I would suggest dropping the weight on the DB press and doing them for reps.
Yup, something I have considered. Flat DB press I have no problem, it is just those damn inclines and half seat shoulder presses.
I'd stick with the DB movements if I were you. Raise your rep range if you have to.
For chest exercises, I don't think anything beats dumbbell pressing. I like the HS decline movement for chest, but it's not nearly as good as an incline DB press or Flat DB press.
Shoulders you could probably not do DB pressing and be fine. I just know that every dude on here with huge shoulders does DB pressing, so it's always an exercise I've used to mark my advancement.
DB Military presses I'm still trying to gauge how I like 'em. I just do them to have a compound delt movement in my routine. I also do it b/c I feel like a puss when I see other guys pushing up 80's, 90's, and 100's on DB mili's.
Flat DB press will always remain in my rotation, it is an amazing movement for me. I get chest growth and huge carry over to my flat bench.
I am talking about replacing db inclines,db seated shoulders only. Have you guys ever tried the HS horizontal chest press? I haven't found a movement besides flat DB bench that puts as much stress on my chest. With my history of left shoulder issues, I don't think it is worth the risk of doing the inclines/seated shoulder press.
Last edited by FearFactory; 04-04-2012 at 03:53 PM.
225 x 3
275 x 3
315 x 1
335 x 3
365 x 2
Not horrible...I didn't feel great. Lol @ my 1.5 year squat plateau. I don't even care anymore to be honest.
135 x 10
225 x 10
315 x 5
335 x 10
Low back is feeling awesome since I switched to ten reps on all dead movements.
3 plates + 25 x 10
3 plates + 25 x 9
Seated Leg Curl
130 x 10
130 x 10
4 plates + 10ps x 10
4 plates + 10ps x 10
Wore the oly shoes on here...made a big difference. I love my adistars.
lettuce be real, you care about your squat.
No I don't care, for real. I am going to keep doing it, but I have come to realize I will never be a big squatter.
Weight is 223.4 this morning. WTF?!?
I am not even really trying and the weight is just falling off. I am barely eating less than what I ate before.
Getting big time smallophobia right now. I look like shit, flat muscles and still fat.
Last edited by FearFactory; 04-05-2012 at 08:10 AM.
Last edited by FearFactory; 04-05-2012 at 01:53 PM.
Ok I am actually concerned that I have the aids or something.
Woke up down another lb today. Need to eat more for sure.
185 x 5
225 x 3
255 x 1, paused
275 x 1
275 x 3
While this is 15 lbs off what I did 3 weeks ago, I wasn't that disappointed considering my drastic weight loss and my shoulder was still not in the greatest shape from the mis kickup a week ago on incline bench. Gonna work back up off this.
Pendlays off Pins
230 x 10
230 x 7
DB Incline Bench
Took your guys suggestion and dropped the weight. It felt much better kicking them up. Still awkward, but not as bad as last time. I just need practice.
75's x 15
75's x 9, shoulder just gave out
+25 x 10
+25 x 7
Close Grip Smith
230 x 9
230 x 5
Last time I do smith machine, it does not feel good on my shoulder at all. Gonna do skullcrushers next time.
DB Incline Curls
40's x 10 + 3 + 2 = 15RP
DB standing laterals
20's x 10 + 6 + 5 = 21RP
Yup, no more pressing for my shoulder. I am getting plenty of work with the other pressing I do. I really felt these.
I am doing a mini refeed tonight. I am very depleted. Weight was down to 222 this morning, which is too drastic a loss IMO. Got a whole pint of cookies and milk ben and jerrys.
Last edited by FearFactory; 04-06-2012 at 05:54 PM.
Ryan and I were somewhat commenting about this in his journal. We talked about just sticking with DB laterals as the main stay for your shoulder workouts. Will produce more medial delt growth, aka more width, aka more bad-ass looking.
For anyone who cares, I am doing DC again.
My mindset has changed...I really just hate being in the gym lately and DC takes like 45 minutes, start to finish. I just want to get in and out and this is the best way to blast a muscle in under an hour.
I am going to experiment with a recomp/slow cut diet strategy. I am going to try eating slightly above maintenance while doing my blast. And I am going to try to eat below maintenance during a 2 week cruise.
I have no clue if it will work, but I won't know until I try it. My body seems like it might be the type that can have a successful recomp. I was barely eating under maintenance and my waist evaporated in only 3 weeks.
My actual routine will look very close to what I am already doing, but I am just rest pausing now. I am basically just changing rep schemes.
Last edited by FearFactory; 04-11-2012 at 11:45 AM.
First time I have ever done these. Didn't feel much easier than regular flat. I liked it a lot.
225 x 13,3, 2 = 18
DB Shoulder Press
65's x 13,4,3 = 20
105 x 13,4,3 = 20
Curl Grip Pulldowns
195 x 13,5,3 = 21
Pendlay Rows off pins
205 x 10
185 x 12
In and out in 45 mins. Muscles obliterated. <3 DC.
Nice work Mike. How long are you planning on blasting?
I am still trying to lean up for summer, I am just in a very slight caloric surplus during the blasts so I am hoping I can recomp during the blasts and possibly cut some fat during the cruises. Will it work? People on the internet say it won't, but sometimes you just have to see for yourself.
Always love following the DC training, so I'll be glued to this. No matter what you are doing the meet in July though.
Matt, yes I am doing the meet. I don't care where my lifts are at, I am weak so I just do them for fun anyway.
Squats/deads are both in my blast and 3 different variations of barbell bench, so I shouldn't get rusty.