My Humble DC Training Journal

[OneBreath]

Log time. Yesterday's workout was brutal again, progress on all movements.

Movement: Decline Smythe Press
Scheme: 11-15 RP
Previous: 275 x 18
Current: 295 x 18

Movement: Standing DB Shoulder Press
Scheme: 20-30 RP
Previous: 55 x 26
Current: 55 x 32

Movement: Reverse Grip Decline Smythe Press
Scheme: 15-20 RP
Previous: 135 x 28
Current: 185 x 21

Movement: Front Rack Chins
Scheme: 11-20 RP
Previous: 50 x 20
Current: 55 x 22

Movement: Deadlifts
Scheme: 6-9 SS
Previous: 365 x 6
Current: 365 x 9

Movement: Deadlifts
Scheme: 9-12 SS
Previous: 315 x 12
Current: 335 x 12

Notes: Deadlifts are hard after doing pullups to failure 3 times. My numbers have been low and i felt more comfortable over those deads yesterday after taking a longer rest after the pullups. I think i will start taking a good 10-15 minutes in between the back width and back thickness movements. Maybe add more stretching there. I could always re-stretch the chest/shoulders/tris again during this time.

Hope everyone is having a great day.

 

[OneBreath]

For anyone not familiar with the Front Rack Chin movement.

 

[OneBreath]

Log time. Progress on all movements again.

Simply put, this shit ain't easy! I've bumped up my glutamine intake to 30g per day as well as keeping up those cals (1,000 above maintenance). Total protein is staying consistently between 475 and 550 any given day. This is a NECESSITY. My ass would be seriously dragging without it.

Movement: DB Curls
Scheme: 15-25 RP
Previous: 50 x 28
Current: 55 x 26

Movement: Pinwheel Curls
Scheme: 10-20 SS
Previous: 50 x 18
Current: 50 x 20

Movement: Smythe Calf Extension
Scheme: 10-12 SS
Previous: 225 x 12
Current: 245 x 10

Movement: Smythe Stiff Leg Deadlifts
Scheme: 15-25 SS
Previous: 225 x 20
Current: 225 x 25

Movement: Hack Squats
Scheme: 8-12 SS
Previous: 290 x 10
Current: 290 x 12

Movement: Hack Squats
Scheme: 20 WM
Previous: 200 x 20
Current: 220 x 20

Notes: I feel like my arms are going to blow up fast. I haven't worked them directly in over a year. This past year i've made fun of curls and here i am now grunting and putting everything i have into them. I swear i almost felt tears when i was trying to beat those 18 pinwheel reps. At rep 12 my forearms were on FIRE. It took everything i had to push through and get past 18. Who knew curls could be so challenging.

I hope everyone is having a good day.

 

[ironwings]

Good stuff...wish I could have seen ;-)

 

[OneBreath]

Log Time. After starting strong on the incline db press, I hit a brick wall on Standing BB Military. I knew it the second i cleaned the bar. That little piece of shit voice inside my head whispered "damn this feels heavy today". I simply couldn't recover after that. I worked my ass off for those 23 reps. They are some of the hardest i've done. I wasn't about to come up short but i didn't have an ounce left in me to get one more press to beat the logbook.

After that i was fucking irate and blew up everything else.

Movement: Incline DB Press
Scheme: 20-30 RP
Previous: 75 x 27
Current: 75 x 33

Movement: Standing BB Shoulder Press
Scheme: 20-30 RP
Previous: 135 x 23
Current: 135 x 23

Movement: Decline Rolling DB Tri Extensions
Scheme: 20-30 RP
Previous: 45 x 30
Current: 50 x 33

Movement: Pullups (neutral grip)
Scheme: 15-25 RP
Previous: 18 reps
Current: 22 reps

Movement: Sumo Rack Deadlifts
Scheme: 6-9 SS
Previous: 405 x 11
Current: 425 x 9

Movement: Sumo Rack Deadlifts
Scheme: 9-12 SS
Previous: 365 x 15
Current: 405 x 12

 

[OneBreath]

Log Time. I took it pretty easy Friday and saturday: just a bit of cardio, ate like pig, got plenty of sleep, and it really paid off for the start of my 5th week.

