Capital Punishment DC Style

[Punisher]

I have been doin DC training with my training partner for a few months now and have never grown so fast in my life. Sitting at 235 right now trying to go up to about 250+ by summer keeping the same bf or less if possible.

We changed some stuff around and are doing some non DC exercises such as flat bench, just started doin side laterals, etc but still stick to the basics. Heres my log:

Today:

Incline Bench RP 285 x 15
DB Shoulder Press RP 90 x 19
Close Grip Bench RP 275 x 15
Pull Ups SS sets of BW x 10
Deads SS 405 x 2 315 x 10

DC is no joke, it is very easy to get injured whiel continually increasing the weights used. Make sure you do extreme stretching inbetween each exercise in order to minimize injury and improve recovery. Massive eating is also a requirement.

[G Diesel]

I have been doin DC training with my training partner for a few months now and have never grown so fast in my life. Sitting at 235 right now trying to go up to about 250+ by summer keeping the same bf or less if possible.

We changed some stuff around and are doing some non DC exercises such as flat bench, just started doin side laterals, etc but still stick to the basics. Heres my log:

Today:

Incline Bench RP 285 x 15
DB Shoulder Press RP 90 x 19
Close Grip Bench RP 275 x 15
Pull Ups SS sets of BW x 10
Deads SS 405 x 2 315 x 10

DC is no joke, it is very easy to get injured whiel continually increasing the weights used. Make sure you do extreme stretching inbetween each exercise in order to minimize injury and improve recovery. Massive eating is also a requirement.

Some nice numbers there Punisher. Damn impressive. That DC training is indeed no joke... Your gains and lifts are proof positive. Peace, G

[Punisher]

Thanks G i needa get alll those numbers higher

[G Diesel]

Thanks G i needa get alll those numbers higher

Don't we all bro... Don't we all. Peace, G

[Big Jawn]

Impressive weight for reps man, I'd be lucky to push out 285 for one these days. Keep it up!

[TheNaturalG]

I have been doin DC training with my training partner for a few months now and have never grown so fast in my life. Sitting at 235 right now trying to go up to about 250+ by summer keeping the same bf or less if possible.

We changed some stuff around and are doing some non DC exercises such as flat bench, just started doin side laterals, etc but still stick to the basics. Heres my log:

Today:

Incline Bench RP 285 x 15
DB Shoulder Press RP 90 x 19
Close Grip Bench RP 275 x 15
Pull Ups SS sets of BW x 10
Deads SS 405 x 2 315 x 10

DC is no joke, it is very easy to get injured whiel continually increasing the weights used. Make sure you do extreme stretching inbetween each exercise in order to minimize injury and improve recovery. Massive eating is also a requirement.

I also do DC training and I gotta say I don't think there is another 17 year old kid I have met that can generate the intensity for this program. Good luck with it. Your lifts look amazing.

[Punisher]

naturalg you are right this is really program that requires you to focus 100%. I dont know many people who can stick with it.

[BigRick]

hey bro, ive heard decent things about dc training so ill prolly be checking in time to time seeing how it works.

[RedIron 392]

Yeh, DC style has been working well for me also. I have been doing all body parts twice in 8 days, but found my arms need hit 4 times in 8 days with 2 sets each time. Failure means failure and not stopping with a rep left. Good numbers, keep it common'.

Later

[Punisher]

Good workout last night, it was definetly brutal.

Incline Bench LT RP 285 x 15 TT 295 x 12
DB Shoulder Press LT RP 90 x 19 TT 95 x 18
Close Grip Bench LT RP 275 x 15 TT 285 x 14
Pull Ups LT SS sets of BW x 10 TT BW + 25 x 7, 2 sets of 10 with BW
Deads LT SS 405 x 2 315 x 10 TT 405 x 4 315 x 10

I think i pulled my right trap a few weeks ago so pressing movements and pull ups have been extremely painful but Its not so bad where i cant work through it. I needa get my dead up my TP making me look like a pussy when it comes to this lift. Bis and Legs tomorrow and i'm looking foward to it.

[RedIron 392]

Do you do any direct Trap work? My upper traps suck, so I put front shrugs in on one day and upright rows on another and on Rack Pull day I finish with back shrugs. Nice bench numbers, hope I can get mine up there someday.

Later

[Punisher]

No trap work bro, i have found that I don't need to do it at all. All you really need is heavy ass deads and rows and your traps will come with that. When me n my tp first started thsi program he was very sceptical when it can to a lot of elements including the trap work and we both now realize for us that direct trap work is not necessary at this point.

[G Diesel]

Good workout last night, it was definetly brutal.

Incline Bench LT RP 285 x 15 TT 295 x 12
DB Shoulder Press LT RP 90 x 19 TT 95 x 18
Close Grip Bench LT RP 275 x 15 TT 285 x 14
Pull Ups LT SS sets of BW x 10 TT BW + 25 x 7, 2 sets of 10 with BW
Deads LT SS 405 x 2 315 x 10 TT 405 x 4 315 x 10

I think i pulled my right trap a few weeks ago so pressing movements and pull ups have been extremely painful but Its not so bad where i cant work through it. I needa get my dead up my TP making me look like a pussy when it comes to this lift. Bis and Legs tomorrow and i'm looking foward to it.

