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Thread: DC Training Newbie

  1. #1
    Banned Sentinel's Avatar
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    DC Training Newbie

    hey everybody

    i've been on these boards quite a while now....doing a LOT more reading than posting

    anyways, i started DC Training today and i thought it would be nice if i posted a journal out here

    so anyways, this is the program i am doing:

    Workout A1:
    Incline Bench 11-15 RP
    Side Raises 15-30 RP
    Bent Arm Pullovers 11-20 RP
    Lat Pull Downs 11-20 RP
    Hammer Strength Rows 10-12 SS


    Workout B1:
    Preacher Curls 11-20 RP
    Palms-up Wrist Curls 15-30 SS
    Standing Calf Raises 10-12 SS
    Leg Curls 15-30 RP
    Hammer Strength Leg Press 6-10SS + 20 SS


    Workout A2:
    Dips 15-30 RP
    Military Press 11-20 RP
    Close Grip Press 11-20 RP
    Chin-Ups 15-30 RP
    Barbell Rows 10-12 SS


    Workout B2:
    Barbell Curls 11-20 RP
    Palms-down Wrist Curls15-30 SS
    Leg Press Calves 10-12 SS
    Romanian Deads 15-30 RP
    Olympic Squats 6-10 SS + 20 SS


    Workout A3:
    Hammer Strength 11-15 RP
    Upright Rows 11-20 RP
    EZ Extensions 15-30 RP
    V-Bar Pull Downs 11-20 RP
    Deadlifts 6-9 SS + 9-12 SS


    Workout B3:
    Dumbbell Curls 11-20 RP
    Behind Back Wrist Curls 15-30 SS
    Calf Raises 10-12 SS
    Sumo Press on Hammer Strength Press 15-30 RP
    Leg Press 6-10 SS + 20 SS


    i am right now 168 lbs....i was 180 a few weeks ago, but due to depression (due to personal reasons) i lost so much weight...anyways, i'm back now and i plan on doing this for as long as i am physically capable....

    i am not on any diet, but what i can tell u is: i am DEIFNITELY gonna try to get my diet in order...

    so, here's the BASIC template i plan on following:

    DIET:

    Meal 1:
    - Bowl of Fiber 1 or bran buds (I like to get a lot of my fiber here for convenience) in 2% milk
    - 6 whole eggs, however you like (I think organic eggs are better BTW)
    - Glass of milk

    Meal 2:
    - Protein drink in 2 cups of milk
    - 3 tblspoons extra virgin (important) olive oil. You could use flax if you want but olive oil is sooo much cheaper and you're going to be going thru a lot of it.

    Meal 3:
    I usually eat some fast food now, based on whatever is a special. For example, 2 99 cent whoppers, or 2-3 99 cent double cheeseburgers, etc. Don't worry this won't make you fat, I'll explain later...

    Meal 4:
    At least 10 oz of chicken, steak, or fish. Drink some milk with this, if you're still hungry eat complex carbs till you're full. Some pasta or rice would be good.

    Post-workout meal (fit this in obviously where it should go)
    1.5-2 servings protein shake (yes that means as much as 110 g)
    75 g or so simple sugar carbs, dextrose powder, grape juice etc...(I like dextrose powder from supplement direct)
    And a complex carb like 1-2 baked potatoes if you can handle it. For convenience I sometimes don't do this (I know i should though)

    Meal 5:
    Large (12-16) steak (or chicken or whatever), potatoes, wheat bread etc basically another big ass meal.

    Meal 6:
    Protein shake in milk w/ 2 tblspoons EV olive oil

    Now after 6-7 we're going to cut out the carbs. This way your glycogen stores will deplete and if you do cardio in the morning before you eat you'll eat into your fat stores, more on this later.

