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DC Training - My log

ExtraMile said:
sweet, have you already wrote out all the exercises you have choosen? i might have missed it...
Click to expand...

Right when I started this log. Page 1, maybe second or third post.
 
slimjim1985 said:
hey bro, I've been gone for awhile.

Hows DC going for you? how much stronger and bigger have you gotten?
Click to expand...

I've hit several PRs over the past 6 weeks, probably about 10 PRs...i'm getting bigger and stronger for sure AND i'm still doing it naturally....will start a cycle soon after new years...should help me out with the DC training :D
 
the_alcatraz said:
I've hit several PRs over the past 6 weeks, probably about 10 PRs...i'm getting bigger and stronger for sure AND i'm still doing it naturally....will start a cycle soon after new years...should help me out with the DC training :D
Click to expand...

nicely done all natty too. You'll blow up with DC and AAS.
 
slimjim1985 said:
nicely done all natty too. You'll blow up with DC and AAS.
Click to expand...

well since im getting stronger and bigger natty again on DC, wasnt sure wehn i should hit up aas again...trying to stay natty for as long as possible...but once you've moved over to the dark side, that's hard lol
 
Workout 22: Chest, shoulders, triceps

Chest: Incline Bench Press
135 lbs x 12
185 lbs x 10
205 lbs x 6
225 lbs x 4

245 lbs x 11
rest/pause
245 lbs x 3
rest/pause
245 lbs x 2

Shoulders: Behind the neck barbell press (free weights)
155 lbs x 8
185 lbs x 6
205 lbs x 4

225 lbs x 12
rest/pause
225 lbs x 2
rest/pause
225 lbs x 1

Triceps: reverse one hand cable pressdown
70 lbs x 10
90 lbs x 6

120 lbs x 9
rest/pause
120 lbs x 5
rest/pause
120 lbs x 3
 
Workout 23: Back thickness, back width, biceps, forearms

Back thickness: Deadlift

135 lbs x 8
225 lbs x 6
275 lbs x 4
315 lbs x 2

Back width: Rack pulls superset with lat pulldowns wide grip

Rack pulls bw / 180 lbs x 10
rack pulls bw / 210 lbs x 6

240 lbs x 9
rest/pause
240 lbs x 4
rest/pause
240 lbs x 3

Biceps: Barbell curls

115 lbs x 12
135 lbs x 8
155 lbs x 6

Had to take it down a notch to do reps...

135 lbs x 10
rest/pause
135 lbs x 2
rest/pause
135 lbs x 2

Forearms: hammer curls

35 lbs x 10
45 lbs x 10
55 lbs x 10
 
the.gladiator1987 said:
Why only 315 deadlifts?

And for your bb military behind the neck, that seems like a lot of weight and stress on your shoulders but I do the same lift, only lighter. I was thinking when I get to 225 id switch to regular and not behind the neck, but youre at 12 reps of 225 so do you notice any shoulder pain at all doing it that way?
Click to expand...

My upper body is very strong....especially my shoulders and triceps

I still can't go too heavy on deadlifts and squats because of my back injury a year ago...I was paralyzed for 3 days...thought I was going to die....I can deadlift / squat 3 plates only now....i'm tryng to bring that up to 4 plates again. I can bench 4 plates for max and press 3 plates plus for max.
 
the.gladiator1987 said:
Got it thanks for the response. i would def take it easy too if I was paralyzed for 3 days, sometimes I think I am when I wake up in the morning and my arm is asleep but not tingling I just cant feel it at all!
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the doctor said some discs moved in my back abruptly and it happened when i was deadlifting, so i have a psychological barrier that i have to overcome now too
 
the_alcatraz said:
the doctor said some discs moved in my back abruptly and it happened when i was deadlifting, so i have a psychological barrier that i have to overcome now too
Click to expand...

damn i'd say...i love my deads but i would probably say fuck'em if that was to happen to me...i herniated a disc but luckily it wasn't during the lift so it didn't fuck with my head like that

also bro, awesome lifts in the upper body...those are bad ass bro!
 
brandonp005 said:
damn i'd say...i love my deads but i would probably say fuck'em if that was to happen to me...i herniated a disc but luckily it wasn't during the lift so it didn't fuck with my head like that

also bro, awesome lifts in the upper body...those are bad ass bro!
Click to expand...

I'm working on "visualizing" the lift...it's supposed to help me get over my fear of injury with deadlifting
 
Your doing phenomenal. Trust your instincts and move that weight up slow. For the upper body, just keep kicking the shit out of your logbook.

