My DC log

[Durk]

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

[Durk]

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.

[Durk]

oh and Calf's 9 plate standing
+2 reps

[ironwill]

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....

[Durk]

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.

[Durk]

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.]

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.

[Durk]

Cuz I was told to? lol I dunno, I do exactly what he says.

It seems to be working very well.

[ironwill]

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...Especially being a natty...Some enhanced individuals dont get that much.....
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.]

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.....

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.