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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: natural al on February 23, 2007, 10:06:15 AM



Title: Natural Al's DC training Journal
Post by: natural al on February 23, 2007, 10:06:15 AM
I'm gonna try to keep this updated as much as I can but I can't promise anything:

I'm on a "3 way split" right now in DC terms meaning I have my BP's broken into 3 groups vs. the standard 2.  This is to allow me to concentrate on bringing up a weak bodypart.  I can't say specifically what I'm doing for that bodypart cause I promised the person who suggested it that I would not reveal it, that person is a friend of mine and I won't betray his trust.

Today went:

Back Width-Hammer High Pull-285*16 RP with 20 partials and a 60 second stretch at the end.  I dont' know the name of this particular machine as it's not labeled so I call it a high pull, it's like the pulldown machine that David henry used in his back and bicep training article in Flex last year.

Back Thickness-Hammer Rows-155*25 with my left arm and 30 with my right rest paused.  I rest paused this thickness movement cause my low back isn't really at any risk, my chest is againts a pad so there is no strain.  I also go for higher reps with this cause I maxed out the machine last summer doing 4-6 reps. 

Icarian Preacher Curl-120*13RP with a 20 second static and 60 second stretch.

Pinwheel Curls-30*22 with my left arm and 28 wtih my right, Rest Paused.

I also did 20 minutes of cardio afterwards, HR at about 150 BPM.  This is to keep my lungs strong cause I have asthma and to burn BF while glycogen is depleted.  I weigh about 211 at 5'7 and am THINKING of doing a natural show at the end of the year so I'm easing into things.

Might do abs tonight, we'll see.

here's an example of how I increased the resistance on each movement:

high pulls-I used 10 more pounds on this movement than last workout

rows-I used 20 more pounds on this movement, last workout was the first one doing these and I just picked a weight I thought would be a good starting point for.  I expect to keep reps at about 15-20 for these and really pile on the weight.

preachers-no weight increase but got 2 more reps.  Usually I wouldn't let my reps go below 12 on this movement but I increased the poundage by 20 last workout so I only got 11.

Pinwheel curls-just a 5lb increase, would have liked to hit 30 reps with each arm but oh, well.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 26, 2007, 09:40:29 AM
today was a little different, I'm trying out a new movement for chest, I haven't done DB flyes in years and wouldn't recommend them as a DC movement but I need a break from all the pressing movements for a ltitle while.  One they start to be a pain in the ass I'll drop em.

Chest-DB Flyes-45*20RP-I did a 2 count at the bottom and did them in Dorian style, limiting the range of motion at the top to keep tension on the chest.  I then did a 60 second stretch and then I did a widowmaker, I can't go into exactly what I'm doing but I did 90*9, 1 more rep than last time.

Shoulders-Icarian Press-62.5*13-15RP-this is a wierd machine, you press up and out so it's hard to generate any power on it, I don't really like it but I get sore from using it.  I did one arm at a time and once I failed on the last set I grabbed a 25lbs DB and did partial lateral raises to failure.  I go until I literally can't move the weight anymore.  Normally I would do a static or partials on the pressing movement but it's almost impossible to get it back up into position.  I then did a 60 second stretch.

Close Grip BP-255*14, nothing fancy, 2 more reps than last time. 

20 min of cardio at the end.  I weighed about 209 today. 


Title: Re: Natural Al's DC training Journal
Post by: alexxx on February 26, 2007, 10:44:56 AM
Where are the pictures?


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 26, 2007, 11:20:01 AM
Where are the pictures?

of what?


Title: Re: Natural Al's DC training Journal
Post by: alexxx on February 26, 2007, 11:22:38 AM
of what?

You tell me.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 26, 2007, 11:48:34 AM
You tell me.

I'm sure people are dying to see pics of me ::) ::) ::) ::)

let's see since I'm natural and people are dying to get ammunition to use againts me it'll either be:

man, you look like a swimmer
there's no way your a natural

or any combination of the above.  Why would I post a pic?  I don't care what anyone on this site thinks of me.  I might compete at the end of the year in a natty show so I'm sure pics will be around sooner or later.

I honestly don't see what I have to gain at this point. 

what do you think I look like?


Title: Re: Natural Al's DC training Journal
Post by: alexxx on February 26, 2007, 02:07:26 PM
I'm sure people are dying to see pics of me ::) ::) ::) ::)

let's see since I'm natural and people are dying to get ammunition to use againts me it'll either be:

man, you look like a swimmer
there's no way your a natural

or any combination of the above.  Why would I post a pic?  I don't care what anyone on this site thinks of me.  I might compete at the end of the year in a natty show so I'm sure pics will be around sooner or later.

I honestly don't see what I have to gain at this point. 

what do you think I look like?

By posting a pic you can show better progress and make more people agree with the routine you are following. You always make these 3 paragraph posts to why you are doing this and blah blah blah... So why not prove with one pic that you know what you are talking about so that people we start reading your long posts. Not that I do not enjoy the pure comedic value of them.

I think you look fine.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 27, 2007, 04:28:59 AM
By posting a pic you can show better progress and make more people agree with the routine you are following. You always make these 3 paragraph posts to why you are doing this and blah blah blah... So why not prove with one pic that you know what you are talking about so that people we start reading your long posts. Not that I do not enjoy the pure comedic value of them.

I think you look fine.

the posts are set up that way to give people an idea of what I'm doing and why, once I go through one cycle I'll stop giving the explanations.  Maybe I go a little overboard initially but it will stop.  What's the use of having a journal online if all you do is say bench 3*10, followed by pulldowns 3*15?  Someone will look at that and there will be no rhyme or reason to it.  DC is a known program on the net but i dont' think alot of people understand it so I'm trying ot lay some groundwork. 

If anyone else wants to provide feedback let me know.


Title: Re: Natural Al's DC training Journal
Post by: columbusdude82 on February 27, 2007, 05:38:01 AM
Very informative posts, natural al.. don't let the thread get derailed!


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 27, 2007, 05:46:09 AM
Very informative posts, natural al.. don't let the thread get derailed!

so you don't find the explanations of why I'm doing certain things boring and destracting?  I honestly want people to understand my mindset, if something doesn't look right or doesn't make sense, let me know.

BTW-the Close Grip Bench Presses were done on a smith machine, most pressing movements are done on a smith, I set the stops so I dont' kill myself and go, it's a safety issue.  I dont' trust people to spot me. ;D


Title: Re: Natural Al's DC training Journal
Post by: columbusdude82 on February 27, 2007, 05:56:52 AM
You know alot more about DC stuff than I do for sure.. I haven't studied it as well as I've been wanting to. This thread seems promising. I can learn alot from it, so keep it up!


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 27, 2007, 09:16:23 AM
big leg day :P :P

Calfs-hammer Calf Sled-325*12 done in DC fashion, 20-30 second rest and then partials until total failure, about 30 reps

hamstrings-Lying Leg Curl-165lbs*12 reps, no static but a 60 second stretch for both legs

Quads-V-Squat-455*12 Straight set with 20 partials at the end.  This is a variation of the Hammer V-Squat, don't know what company makes it, I dont' really like it as much as the hammer version but it keeps my back straight so it's a good alternative for me.

Precore Leg Press-330*21-total failure, I actually worked in with a guy-which I never do-and he said I was insane when I was done.



no cardio on leg day but I might do abs tonight, we'll see.


Title: Re: Natural Al's DC training Journal
Post by: davie on February 27, 2007, 09:58:41 AM
SOunds v good mate, 2 quad exercises i c?!

do u do ur partials on calf work straight after hard set, or do u have wee break?

keep the logg going, v interesting?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 27, 2007, 10:14:29 AM
SOunds v good mate, 2 quad exercises i c?!

do u do ur partials on calf work straight after hard set, or do u have wee break?

keep the logg going, v interesting?!

davie

the partials are something I came up with myself, they're not really a DC thing.  I'm being honest about what i do so I figured I'd list em.  I do my 12-15 reps, shake my legs out for 20-30 seconds and then go, the range of motion starts off as a half rep, very quick and then by the time I'm done I'm barely moving the wieght.  I keep the weight the same.  I usually get about 30 reps.

Calfs have improved the most of any BP using DC, I actually have em now whereas my lower legs looked like toothpicks before.


Title: Re: Natural Al's DC training Journal
Post by: Saxon on February 27, 2007, 12:13:22 PM
so you don't find the explanations of why I'm doing certain things boring and destracting? 

Been reading up on DC training recently and this is pretty interesting.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 27, 2007, 02:17:28 PM
I decided againts doing abs tonight, maybe tomorrow since it's an off day,  Abs for me are done in "max-ot" fashion.  I do 2 sets of a movement for uppers and 2 sets for lowers.  I actually have 4 different combinations I switch off with.  I've only been using one as of late consisting of rope crunch's and seated knee ups-that's what I call em anyway.  My abs are pretty thick meaning you can see them when I tense up but my BF isn't low enough to show them off.  I'll post a link to the AST site where they walk you through this type of ab workout tomorrow.  I try to do abs 2-3 times a week, usually I get them in twice but if I miss a workout I don't lose any sleep over it.


Title: Re: Natural Al's DC training Journal
Post by: ManBearPig... on February 27, 2007, 03:56:29 PM
what are you shooting for?

what are your goals?


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 27, 2007, 05:07:03 PM
what are you shooting for?

what are your goals?

actually right now I just like to work out.  I might do a show at the end of the year but with all the problems I've had over the last few years BB has really become less and less important.  I used to want to be one of the top naturals in the country but seems like everytime I get going real good I have some kind of disaster in my life...I won't go into exactly what has happened cause I have in the past and people on this site like to shove that kind of stuff in your face even when it is totally out of line.

Realistically I've had 1 six month period where I've been able to put it all together in the last 3 years or so.  I'm just trying to get in a couple of good blasts wthout everything in my life going to hell.

I'm about 3 years behind scheduale-sp-


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 28, 2007, 06:12:16 AM
link to the ab training article I talked about earlier:

http://www.ast-ss.com/articles/article.asp?AID=215


Title: Re: Natural Al's DC training Journal
Post by: BEAST 8692 on February 28, 2007, 07:51:11 AM
you're doing well al. keep it up.

i think alexx has a point though. it's difficult to really see the effectiveness w/o photos.

not saying you should post, just making the point.

maybe, when you provide your weight you can mention your body fat or something. dunno.

i disagree with your stance on 'thickening' and 'widening', etc. it just doesn't make sense to me.

imo, if you develop your lats, for example, they will be thicker and wider.





Title: Re: Natural Al's DC training Journal
Post by: natural al on February 28, 2007, 07:58:16 AM
you're doing well al. keep it up.

i think alexx has a point though. it's difficult to really see the effectiveness w/o photos.

not saying you should post, just making the point.

maybe, when you provide your weight you can mention your body fat or something. dunno.

i disagree with your stance on 'thickening' and 'widening', etc. it just doesn't make sense to me.

imo, if you develop your lats, for example, they will be thicker and wider.





well, telling the honest to god truth, I have not trained at a decent enough level for any extended period of time so I honestly don't think I'm in a position to post photo's at this time.  Like I said earlier, around 04 my family had a major life altering development that pretty much put training in a holding pattern.  Once that cleared up I had about 6 months to get going and started my first real blast in about July of last year, in august I was put in the hospital for diverticulitus which is basically a digestive problem, it was very mild but still sucked.  I was back in the gym about a week later-modified diet for about 2 months...in the meantime there was another development that pretty much devestated me on a personal leve...I dont' want to get into it on here but a few people on the boards know what I'm talking about.

So in reality this is only the 2nd really good blast I've had in 3 years.

I weigh about 210lbs, bodyfat is probably in the low to mid teens.  I have vascularity in my forearms and some in my lower quads and I have visable abs when I tighten them up, they're not ripped at all but they are there. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 28, 2007, 09:34:22 AM
today sucked. 

the plan was to go in do abs and do about 1/2 an hour of lite cardio.

I did abs as follows:

Precor V-Crunch Machine-I dont' know how to describe it but it hits the low abs really hard, I did 1*25 and 1*21.

Precor Crunch Machine-90*18, 100*14

jumped on the bike and about 5 minutes in I was breathing really heavy.  I have asthma and I forgot my medicine.  I stopped caught my breath and started again...no good.  it took me about an hour to get back to normal.  Terrible day.


Title: Re: Natural Al's DC training Journal
Post by: pumpster on February 28, 2007, 10:38:57 AM
there's such a thing as minding your own f'n business too. ::) ::)

Power rack's the standard response of some who believe that anything else including machines such as the Smith, aren't viable. Anyone should try every possibility for themselves before making any assumptions as to what's better.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 28, 2007, 11:08:47 AM
ok, simple answer for you huckler.

there are 4 smith machines where I train and 1 decent power rack.  Now in a perfect universe I could set up the power rack for all pressing movements but alot of the time someone ele is using it to squat or do deads in it so access is limited.  My goal is to get in and get out in a decent amount of time so waiting for a PR would be a waste of time.  The smith is easier to get and for what I'm doing is just as effective.  I don't care about stabalizer muscles-not at all.  All that matters to me is I either lift mroe weight or get more reps than the last workout...doesn't matter what the movement as long as I meet those criteria it's all good.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on February 28, 2007, 04:34:36 PM
I am sure natual al will post pictures when he is ready in the future. For now the program he is doing is all that counts. That is the way to pack on the weight fast! I should have never stopped it.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 28, 2007, 04:36:45 PM
you're doing well al. keep it up.

i think alexx has a point though. it's difficult to really see the effectiveness w/o photos.

not saying you should post, just making the point.

maybe, when you provide your weight you can mention your body fat or something. dunno.

i disagree with your stance on 'thickening' and 'widening', etc. it just doesn't make sense to me.
imo, if you develop your lats, for example, they will be thicker and wider.




the way the program is set up you do one movement specifically for thickness and one for width.  Could you get by doing strictly thickness movements?  Probably but I don't see the problem with using a movement to target widening the lats and another for thickening up the back.  Right now my 3 width movements are Parrellel grip pulldowns, underhand grip pulldowns and a hammer pulldown machine.  Thickness moves are rack deads, BB rows and hammer rows.  

I'm almost at the limit of what I can do on at least one width movement so I'm gonna try a new one, it's kinda like the old giorando pull ups if anyone knows what they are-they're not exactly the same but that's how someone described them over at IM.  I might work in rack chins...I have not made up my mind on those yet.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 01, 2007, 10:03:26 AM
good day today.  I change one thing around from the traditional 3 way DC split.  Usually DC will have you do arms and then do back.  Well, my grip f'n sucks so there is no way in hell I could do back after doing bi's and forearms.  I tried and it just did not work. 

back width-underhand pulldowns-205*16RP with a 20 second static and 60 second stretch

Thickness-Barbell Row:  250*4
                                 185*13

Bi's-Cable Curl-150*17 with a 20 second static and a 60 second stretch.

Forearms-Hammer Curls-35*28 with my right arm and 35*31 with my left

I did my usual 20 minutes of cardio afterwards, no problem breathing at all, yesturday was a fluke.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 01, 2007, 12:22:43 PM
good day today.  I change one thing around from the traditional 3 way DC split.  Usually DC will have you do arms and then do back.  Well, my grip f'n sucks so there is no way in hell I could do back after doing bi's and forearms.  I tried and it just did not work. 

back width-underhand pulldowns-205*16RP with a 20 second static and 60 second stretch

Thickness-Barbell Row:  250*4
                                 185*13

Bi's-Cable Curl-150*17 with a 20 second static and a 60 second stretch.

Forearms-Hammer Curls-35*28 with my right arm and 35*31 with my left

I did my usual 20 minutes of cardio afterwards, no problem breathing at all, yesturday was a fluke.

Since wen did DC have u doign arms (bis) before back??

Thought it was chest,shoulders,tris (shouldnt effect back work),back width,back thickness.
Other day....BIS forearms,calvs,hammys, quads.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 01, 2007, 01:07:07 PM
Since wen did DC have u doign arms (bis) before back??

Thought it was chest,shoulders,tris (shouldnt effect back work),back width,back thickness.
Other day....BIS forearms,calvs,hammys, quads.

davie

it's something I feel I have to do, no it's not "DC's method" but it works for me, I screwed my wrists up wrastlin and my grip sucks. If you wanna stick with the routine 100% as laid out it should be bi's, forearms, width and then thickness.  I just don't think my grip could handle that.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 02, 2007, 04:04:32 AM
If you wanna stick with the routine 100% as laid out it should be bi's, forearms, width and then thickness. 

I thot as i sed that sticking with routine 100% meant:
chest shoulders tris back width back thivkness.
day2: bis forearms calves hammy quads.

bis and forearms arent on same day as back.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 02, 2007, 07:46:27 AM
I thot as i sed that sticking with routine 100% meant:
chest shoulders tris back width back thivkness.
day2: bis forearms calves hammy quads.

bis and forearms arent on same day as back.

davie

traditional split which is what your talking about should be:

A-chest, shoulders, tri's, back width, thickness

B-bi's, forearms, calfs, hams and quads.




I am using a more advanced split for the next few weeks to address a weak bodypart, this is what I'm following:

chest, shoulders, tri's
bi's, forearms, back thickness and width
calfs, hams and quads

I have a decent amount of experience with DC so I feel I can do the more advanced split for a little while but if I start to feel overtrained or burn out early I'm gonna go back to the traditional split.  It is recommended that you stick with the traditional split for as long as possible as that is usually the best case scenerio for most peoplle.

keep in mind, I'm trying to make up for alot of lost ground so I'm pushing everything pretty hard.  I have one "very" weak bodypart that needs attention in a very big way, it's come up a little but it's still behind.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 02, 2007, 10:38:57 AM
did chest and shoulders today, I skipped tri's cause everything has been really hectic for the last 2 weeks and I've ended up doing the same movement 3 times in a row, I'll get back on track next week.

Chest-Inlines-275*14 with a 60 second deep stretch with the 45's
           widowmaker-95*7

Shoulders-Military Press-275*16, 20 partials with the 30lbs db's-1/2 rep lateral raises to total failure and a 60 second stretch

then I did the stairmill for my cardio for 20 minutes, 1st time ever and it was brutal.

again, all pressing movements are done on a smith.  Militaries have a limited range of motion due to an old wrastlin injury, I bring the bar to about nose level, if I go lower my shoulder hurts for days.  I'm pretty sure the rotator cuff is screwed up so I do what I can.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on March 02, 2007, 10:47:25 AM
did chest and shoulders today, I skipped tri's cause everything has been really hectic for the last 2 weeks and I've ended up doing the same movement 3 times in a row, I'll get back on track next week.

Chest-Inlines-275*14 with a 60 second deep stretch with the 45's
           widowmaker-95*7

Shoulders-Military Press-275*16, 20 partials with the 30lbs db's-1/2 rep lateral raises to total failure and a 60 second stretch

then I did the stairmill for my cardio for 20 minutes, 1st time ever and it was brutal.

again, all pressing movements are done on a smith.  Militaries have a limited range of motion due to an old wrastlin injury, I bring the bar to about nose level, if I go lower my shoulder hurts for days.  I'm pretty sure the rotator cuff is screwed up so I do what I can.

