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mk53220
01-17-09, 1:49 pm
Day 1:
Incline Smythe Press:
155x10 WM
205x8 WM
225x6 WM
265x4 WM
255x8,3,2 RP
(Stretch: 40lb DB Fly hold 45sec)

Standing BB shoulder Press:
100x10 WM
115x8 WM
135x6 WM
125x13,4,5 Rest pause
(stretch: Bar stretch)

CG Bench press:
135x12 WM
155x10 WM
175x11,4,3 Rest pause

CG Latt Pulldowns:
100x12 WM
130x10 WM
145x8 WM
160x8x5x4 Rest Pause

BB T-Rows:
1Platex12
2Platesx12
2Plates+25lb Platex12
Stretch) Pullup hangs for 30sec each)

This DC Training is crazy. Try to throw the weight up as much weight as many times as you can! ITS GREAT!!!!!

sanga
01-17-09, 2:16 pm
How long have you been doing this?

mk53220
01-17-09, 2:47 pm
Just started first day!

sanga
01-17-09, 2:57 pm
Ok, where have you learnt about DC?

Your rep range is a little off for RP, 11-15 is what is recommended, you have this on smith inclines but then on the next 3 exercises you are too high, now this could be getting used to the weights as its first time, you will be able to add some weight to the bar to bring them down into rep range.

Personally I am of the older genertaion and due to jonts and fear of tears I go with the higher rep range as recommendedand doing well with it, 15-25 and 20-30.

All the best to you with this, its extreme, especially the stretching but works extremely well.

mk53220
01-17-09, 2:59 pm
I just read all the posts and blogs by Dante. I thought I have the correct rep range....

sanga
01-17-09, 3:06 pm
Well you do have if your rep range is 11-25.

I`ll take this to PM to save lots of posts.

mk53220
01-17-09, 3:09 pm
I thought that was the rest pause rep range the others above are the warm ups.

sanga
01-17-09, 3:13 pm
Yeah I can see your warm ups, I`ll just quote your working sets below-

Day 1:
Incline Smythe Press:
255x8,3,2 RP total = 13 reps

Standing BB shoulder Press:
125x13,4,5 Rest pause total = 22 reps

CG Bench press:
175x11,4,3 Rest pause total = 18 reps

CG Latt Pulldowns:
160x8x5x4 Rest Pause total = 17 reps

see what I mean, your rep range is 13-22 not 11-15 as recommended,as I say I thought this may have been down to you just getting the feel for the weight and then adjust to drop the weights into range, unless you plan on using this rep range,if so be consistant.

mk53220
01-17-09, 3:21 pm
This is what i read:

Day One:
Chest- Smith incline 375 x 15 reps rest pause (RP) and 20 second static rep at end
Shoulders- Front smith press-330 x 13RP
Triceps- Reverse grip bench 315 for 15-20 reps rest paused
Back width- Rear pull downs to back of head 300 x 18RP (20 second static at end)
Back thickness- Dead lifts straight set of 12-20 reps

Day Two:
Biceps- Dumbbell curls rest paused for 20 reps
Forearms- Hammer curls rest paused for 15
Calves- On hack squat straight set for 12 reps but with a 20 second negative phase
Hamstrings- Lying leg curl rest paused for 15-20 reps and then 20 second static at end
Quads- Hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

sanga
01-17-09, 3:57 pm
You are going from a one off workout, this happens a lot and people get mistaken, you will notice the 11-15 rep range in the first 2 exercises, tris and bis are higher reps anyway.

You need to read the whole DC Training philosophy, go to the site I PMd you and you will learn all there.

sanga
01-17-09, 5:57 pm
mk53220 don`t get confused with what I`m saying, I`m not saying 11-15 reps or 15-20 reps is the rep range what I mean or should have said is choose your rep range and stick to it and get within that rep range each time adding weight to the bar as you go each workout.

I do 15-20 on chest, delts back width but triceps are in the 20-30 rep range, then back thickness deadlifts are 6-9 and 9-12.

Some people read DC training and see someone has written 18 reps for a delt exercise so stick to that number of reps but in reality that persons rep range is 11-20.

It will all settle down for you and you will be pushing the logbook, I take it you ahve a logbook, to the limits.

shizz702
01-17-09, 6:49 pm
Here's a good read on DC training: http://www.melbook.co.cc/mbook/Bodybuilding%20%26%20Fitness/Doggcrapp%20Training.pdf

I might give it a go after my 5x5 cycle, looks interesting.

sanga
01-17-09, 7:04 pm
Ok, the problem with posting one off articles, whether they are a good read or not is people will follow the routines/diets outlined in the article but not realise that the routine and the diet is an exert out of a diary for just 1 day maybe.

Dante wrote an article listing a days food intake when he was doing a hard manual labour job and trying to bang on some weight, he had to take in a lot of calories and so had 2 big macs for lunch, he wrote it as a days eating for that particular day but people started eating that way and folowing it and some got fat.

