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    Anyone done DC training before/currently? What's your take on it? I've been reading up on it for a couple of months and thinking about giving it a shot.
    jdouchebag for president

  • #2
    Originally posted by strester
    Anyone done DC training before/currently? What's your take on it? I've been reading up on it for a couple of months and thinking about giving it a shot.
    Any workout protocol should "work", so when you're talking about optimal gains I think with questions like these it really depends on your goal and what you've BEEN doing in the past...

    Originally posted by strester
    About Me

    Age: 29

    Sex: M

    Height: 5'11"

    Weight: 190

    Bodytype: Endomorph


    I started working out around age 17 after being kicked out of college. Lifted 7 days a week and ate everything in site. Put on a lot of weight and had some big muscle development. Was accepted back to school about 3 years later and fell into a pit of eating fastfood and drinking beer 24/7 (the perfect college lifestyle). After 5 years of that, I finally graduated and started working out and doing cardio after realizing what an overweight slob I had mutated into. 4 years later I dropped about 30lbs of the weight I gained while in college and have only recently begun to understand all of the flaws in my training regimen and diet. I started doing lots of cardio and high-rep lifting to lose weight before my wedding in Oct. '05. Since then I pay close attention to my meals each day and make it to the gym to workout at least 5 days a week. I am down to about 190lbs and approx. 16.2% body fat the last time I checked (4 weeks ago).

    I'm hoping to not only provide an accurate log of the effects of supplementing with Green MAGnitude, but to use this log as motivation to stick to my training routine and diet during these summer months and into the winter. I'm expecting some really good things to happen.

    Current Training Schedule / Protocol


    This routine is a combination of two 5-day splits and is rotated every two weeks. I plan on using this training regimen for at least the next 10 -12 weeks. I lift Monday through Friday from 5:00am ~ 6:30am.

    Workout 1 (Weeks 1-2)


    Monday: Chest/Calves

    Incline DB Press: 4 sets Reps: 10,8,6,6
    Flat DB Press: 3 Sets 6-8 reps
    Incline DB or Cable Flies: 3 Sets 8-10 Reps
    Calf raises – Drop set – 3 sets of 15 reps

    Tuesday: Biceps/Forearms/Stomach

    EZ-Curl BB Standing Curls 4 Sets 10,8,6,6
    Incline DB Curls (no alternating) 3 Sets 6-8 Reps
    Standing DB Hammer curls: 3 Sets 8-10 reps
    DB Forearm BB Curls (Forearms accost a bench) 4 sets 15+ Reps
    Hanging Leg Raises: 3 sets to failure
    Decline weighted Sit-ups: 3 sets to failure (add weight till you hit 15 reps)

    Wednesday: Shoulders/ Traps

    Behind the Head Military Press (smith if you want) 4 Sets 10,8,6,6
    Seated side Laterals (ask about special way to do them) 3 sets 6-8 reps
    Front BB Raises: 3 Sets 8-10 reps
    Face Pulls: 3 sets 8-10 reps
    DB Shrugs: 4 Sets 10-15 Reps

    Thursday: Triceps/ Quads

    Push downs (Underhand grip) 4 sets 10,8,6,6
    Overhead DB Press: 3 sets 6-8 reps
    Skull Crushers (With dumbbells) 3 Sets 8-10 reps
    Hack Squats: 4 Sets 10,8,6,6
    DB Lunges: 3 Sets 8-10 Reps
    Seated Leg Extensions: 3 sets 8-10 reps

    Friday: Back and Hams

    Hammer grip pull-ups: 4 sets: 10,8,8,6 (Use a weighted dip belt to hit rep range)
    Seated shoulder with, underhand grip Lat pulls: 3 Sets 6-8 Reps
    Standing DB One hand DB Rows: 4 Sets 10,8,6,6
    Seated Cable Rows (Wide grip bar pulled to stomach 4 Sets 6-8 reps
    Stiff Leg Dead Lift (not too heavy) 3 sets 8-10 reps
    Leg Curls: 3 sets 8-10 reps

    Workout 2 (Weeks 3-4)