    Meal 7:
    One pound of extra-lean cooked hamburger with veggies

    Meal 8:
    Protein drink in water

    This is just an example, you may eat more solid, or more liquid or whatever, but here are the basic guidelines:

    1. Trace carbs (only perhaps those found in milk/veggies) after 6-7PM (depending on your schedule)

    2. Get at least twice your BW in protein. Usually you'll get more on training days, for obvious reasons.

    3. At least 4 tblspoons extra virgin olive oil a day.

    4. You're eating a lot, you should get the protein down first, then eat the carbs to satisfy your hunger. That's why there's no real exact number of carbs you need to eat.
    its gonna take me some time to get used to the diet, but hey: its better to begin now than never..

    anyways, i'm 18 years old. i've been lifting for 2.6 years. my max lifts are:
    bench press = 200 lbs
    squat = 310 lbs
    deadlift = 350 lbs
    barbell rows = 185 lbs x 5 reps
    incline barbell bench press 185 x 5 reps

    i have shoulder injuries on both my shoulders. i am judo green belt, and i popped my right and left shoulder during a tournament (i still came in 3rd - open division)

    anyways, i will be posting my diet + training, and i hope i am successful in this training program..

    also, i would like to give credit to DellsGuy67 for helping me out in terms of exercise selection, diet and informtation. In the end all the exercises are my selections, but Dell helped me greatly. Thank You.

    i am also gonna be posting pics of me to compare every 6 weeks or so....these pics were taken 3 weeks ago. Not much has changed since then lol..
    Attached Images Attached Images

  2. #2
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 1 - Monday


    Workout A1

    Incline Barbell Bench Press
    115 lbs --->>> 11+8+6=25

    FASCIA STRETCH: CHEST W/ 40 LBS IN EACH HAND

    Dumbbell Side Lateral Raises
    15 lbs --->>> 20+15+9=44

    FASCIA STRETCH: SHOULDERS

    Bent Over Dumbbell Pullovers
    35 lbs --->>> 20+10+8=38

    Lat Pull Downs
    140 lbs --->>> 11+6+4=21

    Hammer Strength Rows
    160 lbs --->>> 12

    FASCIA STRETCH: BACK

    Abdominals
    4 sets of 12 rep crunches

    Diet

    Meal #1: 500 ml Milk + Banana

    Meal #2: Nachos w/ Guakhamole + Sour Cream

    Meal #3: 500 ml Milk + Banana

    Meal #4: Pizza + LOTS of Salad

    Meal #5: LOTS of Salad

    Meal #6: 500 ml Milk + 2 scoops ON Whey (Double Rich Chocolate )

    Overall Impression

    Good Workout....kinda underestimated everything lol, but thats ok...could've been much worse if i had OVERestimated it...

    like an ass i forgot to do the Static Hold...man, i am soo pissed, but because its Day 1, its ok....

    on the whole: good workout

  3. #3
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 1 - Tuesday


    Diet

    Meal #1: 500 ml Milk + 2 scoops Whey

    Meal #2: 2 Chicken Breasts + Lettuce

    Meal #3: Popcorn + Hersheys

    Meal #4: 4 Beef Flank Steaks + Corn + Cheese Cake

    Meal #5: 500 ml Milk + 3 scoops Whey

    Meal #6: salad (lettuce + black olives in thousand island dressing)

  4. #4
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 1 - Wednesday


    Workout B1

    Pre-Workout Cardio Warm-Up
    10 minutes on treadmill

    Preacher Curls
    50 lbs --->>> 11+8+5=24

    FASCIA STRETCH: BICEPS

    Calf Raises on Nautilus Machine
    175 lbs --->>> 15

    FASCIA STRETCH: CALVES

    Leg Curls
    120 lbs --->>> 10+9+6=25

    FASCIA STRETCH: HAMSTRINGS

    Leg Press on Nautilus Machine
    275 lbs --->>> 8

    Leg Press on Nautilus Machine
    215 lbs --->>> 20

    FASCIA STRETCH: QUADRICEPS

    Abdominals
    Side Bends w/ 25 lbs in each hand for 25 reps on each side (only 1 set)
    Cable Crunches 2x25 with 32.5 lbs

    Diet

    Meal #1: Salad (Lettuce + Black Olives + Thousand Island Dresing)

    Meal #2: Nachos w/ Guakhamole + Sour Cream

    Meal #3: 500 ml Milk + 2 Scoops Whey

    Meal #4: 2 Smoked Turkey Breasts + Cream Corn

    Meal #5: 500 ml Milk + 2 Scoops Whey

    Overall Impression

    its sad my leg exercise choice is so limited

    but i plan on making the most of what i have.....

    todays workout was good....i am happy, and next week onwards i plan on doing 3x cardio for 30 minutes (as per SuperD's suggestion) on non-workout days.

