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DC Training - My log

I didn't find the thread where he gave the advice. but found where someone quoted Radar on it.

Linberg Milk Thistle (Prod# 96-62400
 
SouthernLord said:
RADAR is my father

Alc you using straps on the hanging lat stretch? They help big time.

Maybe lighten up on the curls. Try for 15-20 RP. I would hate to see you tear a bis.
Click to expand...

No straps on the lat curls. I hate straps. Generally have a retarded strong grip strength. I generally only lift when I can grip, but something tells me I'll probably need straps for DC because the weights will go up, uP, UP!!!

Yeh, maybe I'll lighten up a little on the biceps, but I love going heavy on arms...
 
I meant to use the straps for the hanging lat stretch. Straps will let you really focus on flaring your lats and getting a deep stretch.
 
You can also just use a pulldown with a single handle grip and do one side at a time. A little safer as well. I personally am not a fan of the hanging stretch.
 
future said:
You can also just use a pulldown with a single handle grip and do one side at a time. A little safer as well. I personally am not a fan of the hanging stretch.
Click to expand...

I like this too. The weight pulling up on your arms while your legs are locked into the pad creates some killer traction. This really stretches you out and it feels so good.
 
Correct. Again, even Dante has stated that the stretches are not as important as the lifting. But people obsess at times when they dont understand a concept...not saying this about your either. In general its interesting to see how people go on about the stretches, negatives and static holds.
 
future said:
Correct. Again, even Dante has stated that the stretches are not as important as the lifting. But people obsess at times when they dont understand a concept...not saying this about your either. In general its interesting to see how people go on about the stretches, negatives and static holds.
Click to expand...

I love the slow negatives and the static holds. I feel it gives me a great pump.

I see how people can stress over the stretches...

How exactly would I do the single arm pulldowns? full set? just stretch it out?
 
I also am not a fan of hanging lat stretch. I liked the seated row stretch. u can try that as well as the single arm pulldown.
 
the_alcatraz said:
I love the slow negatives and the static holds. I feel it gives me a great pump.

I see how people can stress over the stretches...

How exactly would I do the single arm pulldowns? full set? just stretch it out?
Click to expand...

Just to stretch. just removed the pulley bar with a single handle. Go light. I'll see about getting a video of it.
 
I'm about to hit the gym for my forth DC workout this week: Chest, shoulders, triceps. I'll update my log when I'm back from the gym.
 
This is saturday's workout that I'm posting. Was way too busy on the weekend with wifey so couldn't post up on EF.

Workout 4: (Saturday, Nov. 14, 2009)

Chest:
Incline bench press
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4

295 lbs x6
rest/pause
295 lbs x 2
rest/pause
295 lbs x 2

Chest stretch with 65 lbs dumbells for 40 secs

Shoulders:
Smith Machine military press (didn't do as many warm up sets since i was already warm as per CEO's advice)
135 lbs x 12
185 lbs x 10
205 lbs x 6
225 lbs x 4

245 lbs x 6
rest/pause
245 lbs x 4
rest/pause
245 lbs x1
rest /pause

Shoulders stretch - held it a little longer this time = 23 secs lol

Triceps:
Rope extensions
60 lbs x 12
70 lbs x 10
80 lbs x 6
90 lbs x 4

110 lbs x 11
rest/pause
110 lbs x 7
rest/pause
110 lbs x 3

triceps stretch - used a 45 lb dumbell and held it for just under 30 secs
 
Workout 5: (Calves, hamstrings, quads)

Did this a little different this time around after reading what CEO, SL and Future advised. Should be a little better. Started with calves, moved over to leg curls and then ended it with squats.

Calves:
Seated Calf raises:
45 lbs x 12
80 lbs x 10
115 lbs x 6
140 lbs x 4

165 lbs x 13
rest/pause
165 lbs x 9
rest/pause
165 lbs x 6

Hamstrings:
Leg curls:
80 lbs x 12
115 lbs x 10
125 lbs x 6
140 lbs x 4

155 lbs x 8
rest/pause
155 lbs x 3
rest / pause
couldnt lift it for the last set....my hams died out

Quads:
SQUATS: (Here comes the PAIN)
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4 (last week I only did this for 2 reps...already I see an increase - please remember, I'm recovering from a knee / back injury)

135 x 20 reps ASS TO THE GROUND - this HURT!!!!

