[quote]dday wrote:
Random DC thoughts= Bump
Didn’t someone here train DC style while trying to cut weight? I thought I saw someone say they had but too lazy to reread 44pages. Is this a good idea? If so what changes to diet/training should be made?[/quote]
I did.
I bumped my rep ranges at some point
11-15 became more like 11-20 (staying in the 15+ range)
Carb cutoff was earlier
Did my morning cardio… which I didnt previously
Added some green tea
[quote]ebomb5522 wrote:
Slight issue that I want your guys opinion on. One of my Chest/Shoulder/Triceps/Back workouts fall on christmas and there are no gyms open that I can find, should I do it today after Biceps/Forearms/Calves/Hammie/Quads, or should I do it Saturday following Christmas?[/quote]
What are your usual training days?
Im guessing Monday Wednesday Friday?
If so, i’d do the workout saturday
If its : Wednesday, Friday, Sunday
Than i’d just wait and do it sunday
In both case, I would not do it today
[quote]zraw wrote:
[quote]ebomb5522 wrote:
Slight issue that I want your guys opinion on. One of my Chest/Shoulder/Triceps/Back workouts fall on christmas and there are no gyms open that I can find, should I do it today after Biceps/Forearms/Calves/Hammie/Quads, or should I do it Saturday following Christmas?[/quote]
What are your usual training days?
Im guessing Monday Wednesday Friday?
If so, i’d do the workout saturday
If its : Wednesday, Friday, Sunday
Than i’d just wait and do it sunday
In both case, I would not do it today[/quote]
Thanks for the advice bro. I decided to do the workout Saturday.
[quote]ebomb5522 wrote:
[quote]zraw wrote:
[quote]ebomb5522 wrote:
Slight issue that I want your guys opinion on. One of my Chest/Shoulder/Triceps/Back workouts fall on christmas and there are no gyms open that I can find, should I do it today after Biceps/Forearms/Calves/Hammie/Quads, or should I do it Saturday following Christmas?[/quote]
What are your usual training days?
Im guessing Monday Wednesday Friday?
If so, i’d do the workout saturday
If its : Wednesday, Friday, Sunday
Than i’d just wait and do it sunday
In both case, I would not do it today[/quote]
Thanks for the advice bro. I decided to do the workout Saturday.
[/quote]
Doing my Fri workout on Sat as well.
Do you get any back pain from Leg Press?
[quote]Con@n wrote:
Do you get any back pain from Leg Press?[/quote]
the trick to avoiding the back pain from leg presses is to stop when you feel your back starting to roll off the seat.
[quote]dropshot001 wrote:
[quote]Con@n wrote:
Do you get any back pain from Leg Press?[/quote]
the trick to avoiding the back pain from leg presses is to stop when you feel your back starting to roll off the seat. [/quote]
Yeah, it should be pretty common sense not to let the lower back round on heavy leg exercise, but it’s especially easy/important when you’re doing probably the highest weight potential exercise in existence (leg press).
Remember you’re trying to work your legs, so letting your lower back round/come off the pad doesn’t really add to the work done by the legs and put a heck of a lot more stress on the spine.
Here’s a video example of the right way to do them (keeping the hips in contact with the back pad):
Zen,
How is the Anaconda protocol holding up? Are you starting to feel fatigue creeping up on you, or do you still feel like you could be doing more? How are the strength gains going?
[quote]Sentoguy wrote:
Zen,
How is the Anaconda protocol holding up? Are you starting to feel fatigue creeping up on you, or do you still feel like you could be doing more? How are the strength gains going?[/quote]
Holding up pretty well so far and I’m not doing the full protocol either (only 1-2 FINiBARs and 2 scoops of both Anaconda and MAG-10). I think it was Zraw who felt like he could be doing more though. Maybe your question was for him. I feel like I’m doing plenty at least… maybe because I was doing only 2RP last time. I do feel pretty recovered now with the 3RP though.
I’m almost done with week 4… I started this blast with my previous blast’s final weights and have been making good progress still. HS V-Squat went from 380x10 to 450x10 in just 2 workouts. Deadlift is up from 405x8 to 455x7. DB curl is up from 70x11 to 75x12. Nautilus pulldown is up from 270x14 to 290x17… etc. I’m using the 1st RP set as a measure here instead of the total since I was doing only 2RP last time.
[quote]zenomaly wrote:
[quote]Sentoguy wrote:
Zen,
How is the Anaconda protocol holding up? Are you starting to feel fatigue creeping up on you, or do you still feel like you could be doing more? How are the strength gains going?[/quote]
Holding up pretty well so far and I’m not doing the full protocol either (only 1-2 FINiBARs and 2 scoops of both Anaconda and MAG-10). I think it was Zraw who felt like he could be doing more though. Maybe your question was for him. I feel like I’m doing plenty at least… maybe because I was doing only 2RP last time. I do feel pretty recovered now with the 3RP though.
I’m almost done with week 4… I started this blast with my previous blast’s final weights and have been making good progress still. HS V-Squat went from 380x10 to 450x10 in just 2 workouts. Deadlift is up from 405x8 to 455x7. DB curl is up from 70x11 to 75x12. Nautilus pulldown is up from 270x14 to 290x17… etc. I’m using the 1st RP set as a measure here instead of the total since I was doing only 2RP last time.