The problem here then is people say they got fat and blame Dante or they follow that exact workout which was just a day from a log and don`t get the results, they haven`t read up on DC Training, learnt the ways and whys, the means or it all and so get pissed, now this is what upsets Dante as his system works extremely well AS LONG AS YOU FOLLOW HIS ADVICE.

Anyone wanting to learn about DC Training needs to go to intense muscle and read the stickies for newbies in the puppy pound, they are a MUST for understnding DC and for getting it right.

Most people shouldn`t be doing DC as they are not advanced enough and not ready for it, go read the stickies.

shizz702 this post was in no means a reflection on your post as I know you was just giving up info and thats good, I just know this would end in disaster for some youngster, Dante would hate for someone to hurt themselves or for someone to say they did DC and it didn`t work, especially if not done correctly.

Sorry for the rant guys but I know DC Training philosophy very well indeed, I do DC myself and am learning all the time obviously as we all are.

Sorry to hijack your journey mk53220.

mk53220
01-18-09, 2:53 am
Sanga its cool. Thanks for all the help and if you could please follow my journey and help me along. Thanks a ton.

sanga
01-18-09, 5:58 am
I`m glad to help mate, anytime, I by no means know it all but I`m very with it and on top of things so learning all the time.

Look forward to seeing your poundages soar and you getting bigger and bigger mate.

mk53220
01-18-09, 12:06 pm
Sanga only thing I havent found is an non workout day diet... You have a link or anything to help me out on that?

sanga
01-18-09, 3:28 pm
Mate DC doesn`t give diets unless you are a client of which he isn`t taking on at presnt due to his huge workload.

What are you trying to achieve? You can find everything you need on diet right here on this forum,there is not set diet for DC, depends if you are dieting or trying to pack on some mass.

mk53220
01-19-09, 12:32 pm
Yesterday I did 40mins of cardio (10 mins on bike and 30mins on the treadmill)

Good god still sore today so the gym will wait till tomorrow.....

mk53220
01-20-09, 1:48 pm
HS Preacher Curls:
45x15
55x15
65x12
70x12x5x4

DB Pinwheel Curls:
40x12
45x12
45x12
50x12

smythe Calf Raises:
2Px12
4Px10
4Px11
4Px10

HS Lying Leg Curls:
80x20
95x15
110x10
95x14x7x5

Leg Press:
12Px6 (bad positioning)
12Px10
14Px10
16Px10
18Px6

Leg Press WidowMaker: 10Px20

I hope I can walk tomorrow....

mk53220
01-23-09, 5:03 pm
Well here is what I did today:

Incline Smythe Press:
185x10
225x8
245x6x4x2

Standing BB Shoulder Press:
135x10x4x4

CG Bench:
135x10
165x10x5x4

CG Lat Pulldowns:
130x12
165x10x5x4

Bent BB Row:
135x10
185x8x5x5

Finisher:
DB Shrugs (30 sec rest)
55x45
60x35
65x25

mk53220
01-25-09, 4:12 pm
HS Curls:
45x15
70x11x4x4

Pinwheel Curls:
45x10
45x12

Smythe Machine Calf Raises:
4Px15
4Px12

HS Leg Curls:
95x15
110x15x8x5

Leg press:
10Px15
14Px15
16Px10

Pretty good day I feel tons better in recovery since I lowered the warm ups!

sanga
01-25-09, 4:55 pm
Well here is what I did today:

Incline Smythe Press:
185x10
225x8
245x6x4x2

Standing BB Shoulder Press:
135x10x4x4

CG Bench:
135x10
165x10x5x4

CG Lat Pulldowns:
130x12
165x10x5x4

Bent BB Row:
135x10
185x8x5x5

Finisher:
DB Shrugs (30 sec rest)
55x45
60x35
65x25

Mate bent rows are straight sets,they are no rest paused.

sanga
01-25-09, 4:56 pm
HS Curls:
45x15
70x11x4x4

Pinwheel Curls:
45x10
45x12

Smythe Machine Calf Raises:
4Px15
4Px12

HS Leg Curls:
95x15
110x15x8x5

Leg press:
10Px15
14Px15
16Px10

Pretty good day I feel tons better in recovery since I lowered the warm ups!

Again leg curls are straight sets, not rest paused.

mk53220
01-26-09, 10:07 am
Yea I caught some heat for that on the other website. Thanks for the reminder!

mk53220
01-26-09, 12:29 pm
Smythe Incline:
185x15
245x8
275x5,3,2

Standing BB Shoulder Press:
155x8,2,3

CG Bench:
135x12
155x12
165x12,8,5

CG Lat Pulldowns:
145x12
160x10,5,5

Deads:
295x7 (10-15sec rest inbetween reps)

Ahh felt good to do Deads again. Also I think I went up a little to high on the Inclines!

mk53220
01-29-09, 12:49 pm
Leg Press:
10Px15
14Px15
16Px12

Leg Curls:
110x12
125x10x5x4

Smythe Machine Calf Raises:
4Px12x4

HS Curls:
55x12
65x10
75x8x4x4

DB Holds:
80lbsx3x30sec