SetPRsDrinkPBRs

[Aggression]

Alright fellas, today I get back into the gym after a 12 day layoff, and man I can't wait. I watched the instructional parts of the DC video last night just for a refresh. Man they put up some serious weight. Reppin' out 365 on incline smith machine is no joke in my mind, especially with the strict form they were using. I brought out my logbook from last springs DC training, later on today I'll post up a few of the numbers that I believe, for me, were pretty good.

Anyway, last night I got home around 7pm, after stopping off to vote and all. Had myself some grilled chicken breast and a salad, then followed that up with a shake w/ natty pb before bed, along with some of the ZMA i have left, and a melatonin.

[T o m m Y]

hey man was wondering what time you train and how you incorperate the carb cut-offs?

[TheDarkHalf]

Just out of curiosity, whats your split look like? How are you doing DC in a 5-day split?

Monday - Legs, Tues - Back, Wed - Chest, Thurs - Bi/Tri, Fri - Shoulders/Traps

I realize that I would have more growth if I did the 3 day a week split called by DC. However, I really enjoy working out 5 days a week and taking the weekends off - it's more conducive to my schedule. If at some point my schedule get busy enough where I have to drop to 3 days of weights, then i'll do that. Regardless, I do rest-pauses on the last set of each exercise (or my working set) and do the stretches at the end of each muscle group as well.

[TheDarkHalf]

hey man was wondering what time you train and how you incorperate the carb cut-offs?

Not tryin to steal the man's thread, but I cut carbs right after I finish my PWO torrent - and that's usually no later than 6:30/6:45. All my meals after that transition to pro/fat - If I do get any carbs after it's from PB (naturally occurring) and skim milk (GI of 30 - pretty low IMO).

[Aggression]

hey man was wondering what time you train and how you incorperate the carb cut-offs?

My training days are Wednesday, Friday, and Sunday.
Wednesday and Friday, training will be around 7:30-8:00pm
Sundays, my training time will vary. It will be anytime in the morning/afternoon (depending on what time the Giants play)

Tonight my carb cutoff will end with my post workout serving of Torrent. I'll then have one more whole food meal before going to bed.
Fridays and Sundays will be different, simply because on Friday nights, I won't be going to bed nearly as early as during the week. After a Friday night workout, I'll have my Nitro, then Torrent 30min later. I'll have another meal about an hour after that, and then a final meal (most likely a shake), prior to going to bed. Friday nights will be the one day where I'll be pushing 8 meals in total (3 shakes). Carbs on a Sunday will be absent from my final 2 meals of the day (7 meals total).

As for my off-days, the last two meals of the day will be free of carbs (7 meals total)
-- Green veggies and salads will be subbed in.

The one day where my carb cut-off will be a bit hindered is on Wednesdays, where I'll be training late, and going to bed early. Only one meal will be free of carbs.

[Aggression]

Monday - Legs, Tues - Back, Wed - Chest, Thurs - Bi/Tri, Fri - Shoulders/Traps

I realize that I would have more growth if I did the 3 day a week split called by DC. However, I really enjoy working out 5 days a week and taking the weekends off - it's more conducive to my schedule. If at some point my schedule get busy enough where I have to drop to 3 days of weights, then i'll do that. Regardless, I do rest-pauses on the last set of each exercise (or my working set) and do the stretches at the end of each muscle group as well.

So if I understand this correctly, you hit the gym on, say Wednesday, and you do your one set (with 2 rest-pauses), then leave the gym? Or are you doing more sets (like 8-12), and just on your final sets of an exercise, your hitting the rest-pause?

[Aggression]

Monday - Legs, Tues - Back, Wed - Chest, Thurs - Bi/Tri, Fri - Shoulders/Traps

I realize that I would have more growth if I did the 3 day a week split called by DC. However, I really enjoy working out 5 days a week and taking the weekends off - it's more conducive to my schedule. If at some point my schedule get busy enough where I have to drop to 3 days of weights, then i'll do that. Regardless, I do rest-pauses on the last set of each exercise (or my working set) and do the stretches at the end of each muscle group as well.

DC also has a 4-day split, which is suppose to be done only by the more advanced, elite bodybuilders, but it may offer you a way to better adhere to the program.

Monday - Chest/Shoulders/Triceps
Tuesday - Back/Biceps/Forearms
Wednesday - OFF
Thursday - Calves/Hams/Quads
Friday - Chest/Shoulders/Triceps (workout 1B)
Saturday/Sunday - OFF

[TheDarkHalf]

So if I understand this correctly, you hit the gym on, say Wednesday, and you do your one set (with 2 rest-pauses), then leave the gym? Or are you doing more sets (like 8-12), and just on your final sets of an exercise, your hitting the rest-pause?

I do more sets on the larger muscle groups like back and legs (I personally think they can handle more) and do 8-12 sets on the smaller groups like chest, arms, and shoulders/traps. Ultimately it will ultimately depend on how my muscles are handing the load for the day. But yea my final set of the exercise is always my heaviest set, and I always try to rest pause that last set twice.

IE Flat BB Bench
135x10
185x8
225x6
275x5 +3 +2 (the rest pause set)

and then of course DC stretch at the end of chest

[Aggression]

I do more sets on the larger muscle groups like back and legs (I personally think they can handle more) and do 8-12 sets on the smaller groups like chest, arms, and shoulders/traps. Ultimately it will ultimately depend on how my muscles are handing the load for the day. But yea my final set of the exercise is always my heaviest set, and I always try to rest pause that last set twice.