[/quote]
Oops. I remembered that you said that you were using Anaconda and MAG-10 as well, but yeah I was thinking of Zraw when I wrote the above (both names start with Z, so I got a little mixed up). Good to hear that you’re able to do the 3RP using the protocol though, that’s definitely an improvement in terms of recovery. Hope it keeps up.
I’m going to back on DC training after about 1.5 yr since my last time. I had superb gains off it and I plan on achieving the same or even more this time around! I’ve been doing straight sets to prime myself before starting the actual blast. Here’s my blast after a bit modification with some help from people on IM:
1A
DB Incline Press 21-30 RP
Seated Smith Military Press 11-15
Dips 12-20 RP
HS Pulldown 15-20 RP
T-Bar Row 12-20 SS
1B
Preacher Curl 15-20RP
Pinwheel Curl 12-20 SS
Seated Calf Raises 10-12 SS
SLDL 8-12SS
Leg Press 6-10 SS + WM
2A
Incline Smith BP 11-15 RP
DB Shoulder Press 21-30 RP
Smith CGBP 11-15 RP
Chin-Up 12-20 RP
Rack Dead 8-10SS + 10-12SS
2B
DB Curl 20-30RP
Cable Reverse Curl Curl 12-20 SS
Leg Press Calf Raises 10-12 SS
Lying Leg Curl 15-20 RP
Full Squat 8-12 SS + WM
3A
Decline HS Press 11-15 RP
BB Military Press 15-20RP
Skullcrusher 20-30RP MIGHT BE MORE ELBOW FRIENDLY FOR YOU
Rack Chins 12-20 RP
Pendley Row 8-10SS + 10-12SS
3B
WG BB Curl 15-20 RP
Hammer Curl 12-20 SS
Hack Squat Calf Raises 10-12 SS
Sumo Leg Press 15-20 RP
Smith Squat 8-12 SS + WM
Workout days are most likely going to be MWF. I’m thinking about walking on inclined treadmill as a form of light cardio while simultaneously training the calves as Dante had prescribed for some people:
http://www.intensemuscle.com/565368-post1.html
I probably will not do it if my calves are too exhausted from training and if that may be the case I will do light jogging as cardio for replacement.
[quote]shffl wrote:
I’m going to back on DC training after about 1.5 yr since my last time. I had superb gains off it and I plan on achieving the same or even more this time around! I’ve been doing straight sets to prime myself before starting the actual blast. Here’s my blast after a bit modification with some help from people on IM:
1A
DB Incline Press 21-30 RP
Seated Smith Military Press 11-15 - 15-20 or 11-20rp
Dips 12-20 RP
HS Pulldown 15-20 RP
T-Bar Row 12-20 SS
1B
Preacher Curl 15-20RP
Pinwheel Curl 12-20 SS
Seated Calf Raises 10-12 SS
SLDL 8-12SS
Leg Press 6-10 SS + WM
2A
Incline Smith BP 11-15 RP
DB Shoulder Press 21-30 RP
Smith CGBP 11-15 RP - 11 or 15 to 20RP SO YOUR ELBOWS DON’T HATE YOU
Chin-Up 12-20 RP
Rack Dead 8-10SS + 10-12SS
2B
DB Curl 20-30RP
Cable Reverse Curl Curl 12-20 SS
Leg Press Calf Raises 10-12 SS
Lying Leg Curl 15-20 RP - CAN GO UP TO 20-30RP, DON’T WANT TO GO TOO LOW AND PULL A HAMMY. JUST PLAY WITH IT AND SEE HOW IT GOES
Full Squat 8-12 SS + WM
3A
Decline HS Press 11-15 RP
BB Military Press 15-20RP
Skullcrusher 20-30RP MIGHT BE MORE ELBOW FRIENDLY FOR YOU
Rack Chins 12-20 RP
Pendley Row 8-10SS + 10-12SS
3B
WG BB Curl 15-20 RP
Hammer Curl 12-20 SS
Hack Squat Calf Raises 10-12 SS
Sumo Leg Press 15-20 RP
Smith Squat 8-12 SS + WM
Workout days are most likely going to be MWF. I’m thinking about walking on inclined treadmill as a form of light cardio while simultaneously training the calves as Dante had prescribed for some people:
http://www.intensemuscle.com/565368-post1.html
I probably will not do it if my calves are too exhausted from training and if that may be the case I will do light jogging as cardio for replacement.
[/quote]
in caps above. you have sldl, rack deads and squats all in a row. might want to change some of that up so the lower back doesn’t get messed up and hinder your progress. overall it looks good. just made a few suggestions in there.
[quote]Sentoguy wrote:
[quote]dropshot001 wrote:
[quote]Con@n wrote:
Do you get any back pain from Leg Press?[/quote]
the trick to avoiding the back pain from leg presses is to stop when you feel your back starting to roll off the seat. [/quote]
Yeah, it should be pretty common sense not to let the lower back round on heavy leg exercise, but it’s especially easy/important when you’re doing probably the highest weight potential exercise in existence (leg press).
Remember you’re trying to work your legs, so letting your lower back round/come off the pad doesn’t really add to the work done by the legs and put a heck of a lot more stress on the spine.
Here’s a video example of the right way to do them (keeping the hips in contact with the back pad):
[/quote]
I’m assuming this goes for the hack squat as well?