Shilling's Mission for Mass

Shilling · 05-07-2005, 03:45 AM

This is my DC workout, enjoy!

Chest: DB Press - 11-15 RP
Shoulders: Arnold Press - 11-15 RP
Triceps: Dips - 15-20 RP
Back Width: Lat Pulldown - 15-20 RP
Back Thickness: Smythe Rows - 12

Biceps: Barbell Curls - 15-20 RP
Forearms: Wrist Curls - 12-15
Calves: Seated Raises - 12
Hamstrings: Leg Curls - 15-20 RP
Quads: Leg Press - 4-8, 20

Age: 18
Weight: 135 lbs. - Height: 6 ft.

Shilling · 05-28-2005, 03:31 AM

My first DC workout:

Chest: DB Press - 40 x 12
Shoulders: Arnold Press - 25 x 12
Triceps: Dips - 0 x 18
Back Width: Lat Pulldown - 80 x 15
Back Thickness: Smythe Rows - 50 x 12

I did the stretches for 30 seconds each. I'm pretty tired, and I've fallen in love with DC training. I don't see how I'm going to increase my poundage by 5 pounds each week...

Shilling · 05-31-2005, 10:20 AM

Worked out at Midnight. I have a 24/7 gym.

Biceps: Barbell Curls - 45 x 15
Forearms: Wrist Curls - 55 x 18
Calves: Seated Raises - 100 x 12
Hamstrings: Leg Curls - 50 x 15
Quads: Leg Press - 360 x 4, 200 x 20

Overall, pretty good. I need to eat more during the day, but I'll be up to par in no time. I'm really enjoying this. Now I get to start raping the log book

**Sholiz** · 05-31-2005, 11:56 AM

Did you work up to a heavy 8 repper on leg press?

Are you straight setting or the reps you include RP?

It's not easy to rape the log book, mental part of it is the biggest sisue. If you go into the gym expecting an easy day, well, get with the program and go heavier

Shilling · 05-31-2005, 09:00 PM

Quote:

Originally Posted by Sholiz

Did you work up to a heavy 8 repper on leg press?

Are you straight setting or the reps you include RP?

My heavy set on legs is 4-8, then my next set is the widowmaker. I could only squeeze out 4 reps of 360.

Yep, I'm rest pausing. The workout I do is in the first post of this workout log.

Shilling · 06-02-2005, 07:12 AM

Chest: DB Press - 40 x 14
Shoulders: Arnold Press - 25 x 14
Triceps: Dips - 0 x 20
Back Width: Lat Pulldown - 90 x 12
Back Thickness: Smythe Rows - 55 x 12

I'm slightly dissapointed because I had a lot of trouble with the weights today. I was tired, and didn't have a good diet. Next Monday, I'll have to increase the weight on every exercise. We'll see if I'm up to it...

Shilling · 06-04-2005, 06:12 AM

Biceps: Barbell Curls - 45 x 18
Forearms: Wrist Curls - 65 x 15
Calves: Seated Raises - 110 x 12
Hamstrings: Leg Curls - 70 x 15
Quads: Leg Press - 360 x 5, 210 x 20

I'm making good gains, and also realizing that your mental game plays a huge role in the iron you move. I got to meet two cage match fighters at the gym too.

**antihero** · 06-04-2005, 03:13 PM

this isnt a DC workout, your missing far too many factors/principals of DC.

Actual Size · 06-04-2005, 03:19 PM

Quote:

Originally Posted by antihero

this isnt a DC workout, your missing far too many factors/principals of DC.

Yup...........

Shilling · 06-04-2005, 08:28 PM

No I'm not. Tell me what I'm missing?

Actual Size · 06-05-2005, 12:46 PM

Quote:

Originally Posted by Shilling

No I'm not. Tell me what I'm missing?

Im I missing something here why are you always doing barbell curls?

**antihero** · 06-05-2005, 05:28 PM

well thereim slightly pressed for time at the moment, but i will point a few things that are blatenly obvious.

a) you are only doing one exercise per bodypart - you are supposed to be rotating three different exercises. ill give you an example. if you are doing biceps, and your first exercise is barbell curls, the next time biceps come around you do preacher curls, then the next time, its something different. you shouldnt be repeating the same exercise for 2-3 weeks.

b) you are not recording your RP sets properly - you should be recording it like this 12 + 8 + 3 (made up numbers). that way you know how many reps you do during each part of the set.

c) you are not doing all the DC stretches as explained by Dante - DC stretches were made and put into use FOR A PURPOSE. it stretches the fascia of the muscle which allows for more muscle growth, and it also speeds recovery.

d) your exercises are not as good as they could be - there is a sticky of DC approved exercises. those are the exercises that have been approved by DC for this routine. you can use others, but through training people, he has found that those are the ones that yeild the best results.

Shilling · 06-05-2005, 11:40 PM

Quote:

Originally Posted by antihero

a) you are only doing one exercise per bodypart - you are supposed to be rotating three different exercises. ill give you an example. if you are doing biceps, and your first exercise is barbell curls, the next time biceps come around you do preacher curls, then the next time, its something different. you shouldnt be repeating the same exercise for 2-3 weeks.

Wow, you're right. I don't know how I missed that. I'll change that immediately.

Quote:

b) you are not recording your RP sets properly - you should be recording it like this 12 + 8 + 3 (made up numbers). that way you know how many reps you do during each part of the set.

This isn't necessary. This log is only to keep me motivated and on schedule...

Quote:

c) you are not doing all the DC stretches as explained by Dante - DC stretches were made and put into use FOR A PURPOSE. it stretches the fascia of the muscle which allows for more muscle growth, and it also speeds recovery.

