Dropshot already addressed most of the issues, but I’d like to add:
[quote]heretorock wrote:
Here is my DC work out
Day 1
Bench press 11-15 reps, RP X 2
Shoulder Press 11-20 reps, RP X 2
Pullover & press 15-30 reps, RP X 2
Iso Pulldown 11-15 reps, RP X 2
Bent over row 1X 10-12
[/quote]
First, what does RP x 2 mean? You should be doing a triple RP set (i.e. go to failure, 15 deep breaths, to go failure again, 15 more deep breaths, go to failure a third time). If you are doing only a double RP set (perhaps due to recovery issues), then might want to adjust some of your rep ranges.
Flat bench press is not really too popular among DC’ers due to a relatively high risk of injury. If you are going to do flat BB bench, then definitely up the rep range (like dropshot already mentioned) to 20-30, or at least 15-30; and make certain that you aren’t doing it “iron cross” style as well as keep the shoulder blades retracted throughout.
I also second the PJR suggestion. That’s a fantastic long head developer for the triceps.
Unless your biceps are lagging and you are trying to indirectly target them with the zottman-curls, there really is no reason to do zottman’s on an incline. Doing them standing will allow you to use more weight, and since the brachialis/brachioradialis don’t cross the shoulder joint like the biceps do, there’s really no benefit to doing them on an incline bench.
Also, give yourself a range for rest between the heavy quad set and the widowmaker. 3-5 minutes is the usual suggestion.
As dropshot already clarified, the second back thickness set isn’t a drop set, simply a lighter set. Give yourself the same 3-5 minutes of rest between the two as you do with the quad exercises.
Stick to pressing exercises for the chest, if you really must do some sort of fly, I’d go with the pec deck push press. Honestly though, BB, DB and machine pressing should be all you need for your chest.
One of the few times when exercise order changes in DC is when you do some sort of lower back intensive, hip extension exercise for the hamstrings (like stiff leg deadlifts). In these cases you should do your quad exercise before finishing your workout with your hamstring exercise.
Honestly though, as dropshot pointed out, you are probably gonna run into trouble with the way you currently have your exercises (specifically deadlifts, back squats, and SLDL’s).
I’d suggest changing the order to:
Mon “1”: deadlift
Wed “2”: Powersquat/leg curl
Fri “3”: bent row
Mon “4”: back squat/seated leg curl
Wed “5”: t-bar
Fri “6”: SLDL/leg press
That’s still quite a bit of lower back strain, but the order will give you a little more time between to recover (assuming that you’re starting the rotation on a Monday or Tuesday you’ll always have at least 2 days to allow your lower back to recover before really stressing it again).
I honestly might even consider switching out either T-bars or bent over rows for something like Kroc rows or machine rows if it were me. Your choice though.
Strongly suggest that you don’t do either of those things. Just be more aggressive with the weight jumps and the food intake and let the added recovery benefits of the AAS be devoted towards progressing faster than you could without it.
Also realize that due to the fact that you will be able to progress faster from a strength perspective, your blast(s) will likely be shorter than a natural trainee’s.
