View Full Version : My DC log
I have been getting some help with this, and I was told just to put down the main excercises. There are a lot of excercises and other things that I am doing that are not going to be posted on this thread. As of right now I am natural and very skinny lol. I plan on just posting a pic after each of my blast phases.
Starting stats -
weight - 177
height - 6ft
I am going to switch gyms after this blast because I am severely limited in equipment. Instead of grouping my excercises a,b,c or a,b I will have a B group for some excercises, and stick with an A group every week for most others.
Mon - chest, shoulder, tri
Hammer incline 2x45ib plates a side
Hammer shoulder
45+2 10ib plates a side
skull crusher on the floor. I literally had to use less then half of my usual weight on this one because I have only ever done them arnie style behind the head.
15ibs a side on an E-Z bar.
Because I cant post the rep ranges I will just post either how may reps I have increased or the increased weight.
Tues
workout 2 Rack chins with a 25 pound plate.
T-Bars 3x35ib plates
Preacher straight bar curls 75 ibs
Calves with 20 sec neg on standing calf raise 8 plates pin loaded.
Weds took a picture stomach is a little bloated from my last meal. I know pretty skinny right now. Hopefully bigger after the blast.
thurs legs
This was the hottest day thay I could ever remember in my life.
I worked up to 185 on squats ass to the floor.
Leg curl worked up to 10 plates
BB Bench press power rack I really understand now why this isnt recommended lol.
175ibs
BB shoulder press
115ibs
CG bench
125ibs
Sunday I weigh 181 thats a 4 pound increase.
slick rick
25-07-2011, 10:37 AM
BB Bench press power rack I really understand now why this isnt recommended lol.
175ibs
BB shoulder press
115ibs
CG bench
125ibs
Whats a BB bench press power rack?
ironwill
25-07-2011, 10:55 AM
Good stuff durk, keep driving it.....
Still feeling good after your workouts, were you nice and tired by Friday...lol....
Actually even all saturday I just wanted to go to bed as early as possible lol, I felt as sore as my first week ever working out. Then sunday came around and I felt fine. Now its time for me to hit the back again.
Slick Rick
I did a regular BB bench in a power rack, so if I lost it the pins would save me just enough to squirm away lol.
slick rick
25-07-2011, 02:43 PM
^^^ Gotcha.. thats what i figured, just wondering why it's not recommended. i work out at home inside and do most all exercises in the rack and have no probs. BTW good work Durk.. i'll be watching the log, I'd like to try DC training sometime soon as well.
Holy shit
Back day again. I am only doing one routine because of equipment limitations. I would be happy with just a one rep per excercise increase, but I got a lot more than that.
Rack chins with 25ibs plate
+5 reps from last workout!
T-bar rows 3x35ib plates +10ib plate
-1 rep from last workout. Not bad I guess for a ten pound increase.
Preacher straight bar curl 75ibs
+1 rep. I am actually very happy with this because my form was way stricter than during my last workout. I could really focus the tension much better on the negative portion of the reps this time around.
standing Calves 9 plates with 20 sec neg.
same reps as before
The other secondary excercises have been going up good as well.
^^^ Gotcha.. thats what i figured, just wondering why it's not recommended. i work out at home inside and do most all exercises in the rack and have no probs. BTW good work Durk.. i'll be watching the log, I'd like to try DC training sometime soon as well.
Hitting multiple failure points with something that can come down and crush you is very daunting if you are working out alone. It would be much easyer with a frequent training partner.
Legs
Worked up to 185ibs squats +3 reps from last workout
Leg curls 10 plates +4 reps from last workout
thurs legs
This was the hottest day thay I could ever remember in my life.
I worked up to 185 on squats ass to the floor.
Leg curl worked up to 10 plates
How many reps do you do ? Is this just a 1RM ? Just asking beccause your latest post says +3 from last workout.
ironwill
27-07-2011, 08:22 PM
Up 3 reps in his rest pause scheme. He is just posting basic info. Say he did 11 last time. He did 14 this time. Now more weight next time. Hope u don't mind me answering durk. He is gonna do well. Big heart and dedicated with good open mind.