    Monday: Chest/Calves

    Flat DB Press: 4 sets Reps: 10,8,6,6
    Incline DB Press: 3 Sets 6-8 reps
    Flat DB or Cable Flies: 3 Sets 8-10 Reps
    Calf raises – Drop set – 3 sets of 15 reps

    Tuesday: Biceps/Forearms/Stomach

    Preacher Curls: 4 Sets 10,8,6,6
    Alternating Seated Hammer Curls: 3 Sets 6-8 Reps
    Seated Concentration Curls: 3 Sets 8-10 reps
    DB Forearm DB Curls (Forearms accost a bench) 4 sets 15+ Reps
    Rope Cable Crunches: 4 Sets 12-15 reps
    Hanging leg Raises: 3 sets to failure (add weight till you hit 15 reps)

    Wednesday: Shoulders/ Traps

    Overhead DB Press 4 Sets 10,8,6,6
    Leaning Side Laterals 3 sets 6-8 reps
    Front Alternating DB Raises: 3 Sets 8-10 reps
    BO Dumbbell Laterals: 3 sets 8-10 reps
    Behind the back BB Shrugs: 4 Sets 10-15 Reps

    Thursday: Triceps/ Quads

    Dips (Weighted with dip belt to hit rep range): 4 sets 10,8,6,6 reps
    Push downs (Overhand grip) 4 sets 10,8,6,6
    Bench Dips (With dumbbell in lap) 3 Sets 8-10 reps
    BB Squats: 4 Sets 10,8,6,6
    BB Lunges: 3 Sets 8-10 Reps
    Seated Leg Extensions: 3 sets 8-10 reps

    Friday: Back and Hams

    Wide grip pull-ups: 4 sets: 10,8,8,6 (Use a weighted dip belt to hit rep range)
    Seated shoulder with, underhand grip Lat pulls: 3 Sets 6-8 Reps
    Leaning on bench DB One hand DB Rows: 4 Sets 10,8,6,6
    “T� Bar Rows: 4 Sets 6-8 reps
    Stiff Leg Dead Lift (not too heavy) 3 sets 8-10 reps
    Leg Curls: 3 sets 8-10 reps


    Cardio Schedule/Protocol
    I try to squeeze in about 15-20min of cardio after each workout and do about 45 minutes of cardio on Saturday mornings (sometimes Sundays). Activities consist of jump rope, arc trainer, treadmill, eliptical machine ... or a combination of 3 for 15 minutes each. I'm currently looking into Muay Tai Kickboxing training and this may replace all of my cardio if I follow through with it.

    Goals
    Short Term Goal:
    Trim off some more of the fat that I have for the summer, and add lean muscle mass
    Long Term Goal:
    Combine deadlift, squat, and bench press to equal 1000 lbs. total by end of the year.
    Last edited by pu12en12g; 08-18-2006, 12:48 AM.

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    • #3
      Workout 1 (Weeks 1-2)

      Monday: Chest/Calves
      Tuesday: Biceps/Forearms/Stomach
      Wednesday: Shoulders/ Traps
      Thursday: Triceps/ Quads
      Friday: Back and Hams

      Workout 2 (Weeks 3-4)

      Monday: Chest/Calves
      Tuesday: Biceps/Forearms/Stomach
      Wednesday: Shoulders/ Traps
      Thursday: Triceps/ Quads
      Friday: Back and Hams
      Personally I would switch from this to a upper / lower protocol with no cardio on leg day. I don't see a problem with your rep range for your current goals (it's not making or breaking you IMO).
      Last edited by pu12en12g; 08-18-2006, 12:52 AM.

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      • #4
        speaking of upper/lower check out kelly baggets bber routine on higher-faster-sports.com
        i have been doing it for 3 weeks and am really happy with it
        my squat and deads are up a decent amount
        Owner of Fitness Paramount Personal Training

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        • #5
          got a direct link?
          jdouchebag for president

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          • #6
            I've been training DC style for over 2 years now. I love it. I've been able to keep my strength up while cutting, and even break pr's.

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