Might want to mention that you did those inclines on the smith machines or some people might think you are acturally strong. ;)


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 02, 2007, 11:21:24 AM
Might want to mention that you did those inclines on the smith machines or some people might think you are acturally strong. ;)

it says "again, all pressing movements are done on a smith machine" in the original post.  275 isn't much anyway.  I've worked up to 305 for 12  on inclines a long time ago.  Like I said, I'm trying to make up for lost time, the weight will come.  I don't consider myself very strong in the big picture.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 02, 2007, 04:49:58 PM
Just for those keeping track, next week should look like this:

Monday-calfs, hamstrings and quads

Tuesday-bi's, forearms, Back width and thickness

Wedsday-off, prolly lite cardio and maybe some ab work, depends on how my energy levels are.

Thursday-Chest, Shoulders and Tri'

Friday-calfs, hamstrings and Quads


still trying to get in the groove diet wise, I eat pretty well most of the time but I'd like to really look at things and make sure I'm doin what needs to be done at the table.


Title: Re: Natural Al's DC training Journal
Post by: BEAST 8692 on March 03, 2007, 10:09:52 AM
don't want to sound negative because i think it's cool you're providing your log, but if dc recommends bis and forearms before back it's lost all credibility with me (not that it needs my approval).

the back muscles are some of the most powerful muscles of the body and should have fresh hooks (arms), imo, to attack them with the intensity they need.

on that note, i don't agree with the width and thickness crap either. that right there shows a complete misunderstanding of kinesiology, biology and physiology.

by width, i take it dc is referring to the lats. the lats are the muscles that give width obviously, but exercises that dc prescribe for 'thickness' ie rows, will work the lats very effectively thus creating 'width'.

i actually think heavy reverse grip rows are superior to pull-ups for lats because they allow greater overall tension, work more of the back musculature and are more efficient function wise.






Title: Re: Natural Al's DC training Journal
Post by: kh300 on March 03, 2007, 02:51:05 PM
i agree with beast,,dc techniques are great -rest pausing and the stretching but the program sucks, IMO.

i asked at intense muscle why they had that type of a layout and they just said that the bigger muscles should go last.. they said after i do back i shouldnt have enough energy to do bis.. i do bis after back, and hams after quads, it doesnt make sence they way they do it.

i think the width and thickness, should be changed to vertical and horizontal pull


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 03, 2007, 08:25:21 PM
well everybody is entitled to thier opinion.  There are a couple of things that I look at in a program, first:  Do I think it will work and is it layed out in a way that makes sense to me?  Yes, I think DC works for what it is supposed to do.  It's supposed to make you big and strong, if you follow it you will get bigger and stronger-if you follow it meaning you do everything that is prescribed in terms of eating and training.  I think it makes sense, can you nitpic it?  Sure  there are little things that you can tear apart but I think in reality you can do that with pretty much any program.  I think it cuts through alot of BS.  For me the positives far outweigh the negatives.

If I keep progressing in poundages for my back movements maybe one day it will get to hard to train arms after back cause I'll be to worn out from my back work but that's not the case right now.  We'll see how it goes.  If I get up to a 500lbs rack dead for reps by the end of the year this whole program might change.

I hope that made sense as a response, it's been a long day.


Title: Re: Natural Al's DC training Journal
Post by: BEAST 8692 on March 03, 2007, 10:59:01 PM
well everybody is entitled to thier opinion.  There are a couple of things that I look at in a program, first:  Do I think it will work and is it layed out in a way that makes sense to me?  Yes, I think DC works for what it is supposed to do.  It's supposed to make you big and strong, if you follow it you will get bigger and stronger-if you follow it meaning you do everything that is prescribed in terms of eating and training.  I think it makes sense, can you nitpic it?  Sure  there are little things that you can tear apart but I think in reality you can do that with pretty much any program.  I think it cuts through alot of BS.  For me the positives far outweigh the negatives.

If I keep progressing in poundages for my back movements maybe one day it will get to hard to train arms after back cause I'll be to worn out from my back work but that's not the case right now.  We'll see how it goes.  If I get up to a 500lbs rack dead for reps by the end of the year this whole program might change.

I hope that made sense as a response, it's been a long day.

fair enough, but you haven't explained anything or given an analysis of what you are doing ie if you were to tell me that you are happy with the development in your back but need to strictly emphasis your bis and forearms then there would be some sense. i wouldn't ever do it but, then, people have different goals and i accept that.

however, you are basically saying that you accept whatever dc tells you because you believe dc's overall program (incl nutrition) will make you 'big and strong'.

then again, if you truly believe it will work and give it everything you've got then i am certain you will make great progress far more than someone who spends so much time analysing what they are doing that they can't focus on what really matters, and that is brutally hard work and focus.

i wish you good luck with it in any case.




Title: Re: Natural Al's DC training Journal
Post by: natural al on March 04, 2007, 06:22:23 AM
fair enough, but you haven't explained anything or given an analysis of what you are doing ie if you were to tell me that you are happy with the development in your back but need to strictly emphasis your bis and forearms then there would be some sense. i wouldn't ever do it but, then, people have different goals and i accept that.

however, you are basically saying that you accept whatever dc tells you because you believe dc's overall program (incl nutrition) will make you 'big and strong'.

then again, if you truly believe it will work and give it everything you've got then i am certain you will make great progress far more than someone who spends so much time analysing what they are doing that they can't focus on what really matters, and that is brutally hard work and focus.

i wish you good luck with it in any case.




well let me try to explain my thought process.  First, I've been working out off an on for along time, I've tried tons of different things and read tons of information about various training protocol.

A few years ago I was doing max-ot and although I enjoyed the routine I ran into some problems so I stepped back and decided to develope my own sysytem.  What I developed was a routine that focused on heavy weights but incorperated slow negatives and rest pause movements done in a "traditional" sense or how Mike Metzer described them.  Heaviest weight you can handle for a rep or 2, rack it rest 10 seconds go-fail and repeat until you totally fail.  The parts of the program tha concerned me were joint health and my ability to recover.  I don't remember the split I had worked up but about the time I was finishing it up I ran across the dog logg and alot of DC's ideas were almost the same as what I was thinking.  I thought he was further along than I was knowledge and experience wise, I also liked the way he had things layed out.  I tried it and made great gains.

So that's why I iniitially tried DC.  Do I follow every single itty bitty aspect of the program?  No.  I've taken the time to tailor it to my individual needs. 

As far as doing a movement for width and for thickness, I'll confess I don't know kinseology-sp-but in my experience I find no problem with this.  If it's gonna make or break a program then fine.  My back is basically pretty thick, my lats are wide but I think they insert a little high, the goal with the movements I've picked out is to help fill out the lower insertion points-this is something I've come up with myself-if it doesn't work then it doens't work.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 04, 2007, 07:57:47 AM
http://www.youtube.com/watch?v=DwjUo9FYthk

sweet DC vid...I'm not even close to these type of poundages.

it's amazing, I've had such a shitty time for the last few years and now I'm almost overwhelmed by the stuff I want to see happen to my body in the next 6 months.

I'm gonna try something diet wise for 3 weeks and see how it goes, this could get interesting.

I'm also thinking of adding an AM cardio session...dont' know yet, this would replace the post workout cardio.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 05, 2007, 09:45:40 AM
calves-Donkey Raise-400*13 plus 30 partials.  20 more pounds than last workout, very intense.  I've maxed out the machine now I have to figure out how to pin more weight to it.

Seated Leg Curl-170*14, 27 second static and a 60 second stretch, 10 more pounds than last time.

Hack Squats-205*21, 25 partials and a 60 second stretch.  I keep reps high on this since it's pretty new in my rotation.  Pretty soon I'm gonna start adding alot of weight and dropping the reps.  Since i did 20 reps I figured I'd skip the widow maker, didn't really see the point.

abs-

v-raise:  1*25(bodywieght) and 1*20 (BW+5lbs)

Precor Crunch-100*12
                     110*12


Title: Re: Natural Al's DC training Journal
Post by: benjamin pearson on March 05, 2007, 07:46:16 PM
Looking good there Al keep up the good work man!


Title: Re: Natural Al's DC training Journal
Post by: davie on March 06, 2007, 01:29:57 AM
Looks good bro, keep at it hard.

Did calves DC style yesterday, was weird, was aching but i got 12 reps,then 13, and then it was like being in the zone. it was still sore (man that stretch sucks lol). but not as bads as it was earlier in the set, and i just kept gettingmore reps, got to 16 and could probs got one or 2 more. then did about 30 shorter range quicker reps.nice lol.

That was leg press calf pressing!! Also gonna do Db calf raises (tho im gonna do them b4 forearms to save grip). For my 3rd exercsie i was gonna do a one leg at a time calf exercsie, would u suggest unilateral calf raises, or unilateral calf press on leg press machine?

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2007, 07:36:11 AM
Looks good bro, keep at it hard.

Did calves DC style yesterday, was weird, was aching but i got 12 reps,then 13, and then it was like being in the zone. it was still sore (man that stretch sucks lol). but not as bads as it was earlier in the set, and i just kept gettingmore reps, got to 16 and could probs got one or 2 more. then did about 30 shorter range quicker reps.nice lol.

That was leg press calf pressing!! Also gonna do Db calf raises (tho im gonna do them b4 forearms to save grip). For my 3rd exercsie i was gonna do a one leg at a time calf exercsie, would u suggest unilateral calf raises, or unilateral calf press on leg press machine?

davie

I used to do unilateral toe presses on a 45 degree leg press, it was fine.  Not my favorite but it worked and was great for the limited equipment I had.  I don't know about DB calf raises, I was actually thinking of them yesturday and trying to figure out how they would work out.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 06, 2007, 09:58:09 AM
I used to do unilateral toe presses on a 45 degree leg press, it was fine.  Not my favorite but it worked and was great for the limited equipment I had.  I don't know about DB calf raises, I was actually thinking of them yesturday and trying to figure out how they would work out.

I was gonna do them the other day after forearm work, but couldnt hold the db's for more than a few seconds lol.

So il do the DB calf raises b4 forearms and also use straps.

I have leg press machine that u sit upright and press straight out.

My gyms v limited, that y unilateral calf work is my 3rd exercise. Il try the unilateral calf press.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2007, 10:07:24 AM
today is one of the few days in my training cycle that I really don't like.  I have back issues and I don't like doing deads but I thought it out and I'm pretty sure the way I'm doing them is going to accomplish what I want.  This is the only movement where I work my traps, they're pretty big from my wrastlin days but I want a little bit more.  So at the top of the movement I go out of my way to pull up and back.  I started off light but I"m working up at a consistant basis, I limit my first set to 4 reps no matter what...this is to insure that I dont' aggrevate my back, 2nd set I only go to about 10-12 again so I don't push my lower back.  Might seem pussyish but we gotta do what we gotta do.

Parellel grip pulldowns-250*14, 15RP second static and a 60 second stretch

Rack Deads-310*4
                  225*12

seated DB curl-55*15RP, got the same rep total for both arms, static and 60 second stretch

wrist curl-70*32RP


Title: Re: Natural Al's DC training Journal
Post by: benjamin pearson on March 06, 2007, 11:00:18 AM
Hey NA you gonna be posting any pics from the arnold?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2007, 03:03:53 PM
Hey NA you gonna be posting any pics from the arnold?

I took a total of 2 pics at the arnold.  One with Mark Dugdale and one with Lee Labrada both with my camera phone.  I went a couple of years ago and took a bunch of pics and never, ever look at em so I figured it was a waste of time.  Basically I wore a sweat shirt cause I knew we were gonna have to walk along way and it was f'n cold as hell.  You really can't tell what I look like other than that I'm short  I was supposed to be in the video that Ed and Block took as an "anonymous fan" but they were running behind and it was like a 5 hour ride for me....I didn't feel like walking around at th expo anymore..it was totally jam packed-no fun.  I prolly won't go again.

I spoke with Rhyno, DA, VAlentino, Labrada-only for a sec, Dugdale, Lee Priest, Eryk Bui, DJ and lastly Chic....everyone was cool.  Chic was actually shocked that I didn't wat a pic with him.  I told him I had one from a couple of years ago.

Once I get into shape, I'll probably post a pic or 2.  Like I said earlier, I've had a rough few years.  If everything would have fallen into place I would have done the MGB last year but I got sick and then a bunch of stuff went bad on a personal level so that really halted any progress I could have made. 

I've got alot of time to make up for...it'll come.


Title: Re: Natural Al's DC training Journal
Post by: benjamin pearson on March 06, 2007, 04:12:45 PM
you seem like a pretty strong guy man from your journal.... keep up the good work man...... you will look fine eventually man bb isn't everything...... when shit goes bad its the last thing on your mind..... but keep at it and good luck


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2007, 04:49:08 PM
you seem like a pretty strong guy man from your journal.... keep up the good work man...... you will look fine eventually man bb isn't everything...... when shit goes bad its the last thing on your mind..... but keep at it and good luck

working out was just a release over the last few years, I was there and I was putting effort forth but mentally I wasn't really there...maybe 50% at best.  When things were good last year for a few months I was training like a monster, people at the powerhouse I joined were telling me how hard I was training and I even had a national level guy-he won the masters LHW class at the USA I think-tell me I was busting my ass.

I know what I'm capable of if everything falls into place, it just hasn't for a looooong time.


Title: Re: Natural Al's DC training Journal
Post by: benjamin pearson on March 06, 2007, 05:08:02 PM
working out was just a release over the last few years, I was there and I was putting effort forth but mentally I wasn't really there...maybe 50% at best.  When things were good last year for a few months I was training like a monster, people at the powerhouse I joined were telling me how hard I was training and I even had a national level guy-he won the masters LHW class at the USA I think-tell me I was busting my ass.

I know what I'm capable of if everything falls into place, it just hasn't for a looooong time.

well good luck man


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 07, 2007, 11:03:58 AM
did abs and cardio today.

knee ups on the edge of a bench-2*20ish

machine crunch-1*17, 1*15-this is a new machine, I don't know what company makes it or what it's called, I just figured I'd try it out, seemed to work pretty good. 

Abs are a little more visable right now and I'm showing more vascularity in my forearms and bi's so things are moving along well. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 08, 2007, 09:15:54 AM
I didn't feel all that great but figured I'd tough it out and went in anyway.  I drank some coffee to get energy levels up and this is how it went:

Hammer Inline-270*16RP with 8 partials and a 60 second stretch with the 45's

Widowmaker-95*7

Hammer Shoulder Press-275*12RP, 20 partial range lateral raises with the 40's and a 60 second stretch

lying db extentions-40*16(right arm)
                           40*20(left arm) both rest paused, wierd how my left arm is so much stronger

I stalled on my chest widowmaker.  I might drop it and start fresh with a new one or I might jump up to the 100's next week...I dunno, I'd like to get it down to 4 reps and then drop it-we'll see.

No cardio, maybe later today.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 09, 2007, 09:41:42 AM
Today was an example of everythig going right in the gym. 

Toe Press on the 45 degree Leg Press:  465*12, with 31 partials

Sumo Leg press on the same machine as above: 480*15SS with 21 partials and a 60 second static for each leg.

Leg Press:900*5, 25 partials, 60 then I did 21 reps with 340lbs on the lifefitness leg press.

followed it up with 2 sets on the hammer ab machine.  Verey good heavy workout, legs feel like jelly.  I like doing the partials alot better than the static holds...but that's just me.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 12, 2007, 11:02:27 AM
hammer high pull-295*16RP, 14 partials and a 60 second stretch

Hammer Row-180*21(left)
                       *26(right)

Icanrian Preacher-120*16RP, 11 partials and a 60 second stretch

Pinwheel curls-35*16(left)
                        *15(right)

light ab work afterwards.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 12, 2007, 01:03:01 PM
Looking good mate.

Notice u wrote u do high pulls, was talking with MIKE on the 'upright row' topic, and he was saying he prefers doing high pulls, do u thinkthere a better shoulder mass builder than upright rows??

Might try them once i stall on upright rows?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 13, 2007, 03:26:44 AM
Looking good mate.

Notice u wrote u do high pulls, was talking with MIKE on the 'upright row' topic, and he was saying he prefers doing high pulls, do u thinkthere a better shoulder mass builder than upright rows??

Might try them once i stall on upright rows?!

davie

I'm referring to a hammer machine, it's kinda like a pulldown/rowing machine, I don't know what it's called so I just call it a "high pull".  If you hve the David Henry Flex article from last year it's the same machine he uses.

I'll look for a pick of it online, sorry for the cofusion, I've done "highpulls" like you're talking about in the past and they worked well.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 13, 2007, 04:00:22 AM
I'm referring to a hammer machine, it's kinda like a pulldown/rowing machine, I don't know what it's called so I just call it a "high pull".  If you hve the David Henry Flex article from last year it's the same machine he uses.

I'll look for a pick of it online, sorry for the cofusion, I've done "highpulls" like you're talking about in the past and they worked well.

That wud b good to see apic of what u mean, just out of curiosity?!

High pulls sound good and like i said i might try them once i stall on upright rows. Might pull from the knee instead of ground to take the legs out of the movement a bit. Pulling right up to forehead level.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 13, 2007, 08:54:07 AM
I felt a little burnt out going in but I did really well today.  I'm still using flyes as my chest movement but that's only temporary, just trying something new to get a break from all the pressing movements.  I also switched widowmaker movements for my chest and started over, very light weight and supre high reps to start out.

DB Flyes-50*20, 12 partials and a 60 second stretch with the 50's.
         widowmaker-30*30
Icarian Shoulder-65lbs*12(right)
                              *16(left)
did partial DB laterial raises with the 45's when I was done, got about 20 reps with each arm.

Close grip BP-260*14RP-smith machine, only got 2RP's but still got 14 reps then I did a 45 second stretch.

That was it, the Icarian shoulder is brutal, I'm almost at my max on that.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 14, 2007, 08:54:56 AM
abs n cardio today.  Chest is mega sore, I think with the technique that I'm using for my widowmakers I was losing the form I wanted to keep the heavier and heavier I went, my chest was jello yesturday all day once I was finished, hasn't been like that for awhile so hopefully if I keep my reps waaay high for as long as I can while increasing the weight my chest will start to fill out. 

starting to lean out a little which is good, hopefully I'll be in shape by early summer, I want to cruise into a show if things work out the way I want.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 15, 2007, 08:49:10 AM
another good leg training session.  Calves are looking alot better, still have a ways to go.  Thighs are coming along, not back to what they were but coming.

calf sled-335*12 with 25 partials, calfs were on fire when I was done.

lying leg curl-165*14, 20 second static and a 60 second stretch with each leg, got 2 more reps than last time.

V-Squat-475*10 with 20 explosive partials, I was exploding up so hard I thought I might actually jump up a few inches.

