Basically...

[Legion Kreinak2]

As a matter of fact Louden, that looks like my old DC routine just with more sets and no negatives/RP sets and such.

 

[Zander1983]

Why not take all the things you like from what you've done so far in your lifting life and combine them to create your own routine?

By now you should have a pretty fair understanding of how your body responds to different things, and you've definately got a good understanding of training principles, so I think you should put them to use and design Legionella Training, or something

 

[Zander1983]

Run "legionella" through Google. Its actually a disease. Sure, it doesn't sound badass, but it does kill!

 

[Legion Kreinak2]

Legionella? I'm a fuckin' guy!

 

[spatts]

Finally, a gender confusion post that has nothing to do with me.

 

[Legion Kreinak2]

I'm figuring I didn't give DC enough time because I stopped in the middle of it. Therefore, I'm going back to it for a bit longer. I'm adding in every training day ab and grip work.

Day 1 Sequence
Inclined Bench Press 1x8+RP+Static
Military Press 1x8+RP
Closegrip Bench Press 1x8+RP
Chin-ups 1x8+RP+Static
Bentover Row 1x8

Day 2 Sequence
Curls 1x8+RP+Static
Wrist Curls 1x10
Standing Heel Raise 1x10 (Holds)
Leg Curls 1x8+RP+Static
Squats 1x8 | 1x20

Daily Sequence
Hanging Hip Raise 1x8+RP+Static
CoC Grippers 1x8
Static Holds 60 seconds

It'll look like that. By daily I mean every training day. The hip raises will be done with weight on my ankles, and the grippers and statics are to target grip strength and stimulate my forearms to grow some (they're already pretty fuckin' big, actually).

Watcha think?

 

[Zander1983]

As far as DC training goes, you've made some solid exercise selections.

 

[Legion Kreinak2]

Just want to see what anyone else has to say.

 

[jerkbox]

if you were comfortable with DC, I say stick with it. If you can train intensely and get the most out of it, it seems to have great potential for greater gains over the long term.

 

[jeremys]

welcome back. all i can say is what has been posted already. glad you got a girl..