I understand that it was 3 more than before I was / am just interested to know how much he is doing - What is the base rep scheme of this program ? Do you start off with 10 reps then increase from there each week or does it start off lower with something like 5 reps and increase from there ?
ironwill
28-07-2011, 10:55 AM
Again with respect that it isnt my program, and that Dante has guys that sell his program, he is posting basic info.....Its a nice log to chart his progress, as i help him out.....But not to go into deets on specifics, as it is being used by folks that pay for this program....I am helping Durk with DCs permission and he is posting here...
Gotcha - just courious that's all.
ironwill
28-07-2011, 11:30 AM
No problemo my friend, just wanted to explain it as im sure others are wondering wtf kinda program is that....lol...He is doing a lot more stuff, and a different diet, But this will chart his weight gain, and his likes and dislikes of the program etc.....Should be interesting....He is one of the most dedicated guys so far that i helped try this...Most guys stop after 3 days....lol....Or question and change things etc., etc.....
K, sorry durk, i know you arent on here a whole bunch...Your log....Just clarifying...lol
No Will its fine. I would much rather you answer these sort of questions instead of me saying the wrong thing lol.
I had some huge gains with today's workout I will post about them tonight. Right now got to jet.
Chest, shoulder, tri group A
Hammer incline
2x45ib +5ib plates a side
up 10ibs and 4 reps from last workout. Pobably going to add 20ibs next workout.
Hameer shoulders
45ib +25ib plate a side
up 10ibs from last workout. Form also felt much better this time around.
Skull crushers
55 ibs
up 10ibs from last workout, but -2 reps. I again had much better tension with my form this time around ( I have also been rating my form with every workout). I am still way over the rep limit for this excercise so I will add another ten pounds next time I utilize this excercise.
Back, bis, calfs
Rack chins
35 pound plate
up ten pounds from last week but -3 reps from last workout. I am still over the rep limit for this excercise. so I will use a 45ib plate next time.
T-bar rows
3x35ib plates +15ibs
up five pounds and 2 reps from last workout
Preacher straight bar curls 80ibs
up five pouinds and -1 rep from last workout.
Calves 20 sec neg
9 plates +3 reps from last workout
Seems like after every friday workout \I feel like I am going to die lol.
So far this routine has been crazy. I am doing this drug free, and I am gaining in strength faster than I did when I was on a cycle and doing a 5x5 routine.
ironwill
29-07-2011, 11:53 PM
That is great stuff Durk.....Another few weeks then a lil cruise...How is the diet, weight....Hope not to much fat is coming on....lol...You are doing great!!!
Im very happy to see youre enjoying it....Thats what CC always found when i train her on dc...Friday, she and i were glad to have 2 days off....LOL...:beer
That is great stuff Durk.....Another few weeks then a lil cruise...How is the diet, weight....Hope not to much fat is coming on....lol...You are doing great!!!
Im very happy to see youre enjoying it....Thats what CC always found when i train her on dc...Friday, she and i were glad to have 2 days off....LOL...:beer
well the weight is hard to judge right now. It has been so hot that my weight has been bouncing around like crazy from swet. It is 830am in the morning where I am and last time I weighed myself it was last week at night and I was 181. right nowin AM I am 179 so I should be atleast 183+ when I weigh myself later.
I dont think I am gaining chub at all.
I have cheated on the diet every once and a while. I do always get the right amounts of protien.
182 at 8pm guess I only gained a pound this week.
Gym's closed today. Stupid stat holiday.
ironwill
01-08-2011, 06:31 PM
Damn i hate that when youre all revved up for an awesome workout, and boom...The godamn gym is closed....It does suck.....Just take an extra day of rest, and slam it hard tomorrow...Keep the diet in check, and as talo said not a thing wrong with only gaining a lb....Shoot me an email as to what youre eating, i want to make sure you are actually getting enough...Do you see anything different in the mirror bro....DC used to make me stay off the scale for 3-4 weeks at a time...I literally had to put it away, in a spot that wasnt ez to dig it out from....lol....