    Peace

  5. #5
    Got Intensity? DGabe24's Avatar
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    Looking good man, nice detail and welcome to the journal section. Seems like you already know the basics so hit the weights hard man and stay consistent. I'll check in ever so often to make sure you are staying on top of things.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  6. #6
    *Bingo Fuel clawhammer_33's Avatar
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    DC as in Dogg Crap?


    If so, what drove you to follow it?
    Last edited by clawhammer_33; 09-14-2006 at 09:00 PM.
    Face it: biceps are the muscle that classifies you as a muscle man.

    Striding across the fields, carrying a vorpal blade, cometh Clawhammer! And he gives a bloodthirsty bellow:

    "As sure as predators devour prey, I shall paint the town a sanguine shade of doom!!!"
    Hilarity

  7. #7
    Who me? Chubrock's Avatar
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    That looks complicated as ****. Just lift heavy ****.

    Fuck, fight, or hold the light.

  8. #8
    Banned Sentinel's Avatar
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    Quote Originally Posted by DGabe24
    Looking good man, nice detail and welcome to the journal section. Seems like you already know the basics so hit the weights hard man and stay consistent. I'll check in ever so often to make sure you are staying on top of things.
    thanks man.....i'd appreciate it greatly.....

    Quote Originally Posted by clawhammer_33
    DC as in Dogg Crap?
    yessir...

    Quote Originally Posted by clahammer_33
    If so, what drove you to follow it?
    i've been on intensemuscle.com (dc's home) for a long long time and i've been collecting dc info since january this year.....i chose dc because i have a gut feeling i'm gonna succeed on it...as simple as that

    Quote Originally Posted by chubrock
    That looks complicated as ****. Just lift heavy ****.
    thanks for dropping by

    peace

  9. #9
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 1 - Thursday


    Diet

    Meal #1: Noodles with double serving of Shrimp + babycorn + pot stickers + egg roll + spinach + Olives (i think its obvious by now how much i love olives :lol: )

    Meal #2: 500 ml Milk

    Meal #3: Pizza

    Meal #4: Salad - lettuce + black olives + thousand island dressing

    Meal #5: 500 ml Milk + 2 scoops Whey

    Overall Impression

    should've eaten more....woke up late so was running short of free time before class...next time will be more disciplined...

  10. #10
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 1 - Friday


    Workout A2

    Pre-Workout Cardio Warm-Up
    10 minutes on treadmill

    Dips
    BW --->>> 15+5+4=24

    Military Press
    95 lbs --->>> 8+5+4=17

    FASCIA STRETCH: SHOULDERS

    Close Grip Barbell Bench Press
    115 lbs --->>> 8+7+5=20

    Chin-Ups
    BW --->>> 10+7+5=22

    Barbell Rows (Done JS Style)
    135 lbs --->>> 15

    FASCIA STRETCH: BACK

    Diet

    Meal #1: Coffee

    Meal #2: Quessadilas + Guachomole + Sour Cream (forgive my spelling mistakes)

    Meal #3: 500 ml Milk + 2 Scoops Whey

    Meal #4: 500 ml Milk + 2 Scoops Whey

    Meal #5: still to be had

    Overall Impression

    i did not do all body part fascia stretches coz im lazy lol.....no,seriously: i just forgot till the workout was done...

    the day is still left so i will be eating more food today..

    i am going with my parents to downtown san antonio this weekend so my diet is gonna be really ****ty....but i will be back on track come monday....and then there is no de-railing me

