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Old 09-22-2006, 03:19 PM   #11
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DC TRAINING
WEEK 2 - Friday


Workout B3

Pre-Workout Cardio Warm-Up
10 minutes on treadmill

EZ Bar Curls
70 lbs --->>> 10+7+6=23

FASCIA STRETCH: BICEPS

Behind the Back Wrist Curls
95 lbs --->>> 23

FASCIA STRETCH: FOREARMS

Calf Raises on Hammer Strength Leg Press
340 lbs --->>> 12

FASCIA STRETCH: CALVES

Sumo Squats on Hammer Strength Leg Press
210 lbs --->>> 10+6+4=20

FASCIA STRETCH: HAMS

Hammer Strength Leg Press
300 lbs --->>> 8

Hammer Strength Leg Press
250 lbs --->>> 20

FASCIA STRETCH: QUADS

Diet

will be updated before i go to sleep tonight

Overall Impression

i have completed 1 mesocycle of DC Training. my next post will have updates on my physique, what i have observed and my future plans.

but todays workout was good....just wisj i had more discipline on calf raises. were not executed as well as i had planned...a little too dynamic...but next time i'll do better...

peace

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Old 09-22-2006, 03:20 PM   #12
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END OF MESOCYCLE #1 UPDATE

2 weeks ago, my bodyweight was 166 lbs...today its 173 im thrilled...i was 180 before that, but due to depress shed 15 lbs in 15 days...then i n 3 weeks i gained back 1 lbs on 5x5 before starting DC..

the main reason for this post is because:
1.) i want to record my physique progress
2.) i have made some changes to my program

ok, so lets begin:

My Physique

in addition to the 7 lbs gains in 2 weeks, i have gained a LOT of mass on my legs...and i love it my quads look and feel so much better than before...

also, for the first time in my life: ive developed a slight paunch :( but i am gonna start doing cardio from tomorrow and i'll average out about 1 hr of cardio EVERY non-training day.....

My Program

ok, so after running the program once, i've decided which exercises to substitute where. and some i am gonna chuck out.

so, lets begin (this is the final program):

WORKOUT A1
1.) Incline Bench Press 11-15 RP
2.) Dumbbell Front Presses 15-20 RP
3.) Bent Arm Pull Overs 15-30 RP
4.) Lat Pull Downs 11-20 RP
5.) Deadlifts 3-5 SS
6.) Deadlifts 9-12 SS


WORKOUT B1
1.) Preacher Curls 11-20 RP
2.) Palms-Up Wrist Curls 11-20 SS
3.) Nautilus Machine Calf Raises 10-12 SS
4.) Nautilus Machine Leg Curls 15-30 RP
5.) Nautilus Machine Leg Press 6-10 SS
6.) Nautilus Machine Leg Press 20 SS


WORKOUT A2
1.) Parallel Bar Dips 15-30 RP
2.) Military Presses 11-20 RP
3.) Close Grip Bench Press 11-20 RP
4.) Chin-Ups 15-30 RP
5.) JS Barbell Rows 10-12 SS


WORKOUT B2
1.) Barbell Curls 11-20 RP
2.) Palms Down Wrist Curls 11-20 SS
3.) Calf Raises on Ground Base Hammer Strength Squat/Lunge Machine 10-12 SS
4.) Olympic Squats 7-10 SS
5.) Olympic Squats 20 SS
6.) Sumo Squats on Hammer Strength Leg Press Machine 15-30 SS


WORKOUT A3
1.) Hammer Strength Bench Press 11-15 RP
2.) Wide Grip / Medium Grip Upright Rows 11-20 RP
3.) EZ Bar Flat Tricep Extensions 15-30 RP
4.) V-Bar Pull Downs 11-20 RP
5.) Hammer Strength Rows 10-12 SS


