DC Log

[abbot138]

This will be the first time that I will be using DC without an extreme calorie surplus and also while doing cardio 6 out of every 8 days....Should be interesting. I am looking to maintain BF and ad a few pounds of LBM. I will be following the MWF protocol. Right now stats around 5'10", 190, 6-7% BF. Diet can be displayed upon request All constructive criticism and comments are welcome.

Monday

-AM Fasted Steady State Cardio heart rate around 70% for 45 minutes

Chest
Smith 20 degree Incline: Warm ups (60lbs, 110, 170); Working (240x 7-2-2)
60lb DB stretch for 60 seconds

Shoulders
Hammer Shoulder Press: Warm up (90lbs); Working (140x12-5-1)
Smith stretch for 60 seconds

Back Thick
T-Bar: Warm ups (90lbs, 135); Working (205x12 - straight set)

Back Width
Behind back Lat Pull: Warm ups (105lbs, 120); Working (170x 8-5-3)
Doorknob stretch for 60 seconds

Triceps
V-bar Cable Pushdown: Warm ups (80lbs, 120lbs); Working (200x9-3-3)
One arm DB behind head stretch 40lb DB for 30 seconds (gotta drop weight next time for this one)

-Ab work on Weighted crunch machine...not the shiiiitty one, where your feet are locked in and your just working your hip flexors, lol.

Day 1 done, feel freaking incredible, good to be back, missed DC.

 

[abbot138]

Few starting out pics.....Abs are a mess because its the end of the day and I just got done with a meal, so I'll do some front shots tomorrow. And legs are covered in hair at the moment, so I'll throw up leg shots after I shave.

 

[ScottMcD1]

The order is

Chest
Shoulders
Triceps
Back Width
Back Thickness


Everything looked OK except for your triceps move, get something in there more along the lines of a close grip press, reverse grip smith, dip(machine or free) etc.

What will your whole routine look like?

 

[abbot138]

The order is

Chest
Shoulders
Triceps
Back Width
Back Thickness


Everything looked OK except for your triceps move, get something in there more along the lines of a close grip press, reverse grip smith, dip(machine or free) etc.

What will your whole routine look like?

OK, I'll make that change, thanks. I do have close and and reverse smith in there as my other two tri moves. The problem I have always had with dips is I feel like it is a lot of chest when I lean forward at all and that is the only way I can get any significant weight added to the move, and I am not a big fan of our gyms Hammer Dip machine....Skulls maybe?

Here is my routine:

Chest
1A-20 Degree Smith Incline
2A-Decline Barbell
3A-Decline Hammer

Shoulders
1A-Hammer Shoulder Press
2A-Standing Military (strict form, no body language, feet shoulder width apart)
3A-Upright Row

Triceps
1A-Skulls
2A-Close Grip
3A-Reverse Grip Smith

Back Width
1A-Lat Pull Behind Head
2A-Weighted Chin
3A-Rack Chins

Back Thick
1A-Tbar Rows
2A-Rack Deads
3A-Deads

Quads
1B-Squat
2B-Hack
3B-Press

Hams
1B-Ham Curl
2B-RDL
3B-High Leg Press

Calves (All done DC style)
1B-Smith, standing on platform with hell hanging off
2B-Seated
3B-Press

Biceps
1B-Standing DB
2B-Preacher EZ bar
3B-Barbell Curl

Forearms
1B-Hammer Curls
2B-BB Wrist Curls
3B-Reverse Grip Cable Curl

 

[dukkitdalaw]

I like. Excited to see your progress. Especially compared to last winter and in comparison to doing DC while cutting.

p.s. First pics of you Ive seen flexed... badass bro!!

 

[abbot138]

Thank ya sir....Late at night, little bloated, but felt good to finally get some decent flexed pics.

 

[ScottMcD1]

Change the reverse grip rows for rack chins to the front for 15-20RP. Assuming your rep ranges are good everything else looks alright.

 

[abbot138]

Change the reverse grip rows for rack chins to the front for 15-20RP. Assuming your rep ranges are good everything else looks alright.

Yeah rep ranges are all in line with the standard protocol.....Rack Chins and Weight Chins, should I put something in place of the weighted chins, maybe just change grip around and do weight pull ups?

 

[ScottMcD1]

No they are fine together. Rack chins I mean a regular wide overhand grip.

 

[abbot138]

No they are fine together. Rack chins I mean a regular wide overhand grip.

Ahhh, ok. Sounds good. Thanks again Scott.

 

[ROCKEDUP]

Looking good bro! Ur tricep rep range looks to be on the low end so be cautious. I could be wrong but I believe the range for tri is 15 to 30rp. Again I could be off on the number. Program looks good though. Keep up the updates

 

[abbot138]

Looking good bro! Ur tricep rep range looks to be on the low end so be cautious. I could be wrong but I believe the range for tri is 15 to 30rp. Again I could be off on the number. Program looks good though. Keep up the updates

Will do....Yeah was definately on the low end for something like pushdowns, but Scott told me to drop them anyway, so I will abide. I think it depends on the lift. I'm pretty sure CG and Rev are in the 11-20 and something like skulls is more towards 15-30.....Thanks for dropping in.

 

[strength7]

looking good

Nice log.

Keep up the hard work!

 

[abbot138]

Wednesday

Quads
Squats: Warmups(135, 135, 185, 225); Working (315x6, 225x15)
60 sec Quad stretch

Hams
Lying Ham Curl: Warmup(80); Working (110x13-7-4)
60 sec Ham stretch...OUUUUUCCCHHHHH!!! I forgot how much fun this one is

Calves
Smith Standing: Warmup(100, 150 1-1-1 tempo); Working (190x8, 100x3, 100x2, All done at DC Tempo)

Biceps
Standing Unilateral DB Curl: Warmup(25, 35); Working (45x8-2-2)
60 sec Bicep stretch

Forearms
Standing Unitlateral DB Hammer: Warmups(15,25); Working (30x13)

Abs
Roman Chair Knee Raise with 20lb DB: Warmup (BW); Working (20x10-4-2)

First week, so as you can see, still kind of playing with the weights to hit rep range, not too far off on most. Felt great, DC is THE ONLY way for me to train legs. Love it.

 

[ScottMcD1]

I'm pretty sure CG and Rev are in the 11-20 and something like skulls is more towards 15-30.....Thanks for dropping in.

Some people find better results from bumping the rep ranges on arms upwards even on presses, but 11-20 is standard fare.


For your workout today the order should be

Biceps
Forearms
Calves
Hamstrings
Quads

Did you do a drop set for calves?

 

[abbot138]

Some people find better results from bumping the rep ranges on arms upwards even on presses, but 11-20 is standard fare.


For your workout today the order should be

Biceps
Forearms
Calves
Hamstrings
Quads

Did you do a drop set for calves?

Well damn, I'm all over the palce with my order huh? lol.....So I guess you are doing some pre-exhaust so to speak with legs....Yeah, did a drop on calves. I was going to ask you about that. Do you think I would be better off just sticking with Press and seated DC style for calves. Its somewhat awkward doing it standing smith.