Stretched with sissy squats and ham extentions
 
the_alcatraz said:
Workout 5: (Calves, hamstrings, quads)

Did this a little different this time around after reading what CEO, SL and Future advised. Should be a little better. Started with calves, moved over to leg curls and then ended it with squats.

Calves:
Seated Calf raises:
45 lbs x 12
80 lbs x 10
115 lbs x 6
140 lbs x 4

165 lbs x 13
rest/pause
165 lbs x 9
rest/pause
165 lbs x 6

Hamstrings:
Leg curls:
80 lbs x 12
115 lbs x 10
125 lbs x 6
140 lbs x 4

155 lbs x 8
rest/pause
155 lbs x 3
rest / pause
couldnt lift it for the last set....my hams died out

Quads:
SQUATS: (Here comes the PAIN)
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4 (last week I only did this for 2 reps...already I see an increase - please remember, I'm recovering from a knee / back injury)

135 x 20 reps ASS TO THE GROUND - this HURT!!!!

Stretched with sissy squats and ham extentions
Click to expand...

oh, man...SO close! lol. DC doesn't prescribe RP for calves...necessarily...but really, whatever works for your calves man, just do it.

DC calves are one straight set, 12 reps, slow negative on each rep and a stretch after each rep. So, seated calf raises; rep 1: explode up, 5 second negative, 5 second stretch. But he has also talked about other ways of doing calves too. The high incline treadmill while leaning far forward is another "DC" way.
 
ceo said:
oh, man...SO close! lol. DC doesn't prescribe RP for calves...necessarily...but really, whatever works for your calves man, just do it.

DC calves are one straight set, 12 reps, slow negative on each rep and a stretch after each rep. So, seated calf raises; rep 1: explode up, 5 second negative, 5 second stretch. But he has also talked about other ways of doing calves too. The high incline treadmill while leaning far forward is another "DC" way.
Click to expand...


Damn! ok, I'll switch up the calves and do straight sets. What about everything else? Did I get it down right?

Any ideas on how to get my squat and deadlifting numbers up? I used to be able to squat and deadlift 405 lbs for reps before last years injury if you remember when my foot slipped under me when i was deadlifting....not it hurts if I try to go heavy too quick...
 
Solid session.

I too rest pause my calves. I never liked the super slow reps nor the extreme stretch at the bottom. Always concerned me for an injury. I use a slow pace because of the rom but still not the 5/10 cadence.
 
future said:
Solid session.

I too rest pause my calves. I never liked the super slow reps nor the extreme stretch at the bottom. Always concerned me for an injury. I use a slow pace because of the rom but still not the 5/10 cadence.
Click to expand...

I did a 2 second negative. Would you say that's slow enough?
 
traz, what I do for calves is 3-5 sets of very heavy weight for 10-12 reps, then I do the one set of DC. I was previously doing just the heavy for 5 sets of 12 and my calves were doing well with that, so I didn't change it much. Calves so often are such a stubborn bodypart that you can really do whatever works. Finding what works is usually the difficult part.
 
ceo said:
traz, what I do for calves is 3-5 sets of very heavy weight for 10-12 reps, then I do the one set of DC. I was previously doing just the heavy for 5 sets of 12 and my calves were doing well with that, so I didn't change it much. Calves so often are such a stubborn bodypart that you can really do whatever works. Finding what works is usually the difficult part.
Click to expand...

I find my calves respond well to volume training...high rep range
 
And just like CEO stated, if you need to do just some straight sets...do them. Whatever works. Just dont get too carried away. Remember its less, more often. ;)
 
Workout #6: Back width, back thickness, biceps, forearms

Back width:
Started my workout with wide grip pullups and weighed pullups
bodyweight (205 lbs) x 12
bodyweight (205lbs) + 35 lbs = 240 lbs x 9
bodyweight (205 lbs) + 45 lbs = 250 lbs x 6
bodyweight (205 lbs) + 50 lbs = 255 lbs x 3

bodyweight (205 lbs) x 11 (I really failed lol - last rep my spotter had to push me up)

forearms and lats were full of blood and veiny as hell!

