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05-18-2007, 03:05 PM
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1A
In. Bench (smyth) 145x8rp4rp2 14(up 5lbs and 1rep from last time) 35lbs 60sec stretch BTN Press (smyth) 90x10rp8rp6 24(too light still) 60sec stretch Skulls(EZ Curl Bar) 80x10rp4rp3 17 60lbs 60sec stretch(hammer curl bar) WG Pull Downs 162.5x8rp6rp5 19 30sec stretch T-Bar Rows 160x9 125x12 Cybex Ab Crunch 160x20x2 Side Bends 85x12x2 
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05-21-2007, 01:10 PM
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2A
Preacher Curls(EZBar) 80x15rp7rp5 27 60sec stretch Reverse Single Hand Cable Curls 30x17 85lbs 37sec stretch Seated Calf Raises 100x10 (15sec hold at bottom) Seated Leg Curls 150x12rp8rp6 26 60sec stretch Squat 225x10(PR for reps at wt.) 155x20 ab/adductor 215x25
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05-24-2007, 02:57 PM
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2A
Machine Press 200x8rp5rp2 15 40lbs 60sec stretch Seated Military(Smyth) 115x8rp6rp3 17 60sec stretch RGBP(Smyth) 130x12rp7rp3 22 70lbs 60sec Stretch(Hammer Grip Curl Bar) Front Rack Chins 30x8rp5rp3 16 30sec stretch Deadlift 345x6 255x9 Cybex Ab Crunch 165x20x2 Cybex Oblique Twist 140x12x2
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05-25-2007, 03:26 PM
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2B
Chamber Bar Curls 100x9rp4rp2 15 (up 3reps) Stretch Pinwheel Curls 35x10 30x6(no rest) Standing Calf Raises 180x6 (15sec) Sumo Leg Press 370x25 Stretch Front Squats 135x10 85x14 Stretch Ab/Adductor 220x25
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05-29-2007, 07:47 AM
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1C
Decline DB Press 70x10rp5rp5 20 40lbs 60sec stretch DB Shoulder Press 50x10rp4rp3rp 17 60sec Stretch Par. Dips(I lot better form, went down lower didn't cheat reps like last time) 6rp3rp2 11 70lbs 60sec stretch(Hammer Grip Curl Bar) CG UH Pull Downs 162.5x8rp4rp3 15 30sec stretch Rack Deads 365x6 275x9 Ran out of time, didn't do abs.
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05-31-2007, 03:17 PM
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2C
Alt. DB Curls 40x14rp6rp5 25 60sec stretch Hammer Curls 30x12 85lbs 60sec stretch Calf Raises(Leg Press) 250x10 (15 sec hold) SLDL 210x12 60sec Stretch Leg Press 720x10(PR!) 600x20 60sec stretch ad/abductor 222.5x25
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06-04-2007, 10:07 AM
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The holiday got my schedule all screwed up, was suppose to lift sat. but didn't get to the gym in time. I think my lack of food over the weekend effect this work out. I was really disappointed in my bench.
1A In. Bench 150x7rpx3rp2 12 40lbs 60sec stretch BTN Press 110x8rp5rp3 16 60sec stretch Skulls 80x12rp5rp3 20(Up 3 reps) 70lbs 60sec stretch WG Pull Downs 175x7rp4rp2 13 Forgot to stretch TBAR Rows 180x9 135x12 Cybex Abs 165x20x2 Cybex Twist 145x12x2
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06-05-2007, 12:07 PM
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I'm getting kinda bored with DC. Also I don't think i've been going as hard as I need to(lack of expierence, bring on the I told you sos). I'm switching to a push/pull str/pump style routine. here is the schedule and exersizes.
Push/Pull Str/Pump M-L1 T-U1 Th.-L2 F-U2 L1 Pull/Str Deadlifts-2x5 Front Squats-2x10 Leg Press-3x10 Seated Calf Raises(DC)-1x10 Adductor/Abductor-2x25 U1 Push/Str In. Bench-3x5 Military Press-2x8 Rear Delt Cable Row-2x12 Wt. Body Dips-2x8 RGPB-2x8 Seated Cable Rows-3x10 Wide Grip Pull Downs-2x10 Alt. DB Curls-2-10 SS Single Hand RG Cable Curls-2-10 Cybex Ab Crunch-2x25 Cybex Twist-2x15 L2 Push/Str Squat- 3x5 SLDL-4x10 Calf Raises(Leg Press, 60deg.)(DC)-1x10 Adductor/Abductor-2x25 U2 Pull/Str. BB ROW-3x8 EZ Preacher Curls-3x8 Pinwheel Curls-2x15 Behind Back BB Wrist Curls-2x12 DB Bench-3x10 DB Decline-2x10 DB ShoulderPress-2x10 Pull A Parts-2x20 Skulls-2x10 comments and suggestions welcomed.
