lbs x 6
180 lbs x 9
rest/pause
180 lbs x 4
rst/pause
180 lbs x 2
Forearms: Hammer curls
55 lbs x 10 (drop set)
45 lbs x 8
35 lbs x 7
hey bro i notice you do differant exercises for each bodypart every session, like Iv seen you do deadlifts for back thickness and pullups for width, but here u do t-bar and pulldown. Is there a pattern to it or do you just do the exercise you feel like on the day?
you choose 3 exercises for each body part when you plan out your DC training routine, and you do one of them each time around.
Example: for back thickness, I do deadlifts, t-bar rows, one-arm rows. For back width, I do weighted pullups, wide grip pulldowns front, wide grips pulldowns back.
sweet, have you already wrote out all the exercises you have choosen? i might have missed it...
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