My Humble DC Training Journal

[OneBreath]

I recently started DC training. This is by far one of the most exciting things I’ve done in my 10 years of off and on training. I’ve decided to start a log here of my experience for both myself and anyone else curious about DC training.

I am NOT an expert on this subject. I wouldn’t have made it to this point without the wealth of DC information at IntenseMuscle.com - Powered by vBulletin as well as the guidance of EF members ceo, SouthernLord, and mwm5. Therefore, this log will track a beginner’s DC experience and NOT be a reference or a DC “how to”. So far this process has been humbling. I had no idea how much I didn’t know until I started this journey.

Ok, enough of the small talk.

Current Stats:

Age: 33
Height: 6’4”
Weight: 235
BF% ~11

Goals: Steady increase in LBM while maintaining current, or possibly loosing, BF.

Most Current Pics (late aug I think):

I’ll put up a leg shot later. The only one I currently have I’m naked and I just tried to blur out my penis with photoshop and ummm didn’t come out so well, nobody wants to see that.

 

[OneBreath]

The image below shows my current blast log.

The days I lift are Sunday, Tuesday, and Thursday.

Bodyparts are split into 2 workouts.

Workout A: Biceps/Forearms/Calves/Hams/Quads
Workout B: Chest/Shoulders/Triceps/Back Width/Back Thickness

Each workout has 3 different versions (same muscles but different exercises) for a total of 6 workouts. From the log you can see the rotation of days/workouts. Sun is A1, Tue is B1, Thu is A2, then the next Sun is B2, the next Tue is A3, and the next Thu is B3. Then …. we start all over again. This is where I was yesterday. The entries under the columns Current lb and Current Reps were made yesterday while the entries under columns Previous lb and Previous Reps were made over the past 2 weeks. Therefore yesterday was the first day I went to war with the logbook.

DC calls for a blast period of 6 to 12 weeks followed by a short recovery “cruise”. During the blast it is imperative that you beat your previous entry for any given exercise either in weight or reps. Each exercise has a specified rep range under the heading Scheme. Once you can exceed the high end of the range with a given weight, you must increase weight. As you can see in my log I am still working to get the correct weight within the specified rep range for most exercises. Once this is done, my log should show more steady progression (provided I bust my ass of course).

 

[OneBreath]

Now you might be thinking that something is missing in my spreadsheet. Like “where are all the sets?”, and “only 3 days a week?”. Well, its all there and more than enough to make you loose your pre-workout shake.

First thing to note is that the above split and day rotation cause the same muscle groups to be hit more often, thus you are actually training with a higher frequency than with a standard high volume split.

Second thing to note is under the heading Scheme:

SS = Straight Set
RP = Rest Pause
WM = Widowmaker

A straight set everyone understands.

The Rest Pause is a little different. I will just try to explain it the best a beginner can. For the seated leg curls 1 recorded 31 reps. I put on my weight, sat down, and started pumping them out. I hit failure around rep 20. I then stopped and took 10 DEEP breaths sucking in as much oxygen as my body could take and then started doing reps again. I got out 8 more before failure. Then I stopped and did the 10 breaths again. Then I got out 3 more before failure. Thus the total of 31 reps.

So the rest pause (RP) is a set where you go to failure, take 10 deep breaths, go to failure again, take 10 deep breaths, and then go to failure again. Yes it’s only 1 set …. But your ass goes to failure 3 times!

The widowmaker (WM) is very simple. It’s a 20 rep set. Yesterday I did this for squats. You can take as long as you want, just don’t rack the bar until you’ve done 20. The experience is a little hard to describe. I think yesterday I made it to rep 15 before taking a few breaths, then did 2 more, a few more breaths, then the last 3. My legs were so pumped I couldn’t extend them fully to rack the bar, I had to go up on my tip toes! Immediately upon racking I laid down for a good minute, otherwise I might have puked.

Another thing to note is that reps are performed with a controlled negative. You don’t have to move the weight down extremely slow, as long as at any time you can easily reverse the motion (thus the controlled).

 

[OneBreath]

Extreme stretching sucks ass. Even Dante (creator of DC) will say this. However, he also says it’s vital to both recovery in this higher frequency scheme as well as for muscle growth.

Yesterday I did the Bicep, Quad, and Hamstring stretches. I personally do these immediately upon completing the movement for a given muscle. Sometimes though, as in the case of quads yesterday, I have to rest first.

Dante’s descriptions of these stretches can be found in post 103 here:

http://www.intensemuscle.com/9527-extreme-stretches-courtesy-inhuman-one-5.html

And there are pictures throughout that thread as well.

Currently I can only hold the stretches for about 30 seconds. 60 is recommended so I perform the stretch twice for 30 seconds.

 

[OneBreath]

Diet: Dante calls for lots of protein (much more than I’m used to taking in) as well as strict carb cutoffs (no carbs after 6PM with the exception of green veggies).

I’ve modified my diet but its still a work in progress. I’m taking in about 350 grams of protein now compared to my previous 220. I’m keeping my overall carbs and in some cases lowering them while upping the fat intake.

I will post more on my diet later. The only thing I’ve accomplished currently is getting the protein and overall cals significantly higher to accommodate the recovery needed for this blast.

 

[OneBreath]

Finally to today …………….

This morning was fasted cardio. 45 minutes on the treadmill at 3.0 mph and an 8% incline. After that hit my legs took yesterday this was more of a challenge than it looks!

Dante recommends cardio sessions for at least 45 minutes to keep a control on BF. If I feel my waist expanding I’ll do as he recommends and move up to 60 minute sessions and possibly adding more cardio days. I will do this before I take the step of lowering cals. My body loves to sport a spare tire for some reason so I’ll have a close eye out on this situation.

Quick note, when I say fasted cardio, I mean I woke up and did cardio before my first meal. I did however mix a crystal light drink with 15g BCAA to sip while walking.

Hope everyone is having a good day!

 

[SouthernLord]

Very nice Bro!!! You are Jacked!!!

Your exercise selection and rep ranges look spot on. You have done your home work. I will be keeping up with this one. Looking forward to seeing you smash PR's every week!!!

 

[Thandie]

Hey OneBreath, this is awesome!!
I'm looking forward to following your journal.
I also started doing DC as you know, but I love the way you have it organized. You inspired me! I love DC, BTW?

 

[Omegasox]

Looks like a very detailed log. You have definitely done your homework. I'll be following this one!

 

[mmo115]

awesome man i am definitely going to follow this journal to see how it works out for ya