DC Training

[v1hyp]

Eff'n Iphone! Today was third cycle through a DC program and I was on my second to last exersize logging it (reps and lbs) and the damn note pad copy pasted something? Lost both A and B days of 3 dif exersize per body part.

I was so jacked to go after new targets tomorrow and now its back to square 1 gotta log all of it again.

Note to self email note pad log at the end of each day. I had this happen once before doing GVT.

Just had to vent!

Thats why I use a log book!!

[8itup]

Thats why I use a log book!!

I used to use a log book but the Iphone works fine "as long as I email my log to myself a few times a week" I just got lazy.

Upside I went back through a lot of DC info last night and picked up some things I was doing wrong.

Also, liked this as a mem jogger to pick 3 lifts for rotation:

CHEST
incline smythe
decline smythe
hammer strength press (incline and decline)
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smythe presses to front
smythe presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
dumbbell shoulder press

TRICEPS
close grip bench in smythe
reverse grip bench in smythe
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS
deadlift
rack deadlift
T-bar rows
smythe rows
barbell rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls
incline db curls
close grip ez-bar preacher curls
standing medium grip ez-bar curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS
squats
smythe squats
hack squat
leg press

[v1hyp]

I used to use a log book but the Iphone works fine "as long as I email my log to myself a few times a week" I just got lazy.

Upside I went back through a lot of DC info last night and picked up some things I was doing wrong.

Also, liked this as a mem jogger to pick 3 lifts for rotation:

CHEST
incline smythe
decline smythe
hammer strength press (incline and decline)
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smythe presses to front
smythe presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
dumbbell shoulder press

TRICEPS
close grip bench in smythe
reverse grip bench in smythe
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS
deadlift
rack deadlift
T-bar rows
smythe rows
barbell rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls
incline db curls
close grip ez-bar preacher curls
standing medium grip ez-bar curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS
squats
smythe squats
hack squat
leg press

Good stuff!

[lilhawk1]

Good list. Throw in step-ups for hamstrings. The higher the step, the greater the recruitment of the hamstrings. One of the best exercises you can do for them.

[ZenFit]

thanks for your input guys..

[a-dog]

bought myself some 1.25lbs olympic plates for the movements I'm really struggling on weight wise, used them fir the first time yesterday on a couple of movements and I think they're gonna work out just fine. anyone else ever try this to help push past sticking points? sometimes 5lbs on a BB movement is too much....

[KyMuscle]

Yep, I have 1.25 lb plates and use them all the time for upper body movements.

It's called microloading and it's a great way to progress.

[a-dog]

Yep, I have 1.25 lb plates and use them all the time for upper body movements.

It's called microloading and it's a great way to progress.

whenever I'm talking to a DC newb I always stress the importance of progression. I have no problem with a 2.5lbs increase or even a 1.25lbs increase as long as I advance. That 1.25lbs increase is going to add up if you keep on going with it.

[akira12]

I LOVE DC - just started up on it for the second time a few weeks ago. This is the sh*t!

Future...is it possible to incorporate strongman events into DC?
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[kittens]

DAY A RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP
BACK WIDTH 12-20 RP 30 sec goal Stretching 60 sec goal:
Wide-Grip Pulldowns Behind The Neck
CHEST 12-20 RP
Smith Machine Incline Barbell Press
SHOULDERS 12-20 RP
Seated Dumbbell Press
TRICEPS 12-20 RP
Close-Grip Bench Press
BACK THICKNESS 6-9 + 12
Reverse Grip Bent-Over Rows

ABS (Straight Sets) Exercise Ball Crunch - Hands Overhead
DAY B RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BICEPS 15-20 RP 30 sec goal 60 sec goal
Incline Dumbbell Curl
FOREARMS
Reverse Barbell Preacher Curls
CALVES 12-20 RP
Standing Calf Raises
HAMSTRINGS 15-20 RP
Lying Leg Curls
QUADS 6-9 + 12
Barbell Squat

ABS (Straight Sets) Barbell Side Bend
DAY C RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BACK WIDTH 12-20 RP 30 sec goal 60 sec goal
Regular Pull Ups Or Chins
CHEST 12-20 RP
Barbell Bench Press - Medium Grip
SHOULDERS 12-20 RP
Upright Barbell Row
TRICEPS 12-20 RP
Lying-Supine Two-Arm Dumbbell Triceps Extension
BACK THICKNESS 6-9 + 12
T-Bar Row

ABS (Straight Sets) Flat Bench Lying Leg Raise
DAY D RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BICEPS 15-20 RP 30 sec goal 60 sec goal
Barbell Curl
FOREARMS
Seated Dumbbell Palms-Down Wrist Curl
CALVES
leg press calf press
HAMSTRINGS 15-20 RP
Seated Leg Curl
QUADS 9-12 + 20
Leg Press

ABS (Straight Sets) Crunches
DAY E RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BACK WIDTH 12-20 RP 30 sec goal 60 sec goal
Underhand Cable Pulldowns
CHEST 12-20 RP
Incline Dumbbell Flyes
SHOULDERS 12-20 RP
Smith Machine Overhead Shoulder Press
TRICEPS 12-20 RP
Dip Machine
BACK THICKNESS 6-9 + 12
Deadlifts

ABS (Straight Sets) Knee / Hip Raise On Parallel Bars
DAY F RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
QUADS 6-9 +12 30 sec goal 60 sec goal
Hack Squat
BICEPS 15-20 RP
Preacher Curl
FOREARMS
Reverse Cable Curl
CALVES
Seated Calf Raise
HAMSTRINGS 15-20 RP
Smith Machine Stiff Legged Deadlift

ABS (Straight Sets) Oblique Crunches

Thank you for sharing! Your information was very helpful to me.

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[phuonguyen05]

Good list. Throw in step-ups for hamstrings.



TMS

[bigchamp89]

hello friends,

im thinking of using this routine for my first cycle and i have a couple of Q's regarding:
im currently cutting and plan to use this routine for my first cycle like i said, but after i cut and before that i plan to take around 4 weeks to regain some strength and what not, im wondering if it will be okay to start this routine right off the bat or should i use another routine for those 4 weeks? I have read that someone else did something similar to this and took a different routine between their cut and this routine.

also i keep reading that one should use a 5-8 second negative on all the exercises for this routine, but from watching all of the dc videos i have not seen one person do this including dante himself lol, is this to be used only for the rest pause sets or was he just exaggerating and making a point to concentrate on the negative?

so its supposed to be 4 weeks goin hard then 2 weeks of taking it "easy," i have read that dante didn't really do a normal deload but i think it would be a good idea to once i get to that point; what do you guys do during those 2 weeks?

guess thats all i have to ask for now bros, thanks in advance!

[Socialdfan]

I would use the four weeks to play around with the program and become acclimated to it. Learn the scheme, the stretches, etc.

The negative should be controlled so as to be able to reverse the rep without a problem.

The blast is based on how your progressing. When the progression halts time to cruise. During that two weeks, or longer, switch exercises up, play with rest periods, do straight sets with crazy reps, whatever you feel based on how you need to recover for the next blast. IMHO.

[a-dog]

question for you guys:

have you ever done deads using a trap bar? I have some back problems and whenever I do any type of lifting in front of my body like a regular deadlift my back bothers me alot. With the trap bar the movement will be more "linear" so I think I can do these without any torque on my lower back. I never really considered it but the place I work out at just got a trap bar.

Let me know what you think.

[Shawn Bellon]

Use what you can. if it hurts don't do it.