Back thickness: T-Bar rows (old school - the way arnold used to do it)

135 LBS X 12
180 LBS X 10
225 LBS X 6
270 LBS X 4

295 LBS X 11
rest/pause
295 lbs x 4
rest/pause
295 lbs x 3


Biceps:

Standing shoulder width barbell curls: (Olympic bar)

95 lbs x 12
115 lbs x 10
135 lbs x 6

took a few mintes off then went for my crushing RP set.

155 lbs x 7 (I was cheating at this point)
rest / pause
155 lbs x 4
rest/pause
155 lbs x 3 (assisted)

Couldn't even move my arms....my fingers / hands were numb...I was about ready to puke...my forearms really didnt need to be trained at this point, so I didnt do hammer curls...

Post-workout:

Myo-plex 42 grs of protein + 30 grs of dextrose + 5 grs of glutamine
 
Workout #7: Chest, shoulders and triceps

CHEST:
Started my workout with incline dumbell press
60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4

125 lbs x 9 = NEW PR!!!!

rest/pause

125 lbs x 3
rest/pause
125 lbs x 2 (assisted)

Shoulders:

Machine press - plate loaded (shoulder width)

180 lbs X 12
270 lbs X 6
360 lbs X 4

450 lbs X 8 - NEW PR!!!
rest/pause
450 lbs x 3 (assisted)
rest/pause
450 lbs x 2 (assisted)

Triceps:

French press (scull crushers with a bar)

60 lbs x 10
80 lbs x 6
100 lbs x 4

120 lbs x 6
rest/pause
100 lbs x 3
rest/pause
80 lbs x 5

I couldn't feel my arms after this...someone helped me put my shirt on when i was done lol

I went to Sushi Tai right after and had spicy chicken plate and two plates of Tofu
then i went home and had some glutamine, dextrose and myo-plex protein shake

I'm going to get some cottage cheese now and 2 glasses of milk before i go to bed
 
Fuck YEAH! Good fricken workout and nice intesity! Just becareful with that tofu. There is research that suggests that Tofu is NOT good for men due to high estridol content.
Keep up the good work brutha and keep breaking those PR's!
 
slimjim1985 said:
hows your stretches coming? are you able to hold some of 'em for 45-60 sec? haha I could never do that, 30 maybe
Click to expand...

really? you must not have tried very hard or long. :)
 
the_alcatraz said:
workout #7: chest, shoulders and triceps

chest:
Started my workout with incline dumbell press
60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4

125 lbs x 9 = new pr!!!!

rest/pause

125 lbs x 3
rest/pause
125 lbs x 2 (assisted)

shoulders:

Machine press - plate loaded (shoulder width)

180 lbs x 12
270 lbs x 6
360 lbs x 4

450 lbs x 8 - new pr!!!
rest/pause
450 lbs x 3 (assisted)
rest/pause
450 lbs x 2 (assisted)

triceps:

French press (scull crushers with a bar)

60 lbs x 10
80 lbs x 6
100 lbs x 4

120 lbs x 6
rest/pause
100 lbs x 3
rest/pause
80 lbs x 5

i couldn't feel my arms after this...someone helped me put my shirt on when i was done lol

i went to sushi tai right after and had spicy chicken plate and two plates of tofu
then i went home and had some glutamine, dextrose and myo-plex protein shake

i'm going to get some cottage cheese now and 2 glasses of milk before i go to bed
Click to expand...

fucking a!!!
 
lookinfit75 said:
Fuck YEAH! Good fricken workout and nice intesity! Just becareful with that tofu. There is research that suggests that Tofu is NOT good for men due to high estridol content.
Keep up the good work brutha and keep breaking those PR's!
Click to expand...

once every 2 weeks or so bro, not that much into tofu
 
after taking 2+ years off my grip has all but disappeared. I have a hard time gripping even 225lbs for more than a set or two.
 
My grip has always been my Achili's heel. I've worked it to being able to hold on to 405lbs (beyond that it's all staps for me) but I still get terrible cramps in my forearms after heavy back workouts.
 
workout #8: Calves, Hams and Quads

calves:

Started my workout with standing calf raises
155 lbs x 12
210 lbs x 10
285 lbs x 6
310 lbs x 4

345 lbs x 13 - Pretty sure it's a new PR but I never really counted with calves lol

rest/pause

345 lbs x 5
rest/pause
345 lbs x 4

Hams:

walking barbell lunges

Grabbed a bar with 35 lbs on each side, took it out to the parking lot and walked around with it. People were staring. Felt like a fuckin beast. It hurt like hell too, but didnt care as long as I had my grizzly belt on and was pumpin to Rammstein.


