Post your current DC workout routine

**johnsbod** · 05-12-2005, 08:43 PM

Post your current DC workout routine for those of us a little less experienced with DC. It will be interesting to see the variations in the differant workouts. If you don't mind sharing, post your diet too.

**johnsbod** · 05-12-2005, 08:44 PM

Here's what gappa and I are doing already posted in this other thread.

review my DC routine

Gappa238 · 05-13-2005, 12:47 AM

*crickets chirping*

*wind gust*

*tumbleweed blows by*

nice looking out john

toughnuts · 05-13-2005, 02:22 AM

Its a rule to not share their diets. I think its in a sticky.

**johnsbod** · 05-13-2005, 02:28 AM

Quote:

Originally Posted by toughnuts

Its a rule to not share their diets. I think its in a sticky.

Well, some feedback on the workouts would be nice. BTW, I don't see a sticky that hints at anything about not sharing dietary info. I'm not sure why that would be secret anyway. Other than 2g of protein/lb and utilizing carb cutoffs it's not that differant than the typical bodybuilder diet.

Gappa238 · 05-13-2005, 03:10 AM

Quote:

Originally Posted by toughnuts

Its a rule to not share their diets. I think its in a sticky.

i know Donte is anal about the dieting part {hence why he charges for it} but i am wanting to know if i have mine set up right along with a few other simple questions

**johnsbod** · 05-13-2005, 03:33 AM

Quote:

Originally Posted by Gappa238

i know Donte is anal about the dieting part {hence why he charges for it} but i am wanting to know if i have mine set up right along with a few other simple questions

I didn't realize the diet was top secret. Maybe some feedback on workout then?

Gappa238 · 05-13-2005, 03:44 AM

Quote:

Originally Posted by johnsbod

I didn't realize the diet was top secret. Maybe some feedback on workout then?

well coming from a noob, youres looks great!

**antihero** · 05-13-2005, 11:43 AM

Day A 1

Chest - Hammer Strength Flat Bench (2x12-15)
Shoulders - Hammer Strength Shoulder Press (2x12-15)
Triceps - Close Grip Bench (2x15-20)
Back width - Wide grip lat pulldown [behind neck] (2x12-15)
Back Thickness - T-bar Rows (2x15)

Day B 1
Biceps - E-z bar Curls (2x15-20)
Forearms - Pinch Plate Machine (2x15)
Calves - Standing Calf/Heel Raises (2x15)
Hamstrings - Lying Leg Curls (2x15-20)
Quads - Squat (2x15-20)

Day A 2

Chest - Incline Smyth (2x12-15)
Shoulders - Military Press (2x12-15)
Triceps - Dips (2x15-20)
Back width - Pull-ups (2x12-15)
Back Thickness - Db Rows (2x15)

Day B 2

Biceps - Alternating Db Curls (2x15-20)
Forearms - Hammer Curls (2x15)
Calves - Calves on Leg Press (2x15)
Hamstrings - Sumo Press (2x15-20)
Quads - Leg Press (2x15-20)

Day A 3

Chest - Decline Smyth (2x12-15)
Shoulders - Behind Neck Presses (2x12-15)
Triceps - Reverse Grip Bench (2x15-20)
Back width - Paralell Grip Reverse Pulldown (2x12-15)
Back Thickness - Rack Deads (2x15)

Day B 3

Biceps - Cable Curls (2x15-20)
Forearms - Reverse Wrist Curls (2x15)
Calves - Seated Calf Raise (2x15)
Hamstrings - SLDL (2x15-20)
Quads - Hack Squats (2x15-20)

Courtesy of JP

**johnsbod** · 05-13-2005, 05:28 PM

Antihero, thanks for your feedback. Are those straight sets or RP? I'm just curious because I was under the impression that for RP you were just supposed to do 1 set on the RP exercises.

**antihero** · 05-13-2005, 06:17 PM

straight sets

jimpaul · 05-13-2005, 06:19 PM

Quote:

Originally Posted by johnsbod

Antihero, thanks for your feedback. Are those straight sets or RP? I'm just curious because I was under the impression that for RP you were just supposed to do 1 set on the RP exercises.