Big numbers Punisher... Impressive. Keep working hard bro. Peace, G

[Punisher]

Big numbers Punisher... Impressive. Keep working hard bro. Peace, G
Thanks bro just trying to get as big as you.

Tonight I will be hitting bis and legs.

Barbell Curls:LT RP 115 x 15
Reverse barbell curls:LT SS 70 x 17
Calves on Leg Press: 9p es x 20 rp (do this rp as opposed to ss recomended by DC)
Lying Leg Curls: LT RP 185 x 21
Reverse Hacks: LT 6p es x 12

Just started doin reverse hacks last week and Lovin em. Definetly an exercise I recomend everyone to try once if you want to absolutely destroy your quads. I also needa get my weight up on bis as we dropped the weight because form was suffering a bit.

[J-Dawg]

Looking good Punisher... I'll be subscribing to your thread. Never tried DC so I'm glad we've got a DC log here.

[G Diesel]

Thanks bro just trying to get as big as you.

Tonight I will be hitting bis and legs.

Barbell Curls:LT RP 115 x 15
Reverse barbell curls:LT SS 70 x 17
Calves on Leg Press: 9p es x 20 rp (do this rp as opposed to ss recomended by DC)
Lying Leg Curls: LT RP 185 x 21
Reverse Hacks: LT 6p es x 12

Just started doin reverse hacks last week and Lovin em. Definetly an exercise I recomend everyone to try once if you want to absolutely destroy your quads. I also needa get my weight up on bis as we dropped the weight because form was suffering a bit.

I remember seeing Flex Wheeler in the mags doing reverse hacks back in the '90s, Charles Glass style. Way to think outside the box bro. Peace, G

[Punisher]

CG knows his shit broo

[Maximus]

I have been doin DC training with my training partner for a few months now and have never grown so fast in my life. Sitting at 235 right now trying to go up to about 250+ by summer keeping the same bf or less if possible.

We changed some stuff around and are doing some non DC exercises such as flat bench, just started doin side laterals, etc but still stick to the basics. Heres my log:

Today:

Incline Bench RP 285 x 15
DB Shoulder Press RP 90 x 19
Close Grip Bench RP 275 x 15
Pull Ups SS sets of BW x 10
Deads SS 405 x 2 315 x 10

DC is no joke, it is very easy to get injured whiel continually increasing the weights used. Make sure you do extreme stretching inbetween each exercise in order to minimize injury and improve recovery. Massive eating is also a requirement.
Bro, I'm fixing to start a DC log of my own and I have to say that our numbers are really close to each other on some of the lifts...good to have another who knows just how hard DC really is and how much focus is requires...I did strict DC for my first 12 weeks, took a week off, and now I have modified it to my needs and added a lil bit so that I can hit my muscle groups a lil more often...
I'll be keeping watch on ya and you can see what I mean when I say I modified my own DC style...

[TheNaturalG]

No trap work bro, i have found that I don't need to do it at all. All you really need is heavy ass deads and rows and your traps will come with that. When me n my tp first started thsi program he was very sceptical when it can to a lot of elements including the trap work and we both now realize for us that direct trap work is not necessary at this point.

Just like DC says: Look at the 2 guys in bodybuilding who arguably have the best traps. Johnie Jackson and Ronnie Coleman. What else do they have in common out of all the bodybuilders. The strongest deadlifts.

[Punisher]

Maximus i will be looking out for your log. it will be intesting to see someone els eon here doing DC.

Last night blasted bis n legs.

Went as following:

Barbell Curls:LT RP 115 x 15 TT 115 x 18
Reverse barbell curls:LT SS 70 x 17 TT PW curls 50 x 15
Calves on Leg Press: 9p es x 20 rp (do this rp as opposed to ss recomended by DC) TT 9p es x 28 rp
Lying Leg Curls: LT RP 185 x 21 TT 195 x 19
Reverse Hacks: LT 6p es x 12 TT 6p + 10 es x 13, 4p x 15

Trying to keep my form on bis strict and not swing when doing barbell curls especially. After last night my bis were soo full of blood it was ridiculous. Animal Pump seems to be helping with that.

[BigRick]

good looking workouts punisher...

natural G.. i agree that very heavy deads will work your traps alot, even better is if u do partial deads every few weeks. the stress it puts your traps under is tremondous. However i do still recomend direct trap work with shrugs.

[Punisher]

good looking workouts punisher...

natural G.. i agree that very heavy deads will work your traps alot, even better is if u do partial deads every few weeks. the stress it puts your traps under is tremondous. However i do still recomend direct trap work with shrugs.

thanks bro, All the shrugs i have ever done have never given me growth in my traps like heavy deads and rows have so imo you can still do shrugs but they really aernt necessary. Traps get worked heavy doing a lot of other exercises as well and imo dont need much direct stimulation to grow.