Quads:

Leg Presses

180 lbs x 12
360 lbs x 10
540 lbs x 6
720 lbs x 4

810 lbs x 10
rest/pause
810 lbs x 5
rest/pause
810 lbs x 3

As you can see, not too shabby on the leg press. I just need to get my squats and deadlifts up and I'll be good to go.

PWO was a Myoplex protein shake with dextrose and glutamine. I have two cheddar cheese baggels with tomatoes too with some oatmeal shortly after.
 
workout #9: Chest, Shoulders and Triceps

Chest:

Started my workout with flat bench press

135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 4

335 lbs x 7 - I did 6 clean reps and the 7th was assisted....still not bad

rest/pause

335 lbs x 3
rest/pause
335 lbs x 2 (mostly assisted)

Shoulders:

Behind-the-neck-smith-machine-press

135 lbs x 12
185 lbs x 10
235 lbs x 6

255 lbs x 7
rest/pause
255 lbs x 4
rest/pause
255 lbs x 2


Triceps:

Narrow-grip-bench press

135 lbs x 6
225 lbs x 4

275 lbs x 11 ---- NEW PR (I've done this for 8 reps max before)
rest/pause
275 lbs x 2
rest/pause
275 lbs x 2 (assisted)
 
Taurine, stretch water. :)

I would go just a little higher in reps for the behind the neck presses just to be safe. Maybe aim for 8-11 reps on first mini set.
 
future said:
Just be careful. The big thing is to lift the weights but be careful. :D
Click to expand...

In the past, I've injured my lower back, one of my lats, my shoulders, my knee, my jaw, my right wrist, my right knuckles, my left elbow, and I'm pretty sure I've had minor things go wrong...yes, I know the importance of lifting safely...only thing that comes to mind is where I would've been had I never had to stop because of injury...
 
bblazer said:
That's the spirit.

Let me know when you decide to shave your head and get fat. You are starting to sound like a PLer!

B-
Click to expand...

Lifting heavy ass weight is so much more interesting bro....I would rather be real big and retarded strong with a belly than be a weak mofo who's shredded.....that's the honest truth.....being both is a plus though :p
 
Workout 10: Back thickness, back width, biceps

Back thickness: DEADLIFT

135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 4
365 lbx x 2 ---------------> BIG improvement since my last deadlift. My goal is to be able to do 405 lbs x 8.

135 lbs x 15

Back width: Pulldows - wide grip to the front of the body

160 lbs x 12
205 lbx x 10
235 lbs x 6
255 lbs x 4
270 lbs x 9 ------------------> NEW PR!!!!!

rest/pause
270 lbs x 4
rest/pause
270 lbs x 1 1/2

Biceps: Standing alternating dumbell curls

45 lbs x 12
60 lbs x 8
75 lbs x 6

55 lbs x 12
rest/pause
55 lbs x 3
rest/pause
55 lbs x 3/4 lol...I was dying...lactic acid build up in my shoulders, my back was very pumped could barely move and my knees felt week

It was a good workout

I got home and had 4 home made beef burgers with fries and bbq sauce courtesy of wifey, a shake with 46 grs of whey, 5 grs of glutamine and 30 grs of dextrose....
 
subscribed

I'm glad you finally took the plunge bro. You are probably already addicted. Enjoy the ride and listen to your body. When you need to skip a day to extend the blast, you should know. When it's time to cruise, you should know. Just listen.
 
OneBreath said:
subscribed

I'm glad you finally took the plunge bro. You are probably already addicted. Enjoy the ride and listen to your body. When you need to skip a day to extend the blast, you should know. When it's time to cruise, you should know. Just listen.
Click to expand...

Look who's decided to join the party!! Thanks bro...and yes I'm addicted I never want to train in any other way lol
 
the_alcatraz said:
squat slower than the deadlift but both starting to come back up....maybe i need to wrap my knees cause my left knee is starting to hurt a little bit
Click to expand...

Wrap them if you know how. If not, try some Rehband knee sleeves and a good liniment (not Icy Hot or BenGay) like Blue Lotion for EliteFts.

