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:
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
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
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
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
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
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)
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.
Glad to see your back up and running bro.
hey 0311... sorry to respond so late....
best of luck sir..... :)
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:
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.
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.
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:
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