[TheNaturalG]

good looking workouts punisher...

natural G.. i agree that very heavy deads will work your traps alot, even better is if u do partial deads every few weeks. the stress it puts your traps under is tremondous. However i do still recomend direct trap work with shrugs.

One of the more popular exercises with DC training is Rack Deadlifts (partials).

Those are some sick barbell curls punisher for strict form. You got some strong legs to bro with those curls and hacks. Don't let yourself stop at 15 reps though next time on the widowmaker bro.

[TheNaturalG]

Heres a DC training video for motivation:
http://www.youtube.com/watch?v=az49UMdY1h0

[Punisher]

One of the more popular exercises with DC training is Rack Deadlifts (partials).

Those are some sick barbell curls punisher for strict form. You got some strong legs to bro with those curls and hacks. Don't let yourself stop at 15 reps though next time on the widowmaker bro.


I know i should have gone all the way with those widowmakers, but i didnt want to puke all over the hack squat machine that day LOL

[Punisher]

That Justin Harris is one strong mofo and a good guy

[TheNaturalG]

I know i should have gone all the way with those widowmakers, but i didnt want to puke all over the hack squat machine that day LOL


I hear ya bro, we all have those days.

[G Diesel]

Maximus i will be looking out for your log. it will be intesting to see someone els eon here doing DC.

Last night blasted bis n legs.

Went as following:

Barbell Curls:LT RP 115 x 15 TT 115 x 18
Reverse barbell curls:LT SS 70 x 17 TT PW curls 50 x 15
Calves on Leg Press: 9p es x 20 rp (do this rp as opposed to ss recomended by DC) TT 9p es x 28 rp
Lying Leg Curls: LT RP 185 x 21 TT 195 x 19
Reverse Hacks: LT 6p es x 12 TT 6p + 10 es x 13, 4p x 15

Trying to keep my form on bis strict and not swing when doing barbell curls especially. After last night my bis were soo full of blood it was ridiculous. Animal Pump seems to be helping with that.

Impressive numbers Punisher... You'd make for a formidable training partner. Peace, G

[Punisher]

Impressive numbers Punisher... You'd make for a formidable training partner. Peace, G

Thanks bro that means a lot coming from you, though they could be better

[TheNaturalG]

Hey punisher why don't you do the calves straight setted where you have a 15 second stretch at the bottom, explode up, and slowly bring it back down to the bottom.

[Punisher]

NaturalG I tried it but the stress on the ligaments and tendons in my ankle was horrible, so though i dont do straight sets with a 15 second stretch at the bottom i do slow negatives and make sure i stretch the muscle and have been getting good results this way.

[Joe Pas]

DC training sounds pretty intense ...i just did a search and found alot of info on it and im now looking into Dc style training ...

[RedIron 392]

I'm getting close to a cruise period. What do you do durring a cruise?

Later

[TheNaturalG]

I'm getting close to a cruise period. What do you do durring a cruise?

Later

Basically straight sets, no widowmakers, if you have aches and pains in a certain bodypart then take it easy on that until your next blast. I would check out the forum for DC training over at intensemuscle.com (if its not allowed to reference them let me know, but there are alot of questions about DC training and I am no expert on it by all means even though I know alot about it, and don't feel right answering alot questions about it.)

[RedIron 392]

Basically straight sets, no widowmakers, if you have aches and pains in a certain bodypart then take it easy on that until your next blast. I would check out the forum for DC training over at intensemuscle.com (if its not allowed to reference them let me know, but there are alot of questions about DC training and I am no expert on it by all means even though I know alot about it, and don't feel right answering alot questions about it.)

Yeh, I check that site out. Thanks for the input.

Later

[I LIKE IT HEAVY]

Whats up. finally on the forum. Instead of making my own thread or whatever ill post my program with my weight on it.

some of these lifts are newly switched over to so the reps seem high since i did not know how much stronger I have gotten since I started DC.

Flat bench-275*11*5*4=20
incline bench-275*8*4*3=15
deadlift 600*2 515*6 475*10
squat 315*20 after my reg set as a widowmaker 445*9 455*6
rev hack squat on hack machine 7 plates per side w/ a ten 13 reps
tricep closegrip press 265*7*4*2=13
straight barbell curl 115*9*4*=16
dumbbell shoulder press 95*11*5*3=20


I am very strict with form and believe that form is more important than weight. I make sure I squeeze and contract the muscle fully throughout the entire movement and usea full range of motion. I am about 230-235 and 5'7.5" and 20 years old.

I think Dc is the best training that one can do. I think it is for certain people only and should have a solid base and have the focus that this type of training requires.

so far in the last 6 months I have gained a total of 30 pounds. I think that beats any training gains any other program offers and doing it naturally is quite something. So I guess Dc training really works if u put effort into it . Just like anything else u get what u put in

[TheNaturalG]

So I guess Dc training really works if u put effort into it . Just like anything else u get what u put in

Yup.