  11. #11
    Senior Member Sidior's Avatar
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    gl with the DC training, it incoporates some interesting ideas
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  12. #12
    Banned Sentinel's Avatar
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    Quote Originally Posted by Sidior
    gl with the DC training, it incoporates some interesting ideas
    thank you sir..appreciate it

  13. #13
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    DC TRAINING
    WEEK 2 - Monday


    Workout B2

    Pre-Workout Cardio Warm-Up
    10 minutes on treadmill

    Barbell Curls
    60 lbs --->>> 13+7+6=26

    Palms Down EZ Bar Wrist Curls
    20 lbs --->>> 25+15+10=50

    FASCIA STRETCH: BICEPS

    Calf Raises on Hammer Strength Ground Base Squat/Lunges Machine
    225 lbs --->>> 13

    Olympic Squats
    225 lbs --->>> 8

    Olympic Squats aka THE WIDOWMAKER
    175 lbs --->>> 21

    FASCIA STRETCH: QUADS

    Romanian Deadlifts standing on a platform 4" high
    145 lbs --->>> 6+6+5=17

    Diet

    Meal #1: 750 ml Milk + 2 Scoops Whey

    Meal #2: Spinach Wrap with lettuce, jallepenos, black olives, humus, guachomole and double serving of Chicken

    Meal #3 (Pre-Workout): 500 ml Milk + 1 Scoop Whey

    Meal #4 (Post-Workout): 500 ml Milk + 2 Scoops Whey

    Meal #5: Chicken Steak

    Meal #6: Single Slice Pizza

    Meal #7: Salad

    Meal #8: 250 ml Milk

    Overall Impression

    i had no clue widowmakers are so difficult!!! ****...!!! i did 21 reps coz my 17th rep wasnt A2G, and i did the 21st one for a clear conscience. i also felt like puking 30 seconds later.

    but i have to say: I LOVED TODAYS WORKOUT. its been a long long long time since i've had so much fun in one single workout!!

    i am dead now

  14. #14
    Senior Member Sidior's Avatar
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    Are you finding the fascia stretching helping at all, or too soon to tell?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  15. #15
    Banned Sentinel's Avatar
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    Quote Originally Posted by Sidior
    Are you finding the fascia stretching helping at all, or too soon to tell?
    too soon.....but my quads i feel have gotten HUGE all of a sudden!

    Sentinel

  16. #16
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 2 - Tuesday


    Skipping

    i did around 200 skips today but my legs are hurting like hell, and i quit after 200...couldnt do anymore....

    Diet

    Meal #1: 500 ml Milk + 2 Scoops Whey

    Meal #2: Salad (lettuce+black olives+1000 island dressing)

    Meal #3: Beef Steak

    Meal #4: Boiled Chicken Breast with ONE lettuce

    Meal #5: Banana

    Meal #6: Single Slice Pizza

    Meal #7: Beef Steak

    Meal #8: Turkey Steak

    Meal #9: 500 ml Milk + 2 Scoops Whey

    Overall Impression

    i hate steaks.....i had way too many today....

  17. #17
    Hi Mom! Xand's Avatar
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    Are you working with Danté? Or is this your own version?
    August 1, 2006 240lbs
    August 25, 2006 276lbs
    September 1, 2006 286lbs
    December 25, 2006 328lbs

    TRYING TO BUILD A MONSTER

  18. #18
    Banned Sentinel's Avatar
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    Quote Originally Posted by Xand
    Are you working with Danté? Or is this your own version?
    i dont get u....can u please re-word ur statement? sorry.

    Sentinel

  19. #19
    Gaining 50lbs K1M's Avatar
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    He means: Are you training under Dante's supervision? aka is he your trainer

  20. #20
    Just watch me ... Built's Avatar
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    Very detailed!

    I love/hate fascial stretches - I do them for my lats sometimes and they're brutal, but really effective IMHO.

  21. #21
    Banned Sentinel's Avatar
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    Quote Originally Posted by K1M
    He means: Are you training under Dante's supervision? aka is he your trainer
    nope......unfortunately, i'm not under mr. dante himself, but i have a few of his trainees looking over me

    Quote Originally Posted by Built
    Very detailed!

