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Darkhorse 05-01-2006 04:32 PM

DC Training
 
Time for a new journal. As everyone here knows, I suffered a left pectoralis tear almost 2 months ago. I posted a long thread about the injury complete with pictures, descriptions, and how I got back in the gym while rehabbing my chest. Thread found here: Pec Tear

Now I'm good to go and started up DC training again. For a full description, click here: DC Training

Here's what I chose to do:

A1)
Chest: Incline Dumbbell: 15-20 RP
Shoulders: Paramount Press: 11-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pulldowns: 15-20 RP
Back Thickness: Barbell Rows: 2 x 10-12

B1)
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Curls: 20-30 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20

A2)
Chest: Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Rev. Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4


B2)
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Leg Curls: 20-25 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20

A3)
Chest: Decline Dumbbell: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4

B3)
Biceps: Wide Cable Curls: 15-30 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest. (Trying for 4 + sets)

Darkhorse 05-01-2006 04:43 PM

Quote:

A1)
Chest: Incline Dumbbell: 15-20 RP
Shoulders: Paramount Press: 11-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pulldowns: 15-20 RP
Back Thickness: Barbell Rows: 2 x 10-12
Today was the start of the program. Very tough. I underestimated a lot of the weights to my surprise, so that's the reason why most of the RP sets are so high..Waay high. :)

Monday

Incline Dumbbell: 80 [17, 6, 4] 27 RP (static)
Paramount Press: 195 [12, 6, 4] 22 RP (static)
Dip Machine: 195 [15, 7, 5] 27 RP
Pulldowns: 240 [13, 6, 3] 22 RP (static)
Barbell Rows: 225 [2 x 12]

* After each exercise, a 1 minute loaded stretch.

- Definately underestimated the incline dumbbell and dip machine. The incline press was intentional because it was my first day using free weights coming off my tear. Felt terrific tough. Surprising that I just kept on going. I thought I'd hit positive failure on about 12-14 reps..I didn't want to do weighted dips this time because I wanted to limit the use of my lower pec. It's more mental than painful. My pec performed great.

Darkhorse 05-01-2006 10:34 PM

Quote:

Originally Posted by Dante
B3) Wide Grip Cable Curls

get a pulldown bar and attach it to a low cable pulley--grab the bar with a wide grip (grab it at the bends in the bar--yes i know thats wide)--thats how wide i want this to be

you know when you do a regular barbell curl and you curl it up and you kind of lean back and curl the bar in up over the hitch--in front of your delts--so its kind of a relief for a second-you dont do that here--there is no locking it in with your forearms vertical

you either put one foot in front of the other for balance or lean over slightly at the waist (im talking slight lean with chin out in front--dont overthink this and lean over too much). Everytime you curl up you hit your chin (or it doesnt count) and control the return. So there is no "oh thank god i got the bar up, now i can rest" hitch in this at all. Its curl it up to your chin while your slightly leaning forward (however you want to get into that stance) --and then control the return all the way down till your arms are absolutely straight and then curl again

15-30rp with 20 rp being the best

B3) Pinwheel curls rock..I've always done them in the past, but I just never known what they were called. I've included these for B3...

http://www.heavyweights.net/bb/users...ngirl72024.gif

hrdgain81 05-02-2006 05:18 AM

Glad to see your back up and running bro.

_Wolf_ 05-02-2006 06:39 AM

hey 0311... sorry to respond so late....

best of luck sir..... :)

Darkhorse 05-02-2006 04:25 PM

Thanks guys..Damn, just posted this last night and it already has 68 views. :)

Today I woke up and did some low intensity, long duration cardio (30 minutes). Another night shift tonight. I have 6 chicken breasts (boiled) and some tuna. Only green beans for carbs throughout the night. I'm looking for some bodyrecomposition with this program..Essentially dropping bodyfat while preserving/gaining muscle. DC doesn't believe in "bulking" and "cutting" cycles, and his results show it can be done. Here is an quote by Dante talking about cutting and bulking:

Quote:

Originally Posted by Dante
Cutter, Bulker, Cutting, Bulking-WHAT A CROCK OF BULLSHIT

-DOGGCRAPP-

If i never hear these words again in my life it will be too soon. I cringe everytime i hear someone (straight from bb.com) say "im coming off a bulker and now im doing a cutter"..What the hell is that?..that is the most idiotic concept ever! So what your doing is taking 2 steps forward for 4 months and then 1.5 steps backward for 4 months and repeating over and over? Talk about a waste of valuable time! Half your freaking year is gone to hell because your cutting for half of it and gaining no muscle. How bout a novel concept for you? How bout getting dramatically larger over time with huge food (protein) intake and super heavy training but adhering to carb cuttoffs and doing cardio (for increasing hunger and keeping bodyfat at bay reasons) so that you stay lean!!!!!!!!!! Gee whiz, might that be a better way?!