After a couple more weeks, we need to talk about creatine, and stuff like that...Just get in the groove real good, then we can add shiznit....
I look forward to seeing your updated pics in a few weeks time....Keep using DB hangs to open up your clavicles and square those shoulders off, and loosen up the traps, every day...
I feel like my muscles look fuller. I am probably eating the cleanest that I have ever had in my life. My metabolism is somewhat on the fast side. Sent you an E-mail.
chest, delts, tri's B
BB bench press 180ibs
up 5 pounds same reps
BB military press 120ibs
up 5 pounds +1 rep
Close grip bench press 130ibs
up 5 pounds same reps
Back, Bi's, calf's
Decided to work out today since I couldnt work out on the holiday. Also because I think work is going to be hard these next couple of days, and might as well get r done while I am fresh. Going to take tommorow off instead, then do legs fri.
Rack chins 45 pound plate
up ten pounds and +1 rep from last week. I think my lap is going to eventually run out of space for plates.
T-bar Row 3x35plates+25pound plate
up ten pounds and -2 reps from last workout
Preacher straight Barbell curl 80ibs
-1 rep from last workout. Guess I failed on this one. going to have to change it for something else, any suggestions? Atleast it was an excercise that I hated lol. Its weird because all of my other excercises jumped up huge even the ones that I dont post. I wonder if my biceps were extremely fried before |I got to hit them.
oh and Calf's 9 plate standing
+2 reps
ironwill
03-08-2011, 03:35 PM
Back, Bi's, calf's
Preacher straight Barbell curl 80ibs
-1 rep from last workout. Guess I failed on this one. going to have to change it for something else, any suggestions? Atleast it was an excercise that I hated lol. Its weird because all of my other excercises jumped up huge even the ones that I dont post. I wonder if my biceps were extremely fried before |I got to hit them.
Try the ez bar curl instead, or standing BB curl....But do bis first.....Typically i do bis first as i find after a back session, they get real tired, but imo, my bis being tired dont hinder my back workout as much....
fri legs
squats ass to ground 190
up five pounds and -1 rep from last week. Probably could of done better but it was an extra hot and muggy day.
Leg curls 11 plates
up one plate from last workout. Same reps.
Mon push A
Hammer incline 2x45ib plates + 15 a side
Same reps up 20 pounds from last workout. Still Way over the recommended rep range. Maybe go up 30 next time?
Hammer shoulders 45 + 35 ib plates a side
Up 20 pounds but -4 reps from last workout. Still in a good rep range, will only up the weight by ten pounds next workout.
skull crushers 65 ibs
up ten pounds from last workout, but -6 reps. I was over my rep range the last workout, so I will increase by only 5 pounds next week and match or beat my reps.
A.C.P.
08-08-2011, 07:26 PM
Hey IW or Durk,
Just wondering why you are doing the 3 way split? Is this due to time constraints or recovery issues? I know you said that you don't have a lot of equipment but is there another reason.
You are doing well so far it seems. Like IW said bis, forearms then back.
Keep up the good work.
Cuz I was told to? lol I dunno, I do exactly what he says.
It seems to be working very well.
ironwill
08-08-2011, 10:15 PM
Hey IW or Durk,
Just wondering why you are doing the 3 way split? Is this due to time constraints or recovery issues? I know you said that you don't have a lot of equipment but is there another reason.
You are doing well so far it seems. Like IW said bis, forearms then back.
Keep up the good work.
It is dcs new system.....Its a 3 day split rather than a 2 day split and some other work thrown in kind of like an fst-7 type thingy, except different....lol....Heavy compound work, then followed up by a good pump for the muscles....I absolutely love it....keeps ability to be intense, and if you arent quite intense enough, it allows you to get a good pump and fascia stretch....Im impressed how much strength he is gaining..:D.Especially being a natty...Some enhanced individuals dont get that much.....:beat
Doing exactly as it should...Good gains in beginning, then steady gains with progressive strength over time...no injuries and good acclimation to the new growth, with enough rest in between...Then as we know, with strength gains come enhanced muscle building...Get the cns and body stronger, then boom, in comes bigger fuller muscles....Then you can eat more food, and repeat all said prior.....Not huge gains real quick, but very nice gains and they continue, no fast plateau...In my experience...