Johnsbod I recommended (not DC approved, I have to state that!) this routine of two straight sets because of Antihero's somewhat new experience to weightlifting. It will help him by allowing him to gain strength without being too advanced for him. Hope that explains it.

jim

**johnsbod** · 05-13-2005, 06:22 PM

Quote:

Originally Posted by jimpaul

Johnsbod I recommended (not DC approved, I have to state that!) this routine of two straight sets because of Antihero's somewhat new experience to weightlifting. It will help him by allowing him to gain strength without being too advanced for him. Hope that explains it.

jim

OK, thanks a lot.

I'm 30 and have been lifting since I was 13 if that makes a difference in your answer in that other thread.

jimpaul · 05-13-2005, 06:30 PM

Quote:

Originally Posted by johnsbod

OK, thanks a lot.

I'm 30 and have been lifting since I was 13 if that makes a difference in your answer in that other thread.

Yes it most certainly helps.

**johnsbod** · 05-13-2005, 07:10 PM

Quote:

Originally Posted by jimpaul

Yes it most certainly helps.

Thanks for your help. It's great to have you on this site. I've read hundreds of your posts over at IM (although I've never posted there) and from what I understand you are the filing cabinet for Dante quotes.

~~2Ripped4U~~ · 11-17-2005, 02:16 AM

Workout 1 A
Chest-incline benchpress
Shoulder-behind the neck press
triceps-close grip bench press
back width-front pullups
back thickness-Deadlifts

Workout 2 A

Biceps-ez bar curls
Forearms-BTB wrist curls
Calves-standing bb raises
hamstring-SLDL
Quads-front squat

Workout 1 B
Chest-Decline DB benchpress
Shoulders-Military press
Triceps-bench dips
Back width-T-bar rows
Back thickness- BB Bent over rows

Workout 2 B
biceps-pinwheel curls
forearms-hammer curls
calves-seated calf raises
hamstring-Good mornings
quads-hack squats

Workout 1 C
Chest-flat dumbell benchpress
shoulders-Dumbell press
triceps-skullcrushers
back width-BTN pullups
Back thickness-DB bent over rows

Workout 2C

Biceps-alternating DB curls
Forearms Reverse grip ez bar curls
Calves-Standing calf raises
Hamstring-Leg curl
Quads-Back squat

This is what my routine will look like,I'll tweak with the exercises,but for the most part this is what it'll look like WHEN I start DC

TheBigMastodon · 11-17-2005, 02:24 AM

1A
Flat BB Press (Wide-grip) 11-15 RP
Shoulder Press 11-15 RP
SKullcrushers 15-30
Assisted Pullups 15-20 RP
Deadlifts 6-8, 3-4

1B
Barbell Curls 15-20 RP
Hammer Curls (Alternated) 12-20
Standing Calf Raises 12
Glute Ham Raises Sets of 6 to failure (add 20 each time)
Squats 4-8, 20

2A
Incline BB Press 11-15 RP
BB Press to Front 11-15 RP
Dips 15-20 RP
Wide-Grip Pulldowns to Front 15-20 RP
Rack Deadlift 6-8, 3-4

2B
Alt. DB Curls 15-20 RP
Reverse Grip One Arm Cable Curls 12-20
Standing Cable Calf Raises 12
Lying Leg Curls 20-30 RP
Front Squats 4-8, 20

3A
Flat DB Press 11-15 RP
BB Press to back of head 11-15RP
Close Grip Bench 11-15 RP
Parallel Grip Lat Pulldown 15-20 RP
Barbell Rows 12

3B
BB Preacher Curls 11-15 RP
Pinwheel Curls 10-12
One footed DB Calf Raises 12
Zercher Squats 4-8, 20
Stiff Leg Deadlift Sets of 6 to failure (add 20 each time)

05-12-2005, 08:43 PM	#1
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	Post your current DC workout routine Post your current DC workout routine for those of us a little less experienced with DC. It will be interesting to see the variations in the differant workouts. If you don't mind sharing, post your diet too. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-12-2005, 08:44 PM	#2
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	Here's what gappa and I are doing already posted in this other thread. review my DC routine __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-13-2005, 12:47 AM	#3
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 619 Recipes: 0 Rep Power: 25	crickets chirping wind gust tumbleweed blows by nice looking out john __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->