IE Flat BB Bench
135x10
185x8
225x6
275x5 +3 +2 (the rest pause set)

and then of course DC stretch at the end of chest

I'm no expert on DC bro, but I'd advise you to just carefully watch your progress. DC is heavily demanding, and it taxes your body pretty well. That's why they have blast/cruise phases built into the program. And thats when your only doing ONE set per bodypart/workout. Your doing 8-12 on smaller groups, and including a rest-pause scheme. You might run the risk of overtraining. Like I said, I'm no expert, but just keep a close eye on things in terms of progress and the logbook.

[TheDarkHalf]

I'm no expert on DC bro, but I'd advise you to just carefully watch your progress. DC is heavily demanding, and it taxes your body pretty well. That's why they have blast/cruise phases built into the program. And thats when your only doing ONE set per bodypart/workout. Your doing 8-12 on smaller groups, and including a rest-pause scheme. You might run the risk of overtraining. Like I said, I'm no expert, but just keep a close eye on things in terms of progress and the logbook.

Yea if you think that's overtraining you should have seen some of my workouts before I started this DC bulk! I always used to feel like I could never get enough done - now that i'm keeping a log, i'm only doing the exercises I write in the logbook before I go to the gym. Thanks for the concern and I am planning on watching how everything shakes out. Ultimately the most important thing with this program is progression (IMO) - as long as i'm beating the log and making gains it's all gravy baby. Feel free to drop in on my log and check my progress from time to time.

[TheDarkHalf]

Haha shit bro just now realized that you were once Harch33!

[Aggression]

To give everyone a base as to where I'm at strength wise, here are a few numbers from my DC training log, recorded last spring (April 08):

Dumbbell Curl: 55 x 6+3+2 = 11 reps
Pinwheel Curl: 55 x 13 (straight reps)
Incline Dumbbell Press: 105 x 6+2+2 = 10 reps
Rack Deadlifts: 415 x 10 || 460 x 4
Leg Press: 10(45's)+1(25lb) PER SIDE x 9reps || 11(45's) PER SIDE x 5 reps

- Just a few numbers/lifts.

- On a side note: I see myself easily blowing past these numbers come this time around. At the time of these numbers, I was weighing 214lbs, with a shakey diet and a poor choice of equipment (college gym). Also, after dieting down to 183 last month, I was still repping out 4-5 reps with the 55's on the dumbbell curl. After looking through this, I'm even more pumped to hit up the gym. LETS GET DIRTY.

[SizeMatters]

Just out of curiosity, whats your split look like? How are you doing DC in a 5-day split?

x2

[Aggression]

Haha shit bro just now realized that you were once Harch33!

HaHa, yup. I had that diet log going on. Now that that's over, time to get hyoooooge.

[TheDarkHalf]

HaHa, yup. I had that diet log going on. Now that that's over, time to get hyoooooge.

Would have been on this much sooner had I know you'd changed your name. Lets git errrr doneeee!

[Aggression]

Would have been on this much sooner had I know you'd changed your name. Lets git errrr doneeee!

Ha I appreciate it bro. Yeah, had to give my image a face-lift. That old name was too soft and generic. This one, I believe, suits me a little more.

[Aggression]

7 hours until I'm home, finishing up my pre-workout meal, getting my Shock Therapy mix. Gonna be nice to walk back into the gym after being out for a while. Gonna be happy to see the familiar faces and the familiar sounds of my gym. I think I'll start off with a light 10min warm up on the bike. Our bikes are on the second level of my gym, and it overlooks the entire gym floor, which is nice, because I'll be able to take everything in for 10 good minutes before I start back up.

I'm also pumped about starting this 'complete workout formula', consisting of Shock Therapy pre-workout, Intra-Aid w/ storm intra-workout, Nitro + Torrent post-workout.

[TheDarkHalf]

7 hours until I'm home, finishing up my pre-workout meal, getting my Shock Therapy mix. Gonna be nice to walk back into the gym after being out for a while. Gonna be happy to see the familiar faces and the familiar sounds of my gym. I think I'll start off with a light 10min warm up on the bike. Our bikes are on the second level of my gym, and it overlooks the entire gym floor, which is nice, because I'll be able to take everything in for 10 good minutes before I start back up.

I'm also pumped about starting this 'complete workout formula', consisting of Shock Therapy pre-workout, Intra-Aid w/ storm intra-workout, Nitro + Torrent post-workout.

Nice bro. I'm interested in hearing how that combo works out for you. I started torrent loading this week, 1 serving pre, 2 servings intra, 25g whey and nitro PWO.

[T o m m Y]

My training days are Wednesday, Friday, and Sunday.
Wednesday and Friday, training will be around 7:30-8:00pm
Sundays, my training time will vary. It will be anytime in the morning/afternoon (depending on what time the Giants play)

Tonight my carb cutoff will end with my post workout serving of Torrent. I'll then have one more whole food meal before going to bed.
Fridays and Sundays will be different, simply because on Friday nights, I won't be going to bed nearly as early as during the week. After a Friday night workout, I'll have my Nitro, then Torrent 30min later. I'll have another meal about an hour after that, and then a final meal (most likely a shake), prior to going to bed. Friday nights will be the one day where I'll be pushing 8 meals in total (3 shakes). Carbs on a Sunday will be absent from my final 2 meals of the day (7 meals total).

As for my off-days, the last two meals of the day will be free of carbs (7 meals total)
-- Green veggies and salads will be subbed in.

The one day where my carb cut-off will be a bit hindered is on Wednesdays, where I'll be training late, and going to bed early. Only one meal will be free of carbs.

aaaah i seee,so you can have as many carbs as you want thru out the day?

[Aggression]

aaaah i seee,so you can have as many carbs as you want thru out the day?

Basically, yes. The diet behind DC is strict emphasis on protein intake (2g/lb bw). As far as carbs go, I'm going to be eating for growth, having a good amount of carbs per meal, except during my carb-cutoff meals.