You REAP what you SOW.

I would make a new thread though for this lol.

[Punisher]

Yup.

You REAP what you SOW.

I would make a new thread though for this lol.


Dont worry bro thats my TP so he can post in my thread LOL

[Punisher]

I'm getting close to a cruise period. What do you do durring a cruise?

Later


I usually dont even go to the gym at all, after a blast i need the break. You can also go and do some exercises with light weight that you like doing 2 days of the week you are taking off, i have done that as well. Only do that if you really feel like you need to get in the gym.

[TheNaturalG]

Dont worry bro thats my TP so he can post in my thread LOL

oo.. I was gonna say why would someone just start their training journal in someone elses. I was a little confused there lol.

[Punisher]

Last night was pretty intense but i hadda switch an exercise due to a shoulder injury.

Incline machine press TT Rack x 20 (needa find a different exercise for next time on this)
Shoulder Press Smith TT 295 x 18
Weighted Dips TT BW + 75 x 19
Close Grip PullupsTT BW + 25 x 9, 2 sets BW x 10
T-Bar TT 3p + 10 x 21


I Like It Heavy is a deadlifting freak!! Lol I needa get mine up buddy. Honestly this is a great program and if you dont do it fully then there are elements that everyone should take and apply to their own programs.

[I LIKE IT HEAVY]

yo, nice squats tonite. They were nice and low to the floooo. I still have a splitting headache from that 20 rep widowmaker.

[Punisher]

I LIKE IT HEAVY and myself killed it in the gym tonite. Did bis and legs tonite, progressing on all exercises. Went as follows:

DB Spider Curls TT 50 x 14
Hammer Curls TT 55 x 16
Calves LP TT 9p + 25 x 30
Seated LC TT 3p x 20
Squats Smith TT 405 x 8, 315 x 20

I may need to invest in some knee wraps as my knees are killing me as we move up in weight on exercises such as squats.

[TheNaturalG]

I LIKE IT HEAVY and myself killed it in the gym tonite. Did bis and legs tonite, progressing on all exercises. Went as follows:

DB Spider Curls TT 50 x 14
Hammer Curls TT 55 x 16
Calves LP TT 9p + 25 x 30
Seated LC TT 3p x 20
Squats Smith TT 405 x 8, 315 x 20

I may need to invest in some knee wraps as my knees are killing me as we move up in weight on exercises such as squats.

Sick Squats bro.

I just used my inzer iron z wraps for the first time today. They were awsome.

[Punisher]

Sick Squats bro.

I just used my inzer iron z wraps for the first time today. They were awsome.

Yea i need to get some wraps before i blow out my knees lol

[G Diesel]

Good shit Punisher... Those DC boys sure do throw around some heavy iron. Damn. Peace, G

[Punisher]

Good shit Punisher... Those DC boys sure do throw around some heavy iron. Damn. Peace, G

Hopefully it will just keep getting heavier, seeing videos for Wrath and DC guys like Harris and Kuclo throw around even more weight like its nothing and looking at yours and Big als training logs makes me wanna push even harder.

[Punisher]

yo, nice squats tonite. They were nice and low to the floooo. I still have a splitting headache from that 20 rep widowmaker.

Squat till you puke Brooo, i felt like my brain was gunna crawl out my ears after that lol

[Punisher]

Last night went well.

Flat Bench TT 315 x 14 RP
Lateral Raises TT 50es x 21 RP
Rope Press Downs TT 160 x 19 RP
Pull Ups Diff Grip TT 1 set BW +25 x 9, BW x 2 sets 10
Bent Over BB Rows TT 315 x 10, 315 x 10

Everything is moving along nicely, weight is moving up on everything while keeping good form. Friday is legs and bis again can't wait to make em grow.

I think keeping my training journal public is helping me make good progress more so than if i kept it to myself. So my tip is if youve stopped making progress keep a training log on this forum in order to force yoruself to start making progress again.

[G Diesel]

I think keeping my training journal public is helping me make good progress more so than if i kept it to myself. So my tip is if youve stopped making progress keep a training log on this forum in order to force yoruself to start making progress again.

Good numbers last night Big Pun... Keeping a public training log definitely makes you accountable and keeps you from punking out. I know this well, it is just a little bit of extra incentive. Peace, G

[RedIron 392]

Thought I would come over and say thanks for the advice. I did puss out and got called on it.

Later

[Punisher]

Thought I would come over and say thanks for the advice. I did puss out and got called on it.

Later


Just trying to help bro.

[TheNaturalG]

Last night went well.

Flat Bench TT 315 x 14 RP
Lateral Raises TT 50es x 21 RP
Rope Press Downs TT 160 x 19 RP
Pull Ups Diff Grip TT 1 set BW +25 x 9, BW x 2 sets 10
Bent Over BB Rows TT 315 x 10, 315 x 10

Everything is moving along nicely, weight is moving up on everything while keeping good form. Friday is legs and bis again can't wait to make em grow.