A.C.P.
09-08-2011, 01:14 PM
it is dcs new system.....its a 3 day split rather than a 2 day split and some other work thrown in kind of like an fst-7 type thingy, except different....lol....heavy compound work, then followed up by a good pump for the muscles....i absolutely love it....keeps ability to be intense, and if you arent quite intense enough, it allows you to get a good pump and fascia stretch....im impressed how much strength he is gaining..:d.especially being a natty...some enhanced individuals dont get that much.....:beat
doing exactly as it should...good gains in beginning, then steady gains with progressive strength over time...no injuries and good acclimation to the new growth, with enough rest in between...then as we know, with strength gains come enhanced muscle building...get the cns and body stronger, then boom, in comes bigger fuller muscles....then you can eat more food, and repeat all said prior.....not huge gains real quick, but very nice gains and they continue, no fast plateau...in my experience...
i understand what you mean in regards to the intensity and the pump. Without giving anything away you would do similar add ons like you would for quads. I trained with super d if you are familiar with him for about 6 months before the whole incident happened with him. I learned alot from him and i am still dc training. I respect dante tremendously and contacted him initially for my training. True protein is where i get all my stuff as well. Amazing quality and the service is by far the best. Dante and carl look out for the customer and not only themselves which is hard to come by.
The reason i asked the question was because dante usually only reserves the 3 way split for advanced athletes or pre contest as they are not experienced enough or big enough to worry about weak point. When you speak of a new way of training, is this something in the last couple of months that dante is trying or is it the regular 3way that i would be aware of.
tues Back Bi calfs
BB curls 95 ibs
switched from preacher. I liked this a lot more. Going to add five pounds next workout
Rack chins
55 pounds on lap. Up ten pounds but down -4 reps. Atleast now I am just in the very top of the recommended rep range lol
T-bar row 3x35ib plates + 30ibs
up 5 pounds and 2 reps from last workout.
Standing calf raises 11 plates
up 2 plates same reps from last workout.
Durk wrote:
Took me a while to really get used to the 20 sec neg on calf's but I am starting to really get the feel for it
Iron will wrote...(sorry, pushed wrong damn button)somehow i ended up in here an thought i was quoting.duh
I am just getting back into it now....i really do like the effects....I have stopped for quite awhile, and my calves show it big time.....
Oh well, i get lazy on my calves at times....
ironwill
09-08-2011, 08:04 PM
i understand what you mean in regards to the intensity and the pump. Without giving anything away you would do similar add ons like you would for quads. I trained with super d if you are familiar with him for about 6 months before the whole incident happened with him. I learned alot from him and i am still dc training. I respect dante tremendously and contacted him initially for my training. True protein is where i get all my stuff as well. Amazing quality and the service is by far the best. Dante and carl look out for the customer and not only themselves which is hard to come by.
The reason i asked the question was because dante usually only reserves the 3 way split for advanced athletes or pre contest as they are not experienced enough or big enough to worry about weak point. When you speak of a new way of training, is this something in the last couple of months that dante is trying or is it the regular 3way that i would be aware of.It is basically the new system he sent me awhile ago....I changed a few things for durks purposes and goals and equipment he has on board at his gym.....I asked dante permission to do this with durk, and trueprotein forum....I would never charge someone for advice asked on here, or to help guys out....It is not my ideas to sell, nor profit in anyway from....But at least on this forum, if it gets a couple of folks reading this and tuning into trueprotein website and making an order, i feel good about doing it...Paying back a bit of what he gives me...
Plus it is fun to watch durk improve and hear he is enjoying it....Durk has drive and desire, and i think he can reach all his goals he wants from this....Now if he were to become enhanced again....bazinga!!!!....lol...:D
JK,JK...Much respect to anyone that was enhanced, and still maintains desire unenhanced......Much respect...