    I love/hate fascial stretches - I do them for my lats sometimes and they're brutal, but really effective IMHO.
    hi..! fascia stretches are tres important for legs, chest, back and shoulders. i dont see much value for arms, but each to his own

    peace

    Sentinel

  22. #22
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 2 - Wednesday


    Workout A3

    Pre-Workout Cardio Warm-Up
    10 minutes on treadmill

    Hammer Strength Bench Press
    140 lbs --->>> 8+4+2=14

    FASCIA STRETCH: CHEST

    Upright Rows
    50 lbs --->>> 12+8+6=26

    FASCIA STRETCH: SHOULDERS

    EZ Bar Tricep Extensions
    60 lbs --->>> 17+10+8=35

    FASCIA STRETCH: TRICEPS

    V-Bar Pull Downs
    140 lbs --->>> 10+8+5=23

    Hammer Strength Rows
    TT @ 180 --->>> 12
    LT @ 160 --->>> 12

    FASCIA STRETCH: BACK

    Diet

    Meal #1: Beef Steak with Rice

    Meal #2: 250 ml Milk + 2 Scoops Whey

    Meal #3: Noodles with double serving of Shrimp + egg roll (pork) + pot stickers (really really heavy meal)

    Meal #4: 250 ml Milk

    Meal #5: Banana

    Meal #6: 500 ml Milk + 2 Scoops Whey

    Meal #7: Turkey Steak

    Meal #8: Salad (only lettuce + olives)

    Overall Impression

    i was supposed to do deadlifts in place of hammer rows, but doing deads after a 20 rep squat workout is next to impossible...so i swtiched them around...now deadlifts will be this monday (workout A)

    i think today's workout was awesome....! i really liked it a lot...

    peace

  23. #23
    As I Am Paul Stagg's Avatar
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    One little chunck of advice, take it or not:

    Based on your photograph, you are new to lifting. This program is not designed for someone new. It will work (anything will work to a certain extent), but you will make more progress for a longer period of time, as well as learn more about what works for you and what doesn't, by following a more basic program.

    The diet advice you are getting is not optimal. The no carbs after x time and cardio in the morning burns more fat logic is flawed. Otherwise, however, the idea of eating a lot of healthy food is good.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  24. #24
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 2 - Thursday


    Diet

    Meal #1: Beef Steak with Rice

    Meal #2: 500 ml Milk + 2 Scoops Whey

    Meal #3: banana

    Meal #4: spinach wrap with black olives, chicken, jalepenos, humus, lettuce, guachomole, etc

    Meal #5: steak with potatoes

    Meal #6: banana

    Meal #7: Turkey Steak

    Meal #8: 500 ml milk + 2 scoops whey

    Overall Impression

    i start cardio from saturday

  25. #25
    Banned Sentinel's Avatar
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    DC TRAINING
    WEEK 2 - Friday


    Workout B3

    Pre-Workout Cardio Warm-Up
    10 minutes on treadmill

    EZ Bar Curls
    70 lbs --->>> 10+7+6=23

    FASCIA STRETCH: BICEPS

    Behind the Back Wrist Curls
    95 lbs --->>> 23

    FASCIA STRETCH: FOREARMS

    Calf Raises on Hammer Strength Leg Press
    340 lbs --->>> 12

    FASCIA STRETCH: CALVES

    Sumo Squats on Hammer Strength Leg Press
    210 lbs --->>> 10+6+4=20

    FASCIA STRETCH: HAMS

    Hammer Strength Leg Press
    300 lbs --->>> 8

    Hammer Strength Leg Press
    250 lbs --->>> 20

    FASCIA STRETCH: QUADS

    Diet

    will be updated before i go to sleep tonight

    Overall Impression

    i have completed 1 mesocycle of DC Training. my next post will have updates on my physique, what i have observed and my future plans.

    but todays workout was good....just wisj i had more discipline on calf raises. were not executed as well as i had planned...a little too dynamic...but next time i'll do better...

    peace

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