I think keeping my training journal public is helping me make good progress more so than if i kept it to myself. So my tip is if youve stopped making progress keep a training log on this forum in order to force yoruself to start making progress again.
Sick numbers all around bro.

[Punisher]

Sick numbers all around bro.
Thanks NaturalG much appreciated , its funny cuz this football player at my gym said I use no weight, i mean the numbers aernt as high as id like them to be but there not "no weight" i dont think lol

[TheNaturalG]

Thanks NaturalG much appreciated , its funny cuz this football player at my gym said I use no weight, i mean the numbers aernt as high as id like them to be but there not "no weight" i dont think lol

Bro the first exercise, the last exercise, and the 3 inbetween all speak for themselves lol.

[G Diesel]

Thanks NaturalG much appreciated , its funny cuz this football player at my gym said I use no weight, i mean the numbers aernt as high as id like them to be but there not "no weight" i dont think lol

Fuck that dude Pun... You're a monster in progress. Peace, G

[Punisher]

Fuck that dude Pun... You're a monster in progress. Peace, G


Thanks G, just tryin to get as big as possible, aern't we all??

[Punisher]

Friday's workout went pretty good:

Seated Alt Db Curls: TT 55x16
Reverse BB Curls: TT 70 x 20
Calves: TT 19p x 25
Leg curls ( did these instead of Straight leg deads b/c of back problems) 195x 21
Front Squats 275 x 8 ( first time doing these) Leg ext rack x 25

These coming weeks im gunna hit it harsder than i have in the past and hopefully put on a few quality pounds because of it. I am looking foward to later today. Back to

Incline Bench LT 295 x 12
DB Shoulder Press LT 95 x 18
Close Grip Bench LT 285 x 14
Pull Ups LT BW + 25 x 7, 2 sets of 10 with BW
Deads LT 405 x 4 315 x 10

[Punisher]

just incase you don't know

RP = Rest Pause
TT = This time
LT = Last time
SS = straight set
BW = body weight

Later bros

[Punisher]

i feel like im going to die i really pushed it tonight and gave it all i had. It feels awesome.

Incline Bench LT 295 x 12 TT 315 x 10
DB Shoulder Press LT 95 x 18 TT 100 x 18
Close Grip Bench LT 285 x 14 TT 285 x 16
Pull Ups LT BW + 25 x 7, 2 sets of 10 with BW TT 3 sets BW x 11
Deads LT 405 x 4 315 x 10 TT 405 x 2, attempted 500 barely moved it, followed it up with cable rows rack x 8, 225 x 12

Switched things up a bit, i think i really fucked up my shoulders a few weeks ago, maybe pulled something but i will keep pressing on hopefully it will heal itself

[Big Jawn]

Looks like the volume before the 500 dead may of tired you out. Great workout though, your CG Bench is pretty close to your incline!

[Punisher]

Nah bro im just not built to deadlift but im gunna keep trying

[G Diesel]

Numbers are getting better every week Pun... Looks like, to use the parlance of your ilk, you are "beating the shit out of the logbook" on a consistent basis. Peace, G

[Punisher]

Last night:

Barbell Curls:LT 115 x 18 TT 135 x 11
Reverse barbell curls:LT PW curls 50 x 15 TT 60 x 15
Calves on Leg Press: LT 9p es x 28 rp TT 9p es x 35
Lying Leg Curls: LT 195 x 19 TT 205 x 18
Reverse Hacks: LT 6p + 10 es x 13, 4p x 15 TT 6p +35 es x 12, 4p + 25 x 17

Still couldnt get the 20 repper but almost puked after last night, I have been sipping Nitro G throughout my workout and i feel this has been making a huge difference gains wise. My PWO shake was cell pro, Bcaa stack and Nitro but i ran out of Cell pro so im gunna try sumthin a little different , Waxy maize, Bcaa Stack and Nitro.

[Freakshow]

Last night:

Barbell Curls:LT 115 x 18 TT 135 x 11
Reverse barbell curls:LT PW curls 50 x 15 TT 60 x 15
Calves on Leg Press: LT 9p es x 28 rp TT 9p es x 35
Lying Leg Curls: LT 195 x 19 TT 205 x 18
Reverse Hacks: LT 6p + 10 es x 13, 4p x 15 TT 6p +35 es x 12, 4p + 25 x 17

Still couldnt get the 20 repper but almost puked after last night, I have been sipping Nitro G throughout my workout and i feel this has been making a huge difference gains wise. My PWO shake was cell pro, Bcaa stack and Nitro but i ran out of Cell pro so im gunna try sumthin a little different , Waxy maize, Bcaa Stack and Nitro.