05-13-2005, 11:43 AM	#9
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Day A 1 Chest - Hammer Strength Flat Bench (2x12-15) Shoulders - Hammer Strength Shoulder Press (2x12-15) Triceps - Close Grip Bench (2x15-20) Back width - Wide grip lat pulldown [behind neck] (2x12-15) Back Thickness - T-bar Rows (2x15) Day B 1 Biceps - E-z bar Curls (2x15-20) Forearms - Pinch Plate Machine (2x15) Calves - Standing Calf/Heel Raises (2x15) Hamstrings - Lying Leg Curls (2x15-20) Quads - Squat (2x15-20) Day A 2 Chest - Incline Smyth (2x12-15) Shoulders - Military Press (2x12-15) Triceps - Dips (2x15-20) Back width - Pull-ups (2x12-15) Back Thickness - Db Rows (2x15) Day B 2 Biceps - Alternating Db Curls (2x15-20) Forearms - Hammer Curls (2x15) Calves - Calves on Leg Press (2x15) Hamstrings - Sumo Press (2x15-20) Quads - Leg Press (2x15-20) Day A 3 Chest - Decline Smyth (2x12-15) Shoulders - Behind Neck Presses (2x12-15) Triceps - Reverse Grip Bench (2x15-20) Back width - Paralell Grip Reverse Pulldown (2x12-15) Back Thickness - Rack Deads (2x15) Day B 3 Biceps - Cable Curls (2x15-20) Forearms - Reverse Wrist Curls (2x15) Calves - Seated Calf Raise (2x15) Hamstrings - SLDL (2x15-20) Quads - Hack Squats (2x15-20) Courtesy of JP __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

05-13-2005, 05:28 PM	#10
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	Antihero, thanks for your feedback. Are those straight sets or RP? I'm just curious because I was under the impression that for RP you were just supposed to do 1 set on the RP exercises. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-13-2005, 02:22 AM	#4
toughnuts Pro Stature Join Date: Apr 2005 Location: Warshangtone Posts: 135 Recipes: 0 Rep Power: 5	Its a rule to not share their diets. I think its in a sticky.

05-13-2005, 06:17 PM	#11
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	straight sets __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-17-2005, 02:16 AM	#16
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Workout 1 A Chest-incline benchpress Shoulder-behind the neck press triceps-close grip bench press back width-front pullups back thickness-Deadlifts Workout 2 A Biceps-ez bar curls Forearms-BTB wrist curls Calves-standing bb raises hamstring-SLDL Quads-front squat Workout 1 B Chest-Decline DB benchpress Shoulders-Military press Triceps-bench dips Back width-T-bar rows Back thickness- BB Bent over rows Workout 2 B biceps-pinwheel curls forearms-hammer curls calves-seated calf raises hamstring-Good mornings quads-hack squats Workout 1 C Chest-flat dumbell benchpress shoulders-Dumbell press triceps-skullcrushers back width-BTN pullups Back thickness-DB bent over rows Workout 2C Biceps-alternating DB curls Forearms Reverse grip ez bar curls Calves-Standing calf raises Hamstring-Leg curl Quads-Back squat This is what my routine will look like,I'll tweak with the exercises,but for the most part this is what it'll look like WHEN I start DC

11-17-2005, 02:24 AM	#17
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	1A Flat BB Press (Wide-grip) 11-15 RP Shoulder Press 11-15 RP SKullcrushers 15-30 Assisted Pullups 15-20 RP Deadlifts 6-8, 3-4 1B Barbell Curls 15-20 RP Hammer Curls (Alternated) 12-20 Standing Calf Raises 12 Glute Ham Raises Sets of 6 to failure (add 20 each time) Squats 4-8, 20 2A Incline BB Press 11-15 RP BB Press to Front 11-15 RP Dips 15-20 RP Wide-Grip Pulldowns to Front 15-20 RP Rack Deadlift 6-8, 3-4 2B Alt. DB Curls 15-20 RP Reverse Grip One Arm Cable Curls 12-20 Standing Cable Calf Raises 12 Lying Leg Curls 20-30 RP Front Squats 4-8, 20 3A Flat DB Press 11-15 RP BB Press to back of head 11-15RP Close Grip Bench 11-15 RP Parallel Grip Lat Pulldown 15-20 RP Barbell Rows 12 3B BB Preacher Curls 11-15 RP Pinwheel Curls 10-12 One footed DB Calf Raises 12 Zercher Squats 4-8, 20 Stiff Leg Deadlift Sets of 6 to failure (add 20 each time) __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

11-17-2005, 07:34 PM	#18
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96