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.

Quote:

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Originally Posted by Durk

BB Bench press power rack I really understand now why this isnt recommended lol.

175ibs


BB shoulder press

115ibs


CG bench

125ibs

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Whats a BB bench press power rack?

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.

^^^ 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.

Quote:

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Originally Posted by slick rick

^^^ 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.

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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

Quote:

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Originally Posted by Durk

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

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How many reps do you do ? Is this just a 1RM ? Just asking beccause your latest post says +3 from last workout.

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 ?

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.

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.

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

Quote:

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Originally Posted by ironwill

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

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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.

Nothing wrong with that.

Gym's closed today. Stupid stat holiday.

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

Quote:

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Originally Posted by Durk

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.

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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.

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.

Quote:

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Originally Posted by A.C.P.

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.

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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...

Quote:

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Originally Posted by ironwill

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...

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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.