Gotta love that Nitro G Punisher. Keep up the good work bro

[Punisher]

Sorry i havent updated this but here was friday and mondays workouts:


Friday

Incline machine press LT Rack x 20 (needa find a different exercise for next time on this) TT Flat Smith: 335 x 14
Shoulder Press Smith TT 295 x 18 TT 315 x 16
Weighted Dips LT BW + 75 x 19 TT BW + 85 x 10 I had some shoulder pain i think its my rotator cuff
Close Grip PullupsLT BW + 25 x 9, 2 sets BW x 10 TT BW x 3 sets 10-11
T-Bar LT 3p + 10 x 21 TT 4p x 19

Monday:

DB Spider Curls LT 50 x 14 TT 55 x 14
Hammer Curls LT 55 x 16 TT did straight set of BB curls 110 x 10
Calves LP LT 9p + 25 x 30 TT 9p + 25 x 30
Seated LC LT 3p x 20 TT 3p + 25 x 17
Squats Smith LT 405 x 8, 315 x 20 TT 435 x 8, 335 x 20

[G Diesel]

Sorry i havent updated this but here was friday and mondays workouts:


Friday

Incline machine press LT Rack x 20 (needa find a different exercise for next time on this) TT Flat Smith: 335 x 14
Shoulder Press Smith TT 295 x 18 TT 315 x 16
Weighted Dips LT BW + 75 x 19 TT BW + 85 x 10 I had some shoulder pain i think its my rotator cuff
Close Grip PullupsLT BW + 25 x 9, 2 sets BW x 10 TT BW x 3 sets 10-11
T-Bar LT 3p + 10 x 21 TT 4p x 19

Monday:

DB Spider Curls LT 50 x 14 TT 55 x 14
Hammer Curls LT 55 x 16 TT did straight set of BB curls 110 x 10
Calves LP LT 9p + 25 x 30 TT 9p + 25 x 30
Seated LC LT 3p x 20 TT 3p + 25 x 17
Squats Smith LT 405 x 8, 315 x 20 TT 435 x 8, 335 x 20

Finally got that update Pun... We were wondering how your training was progressing. Good numbers bro. Peace, G

[Torque757]

Last time I checked calves were strait set 12 with a 5 second negative and 15 sec hold, and you you only do one working set per muscle group... not questioning your methods just curios as to why your program is so different from the DC method?

[Punisher]

Last time I checked calves were strait set 12 with a 5 second negative and 15 sec hold, and you you only do one working set per muscle group... not questioning your methods just curios as to why your program is so different from the DC method?

At first we did calves with the 15 second hold but it wasnt doin much for my calves so we still do a smaller negative but go heavier and do a rest pause set for calves, it seems to be working since we switched i have stretch marks on my calves which i thinks it means they grew a little. We do one rest pause set per muscle group which is what DC recomends. I didnt think my program was so different from original DC as DC is an evolving method that changes and will be slightly different for everyone. I only changed a few exercises around.

[RedIron 392]

At first we did calves with the 15 second hold but it wasnt doin much for my calves so we still do a smaller negative but go heavier and do a rest pause set for calves, it seems to be working since we switched i have stretch marks on my calves which i thinks it means they grew a little. We do one rest pause set per muscle group which is what DC recomends. I didnt think my program was so different from original DC as DC is an evolving method that changes and will be slightly different for everyone. I only changed a few exercises around.

I think I'll give RP calf thing a try on my next blast. As far as I'm concerned making minnor changes is something that we need to do as each individuals muscles respond differently.

The numbers are looking awsome Pun.

Later

[Torque757]

At first we did calves with the 15 second hold but it wasnt doin much for my calves so we still do a smaller negative but go heavier and do a rest pause set for calves, it seems to be working since we switched i have stretch marks on my calves which i thinks it means they grew a little. We do one rest pause set per muscle group which is what DC recomends. I didnt think my program was so different from original DC as DC is an evolving method that changes and will be slightly different for everyone. I only changed a few exercises around.


AIght man, and I was by no means questioning or critizing what you were doing, just by comparing my #'s to yours you obviously know your shit better then I do.

I know Dante recomends one rest pause set, but I noticed you have some muscles with TWO excerises, which is 2 rp sets. I have just seen alot guys post stuff that is slightly altered like yours and get flamed for "not doing true dc" over on the intense muscle boards, so I was curious. Obviously you are getting results, and results cant be argued. Also, What does the LT and all those abreviations mean, if you dont mind explaining.

[G Diesel]

Also, What does the LT and all those abreviations mean, if you dont mind explaining.

Straight from Punisher himself, about 10 posts up...

"DC Lingo

just incase you don't know

RP = Rest Pause
TT = This time
LT = Last time
SS = straight set
BW = body weight

Later bros"

Peace, G

[Punisher]

Straight from Punisher himself, about 10 posts up...

"DC Lingo

just incase you don't know

RP = Rest Pause
TT = This time
LT = Last time
SS = straight set
BW = body weight

Later bros"

Peace, G

Thanks G,

I only did 2 things for bis once and that was monday, i just needed a break from forearms, the second exercise was not a rp set but a straight set, kinda like a widowmaker for biceps, my forearms needed a break. That was probably the only time i did 2 things for a body part, I try to stick with the program as much as possible but Dante said himself it must be tailored to the individual.

