DC Training - My log

[future]

Re: DC Training

start with the basic program on cycles for pennies and go from there. its simple to understand and follow. pick 3 heavy lifts for each muscle group and alternate between them. keep a log.

All about Doggcrapp and DC Training: Cycles For Pennies Continues

it will be better to keep it simple for a while and advance from there.

This is where it all started but Dante will tell you that he has changed his mind on alot of things he wrote. Its a very old write up.

 

[the_alcatraz]

Re: DC Training

Hope this helps.

Excellent. Thanks bro.

I'm hoping to start this on Monday or the Monday after.

 

[the_alcatraz]

Re: DC Training

This is where it all started but Dante will tell you that he has changed his mind on alot of things he wrote. Its a very old write up.

I'll read up on this over the weekend. I'll make sure I read up some more on DC training if I decide to start it on Monday.

I'll post up my workout routine on saturday or sunday and you guys can critique it and tell me if I need to change something up.

Thanks again.

 

[the_alcatraz]

Re: DC Training

Here's what I chose:

Chest:

Bench press
Incline bench press
Incline dumbell presses

Shoulders:

Smith machine behind the neck presses
Smith machine military presses
dumbell presses

Triceps:

Narrow grip bench presses
French press
Dips

Quads:

Squats
Leg Press
Hack squats

Hamstrings:

Stiff leg deadlifts
seated leg curls
leg curls

Calves:

Standing calf raises
seated calf raises
donkey calf raises

Back width:

Behind the neck lat pulldowns (wide grip)
lat pulldowns to the front (wide grip)
narrow grip lat pulldowns

Back thickness:

Deadlifts
T-Bar rows
dumbell rows

Biceps:

Standing barbell curls
seated preacher curls
alternating dumbell curls

Forearms:

hammer curls with dumbells
reverse cable curls
reverse bar curls

Here's how this is going to work:

Monday:

Chest, shoulders, triceps
first exercise from each muscle group
extreme stretching after each muscle is done
explosive positives and slow negatives (2-3 sec count)

tuesday:

quads, hams, calves
first exercise from each muscle group
same as above

wednesday: OFF

Thursday:

back width, back thickness, biceps, forearms
first exercise from each muscle group
same as above

Friday:

chest, shoulders, triceps
second exercise from each muscle group
same as above

Saturday and sunday: OFF

and so on and so forth....

working out 4 days a week.....

A few questions:

1- Can I add rope pulldowns before each triceps workout to warm up the elbows (just 2-3 sets)

2- how long should a workout ideally take under DC training? 45mins-1hour?

3- when do you do abs? traps?

4- is there room for some cardio?

 

[future]

Re: DC Training

1. Warm up any way that works best for you.

2. No set time. Just bust ass when you do your sets. Ideally an hour but personally leg days kick my ass.

3. Abs maybe on off days or at the end of session. Traps wont be needed for a while. Offseason just let the big compound exercises build them up.

4. Cardio is whenever works for you. During this training 3 times a week for 20 minutes is just fine.

 

[the_alcatraz]

Re: DC Training

1. Warm up any way that works best for you.

2. No set time. Just bust ass when you do your sets. Ideally an hour but personally leg days kick my ass.

3. Abs maybe on off days or at the end of session. Traps wont be needed for a while. Offseason just let the big compound exercises build them up.

4. Cardio is whenever works for you. During this training 3 times a week for 20 minutes is just fine.

Thanks bro

Traps are a weak point for me though. Should I add one exercise with shoulders are it wouldn't be necessary at this point?

 

[future]

Re: DC Training

Weak point? Ok bro you need a hug! Your back is GREAT!!! If you did do some something maybe like dumbell upright rows for a widowmaker on back OR shoulder day.

 

[the_alcatraz]

Re: DC Training

Weak point? Ok bro you need a hug! Your back is GREAT!!! If you did do some something maybe like dumbell upright rows for a widowmaker on back OR shoulder day.

lol have you seen your pictures bro? thanks for the compliment though

I'm going to take your advice and we'll see how it plays out

 

[iggy]

Re: DC Training

i remember mwm5 did DC for awhile traz. i'll see if he has anything to share.

 

[the_alcatraz]

Re: DC Training

Thanks iggy

I'm going to keep a journal and update it here on every workout

I'm officially bulking now...drinking a gallon of milk a day and eating like a mother fucker....I'm not even eating all that clean, I'm just trying to get as big and strong as I can right now

Will post up progress pictures in about 4-6 weeks on DC training