B-
 
bblazer said:
Wrap them if you know how. If not, try some Rehband knee sleeves and a good liniment (not Icy Hot or BenGay) like Blue Lotion for EliteFts.

B-
Click to expand...

Blue Lotion is the shit!!!

Make sure your knees are not coming in as you come out of the hole. Force them out. I was having a lot of knee problems until I made a conscience effort to force my knees out on every rep.
 
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Reactions: ceo
SouthernLord said:
Blue Lotion is the shit!!!

Make sure your knees are not coming in as you come out of the hole. Force them out. I was having a lot of knee problems until I made a conscience effort to force my knees out on every rep.
Click to expand...

Yes it is.

But if you want to man up, slather on some of their Equi-Block and then put a sleeve or wrap over that.

Last time I used it, when I finally was able to pull my knee sleeves off, my knees were steaming and red as hell. I cried a little too. The bonus is that it magically reactivates in the shower for a little added fun.

B-
 
the_alcatraz said:
Not too sure what this means...
Click to expand...

One of the most common form problems in a squat (other than hip "ducking") is when the knees "pull together" when driving out of the hole. What SL is saying, is to make sure that you make an effort to try and spread apart your knees as up drive up - making the distance between them greater, or at least not less.

This is all no good though if you are doing a close stance BBer squat rather than a wide stance PL squat (which you should be doing).

Also, sit as far back as you can when in the hole. Do not let you knees get over your toes.

B-
 
Workout 11: Chest, shoulders, triceps

Chest: Incline bench press

135 lbs x 12
205 lbs x 10
255 lbs x 6
275 lbs x 4

225 lbs x 16 ------> New PR (reps at this weight)
rest/pause
225 lbs x 4
rest/pause
225 lbs x 2

Streching with 56 lbs dumbells for 50 secs

Shoulders: Smith machine military press

145 lbs x 10
195 lbs x 6
245 lbs x 4

265 lbs x 5
rest/pause
265 lbs x 3
rest/pause
265 lbs x 2

Triceps: Rope pulldowns

70 lbs x 12
90 lbs x 10
110 lbs x 6
125 lbs x 4

140 lbs x 11
rest/pause
140 lbs x 5
rest/pause
140 lbs x 3
 
Good work.

Does it seem like your shoulders are weak after that balls out rest pause chest set? I hated this at first but my shoulders responded well.
 
Workout 12: Calves, hams, quads

Calves: Seated calf raises

35 lbs x 12
70 lbs x 10
95 lbs x 6
120 lbs x 4

145 lbs x 13
rest/pause
145 lbs x 9
rest/pause
145 lbs x 5

Hams: Leg raises

110 lbs x 12
140 lbs x 10
155 lbs x 6
170 lbs x 4

155 lbs x 9
rest/pause
155 lbs x 4
rest/pause
155 lbs x 4

Quads: Squats

135 lbs x 12
205 lbs x 10
275 lbs x 6
295 lbs x 4
315 lbs x 3

135 lbs x 23 reps --------------> rep PR lol...never repped that high on squat I swear I wanted to cry
 
the_alcatraz said:
Workout 12: Calves, hams, quads

Calves: Seated calf raises

35 lbs x 12
70 lbs x 10
95 lbs x 6
120 lbs x 4

145 lbs x 13
rest/pause
145 lbs x 9
rest/pause
145 lbs x 5

Hams: Leg raises

110 lbs x 12
140 lbs x 10
155 lbs x 6
170 lbs x 4

155 lbs x 9
rest/pause
155 lbs x 4
rest/pause
155 lbs x 4

Quads: Squats

135 lbs x 12
205 lbs x 10
275 lbs x 6
295 lbs x 4
315 lbs x 3

135 lbs x 23 reps --------------> rep PR lol...never repped that high on squat I swear I wanted to cry
Click to expand...

Gotta love the widowmaker. These will take you to a whole new level of fitness.
 
bblazer said:
One of the most common form problems in a squat (other than hip "ducking") is when the knees "pull together" when driving out of the hole. What SL is saying, is to make sure that you make an effort to try and spread apart your knees as up drive up - making the distance between them greater, or at least not less.

This is all no good though if you are doing a close stance BBer squat rather than a wide stance PL squat (which you should be doing).

Also, sit as far back as you can when in the hole. Do not let you knees get over your toes.

B-
Click to expand...

Perfect explanation. Thanks broheim.
 
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