WORKOUT B3
1.) EZ Bar Curls 11-20 RP
2.) Dumbbell Hammer Curls 11-20 SS
3.) Calf Raises on Hammer Strength Leg Press 10-12 SS
4.) Hammer Strength Leg Press 6-10 SS
5.) Hammer Strength Leg Press 20 SS
6.) Romanian Deadlifts 15-30 RP


so all i have really done is basically re-arrange a few things and make the effect of the exercises more optimal...i think *gulps*

lets see how mesocycle 2 goes....

i loved mesocycle #1
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Old 09-25-2006, 04:06 PM   #13
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DC TRAINING
WEEK 3 - Monday


Workout A1

Incline Barbell Bench Press
LT @ 115 lbs --->>> 11+8+6=25
TT @ 135 lbs --->>> 8+5+4=17

FASCIA STRETCH: CHEST W/ 45 LBS IN EACH HAND

Dumbbell Side Lateral Raises
LT @ 15 lbs --->>> 20+15+9=44
TT @ 25 lbs --->>> 15+8+6=17

FASCIA STRETCH: SHOULDERS

Bent Over Dumbbell Pullovers
LT @ 35 lbs --->>> 20+10+8=38
TT @ 45 lbs --->>> 17+13+10=40

FASCIA STRETCH: TRICEPS

Lat Pull Downs
LT @ 140 lbs --->>> 11+6+4=21
TT @ 160 lbs --->>> 10+7+5=22

Deadlifts
295 lbs --->>> 2

Deadlifts
225 lbs --->>> 12

FASCIA STRETCH: BACK

Diet

Meal #1: 500 ml Milk + 2 Scoops Whey + Single Pizza Slice

Meal #2: Noodles + Shrimp + Babycorn + Pot Stickers (3) + Pork Egg Roll (1)

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken

Meal #5: 500 ml Milk + 2 Scoops Whey

Meal #6: 500 ml Milk + 2 Scoops Whey

Overall Impression

first let me talk about the diet....i know some of u are gonna be like wtf? pizza in the MORNING? well, i was running late for class and i had one left-overslice of pizza from last night cheat meal dinner...so i had it....sorry...

next, the workout: everything was awesome except the deads...my 1RM for deads about a month ago is 350 lbs...i do not know how i got fucked with 295...i am REALLY upset about that....but the 12 rep set was awesome..i loved it

so on the whole: workout was EXCELLENT
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Old 09-26-2006, 04:48 PM   #14
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Few questions:

1. You stated you finished mesocycle 1, then moved onto meso 2. Did you cruise in between? What did you do?

2. Is your shoulder the reason for no free weight leg exercises? I only see olympic squats.

3. Your leg exercises don't look very good IMO. If I could make a suggestion:

- B2) After your 2 sets of OLY squats, you need a different exercise. Sumo squats cannot be done on a machine, and you won't be very effective since you are doing all those rock bottom squats.

My suggestion for hamstrings would be to keep them last like you're doing, but use the plate loaded machine keeping ONLY your heels on the top of the platform. Dante recommends these bigtime. It'll smoke your hammies way better than what you have. It'll also keep your quads from dominating the lift.

- B3) Romanian deadlifts are also heavy on the quads. Anything against SLDL's standing on 45 lb plates?

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Old 09-26-2006, 05:07 PM   #15
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Quote:
Originally Posted by 0311 View Post
Few questions:

1. You stated you finished mesocycle 1, then moved onto meso 2. Did you cruise in between? What did you do?
oh...i meant mesocycle 1 as in 2 weeks of the program = running through all the exercises once...sorry for the wrong terminology

Quote:
Originally Posted by 0311
2. Is your shoulder the reason for no free weight leg exercises? I only see olympic squats.
i dont know which other exercises to do...

these are supposed to be the outlined exercise choices:
squats
smythe squats
hack squat
leg press
i dont have a smythe machine or a hack squat machine in my gym most unfortunately. so that leaves me with leg press. i thought i could do safety bar squats but wasnt so sure since it isnt mentioned in the guidelines.

Quote:
Originally Posted by 0311
3. Your leg exercises don't look very good IMO. If I could make a suggestion:

- B2) After your 2 sets of OLY squats, you need a different exercise. Sumo squats cannot be done on a machine, and you won't be very effective since you are doing all those rock bottom squats.