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06-07-2007, 02:51 PM
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L2 Push/Str Pull/Pump
squats 2x5x230(ATG) 1x5x230(Par) SLDL 2x10x205 1x5x205 1x10x205(strapped) Back Attack 1x20x175(back super tight) Calf Raises(Leg Press) 1x10x260(DC) Adductor/Abductor 1x25x225 Cybex Abs 2x20x170 Cybex Oblique Twist 1x12x150 Static Holds 225x25sec 225x15sec MY GRIP SUCKS A FAT ONE!!!!! Got work on it, and get it caught up.
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06-08-2007, 03:29 PM
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U2 Pull/Str Push/Pump
BB Rows 3x8x155 Preacher Curls(EZ) 3x8x80 DB Flat Bench 10x70 7x70 10x65 DB Decline Bench 9x70 7x70 DB Shoulder Press 10x50 6x50 Pull A Parts 2x20x25 Skulls 2x10x80 Went A little to heavy on a few things didn't get my reps on the 2nd and 3rd sets. Not to worried about it, I'll hit them all next week.
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06-10-2007, 02:58 PM
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lets use U1 for ex. All Push ex. are heavy low reps, and all pull ex. are light high reps. Boyd designed something similar to this for a few years back I just kept better close to what he had change some ex. around. He also had it set up with 1 1/2 min rest first micro then min rest 2nd micro and 30sec rests 3rd micro.
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06-10-2007, 03:05 PM
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You havent said anything related to dual factor theory. DFT is not routine specific. Its a concept. I may not be understanding you completely, but here's a thread with a bunch of links about DFT Overtraining/Recovery/Dual Factor Theory
Last edited by Traps; 06-10-2007 at 03:08 PM.
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06-11-2007, 03:14 PM
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Quote:
He wanted to do DC's (But was not even doing something close to it) and when we fixed it and told him what to do he did not like it. He then switched up to DFT (his DFT routine looks like the DC one except he plays with volume) but he doesn't get/apply any DFT principle under... And I think he don't want to learn it either... All he want is to do a training with Lower body twice a week and upper body twice a week...
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06-11-2007, 09:47 PM
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the days i'm going heavy on exersizes with lower volume getting close to failure would be like loading(correct?) Then the others which is supposed to be higher reps(eventhough I went to heavy and missed my rep range) would be the unloading or fitness side of it(Correct?) Can you not run the two concurrent like that? And then end with a week off from lifting (deload). And I am trying to understand the principles. And yes I want to train each part 2x a week through the summer, to take advantage of not having school. Once fall hits it will be 40hours a week at work and a full class schedule. I've trained with this push/pull style program before had good results, i thought it was following DFT.
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06-11-2007, 10:02 PM
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DFT is based on the idea that fitness lasts 3 times as long as fatigue. As you workout you accumulate fatigue. The fatigue builds up to a point that you stall out or begin to get weaker. Its not that your losing muscle, your just too burnt to show the gains you've made. When you've reached this point, you back off the volume, and give your body a chance to recover. As you recover, the fatigue wears off and you begin to see the results of your work. Basically instead of working out one day, and recovering the next, you workout for 2 to 3 weeks, and spend a week or 2 recovering. During the load phase, you try to overreach by an increased volume. During the deload phase you give yourself a chance to recover by reduced volume. In both phases intensity is kept high(in other words you keep lifting heavy weights). Thats basically it.
I saw you check'n out the DFT sticky. Did you read the first post? Overtraining/Recovery/Dual Factor Theory Did you check out the link in the first post? If you've read it, I encourage you to read it again after what I've told you. One more thing....... DFT IS NOT A BEGINNER ROUTINE. ITS FOR ADVANCED LIFTERS. Last edited by Traps; 06-11-2007 at 10:06 PM.
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06-12-2007, 09:24 AM
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I guess i've sort of followed DFT even when doing a regular 3 day split, once I start feeling fatigued through the day, feel **** in the gym, and DOMS start lasting longer than normal, I'll take a week off from lifting to fully recover. I'll probably do this split like I've drawn up, for another couple weeks, then the 25-27, hit every part once, because I wont be lifting the 28th-july 5th, I'm getting married the 30th and I'll get home from the honeymoon on the 5th.
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