Widowmaker-Precor Leg Press-370*30, I only usually get 20 reps but I was feeling real good so I went until total failure, legs feel like noodles right now.

I always think of Viator's leg work out from the Colarado experiment when I'm working legs, I try to get to that intesity level. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 16, 2007, 08:53:12 AM
UNDER HAND Grip Pulldowns-215*16RP w/ a 60 second stretch

BB rows-255*5
            185*14

Cable Curl-150*19RP w/12 partials and a 60 second stretch

Hammer curls-40*30(right)
                   40*23(left)-left elbow was hurting a little, don't know why.

did 20 mins of cardio on the recumbant bike.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 18, 2007, 01:18:33 PM
So what u think about using DC methods with exercises like cleans,hang clean and press??

Could be awesome?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 19, 2007, 03:18:24 AM
So what u think about using DC methods with exercises like cleans,hang clean and press??

Could be awesome?!

davie

never used those particular movements with DC......you might want to ask over on intensemuscle, they have a better handle on thatstuff than I do, maybe trooponin would be a good guy to PM about this kinda stuff.

I did the clean and press for alittle while and it just hurt my back using the kind of poundages I needed to use for the amount of reps I was shooting for, that's about all I can say on that one.

sorry, I know DC works with some powerlifters, don't know what he does with them though.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 19, 2007, 08:04:16 AM
Cool, thanks bro.

checked over there at intense, ther not huge fans apparently of the power moves.

Well im loving it so far, in week 4 now (2nd rotation of all exercises). Still not really added static holds or extreme stretching in (i actually forget sumtimes lol).

Il start doing that on wed or if not wed, then next week at beginning of 3rd rotation.

davie


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 19, 2007, 09:17:56 AM
WILL YOU CHECK MINE?

http://www.getbig.com/boards/index.php?topic=135530.0


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 19, 2007, 02:33:33 PM
smith incline bench-280*16RP, 10 partials and a 60 second stretch.  This felt light as hell when I started, I might make a 10lbs jump next time.

WM-35*25 reps

smith military press-280*12 with 20 partial range lateral raises with the 45's and a 60 second stretch

Dip Machine-260*18RP with a 60 second stretch, I'm close to maxing this machine out :D


WILL YOU CHECK MINE?

http://www.getbig.com/boards/index.php?topic=135530.0

when I get more time I will, I peeked and you looked really lean-good job.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 21, 2007, 02:07:47 AM
calfs-Donkey's-410*13 with 25 partials

seated leg cul-170*16RP with a 20 second static and a 60 second stretch

Hack Squat-225*20SS with 25 partials and a stretch

did abs also, knee ups and rope crunch, 2 sets each.

20 more lbs on hacks and still got 20 reps, took me awhile but I got it. 


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 21, 2007, 03:33:53 AM
Few ?s but nice log...what are your stats and goals right now?  How is the diet?  Natural?  Cycle?

Why so much SMith machine use.....I realize it's easier on the joints, but if you arent injured, isnt it half assed>>>?

Was the above your full leg day?  What do you got today?  Delts?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 21, 2007, 05:23:24 AM
Few ?s but nice log...what are your stats and goals right now?  How is the diet?  Natural?  Cycle?


5'7ish, about 205ish.  I'm trying some new stuff out on my diet and I want to wait until later to post anything, I haven't really trained "all out" in a few years due to some personal issues so the goal is to get to where I feel I should be and take it from there, might compete at the end of this year or early next year.  Been natural my whole life, problems with my liver when I was 19 so roids are out of the question, bf is probably in the low teens right now.

Why so much SMith machine use.....I realize it's easier on the joints, but if you arent injured, isnt it half assed>>>?

 

sorry but there's no such thing as a "half assed workout if you're progressing, doesn't matter if you use the smith or free weights.  The gym I'm at has a few smiths and 1 decent power rack, I can get to the smith's easier so I use them, I train alone so it's also due to safety concerns.  I have no issues using smith machines.  With DC training the first and foremost concern is picking movements where you can make the biggest gains in strength while paying attention to your form, smith machine's are often recommended.  with the way I train I don't like to ask people for spots and with a smith I know I wont' kill myself.  As long as I'm progressing at a good rate there's no problem with smiths, or precor, or hammer.  I do use free weights for alot of movements but have no problem using any machine that I think will work with the program I'm on.  The ends justify the means.

Was the above your full leg day?  What do you got today?  Delts?

that's the full leg day, everything was taken to positive failure.  Calfs done in DC fashion with this type of weight is a kiler, hamstrings I had a 2 rep improvement with the same weight as last time so I progressed as I thought I would, next time the weight goes up 5lbs and the goal is 12-14 reps done with a nice controlled negative and explosive positive, 3 total rest paused sets.

thighs, I had a 20lbs increase and kept the reps at 20, legs together and infront of the body so I could concentrate on the "tear drop" and the sweep of the thigh, reps were done ass to the grass.  I have issues with my lower back so I go a little lighter on these until I feel my back is conditioned enough to start pilling the weight on.  I figured my reps would probably drop off but I managed to get 20 so next cycle I'll probably do another 20lbs increase.  I also did partials until total failure after a short rest.  DC recommends either a static hold at the end of a set or partials, I'm loving the partials right now, I'm taking it to a whole new level with them. 


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 21, 2007, 06:03:22 AM
So you are saying the smith is equivalent to the str8 bar, as the muscles really have no idea where the weight is coming from?  Just more stabilizer work with free weigts?  Can you show me an awesome delt routine...I'm really haing trouble getting that :feel" when I do delts.....and getting them to grow.  Dc = rest pause?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 21, 2007, 06:34:30 AM
So you are saying the smith is equivalent to the str8 bar, as the muscles really have no idea where the weight is coming from?  Just more stabilizer work with free weigts?  Can you show me an awesome delt routine...I'm really haing trouble getting that :feel" when I do delts.....and getting them to grow.  Dc = rest pause?

I could care less about "stabilizer muscles"...who's ever won or lost a show due to stabilizers?  I'm saying that progression is progression, doesn't matter if it's on a smith or with free weights.  Bottom line for me is what do I think I can move the heaviest weights on and progressively increase the resistance while meeting a certain rep criteria with good form.

for shoulders I just do pressing movements with as much weight as I can handle, I'm probably not the guy to go to, I've always had good shoulders and been really strong on any overhead pressing movement, if anything my chest suffers from my shoulders being so strong. 

I could go into a long drawn out explanation of DC training if you really want but if I was you I'd google "dogg logg" or "dc's dog logg" or go over to intensemuscle.com and check out the stickies in the dogpound.  I gave a really good link on the "dogcrapp" thread on the regular training board, it's to the "weights on the web" message board, if you go there read everything "inhuman" says, that guy knew his shit.

edit-here's the link:

http://timwescott.proboards18.com/index.cgi?action=display&board=Talk&thread=1101334382&page=5


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 21, 2007, 06:55:40 AM
good stuff...good point.. just curious what your delt routine may be anyway...are u saying its limited in volume since they grow so well?  How about for a newb?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 21, 2007, 07:08:17 AM
good stuff...good point.. just curious what your delt routine may be anyway...are u saying its limited in volume since they grow so well?  How about for a newb?

I do one movement a day using the 3 way DC split which is a little more advanced than what is usually recommended but I'm trying to make up for lost time and I'm trying like hell to bring up my chest.  The movements I use are:

military press
hammer shoulder press
Precor Shoulder Press

all movements are done on a "progressive" basis so either I get more reps or I increase weight everytime.  Once I stop progressing the movement is dropped.  I'm very close to my max potential on all of these movements which kinda sucks.  All movements are done for 3 rest pause sets, each taken to momentary failure, by the end of the 3rd RP set I'm pretty much done.  I'll then do partials or a static if I can-usually I can't so I've been taking a DB and doing the bottom 1/3 of a lateral raise until I totally can't move the weight anymore, I'm up to 45's for over 20 reps.  I figured I'd keep the range of motion limited so right where the "hitch" in the movement starts that's where my range of motion ends-kinda hard to explain.  On the hammer and precor I'm ususally so spent that I can't get the weight up for a static so that's why I started this technique, don't know what DC would think of it but again, it works for me and what I"m trying to accomplish.

I think beginers should ALWAYS concentrate on heavy basic movements which is a complete 180 from what I used to believe.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 21, 2007, 10:10:20 AM
So this is pretty decent or should I move to smith instead of oh press?

      Warmup      warump      set1      set2      set 3            
STANDING OH PRESS       0X15     6.00     80x10        105x4,80x5        105x4,80x5        90x8x2                   
                                                
Rear Delts       30x12        30x12        35x12        35x12                      
                                          
Rope UPRIGHT ROWS                   70x12        80x12        90x10                   
                                          
side lats       15x12        20x12        25x10        25x10                   
                                          
barbell front lats       bar x 12        2.5x12        x+5x12        +7.5x12                          
                                              
Arnolds      30x12      35x10      40x8      40x8+5                  


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 21, 2007, 10:26:44 AM
So this is pretty decent or should I move to smith instead of oh press?

      Warmup      warump      set1      set2      set 3            
STANDING OH PRESS       0X15     6.00     80x10        105x4,80x5        105x4,80x5        90x8x2                   
                                                
Rear Delts       30x12        30x12        35x12        35x12                      
                                          
Rope UPRIGHT ROWS                   70x12        80x12        90x10                   
                                          
side lats       15x12        20x12        25x10        25x10                   
                                          
barbell front lats       bar x 12        2.5x12        x+5x12        +7.5x12                          
                                              
Arnolds      30x12      35x10      40x8      40x8+5                  


depends what you're trying to do, if you're shoulders suck and you want a totally honest review of that routine I can give you what I think but I'm not an expert.

first, and this is my opinion only....why would you waste your time doing this with the arnolds?

Arnolds      30x12      35x10      40x8      40x8+5

you're shoulders are already warmed up from all the previous work you did so basically, in my opinion you're totally wasting your time with everything but the last 2 sets, you're not overloading anything and chances are at this point your just going through the motions with the first few sets.  If I was gonna do a conventional workout first thing I would do would be pick one pressing movement and pound the shit out of it, a couple of warm ups and that's it, right into my heavy work...no more than 2 or 3 sets heavy as possible, then I'd do some laterals again heavy as you can go with good form and then any supplemental work you want to do like the rope upright rows should be kept to a minimum, you can do it but seriously keep the sets low.  If you wanted to keep the workout you had above I'd do it like this:

standing overhead press(I'd rather see you seated when doing these to save your back, but hey..that's up to you)
                                    2 warm ups and then 2-3 heavy as hell sets, if you can get more than 8 reps it's too light and if you can't get 5 it's too heavy-always try to go heavier while maintaining form.

rear delt work-2sets, heavy with form.

....and so on.

once you start going heavier volume will have to go down or you'll burn out.   

this isn't a DC routine and if you want one, I'll give it to you but you gotta ask nice :D

go over to the ast site and read thier max-ot program, that's a great place to start understanding the importance of overload in training.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 21, 2007, 02:18:34 PM
dont wanna bombard your board.....come check me out.......


http://www.getbig.com/boards/index.php?topic=135530.0


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 22, 2007, 07:22:07 AM
I'm thiking of using the smith today bro for chest since I train chest 2x a week.......think that's a solid plan?Smith INCLINEdbell   
145x10   
150x10   
155x8   
170x5   
180x4   
175x5   
155x8   
   
FLAT DBELL (startHERE)   
30x6   40x6
40x6   50x6
50x6   60x6
80x5   85x5
75x6   75x6
70x6   70x6
65x8    65x8
   
   
   
PECK DECKS   
135x12   
135+x10   
135+x10   
150x9   DROP
135x6   
125x6   
   
flt fly   
45x12   
45x12   
50x10   
50x10   
   
DECLINE BURNOUT   
160x8   
170x6   
175x6   
185x5   
160x6   




Title: Re: Natural Al's DC training Journal
Post by: natural al on March 22, 2007, 08:40:34 AM
Today went:

Parrellel Grip Pulldowns-250*16RP with 10 partials and a 60 second stretch

Rack deads-315*4
                 225*14

I did a new bi movement, I'll have to describe it when I get a chance, it's a "speicalty movement" that DC described awhile ago over on IM, I'll call them 2 handed hammer curl:
30*40RP and 20 partials-I started really light so I could get a feel for them.

wrist curl-75*30RP


I'm thiking of using the smith today bro for chest since I train chest 2x a week.......think that's a solid plan?Smith INCLINEdbell   
145x10x2   
175x?   
180x?
   
FLAT DBELL (startHERE)   
80x5   85x5

   
   
PECK DECKS   
150xfailure
   
   
flt fly   
50x10   
50x10   
   




I'd do it something like that, again in my opinion there's no need to waste time warming up after you're first warm up's for your first movement, you're just wasting energy.  Take away the fluff and start hammering stuff to failure or as close as you can get.  I also don't really believe in "burn outs" but that's just my opinion.  What would be the point?  You're lean as hell right now from what I see, if I was cutting I might add them but right now I think you're wasting your time doing them IMO.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 22, 2007, 08:48:48 AM
man, you arent in the gym very long eh bro?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 22, 2007, 10:14:05 AM
man, you arent in the gym very long eh bro?

1 hour m'man, 1 hour but I bust my ass the entire time if that's worth anything.  You can train long or you can train hard, you can't do both...or something like that 8)


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 22, 2007, 10:20:39 AM
nope...I agree....75 mins max and that's with abs......you must have just posted your working sets.....I'm not going to jack up your log anymore writing.....good luck bro......seriously, come over to mine and feel free to comment whenever (BTW - the "fluff" sets, is because I'm starting with debell than going to smith.....


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 22, 2007, 11:02:33 AM
nope...I agree....75 mins max and that's with abs......you must have just posted your working sets.....I'm not going to jack up your log anymore writing.....good luck bro......seriously, come over to mine and feel free to comment whenever (BTW - the "fluff" sets, is because I'm starting with debell than going to smith.....

I sent you a PM yesturday, hope you got it.

anyway, once you warm up with the smith and do your working sets think about doing maybe I "assimilation" set with the db's then go right into the heavy stuff.  I understand the whole pyrimid concept but it just doesn't make that much sense to me at this point in time.  What sets do you think are actually going to produce growth out of these:
FLAT DBELL (startHERE)   
30x6   40x6
40x6   50x6
50x6   60x6
80x5   85x5
75x6   75x6
70x6   70x6
65x8    65x8

if someone pressed me for an answwer I'd say the bolded ones and that's it.  Again it's just my opinion, I'm not a monster or anything but I have done a TON of research on training and that's my honest opinion.



Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 22, 2007, 01:48:24 PM
I sent you a PM yesturday, hope you got it.

anyway, once you warm up with the smith and do your working sets think about doing maybe I "assimilation" set with the db's then go right into the heavy stuff.  I understand the whole pyrimid concept but it just doesn't make that much sense to me at this point in time.  What sets do you think are actually going to produce growth out of these:
FLAT DBELL (startHERE)   
30x6   40x6
40x6   50x6
50x6   60x6
80x5   85x5
75x6   75x6
70x6   70x6
65x8    65x8

if someone pressed me for an answwer I'd say the bolded ones and that's it.  Again it's just my opinion, I'm not a monster or anything but I have done a TON of research on training and that's my honest opinion.


;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 22, 2007, 05:23:23 PM
;D

maybe I'm too caught up in HIT style training ala arthur jones and stuff like that.  I know DAnte doesn't like his stuff classified as hit and even though I train using his methods I still love reading the stuff Jones and guys like Darden and Metzer wrote.

efficiancy is the key, and to me to do it as you have it bolded is a waste of time, if you can do 80x5 that's where the overload is, doing 65x8 or 10 will essentially do nothing for you, it's like a sprinter doing a couple of all out drills and then deciding it will help his 40 time by jogging around the track at 30% a couple of times....what would be the point?


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 23, 2007, 03:49:53 AM
I've always heard that to stimulate th muscle and stimulate growth for pure mass, it's bes to fatique the muscle using different rep ranges.....it's jus a burnout set to completely fry the chest.....

On a side note, thanks to stopping the cardio and doubling my cals, I hit 85's last night for a solid five on my own and 1 exra witha spot.....2 months ago, 60x6 was what I was finishing with.......this is also with no off days in 2 weeks, and chest the day after delts..thank you glutamine, bcaas, and HRT!@!!!!


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 23, 2007, 08:44:57 AM
abs-Hammer V-Raise:  BW+5lbsx22
                               BW+7.5lbsx20
Precor Crunch-80*17
                    90*15

Hammer Incline-285*14RP+60 second stretch
     WM-35*31

Hammer Shoulder Press-140 a side-14RP(left arm)     16RP(right arm)
             I also did 20ish partial lateral raise reps with the 45lbs DB and a 60 second stretch

Reverse Grip Bench-185*21SS and a 60 second stretch

I'm working on some things to finally bring up my chest to where I feel it should be, hopefully I'll have things squared away in a month or so.  I'm also leaning out a little more, I've dropped about 8 or 9lbs in the last 2-3 weeks and havent noticed any drop in strength or size, I look a little flat in the morning but by the evening I'm filled out nice and look alot bigger than I have in the past.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 23, 2007, 09:38:20 AM
why so mny reps???


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 23, 2007, 09:44:36 AM
why so mny reps???

on what?

chest and shoulders were done in 3 rest paused sets, my reps are always 12-15ish.  The widowmaker for my chest is supposed to be as many reps as possible, I'm trying to keep them as high as I can for 1 straight set.

first time for the reverse grip benchs so I just put some weight on and went until I totally failed, I figured I'd get about 20, next time I'll up the weight to 205 and RP the sets and probably get about 15-18.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 24, 2007, 04:39:23 AM
--------------------------------------------------------------------------------

Well, I am suppose to do(or was) cardio 2x a week MAX per my trainer......he said none, but I need a few for mentality....I skipped today and havent done it in 4 weeks.....what a slug.......cardio doesnt burn fat, it's does help the muscles recoop though....should I wait till 180 to do any type? I'm also training6x week, so it's more or less 2 cardio sessions....prob. worse, huh?

Last night  , starving at 2am.......hugggge bottle of strawberry quick from the convience store and a entire box of fig newton...damn good....goota show it up today. You are doing no cardio either? How the f doe YOU stay so lean?

I got Bob evens in front of me, so while you sleep, I'm chowing on bzquits, eggs gravy and toast...arms tonight, then feast fest!! This is gonna succk! I need some EQ.....
Online!
     


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 24, 2007, 06:46:06 AM
--------------------------------------------------------------------------------

Well, I am suppose to do(or was) cardio 2x a week MAX per my trainer......he said none, but I need a few for mentality....I skipped today and havent done it in 4 weeks.....what a slug.......cardio doesnt burn fat, it's does help the muscles recoop though....should I wait till 180 to do any type? I'm also training6x week, so it's more or less 2 cardio sessions....prob. worse, huh?

Last night  , starving at 2am.......hugggge bottle of strawberry quick from the convience store and a entire box of fig newton...damn good....goota show it up today. You are doing no cardio either? How the f doe YOU stay so lean?

