first day of dc

[IronReload04]

went **** well and i love it.

chest-strong because i did it first

delts-slightly less strength, went from d.b. mil 80's for 8 on shoulder only days to 75's for 8 last night, not bad

tris-way stronger, and very powerful, by far less fatigued after 2 working sets as opposed to doing tris after 6 working sets of shoulders

b.b row-went from 185-10 on back days to 180 for 5 then i had to imm. switch to 170 and got 5 more reps, not too bad

lat pull down-much stronger, not as fatigued as it usually is when i do it for a back day

extreme stretching hurts so good. i am feeling very positive about dc

also, i am a little sore today, nothing like after a higher volume workout. i feel that it is realitic that i will be good to go for the next upper body workout.

my body was in huge shock after that workout too. i felt pretty messed up. it was a huge shock to tear down everymuscle in my upperbody instead of the 1 or 2 muscle a day thing.

anyone else have any results they would like to discuss from dc program?

i forgot to add, i am doing this naturally and am still natural.

[fritz2435]

Do a search, there should be a lot of stuff on DC training. If not, then go to the musclemayhem forums. www.musclemayhem.com

[IronReload04]

i made this thread because it answers many questions that i had before starting dc and i will continue to update it.

[Jock191]

Did you stop DC already?? Im anxious to find out how its going. I wanted to try it but im stuck on my old ways.

[IronReload04]

NO MAN, its going fabulous. I have been recovered for every workout which was my main concern. I feel as if i am getting bigger already, i am about to finish my second week. The test comes next week when i repeat the the 2 weeks and see if my strength is going up. i will definately let you know if i am any stronger for my 3rd week nexzt week

[Sir Lifts-a-lot]

DC is great as long as you can go into it with a clear head and understand that your old way of training may not have been the best way for you.

[IronReload04]

ok, todat was my the second time i did workout A. FIrst off all, when i went into dc, i did not plan to cut, but i decided to cut at the end of last week. so i have already lost alot of weight coming into this workout.
Bench press was down 1 rep
d.b. mil press is up 1 rep
skul crushers, i added 5 pounds and got 13 reps where i got 12 reps at 5 pounds less the last time
b.b row. put on 5 pounds and tied reps of previous, so it went up
lat pull down, up 2 reps

alll this while drropping about 5-10 pounds

[IronReload04]

Ok, i am now a firm believer that 1 set is not only enough, but possibly the best way to grow. Even though i am already down 10 pounds in body weight, the second time i performed squats i increased my poundage by 2 reps.
it is also my opinion the the whole bench being down by a rep last work out is purely a mental defeat.

[IronReload04]

today on 11-6, was my 2nd time around for upperbody 2 workout.

b.b incl-up 3 reps
hammer time d.b. mil-up 5 reps
close grip bench-up 1 rep
lat pulls-up 1 rep
d.b. rows-for some reason, i did somthin else last time, oops.

also, this week, i started using rest pause. recovery is still kick ass. even with rest pauses, i have more than enough time to recover which was one of my concerns. again, i am now a firm believer in this program, extreme stretching and esp 1 set to grow.

well, i am outa here for tonight.

[IronReload04]

i am soooo hightt righta nosw

[IronReload04]

ok, today was my second workout with the leg press and b.b curl, which are the only muscles worth mentioning really today

leg press-up 8 reps (when ever i say i am up reps, i am NOT including rest pause by the way)

b.b curl- got 10 reps last time, upped the weight 5 pounds, got 9 reps

d.b. hanmmer culs-got 12 reps last time, went to the very next set of d.b's, 5 pounds more per hand, and got 10

also, i have decided not to do rest pause for bicepts. they are getting stronger without them and it with an upperbody workout just 1 day away, i cant afford to have sore bis for tat workout

[In-Human]

We do not RP Quads, do 2 working sets, 1 heavy then 1 heavier set...

[IronReload04]

We do not RP Quads, do 2 working sets, 1 heavy then 1 heavier set...

QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up) Then stretches for quads and hams.

To me, that is only 1 set

also, i think dc doesnt do rest pauses for quads for safety reasons. i have had a spotter and have been increasing poundage quite nicely with rest pauses.

in case i am wrong about the safety thing, what is the official reason he does not restpause quads?

[Hypertrophy]

Your quads must be swole, because that is quit a bit of weight?

[JdFlex]

I'm doing DC training and I gain every single workout. I feel like I'm constantly growing. I'll mention that I'm also on 500mg test e per week. I'm very curious to see if I still make gains after the cycle is over. I rest pause legs b/c I have a bad back and my knees aren't that good so I keep the weights light and I focus more on super strict reps to increase intensity. I am going to try and slowly raise weights on hack squats and leg presses, but that didn't work with regular squats. I can not do those anymore, not worth injuring my back and not being able to train at all.

[JdFlex]

My favorite thing about DC training is that I feel it has brought me back to the fundamentals. DC training is not about lifting weights. Its about training with weights. The weights are only a means to an end. Many people become obssessed with weight and their form becomes so sloppy that they aren't even working out the intended muscle. I see it every day in my gym.

[IronReload04]

Your quads must be swole, because that is quit a bit of weight?

my legs arent that swole "yet" nah dudu, i pasted that from the dc lecture

[Hypertrophy]

Ok, gotcha~
Time for me to hit legs myself.

[IronReload04]

well boys, the gym is closed today, so regrettably, i must skip upperbody workout c, which really pisses me off.