I probably would go enhanced again, but I am trying to have kids right now. Unless there is a way to cycle and stay fertile with my sperms.
Legs thurs
Squats ATG 195
Up five pounds -1 rep. Probably just going to try to get 3 more reps next workout.
Leg curls 12 plates
up one plate and -1 rep from last workout
ironwill
11-08-2011, 08:58 PM
Great work, durk.....:D
Iam stoked to see you keep going...In a short while we will do a break and you just do whatever type of trng, maybe higher volume, 1 bodypart a day, regular stuff, or whatever turns your crank...Then the second blast will honestly blast your socks off....lol...Once you are used to this and have all your weights going up well...Then you can really focus and have some fun kickn the logbook in the ass.....Not the right cheek, not the left cheek, but kickin it right in the middle of its ass....
Keep going bro, thats awesome progress, damn near every workout....
Stay in the rep ranges we talked (typed) about for the hi and low volume exercises...Very important aspect of the whole picture...
chest b
bench press 185
up 5 pounds and 1 rep. killed it!
bb shoulder press 125
half way into my set the pin released on the adjustable benchand i dropped to the next level. i wasnt hurt, but i screwed my set. i tried again later and the same think Happened. i was pissed. screwed my set. guess i will press standing nexttime since i cant trust the equipment.
cg bench press
135
up five pounds same reps
excuse the typing. Did it on my cell last night.
Mon BB curls 95 ibs
up 2 reps from last workout.
rack chins 65 pounds on lap.
up ten pounds and -2 reps from last workout. Finally in a good rep range for this one.
T-bar rows 4x35ib plates didnt make it :(
Dunno today was weird I felt completely out of breath my whole workout, and like nothing was in the tank even though I had gains all I did was cough and try to catch my breath the whole time.
I will use the hammer strength seated row next workout.
Tues legs I felt like complete shit so I took it off.
Thurs Chest
Hammer strength incline 2x45ibs +30ibs a side
Up 30ibs and down -7 reps. Sounds like I jumped to high, but I was out of the rep range, and this brought me back into it.
Hammer shoulders 45ibs+40ibs a side
up ten pounds same reps.
Skull crushers 65ibs
up five pound and +2 reps
Again I felt like shit and coughed the whole time. Felt like I had no cardio at all, and no im not taking tren or other drugs lol
I dont know where this cough is comming from. I think It might have something to do with my hay fever, maybe I am getting close to the point where I need to De-load dunno, but atleast I only have one more week before I have to.
I do have some asthma that comes and goes that could be causing this. Usually doing really high intensity sprint like training makes my breathing completely normal. I havent been doing it lately and that might be the problem.
My favorite routine is 1 minute intervalls of 10burpies 10 rip squats then 10 hindu pushups in under a minute then one minute of walking around repeated for 6-8 rounds only takes 12-16 minutes. Its a lot more intense than it sounds.
Would that be too taxing done twice a week?
Fri Back
BB curls 50 pounds
up 5 pounds -1 rep.
Rack chins 70 pounds
up 5 pounds same reps
Seated hammer Strength row machine x2 45 ib plates a side.
Standing calf raise up 2 reps
Had a much better workout on this day. I must of caught a cold that triggered my asthma because I feel fine now.
mon Legs
Squat ATG 195ibs
up 3 reps from last workout
Leg curl 13 plates
up one plate and down 1 rep from last workout
Tues chest
Bench 190 ibs
up 5 pounJust missed it gah
Standing military press 125
First day with this. For some reason I would rather do it behind the head. Pressing from the front bugs my collar bone.
CG bench press 135 ibs
Up 3 reps from last workout
Probably would of gotten the bench this week if I went for reps instead of weight. Guess I got greedy. Next bast I will probably do incline and decline smith for both my presses havent done either of those in over a year so |I could see some good gains comming from them.
ironwill
25-08-2011, 11:55 AM
Good work durk......Ive been away as we are moving, not much time on here.....Looks real good....Steady gains through this whole routine so far...How does the body look....Are you seeing improvements.....
How is the diet going...