This is a really inspirational journal.
 
Workout 24: Chest, shoulders, triceps:

Chest: Decline Bench Press

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

335 lbs x 8
rest/pause
335 lbs x 4
rest/pause
335 lbs x 2

Shoulders: Smith machine military press

135 lbs x 10
185 lbs x 6
225 lbs x 4

245 lbs x 7
rest/pause
245 lbs x 3
rest/pause
245 lbs x 1

Triceps: Narrow grip bench

185 lbs x 6
225 lbs x 4

245 lbs x 6
rest/pause
245 lbs x 4
rest/pause
245 lbs x 1
 
Workout 25: LEGS

20 minutes on the treadmill

Barbell lunges

took a 135 lbs bar and walked around with it...almost hit a few people while doing it

Ass to the ground squats

135 lbs x 12
185 lbs x 10
225 lbs x 6

135 lbs x 20 -----> my knees were burning, my thighs were on fire, i was nausious, and i almost crashed the car driving home.
 
Workout 26: Back width, back thickness, biceps, forearms

Back width: rack pullups

bw x 12
bw + 45 lbs x 10
bw + 65 lbs x 7
bw + 75 lbs x 3
bw x 15 ----> that killed!!!

Back thickness: Deadlift

135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 5 ------> finally starting to feel comfortable with 3 plates, decided to increase the poundages.
365 lbs x 2 ------> first time wentup pretty easily, second time was a little harder. Decided what the hell i'll rack em up.

405 lbs x 0 ------> got in the perfect position for it and I didnt even try...I psyched myself out. I imagined myself getting hurt deadlifting again and just didnt do it :(

Biceps: alternating dumbell curls

55 lbs x 10
65 lbs x 6
75 lbs x 4

85 lbs x 7 -------> NEW PR
drop set:
55 lbs x 6
45 lbs x 3
35 lbs x 5

Couldnt move my arms after that....
 
Workout 27: LEGS

Calves: seated calf raises

45 lbs x 12
90 lbs x 10
125 lbs x 6
160 lbs x 4

165 lbs x 11 ------> PR

Hams: Leg curls

90 lbs x 12
135 lbs x 10
155 lbs x 6
170 lbs x 4

190 lbs x 8 -----> PR
rest/pause
190 lbs x 2
rest/pause
190 lbs x 2

Quads: Squats

135 lbs x 12
225 lbs x 10
265 lbs x 6
295 lbs x 4

315 lbs x 3 ------> PR (first time I lift 315 for 3 reps after my injury)

135 lbs x 27 ----------> Rep PR

4 PRs in the same workout
 
Add some sarms-4 and that back should start comming on along.

Looking good BTW
RADAR
 
I'm going to end this DC run starting Monday and take a small break from DC so my body can recover. Will go into split bpdy training. How long should I wait before my second DC run?
 
ceo said:
totally agreed. definitely.
Click to expand...

Yeah you are way strong than me and I have done 185x20 easy (well maybe not easy:(:)). On wdieowmaker's a heavier weight does not make that much of a difference. It all feels about the same after the 10th rep.
 
:D
Tblock1 said:
Yeah you are way strong than me and I have done 185x20 easy (well maybe not easy:(:)). On wdieowmaker's a heavier weight does not make that much of a difference. It all feels about the same after the 10th rep.
Click to expand...

Tru nuff...I'll go for heavier next time :artist:
 
I would switch it up, rest, hit something completely different, then switch back to another run at DC in about 6 months if you must.
thats just me though.
 
nah man. Sorry I didn't see this sooner traz. But, in DC a cruise is usually 1-3 weeks. What I do (and feel works best for me) is...I take a week off completely from the gym. I eat and rest. DC is very taxing bro. That's what I need. Then, I ramp back up for two weeks. I keep the same DC basic program (2 way split 3 days a week for me) but I work with about 50-60% of the weight I was using and I do 2 straight sets of 10-12 reps. No rest-pauses, no widowmakers, no static holds. Just...higher reps and, Light Weight!! Yeah Buddy!! lol.

That's how I do it. I have seen others do similar or even the same. Some just take a week off and then go right back in. Personally I think that would expose one to more potential for injury, plus just one week off is not enough for me.

