Adam's DC style training log!

[Ajk_Lpool]

ADAM GOES DC STYLE WITH TRAINING!

STATS;

Name: Adam
Age: 17
D/O/B: 30/8/1989
Training experience: Since Febuary 2005
Height: 5 ft 9 inches
Weight: 189lbs (13 stone 7lbs)
Penis size: 14 inches


INTRODUCTION - Hello and welcome to my new journal! I have decided to switch to Doggcrap's training principles simply out of sheer curiosity. After studying it for the last three days, I have prepared myself to carry out the intensity that it requires to its fullest extent. For those of you who have never heard of DC training before, I will list links to the articles after this introduction.

The basic principles of DC training;

"Heavy progressive weights, lower volume but higher frequency of bodyparts hit, multi-rep rest pause training, extreme stretching, carb cuttoffs, cardio, high protein intake and blasting and cruising phases (periodization)."

An insight into the training: http://www.intens************/showthread.php?t=19724

THE SPLIT

The training split is segregated into two workouts which hit your whole body. The stereotypical plan is as follows;

Monday (1)

Chest
Shoulders
Triceps
Back width
Back thickness

Wednesday (1)

Biceps
Forearms
Calves
Hamstrings
Quads

--

Friday - Repeat Monday's bodyparts

Monday - Repeat Wednesday's bodyparts.

--

As you can see, this way you are hitting each bodypart two times in 8 days, and only training 3 days each week.

HERE'S WHERE IT GETS COMPLICATED!; So let's learn more about Dante's principles and his style of training

Let's talk about the actual training now. This is going to get complicated, so bear with me.

-For each bodypart, you pick 3 EXERCISES. These three exercises will be the only exercises that you perform for each bodypart. On every training day that comes, you will use one of your chosen exercises, and rotate them until you're back to square one. Here's an example of the concept I am explaining;

Monday session (1)
Chest - Incline dumbell presses

Friday session (2)
Chest - Weighted dips

Wednesday session (3)
Chest - Incline dumbell flies

-As you can see, there is two weeks until you hit each exercise again. This keeps rotating itself so you workout every Monday, Wednesday and Friday.

Now, the intense part!

-As mentioned, Dante's main principle is simple: Progression. That means lifting heavier weights, week after week on every exercise. I.E; You get 6 reps on 90lb dumbells for presses. Next time they come around you get 6 again. The outcome? You plateau, and you HAVE TO DROP THAT EXERCISE! if you want to keep holding onto your favourite exercises then you HAVE to beat your previous PR. This leaves you in an all out battle with every exercise.

-Although this sounds theoretically impossible, there is a bit of a catch. DC training is focused on a REST PAUSE SYSTEM for EVERY SET (Excluding dangerous exercises, such as quad work or back thickness work; Squats and Deads). An example of rest pause training is as follows; let's take a look at a Dante quote leading us through a typical set DC style.

"Ron harris: Could you walk the readers through a set, DC style? Let?s assume the person is properly warmed up and ready to do a set on say, close-grip lat pulldowns."
DC: "They would explosively pull it down to the chest and then on the negative return they would resist (control) on the way up. I don't want specific seconds, or a certain time amount, I just want control on the negative to the point if they had to, they could easily reverse direction. They would keep going to the point in the set where they would reach failure, hopefully between rep 7 and 10. At that point, they would take 10-15 deep breaths (usually 22 seconds or somewhere in that area) and then start the exercise again and go to failure once again . Then another 10-15 deep breaths. And then once again to failure. During the rest pauses you do not stay strapped to the bar or anything, you take your 10-15 deep breaths and then get back in there. Oxygen is the key here. What I'm looking for in a restpause set usually is a 11-15 rest pause total (with 3 failure points in that set). That usually comes out to something like 8 reps (failure) ...10-15 breathes....4 reps (failure)....10-15 breathes.... 2 reps (failure) = 14 rp. (hypothetically a total of 11-15 rest paused reps is what im after). "


So there you see, you have a target number of reps for each exercise split up into three sections, with around a 20 second rest in between each set (10-15 deep breaths). This is applied to all exercises that are not dangerous. For an exercise such as squats and leg work, Dante perscribes what he calls a "Widowmaker". This is basically a set of all out failure, 20 reps after your main working set which usually is around 4-8 6-10 reps.


