Hi guys!
Very brief introduction about my current cycle and plan below, will update later tonight if I have time!
@danteism This is the log!
Chest (11-15RP)
Incline DB
(Machine of some sort)
(Incline/Decline) Smith Press
Shoulders (11-15RP)
Military Press
DB Press
Machine Press
Triceps (15-20RP)
Ez Bar tricep extensions
Machine Triceps of some sort
DB hammer grip tricep skull crushers
Back Width (15-20RP)
Reverse grip pulldowns (Front)
Machine of some sort
Wide grip pulldowns to behind head
Back thickness (15-20RP)
Reverse grip barbell rows
Machine row
T bar row
Biceps (15-20 RP)
Standing Barbell Curls
Preacher Curls
DB Curls
Forearms (10-20reps - Straight set)
Hammer curls
Pinwheel curls
Reverse grip 1 arm cable curls
Calves (10-12 reps, 5 sec negative)
Leg press calves
Seated Calves
Standing calves
Hamstrings (15-20 RP)
Lying leg curls
Seated Leg curls
Stiff legged deadlifts (10-15 SS)
Quads
Back squats 1 straight set (6-10 reps) + WM
Hack squats 1 straight set (6-10 reps) + WM
Leg press 1 straight set (6-10 reps) + WM
Split’s!
A1
Incline DB
Military Press
Ez Bar Tricep Extension
Reverse grip pulldowns (front)
Reverse grip barbell rows
B1
Standing Barbell curls
Hammer curls
Leg press calves
Lying leg curls
Back squats
A2
Machine chest press
DB Press
Machine triceps
Machine pulldown
Machine row
B2
Preacher curls
Pinwheel curls
Seated calves
Seated leg curls
Hack squats
A3
Incline Smith
Machine OHP press
DB Skull crushers
Wide grip pulldowns behind head
T bar row
B3
DB curls
Reverse grip 1 arm curls
Standing calves
RDL
Leg press
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Nice
Just a couple of tips/observations;
On DB chest/shoulder presses you may want to bump your rp range up to 15-20, , I and many others have found it to feel a bit hazardous trying to get heavy DBa into position after two pauses
For back width you could try rack chins if you haven’t decided on the last variation yet, they are great
For back thickness it’s recommended to not do a rp set but instead two sets, I believe it was one set of 9-12 and then a heavier set of 6-9. That’s for safety reasons.
On calf raises remember the 15 sstretch at the bottom, it’s magic. Using a stopwatch would keep you accountable, it’s really easy to cheat your way into shorter stretches. Also, remember to do the extreme stretches, they are vital to DC
And finally, on the day you so SLDL do them last. (After a machine quad exercise, like you seem to have in there)
Overall, your exercise selection and program layout looks good, how’s your diet going to be like?
I’ll be following your log for sure, DC trainees are such a rare breed.
First day. First week back training properly in about a month on and off due to outside commitments.
Started super easy. Probably far too light on 90% of the stuff but I wanted a break in week otherwise I’d be fucked. Also forgot most of thI stretches so will need to add photos of them to my phone for future sessions
Observations: Sessions are a lot shorter than what I am used too.
I’m super out of condition. Definitely going to be doing the added cardio sessions.
The chest stretch is hilarious. I only just got 20 seconds.
I think I’m going to enjoy this type of training!
Not sure if I’ll be following Dante’s exact nutrition information yet. As I need to lose a bit of weight and tighten up.
Went like this:
DB Incline bench
12 x 15 (WU)
15 x 8 (WU)
20 x 10 (RP Onwards)
20 x 8
20 x 8
10 Flye stretch 20s
Barbell Ohp
40 * 8 (RP Onwards)
*4
*4
Ez bar tricep extension
20 *8 (RP onwards)
*6
*6
Pull down - underhand
40*15 (RP)
*8
*6
Cable row
45*8 (RP)
*5
*5
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They’ll get longer as you get stronger and start grinding harder and harder - as the sets become more taxing on the absolute level you’ll need more time between exercises
But yeah, DC sessions can be and be kept pretty short if you got good strength density
Good idea, you need to have a decent level of conditioning to be able to get everything out of DC + getting leaner never feels bad
I’ve found that it really enhances the way my chest looks and helps with my pressing power
Just wait until you get to heavy hanging and quad stretching, oh boy
Hey man, how’s everything going?
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