That's what I recommend, but if you want to try to do differently bro, knock yourself out! :D
 
ceo said:
nah man. Sorry I didn't see this sooner traz. But, in DC a cruise is usually 1-3 weeks. What I do (and feel works best for me) is...I take a week off completely from the gym. I eat and rest. DC is very taxing bro. That's what I need. Then, I ramp back up for two weeks. I keep the same DC basic program (2 way split 3 days a week for me) but I work with about 50-60% of the weight I was using and I do 2 straight sets of 10-12 reps. No rest-pauses, no widowmakers, no static holds. Just...higher reps and, Light Weight!! Yeah Buddy!! lol.

That's how I do it. I have seen others do similar or even the same. Some just take a week off and then go right back in. Personally I think that would expose one to more potential for injury, plus just one week off is not enough for me.

That's what I recommend, but if you want to try to do differently bro, knock yourself out! :D
Click to expand...


I'm going to take a month and experiment with a whole bunch of different lifting stuff, rep ranges, etc...then I'll hit DC again in a month.

Thanks for the advice bro!
 
was in the hospital bro i got tendinitis i'll be staying away from the gym for a while doctor's orders nothing I can do
 
the_alcatraz said:
how the fuck did you get tendinitis at 14???
Click to expand...

i might be thinking of a differant condition but isnt tendonitis where your muscles get stronger and your tendons cant keep up so you end up with muscles that can produce a form too strong for your tendons? And this happens because muscles are more vascular than tendons so they can develop faster?

I dont know how bad it i was i just got told my elbow pains were probably tendonitis. And I guess I got it from those fast newbie strength gains, I couldnt really do any tricep extensions other than rope pushdowns and a couple other light things. I just pushed through it though and took some glucosamine and it went away after a while
 
ExtraMile said:
i might be thinking of a differant condition but isnt tendonitis where your muscles get stronger and your tendons cant keep up so you end up with muscles that can produce a form too strong for your tendons? And this happens because muscles are more vascular than tendons so they can develop faster?

I dont know how bad it i was i just got told my elbow pains were probably tendonitis. And I guess I got it from those fast newbie strength gains, I couldnt really do any tricep extensions other than rope pushdowns and a couple other light things. I just pushed through it though and took some glucosamine and it went away after a while
Click to expand...

probably because 14 yr olds shouldnt really be lifting that heavy in the first place...and it probably DOES affect your growth....because your bones and muscles are not "adult" yet....just my 2 cents....take care of urself kid and slow steady is better than growing too fast and then getting hurt for life....
 
the_alcatraz said:
Ok guys, I just read about 27 pages on Dante and his thoughts and protocols.

Here's what I still need:

1- Videos of DC training extreme stretching. I'm having a hard time imagining these just by "wording"
Also, do you do these after every rest-pause, or once only after you finish the one set exercise?

2- I'm assuming the best way to start off is to work out Mondays, Wednesdays and Fridays, and rest the rest of the days?? I would like to work out 4 days a week, so how do I incorporate that?

3- What are DC programs (sample exercises) - need a full program that has worked for some of you guys?

4- When you feel like you maxed out on something and you can't really increase any weight next exercise, should you give it a few more trials or do you immediately change exercise?

5- Negatives: 6-8 secs?? really? isn't that a big too much?

That's all for now. Probably will have more questions to follow.
Click to expand...

I'm sure most of this has been answered but figured I'd put my 2 cents in.

1 - There are pictures on IM of the stretches. Some of them take a little while to get the hang of.

2 - Do it 3 days a week exactly as laid out. There is a 4-day a week program but it is for VERY advanced lifters

3 - There are samples in logs on IM, but it will change relatively often so there is no way to gauge what will work for you due to different stall times etc.

4 - If you stall switch it up. If you feel like you just had a bad day then you can give it another try next time.

5 - No specific times on negatives just make sure it is controlled to the point that you can reverse it at any time
 
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the_alcatraz said:
probably because 14 yr olds shouldnt really be lifting that heavy in the first place...and it probably DOES affect your growth....because your bones and muscles are not "adult" yet....just my 2 cents....take care of urself kid and slow steady is better than growing too fast and then getting hurt for life....
Click to expand...

you know I am actually starting to wonder why Im a shortass 5 foot 7 and my dad is 6 foot, with the men on my mums side of the family are all around 5'9ish. Im hoping I will grow a bit more in the next few years.

take care of yourself too traz, what exactly causes tendonitis? Is it just sudden strength gains?
 
I am BACK in full action....Watch out!!!

I'm going to keep this updated again and be a lot more active on the forums again

ALCATRAZ is going to break some shit!!!
 
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