I got Bob evens in front of me, so while you sleep, I'm chowing on bzquits, eggs gravy and toast...arms tonight, then feast fest!! This is gonna succk! I need some EQ.....
Online!
     


honestly if you're bulking you don't need cardio, you're BF is really low judging by the pics you posted.  I wouldn't even worry about it.  I'm doing cardio for the first time in years and I'm actully liking it for some reason. 

I'd drop the cardio alltogether if I was you, you're at what 8%BF and not close to a show...no reason to do it.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 24, 2007, 07:06:19 AM
right on...just feel fat when I dont do it...but I'm also short a meal on the weekends, and my carbs are lowered, so it's all good?   Even with the test?

How does this arm routine look?


Did you  stay ripped without cardio for years???
   


   WARMUP      WARMUP      SET 1      SET 2                  
CLOSE GRIPDECLINE       0X15        0X15        145X12        155X10        160X8     165X6     165x6    170X5   145X8
                                          
SKULLS      75X12      75X11       75X11                                  
                                                      
DBELL OH       65x10        65x10        65x10     14                            
                                          
TRIANGLE       130x12        130X12        140X10        95x15        75x15             
                                                         
                                          
Concentrations       20X10        20X10        20X10                         
                                          
Preacher       55X12        55X12        55X12         45X12                       
                                          
Drag Curls       45X12        50X12        50x12        50x12                   
                                          
SEATED Incline DBELL       20x13        20x13        25x8        25x8                   
                                             
Concentrations      25X10      25X10      25X10                        
                                          


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 24, 2007, 07:37:00 AM
right on...just feel fat when I dont do it...but I'm also short a meal on the weekends, and my carbs are lowered, so it's all good?   Even with the test?

How does this arm routine look?


Did you  stay ripped without cardio for years???
   


   WARMUP      WARMUP      SET 1      SET 2                  
CLOSE GRIPDECLINE       0X15        0X15        145X12        155X10        160X8     165X6     165x6    170X5   145X8
                                          
SKULLS      75X12      75X11       75X11                                  
                                                      
DBELL OH       65x10        65x10        65x10     14                            
                                          
TRIANGLE       130x12        130X12        140X10        95x15        75x15             
                                                         
                                          
Concentrations       20X10        20X10        20X10                         
                                          
Preacher       55X12        55X12        55X12         45X12                       
                                          
Drag Curls       45X12        50X12        50x12        50x12                   
                                          
SEATED Incline DBELL       20x13        20x13        25x8        25x8                   
                                             
Concentrations      25X10      25X10      25X10                        
                                          


did'nt know you were on test, kinda changes everything.  I've never done it so I don't know how to adjust things.

bottom line is if you're in singal digits for BF I don't think you need to worry about cardio, it's a mental thing "you feel fat" doesn't mean you are fat, force yourself to skip it for awhile and then have your BF checked, if it's going through the roof then adjust.

I'm not what you would call ripped.  I took extended breaks from serious training.  From 97-04 I hardly trained, just maintinance work...once or twice a week to keep some size.  I started again in 04 once i finished school and got a good job, hit it hard for about 8 months or so then things started to happen with my son and training got put on the back burner.  After he passed away I trained again then something else and just as bad to me came up and again training got pushed aside.  Now I'm in a position to push things pretty far.

I'd say right now I'm probably at 12-15% BF maybe higher.  I'm giving myself time t slowly come down.

I'm gonna start max-ot cardio this week for a couple of weeks and see how that goes.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 24, 2007, 07:42:45 AM
what would it change its a mere 300mg boosted hrt dose.....keep me lean wo cardio?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 24, 2007, 09:27:09 AM
what would it change its a mere 300mg boosted hrt dose.....keep me lean wo cardio?

I'm not an expert on that kinda stuff but it's gotta change something or you wouldn't be taking it.  I only know stuff from a natty perspective, I don't even take creatine right now and have never touched anything else.  REcovery would improve, you could probably handle more volume etc.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 24, 2007, 01:33:42 PM
I'm up friggn 20 lbs    173  heaviest ivr been in yrs....bloated  no abd  but I gottsla keep slammin huh?    I got some strawberry quick n a box of fig newtons n a box if softbstch for tonights cheat......was gonna put em all down late night afterb I hit a bowl.....now I'm wussinh out


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 24, 2007, 03:27:10 PM
I'm up friggn 20 lbs    173  heaviest ivr been in yrs....bloated  no abd  but I gottsla keep slammin huh?    I got some strawberry quick n a box of fig newtons n a box if softbstch for tonights cheat......was gonna put em all down late night afterb I hit a bowl.....now I'm wussinh out

could be alot of water retention?  Get your BF checked and go from there.

on a side note, I'm getting really fired up for this week.  I'm gonna PILE some weight on some movements and really go nuts.  I'm getting ready to start really pushing the envelope and finding out what I can do.  I know on the hammer rows I'm gonna add another 20lbs and still shoot for 20 reps RP, I'm thinking my widowmakers this week for legs are gonna go up to 50 reps with probably 250lbs, 10-15 more pounds for calfs and hamstrings, I'll be pushing 500 on the V-Squat.....I'm already visualizing my workouts.  I can't wait to get in there and tear it up.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 24, 2007, 06:06:38 PM
Good for u al. im getting like that to. i just wanna tear it up. My leg press machine in gym only goes up to 150kg's. im thinking after iv done front squats i might just plonk myself in the leg press, and rep out until i cant ove the weight anymore. (go until im screaming lol).

Its great wen ur striving to continuingly trying to be more intense than u were last time!!

davie


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 25, 2007, 04:45:09 AM
me too....legs today;......you guys dont free squat?  What is your routine?  Havent done high rep for eons.....good for mass?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 25, 2007, 05:46:05 AM
me too....legs today;......you guys dont free squat?  What is your routine?  Havent done high rep for eons.....good for mass?

I don't free squat cause my lower back is trashed from a job I used to have.  I legpress, hack squat and use a form of the hammer V-squat, it's like a vertical hack squat.  I go heavy low reps on the v-squat and the legpress and higher reps on the hack until my back gets used to it, I'm doing petty consistant poundage jumps so everythign is looking good, the reps will start to come down from 20 at one point in the future.  This week should be legpress with about 910lbs and then later in the week V-squat with about 500lbs.  After my heavy set I do a "widowmaker" which is usually a 20 rep set with as much as I can handle. I use a precor legpress machine cause it puts no pressure on my lower back, to mix things up this week I'm gonna do at least 50 reps with a little lighter weight. 


Title: Re: Natural Al's DC training Journal
Post by: haider on March 25, 2007, 08:57:01 PM
lets see some workouts big guy, try to stay on topic fuckers  >:(


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 26, 2007, 08:21:41 AM
lets see some workouts big guy, try to stay on topic fuckers  >:(
settle down there Clearance.

calfs-475*13 with 32 partials-15lbs more than last time, legs were shaking like leafs at the end, very intense.

Sumo Leg Press-495*14SS with 15 partials, another big poundage jump I did partials at the end but lost count, probably about 15, 60 second stretch at the end.

leg press-915*7 or 8 reps, I was only gonna do 4 or 5 but a national level BB sat down on the legpress next to me so I felt I had to go the extra distance, I got 10 partials at the end and thought I was gonna pass out.

for my widowmaker I did the old 50 reps on the icarian leg press with 250lbs, I took about a 5-6 min rest after the legpress.  it was brutal.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 27, 2007, 08:34:50 AM
hammer high pulldowns-305*16RP with a 20 second static and a 60 second stretch

hammmer Rows-205*20-left hand
                           *22 with my right-this is a 25lbs jump and I still got 20 reps

icarian preacher curl-125*13RP, 22 second static and a 60 second stretch

pinwheel curls-35*18(left)
                        *22 with my right

then I did my first day of max-ot cardio, 16 minutes, 1 minute intervals-1minute with resistance set at 5 then a minute with resistance set at 3.  I got 3.67 miles and burned 144 calories.  Not bad, didn't push it at all cause I wanted a baseline to start with.  Tomorrow I'll go a little harder. 


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 27, 2007, 09:34:09 AM
no deads??  str8 rows??


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 27, 2007, 10:44:37 AM
no deads??  str8 rows??

lugs...my, man...DC training is a low volume, high intesity routine.  3 movements rotated over the course of 3 individual workouts for a particular bodypart.  My 3 movements right now for backthickness are rack deads, BB rows and hammer rows.  on back day one I do rack deads, day 2 I'll do BB rows and day 3 I'll do hammer rows and rotate them.  Once you get to a point where you're moving maximum poundages for as many reps as possible it's not practical to add another movement.  go over to intensemuscle and check out the dogpound...read the stickies and it'll be clearer.

hammer a bodypart with all you got, focus on beating the ever loving shit out of it and then focus on recovering and next time you do that movement beat the piss out of your old totals. 


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 27, 2007, 02:01:27 PM
thats what I do now...........beat my totals....but heard some shitty things about dc..nothing really bad actually, just a routine that I dont want to do right now....my #1 focus is mass......you are a hell of a guy though, props!'


Title: Re: Natural Al's DC training Journal
Post by: davie on March 27, 2007, 02:10:32 PM
DC is a mass building routine lugar.

Its awesome

davie


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 27, 2007, 02:26:43 PM
It came across the wrong way....I apologize and I have never tried it, just read on it being bashed....I'd love to try it like I said, just always thought you needed a spotter........show me the ways, I'll read up on it and be HAPPY to give it a shot soon!  I started the rotuine I'm on now about 2 months ago, I could change here shortly......sorry bro...I really didn't like the way it sounded when I wrote what I did.......you bust your ass and it shows!


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 28, 2007, 06:22:46 AM
I got delts,traps and rears today......would you guys look at my log for today and tell me if it looks pretty good?  Should I switch over to Heavy SMith since I more than likely will have no spot?  Also, cycle starts monday, you guys think I should change my diet at all?  Add cals?  I may switch over to DC.......read it last night, looks awesome.......oh and cardio and 9-10% is 1x a week low intensity sufficient>?  Do most or many do none at all? 


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 29, 2007, 09:05:42 AM
chest-.....not gonna say.  I did something totally "not DC" and since this is a DC training journal I don't want to give people ideas that things are DC that aren't.  Sorry.

Icarian Shoulder-70*13 left and 14 with my right, 15 reps on the partial lateral raise with the 50's and a 60 second stretch.

tri's-275*14 on the close grip bench press-smith machine, 60 second stretch with the 45 lber.

max ot cardio on the recumbant bike, 16 minutes, 3.91 miles, 155 calories burned.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 29, 2007, 09:27:52 AM
so smith is ok for chest?


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 29, 2007, 09:51:12 AM
so smith is ok for chest?

i USE THE smith for the majority of my pressing movements, it's fine as long as you progress.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 30, 2007, 08:45:15 AM
Legs:

Calfs-Hammer Calf Slide-350*12+20 Partial Reps

Lying Leg Curl-170*14, 20 second static and a 60 second stretch for both legs

V-Squat-495*11, 20 partials and then a widowmaker on the Prcor Leg Press, 380*21 reps.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on March 30, 2007, 10:01:04 AM
my aux day for today ok in my journal bro?


Title: Re: Natural Al's DC training Journal
Post by: Lugar on April 02, 2007, 05:20:10 AM
http://www.getbig.com/boards/index.php?topic=135530.50


Title: Re: Natural Al's DC training Journal
Post by: davie on April 02, 2007, 05:22:43 AM
http://www.getbig.com/boards/index.php?topic=135530.50

Lugar mate, i like ur commitment and desire for self improvement, but lets not hijack another thread mate.

PM nat al if u want him to look at something, hes a wise man, and very helpful.

davie




Title: Re: Natural Al's DC training Journal
Post by: natural al on April 02, 2007, 10:50:47 AM
underhand grip pulldowns-220*14, 60 second stretch

BB Rows-265*4
            185*18

wide grip cable curl-new :D-60*33RP, 60 second stretch

hammer curls-40*35/30 (right/left)

max-ot cardio-16 minutes, 4.30 miles..180 calories burned..hard as fuck. :P


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 03, 2007, 08:48:34 AM
Incline Press-290*13RP, 7 partials and a 60 second stretch
 widowmaker was 40*25

military press on a smith-285*11, 15 partial range lateral raises with the 55's and a 60 second stretch

dip machine-270*14, no stretch..my elbow hurt so I didn't think it was a good idea.

I did tabata style cardio for 4 minutes, 20 seconds all out and then a 10 second rest..it's short but pretty damn hard.


Title: Re: Natural Al's DC training Journal
Post by: benjamin pearson on April 03, 2007, 08:53:02 AM
good job on the incline press impressive lift!


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 03, 2007, 09:23:57 AM
good job on the incline press impressive lift!

it's a smith machine so it ain't all that impressive.  I actually worked out with a guy at work today, he's about 230, I'm around 200 right now, dropping some bodyfat and he kinda freaked when he saw how much weight I put on and then proceeded to rep out with it.

Honestly I was gonna go down to about 225 and go for 30 reps rest paused but I didn't want to look like a wuss in front of a guy from work. ;D


Title: Re: Natural Al's DC training Journal
Post by: Lugar on April 03, 2007, 09:38:54 AM
then why use the smith if you feel its sub par?????//


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 03, 2007, 10:24:30 AM
then why use the smith if you feel its sub par?????//

I was still gonna use it just up the reps to 30rp to see if it worked better.


Title: Re: Natural Al's DC training Journal
Post by: haider on April 03, 2007, 10:57:57 AM
I was still gonna use it just up the reps to 30rp to see if it worked better.
he's taking your comment about the lift not being as impressive as saying that its sub par movement; i.e. you used the smitch machine even though there are better alternatives.
I like your journal and the details, and I agree with davie that irrelevant topics should be discussed on a different threads or through
PM. Also if you could please detail the reps for each rest pause? For example: Bench Press: 225 x 10-4-3 instead of 225 x 17 RP


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 03, 2007, 11:17:02 AM
he's taking your comment about the lift not being as impressive as saying that its sub par movement; i.e. you used the smitch machine even though there are better alternatives.
I like your journal and the details, and I agree with davie that irrelevant topics should be discussed on a different threads or through
PM. Also if you could please detail the reps for each rest pause? For example: Bench Press: 225 x 10-4-3 instead of 225 x 17 RP

it's actually kinda hard to remember the exact breakdown, I write everything down as soon as I'm done so I'll see if I can start, usually it'll go 8*4*3 for 15 rep movements and 6*4*2 for 12's.  I'll give it a go starting thursday.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on April 03, 2007, 01:43:33 PM
what did I say?  I never critiseized?  Esp. my boy.....just asked why he felt the smith was inferioir or not as impressie as he said.......he bro, you are strong as shit......just wish youd bulk with me......


Title: Re: Natural Al's DC training Journal
Post by: Lugar on April 04, 2007, 05:06:20 AM
Delts today bro....you think I should use the SMith eh?  I usually do BNP or dbell press drop sets...for example last week I did 4-5 sets of seated bnp 115x5 --->90x6 immidiately.......4 sets


this week I would have tried the 120x5 ----->95x6.......


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 04, 2007, 05:15:05 AM
Delts today bro....you think I should use the SMith eh?  I usually do BNP or dbell press drop sets...for example last week I did 4-5 sets of seated bnp 115x5 --->90x6 immidiately.......4 sets


this week I would have tried the 120x5 ----->95x6.......

dude...use whatever you want...seriously, it really doesn't matter.  Pick a movment that you feel you can make the greatest strength gains on in the shortest period of time and hammer it until you can't go any higher then rotate in a new movement and start again.

You're too hung up on the smith machine, it doesn't matter what I use, I have my reasons and sooner or later I'm gonna max out on that and have to drop it and move on, it's just a matter of time.  I have no issues with any movement that I feel I can make gains with.  I DON'T CARE IF IT'S A SMITH MACHINE, AN ICARIAN MACHINE, A HAMMER MACHINE, A NAUTILUS MACHINE, DUMBBELLS, BARBELLS....THE WHOLE POINT OF DC TRAINING IS TO GET YOU AS BIG AND AS STRONG AS POSSIBLE, YOU HAVE TO GET TO THE POINT WHERE YOU'RE SCARED TO GO INTO THE GYM CAUSE YOU KNOW YOU'RE GONNA KICK YOUR OWN ASS EVERYTIME.

I don't mind the questions but I'm not in a position to critique everything about you're routine, I've given you links, suggestions...everything I can think of....I'm not trying to be a dick but I'm kinda shaking my head at this point, I don't know what you want me to tell you...


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 04, 2007, 08:35:46 AM
I did abs and cardio today:

Hammer V-Raise:  10lbs*22, 12.5lbs*18

side bends: 2.5lbs*15, BW*15

Icarian Crunch:  50*30, 70*20

max-ot cardio session, 16 minutes, 4.35miles, 185 calories burned.  Brutal.


Title: Re: Natural Al's DC training Journal
Post by: benjamin pearson on April 04, 2007, 08:44:06 AM
it's a smith machine so it ain't all that impressive.  I actually worked out with a guy at work today, he's about 230, I'm around 200 right now, dropping some bodyfat and he kinda freaked when he saw how much weight I put on and then proceeded to rep out with it.

Honestly I was gonna go down to about 225 and go for 30 reps rest paused but I didn't want to look like a wuss in front of a guy from work. ;D

Still impressive to me..... good work


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 05, 2007, 08:44:12 AM
Donkey calf raises-425*13 with 28 partials-15lbs increase and 1 more rep than last time.  Calfs were pumped beyond belief when I was done, it was awsome.

seated leg curl-175*17, I think the breakdown went 8*5*4 plus a 23 second static and a 60 second stretch.  Only 5lbs increase (I think, I'm going off the top of my head) but still pushed it as hard as I could.

Hack Squat-245*20SS-20lbs increase :D and I hit my 20 rep goal, took me awhile but I got it, legs are aching now.  I'm going ass to ankles on these, they're brutal.  I'm gonna try a 15lbs increase next time. 

I'm hitting my stride now, dropping fat but my poundages and reps keep going up....awsome session today, it don't get much better for me.


Title: Re: Natural Al's DC training Journal
Post by: Lugar on April 05, 2007, 09:43:12 AM
I have a phisio ? if I may ask......Do you have to increase the weights or reps each week in order to gain mass?  I mean, If I bench 225 for 10 monday and today I did it for 9, was it pointless?

Reason I ask is I go heavy each week for chest, going down to 4-5 reps 2x a week....today, I thought I'd do 4 sets of 10-12......am I still building mass?  More?


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 05, 2007, 10:04:31 AM
I have a phisio ? if I may ask......Do you have to increase the weights or reps each week in order to gain mass?  I mean, If I bench 225 for 10 monday and today I did it for 9, was it pointless?


yes.  You've introduced no new stimuli into the equation especially in the scenerio you peresented.  You shouldn't be training chest that often anyway if you're trying to bulk up.