Bulker: An Excuse to become a fat **** for the sake of beleiving your putting on muscle mass to others and yourself (and you probably are but at a 50/50 ratio of muscle to fat--wow thats awesome!)

Cutter: 3-5 months of wasted muscle building time (trust me youll be building very little muscle mass during this) in the quest of turning yourself back from a fat slob you turned yourself into to someone presentable.

THINK ABOUT IT!!!! Your 200lbs, eat like a 250lb guy to get freakshow bigger, and train like a rhino with heavy weights to get larger but also do everything in your power (green tea, cardio, carb cuttoffs) to keep at a bodyfat percentage that your proud of or can live with. This is all about turning your body into a muscle building fat burning blast furnace!
If you do bulking and cutting for the next 2 years and with all those "cutting cycles" adding up to a years time, guess what you just gave up a year of lifting--one year of nonexistant muscle mass accumalation. Thats like lifting for the next 6 years and you only get 3 years of productivity out of it. See the problem is, alot of people try to stay lean year round while also tryng their hardest to put on muscle mass and they do it all wrong. They eat like a 190lber trying to get to 250lbs and think that--by some miracle that will get them there. This is all about becomeing a food processing machine here. Take in a surplus (protein/food), create a demand to put on muscle (seriously heavy lifting/DC training) and then taking care of excesses and burning them off (carb cuttoffs/cardio/thermogenisis)----eating and training like a 300lbs offseason behemoth but doing everything else in your power to be that guy walking around at 7-14% bodyfat (whatever floats your boat)....See its not that hard, just think it out....but most of all dont waste your freaking time taking 2 steps forward and 1.5 steps backward....this is about constant forward progress. If I hear anyone say "cutter" or "bulker" again on this board, you get the official title of "bodybuilding.com guy", like a scarlet letter. This is constant bulking and cutting at the same time and you dont forsake one for the other unless your competing for a show.
You turn yourself into a machine and you keep that machine evolving. Does anyone in this forum actually beleive that if you are 200lbs and doing cardio 3-4x a week at 30-45 minutes a pop but eating 400-500 grams of protein and a shitload of food to get bigger that - YOUR ACTUALLY NOT GOING TO GET BIGGER BECAUSE OF THAT CARDIO? If your not getting bigger then your either not eating enough or your a young guy whose metabolism is so fast that your one of the lucky ones who doesnt have to do cardio. Thats another story I have to write about one of these days--Cardio. Every time I hear a guy tell me...."I just cant eat enough"....I ask him "are you doing cardio?", and he gives me that puzzled look and thinks "why should I do cardio? I have trouble gaining weight and eating enough".....BINGO!!!!! What do you think cardio does? You get up in the morning and start your day with some cardio I guarentee youll be starving the rest of the day and be eating like a damn horse. IT HAPPENS EVERY SINGLE TIME. Cardio is a two way street--increases hunger and keeps you lean. You have trouble getting bigger? Add cardio first thing in the morning after 30 grams of protein in water and some bcaa's and watch yourself eat the rest of the day! You wont be missing meals, youll be starving. Which leads me to getting off this computer because im starving.I wrote this very fast because im late--so sorry bout that

DOGGCRAPP


Darkhorse 05-03-2006 03:55 PM

Quote:

B1)
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Leg Curls: 20-30 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20
Wednesday

Incline Dumbbell Curls: 50 [13, 6, 3] 22 RP (pulses)
Reverse Curls: 70 [1 x 19]
Straight-Leg Hammer: 6 plates [12 DC]
Lying Leg Curls: 110 [15, 8, 5] 28 RP (static)
A2G Back Squats: 285 [1 x 8], 225 [1 x 20] :arg:

* After each exercise, a 1 minute loaded stretch.