Movement: Curls (EZ Bar Preacher)
Scheme: 15-25 RP
Previous: 85 x 27
Current: 95 x 27

Movement: Curls (EZ Bar Preacher Reverse Grip)
Scheme: 10-20 SS
Previous: 65 x 16
Current: 65 x 17

Movement: Calf Extensions (Seated)
Scheme: 10-12 SS
Previous: 140 x 12
Current: 150 x 11

Movement: Leg Curls (Seated)
Scheme: 15-30 RP
Previous: 115 x 31
Current: 125 x 30

Movement: Squat (Barbell Back)
Scheme: 8-12 SS
Previous: 275 x 12
Current: 295 x 12

Movement: Squat (Barbell Back)
Scheme: 20 WM
Previous: 245 x 20
Current: 265 x 20

 

[Thandie]

Log Time. I took it pretty easy Friday and saturday: just a bit of cardio, ate like pig, got plenty of sleep, and it really paid off for the start of my 5th week.

Movement: Curls (EZ Bar Preacher)
Scheme: 15-25 RP
Previous: 85 x 27
Current: 95 x 27

Movement: Curls (EZ Bar Preacher Reverse Grip)
Scheme: 10-20 SS
Previous: 65 x 16
Current: 65 x 17

Movement: Calf Extensions (Seated)
Scheme: 10-12 SS
Previous: 140 x 12
Current: 150 x 11

Movement: Leg Curls (Seated)
Scheme: 15-30 RP
Previous: 115 x 31
Current: 125 x 30

Movement: Squat (Barbell Back)
Scheme: 8-12 SS
Previous: 275 x 12
Current: 295 x 12

Movement: Squat (Barbell Back)
Scheme: 20 WM
Previous: 245 x 20
Current: 265 x 20

I love following your program and I'm imitating your log.
Why do you have the same movement twice. i.e., Squat (barbell back)
Thank you for posting the front rack chin!

 

[OneBreath]

I love following your program and I'm imitating your log.
Why do you have the same movement twice. i.e., Squat (barbell back)
Thank you for posting the front rack chin!

Hey thandie, thats a big complement coming from you. Thanks!

The first Squat set has a scheme of 8-12 SS (or just a normal straight set).

The second Squat set is the dreaded 20 rep widowmaker (thus my weight going down for that set)

Also you will see some other sets with a scheme of RP or rest pause. Dante doesn't recommend doing rest pauses on quads or back thickness, or any other exercise where form or safety would be sacrificed significantly.

 

[mmo115]

good job on your improvements!

i just have a question (don't take it as an attack as I am trying to learn and I can only learn by asking!)... Do YOU really feel as though it's necessary to take in 500g of protein in a single day? IE: have you tried intaking ~250g as opposed to 500g - see if you notice a difference? I know the workouts are extremely intense, but I don't know if your body can really utilize that much protein without it just going in one and end coming out the other. I don't think anyone from a medical perspective would suggest taking in this much protein. Sorry if thats off track, but I think it's related as I am doing training similar to this. Diet is my biggest focus right now so I want to learn as much as I can - thanks.

anyhoo, good job on the lifts - I am enjoying the read
good luck!

 

[OneBreath]

good job on your improvements!

i just have a question (don't take it as an attack as I am trying to learn and I can only learn by asking!)... Do YOU really feel as though it's necessary to take in 500g of protein in a single day? IE: have you tried intaking ~250g as opposed to 500g - see if you notice a difference? I know the workouts are extremely intense, but I don't know if your body can really utilize that much protein without it just going in one and end coming out the other. I don't think anyone from a medical perspective would suggest taking in this much protein. Sorry if thats off track, but I think it's related as I am doing training similar to this. Diet is my biggest focus right now so I want to learn as much as I can - thanks.

anyhoo, good job on the lifts - I am enjoying the read
good luck!

There are no bad questions in this thread, i'm learning just the same.

This is the first time i've ever taken in this much protein. When i was on the anabolic diet i used to not go over 250. I felt that my body was taking any excess and converting it to glucose. It think this was indeed exaggerated due to the low carb state my body was in.

I am now taking in 500 grams per day for DC training for 1 simple reason. I am listening to what i'm told by the designer of the program. Dante says I need this much and i'm going to do it. He's done this himself and with many trainees with huge success for many years. So many guys go over to the puppy pound and ask questions like "can i change this" or "do i really have to do that". Essentially they are told to stop over analyzing and just follow the program.

So am I skeptical? Yes. But this program has also humbled me. I've realized that i'm not as smart as i thought i was. So i'm just going to keep my mouth shut and do what i'm told