Reason I ask is I go heavy each week for chest, going down to 4-5 reps 2x a week....today, I thought I'd do 4 sets of 10-12......am I still building mass?  More?

IMO...nope.  You should be doing less work, if you're training "heavy" meaning you're actually pushing your limits then you really should think about decreasing the number of days you train...sooner or later your CNS is gonna say "enough" and you'll be done.  Less is more in this case.


Title: Re: Natural Al's DC training Journal
Post by: davie on April 06, 2007, 10:35:41 AM
Goof work NAt al, keep it up.

Lets keep this thread about nat als training as a journal!!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 08, 2007, 05:53:25 AM
went to a different gym and did some stuff I never do jsut for kicks:

nautilus lat machine-70*25RP-this is an awsome OLD machine, there's pads that go under your elbows, it's really hard to describe but hits the lats in a way no other machine does, I love it.

hammer Low Row-180*21RP..about the same # of reps for both arms, I didn't really keep count...this was just a fun-but hard-workout to break things up.

nautilus bi machine-man...I don't even know how to describe this one, you sit in the machine...I'll try to find a pic but it's a great machine, really, really hits the bi's from a different angle than anything I've ever used.

icarian forearm machine.

then since I was just having fun I did some nautilus shrugs, the old fashioned machine..it says "please don't use heavy weight"..ok, I used 30lbs and it felt like 200, I don't see how you could use heavy wieght on this.  Then I did some pec deck work just for the hell of it.

it was fun but back to business this week >:( >:( >:( >:( :P


Title: Re: Natural Al's DC training Journal
Post by: Lugar on April 09, 2007, 03:11:04 AM
New theory or testing on CHEST TODAY BRUTHA?  I am going to try your theory on the SMith Bench.   Still gain mass using it correct?  Easier on the rotator cuff, more focus on the chest?  Then move to a ligter 3-4 sets of 10-12 incline dbell?


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 09, 2007, 08:40:16 AM
hammer incline-285*14RP (8-4-2), 70 second stretch.  I talked to a guy about a widowmaker movement and I'm giving it a go..I started off really light and got 30 reps.  I'm almost at a loss about what to do with my chest at this point :-\ :-\

hammer shoulder press-140*14 left hand (8-3-3)
                                     *15 right (9-4-3)
I did my partial lateral raises, 55lbs for 15-16 reps each hand.

reverse grip bench-on a smith-205*22SS, went for broke with this.  I actually failed at 19 took 2 or 3 deep breaths and pumped out a few more, I tried again but I was done.  I did a 60 second stretch at the end.

I also did the panata cardio at the end.  5 minutes worth.

New theory or testing on CHEST TODAY BRUTHA?  I am going to try your theory on the SMith Bench.   Still gain mass using it correct?  Easier on the rotator cuff, more focus on the chest?  Then move to a ligter 3-4 sets of 10-12 incline dbell?

luger, I don't know what you want me to tell you at this point.  Not trying to be a dick but we've gone over this like 15 times.  What part arent' you getting?  Use whatever you want to...just lift heavy. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 10, 2007, 08:41:32 AM
didn't feel all that great goin in but decided to stick it out.  I don't know how much longer this blast will last.  I feel very motivated and my weights and or reps keep going up but I'm started to have some issues with some of my joints and in the morning I'm feeling pretty run down, I don't want to stop since I'm really hitting it hard but I've got to be objective here.  I'm gonna finish out this week and next and then I'll re-evaluate and see how I feel.  I can't really say when this even started to be truthful, I planned on it starting in January but I got sick and a couple of things happened so I really didn't start kicking until well into Feb....oh, well...we'll see.

today:

toe press-480*13SS done is DC fashion then I got 23 partials, calves were on fire.

Sumo Leg Press-500*15SS with 14 partials and a 60 second stretch with each leg.  this movement is a killer on the hams, never really had them or worked them all that hard in the past but they're getting pounded now and I'm lovin it.

Leg Press-915*6, I don't know if I did them last workout but I did 22 partials at the end and my quads were throbbing afterwards, I unracked the weight and did my widowmaker over on an icarian leg press, I wanted 260*50 but I adjusted the seat and cranked out 30 and that took everything I had left, my legs are still shaking now...just a killer workout all around.

I think I'm leaning out a little more, still probably have about 20lbs to loose before I get to the high single digits in BF% but everything is going well.  We'll see.


Title: Re: Natural Al's DC training Journal
Post by: flexingtonsteele on April 11, 2007, 09:47:23 PM
do u get sore at all w/dc training?


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 12, 2007, 05:46:15 AM
do u get sore at all w/dc training?


yes.  I don't think being sore really means you're gonna grow though but I do get sore.  My chest is always sore after working it but it still sucks :(


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 12, 2007, 06:17:45 AM
Loving this article NA! I guess I haven't given DC a legit chance. Tried it for awhile and just didn't see the results I wanted out of it and actually lost in alot of areas. Are you finding it delivering the results it promises? I applaud your dedication. How are you gauging yoru strength gains throughout your time with DC?


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 12, 2007, 07:13:30 AM
Loving this article NA! I guess I haven't given DC a legit chance. Tried it for awhile and just didn't see the results I wanted out of it and actually lost in alot of areas. Are you finding it delivering the results it promises? I applaud your dedication. How are you gauging yoru strength gains throughout your time with DC?

I think at this point I'm just getting to the point where my strength is gonna be really tested, don't get me wrong I'm getting stronger but I think in alot of movements I'm hitting a point where I'm gonna take it to the next level, it's kinda hard to explain but I feel like something really good is coming if I keep pushing the way I am.

My goal right now is not to be a 230lbs monster, it's to take what I have, add muscle where I think I need it and how I think it needs to be added.  Again it's hard to explain...I have a little different mindset than alot of DC guys, I'm verrrry realistic about what I can accomplish at this point in my life with the resources I have.  If I can be 5'7, 175-185lbs with single digit bodyfat I think that's pretty damn good..keep in mind I'm totally natural so I think that would be outstanding. 

I think it does everything it says it's gonna do if you know what you're doing, if I went all out and ate like a monster I could get up to 225 but I'm not in a position right now to do that.  Heaviest I've gotten during this blast is 212 which is at about my alltime high.  I started adding cardio and modifyed my diet so I'm down to about 198-200ish right now but I have not had any drop in power and I'm still adding strength to all my movements on a regular basis.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 12, 2007, 07:30:39 AM
That's awesome man! I'd love to see someone take DC and use it and GAIN from it. Most people that promote it and see great results are juiced but if it's working for you bro, hell yeah!


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 12, 2007, 08:49:29 AM
That's awesome man! I'd love to see someone take DC and use it and GAIN from it. Most people that promote it and see great results are juiced but if it's working for you bro, hell yeah!

the last few years have been really hard on me from a personal standpoint, I don't really want to get into it cause I've mentioned things before and certain people like to throw it in my face every chance they get but anyway....back in July of 04 I started DC and went ALL OUT, I ate exactly as described and trained brutally heavy...I mean I was eating like an animal, tons of protien and by mid august I went from 193ish to 215ish, my waist got a little bigger but not much-the only thing I didn't do was cardio as described, if I would have I probably would have gotten a little leaner as I went along.  So it willl work for a natty if they do it right.  I've spoken to Dante and Trooponin and a few other "experts" about things I didn't really understand about the program and they helped me out.  I have a VERY good understanding of how it's supposed to work and what exactly I need to do to meet my goals.  This is only the second blast I've had since august of 04 where there are no distractions so to speak, I can actually focus in the gym.  Today I weighed 200 on the nose and am showing alot more vasularity and seperation so I think I'm holding onto my muscle while dropping fat.

Hammer High Pulldowns-315*14RP (8*4*2) with 14 partials and a 60 second stretch

Hammer Rows-220*20 (Left) and 22 (Right), both were rest paused, I don't remember the breakdown.

Icarian Preacher Curls-130*12RP (8*3*1) with a 22 second static and a 60 second stretch

Pinwheel Curls-my elbows have been bothering me so I went a little lighter and went for reps, I used the 25lbers and got about 35 reps with each arm, both rest paused...the breakdown went something like 18-10-7 or something similar to that.

did my panata cardio afterwards.....everythin g is going good.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 12, 2007, 09:22:47 AM
the last few years have been really hard on me from a personal standpoint, I don't really want to get into it cause I've mentioned things before and certain people like to throw it in my face every chance they get but anyway....back in July of 04 I started DC and went ALL OUT, I ate exactly as described and trained brutally heavy...I mean I was eating like an animal, tons of protien and by mid august I went from 193ish to 215ish, my waist got a little bigger but not much-the only thing I didn't do was cardio as described, if I would have I probably would have gotten a little leaner as I went along.  So it willl work for a natty if they do it right.  I've spoken to Dante and Trooponin and a few other "experts" about things I didn't really understand about the program and they helped me out.  I have a VERY good understanding of how it's supposed to work and what exactly I need to do to meet my goals.  This is only the second blast I've had since august of 04 where there are no distractions so to speak, I can actually focus in the gym.  Today I weighed 200 on the nose and am showing alot more vasularity and seperation so I think I'm holding onto my muscle while dropping fat.

Hammer High Pulldowns-315*14RP (8*4*2) with 14 partials and a 60 second stretch

Hammer Rows-220*20 (Left) and 22 (Right), both were rest paused, I don't remember the breakdown.

Icarian Preacher Curls-130*12RP (8*3*1) with a 22 second static and a 60 second stretch

Pinwheel Curls-my elbows have been bothering me so I went a little lighter and went for reps, I used the 25lbers and got about 35 reps with each arm, both rest paused...the breakdown went something like 18-10-7 or something similar to that.

did my panata cardio afterwards.....everythin g is going good.

AWESOME numbers! I love my hammer high pulls and the hammer rows! What exercises do you normally incorporate into your back workouts for DC?


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 12, 2007, 09:32:12 AM
width, I use Hammer High Pulldowns-or whatever they're called, underhand grip pulldowns and parrellel grip pulldowns-I've maxed out the machines with the parrellel grip stuff so I have to figure out how to pin additional plates on-stack goes to 250lbs, if it's an issue I'm gonna try a new movement that I read about on an IntenseMuscle thread.

Thickness I use Hammer Rows, barbell rows and rack deads.  BB rows and Rack deads are done 1 super heavy set-for me the weight is heavy-for 4-6 reps and then a "lighter set" for 12-18 reps.


Title: Re: Natural Al's DC training Journal
Post by: flexingtonsteele on April 12, 2007, 06:36:53 PM
Yes, that is very true brother. The reason I asked is because whenever I go to an abbreviated style of training, I dont get as sore, but I make progress and grow like a weed.

I was just seeing if you experience the same phenomenon or not

yes.  I don't think being sore really means you're gonna grow though but I do get sore.  My chest is always sore after working it but it still sucks :(


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 13, 2007, 03:37:49 AM
Yes, that is very true brother. The reason I asked is because whenever I go to an abbreviated style of training, I dont get as sore, but I make progress and grow like a weed.

I was just seeing if you experience the same phenomenon or not


yes I do actually, I haven't done volume type of training in years but I was "sorer" when I did, I'm bigger now.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 13, 2007, 08:47:08 AM
ok, here it is...my 3 chest movements for the rest of this blast and next blast:  Hammer Incline, Incline on a smith and Decline.

I started with decline's today and my chest feels like it's gonna explode ;D

Decline Press(on a smith-as usual) 225*34(!)RP, 70 second stretch with the 40's...I wanted to start a little light to make sure there was no problem, I figured I'd get 20 but I just kept on going.

I did my widowmaker, 50lbs for 22 reps.

Icarian Shoulder Press-72.5lbs, 13RP with my Left and 12 with my Right, breakdown went   8-3-1 or something like that, I did my partial lateral raises at the end, 55*17ish and a 60 second stretch.

Close Grip Bench-285*12RP..it was on a smith but I did 10lbs more than last workout and I did a 60 second stretch at the end.

f'n brutal today, next week will be it for this blast, my wrists and elbows are starting to bother me so I'm gonna take a week off but still do my cardio and maybe some light stuff.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 13, 2007, 09:03:43 AM
ok, here it is...my 3 chest movements for the rest of this blast and next blast:  Hammer Incline, Incline on a smith and Decline.

I started with decline's today and my chest feels like it's gonna explode ;D

Decline Press(on a smith-as usual) 225*34(!)RP, 70 second stretch with the 40's...I wanted to start a little light to make sure there was no problem, I figured I'd get 20 but I just kept on going.

I did my widowmaker, 50lbs for 22 reps.

Icarian Shoulder Press-72.5lbs, 13RP with my Left and 12 with my Right, breakdown went   8-3-1 or something like that, I did my partial lateral raises at the end, 55*17ish and a 60 second stretch.

Close Grip Bench-285*12RP..it was on a smith but I did 10lbs more than last workout and I did a 60 second stretch at the end.

f'n brutal today, next week will be it for this blast, my wrists and elbows are starting to bother me so I'm gonna take a week off but still do my cardio and maybe some light stuff.


awesome numbers especially on the decline smith or not! why not wrap your wrists and elbows? I'm starting to wrap my wrists as a precaution since I've started working on the highend of 300 again. Wrap your old ass up! :D


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 13, 2007, 09:11:55 AM
also..why not move up to say 275? or even 315? on the declines?  ??? at 34 reps with 225 over 20 with 275 would be nice.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 13, 2007, 09:25:35 AM
also..why not move up to say 275? or even 315? on the declines?  ??? at 34 reps with 225 over 20 with 275 would be nice.

1st time in along time doing em, I just want to make sure I dont' have any "issues" with the movement.  When I flat bench my left bi feels really wierd almost like it's gonna tear, I don't understand why and I wanted to make sure I didn't have the same problem.  next workout which will be in my next blast I'll go up to 275 and see what happens...don't think I'll get 20 reps but who knows.  Whenever I add a new movement I do it light for reps to guage it, if I think it's gonna be a problem I'll drop it and move on.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 13, 2007, 09:44:56 AM
is your 225 session all rp? If not...you'll be surprised. 275 on speed days for me goes about 20-25 reps depending on how well I carb loaded before hand. If you're hitting 34 reps with 225, not hitting 275 was just you midfucking yourself.  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 13, 2007, 09:53:23 AM
is your 225 session all rp? If not...you'll be surprised. 275 on speed days for me goes about 20-25 reps depending on how well I carb loaded before hand. If you're hitting 34 reps with 225, not hitting 275 was just you midfucking yourself.  ;D

I got like 22 rested 20 seconds got 7 or so rested and got a few more...I really dont' keep track of the breakdowns.  waaaaay back in the day I was pushing almost 300 on these but that was before my arm troubles started.  We'll see what happens next blast, first day back I'm thinking I'll do 275 and go from there..I'm just planning things out now so it could change, might start with 295 or even 305...we'll see, it's very early in the planning phase.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 13, 2007, 09:58:35 AM
I got like 22 rested 20 seconds got 7 or so rested and got a few more...I really dont' keep track of the breakdowns.  waaaaay back in the day I was pushing almost 300 on these but that was before my arm troubles started.  We'll see what happens next blast, first day back I'm thinking I'll do 275 and go from there..I'm just planning things out now so it could change, might start with 295 or even 305...we'll see, it's very early in the planning phase.


you don't feel anything weird doing bicep or back work in your bicep..just on bench pressing? Odd  ???


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 13, 2007, 10:29:41 AM

you don't feel anything weird doing bicep or back work in your bicep..just on bench pressing? Odd  ???

just flat benching...I really don't get it but I remember reading that that's how vince taylor ripped his bicep back in the day.  That's why I'm trying to hook up with someone who's more experienced than me to look at what I'm doing, maybe there's something just wrong with my body mechanics when I'm doing chest, everything else is coming along fine but my chest is sooooo far behind it's not even funny.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 13, 2007, 10:38:27 AM
just flat benching...I really don't get it but I remember reading that that's how vince taylor ripped his bicep back in the day.  That's why I'm trying to hook up with someone who's more experienced than me to look at what I'm doing, maybe there's something just wrong with my body mechanics when I'm doing chest, everything else is coming along fine but my chest is sooooo far behind it's not even funny.

I mean your bi's are involved but to the point of a tear? If you had a vid you could show me I could tell ya what you're doing wrong if you're even doing anything wrong.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 13, 2007, 11:40:55 AM
I mean your bi's are involved but to the point of a tear? If you had a vid you could show me I could tell ya what you're doing wrong if you're even doing anything wrong.

just when lowering the weight, I dont' get it....I've got something set up already so hopefully I'll have a resolution soon.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 14, 2007, 08:32:33 AM
width, I use Hammer High Pulldowns-or whatever they're called, underhand grip pulldowns and parrellel grip pulldowns-I've maxed out the machines with the parrellel grip stuff so I have to figure out how to pin additional plates on-stack goes to 250lbs, if it's an issue I'm gonna try a new movement that I read about on an IntenseMuscle thread.

Thickness I use Hammer Rows, barbell rows and rack deads.  BB rows and Rack deads are done 1 super heavy set-for me the weight is heavy-for 4-6 reps and then a "lighter set" for 12-18 reps.


I'm going to go with this for awhile and see how it works out! Day one for back do width exercises and day two do thickness exercises.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 14, 2007, 09:11:07 AM

I'm going to go with this for awhile and see how it works out! Day one for back do width exercises and day two do thickness exercises.

that's not DC but hey give it a go.

I'm considering a bunch of changes for my next blast, one I'm really thinking of doing aong with a couple of smaller ones.  I want to really put some thought into it and make sure it's something I want to do before I commit to it.   


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on April 14, 2007, 10:52:09 AM
that's not DC but hey give it a go.

I'm considering a bunch of changes for my next blast, one I'm really thinking of doing aong with a couple of smaller ones.  I want to really put some thought into it and make sure it's something I want to do before I commit to it.   

thats' because I loathe DC but like that particular training "thought".  ;)


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 16, 2007, 08:11:33 AM
calves-Calf Sled-365*12 done DC style and then 23 partials

Leg Curl, Lying-130*31RP (16-8-7), 20 second static and a 60 second stretch for each leg.  I'm going to experiment with a higher rep range for a couple of bodyparts for my next blast, Hamstrings, Chest and arms.  Rep range will be 20-30 with the heaviest weight possible for that rep range, figured I'd start today since this blast is pretty much over.

V-Squat-545*9 plus 20 partials.  This is the first time the weight actually felt really heavy right out of the box on these, I got 22 partials afterwards then went over to the precor legpress and got 16 with 385lbs.  Thought I was gonna puke afterwards.



Title: Re: Natural Al's DC training Journal
Post by: natural al on April 17, 2007, 08:03:21 AM
underhand grip pulldowns-230*13RP with a 60 second stretch...I'm officailly under 200 now so just getting this thing into position was a big pain in the ass, I'm short so trust me it sucks.

