Sunday I decided to mix it up a bit.
No Spotter at all today
Squats:
135 X 12
275 X 8
315 X 5
Behind the neck Press
95lbs X 8
135lbs X 8
155lbs X 7
175lbs X 6
Leg Extensions (My legs feel so strong on these)
255lbs 3 sets of 8
30 mins cardio 4.0 mph (279 calories)
Monday starts a new program all together.
Today starts my DC Training… Wish Me Luck!
World I couldn’t do cardio this morning as I awoke to Tornado Warnings and wicked wind and rain. I know excuses excuses, but I feel they are warranted.
Ha!
First day of DC Training! Went Well!
Smith Incline
225lbs 15 reps rest pause 10-15 secs
Last rep 30 sec negative (static)
Chest Stretch
Smith Military Shoulder Press
135 lbs 18 reps rest pause 10-15 secs
Last Rep 20 sec negative
Smith Machine Reverse Grip Bench Press (Tri’s)
155 lbs 20 reps rest pause 10-15 secs
No Negative
Rear Rack Chins
18 reps (body weight)rest pause 10 secs
20 sec negative on last rep
Dead Lifts
8 reps @ 275lbs
4 reps @ 315lbs
For my first time I liked it a lot
It was a bit hard to determine exact weights to use.
225 was fine on Incline Bench
135 on Shoulder press could have been 155
155 on Reverse grip bench could have been 175
Chines & Deads felt good.
Next time I will increase most of these weights but it was a great starting point to see how it works and how it feels.
I have never felt a pump like I had in my chest today.
Good STuff World!
I just want to make sure you did this correctly with the sets. If something is supposed to be a rest paused set, then you select your 7RM.
You do a set to failure.
Take 10-15 deep breaths.
Do a second set to failure.
Take 10-15 deep breaths.
Do a third set to failure.
Set is finished.
You stick with the same weight and count your total reps. I just want to make sure you get the idea. Jazz kind of fucked it up with changing weights, and I just want to make sure you get the idea and don’t make the same mistake.
Then it’s your choice: you can do the extreme stretches at the end of the workout or right after you’re doing bombing that muscle group. I advise right after the set, it works well for me and I understand Tone sure enjoyed it as well.
Also you made mention of the fact you could have gone higher on your weights. That’s the beauty of this routine-- you can go damned heavy since you have 3 sets to failure to get to the selected rep range.
World
World, as we discussed will be back on track today. About 30 mins of fast walking this morning. Feel energized ever since.
Though I still haven’t eaten.
I am off to the kitchen
DC training Day two
I think I have a partner for the long haul on this. Today was challenging but awesome!
Barbell Preacher Curls
100lb
set 1 10reps (failed on 11)
10 secs rest
set 2 6reps (failed on 7)
10 secs rest
set 3 4reps (faile don 5)
20 secs rest
30 Second Negative I dropped the bat at 22secs Ouch, it was either that or my arms were going to rip from my torso.
** World is it ok to use a chamber bar? I used straight today but the heaviest weight is 100lbs and I need to bump it up next time.
Hammer Curls
40lbs straight set of 15
Extreme Bi Stretches
Calves on Hack Squat Machine
4 plates
2 sets of 12 with a 20 sec negative
Seated Hamstring Press
395lbs
Set 1 15reps (failure on 12)
Set 2 10reps (failure on 11)
Set 3 6reps (failure on 7)
** I know I should have done more weight but this particular machine went to 395, I need to switch to a sled next time.
Hack Squats
6 plates (not sure what machine weighs)
So I am guessing 315-325lbs total resistance
Set 1 14 reps (failure on 15)
Set 2 10 reps (failure on 11)
Optional Set 3
4 plates (225-250lbs) for those trying to bring quads up quick like me!
A brutal 27 reps
Ham and Quad extreme stretches
Felt like hurling into a trashcan, probably the first time I ever sat my ass down on the floor on accident at the gym.
Legs were actually twitching.
Good stuff!
Can’t wait to do it again soon!
Ok bud, you gotta double check my original PM, your routine is all sorts of fucked up my man.
Unless something is a RPed set, then you don’t lift it to failure.
World
[quote]World1187 wrote:
Ok bud, you gotta double check my original PM, your routine is all sorts of fucked up my man.
Unless something is a RPed set, then you don’t lift it to failure.
World[/quote]
The only thing that wasn’t an RP was Hack Squat and I just did that one out of noobness ( I wrote it down wrong), the rest all said RP or straight set.
Preacher Curls - RP
Hammers - Straight Set
Calves - Straight Set
Hams Press - RP
Hack Squats - should be straight sets but I went to failure
1 out of 5 c’mon bro all sorts of fucked up? Lol
There is a curve here as it’s brand new to me. Go easy on me coach. I am bustin’ my hump here!
And I know it will vary a bit as I am using a book to get ideas for the actual exercises. But keeping all of the muscle groups the same. I’ll re-visit.