[I LIKE IT HEAVY]

i think since my bis were sore from the "widowmaker" on mon, It might have worked. u dont have to do exactly what the program says. So instead of doing "forearms" which I personally think is bis excercise #2, we did a heavy straight set just to switch it up and shock the muscle.

As for calves. the 15 sec thingg did not do much for me. when i started doing the regular rest pause, my calves already grew an inch.

[Punisher]

Felt like shit last night:

Flat Bench LT 315 x 14 RP TT 325 x 12
Lateral Raises LT 50es x 21 RP TT Upright rows 110 x 17
Rope Press Downs LT 160 x 19 RP TT 170 x 20
Pull Ups Diff Grip LT 1 set BW +25 x 9, BW x 2 sets 10 TT 3 sets BW +10lb x 8-10
Bent Over BB Rows LT 315 x 10, 315 x 10 TT Skipped my lower back was soo retarded i couldn't lift the bar

I really feel like i need to go extra hard b/c of my not so great workout last night, i got hardly any sleep the night before and it really affected my workout

[J-Dawg]

Keep it up Big Pun... I know how lack of sleep can affect the workout. Ya just gotta rest up when ya can and go balls out in the gym. Shit, I've had weeks where everyday I barely got sleep, but I did the best I could with on limited sleep. Don't worry bro, everyone's got shit days like that. Hit it hard your next workout.

[Punisher]

thanks j-Dawg i intend to

[Torque757]

Thanks G,

I only did 2 things for bis once and that was monday, i just needed a break from forearms, the second exercise was not a rp set but a straight set, kinda like a widowmaker for biceps, my forearms needed a break. That was probably the only time i did 2 things for a body part, I try to stick with the program as much as possible but Dante said himself it must be tailored to the individual.

Wow, I really have to apologize for my laziness, I didnt read everything before I posted which I always try to do. The reason I thought you were doing more than one is because I didnt know what the lt and tt means.

Anyways, VERY impressive numbers bro, you must be one big mofo.

[J-Dawg]

How's the training going Big Pun?

[Punisher]

Friday's workout

Seated Alt Db Curls: LT 55x16 TT Standing 60 x 16
Reverse BB Curls: LT 70 x 20 TT 80 x 19
Calves: LT 19p x 25 TT 19p x 30 ish
Leg curls ( did these instead of Straight leg deads b/c of back problems) 195x 21 TT SLD 295 x 12
Front Squats 275 x 8 ( first time doing these) Leg ext rack x 25 TT Skipped

Monday:

Incline Bench LT 315 x 10 TT 305 x 13
DB Shoulder Press LT 100 x 18 TT 100 x 19
Close Grip Bench LT 285 x 16 TT 275 x 18
Pull Ups LT 3 sets BW x 11 TT 3 sets bw + 10 x 10
Deads TT 405 x 4, cable rows rack x 10

this cold weather is really effecting my workouts in a negative way.

[J-Dawg]

Pun, do you warm up at all prior to lifting?

[Punisher]

Yea i always stretch and use light weight to warm up the joints

[J-Dawg]

Yea i always stretch and use light weight to warm up the joints

Nice, that's a good way to warm up the joints, esp. with this wave of cold weather we've been having on the East Coast. Stay warm bro.

[Punisher]

Got sick and took a short break now im back and ready to gain some serious size.....

[TheNaturalG]

Got sick and took a short break now im back and ready to gain some serious size.....

Sounds good bro. Get back to beating the shit outa that log book.

[Punisher]

Sounds good bro. Get back to beating the shit outa that log book.


thanxs man getting sick is a bitch especially when its food poisoning or whatevr i had....dropped some weight and was having a hard time eating but I think im back to normal..i just needa gain the weight back now

[Punisher]

Tonight is legs n bis..

i havent posted b/c i was justing getting back into it this week i will post tonights workout later for all who are interested.

Still sick hopefully it goes well....

[Punisher]

Monday:

Spider curls Cambered bar TT 80 x 17
Straight bar TT 95 x 10
Seated Calves TT 5 plates x i didnt even keep track of reps i think it was somewhere around 20 or so
Seated Leg Curls TT 3p +10 x 20
Smith Squats TT 405 x 10, 315 x 20

Just getting back so the weights are a little low but focusing more on form and getting a siick pump

[I LIKE IT HEAVY]

yeah, calves were sick. I still can't flex my calves. I think we got like 20 the first set and then the two rest pauses we got like 10-15 each time.

light weight

[Punisher]

hahah my calves r soooo sore right now very niicce

[J-Dawg]

How ya feeling Big Pun... Back to hitting the weights hard after your bout with food poisoning?