My suggestion for hamstrings would be to keep them last like you're doing, but use the plate loaded machine keeping ONLY your heels on the top of the platform. Dante recommends these bigtime. It'll smoke your hammies way better than what you have. It'll also keep your quads from dominating the lift.
the hammer strength leg press machine is a plate loaded machine only.....i thought in sumo squats legs are supposed to be @ 180 degress (almost)...if i keep my heels on the TOP of the platform, how will i be doing sumo squats? in the sense, my legs wont be at an angle of 180*, so is that ok?

Quote:
Originally Posted by 0311
- B3) Romanian deadlifts are also heavy on the quads. Anything against SLDL's standing on 45 lb plates?
nope.....thanks for the suggestion. but i havent mentioned. i do SLDLs off a 6" platform (u know the one u use for a box-squat?)

thanks for helping me out sir

ps: its such a pleasant coincidence: i knew my lower body workouts were weak....(which is exaclt why i re-arranged all the exercises to optimize stress on my muscles after running through them all once..) and i was wondering today what to do to change things for the better, and u come up and post thanks...i sincerely appreciate u taking the trouble to help me out

Last edited by _Wolf_; 09-26-2006 at 05:21 PM..
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Old 09-26-2006, 05:34 PM   #16
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Quote:
i thought in sumo squats legs are supposed to be @ 180 degress (almost)...if i keep my heels on the TOP of the platform, how will i be doing sumo squats? in the sense, my legs wont be at an angle of 180*, so is that ok?
You know what, I was thinking about sumo deads. Anyways, my advise still stands. When you use the plate loaded machine, you don't need to keep your legs WIDE, but rather keep them shoulder width. You do this exercise slowly because it's slightly dangerous. Keep at least the bottom HALF of your foot in contact with the TOP of the machine.

Try this out and you'll see very quickly why it's a hammie exercise.

Quote:
i dont know which other exercises to do...

these are supposed to be the outlined exercise choices:
squats
smythe squats
hack squat
leg press
i dont have a smythe machine or a hack squat machine in my gym most unfortunately. so that leaves me with leg press. i thought i could do safety bar squats but wasnt so sure since it isnt mentioned in the guidelines.
There really is no such thing as a "DC Recommended Exercise" since Dante never wrote one lol. I could get the quote from him if you'd like.

Quad Exercises- Always should be a compound squat.

- OLY Squats
- Leg Press
- Front Squat (widowmaker is rediculous)
- Hack Squat (1/3 of the way down) I don't recommend these.
- Power Squat (wide stance parallel)

Hammie exercises- Most can go BEFORE your quad exercise. SLDL's and the leg press should go LAST. Isolation exercises such as a ham curl can go before your quad exercise.

- SLDL's (sets x 6 reps, resting long enough to add another 10 lbs, going for 4+ sets)
- Leg Press (using the sled with only your heels on top of platform)
- Lying leg curls
- Seated leg curls

The reason why hamstrings go before quad exercises (in most cases)are because you're going super heavy for a squat plus a widowmaker set. It's mentally easier to save the hardest exercise last. It's easier to say, "20 reps and I can leave" rather than, "Shit, 20 reps, then my hamstrings rest/paused before I leave."
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Old 09-26-2006, 06:22 PM   #17
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Quote:
Originally Posted by 0311 View Post
You know what, I was thinking about sumo deads. Anyways, my advise still stands. When you use the plate loaded machine, you don't need to keep your legs WIDE, but rather keep them shoulder width. You do this exercise slowly because it's slightly dangerous. Keep at least the bottom HALF of your foot in contact with the TOP of the machine. Try this out and you'll see very quickly why it's a hammie exercise.
ok cool....ill do that...right now btw, ive been doing them with my legs of the SIDES with only my heals on the platform..

Quote:
Originally Posted by 0311
There really is no such thing as a "DC Recommended Exercise" since Dante never wrote one lol. I could get the quote from him if you'd like.