[IronReload04]

this is such nonsense still, i can ****ing kill somone today.

i could use the day off, i do feel out of it today, but stilll, i hate to miss a dc workout, it throws everyting off. i have to skip over it and come back to it a week or so from now

[IronReload04]

never mind doggs. its open today. yayayayayayaya

[In-Human]

this is such nonsense still, i can ****ing kill somone today.

i could use the day off, i do feel out of it today, but stilll, i hate to miss a dc workout, it throws everyting off. i have to skip over it and come back to it a week or so from now

If you can go in the next day and do that workout you missed today, one day missed is no problem...

[IronReload04]

2nd time at work out e

hammertime d.b. bench-up 1 rep

b.b. mil- went up 5 pounds, 1 less rep than last time, i guess you can call that progress

d.b. hammertime skulls-went to the next set of dumbells, and down 3 reps,

wide grip pullups, i still cant do 1. now , i can do about 75% of one lol

deadlift-up 2 reps

[HOLLYWOOD]

iron are you using rest/pause sets or just straight sets?

[IronReload04]

i started using rest pause sets in week 3 of dc to start the second time around. i use rest pause for everyting (even squats and leg press) except bicepts. recovery is great

[HOLLYWOOD]

and you find you're making good results?

[IronReload04]

well take a look at my strength gains. and this is all while trimmin down. i am not all out cutting, but i loosing fat at a descently rapid rate.

[IronReload04]

start reading at post number 7

i would say over all, its working great right now. i think will be my 5 th week, again, it is kind of cruddy that i am trimming now, so i wont see the true potential of dc, but in about a month or 2, i will then know

i strongly advise doing this program

[ColdSore]

We do not RP Quads, do 2 working sets, 1 heavy then 1 heavier set...

right on!...this has blown my legs up

[IronReload04]

right on!...this has blown my legs up

ok, i am really confused now. can you please explain the 2 sets

[ColdSore]

ok, i am really confused now. can you please explain the 2 sets

ok heres what i did sunday night...

warm up...stretch...some extensions, and one warm up set of 15 reps in the rack...then...

work set- 315 for 12
work set- 335 for 10
heavy set- 405 for 6-8
heavest set- 465 for 3-4

get the idea...warmup, 2 working sets, then go alot heavier, then extremely heavy on your last

[IronReload04]

i did not know that is how dc did quads. i have been rest pausing on squats and legpresses, and it has been working extremely well. thank you for clarifying that for me, but i thknk i may stick to what has been working for me.

[ColdSore]

i did not know that is how dc did quads. i have been rest pausing on squats and legpresses, and it has been working extremely well. thank you for clarifying that for me, but i thknk i may stick to what has been working for me.

no problem...no...for legs its work work, heavy, heaviset, or 20 reppers

[IronReload04]

cool thankx. the work work heavy heaviest is the ONLY for quads right?

[IronReload04]

aight boys, today was a good ****ing day

b.b bench-up 3 reps from last time

d.b. mil press-up 1 rep, so close to being up by 2 reps

skull crushers-got 13 reps last time, went up 15 pounds, got 9 reps

b.b. row-matched last time with much stricter form

lat pull down-up 5 reps

i forgot to add, i am having outstanding fat loss right now too

and am clean, no eca's or anything either

[HOLLYWOOD]

iron you're clean??? so am i!!! can you tell what you program is exactly and what days you hit the weights??? thanks bro!!!

[In-Human]

ok heres what i did sunday night...

warm up...stretch...some extensions, and one warm up set of 15 reps in the rack...then...

work set- 315 for 12
work set- 335 for 10
heavy set- 405 for 6-8
heavest set- 465 for 3-4

get the idea...warmup, 2 working sets, then go alot heavier, then extremely heavy on your last

Nice numbers, now I would consider the two set of 10 and 12 reps just warm up and not working sets, we try not to give up any strength here on warm ups, so you can save it for the two very tough working sets, of course the more weight you push the more warm ups you will need, but do not wear yourself out on them, so after warm ups go with one heavy set of 8-12 reps than a very heavy set of 4-8, most of the trainees come out to being one heavy set of 8 then a heavier 4 rep set...

[IronReload04]

Nice numbers, now I would consider the two set of 10 and 12 reps just warm up and not working sets, we try not to give up any strength here on warm ups, so you can save it for the two very tough working sets, of course the more weight you push the more warm ups you will need, but do not wear yourself out on them, so after warm ups go with one heavy set of 8-12 reps than a very heavy set of 4-8, most of the trainees come out to being one heavy set of 8 then a heavier 4 rep set...

can you replace that with 20 repper squats?

[IronReload04]

iron you're clean??? so am i!!! can you tell what you program is exactly and what days you hit the weights??? thanks bro!!!

i go tuesday, thursday, saturday, every other day is cardio, except the day before b.,b flat presses

chest-flat b.b, incl b.b, hammer d.b flat

delts-d.b press, hammer d.b press, b.b press

tris-skull crushers ez bar, close grip bench, d.b hammer skulls

back-b.b. row, d.b. row, deadlift

-lat pull down, pull up

work out b

bis-b.b curl, d.b. incl curl, d.b. preacher curl

-hammer curl, reverse curl

quads-squat, leg press

those are my exercises

[In-Human]

can you replace that with 20 repper squats?

Sure, you can do a few different ways, a set of 8 then 4, or one of the two previous sets with a set of 20, I know one trainee who does the 20 reps set only but has great Quads to begin with...