review my DC routine

Gappa238 · 05-11-2005, 11:08 PM

heres my routine i wrote up, please let me know if anything needs to be changed.

Also a few questions that i had about this that i just need cleared up:
1) when i am doing each rep do i do a slow neg on each rep or just on the last rep?

2) do I have the static stretches set up right?

3) is it required to do the warm up before each exercise?

4) how long of a break is there between the last rep and the static hold?

**johnsbod** · 05-12-2005, 07:05 AM

I already gave you some feedback by PM, so I'll just post the exercises that I've been doing. Maybe some of the expert DC guys here will give us both some feedback.

Day1
Incline Dumbell Press
Seated Military Press
Dips
Pullups
Deadlifts

Day2
Barbell Curls
Hammer Curls
Leg Press
Leg Press with feet at top of platform (for hams)
Seated Calf Raises

Day3
Flat Dumbell Press
Seated Dumbell Press
Close Grip Bench Press
Lat Pulldown
Barbell Bent Rowing

Day4
Incline Dumbell Curls
Pinwheel Curls
Hack Squats
Leg Curls
Standing Calf Raises

Day5
Decline Bench Press
Hammer Strength Shoulder Press
Lying Triceps Extenions
Narrow Grip Lat Pulldown
Seated Cable Rows

Day6
Preacher Curls (machine)
Reverse Cable Curls
Squats
SLDL
Seated Calf Extensions

I wish I could do rack pulls, but the squat racks at my gym have fixed bars and they are not low enough. I'm also going to drop the barbell for the EZ bar for curls for now because of some wrist pain I've been developing. I'll get back to the barbell once they are feeling better.

I'm considering dropping flat bench altogether for ATrainer flyes. They have given me the best results for my chest, and I honestly don't like flat bench with BB or DB that much.

kwyckemynd00 · 05-12-2005, 08:20 AM

Quote:

Originally Posted by johnsbod

......
I wish I could do rack pulls, but the squat racks at my gym have fixed bars and they are not low enough. .....

Try them in the smith machine....shoudl work well

**johnsbod** · 05-12-2005, 07:34 PM

All these DC guys here and no feedback?

jimpaul · 05-13-2005, 06:25 PM

Johnsbod, the exercises are okay, just that the order is a little off:

Back day should be biceps, forearms, calves, hams, quads.

You'll find that some exercises last longer than others but don't worry as we can always replace them later on. I would like to know of your weightlifting experience in years and just a general idea about you as it is an advanced routine for people with alot of experience. There's some very good reasons why Dante recommends it that way though.

jim

**johnsbod** · 05-13-2005, 06:27 PM

Quote:

Originally Posted by jimpaul

Johnsbod, the exercises are okay, just that the order is a little off:

Back day should be biceps, forearms, calves, hams, quads.

You'll find that some exercises last longer than others but don't worry as we can always replace them later on. I would like to know of your weightlifting experience in years and just a general idea about you as it is an advanced routine for people with alot of experience. There's some very good reasons why Dante recommends it that way though.

jim

Thanks for your help Jim. I'm 30 years old and have been lifting weights since I was about 13. The main reason I put calves last is because my calves are huge and don't need that much work. Any thoughts on that?

jimpaul · 05-13-2005, 06:32 PM

Quote:

Originally Posted by johnsbod

Thanks for your help Jim. I'm 30 years old and have been lifting weights since I was about 13. The main reason I put calves last is because my calves are huge and don't need that much work. Any thoughts on that?

Dante wrote something, give me a second and I'll post it.

Gappa don't use two deadlift type of movements in the routine, pick one and lose the other (it's usually too harsh) an go with a tbar row or some other kind of row.

jim

jimpaul · 05-13-2005, 06:44 PM

This is something Dante has said about legs that grow easily:

"My opinion is train a woman like a man--she keeps a log and have her use progressively heavier weights on key exercises after you have accessed her body and noted what needs to be done. Alot of it I would have to put in after seeing the woman's body. If she is built like a field hockey player with muscular legs and wants a fitness model look, I would have her high rep legs with lighter weights and build other parts of her body. If she is painfully skinny I would stick with plan A--progressively heavier weights on key exercises. Unlike a man with who your trying to put on as much muscle mass as possible (usually), you really dont want to be building blocky legs on a woman. Some women have naturally blocky legs and it throws their body off. You almost have to overtrain their legs with severe daily cardio and high rep training to get their legs down in size. I never have women train calves heavy either--ever. Thirty reps minimum on those. I think highly defined calves look great on a woman but big calves totally screw up the flow. Unless they are pretty hardcore into fitness magnus I wouldnt have them doing rest pauses just straight sets. I say make it fun for them--make them beat their training log from last week all the time. Progressively heavier weights on delts, arms, lats, and then cardio and high rep the crap out of their legs. Tough question to answer without knowing if I am looking at Kate Moss or Anna Nicole Smith. I would have Kate doing everything heavy and progressive. Anna I would do as stated above."