Quad Exercises- Always should be a compound squat.

- OLY Squats
- Leg Press
- Front Squat (widowmaker is rediculous)
- Hack Squat (1/3 of the way down) I don't recommend these.
- Power Squat (wide stance parallel)

Hammie exercises- Most can go BEFORE your quad exercise. SLDL's and the leg press should go LAST. Isolation exercises such as a ham curl can go before your quad exercise.

- SLDL's (sets x 6 reps, resting long enough to add another 10 lbs, going for 4+ sets)
- Leg Press (using the sled with only your heels on top of platform)
- Lying leg curls
- Seated leg curls

The reason why hamstrings go before quad exercises (in most cases)are because you're going super heavy for a squat plus a widowmaker set. It's mentally easier to save the hardest exercise last. It's easier to say, "20 reps and I can leave" rather than, "Shit, 20 reps, then my hamstrings rest/paused before I leave."
sir, i was not questionnioning your judgement.....i was only justifying my exercise selction

thank you for your help

Sentinel
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Old 09-28-2006, 10:54 AM   #18
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DC TRAINING
WEEK 3 - Tuesday


Cardio

Treadmill
Time = 60 Minutes
Incline = 3
Speed = 3-5

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey + Single Pizza Slice

Meal #2: Noodles + Shrimp + Babycorn + Pot Stickers (3) + Pork Egg Roll (1)

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken

Meal #5: 100 ml Milk + 2 Scoops Whey

Meal #6: 100 ml Milk + 2 Scoops Whey

Overall Impression

doing cardio after a long time...felt good....and cutting back the milk will help me lose the gut i hope
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Old 09-28-2006, 10:55 AM   #19
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DC TRAINING
WEEK 3 - Wednesday


Workout B1

Preacher Curls
LT @ 50 lbs --->>> 11+8+5=24
TT @ 60 lbs --->>> 13+7+5=25

FASCIA STRETCH: BICEPS

Palms-Up Wrist Curls
LT @ 60 lbs --->>> 20+12+8=40
TT @ 70 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Nautilus Machine Calf Raises
LT @ 175 lbs --->>> 15
TT @ 215 lbs --->>> 15

FASCIA STRETCH: CALVES

Nautilus Machine Leg Curls
LT @ 120 lbs --->>> 10+9+6=25
TT @ 135 lbs --->>> 12+8+5=25

FASCIA STRETCH: HAMSTRINGS

Nautilus Machine Leg Press
LT @ 275 lbs --->>> 8
TT @ 355 lbs --->>> 6

nautilus Machine Leg Press
295 lbs --->>> 20

FASCIA STRETCH: QUADS

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey + Corn Flakes

Meal #2: Steak + Potatoes

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Wrap + spinach + olives + humus + guachomole + lettuce + mushrooms + chicken

Meal #5: 100 ml Milk + 2 Scoops Whey

Meal #6: Boiled Turkey Breast

Overall Impression

next session is gonna be the last session with the nautilus leg press machine...im gonna need a new quad exercise after that...im thinking of safety bar squats or perhaps safety bar low a2g box squats...im not sure....still 2 weeks to go so im not worried...

otherwise: awesome workout....
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Old 09-28-2006, 05:47 PM   #20
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DC TRAINING
WEEK 3 - Thursday


Cardio

Treadmill
Time = 60 Minutes
Incline = 3
Speed = 3-5

Diet

Meal #1: 100 ml Milk + 2 Scoops Whey

Meal #2: Noodles + Shrimp + Babycorn + Pot Stickers (3) + Pork Egg Roll (1)

Meal #3: (Pre-Workout) Banana

Meal #4: (Post-Workout) Boiled Turkey Breast + Potato

Meal #5: 100 ml Milk + 2 Scoops Whey

Meal #6: 100 ml Milk + 2 Scoops Whey

Meal #7: 100 ml Milk + 2 Scoops Whey

Overall Impression

nice....cardio was tres boring though....
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