romanaz

Alright, I've decided (after careful thought and investigation), that I am going to start DC training in the next few weeks. I knew that I would need a training partner for this, so I found one, hell two, and we all are going to do this training together to push each other to our limits. Now, just a little background on myself:
Age : 18
Height : 5'6
Weigt : 200
BF : ~20-25%

My plans for this routine are as follows:

Everyday, before breakfast, completely fasted : 20 minutes high intensity cardio.

I'm starting with the 4 days out of 8 lifting split to gauge recovery for all of us.

Day 1's:
Chest : Flat Barbell Press : 15-30 reps on Rest/Pause
Shoulders : Barbell Press to Front of head : 11-15reps Rest/Pause
Triceps : Dips 15-20 Rest/Pause
Back Width - Pulldowns to Front of head : 11-20reps Rest/Pause
Back Thickness - Deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS

1 Day Rest

Day 2's:
Biceps : Barbell Curls 15-30 Rest/Pause
Forearms : Hammer Curls 12-20 Rest/Pause
Calves - Calf Raises on Leg Press 12SS (5 second negative, 15 sec Static)
Hamstring - Stiff Leg Deadlift Sets of 6SS, add 20lbs til failure on Last rep)
Quads - Squats 4-6SS, 20SS Widowmaker

1 Day Rest
Day 3's:
Chest - Incline Barbell Press 11-15 Rest/Pause
Shoulders - Barbell Press to Back of Head 11-15 Rest/Pause
Triceps - Close Grip Bench Press 11-15 Rest/Pause
BackWidth - Pulldowns to Back of Head 11-20 Rest/Pause
Back Thickness - T-Bar Rows 12SS

2 Days Rest

Day 4's:
Biceps : Cable Curls 15-20 Rest/Pause
Foreamrs : Pinwheel Curls 10-12SS
Calves : Calf Raise on Leg Press (5 second Negative, 15 second Static)
Hamstring : Sumo Press 12-20SS
Quads : Leg Press 4-8SS, 20SS Widowmaker

1 Day Rest before starting 8 day cycle over with.
Now, I have a few questions as well:

1) When should the extreme stretching for the back be done? After the thickness or width one? Or both? Or after just the last one?

2) Sumo Press is Sumo Deadlift correct? If not, what is it then?

3) Should we be doing 20minutes high intensity cardio immediatly after the workout or later in the day, or is the 20 minute morning session good enough you think?

Thanks in advance!

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

BigZeke

DC is not for you.

The 4 day split is for extremely advanced lifters, the vast majority of DC lifters use the MWF split.

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

2Ripped4U

Umm read some more articles first bro to get it all down more before you start... Good luck man! You have all the DC info you need/there us right here, then ask questions

Trick D

Lol... DC definitely isn't for newbies.. we get this a lot. I would suggest at least 3 years experience, and even then, I would suggest it for people that are at least in their mid 20's.

__________________

2Ripped4U

I say let people do it, their going to do it anyways. If we fail, we fail. No snot out of anyone's nose but ours which do it who aren't "DC Ready" Might as well help them out so they do it to the best of their abilities.

Trick D

Well I have said this many times before, do what you want, but when it comes to advice we are going to give it straight and simple... I won't tell people to not do it, I will just suggest not =)

__________________

antihero

i suggest you go with the 2day split three times a week....youll be much better off....gauge your recovery from there.

__________________
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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.
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BigZeke

And the best advice is for them not to do it until they're ready. Do you really think DC training is going to benefit you more so than any other training style?

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

2Ripped4U

They way it sounds like I'm sure to more people than just me: Yes.

BigZeke

I'm not talking about other people, I'm talking about you. Why do you think DC training would benefit you more than any other training style? Have you given other training styles enough time, effort and consistency to gauge whether they work for you or not?

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

2Ripped4U

Yes I have shit like HST, Max-ot etc.

BigZeke

How much time did you put into each training style?

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

2Ripped4U

Max-ot was when I started, I can't remember to far back. HST I did for two months and got almost nothing off of, the only thing I did that has really given me good gains is when I make my own routines for the most part besides Lee Haywards 12 week program. I do good on high intensity and low volume just like DC is setup

BigZeke

No shit, because you were on it for 2 months. You've got to run these training styles for longer than that to expect gains. Fact is, you haven't done enough, long enough to know what works for you yet. You're just an impatient little kid who expects DC training will blow him up and make him a monster in a month and a half.

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

2Ripped4U

No. I'm sick of getting judged by people who don't even know me. It is possible that I DO know what works for ME, it is MY BODY!!!

BigZeke

Really? Because it doesn't look like it from your pics and your log. You're not consistent with your diet, with your training and you haven't made appreciable gains.

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

2Ripped4U

Yea, I'm sick of everyone on all these forums telling me what works for my body.

BigZeke

I'm not telling you what works for your body. I'm saying you haven't done enough, long enough and you haven't gained enough to know what works for your body. You think you can learn that in 6 months+? You're kidding yourself.

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger