barzel

Danishe 33 years olde havent don any traning for the last 11 years. im 184 cm and around 96 kg. thats (192 pounds) dont know my BF level but think its preaty high 20-30%
im a bad speller so if it iretates you read som one elses log.
my DC rutines
Tu
Chest: flat bench barbell press RP
Shoulders: Arnold Press RP (dont think its and approved dc lift, but i like it)
Triceps Skull: chrusers RP
Back W: Racked Chines to Front RP
Back T: Barbell Rows
Th
Biceps: Barbell Curl RP
Forarme: Alt Hammer Curl RP
Calves: Standing Calf Raises SS 20 + 20
Ham: Stiff leg deadlift SS 20 + 20
Quads: Hack Squart SS 20 + 20
Sun
Chest: Incline Barbell RP
Shoulders: Hammer press RP
Triceps: Closed Grip bench press RP
Back W: Pull down to front RP
Back T: Smyth Rowes RP
Tu
Biceps: Barbell Preacher Curls RP
Forarme: Pinwheel Curl RP
Calves: Seating calf raises SS 20+20
Ham: Standing leg curls SS 20+20
Quads: Squats SS 20+20
TH
Brest: Decline barbell: RP
Shoulders: Machine press RP
Triceps: Dips (upright) RP
Back W: Racked chins to back RP
Back T: Deadlift SS 20+20
SUN
Biceps: Incline db curls RP
Forarme: Reverse grip cabel curls RP
Calvs: calves on a leg press SS 20+20
Ham:lying leg curls SS 20+20
Quads: leg press SS 20+20
I dont do statics but do the Extrem streching after evry exersice.

Also i do sit ups every day to strengthen my abdominal and hopfuly get a six pack instead of my Tomy
and i play Squas 2 to 3 times a week, and do Ball rome Dancing every monday. ( yes im maryed and my wife forced me LOL)
if any one reads this i need info on the DC way to a nice abdominal muchel grupe.

i will upload a pic. when i find out how to make them smaller.

started training this pogram sun.
Chest: Incline Barbell RP 80p 6+2+2rep
Shoulders: Hammer press RP 24p 8+4+4
Triceps: Closed Grip bench press RP 60p 16+12+8+8+8
Back W: Pull down to front RP 96p 8+4+4
Back T: Smyth Rowes RP 80p 8+6+4+2
a good work out i know my pounds arent that high but im geting stated and my triceps is wery sore need to incriase the pounds so i dont over do on the reps. to day is tuesday and im going to the gym again my triceps is still hurt but other wise im fine.

barzel

day 3 traning results fells bad having to post them course im so week in my legs :boink: but i think it will keep me motivated to knowe i have to put every traning in her:fingersxd
Tu
Biceps: Barbell Preacher Curls 60P 6+2
Forarme: Pinwheel Curl 24p 10 8 6 4 2
Calves: Seating calf raises SS 20+20 70p 12+12
Ham: Standing leg curls SS 20+20 30p 12+10
Quads: Squats SS 20+20 40p 20+10
very pain full to train those leg muscles nex time i hope to get to the 20 reps dont think it will help to lower the pounds but thinke i have to on the calvs

barzel

day 5 befor training (90,1 kg. thats 181p)
im not top fit course one of my empolyes got hit by a car friday so i have to work at night times this week course me to not get my sleep. whas out playing squas yester day for 2h and today my calves are killing me.
hope to have a good training even with the lag of sleep.
a greath thing with this pogram is that i eat like a ton a day and still loses pounds and hopefuly im also geting stronger but we will se abouth that when i start the next round of training. (pleas disregard the bad speling english isent my mother thoung)

barzel

day 5 after training.
had to make som adjustment to the training rutines. First of all no way i cane do dips I simply dont have the strenght for it so i dit a smithe cabel pull instead.
And since i cant remeber how to make dead lifts, i dite DB rows, got a instructer to showe me the dead lift so i will do them next time. also ther whasent a decline bench, so that one diten go well tryed to do it on a reversed incline benche, but that is a wery stupid way (kids dont try this at home)
my routin to day whas
Chest: decline bench 100p 6+2
shoulder: press machine 60p 6+2
Triceps: smith cabel pull 70p 8+6+2
Back W: Racked chines to back 6+2
Back T: DB row 36p 16+10
I knowe i have to get the Back exercise up to 20+20 but that will take some time Im feling greath and even though i only slept 6h average this week im feling full of energy.
If you spot somthing in my routine that isent the DC way fell free to coment, i have put this rutine together by reading aboute DC on the net so ther might be somthings im doing wrong. best regards John

barzel

Day 8 sunday.
to day i nearly skipt my work out, I whas to a sing a long party saturday, got 1 ore 2 to many beers, so i whasent feling to fit today. But i think the training whent okay
todays training log.
Biceps: incline dumbel curls 28p 6+3
Forarme: reversed grip cabel curls 29p 6+2
Calvs: calvs on a leg press 160p 12+13
Ham: leg extension 70p 12+10
Quads: leg press 100p 20+20
whent down on the pounds in leg press to do the 2*20 and whoa that hurts I have don a full week of this program now and im looking forward to continue.

barzel

Day 9 3 april.
Dite som cardio traning and abdominal traning to day cours i know my squas partner cant play to day. i Fell Greath. but i only fell yesterdays training in my arms, dont know what to do to hit those legs harder, maybe 3 sec. break betwen reps to make higher reps with moor pounds.
my body looks like i have worked oute for 3 weeks and not only 9 days dont know what i will look like after 3 months.
but this pogram is awsome

barzel

day 10 4. april
my work out for to day.
Brest: Bench press 140p 2 and 125p 6 + 2
shoulders: Arnold press 24p 10,8,6,4 28p 2
Triceps: Skull Chrusers 24p 16,14,12,10,8,6,4 and 28p 2
Back W: Racked chins to front 8,6,4,2
Back T: Dead Lift 60p 12+10
toke it light on the dead lift and the Skull Chrusers since i havent tryed those exercises befor the Dead lift whas wery hard on the abdominal.
now i will go get a littel slep, i whas up to 2am and then up again 4am to 6am working and then got home and slept to 11am to go to the gym so im wery busted now will try to get a coupel of hourers sleep befor i have to work again.

barzel

day 12 6-april
my work-out log for today
Biceps: Barbell Curl 54p 12,4,2
Forarme: Alt. Hammer Curl 24p 20,6
Calv: Standing Calv press 150p 12,12
ham: Stiff leg deadlift 104p 6,6
Quads: Hack Squart 104p 6,6
toke the reps down on the legs to try and hit them harder, whent toataly nuts with abdominal exercises, since i fell my abdominal strenght is holding me back, in dead lifts. A good work out, i have now completet first round of the pogram and will start adding last result, and new results from next work out. I love this program lots of thanks to DC

barzel

day 16 10 april.
morning 93 kg(204,6 lbs) 19% body fat.
not sure my scale is mesuring body fat corectly becouse my body fat whas 28% 15 days agoe. wondering what metode other uses to get body fat numbers.
my work out log for day 15 9 april.
the numbers in () are from last time i dite the same exercise.
Chest: Incline Barbell (88lbs 6+2+2rep) 88lbs 16 110lbs 5+2
Shoulders: Hammer press (26,4lbs 8+4+4)30,8lbs 8+5+2
Triceps: Closed Grip bench press (66lbs 16+12+8+8+8)
88lbs 10+5+2
Back W: Pull down to front (99lbs 8+4+4)110lbs 10+6+5+3+2
Back T: Smyth Rowes (88lbs 8+6+4+2)110lbs 12 121lbs 12
I have studiet the program som moor and found out that almost all Back T exersises are standart set so im doing 2 set of 12 now.
im wery satisfied with the progres I have made ther is still long way to go but im moving and that is greath.
Thourte i woude poste some goals for the sacke of motivation.
long time goal
benche press 330 lbs 4 rep.
Barbell Curl 165 lbs 6 rep.
squat 330 lbs 4 rep.
hope to get ther in a year.
my goale for the next 3 months
benche press 220 lbs 2 rep. (now 154lbs 2 rep)
Barbell Curl 110 lbs 1 rep. (now 70,4 lbs 1 rep)
squat 220 lbs 2 rep. (132lbs 2 rep)
i will do the exercises 6 times throughe the programe before i have to atempt thouse lifts so i need to increes every 14 days with the folowing lbs. and keep the same reps as last time. i think that is posibel
Benche press 11 lbs.
Barbell Curl 6,6 lbs.
squat 15 lbs.

barzel

ohh by the waye i found this Kgs to Lbs converter so i will post in lbs now. http://www.healthyweightforum.org/eng/converter.asp

Vegeto

Your log is a little tough to read. You might consider using the bold function and put spaces in between certain areas.... like this example-

Friday
Squats 5x5
Front squats3x5....

Sunday
Overhead press 5x5
Rear delt laterals 3x5...

I just find it strange that no one has commented on your log so far, and I'm guessing that this is the reason. I don't know anything about DC so I have no critiques, but good luck with your program and goals. :nosthumbs

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barzel

thanks m8 i will keep that in mind...

barzel

Day 18 12 april

Training log from day 17:run:

(last time) this time
Biceps: Barbell Preacher Curls (66Lbs 6+2reps)
66lbs 10,6,5,4,2reps
Forarme: Alt Pinwheel Curl (26,4Lbs 10,8,6,4,2reps)
26,4Lbs 12,10,8,4,2reps
Calves: Seating calf raises (77Lbs 12+12rep)
143LBS 12,12rep
Ham: Standing leg curls (33Lbs 12+10)
33Lbs 15,15reps:banghead:
Quads: Squats (44Lbs 20+10)
110Lbs 8,8reps:greatjob:

Dont know if this is easyer to read but im trying.
Forgot my log book, when I went to training, so i hade to guess what i lifted laste time, but it looks okay now when i compar the results. I'm not satisfaied whit my Standing leg curl but otherwise I think I'm making greath progress
:line:

barzel

Day 19 13 april:fruity:

(last) this time
:funky: :fingersxd
decline bench (110LBS 6+2reps) 132Lbs 9,4,4 reps
shoulder press machine (66Lbs 6+2)66Lbs 9,5,3,2 reps
smith cabel pull (77lbs 8+6+2) 77Lbs 10,8,6,5,2 reps
Racked chines to back (6+2) 8,6,4,2 reps
DB row (39,6Lbs 16+10) 44Lbs 15,15 reps

I'am at 0 energy now and for the last 2 days don't know if im overtrainning.

my squas playing diten go well at all, yester day

thinking about droping my sunday training this week, to get fully rested, but might move it up to saturday and drop the squas rest of this week.

think I need a party ore somthing to get my motivation back :rave:

DarkFalcon

Hey Barzel just noticed you have a DC log. I haven't had time to read it but I'll check it out in a bit. Good luck with it and welcome to IronMass!

barzel

day 24 18-april

Log from day 21

Biceps: Incline dumbel Curls
Last:30,8 Lbs 6,3 reps
This time:33 Lbs 6,5,2 reps

Forarme: Rev Cabel Curl
Last:38,5 lbs 6,2 reps
This time:55 lbs 12,12 reps

Calves: calves on a leg press
last time 176 lbs 12,13 reps
This time 121 lbs 12,12 reps

Ham: leg extension
Last time 77lbs 12,10 reps
this time 88lbs 8,6 reps

Quads: leg press
last time 110lbs 20,20 reps
this time 110lbs 12,12 reps

Coments: whas feling wery low after this work out, i gave every thing i had and it simply whas, no good.
maybe to mutshe cardio in the week both squash and football, but still a depresing work out.

Log from day 24

Brest: Bench press
last time 154lbs 2. 137,5Lbs 6, 2
This Time 143Lbs 6,3,1

shoulders: Arnold press
Last time 26,4 Lbs 10,8,6,4. 30,8Lbs 2
This time 30,8 Lbs 6,4,3

Triceps: Skull Chrusers
Last time 22lbs 16,14,12,10,8,6,4 and 30,8 Lbs 2
This time 44Lbs 12,6,2

Back W: Racked chins to front
Last time 8,6,4,2 reps
This time 12reps and 22Lbs 4,3reps

Back T: Dead Lift
last time 66lbs 12,10
This time 44LBS 55Lbs 66Lbs 77Lbs 88Lbs * 12 reps
and 99Lbs 6reps

Coments
Greath Work out. I'm feling greath again i will try uping my protein intake and also start on som kreatin

if that dosent work and i go dead again i probably will train only 2 times a week.

barzel

Day 26 20-april

NO training today :lsaber:
shoulder pains last 3 days whent to a kiopractor yester day and today have to wait until tomorow with training.

also i have to work all night today course one of my employies F..... up:crazy1: so i hade to fire him today.

hope im rested late tomorow, so i cane train any way. Started taking protein and kreatin 2 days ago hoope it will help on my rest:fingersxd

NYCmitch25

LOL :rock2:

NYCmitch25

LOL :rock2:

Good luck.

barzel

Day 27 21-April

Biceps: Barbell Curl
Last time 59,4Lbs 12,4,2
This time 66Lbs 8,4,3

Forarme: Alt. Hammer Curl
Last time 26,4Lbs 20,6
This Time 30,8Lbs

Calv: Standing Calv press
Last time 165Lbs 12,12
This Time 176Lbs 12,12

ham: Stiff leg deadlift
Last time 114,4Lbs 6,6
This Time 88,99,110,132,154,176Lbs x 6 reps

Quads: Hack Squart
Last time 114,4Lbs 6,6 (with barbell)
This Time 308Lbs 8 and 242Lbs 15 (in Hack Squart machine)

Coments:
:5hammer::5hammer::weird::5hammer::5hammer:
I LOVE THIS POGRAM
DC IS THE BEST :buttlick:
I Can Hardly move right now my legs are killing me and i love it

barzel

Day 29 23-April

Todays Log.

Chest: Incline Barbell RP 11-15
Last time 88lbs 16 110lbs 5+2
This Time 115Lbs 18rp

Shoulders: Hammer press RP 15-20
Last time 30,8lbs 8+5+2
This time 33Lbs 10rp

Triceps: Closed Grip bench press RP 15-20
Last Time 88lbs 10+5+2
This time 99Lbs 18rp

Back W: Pull down to front RP 15-20
Last Time 110lbs 10+6+5+3+2
This time 121Lbs 20rp

Back T: Smyth Rowes SS 10-12
Last time 110lbs 12 121lbs 12
This time 132Lbs 12, 8,


Coments:
I'm Starting to understand this DC training better.
rest paus sets(RP) i do like this now.

load up a heavy weight and take as many as i cane, then 20sec pause wher i rack the weight.

and then again as many as i cane with the same weight and rack, and one moor with the same weight as many as i cane.

And then thats it for that exercise 3 sets to failuer with 20 secs break betwen sets.

for standart sets I take 10-12 reps a 30 sec pause and 10-12 reps againe

exept for straight leg deadlift and all Quads exercise

straight leg deadlift i take 70% of the weight i last time dit 6 reps with and then i do 6 reps with that and add 10% weight and do 6 reps moor

and add 10% weight and do 6 reps moor until i cant make 6 reps. i then note in my log book the last weight i coude take 6 reps with.

alle Quads Exercises i do a heavy set 4-8 reps and then take 20-30% weight off and do a set with 20reps. that is the plan any way last time i only got to 15reps and the pain whas fantastic. :chainwhip:

Im 33 years old and i think my gains so far doing DC training is simply fantastic. I hope to hold up this then i will reache my goals, so mutsch sooner.:zoom:

Sholiz

DC is pretty crazy man! I caught DC in the logs, keep this baby updated!

If you need help with DC-style training let me know, I've been training this way for a year now.

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