I do all of the DC stretches, I just don't perform some of them the exact way he does. A stretch is a stretch. Some people stretch their hamstrings by putting their heal up on a high surface, and reaching towards their toe. Some people stand with their legs in a "V" and touch their toes. No difference. I'm doing the DC stretches perfectly fine.

Quote:

d) your exercises are not as good as they could be - there is a sticky of DC approved exercises. those are the exercises that have been approved by DC for this routine. you can use others, but through training people, he has found that those are the ones that yeild the best results.

In-Human, Khan, and USMuscle have seen my workout. They approved. The exercises are fine.

Shilling · 11-14-2005, 07:15 PM

Shilling · 11-14-2005, 07:18 PM

Wow I was a pussy back then. Didn't know shit.

Flowsybaby · 11-14-2005, 08:16 PM

Then lets see some new updates.

**Peaked_18** · 11-14-2005, 08:37 PM

Quote:

Originally Posted by Shilling

Wow I was a pussy back then. Didn't know shit.

Welcome back Shilling, see you got my PM.

05-07-2005, 03:45 AM	#1
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	Shilling's Mission for Mass This is my DC workout, enjoy! Chest: DB Press - 11-15 RP Shoulders: Arnold Press - 11-15 RP Triceps: Dips - 15-20 RP Back Width: Lat Pulldown - 15-20 RP Back Thickness: Smythe Rows - 12 Biceps: Barbell Curls - 15-20 RP Forearms: Wrist Curls - 12-15 Calves: Seated Raises - 12 Hamstrings: Leg Curls - 15-20 RP Quads: Leg Press - 4-8, 20 Age: 18 Weight: 135 lbs. - Height: 6 ft. Last edited by Shilling : 05-31-2005 at 09:04 PM.

05-31-2005, 11:56 AM	#4
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Did you work up to a heavy 8 repper on leg press? Are you straight setting or the reps you include RP? It's not easy to rape the log book, mental part of it is the biggest sisue. If you go into the gym expecting an easy day, well, get with the program and go heavier __________________ You hear me before you see me, I got King Kong in the trunk

06-04-2005, 03:13 PM	#8
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	this isnt a DC workout, your missing far too many factors/principals of DC. __________________ ****************** 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. ******************

06-05-2005, 05:28 PM	#12
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	well thereim slightly pressed for time at the moment, but i will point a few things that are blatenly obvious. a) you are only doing one exercise per bodypart - you are supposed to be rotating three different exercises. ill give you an example. if you are doing biceps, and your first exercise is barbell curls, the next time biceps come around you do preacher curls, then the next time, its something different. you shouldnt be repeating the same exercise for 2-3 weeks. b) you are not recording your RP sets properly - you should be recording it like this 12 + 8 + 3 (made up numbers). that way you know how many reps you do during each part of the set. c) you are not doing all the DC stretches as explained by Dante - DC stretches were made and put into use FOR A PURPOSE. it stretches the fascia of the muscle which allows for more muscle growth, and it also speeds recovery. d) your exercises are not as good as they could be - there is a sticky of DC approved exercises. those are the exercises that have been approved by DC for this routine. you can use others, but through training people, he has found that those are the ones that yeild the best results. __________________ ****************** 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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05-28-2005, 03:31 AM	#2
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	My first DC workout: Chest: DB Press - 40 x 12 Shoulders: Arnold Press - 25 x 12 Triceps: Dips - 0 x 18 Back Width: Lat Pulldown - 80 x 15 Back Thickness: Smythe Rows - 50 x 12 I did the stretches for 30 seconds each. I'm pretty tired, and I've fallen in love with DC training. I don't see how I'm going to increase my poundage by 5 pounds each week...

05-31-2005, 10:20 AM	#3
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	Worked out at Midnight. I have a 24/7 gym. Biceps: Barbell Curls - 45 x 15 Forearms: Wrist Curls - 55 x 18 Calves: Seated Raises - 100 x 12 Hamstrings: Leg Curls - 50 x 15 Quads: Leg Press - 360 x 4, 200 x 20 Overall, pretty good. I need to eat more during the day, but I'll be up to par in no time. I'm really enjoying this. Now I get to start raping the log book

06-02-2005, 07:12 AM	#6
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	Chest: DB Press - 40 x 14 Shoulders: Arnold Press - 25 x 14 Triceps: Dips - 0 x 20 Back Width: Lat Pulldown - 90 x 12 Back Thickness: Smythe Rows - 55 x 12 I'm slightly dissapointed because I had a lot of trouble with the weights today. I was tired, and didn't have a good diet. Next Monday, I'll have to increase the weight on every exercise. We'll see if I'm up to it...

06-04-2005, 06:12 AM	#7
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	Biceps: Barbell Curls - 45 x 18 Forearms: Wrist Curls - 65 x 15 Calves: Seated Raises - 110 x 12 Hamstrings: Leg Curls - 70 x 15 Quads: Leg Press - 360 x 5, 210 x 20 I'm making good gains, and also realizing that your mental game plays a huge role in the iron you move. I got to meet two cage match fighters at the gym too.

06-04-2005, 08:28 PM	#10
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	No I'm not. Tell me what I'm missing?

11-14-2005, 07:15 PM	#14
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	...

11-14-2005, 07:18 PM	#15
Shilling Amateur Join Date: Apr 2005 Posts: 82 Recipes: 0 Rep Power: 4	Wow I was a pussy back then. Didn't know shit.

11-14-2005, 08:16 PM	#16
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Then lets see some new updates.