So it looks like the thoughts of higher reps on the calves without trying to be aggressively beating the previous weights seems to be the idea.

hope it helps
jim

**johnsbod** · 05-13-2005, 06:47 PM

That does help Jim. Thanks for posting that.

pammiejoe6 · 11-18-2005, 02:03 PM

Quote:

Originally Posted by jimpaul

This is something Dante has said about legs that grow easily:

"My opinion is train a woman like a man--she keeps a log and have her use progressively heavier weights on key exercises after you have accessed her body and noted what needs to be done. Alot of it I would have to put in after seeing the woman's body. If she is built like a field hockey player with muscular legs and wants a fitness model look, I would have her high rep legs with lighter weights and build other parts of her body. If she is painfully skinny I would stick with plan A--progressively heavier weights on key exercises. Unlike a man with who your trying to put on as much muscle mass as possible (usually), you really dont want to be building blocky legs on a woman. Some women have naturally blocky legs and it throws their body off. You almost have to overtrain their legs with severe daily cardio and high rep training to get their legs down in size. I never have women train calves heavy either--ever. Thirty reps minimum on those. I think highly defined calves look great on a woman but big calves totally screw up the flow. Unless they are pretty hardcore into fitness magnus I wouldnt have them doing rest pauses just straight sets. I say make it fun for them--make them beat their training log from last week all the time. Progressively heavier weights on delts, arms, lats, and then cardio and high rep the crap out of their legs. Tough question to answer without knowing if I am looking at Kate Moss or Anna Nicole Smith. I would have Kate doing everything heavy and progressive. Anna I would do as stated above."

So it looks like the thoughts of higher reps on the calves without trying to be aggressively beating the previous weights seems to be the idea.

hope it helps
jim

Thanks jimpaul!

05-12-2005, 07:05 AM	#2
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	I already gave you some feedback by PM, so I'll just post the exercises that I've been doing. Maybe some of the expert DC guys here will give us both some feedback. Day1 Incline Dumbell Press Seated Military Press Dips Pullups Deadlifts Day2 Barbell Curls Hammer Curls Leg Press Leg Press with feet at top of platform (for hams) Seated Calf Raises Day3 Flat Dumbell Press Seated Dumbell Press Close Grip Bench Press Lat Pulldown Barbell Bent Rowing Day4 Incline Dumbell Curls Pinwheel Curls Hack Squats Leg Curls Standing Calf Raises Day5 Decline Bench Press Hammer Strength Shoulder Press Lying Triceps Extenions Narrow Grip Lat Pulldown Seated Cable Rows Day6 Preacher Curls (machine) Reverse Cable Curls Squats SLDL Seated Calf Extensions I wish I could do rack pulls, but the squat racks at my gym have fixed bars and they are not low enough. I'm also going to drop the barbell for the EZ bar for curls for now because of some wrist pain I've been developing. I'll get back to the barbell once they are feeling better. I'm considering dropping flat bench altogether for ATrainer flyes. They have given me the best results for my chest, and I honestly don't like flat bench with BB or DB that much. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-12-2005, 07:34 PM	#4
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	All these DC guys here and no feedback? __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-13-2005, 06:25 PM	#5
jimpaul Amateur Join Date: Apr 2005 Posts: 50 Recipes: 0 Rep Power: 4	Johnsbod, the exercises are okay, just that the order is a little off: Back day should be biceps, forearms, calves, hams, quads. You'll find that some exercises last longer than others but don't worry as we can always replace them later on. I would like to know of your weightlifting experience in years and just a general idea about you as it is an advanced routine for people with alot of experience. There's some very good reasons why Dante recommends it that way though. jim __________________ USE ***********.COM FOR ALL YOUR SUPPLEMENTAL NEEDS!! TO GET MY DISCOUNT USE Jat338 Contact Dante at DC@cyber-rights.net for the proper methods of Doggcrapp Training If Dante's unavailable contact Inhuman at In-Human@myway.com Click on the button to feed a hungry person, it takes a second at the most: http://www.stopthehunger.com/hunger/

05-13-2005, 06:44 PM	#8
jimpaul Amateur Join Date: Apr 2005 Posts: 50 Recipes: 0 Rep Power: 4	This is something Dante has said about legs that grow easily: "My opinion is train a woman like a man--she keeps a log and have her use progressively heavier weights on key exercises after you have accessed her body and noted what needs to be done. Alot of it I would have to put in after seeing the woman's body. If she is built like a field hockey player with muscular legs and wants a fitness model look, I would have her high rep legs with lighter weights and build other parts of her body. If she is painfully skinny I would stick with plan A--progressively heavier weights on key exercises. Unlike a man with who your trying to put on as much muscle mass as possible (usually), you really dont want to be building blocky legs on a woman. Some women have naturally blocky legs and it throws their body off. You almost have to overtrain their legs with severe daily cardio and high rep training to get their legs down in size. I never have women train calves heavy either--ever. Thirty reps minimum on those. I think highly defined calves look great on a woman but big calves totally screw up the flow. Unless they are pretty hardcore into fitness magnus I wouldnt have them doing rest pauses just straight sets. I say make it fun for them--make them beat their training log from last week all the time. Progressively heavier weights on delts, arms, lats, and then cardio and high rep the crap out of their legs. Tough question to answer without knowing if I am looking at Kate Moss or Anna Nicole Smith. I would have Kate doing everything heavy and progressive. Anna I would do as stated above." So it looks like the thoughts of higher reps on the calves without trying to be aggressively beating the previous weights seems to be the idea. hope it helps jim __________________ USE ***********.COM FOR ALL YOUR SUPPLEMENTAL NEEDS!! TO GET MY DISCOUNT USE Jat338 Contact Dante at DC@cyber-rights.net for the proper methods of Doggcrapp Training If Dante's unavailable contact Inhuman at In-Human@myway.com Click on the button to feed a hungry person, it takes a second at the most: http://www.stopthehunger.com/hunger/

05-13-2005, 06:47 PM	#9
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	That does help Jim. Thanks for posting that. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

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