FINISHING TOUCHES TO DC PRINCIPLES

- After all exercises, it is essential to STILL lower slowly on the eccentric part of the movement; i.e you fail on incline presses at the top. Your partner must help you lower the weight for one last repetition. (NOTE: there is no concentric phase to this). The logic behind this is for extra cellular damage and over time greater gains. All positive repetitions (concentric's) should be performed explosively.

- Dante feels it is crucial to include serious stretching after you have performed each exercise. SERIOUS stretching. This is for up to 30-60 seconds, until the pain is agonising!
"Extreme Stretching: it must be done, it's imperative. It stretches fascia and helps recovery immensely. It will dramatically change your physique in a short amount of time if done right, trust me on that."

-Dante still firmly believes in cardio during bulking and not getting out of shape. His program is designed to put on lean muscle mass, and he feels nobody should have to put on extra fat during his program.

-Nutritionally he believes in a high protein diet and carb cut-offs after around 5pm (Depending on the time you train). He quotes that you have to eat like a 300lb mass monster in order to grow like one.

-Every 6-12 weeks, you go into "cruise mode". This is absolutely imperative to the program. You then go back into "blast mode"


To learn more about Doggcrap training, here is his whole training routine with thoughts as well.

http://dc-training.blogspot.com/


..Onto my routine...

[LSU1]

in

[Ajk_Lpool]

AJK'S EXERCISE SELECTION FOR THE DC ROUTINE

Note: Stretching is performed after each exercise for 30-60 seconds. Abs and cardio may be alternated in on off days. Calves are performed with an extra long negatives and a held peak contraction. I have modified the exercise order for each bodypart in order to be able to hit squats more intensley.


Monday's session (1)

Chest: Incline dumbell presses - 14 reps REST-PAUSED
Shoulder's: Smitch machine shoulder press - 16 reps REST-PAUSED
Triceps: Decline skullcrushers - 16 reps REST-PAUSED
Back width: Hammer chin-ups - 14 reps REST-PAUSED
Back Thickness: T-Bar rows - 8 reps - 4 reps


Wednesday's session (1)

Biceps: Barbell curls - 16 reps REST PAUSED
Forearms: Hammer curls - 16 reps REST PAUSED
Quads: Back squats - 8 reps; Widowmaker - 20 reps.
Hamstrings: Seated leg curls; 20 reps REST PAUSED
Calves: Donkey calf raises; 16 reps REST PAUSED


Friday's session (2)
Chest: Weighted chest dips - 14 reps REST PAUSED
Shoulder's: Seated glass laterals - 16 reps REST PAUSED
Triceps: Decline close grip bench press - 16 reps REST PAUSED
Back width: Behind neck pull-ups - 14 reps REST-PAUSED
Back Thickness: Rack deadlifts - 8 reps - 4 reps.


Monday's session (2)
Biceps: Incline dumbell curls - 16 reps REST PAUSED
Forearms: Reverse grip curls - 16 reps REST PAUSED
Hamstrings: Stiff legged deadlifts - 8 reps - 5 reps
Calves: Standing calf raises - 16 reps - REST PAUSED
Quads - Leg extentions - 20 reps - REST PAUSED


Wednesday's session (3)
Chest: Incline dumbell flies - 16 reps - REST PAUSED
Shoulder's: Dumbell shoulder press - 14 reps - REST PAUSED
Triceps: Reverse grip pressdowns - 20 reps - REST PAUSED
Back width: Underhand lat pulldowns - 18 reps - REST PAUSED
Back Thickness: Yates row - 10 reps - 6 reps


Friday's session (3)
Biceps: Cable curls - 16 reps - REST PAUSED
Forearms: Behind back wrist curls - 30 reps - REST PAUSED
Quads: Hack squats - 8 reps - Widowmaker; 20 reps
Hamstrings: Lying hamstring curls - 20 reps - REST PAUSED
Calves: Seated calf raises - 16 reps - REST PAUSED



That's it folks. I must say, I've never been this excited before a split before. I start Monday, so in the meantime, feel free to ask questions, post reccomendations etc.

-Adam

[Ajk_Lpool]

in

[daYDreAmErX]

I'm in

[Ajk_Lpool]

I'm in

Nice. Thanks

[Dustin92]

This should be interesting. Count me in bro!