[Punisher]

yup J-Dawg im tryin bro

[live2lift]

[QUOTE=Punisher;1035]

We changed some stuff around and are doing some non DC exercises such as flat bench, just started doin side laterals, etc but still stick to the basics.




Just wanted to give my input bro. I too have been doing DC training for about 4 months and have gained a solid 15 lbs. Gained strength in every lift. I think this is by far the best program that I have tried, I plan on using it leading up to my competition this year to see how much size I maintain while cutting. That was a problem for me in my last show. I felt that I lost too much size while dieting. Anyways the thing that I wanted to say is that I did a lot of research before starting DC and still continue to do research while I am doing it and I read a response to an question about non DC exercises and he (Dante) said that there is no non DC exercise. He made it a point that you want to use the exercises that recruit the most muscle fibers (basic lifts) but that any exercise could be used DC style. Feel free to PM if you have any questions. Peace brotha!

[Punisher]

[QUOTE=Punisher;1035]

We changed some stuff around and are doing some non DC exercises such as flat bench, just started doin side laterals, etc but still stick to the basics.




Just wanted to give my input bro. I too have been doing DC training for about 4 months and have gained a solid 15 lbs. Gained strength in every lift. I think this is by far the best program that I have tried, I plan on using it leading up to my competition this year to see how much size I maintain while cutting. That was a problem for me in my last show. I felt that I lost too much size while dieting. Anyways the thing that I wanted to say is that I did a lot of research before starting DC and still continue to do research while I am doing it and I read a response to an question about non DC exercises and he (Dante) said that there is no non DC exercise. He made it a point that you want to use the exercises that recruit the most muscle fibers (basic lifts) but that any exercise could be used DC style. Feel free to PM if you have any questions. Peace brotha!

Yea bro i read the same about it being applied to any exercise i basically just meant i went against some of his recomendations, have you been trained by Dante??? it would be curious to see what Dante actually has guys doing differently

[live2lift]

Nah Bro. I definitely would if I had the money. The guy sounds like he knows his shit, and he has alot of people he has trained. The biggest inspiration would have to be Dave Henry. For only being 200 lbs the guy is strong as an ox and has put on alot of muscle since turning pro. I saw one video clip one time of him doing Hammer Strength Inclines for reps with plates all the way to the edge. I am so glad that I found DC training...it is the only training that really has made sense to me. Everything else out there is just because we are taught to think that way. I am thinking about starting my own DC log especially after seeing how many people here are doing it. It is great motivation to see that. Just curious bro, on your log what does it mean when you write TT or LT? I probably couldv'e looked and found it on there but I was being lazy. Thanks Bro...I will subscribe to your thread to keep up on your numbers. They look great. Keep training hard. Peace!

[Punisher]

TT= this time
LT=last time i posted it b 4 but its okay bro

you should def start a log on here it is a great way to keep track of your progress besides the log book..thanks bro you should check out my training partner's(I Like It Heavy) log as well he is a strooong dude

[live2lift]

Thanks for the help bro...I will definitely check out his log also. Once I get the time to do (soon hopefully) I will put my journey on here. Be on the lookout.

[Punisher]

Last night:

Flat Bench TT 315 x 15
Upright rows TT 135 x 19
Skull crushers TT 135 x 14
Wide parallel grip pull downs TT 285 x 19
Bent over BB rows TT 315 x 10

[live2lift]

Great numbers bro! You are pretty damn strong! Keep it up. Train Hard!

[I LIKE IT HEAVY]

good #'s punisher. those pulldowns last night were pretty sick. And rather easy. I think in like 1 month we will have to rack plus add weight

[Punisher]

good #'s punisher. those pulldowns last night were pretty sick. And rather easy. I think in like 1 month we will have to rack plus add weight

LOL NIIIICE time to get big broo

[Big Jawn]

Wake up Big Pun, looking forward to seeing some progress.

[live2lift]

Just wanted to say thanks bro. Thanks for your idea on DC calf training. Much like you I didn't see much progress from the "normal" DC calf training so I switched it up like you and now RP the calves for 20-30 reps and do some extreme stretching after. All I have to say is HOLY SHIT bro...my calves were sick sore for at least 3 days after. By the way, in case you haven't tried it before I stretched them by leaving 1 plate on the seated calf mach and lowered it down until it felt like my toes were going to touch my shins (ouch) and held that for 60 seconds. It hurt sooo good, and man what a great stretch. Thanks again bro...Peace and Train Hard!

[Toni69]

Great numbers bro! You are pretty damn strong! Keep it up. Train Hard!

WoW! Awesome lifts here...315 for 15? My God! Impressive.

[live2lift]

By the way Pun, I just wanted to let you know that I finally started my own "Journey". The link is below if you ever want to check it out. I am nowhere near as strong as you but I do my best. Peace!

[Rage]

Your one strong motha. I really like your routines and how you let the instincts take over here and there. Good luck man.

[hjayss]

You have a goal now huh...man the numbers look awesome 500 is my goal for now lol. I can not believe I have not sean your log bro sorry.