BB rows-265*6 and 190*15

wide grip cable curls-65*34RP, I can't give the breakdown cause I just kept track of over all reps, this is part of my "higher rep" experiment, I did 18 partials and a 60 second stretch

hammer curls-45*28 with my left and 31 with my right



Title: Re: Natural Al's DC training Journal
Post by: BEAST 8692 on April 17, 2007, 08:11:57 AM
underhand grip pulldowns-230*13RP with a 60 second stretch...I'm officailly under 200 now so just getting this thing into position was a big pain in the ass, I'm short so trust me it sucks.

BB rows-265*6 and 190*15

wide grip cable curls-65*34RP, I can't give the breakdown cause I just kept track of over all reps, this is part of my "higher rep" experiment, I did 18 partials and a 60 second stretch

hammer curls-45*28 with my left and 31 with my right



just curious, but why don't you just perform weighted pullups instead of pulldowns?


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 17, 2007, 08:20:59 AM
just curious, but why don't you just perform weighted pullups instead of pulldowns?

I don't know....I might soon.  I'm gonna work in a pullup that DC talked about over at IM, it's hard to describe but he wants the rep range to be 20-30, you use the assisted pull up machine to start.  I'll probably start a little on the lighter side and go from there.  I've done weighted pullups in the past just not lately.

edit-I just remembered...one thing with DC is you pick your 3 favorite movements for a bodypart and begin to cycle them, once you've maxed out you replace that movement.  At the time I came up with this blast I was digging the 3 movements I picked, I have not maxed out on them...well, I've maxed out the machine on 1-parrellel grip pulldowns but that's it. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 19, 2007, 09:06:59 AM
chest-incline 230*31RP-I did a few partials and a static at the end, still experimenting witht he higher rep scheme, I like it alot but I'm so used to trying to use as heavy a weight as possible for 12 reps it's hard to adjust mentally.  I also did a 60 second stretch.

I did do a widowmaker 60lbs for 20 reps.

Shoulders-Military Press-285 for 12 shitty rest paused reps-form sucked >:( >:(, I think the higher reps on the incline fried my tri's and shoulders, I'll either have to increase my rest periods or go down in poundages on shoulders which I really don't want to do.  I did my partial range lateral raises but skipped the stretch cause I was disqusted with myself.

Tri's-Icarian Dip Machine-280*14RP with a 60 second stretch, I got about what I wanted to on this, pretty much maxed out the machine.

so I've got one more workout before I cruise, here's a summary of how I fell I've done:

blast started right after the first of the year, I had a few stutters along the way that's why it seemed to go on forever, I didn't really start going mentally until about the 3rd week in Feb. 

Calves-they got bigger, I'm still gonna pound em but overall I'm happy with the progress they've made.

Hamstrings-another BP I'm really happy with, still not up to snuff but there's pretty constant improvements so I can't complain to much.  This is one of the BP's I'm gonna try a higher rep range with just to see what happens.

Quads-my goal was to improve my sweep and the "tear drop" area of the thigh, my teardrop got alot better, not massive or anything but there was improvement.  The sweep of my quads can still come up alot.  I started doing hack squats for the first time in this blast and I'm happy with my progress, I should start pushing some good weight next time so it'll be interesting to see how my thighs react.

abs-first time I've really targeted these in years.  My waist is smaller so that's great, upper abs seem thicker but I have a hard time training lower abs cause of all my back problems. 

Chest- >:( still sucks.  That's all I'm gonna say.

Shoulders/Traps-always been good, probably will always be good no matter what I do..I have no issues or worries with them.

arms-I need more peak to my bi's, more more inner tri's and I need my forearms to improve alot.  I've got short arms so they always "look" big but they really need alot of work to finish them off.

Back-thickness is good. width is good, I'd like to make it look like they attached a little lower but that's it.

I'm still working on my conditioning, I really decided to bear down so I should see some pretty steady improvements.  I got my BW up to almost an alltime high while keeping my waist in check.  I moved some wieght I didn't honestly think I could and trained about as hard as I could.

Hopefully I'll have a plan in place for my next blast next week and post it.

I hope everyone who's reading this is enjoying it, next blast I'm gonna really buckle down and blow some minds with what I'm gonna be doing.  Hell, I might even post some pics...who knows?


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 20, 2007, 08:37:08 AM
didn't feel real well, I screwed up and ate something I shoulldn't have too soon to training and it kinda upset my stomach.  I did:

Donkey Calf Raise-435*12SS plus partials

seated leg curl-130*34 with a 25 second static-no stretch

Hack Squats-I was not happy to be looking at 20 reps with 265 so I threw 315 on just to see if I could do it, got 6 reps, not bad..I might have stopped short but like I said I didn't feel good, reps were ass to the grass though so I'm gonna start with 320 on my next blast.

Then I just tried a few movements out that I'm going to be doing on my next blast.  I'm gonna type something up explaining what I'm gonna do and what my thought processs is in laying things out this way.  I welcome opinions and suggestions after people read it.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 22, 2007, 04:48:15 AM
here's a few things I'll be doing next blast:

chest-my 3 movements will be Hammer incline, incline press and declines.  Big difference and I've talked about this already is I'm going from heavy as hell for 12 reps RP to heavy as I can handle for 20-30 reps.  I've already noticed my chest looks fuller.  I've also worked out a widowmaker that I think will help out alot.

Back-I'll keep my thickness movements the same-no issues there for me.  2 new width movements will be used.  One is a special pull-up variation tha DC talked about over on IM, I"ll copy and past the description next week. the other is this old pulldown machine that no one in my gym uses.  It kind of mimics the old nautilus pulldown and I love those.

shoulders-no change.

bi's-3 brand spanking new movements, 2 of which I've been experimenting with for a week or so, one I just tried.  I've been training off and on for years and I'm sick of the standard barbell, DB curls..boring.  These are variations.  Like I said earlier my arms are short so they always "look" big no matter what.  I've got room to play around witht hem.

Tri's-no decisions yet but I have some things in mind.

legs-calves will be the same.  Higher rep range for hamstrings.  Quads will be the same but I'm gonna start to pile the weight on the hacksquat machine.  I never did them before last blast so I was tentative with the weight.  First workout next blast I'll be starting with 3 45's a side plus a 5lber and going from there...ass to the grass.  I'm also gonna keep going on my widowmaker but be more organized with it.

for the next week it's just cardio and I'm restricting calories.  My goal is to be done with this "getting cut" shit in the next 7 weeks.


Title: Re: Natural Al's DC training Journal
Post by: flexingtonsteele on April 22, 2007, 09:14:07 PM

great improvements bro, i really enjoy reading your thread!
chest-incline 230*31RP-I did a few partials and a static at the end, still experimenting witht he higher rep scheme, I like it alot but I'm so used to trying to use as heavy a weight as possible for 12 reps it's hard to adjust mentally.  I also did a 60 second stretch.

I did do a widowmaker 60lbs for 20 reps.

Shoulders-Military Press-285 for 12 shitty rest paused reps-form sucked >:( >:(, I think the higher reps on the incline fried my tri's and shoulders, I'll either have to increase my rest periods or go down in poundages on shoulders which I really don't want to do.  I did my partial range lateral raises but skipped the stretch cause I was disqusted with myself.

Tri's-Icarian Dip Machine-280*14RP with a 60 second stretch, I got about what I wanted to on this, pretty much maxed out the machine.

so I've got one more workout before I cruise, here's a summary of how I fell I've done:

blast started right after the first of the year, I had a few stutters along the way that's why it seemed to go on forever, I didn't really start going mentally until about the 3rd week in Feb. 

Calves-they got bigger, I'm still gonna pound em but overall I'm happy with the progress they've made.

Hamstrings-another BP I'm really happy with, still not up to snuff but there's pretty constant improvements so I can't complain to much.  This is one of the BP's I'm gonna try a higher rep range with just to see what happens.

Quads-my goal was to improve my sweep and the "tear drop" area of the thigh, my teardrop got alot better, not massive or anything but there was improvement.  The sweep of my quads can still come up alot.  I started doing hack squats for the first time in this blast and I'm happy with my progress, I should start pushing some good weight next time so it'll be interesting to see how my thighs react.

abs-first time I've really targeted these in years.  My waist is smaller so that's great, upper abs seem thicker but I have a hard time training lower abs cause of all my back problems. 

Chest- >:( still sucks.  That's all I'm gonna say.

Shoulders/Traps-always been good, probably will always be good no matter what I do..I have no issues or worries with them.

arms-I need more peak to my bi's, more more inner tri's and I need my forearms to improve alot.  I've got short arms so they always "look" big but they really need alot of work to finish them off.

Back-thickness is good. width is good, I'd like to make it look like they attached a little lower but that's it.

I'm still working on my conditioning, I really decided to bear down so I should see some pretty steady improvements.  I got my BW up to almost an alltime high while keeping my waist in check.  I moved some wieght I didn't honestly think I could and trained about as hard as I could.

Hopefully I'll have a plan in place for my next blast next week and post it.

I hope everyone who's reading this is enjoying it, next blast I'm gonna really buckle down and blow some minds with what I'm gonna be doing.  Hell, I might even post some pics...who knows?


Title: Re: Natural Al's DC training Journal
Post by: flexingtonsteele on April 22, 2007, 09:16:21 PM
I just started doin hacks for pretty much the first time ever, and i really enjoy them, they are really saving my back from a beating.

Good luck w/them


here's a few things I'll be doing next blast:

chest-my 3 movements will be Hammer incline, incline press and declines.  Big difference and I've talked about this already is I'm going from heavy as hell for 12 reps RP to heavy as I can handle for 20-30 reps.  I've already noticed my chest looks fuller.  I've also worked out a widowmaker that I think will help out alot.

Back-I'll keep my thickness movements the same-no issues there for me.  2 new width movements will be used.  One is a special pull-up variation tha DC talked about over on IM, I"ll copy and past the description next week. the other is this old pulldown machine that no one in my gym uses.  It kind of mimics the old nautilus pulldown and I love those.

shoulders-no change.

bi's-3 brand spanking new movements, 2 of which I've been experimenting with for a week or so, one I just tried.  I've been training off and on for years and I'm sick of the standard barbell, DB curls..boring.  These are variations.  Like I said earlier my arms are short so they always "look" big no matter what.  I've got room to play around witht hem.

Tri's-no decisions yet but I have some things in mind.

legs-calves will be the same.  Higher rep range for hamstrings.  Quads will be the same but I'm gonna start to pile the weight on the hacksquat machine.  I never did them before last blast so I was tentative with the weight.  First workout next blast I'll be starting with 3 45's a side plus a 5lber and going from there...ass to the grass.  I'm also gonna keep going on my widowmaker but be more organized with it.

for the next week it's just cardio and I'm restricting calories.  My goal is to be done with this "getting cut" shit in the next 7 weeks.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 23, 2007, 03:32:30 AM
I just started doin hacks for pretty much the first time ever, and i really enjoy them, they are really saving my back from a beating.

Good luck w/them



I'm doing them with legs in front of my body, knees only a few inches apart.  This is how guys did it back in the old gym I started at, it's supposed to focus on the teardrop and the sweep.  I always try to push with my heels and flex at the top for a sec.

Once I feel my lower back "round" at all I stop the set. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 23, 2007, 07:55:58 AM
I went in today and experimented with higher reps on the hammer incline.  I dropped the weight to 180lbs-2 45's a side and got 34 reps rest paused.  I'll probably start the next blast with the same weight.  I'm also going to start extending my chest stretch to 90 seconds, I dropped the weight and went really deep.  I also did the widowmaker I came up with.  In a perfect world I could do the push press on the old style pec deck like DC recommends but even though I bitched to the owner my gym isn't about to get one-they think I'm the only one who would use it >:( >:( >:(

so as of now it's higher rep range, deeper-longer stretch and incorperating my version of the widowmaker for chest.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 30, 2007, 08:17:02 AM
1st day back and it went great.

DC pullups-I named them this, I'll copy and paste the description when I can, I started off with 120lbs of assistance cause I want to get used to them, they're a bitch.  I got 35 reps rest paused and my lower lats were screaming.

Rack Deads-315*4
                 225-12

2 handed hammer curls-another DC speciality movement, I got 38 reps with 35lbs DB's rest paused, again when I get a chance I'll copy and paste the description.  I did modify one thing on them so I'll have to go into a little bit of detail when I post it.

wrist curls-65*41Rp



Title: Re: Natural Al's DC training Journal
Post by: Saxon on May 01, 2007, 12:40:39 AM
Good work, NA.  Log has been interesting to follow so far!


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 01, 2007, 08:40:05 AM
today was kinda a defining moment for me in the gym.  I looked at what I was doing on certain things at the end of my last blast and decided what I felt wasn't working and decided to overhaul alot of things.  I belive DC training is by far the best system I've used but I think I wasn't really using it in a way that was most effective for what I want to accomplish.  I'm a pretty strong guy when I want to be and along the way I got sidetracked into believing that to get the most out of this program I had to train like an animal moving as much as I possibly could for 12 reps in a rest paused fashion.  That's great but and it did work for alot of my bodyparts but with my chest it just didn't work out for some reason.  This is the main reason I decided to take my rep range up from 12-15 rest paused and bump it up to 30ish.  For some reason with my chest everything goes great up until a point then once the poundages get to a point my body mechanics change and I subconciously make some adjustments that take the stress off my pecs and shift it to my shoulders or my tri's.  So basically I'm trying to reprogram my body into keeping my form no matter what.  Today I did:

Hammer Incline-140*36RP, then I did a 10 second static and 12 partials.  I did my widowmaker movement 70*22 and did a 90 count stretch with the 35's.  I focused on lowering the weight really slow on the presses, shoulders down and back, sternum high and tried not to roll my shoulders forward.  I think I did pretty good.

Hammer Shoulder Press-135*18 with my right and 16 with my left, bot rest paused (10*4*4/2 if you want the breakdown).  I do these unilaterally 135lbs a side.  I usually can't get the weight up for a static or partials so I grabbed a 35lbs dumbbell and did full range lateral raises to failure, I got about 17 reps each arm.  60 second stretch afterwards.

reverse grip bench-225*19 straight set on a smith, then I did a 60 second stretch with each arm using the 25lbs DB, I really tried to get as deep as I could with the stretch.



Title: Re: Natural Al's DC training Journal
Post by: natural al on May 02, 2007, 08:53:15 AM
here's the explanation of the 2 handed hammer curl.  The one thing I did was layed face down on an incline bench so that the top of the bench was inline with my lower pecs, the upper part of my upper torso was hanging over.  This took all the stress off my lower back.  I made totally sure that I got a full extention and stretch at the bottom and I brought the DB's up until they touched my forehead.

a)sit at the very end/edge of a flat bench with your legs apart

b)do you know that grip you usually use if you were doing a 2 handed single dumbell extension, you use a semblance of that same grip and instead curl the dumbell instead.....or another way to think of it is carrying a seriously heavy dumbell over to somewhere in the gym....that grip. One hand gripping the bar of the dumbell, and the other hand clasping your grip hand (with the backside of that hand up against the inside flat of the dumbell)

c) With your arms starting perfectly straight (and i mean straight! This is key), youll have to lean slightly forward to accomplish that....you curl the dumbell up somewhat close to your body until your thumbs or the top plates of the dumbell touch the top of your forehead. There is a reason for all this and youll see when you are doing it. And then back down (controlled) until your arms are PERFECTLY STRAIGHT again (which youll again have to lean slightly over to accomplish) That is one rep...and im going to say it again, this isnt a cheating dumbell high pull...your arms must go perfectly straight and the top part of the dumbell must touch the top part of your forehead or its not a rep.

I hope DC doesn't mind me posting this...


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 03, 2007, 08:21:19 AM
Legs.  I think of one thing when I train legs.  Waaay back when I first started training I read an interview with Troy Zuccolotto and he spoke of Phil Hills condition when Phil won the HW class at the 87 nationals.  Troy said something like "once he took his sweatpants off everyone backstage knew the show was over".  Now I'll never have quads the size of Phil's but I want my legs to just be devestating when I get into condition. 

calves-toe press-515*12, done in DC fashion...they were numb at the end but I still pumped out some partials, got about 22 then my calves just gave out all together.

Sumo Leg Press-535*16, really squeezed the hell out of my hamstrings, I got some partials once I failed and did a super deep stretch afterwards.

Leg Press-915*6, then I went right into my partials, got 26.  I really like these partials instead of the statics.

I then unloaded the legpress went over to the icarian leg press, put the pin at 250, bottomed out the seat and started doing slow controlled reps, I got 27 then I failed.  Totally spent.

Great workout, I beat all my old poundages by alot and was about as into it as I can get.  My legs are numb right now...


Title: Re: Natural Al's DC training Journal
Post by: davie on May 03, 2007, 08:28:54 AM
i start again on monday bro, nervous excitement is building lol.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 04, 2007, 08:24:22 AM
I went in on a mission today, listened to Metallica's "Frantic" on the way in, one part in particular:

If I could have my wasted days back
would I use them to get back on track

the last few years of my life have not been easy..frankly they've kicked my ass mentally and physically, now I have a new and renewed focus, I'm not just going through the motions anymore, I'm pushing so f'n hard...

Don't wanna wait til tomorrow,
Why put it off another day?
One more walk through problems,
Built up, and stand in our way ,ah
One step ahead, one step behind me
Now you gotta run to get even
Make future plans, don't dream about yesterday, hey
C'mon turn, turn this thing around
Right now, hey
It's your tomorrow
Right now,
C'mon,it's everything
Right now,
Catch a magic moment, do it
Right here and now
It means everything
Miss the beat, you lose the rhythm,
And nothing falls into place, no
Only missed by a fraction,
Slipped a little off your pace, oh,
The more things you get, the more you want,
Just trade in one for the other,
Workin so hard, to make it easier, whoa,
Got to turn, c'mon turn this thing around
Right now, hey
It's your tomorrow
Right now,
C'mon, it's everything
Right now,
Catch that magic moment, do it
Right here and now
It means everything
It's enlightened me, right now
What are you waitin for
Oh, yeah, right now
(solo)
Right now, hey
It's your tomorrow
Right now,
C'mon, it's everything
Right now,
Catch that magic moment, and do it right,
Right now
Right now, oh, right now
It's what's happening?
Right here and now
Right now
It's right now
Oh,
Tell me, what are you waiting for
Turn this thing around


anyway:

hammer High Pulls-330*16, with a 20 second static and a 60 second stretch

I had some time cause the row machine was being used so I grabbed a pair of 110's and shrugged till failure, I got about 25 reps.  I know DC doesn't really recommend shrugs but I want my traps to come up a little more so I'm gonna start doing 1 straight set every once in awhile.

Hammer Rows-225*16 with my right arm and 15 with my left...went to total failure on these, I just put on 5 plates a side and went to work, didn't even look at my last workout but I know I did alot more today.

Drag Curls-115*27RP-20 second static and a 60 second stretch.  I did these back in 92ish so I didn't get them from the DAve Henry clip that was on this site a few weeks ago, I've been wanting to use them and that inspired me to do it but I've been trying to work them in for awhile.

arms were trashed just from gripping the bars and stuff but I still did pinwheel curls, 20lbs for 20 reps each arm, I'm doign them a little different so they're way harder than they were before.