[the iron junkie]

Prepare for an ass whooping

[lewdog_5]

Prepare to get blasted. I am stoked to see how this goes. Hope you plan on eating like a horse with this program.

I am in

[Rog447]

Cant wait to see your progress! im in, good luck adam!

[sparxxx13]

You know I'm in this ****, show me something

[Ajk_Lpool]

This should be interesting. Count me in bro!

Thanks Dustin. Indeed it should be interesting. I'm excited as hell!

Prepare for an ass whooping

Haha. Tell me about it. If what I heard is true, I better be damn ready.

Prepare to get blasted. I am stoked to see how this goes. Hope you plan on eating like a horse with this program.

I am in

Thanks man good to have ya. I agree with you, I can't wait to see how it goes myself.

Cant wait to see your progress! im in, good luck adam!

Thanks Ryan! I can't wait, either

You know I'm in this ****, show me something

Thanks John! I knew you'd be here





..Just about to upload some pics. Might be a few start one's so that I can compare them in a few weeks time. Show you the big bag of whey I bought today as well! It's hyoooge!

Thanks for all the support people. I am going to post a diet plan up later as well. Not only is my training going to have to be bumped, but my diet is gonna have to go extreme as well.

[homelifter]

sub'd. Are you going to post the stretches you do as part of DC?

[Ajk_Lpool]

sub'd. Are you going to post the stretches you do as part of DC?

Thanks! Yes I will post them in a second for you. I'll just upload them onto photobucket.

[TG_94]

Im Dustin92' little brother and he told this would be a good journal to subscribe to.
Good luck on the new training method.

*subscribed*

[Ajk_Lpool]

Chest stretch;



Quad stretch;



Shoulder stretch;



hanging back stretch;



Tricep stretch;



Bicep stretch;

[Ajk_Lpool]

Hamstrings;

[Ajk_Lpool]

Just a quick note as well; on the stretches you can use weight for such as chest, the program reccomends you take your around a 70% of your max load and hold the stretch for as long as possible. Apparently, the statics become agonising but it's imperative to the plan so no complaints

[ThickAsABrick]

Ooh, new journal!


In!

[homelifter]

Gave you your first 5 stars...good luck.

[Ajk_Lpool]

Ooh, new journal!


In!

Hello.

How was your vacation mate?

[Ajk_Lpool]

Gave you your first 5 stars...good luck.

Thank you!


I'm just so excited to start this lol... When Monday comes around, I'm gonna explode.

[Dustin92]

5 Stars as well. I'm sure this journal will live up to it

[SwagMorris]

Cool! I've always wondered what those stretches looked like that the DC guys do.

[Ajk_Lpool]

Cool! I've always wondered what those stretches looked like that the DC guys do.

Sup Dan. I don't know if those are the actual original one's that they do, but those are what were posted in the thread on the website which shows them. I don't really know if it matters what stretch you do though, as long as it's done with heavy resistance.

[Ajk_Lpool]

Im Dustin92' little brother and he told this would be a good journal to subscribe to.
Good luck on the new training method.

*subscribed*

That comment almost got away from me! haha. What's up little fella? I'm sure you'll learn a lot around here. Thanks for subscribing.

[TG_94]

That comment almost got away from me! haha. What's up little fella? I'm sure you'll learn a lot around here. Thanks for subscribing.

I thought you almost missed it too. lol. I've heard good things of you from my brother and I suspect that I will learn some good stuff from you.

[Ajk_Lpool]

I thought you almost missed it too. lol. I've heard good things of you from my brother and I suspect that I will learn some good stuff from you.

I will transfer my super rep powerz to you for that nice comment


EDIT: Spread too much I'll getcha on the re charge. Congrats on making the commitment to bodybuilding.

[TG_94]

I will transfer my super rep powerz to you for that nice comment


EDIT: Spread too much I'll getcha on the re charge. Congrats on making the commitment to bodybuilding.

Thats allright man. Thanx alot. Dustin got me into it and I would like to become more fit and healthy.

Once again thanx.

[SDFlip]

you dont have to do those exact stretches. as long as you stretch, you should be fine. i found better stretches for triceps and back. other DCers use a different biceps stretch... so do what works for you.

those db exercises are gonna be tough to r/p with.... getting them in place is a b*tch!