Keep up the great work...Not time to cruise yet bro....Keep on going for a lil while more...:mad:
Diet is going good. I find that eating more red meat like u suggested has helped a lot. I might cheat like once a week and eat a pizza. I hate the stuff, but its my g/f's favorite thing to eat lol.
My weight isnt jumping supper fast, butI do feel like I am looking more and more muscular.
Appetite hasnt been as good as it has been lately. Im going to an all u can eat sashimi place today. Guess I am will force down about 50 raw slices of samon and butter fish lol
ahh so we are going to go longer than six weeks now? lol you promised me it would only be six.
lol joking joking.
Whatever you think is best.
though I might have to cruise after seven weeks because on what would be an eighth week I have to work an additional 30 training hours on top of my 44 regular work hours. Unless I can figure a way to schedule everything in.
ironwill
25-08-2011, 06:30 PM
Lets go 7 weeks, your weights are still climbing, or your reps, i base my cruise and blasts on that...if my appetite and focus fade, or i stop progressing, i take a couple weeks..., I'd like to see you take a couple of light weeks starting when you do extra trng.....You have to much on your plate that week my friend, you definitely deserve it..
Its good to eat some cheats right now, just keep bodyfat in check....I personally think its good that your weight is only going up a couple lbs a week...that means you are eating good for your metabolism....Once you come off your couple of easy weeks, we are going to be upping your protein a bit more, and a bit more good fats....Then you will be in the zone for trng, have a great log for a benchmarking, and we will add a wee bit more work ....After i see next pics you send me, we will know exactly what to work on....
Your perseverance is a very nice thing to see man....kudos to you...
Thurs back bis
Standing BB curl 100 ibs
Didnt make it. My bicep work is really starting to piss me off. Guess I will try something with the EZ bar next week.
Rack chins 75ibs on lap
Up five pounds and one rep. This excercise never seems to want to stop going up lol.
Seated hammer row 2 plates a side
up 2 reps from last workout.
Think I might be only gaining a pound a week right now. My scale broke. Depending on the time of day my gym scale says 183-184 It said I was 181 when my home scale said 183 so hopefully that means my home scale was off a couple pounds.
ironwill
26-08-2011, 02:09 PM
Thats ok duder...Once you are dne your break, we will up the dose of calories...lol....Im so happy to see you consistently going up in weights....Especially on the big 3....
Legs
Squat ass to ground 200ibs
Didnt make the cut this workout. Pretty pissed off. Guess I am doing front squats now.
Leg curl 13 plates
-1 rep from last workout
Standing calve raises 14 plates
up one plate -2 reps. Did these today because I forgot to do em with back.
Sorry Havent posted my last week. I have been very busy lately. It was hit and miss. I probably could have gone up by a rep or two on every excercise, but in some cases I increased the weight when I shouldnt have.
The end of my first de-load week. I am feeling way better, but not 100% yet lol. Just doing 3 light sets in the apropriate rep range for each bodypart.
I will try to get a picture out, and my strength gains start to finish sometime today.
27750Ok I am at the end of my first week going heavy again heres a pic. Excuse the quality and the lighting this is done on a shitty web cam. Tell me if its an improvement over my first. I will post the workouts in a bit.
ironwill
23-09-2011, 07:10 PM
Thats the crappiest pic ever!!!...lol....I cant tell dude....Pls take some good ones and shoot them over to me when you can....Im very glad you are now on blast #2, many folks dont carry on...Good on ya.....Looking forward to hearing how it has started and what you think on second blast bro...
Take care, and hope to see a pic soon bro...
Ok sorry for letting this thread die lol. I am 190 now. It seems that strength gains are not as huge as they were in my first round with DC, I usually go up a rep or 2 every workout now, but putting on size being a little more consistent. My weak point has always been my arms I think DC has so far put another inch on them. Nothing has ever made them grow so much so I am pretty happy with that alone. I will post the start and current weights of this rounds proggression. I am now training at a much more equiped gym so now I am using a proper A and B workout. I will also try and get a pick tonight for sure lol
How did things work out with this ? Finished ?
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