Fuck the book man, just do what I said, lol.
The way it’s designed works. Period. So just stick with it.
World
You got it bro, now since I f’d up and did some of the exercises Mon that you have for Thurs I will swap out and start back exact on the following Monday.
That’s a bad ass picture!
40 mins of Fasted cardio this morning, followed by a protein shake and two carra carra oranges.
For some crazy reason only weighed 230 yesterday at the gym. Water weight is fluctuating like crazy, plus I nixed the Dbol maybe that is why.
Ok, was supposed to take today off but…
Partner couldn’t make it Thursday so we decided to hit it today.
All sets done to failure unless otherwise noted
Decline Bench Press (Rest Pause)
135 warmup set 12 reps
245lbs
Set 1 - 7 reps
10 sec rest
Set 2 - 5 reps
10 sec rest
Set 3 - 3 reps
Chest Stretches
Upright Rows Rest Pause 10 secs
100lb Ready made Straight bar
Set 1 - 8 reps
Set 2 - 5 reps
Set 3 - 5 reps
Close Grip PullDowns Rest Pause 10 secs
225lbs
Set 1 - 7 reps
Set 2 - 4 reps
Set 3 - 4 reps
Rack Deads - The rack was not adjustable
so it was just weird…
335lbs NOT REST PAUSE
Set 1 - 8 reps
Set 2 - 11 reps
20 mins Cardio Treadmill 4.0MPH
Noticing a nice hard look to my upper body today. Increased vascularity, and strength feels great.
Haven’t slept well in 3 days.
Really enjoying the DC thus far
On the non RPed sets, like squats and deads, you don’t use the same weight both sets, lol.
You go real heavy and low reps on your first set, and then knock it down quite a bit so that you can achieve the second set’s rep range.
After all, would there be a point using your 20RM maximum on squats for a set of only 3 or 4?
So look through the training again and be sure you understand what I mean.
World
[quote]World1187 wrote:
On the non RPed sets, like squats and deads, you don’t use the same weight both sets, lol.
You go real heavy and low reps on your first set, and then knock it down quite a bit so that you can achieve the second set’s rep range.
After all, would there be a point using your 20RM maximum on squats for a set of only 3 or 4?
So look through the training again and be sure you understand what I mean.
Totally know what you mean bro, I have never done a rack dead before (usually do romans or regular or straight leg) so I guessed at the weight to use, I felt comfortable getting the right form on the first set then just kept it the same as it was good. I realize the set scheme but didn’t want to drop down for the 2nd set of rack deads.
World[/quote]
More light fasted cardio this morning…
Still not sleeping that well. I may up the ZMA dosage tonight and see if it helps.
Off today for sure…
Right shuolder is pretty sore this morning. I am going to hit it with some heat/Ice and see if I can gett it to loosen up.
Right now I couldn’t throw a ball 10 feet
And yes I am doing all of the stretches!
Ok Damnit… Didn’t take today off…
Had to reschedule for today as big plans for the weekend.
Ok so today was a bitch!
Standing Barbell Curls w/ EZ Bar
75lb warmup X 10 reps
Set 1 - 115lbs RP 8 reps
Set 2 - 115lbs RP 5 reps
Set 3 - 115lbs RP 4 reps
Reverse Grip Cable Curls
Set 1 - 85lbs RP 7 reps
Set 2 - 85lbs RP 5 reps
Set 3 - 85lbs RP 3 reps
Bicep Stretches
Squats - WOW used to be my favorite!
Warmup 135lbs X 10 reps
Set 1 - 275lbs X 10 reps
Set 2 - 155lbs X 20 reps holy fuck I nearly puked… Not at all heavy but super intense cardio heart pounder!
Literally took me 15 minutes to get heart rate down.
Regardless heart racing I went on to:
Leg Curls RP
Warmup - 80lbs X 10
Set 1 - 140lbs X 10 reps
Set 2 - 140lbs X 8 reps
Set 3 - 140lbs X 6 reps
Seated Calf Presses Straight set
275lbs - 12 reps w/ 10 sec hold on + and 20 sec negative
Quad & Ham stretches
15 mins Cardio treadmill @ 4.0 MPH
Shoulder is still sore it’s the rotator cuff, (not good) but I have the next 3 days off so I am hoping it is good to go for mondays next shoulder assault.
Body is feeling harder and strong as hell lately.
Also, today was the 2nd inj. of stasis of 100mg.
Riding the storm out so to speak
Man people have really tuned out this thread…
Anyone still wathcing?
Or am I just posting to myself?
We need closure.
Do you mind throwing up some final comparison stats and thoughts for us? People like me like to see the change from start to finish in one simple post. And your thoughts on your first cycle, both good and bad, will be good for the guys who are just about to start their own first.
You can update after the stasis/taper, but I don’t think anyone is interested in following that for 3 months 
Yes, closure will be good. But I’m still looking.
Like World said, follow DC to the letter, people keep talking about it simply because it works. Good work.