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05-07-2007, 11:33 AM
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Journey To Middle Weight
Was suppose to start with legs today, but I tweaked my ankle sat and it needs to heal. So I did upper body. Normal week will look like this
M-Lower T-Upper Th-Lower F-Upper I wasn't near as intense as i need to be for this program today will make sure I go all out from here on. 1A In. Bench(Smyth) 140x8rp3rp2 13reps 25lbs chest stretch 60sec BTN Press(Smyth) 70x16rp9rp6 31reps(way too light) 60sec shoulder stretch Skull Crushers 70x10rp5rp3 18reps 20lbs tri stretch WG Pulldowns 150x11rp4rp5rp 20reps 17sec lat stretch(gotta do better on this) TBar Rows 135x12(Too Light) 110x15 AB Crunch 2x150x20 Side Bends 2x85x12 
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05-07-2007, 02:18 PM
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4x per week split is pretty tough. I wouldn't do it on dc.
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05-10-2007, 06:01 AM
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Ankle still bothering me a little limited my calf raises to regular and not DC style, felt it a little on squats. I miss judged the wt. on about every exersize. My intense still needs to be better, will be adding creatine and No Holds N.O.(TP Product) at the end of next week. Hopefully that will help my intensity level on Thurs and Fri since I lift at 6am after I get off work.
Preacher Curls(EZ) 60x30rp12rp9 51reps 60sec stretch Reverse Curls(SH Cable) 30x12 48sec 75lbs stretch Calf Raises(due to ankle didn't pause at bottom) 90x65 Seated Leg Curls 120x20rp10rp11 41reps 45sec stretch Squats 185x10(little light going 225 next time for atleast 6) 115x20 (forgot to stretch at gym, so I improvised the way I did this made my ankle uncomfortable) 22sec stretch
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05-11-2007, 03:18 PM
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1B
Machine Press 160x13rp5rp3rp 21 60sec 30lbs stretch Seated Mil Press(Smyth) 100x11rp5rp4rp 20 60sec stretch RGBP(Smyth) 120x9rp6rp5rp 20 60sec 25lbs stretch Front Rack Chins 20x6rp5rp4 15 23sec stretch Deadlift 315x6 225x9
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05-14-2007, 01:59 PM
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2B
Chamber Bar Curls 100x6rp3rp3 12 60sec stretch PinWheel Curls 30x19 50sec 75lbs stretch Standing Calf Raises 160x7 (15sec hold) Sumo Leg Press 320x25 (too light) 60sec stretch Hack Squat(Smyth) 200x8 120x20 60sec stretch didn't like the doing hack squats on the smyth either gonna switch to front squats or just rotate squat and leg press.
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05-14-2007, 02:01 PM
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Started taking No Holds N.O. today pre work out with Waxy Maize and CEE, got decent pump and had some vasculary from it. Pumps will be better wasn't i'm saturated with the CEE. During work out i'm taking 2scoops whey 1scoop Wazy Maize and 10g BCAA. Post work out Is 1scoop Wazy Maize 10g BCAA and 5g CEE.
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05-15-2007, 10:13 AM
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1C
Decline DB Press 65x10rp4rp4 18 30lbs 60sec stretch DB Shoulder Press 45x12rp4rp4rp 20 60 sec stretch Par. Dips BWx8rp5rp3 16 25lbs 60sec stretch CG UH Pulldowns 150x11rp5rp5 21 16sec stretch(less than last time, but forearms were a little sore) Rack Deadlift 335x6 250x9 cybex ab crunch 2 155x2x20 cybex oblique twist 135x2x12
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05-15-2007, 10:22 AM
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Go back to the 2 way split!
The 3 way split is when you are big enough and just want to bring weak part up to par. Or when prepping for mass gain the 2 way is way better. 3 way split is habitually for ADVANCED BB'ers and looking at your # you just are not ready or in need for that.
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05-15-2007, 10:29 AM
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Quote:
It's NOT DC! Call it what you want but it's not DC, it's just plain CRAZY!