- Strong day. Incline curls weren't too bad. Instead of statics afterwards, I did pulses since my arms were toast. I basically just did 1/4 reps to failure. Reverse curls were standing with the ez curl bar and they were too light. A2G squats was good to go. I haven't lifted heavy for over a month and a half, so it was nice to start building back up. The 225 lbs was balls to the wall!! A2G of course. I just tried to take my time and somehow get through it. After 16 reps, I had to rest the bar for 4 breaths, then I trucked on and finished.

hrdgain81 05-04-2006 07:08 AM

Quote:

Thanks guys..Damn, just posted this last night and it already has 68 views.
ewww somebody is popular huh :biglaugh:

I like dante's take on cutting/bulking. Unfortunately some of us cant get our bf% down to acceptable levels like that. But once i'm down to where i'm happy, you know I'm all about going at it like that. I think DC is were i'm gonna go next, but i gotta get lean first.

oh and 225x20, I hate you.

Darkhorse 05-04-2006 09:27 AM

Quote:

Originally Posted by hrdgain81
ewww somebody is popular huh :biglaugh:

I like dante's take on cutting/bulking. Unfortunately some of us cant get our bf% down to acceptable levels like that. But once i'm down to where i'm happy, you know I'm all about going at it like that. I think DC is were i'm gonna go next, but i gotta get lean first.

oh and 225x20, I hate you.

LOL, I think the views are more about this style of training than anything about ME!..

His views on bodyfat operate on the fact that muscle gain is slow, fat loss is fast. Essentially, protein is priority. If I keep my protein high, the calories will take care of themselves. Carb Cuttoffs is another biggie: I set mine at 5 pm. Anything thereafter I eat along with my protein is green veggies, just enough to fill up my stomach and take the hunger away. For the past week, the only carbs I have are pre/postworkout, and morning oatmeal. Absolutely nothing else. I've been supplementing fish oil a lot as well with my protein instead of carbs. My energy is still high surprisingly enough. I used to be a carb junkie albeit spaghetti, hamburger helper, ect. Not anymore. Fairly strict diet I'm using, and combined with cardio on every off day (except for the days after legs) I'm definately dropping bodyfat..And the scale shows that my weight has already started to drop, slightly.

One important thing to also note is that when people such as myself start to drop bodyfat, usually the last place it'll come off is the midsection!..For myself, my face starts to really thin out (don't know why), followed by arms, legs, then finally the midsection..Everyone basically has the same progression. So as long as the scale starts dropping slowly, I'm good to go. Body recomp is entirely possible so long as the person's goals don't happen to be getting a six pack in a month!

When I was emailing him [Dante] back and forth answering his gigantic questionare (I was going to be a trainee), he was telling me that I was going to be doing a lot of cardio :D. God I wish I went through with it, but 500 ducketts was too much at that time for a guy like me straight out of the Marines! Now things have changed, and I'm starting to save up! DC Training is no mystery, the training aspect is all here..Being a trainee paying for the service is almost all about dieting and the "what's" and "why's", which is well worth it, esp. if you look at the gallery.

Let me know when you're gonna want to start this kind of training..I've got tons of stuff on this and you know I'll help. :)

Back to training:

Today my legs are so sore!! The 20 repper is no joke. I'll honestly say that I was going to go light on these for a few weeks to get used to them..But that's not what DC training is all about. High intensity is high intensity. No holding back! So I made up my mind that I'd do the 225 and go until I couldn't do anymore, rerack it, and just rest/pause the rest. I was able to get 16 reps A2G before I felt as though my body was going to explode. So here's what I did. I reracked it, but stayed underneath it and did a long 5 breaths, then took it back up and very slowly finished the remainder by the skin of my teeth. 4 different people from the gym came up to me wondering if they should be doing 20 reps per set!...And wondering why I was A2G! Fucking stupid, huh? :weights:

ChinPieceDave667 05-04-2006 11:13 AM

Quote:

Originally Posted by 0311
Today my legs are so sore!! The 20 repper is no joke. I'll honestly say that I was going to go light on these for a few weeks to get used to them..But that's not what DC training is all about. High intensity is high intensity. No holding back! So I made up my mind that I'd do the 225

What are you talking about, 225 for 20 is light. :p :joke:


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