I did 10 minutes ont he stairmill afterwards.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 07, 2007, 08:25:18 AM
went in not feeling to great cause of somethings that I found out over the weekend.  Opened up my gym bag and my water bottle leaked all over my clothes so I worked out in a sopping wet shirt :-X

Decline Bench-230*29RP, 20 second static with a couple of partials
           widowmaker-75*20, then i did my 60 second stretch, I wanted 90 seconds but couldn't get it.

Icarian Shoulder-50lbs a side, Right arm I got 15, left I got 18.  I did latereal raises afterwards to failure with a 40lbs DB, I got about 15 reps each arm

Close Grips-235*20, totally failed, I thought I'd get 30ish but once I unraked it my entire upper torso-chest, shoulders-felt like jell-o.  I'm not really used to the higher rep range yet.

I did 4 minutes of Panata cardio-I think that's what it's called.  It's HIT cardio, 20 seconds all out and then a 10 second rest.  I'm gonna cycle HIT cardio on my training days with longer sessions on my off days.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 07, 2007, 08:45:13 AM
I went in on a mission today, listened to Metallica's "Frantic" on the way in, one part in particular:

If I could have my wasted days back
would I use them to get back on track

the last few years of my life have not been easy..frankly they've kicked my ass mentally and physically, now I have a new and renewed focus, I'm not just going through the motions anymore, I'm pushing so f'n hard...

Don't wanna wait til tomorrow,
Why put it off another day?
One more walk through problems,
Built up, and stand in our way ,ah
One step ahead, one step behind me
Now you gotta run to get even
Make future plans, don't dream about yesterday, hey
C'mon turn, turn this thing around
Right now, hey
It's your tomorrow
Right now,
C'mon,it's everything
Right now,
Catch a magic moment, do it
Right here and now
It means everything
Miss the beat, you lose the rhythm,
And nothing falls into place, no
Only missed by a fraction,
Slipped a little off your pace, oh,
The more things you get, the more you want,
Just trade in one for the other,
Workin so hard, to make it easier, whoa,
Got to turn, c'mon turn this thing around
Right now, hey
It's your tomorrow
Right now,
C'mon, it's everything
Right now,
Catch that magic moment, do it
Right here and now
It means everything
It's enlightened me, right now
What are you waitin for
Oh, yeah, right now
(solo)
Right now, hey
It's your tomorrow
Right now,
C'mon, it's everything
Right now,
Catch that magic moment, and do it right,
Right now
Right now, oh, right now
It's what's happening?
Right here and now
Right now
It's right now
Oh,
Tell me, what are you waiting for
Turn this thing around


anyway:

hammer High Pulls-330*16, with a 20 second static and a 60 second stretch

I had some time cause the row machine was being used so I grabbed a pair of 110's and shrugged till failure, I got about 25 reps.  I know DC doesn't really recommend shrugs but I want my traps to come up a little more so I'm gonna start doing 1 straight set every once in awhile.

Hammer Rows-225*16 with my right arm and 15 with my left...went to total failure on these, I just put on 5 plates a side and went to work, didn't even look at my last workout but I know I did alot more today.
Drag Curls-115*27RP-20 second static and a 60 second stretch.  I did these back in 92ish so I didn't get them from the DAve Henry clip that was on this site a few weeks ago, I've been wanting to use them and that inspired me to do it but I've been trying to work them in for awhile.

arms were trashed just from gripping the bars and stuff but I still did pinwheel curls, 20lbs for 20 reps each arm, I'm doign them a little different so they're way harder than they were before.

I did 10 minutes ont he stairmill afterwards.


 

you do know you can load an extra plate when you're good and ready on teh stop bar. ;) :D Something to think about when you're blowing up  plates a side. I don't know too many people that can do that. It's an easy pull but for more than  or so reps? You're a monster.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 07, 2007, 09:01:38 AM
you do know you can load an extra plate when you're good and ready on teh stop bar. ;) :D Something to think about when you're blowing up  plates a side. I don't know too many people that can do that. It's an easy pull but for more than  or so reps? You're a monster.


I don't know if I put it on there but they were rest paused reps, I got about 10 for my first go, 3 or 4 for my second and 1 or 2 for my 3rd.  I've done more.  I've been thinking of angling my body a little when I do it instead of keeping it stright up and down...I'll go into more details later.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 07, 2007, 09:20:06 AM
I don't know if I put it on there but they were rest paused reps, I got about 10 for my first go, 3 or 4 for my second and 1 or 2 for my 3rd.  I've done more.  I've been thinking of angling my body a little when I do it instead of keeping it stright up and down...I'll go into more details later.

you know I was just doing hte same thing...position myself as if I was doing a bent ove row instead of sitting straight up to try and get moe out of my lats. I feel it alot in my upper back but nothing like my rows.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 07, 2007, 11:00:51 AM
you know I was just doing hte same thing...position myself as if I was doing a bent ove row instead of sitting straight up to try and get moe out of my lats. I feel it alot in my upper back but nothing like my rows.
my theory is a little different.  instead of my body againts the pad I want to angle the part of my body I'm doing away from the machine slightly-I do these unilaterally so if I'm doing my right arm I want to angle my body so that my left shoulder and nipple area are on the pad, I dont' know if I can do it or not I've just been thinking about it.  Got it from an old Trevor Smith article where he actually had to do it cause he didn't fit in the machine so he would do this so he could use it. 


Title: Re: Natural Al's DC training Journal
Post by: davie on May 08, 2007, 02:35:33 AM
Mate, 1st session back, thought id be  a bit weaker after 2 weeks of the easy stuff. I used same weights as last time, wether i shold up them or not (didnt wanna overdo it 1st session back), well i kicked ass!!

Beat all rep totals from last time by 2 reps or more, upping everything for this workout for next time. Deadlifted 3 more reps than iv ever done b4 aswell. Bring on wednesday!!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 08, 2007, 09:28:53 AM
Mate, 1st session back, thought id be  a bit weaker after 2 weeks of the easy stuff. I used same weights as last time, wether i shold up them or not (didnt wanna overdo it 1st session back), well i kicked ass!!

Beat all rep totals from last time by 2 reps or more, upping everything for this workout for next time. Deadlifted 3 more reps than iv ever done b4 aswell. Bring on wednesday!!

davie

good work.  I'm pretty fired up myself, hope it keeps going well for ya.

anyway, I did legs today:

Calf Sled-370*12 done DC style and I got 19 partials, these were really rough, I'm almost topped out on this movement.

Lying Leg Curl-135*30, 25 second static and a 60 second stretch on each leg.

V-Squat-555*6, I had this written down from my last blast, usually I take every leg machine like this and counth the "sled" as 45lbs but I said screw it, I don't know how much it weighs so I just put 555lbs on it so I might have actually been doing 600lbs, who knows?  I did 23 partials at the end and yes I know I couldn't budge this type of weight if I was doing regular squats ;D

I did 255 for 22 on the Icarian legpress for my widowmaker.

pretty good workout...


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 08, 2007, 12:13:01 PM
good work.  I'm pretty fired up myself, hope it keeps going well for ya.

anyway, I did legs today:

Calf Sled-370*12 done DC style and I got 19 partials, these were really rough, I'm almost topped out on this movement.

Lying Leg Curl-135*30, 25 second static and a 60 second stretch on each leg.

V-Squat-555*6, I had this written down from my last blast, usually I take every leg machine like this and counth the "sled" as 45lbs but I said screw it, I don't know how much it weighs so I just put 555lbs on it so I might have actually been doing 600lbs, who knows?  I did 23 partials at the end and yes I know I couldn't budge this type of weight if I was doing regular squats ;D

I did 255 for 22 on the Icarian legpress for my widowmaker.

pretty good workout...

what's a v-squat?! no damn shame in doing partials if you benefit from them. I know you know what you're doing. BUT GROW SOME DAMN BALLS AND WIPE THAT ASS WITH THE FLOOR! :D:D


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 08, 2007, 12:35:10 PM
what's a v-squat?! no damn shame in doing partials if you benefit from them. I know you know what you're doing. BUT GROW SOME DAMN BALLS AND WIPE THAT ASS WITH THE FLOOR! :D:D

a v-squat is kinda like a straight up and down hack squat.  Hammer makes a really good one, the one I have to use is by lifefitness which I think is a division of precor.  I have major league back issues so it's just not a good idea to do regular squats, I tried last year and got to 275 for 8 but I could barely drive my car to work cause my back hurt so bad the next day.  The v-squat allows you to keep your back straight, it has a pad you can brace you back againts so it's ideal for me to use right now.  I'm gonna go see a doctor about my back someday...just not anytime soon. 

my 3 leg movements are all built around not causing any strain on my lower back.  I'm doing rack deads but afterwards I feel it so I don't know how long I'll keep those around.  REally the first thing I look at in a movement is how it's gonna effect by lower back :-X


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 08, 2007, 12:39:01 PM
YIKES!


Title: Re: Natural Al's DC training Journal
Post by: Lugar on May 09, 2007, 09:21:18 AM
rack deads on back day or leg day?


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 09, 2007, 09:47:44 AM
rack deads on back day or leg day?

back.  I dont' like stiff legged deadlifts cause they really do tear up my lowerback no matter how much I try to keep my form.  I've either got a compressed spine cause I worked in a shop, standing on hard cement for almost 10 years doing alot of lifting if "wierd" positions that really strained my back.  You try taking components that weigh 35-40lbs out of a die that's mounted in a 200 ton minster press and you'll see what I'm talking about ;) or I've got a bad sciatic nerve...or it could be a bunch of other things. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 09, 2007, 09:50:25 AM
back.  I dont' like stiff legged deadlifts cause they really do tear up my lowerback no matter how much I try to keep my form.  I've either got a compressed spine cause I worked in a shop, standing on hard cement for almost 10 years doing alot of lifting if "wierd" positions that really strained my back.  You try taking components that weigh 35-40lbs out of a die that's mounted in a 200 ton minster press and you'll see what I'm talking about ;) or I've got a bad sciatic nerve...or it could be a bunch of other things. 

an awful lot of whining going on in this thread today... ;)

you get a chance to get in the gym today big al?


Title: Re: Natural Al's DC training Journal
Post by: davie on May 09, 2007, 10:23:48 AM
For all hie back troubles, AL still represents on leg day!!

Al just back from bi etc day a while ago, kicking the logg books ass,lol. Ez bar curls, in 2 rp sets i was rep better than i had been after 3 rest pause sets before i tooko my cruise.lol.

1st Widow maker baker was yummy, i cant walk properly, front squats for 8 reps, added 10kg's and did back squats for 21 reps.

Looks like ur gonna own the logg book aswell my friend, looking foreward to ur next installment.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 09, 2007, 11:46:21 AM
an awful lot of whining going on in this thread today... ;)

you get a chance to get in the gym today big al?

just cardio ;) and yes I am whining but sometimes it f'n hurts.
For all hie back troubles, AL still represents on leg day!!

Al just back from bi etc day a while ago, kicking the logg books ass,lol. Ez bar curls, in 2 rp sets i was rep better than i had been after 3 rest pause sets before i tooko my cruise.lol.

1st Widow maker baker was yummy, i cant walk properly, front squats for 8 reps, added 10kg's and did back squats for 21 reps.

Looks like ur gonna own the logg book aswell my friend, looking foreward to ur next installment.

davie

sweet.  I'm doing 3 new movements for bi's cause I'm sick of doing old fashioned BB and DB curls and I WILL crush the logbook, it's not even a question.  I woke up this morning and looked in the mirror and I was pissed as hell cause I looked like shit, I got ready did some stuff and started to look better a little while later.  I'm still cutting and it's a really slow process for me, I have not been in "shape" for along time so it's a trial and error thing.  I'm thinking of this more like "taking inventory" if that makes sense..I'm gonna get my BF down and still bust my balls in the gym then when I'm cut I'll figure out what I need to focus a little harder on. 

Higher rep work on my chest seems to be working, it's sore as hell and I swear it looks bigger already.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 09, 2007, 01:52:39 PM
I think iv got what myself and alot of others lifters have, called body dismorphia (i think), for example u could put on 1 stone of solid muscle, but wen u walk in the gym u could still c urself as small, even if ur bigger than evey1 else around u.

WHat RP target are u using for chest??

Im using 15 for chest, back and shoulders, 18 for arms, 30+for hammys, 25+ for forearms.
And for the low rep leg work i use (straight set of course) 10 reps for unilateral leg press, 8 reps for fron squats, and 5 reps for back squats. + of course the 20 rep widow maker.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 09, 2007, 06:00:35 PM
I think iv got what myself and alot of others lifters have, called body dismorphia (i think), for example u could put on 1 stone of solid muscle, but wen u walk in the gym u could still c urself as small, even if ur bigger than evey1 else around u.

WHat RP target are u using for chest??

Im using 15 for chest, back and shoulders, 18 for arms, 30+for hammys, 25+ for forearms.
And for the low rep leg work i use (straight set of course) 10 reps for unilateral leg press, 8 reps for fron squats, and 5 reps for back squats. + of course the 20 rep widow maker.

davie

I don't know, I've had such a bad few years I'm way behind where I should be.

I'm experimenting with 30 reps rest paused on a few movements, a couple for back, all my chest movements and my bi movments.  Chest needs to come up so I'm trying alot of different things.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 10, 2007, 08:25:49 AM
Tried a new back machine today, I thought it would mimic the old nautilus lat machine which totally took your bi's and grip out of the equation, the motion is similar but it seemed to involve my forearms and bi's a little more than I expected, still I liked the feel so I'm gonna keep it for awhile:

Life Fitness Pulldown-90*31RP, 30 second static

BB Row-265*4, 225*9...I didn't really like my form on the heavy set so the weight stays the same next time, I moved my stretch to after this movement..60 second "dead hang"

DB Shrug-110*26SS, this is only a temporary thing, I'm gonna drop it in a couple of weeks.  I just want to tweak my traps.

Wide Grip Cable Curl-70*38RP, 25 second static and a 60 second stretch.

Forearms felt like they were gonna blow up at this point so I did some hammer curs 25*30 each arm straight set.

I did my panata cardio today.  Pretty good workout, I'm liking the higher rep range on some movements.  As long as I make sure I go to failure everything should be good but the poundages have to keep going up at a steady pace so we'll see what happens.  Chest is still pretty sore and it's on the agenda for tomorrow so this should be interesting.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 10, 2007, 09:27:48 AM
why so many reps? why not do more weight with say 15-20 reps with rp? I never really understood DC which is why I ended up sucking at it apparelty. What didn't you like about your barbell row form? I find that as long as I'm feeling my lats working and really feel the squeeze, as long as I'm not throwing the weight around I don't care. Just like my t-bars, I'm normally standing at a 45* angle and not much farther down to keep my LB out of it and hindering the movement. 90lbs for that many reps? I know better than that..you could stack on 180-200 and hit the same amount! unless they all have that 30second hold in which case...you da man.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 10, 2007, 09:45:19 AM
why so many reps? why not do more weight with say 15-20 reps with rp? I never really understood DC which is why I ended up sucking at it apparelty. What didn't you like about your barbell row form? I find that as long as I'm feeling my lats working and really feel the squeeze, as long as I'm not throwing the weight around I don't care. Just like my t-bars, I'm normally standing at a 45* angle and not much farther down to keep my LB out of it and hindering the movement. 90lbs for that many reps? I know better than that..you could stack on 180-200 and hit the same amount! unless they all have that 30second hold in which case...you da man.
I went with 12-15 reps on everything for along time, this is just an experiment to see how certain BP's react to the higher rep range.  Mostly it was going to be for chest but I decided to branch it out into some other bodyparts.  I'm still using as heavy a weight as I can handle for that rep range for the most part, I'm still working out the kinks on a couple of movements like the wide grip cable curl.  My chest seemed to be doing great last blast when i was doing my widowmaker at about 30 reps but once the weight got to a point where my reps started to drop off my chest started to lag again.  I just figure there is either something I'm doing "mechanically" wrong once I get to a certain weight or my chest just plain old sucks.  The 30 rep work allows me to move a decent amount of weight on most things while concentrating on keeping my form.  I'm only using it on chest, some back movements, arms and hamstrings.  Shoulders, back thickness, quads and calfs are still gonna be 12-15 reps.  If it doesn't work no big deal, I can always go back to the heavy weight.  Nothing ventured nothing gained and all that stuff.

The BB rows just didn't feel right, not smooth at all and I didn't like my form.  I'll just keep the weight the same next time I hit it and shoot for better form and 6 reps so there will be forward movemnent as far as beating the logbook is concerned. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 10, 2007, 10:43:15 AM
I went with 12-15 reps on everything for along time, this is just an experiment to see how certain BP's react to the higher rep range.  Mostly it was going to be for chest but I decided to branch it out into some other bodyparts.  I'm still using as heavy a weight as I can handle for that rep range for the most part, I'm still working out the kinks on a couple of movements like the wide grip cable curl.  My chest seemed to be doing great last blast when i was doing my widowmaker at about 30 reps but once the weight got to a point where my reps started to drop off my chest started to lag again.  I just figure there is either something I'm doing "mechanically" wrong once I get to a certain weight or my chest just plain old sucks.  The 30 rep work allows me to move a decent amount of weight on most things while concentrating on keeping my form.  I'm only using it on chest, some back movements, arms and hamstrings.  Shoulders, back thickness, quads and calfs are still gonna be 12-15 reps.  If it doesn't work no big deal, I can always go back to the heavy weight.  Nothing ventured nothing gained and all that stuff.

The BB rows just didn't feel right, not smooth at all and I didn't like my form.  I'll just keep the weight the same next time I hit it and shoot for better form and 6 reps so there will be forward movemnent as far as beating the logbook is concerned. 


sweet! looking forward to seeing how it goes!


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 11, 2007, 08:48:44 AM
went in today and did not feel 100%, my stomach has been bothering me all day and overall my energy levels were down a little but I gave it a go anyway:

Incline Press-230*28RP, 10 second static and a 60 second deep stretch.  I could totally focus on my chest and it felt like it was gonna blow up when I was done.

Widowmaker-80*20, I'm gonna go down a little in weight next week but bump the reps up to 30ish, my shoulder was bothering me about half way through which is odd, maybe I got a little to overexcited and bumped my weight up a little to fast.

Military Press-usually I do a really quick warm up, 135*15, 225*4 and then into my working weight which is usually pretty damn heavy.  I limit my range of motion to about nose level on the way down, any lower and my rotator cuff hurts like hell.  Today the 225 felt so f'n heavy it was unreal, now I did tweak my shoulder a little on the widowmaker and the stretch but I didn't think it was that bad so I figured I could either a) skip shoulders alltogether or b)just work with the 225.