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05-15-2007, 10:49 AM
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thats how it is written up, either m-w-f or m-t-th-f. I have hit each part 2x a week, and made good gains. On a program boyd drew up for me a year or so ago(had injurys and been lazy a few times since then). If i start feeling fatigued or not recovering well I'll make adjustments then.
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05-15-2007, 12:56 PM
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Quote:
The m-t-th-f split the body in 3 DAYS not 2! You are mixing the 2 way split in the 3 way split. What ever it is called don't call that doggcrap cause it is NOT DC.
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05-16-2007, 12:41 AM
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After reading some of this, Im confused and Im fairly knowledgeable about DC Training..
 Marlin, I would recommend the 3 day a week program. This is where the majority of trainees start at. Its a Mon, Wed, Fri split. You will hit each bodypart twice in 8 days. The Mon, Wed, Thurs, Fri split is for advanced trainers and people with great recovery abilities. There is also another split where you do a full workout on Monday and a full workout on Wednesday. Then on Friday, do 1/2 a workout and Saturday, do the other 1/2 of the workout. Again, I recommend the 3 day. I hope this clears up the confusion of the splits.  The 3 day split that most use and what I did is as follows... Monday Chest Shoulders Triceps Back width Back thickness Wednesday Biceps Forearms Calves Hamstrings Quads Friday Chest Shoulders Triceps Back width Back thickness Sat & Sun - off Then the next Monday, you start again with the 2nd workout.. Biceps Forearms Calves Hamstrings Quads This protocol keeps repeating. You are splitting the body up in 2 days basically or 2 workouts, however you want to say it. Day 1 is workout 1 and Day 2 is workout 2. You pick 3 different exercises for each bodypart and then do 1 exercise for each bodypart in the workouts. So, in essence you have 6 different workouts total. Make sense ?? The key is to keep that logbook updated and try to beat it everytime. Also, dont forget your diet. Its the key to this whole program. If it isnt up to par, you wont make gains. This routine calls for an excess of calories. So be sure you are getting plenty of food in you, especially protein. If you have any questions, ask and I will try to help as much as possible.
__________________
TEAM 7 MOTOROLA Last edited by NiteHawk; 05-16-2007 at 12:46 AM.
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05-16-2007, 07:09 AM
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what i'm going to do is.
m-calf hammies quads t-bi forearm back(t&w) th-chest shoulders tris f-calf hammies quads m-bi forearm back t-chest shoulders tris th-calf hammie quad f-bi forearm back m-chest shoudlers tris t-calf hammie quad th-bi forearm back f-chest shoulders tris REPEAT
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05-16-2007, 02:30 PM
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Got of work at 6am, played 3 on 3 basketball for 2hrs. My right shoulder and lat started to get sore as hell, from yesterdays work out. Been mega dosing BCAA's the last couple of days(30-40g), It's helping my recovery, DOMS really didn't set in for like 14-15hrs usually its more like 10-12hrs.
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05-17-2007, 03:40 PM
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I thought about it some more and my weeks will look like this
Sun-Basketball or walk M-Lower T-light cardio(walking my dogs) W-Basketball Th-Upper Fr-Lower Sun-Basketball or walk M-Upper T-light cardio W-Basketball Th-Lower F-Upper I like the 2way split, plus it hits body parts more times in less time.
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05-17-2007, 03:42 PM
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2C
Alt. Dumbell Curls 35x17rp12rp7 36 TOO LIGHT 60sec stretch Hammer Curls 40x7 30x13 64sec 75lbs stretch Calf Press(leg press machine 75-80 degree angle) 200x10 (15 sec hold) SLDL 205x12 60sec stretch Leg Press 650x10 540x20 60sec stretch Ab/Adductor 210x25
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05-17-2007, 03:43 PM
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Quote:
 Still W should be training, but I guess that with Basketball it wouldn't be a good idea... 
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05-17-2007, 03:49 PM
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I work 3rds ten hour shifts, we play after work iin the mornings. Thats about the only real cardio I get so I really didn't want to give that up. I did well these last two weeks with back to back days, so it shouldn't hurt me too much, plus saturdays I get tons of sleep, so that helps in the recovery process.
Last edited by marlin; 05-17-2007 at 03:52 PM.
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