I chose to work with the 225, it didn't feel real good and was probably the wrong desision but who knows?  I got 21 reps rest paused, did 17 lateral raises with 35's and did a 25 second static with the DB's. 

overhead rope extensions-40*31RP, never did em before so I didn't really know where to start, felt really different.  I also did a 60 second stretch at the end.

I then did 20 mins of cardio on the stairmill and the recumbant bike.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 11, 2007, 09:15:36 AM
went in today and did not feel 100%, my stomach has been bothering me all day and overall my energy levels were down a little but I gave it a go anyway:

Incline Press-230*28RP, 10 second static and a 60 second deep stretch.  I could totally focus on my chest and it felt like it was gonna blow up when I was done.

Widowmaker-80*20, I'm gonna go down a little in weight next week but bump the reps up to 30ish, my shoulder was bothering me about half way through which is odd, maybe I got a little to overexcited and bumped my weight up a little to fast.

Military Press-usually I do a really quick warm up, 135*15, 225*4 and then into my working weight which is usually pretty damn heavy.  I limit my range of motion to about nose level on the way down, any lower and my rotator cuff hurts like hell.  Today the 225 felt so f'n heavy it was unreal, now I did tweak my shoulder a little on the widowmaker and the stretch but I didn't think it was that bad so I figured I could either a) skip shoulders alltogether or b)just work with the 225.

I chose to work with the 225, it didn't feel real good and was probably the wrong desision but who knows?  I got 21 reps rest paused, did 17 lateral raises with 35's and did a 25 second static with the DB's. 

overhead rope extensions-40*31RP, never did em before so I didn't really know where to start, felt really different.  I also did a 60 second stretch at the end.

I then did 20 mins of cardio on the stairmill and the recumbant bike.

21rp with the seated military with 225?!  :o


Title: Re: Natural Al's DC training Journal
Post by: Lugar on May 11, 2007, 09:29:19 AM
I'd love a video of that........


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 11, 2007, 09:43:27 AM
21rp with the seated military with 225?!  :o

it's a smith and like I said the reps are not full range of motion.  back when I wrestled in highschool I weighed 140 and could press 135lbs 15 times with no support, just take the bar off the bench and go.  When we were really young my Dad had me and my brother do a handstand againts a wall and do what we called "wall ups" where we'd start stading on our heads and push up until our arms were extended.  Somedays we'd alternate and work up to 100 reps, I'd do 10, he'd do 10 and eventually we got 100 reps, I don't remember how long it took but I remember doing it, we had to put a pillow under our head cause the floor was to hard if we had to stop to take a break. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 11, 2007, 09:45:48 AM
it's a smith and like I said the reps are not full range of motion.  back when I wrestled in highschool I weighed 140 and could press 135lbs 15 times with no support, just take the bar off the bench and go.  When we were really young my Dad had me and my brother do a handstand againts a wall and do what we called "wall ups" where we'd start stading on our heads and push up until our arms were extended.  Somedays we'd alternate and work up to 100 reps, I'd do 10, he'd do 10 and eventually we got 100 reps, I don't remember how long it took but I remember doing it, we had to put a pillow under our head cause the floor was to hard if we had to stop to take a break. 

I don't care where you do it, smith or not, that's pushin hard!  :o ;D


Title: Re: Natural Al's DC training Journal
Post by: Your MAAAAaaaa on May 13, 2007, 10:30:52 AM
AL i have jumped into this thread late a missed parts but overall how are doing?

You mention rotator probs, due to training or existing problem?

ta ta


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 13, 2007, 03:12:10 PM
AL i have jumped into this thread late a missed parts but overall how are doing?

You mention rotator probs, due to training or existing problem?

ta ta

I'm doing fine.  Most know about the personal issues I had for the last few years, they really affected my training so I'd say I'm a few years behind where I feel I should be plus prior to that I really didn't train to much cause of school and work.  I'm 5'7, 198lbs as of Thursday, BF is in the teens somewhere, don't know where prolly 15%ish, don't really know.  I'm giving myself about 6-8 more weeks of dieting to see how I look.

Rotator cuff problems are from an old wrestling injury, left shoulder and both wrists are pretty trashed from wrestling.  Lower back is not 100% cause of a job I used to have.

I'm trying lots of new movements and rep ranges so this is actually pretty cool for me right now, if I get my BF down how I want it I might even post some pics.  We'll see.


Title: Re: Natural Al's DC training Journal
Post by: Your MAAAAaaaa on May 14, 2007, 01:08:09 AM
And in terms of purely training would you recommend DC?


I'm on a Max -ot program at the minute and am amazed by the results


ta ta


Title: Re: Natural Al's DC training Journal
Post by: ryanhard on May 14, 2007, 02:35:57 AM
 hi al,
could you help me out?with a good work-out program i am interested in training dc.
anything you can do to help would be great!

thanks.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 14, 2007, 04:37:18 AM
And in terms of purely training would you recommend DC?


I'm on a Max -ot program at the minute and am amazed by the results


ta ta

Just looking at Big Al's log amazes me at how well DC will work for you if you grasp the concept properly. If max-ot is making it happen...why not consider DC when you gains start waning??


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 14, 2007, 06:01:22 AM
And in terms of purely training would you recommend DC?


I'm on a Max -ot program at the minute and am amazed by the results


ta ta

I actually like Max-Ot alot and used it right before I started DC.  Some of the concepts carry over, progressive increase in resistance but the volume is less with DC.  I feel DC is the next logical step for max-ot guys.  If you've made gains with max ot you know how to train, it's a program that teaches you the importance of intesity and knowing how to pick movements that you're gonna get the most out of.  It stresses recovery and gives you a great base to work off of.

I excelled when I switched from OT to DC, went from 195 to 214 in a pretty short period of time but that was the best "window" I've ever had as far as training, eating, recovering and being there mentally.  DC's allowed me to bring up some bodyparts alot even though I might have only been about 50% into it mentally.  This last blast even with a ton of bullshit in my life I still got back up to 211 just using the basic concepts.  Right now I'm making great gains....

anyway to answer your question I'd say "yes" to a guy in your situation, to a beginner I'd recommend max ot for awhile to establish a base and "learn" to train.


hi al,
could you help me out?with a good work-out program i am interested in training dc.
anything you can do to help would be great!

thanks.


see above.  DC doesn't really work for guys who don't have an established background of hard training behind them.  Not trying to be mean but you can do everything DC says for you to do and if you don't know how to train hard and push yourself you won't get anything from it.

maybe I'm wrong, if you think you're ready go to intensemuscle.com...then the dogpound and read the stickiens, there's tons of great info there.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 14, 2007, 07:07:57 AM
Hey bro, todays session was another reminder of how much calfs,hammys and quads are not fun to train (but kinda are at the same time-weird i know lol).

B4 my cruise id got 13 reps on leg press calf press, but after having 2 week cruise i decided to use all same weights as b4 the cruise, for my 1st sessions back in opening 2 week cycle. so i used same weight for calfs. Gone from 13 reps DC style, followed by 25-30 partials, to 17 reps DC style followed by 50 partials. ouch, but awesome at the same time lol.

Maxed out another machine aswell on unilateral leg press.

Thats leg raise, uni leg press and shoulder grip pulldowns (palms facing), all run outa weight.

Im gonna have to maybe invest in 1 of those thick pins that u can hang more weight on?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 14, 2007, 08:26:27 AM
Hey bro, todays session was another reminder of how much calfs,hammys and quads are not fun to train (but kinda are at the same time-weird i know lol).

B4 my cruise id got 13 reps on leg press calf press, but after having 2 week cruise i decided to use all same weights as b4 the cruise, for my 1st sessions back in opening 2 week cycle. so i used same weight for calfs. Gone from 13 reps DC style, followed by 25-30 partials, to 17 reps DC style followed by 50 partials. ouch, but awesome at the same time lol.

Maxed out another machine aswell on unilateral leg press.

Thats leg raise, uni leg press and shoulder grip pulldowns (palms facing), all run outa weight.

Im gonna have to maybe invest in 1 of those thick pins that u can hang more weight on?!

davie

those pins are great, a guy at one of my old gyms made a few and I loved them, I could really pile weight on...now i have to kinda rig up a machine to hold more weight and they just don't really like that.

I did legs today, problem was there was someone on every machine I wanted to use so I had to go out of order to get everything in, I'm gonna write it up as it should have gone but I did hack squats before seated leg curls and....it's just confusing:

smith machine calf raise-225*12 done in DC style and then 23 partials.  First time, I saw a few guys doing this, we have a piece of equipment that you put under you and it's just like a standing calf raise, weight goes on your shoulder like a squat...I dont' know how long I'll keep it, it wasn't really all that comfortable.  I can't see a guy doing mroe than 315 cause it was killing my neck...maybe i jsut need to get used to it.

Seated Leg Curl-130*31RP, Static 180 for 25 seconds and a 60 second stretch

Hack Squat-325*5 with 26 partials

Widowmaker-260*28....then I put 200lbs on a leg extention and did a static hold, got about 30 seconds.

I've been avoiding the quad stretch cause it hurt my low back but I'm gonna start it back up next leg workout.

might go in tonight for abs and really, really light cardio if I feel like it.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 14, 2007, 08:34:11 AM
Give me a run down of the quad stretch agai will u bro, i tried it but didnt feel much,thanks?!

Thinking of getting cage 4 home gym ehich will have smith and free weight capabilities.

considering it anyway,my own hardcore hangout, for me and mates who lift.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 14, 2007, 08:56:26 AM
Give me a run down of the quad stretch agai will u bro, i tried it but didnt feel much,thanks?!

Thinking of getting cage 4 home gym ehich will have smith and free weight capabilities.

considering it anyway,my own hardcore hangout, for me and mates who lift.

davie

I'll look for a pick.

I've been thinking of buying some stuff for home as well...we'll see.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 14, 2007, 09:17:34 AM
I'll look for a pick.

I've been thinking of buying some stuff for home as well...we'll see.

You know of anygood sites for buying equipment?!

I wouldnt mind v basic cage, but if i can id get one that has smith set up,+pins for free weight squatting.benching (incline/decline-shoulder pressing) etc!!

Kul bro, a pik wud be good.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 14, 2007, 10:13:04 AM
You know of anygood sites for buying equipment?!

I wouldnt mind v basic cage, but if i can id get one that has smith set up,+pins for free weight squatting.benching (incline/decline-shoulder pressing) etc!!

Kul bro, a pik wud be good.

davie

I don't own any home equipment, still looking for a pic though.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 14, 2007, 12:23:53 PM
couldn't find a pic but here's the explanation:

QUADS: Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads donít look a lot different than they used to.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 15, 2007, 12:38:11 AM
Thought i was doing that mate, but i just seemd to feel it in my stomach (tensing for 60 seconds)?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 15, 2007, 11:47:18 AM
Thought i was doing that mate, but i just seemd to feel it in my stomach (tensing for 60 seconds)?!

davie

never felt it in my stomach, only the low back...

today:

DC pullups-115lbs of assistance, got 34 reps rest paused along with a 30 second static with 60lbs of assistance.

Rack deads-320*4
                 225*11
then I did a 60 second stretch, form on the deads felt a little  ???, don't know why it just didn't feel right.

2 hand hammer curls-40*36, 35 second static and a 60 second stretch

wrist curl-75*28



Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 15, 2007, 02:04:26 PM
never felt it in my stomach, only the low back...

today:

DC pullups-115lbs of assistance, got 34 reps rest paused along with a 30 second static with 60lbs of assistance.

Rack deads-320*4
                 225*11
then I did a 60 second stretch, form on the deads felt a little  ???, don't know why it just didn't feel right.

2 hand hammer curls-40*36, 35 second static and a 60 second stretch

wrist curl-75*28


those rack deads feel great dont they!? :D how deep you pulling from with your back injury? AND 34 reps on assisted pullups? I'd have r un home crying after 20 lol! DC must work! Seems to be for you!


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 15, 2007, 04:30:06 PM
those rack deads feel great dont they!? :D how deep you pulling from with your back injury? AND 34 reps on assisted pullups? I'd have r un home crying after 20 lol! DC must work! Seems to be for you!
I pull from just below knee level, probably 2 inches below.  I'm gonna have to write up how I do the DC pull ups, DC wrote them up awhile ago.....maybe I'll write it up tomorrow or copy and paste his description...they're not called DC pull ups by him, I just named them that, I don't know what he calls em.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 17, 2007, 11:02:23 AM
hammer incline-145*33RP, got 15 partials and a 10 second static at the end

widowmaker-60*25, then I did a 90 second stretch

Hammer Shoulder 140 a side, done unilaterally-left-13RP
                                                              Right-12RP
I didn't do any static or partials but I did a 60 second stretch at the end.

Reverse Grip Bench-Done on a smith, 235*18 Straight set then I did 60 second stretches with each arm.

I did my usual cardio work.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 17, 2007, 12:54:35 PM
320 pounds for rack deadlifts and 235 on smith machine reverse grips!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! what a beast!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :o

it's more than 80% of the people in the gym can or are willing to do period..

Who cares. Al's progressing and making things happen that work for him. he's come along way from where he started and overcome some pretty thick bullshit ontop of a LBI and still puts up decent weights. I say he's earned just a little respect..


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 17, 2007, 01:01:39 PM
hahahaha, why don't you do any barbell movements stud? afraid of hard work? ;D

no.  the gym I'm at has 1 powerrack and it's not even a real rack, the safety bars only come up to about waist level.  Could I set it up for some movements?  Sure but the smith is faster, safer and I have no problem with it.  It seems to really bother you that I use it, why is that?  I don't hide behind it, I always point out that I use it and have no idea how much I could do on free weight movements that I use a smith for.

I could care less if I train with hammer machines, nautilus, icarian, free weights or smith machines, it don't matter.  All that matters is what you look like at the end of the day.

the only way you're training hard is with BB's ::) ::) ::) ::)  oh, brother.  Training hard is about alot more than the equipment you have or choose to use, I figured someone with you're supposed experience would know that.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 17, 2007, 01:03:27 PM
it's more than 80% of the people in the gym can or are willing to do period..

Who cares. Al's progressing and making things happen that work for him. he's come along way from where he started and overcome some pretty thick bullshit ontop of a LBI and still puts up decent weights. I say he's earned just a little respect..

thanks.  Squads got a hardon for me...dont' know why.  Maybe he's jealous cause I dont' have a triple chin?  trust me, any power he had to "own" me was lost once I saw his pics, now it's like dealing with a child or a really old senile person, I just kinda  ::) ::) ::)

my log is 100% true, no made up poundages no enhanced lifts, no nothing it's 100% what i do and when I talk about myself it's 100% true.  People on the board have meet me like Blockhead, Special Ed, Bob Chick, Rhino and others.  They can tell you I'm exactly what I say I am.  I have no reason to lie or make things up, when I get in shape and post pics all the lies would be for nothing anyway.

I could care less how strong I am considered on this or any board.  Bottom line is I know exactly what i am and what i need to improve to be where I want to be.  It's only a matter of time.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 17, 2007, 05:56:54 PM
That's right. I'm glad you posted one up so  I and others can learn and better ourselves from your experiences AND it gives you a hard copy of your progress. This is exactly why I put mine up. Not only can I monitor how things are going, but people can hopefully learn from the mistake I'VE made and apply it to them if they're in the same situation. I also like the input I get from others and the helpful advice when I get it.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 18, 2007, 09:03:52 AM
calfs-Toe Press 525*12 with 28 partials

Hamstrings-Sumo LegPress 545*13SS with 20 Partials and a 10 second static, then I was feeling a little saucey so I put 200lbs on the lying leg curl and did a static hold for as long as I could, didn't keep track but I was dying at the end.  Did a 60 second stretch at the end.

Quads-LegPress 925*4 with 24 Partial reps.  I'm REALLY diggin the partials instead of the static holds, less wear and tear on the joints.

I did my widowmaker 265*24 reps on the icarian legpress, went to total failure...

I did 2 sets on the Hammer Ab machine, have not done abs in awhile so I need to reapply myself in this area.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 18, 2007, 09:18:51 AM
calfs-Toe Press 525*12 with 28 partials

Hamstrings-Sumo LegPress 545*13SS with 20 Partials and a 10 second static, then I was feeling a little saucey so I put 200lbs on the lying leg curl and did a static hold for as long as I could, didn't keep track but I was dying at the end.  Did a 60 second stretch at the end.

Quads-LegPress 925*4 with 24 Partial reps.  I'm REALLY diggin the partials instead of the static holds, less wear and tear on the joints.

I did my widowmaker 265*24 reps on the icarian legpress, went to total failure...

I did 2 sets on the Hammer Ab machine, have not done abs in awhile so I need to reapply myself in this area.

sounds like another good day brother!


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 18, 2007, 10:11:56 AM
I'm worried it's not up to squads standards.... ::) ::) ::)

HAHA yeah i hear that. The only thing that'll ever keep you honest and your head on straight is making sure it's up to YOUR standards which stands true for everyone.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 18, 2007, 12:04:45 PM
AAS baby! How do you find clothes that fit? LOL

easy, I shop in the "mens" part of the store, I'm not stuck in the "pre-teen" like you are buying you're size 26 "slim" pants and watching the total gym commercials thinking "man I really got to change it up"

You're a turd.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 18, 2007, 12:16:16 PM
shit 320 in the rack means that "natuaral al" could probably pull a whopping 265 off the floor. :o

oh, brother ::) ::) ::)

don't you have another cardio session on the G&O board to get to?  Or are you getting your cardio in today walking from the car to the register at 7-11 to stock up on your chip supply?

why do I have the feeling that if I pulled 600lbs you'd still be fucking with me?

it would be funny if it was someone else but with you it's just kinda sad at this point and to see you befreind pumpster just shows how far you've sunk.  Do you have OCD?  Last week you were stalking Groink now it's me...you need to get out more.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 18, 2007, 12:30:30 PM
hahahahaha you couldn't roll 600 across the gym floor, who are you kidding? you barely pull 3 plates from the knees in the rack.

nice reading skills you got there...I said "if"...read, comprehend then comment.  It aint' all that hard there tiger.

bottom line, I was fucking around.  I could care less what you say about anything that has to do with my training.  I don't know you, never will.  Nothing you can offer me is gonna make or break me on a competitive stage if I ever get up there.  Now if you spent half your time giving advice or at least trying to look at something constructively that would be different but you're like the little fat bully at school who can't stand to have anyone else doing well and it's just sad.  You're older than me and your life revolves around this site....c'mon now.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 18, 2007, 12:39:40 PM
hahahahahaha, post a picture if you look better than me chickenshit.

I still have about 14,000 posts till you can call me on that one bigmouth. ;D ;D ;D

realistically, what would me posting a pic do for me?

"c'mon now"


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 18, 2007, 12:48:10 PM
hahahahaha, just what i thought you're scared shitless.

whatever you say.  I don't need to justify anything to you or anybody here.  Believe whatever you want

why don't you start a journal...oh, wait...I'll save you the trouble, this would be your entry everyday:

got up, logged onto getbig......got my 375 post a day cardio session in.  I was feeling fat so I only ate 15/16ths of the bag of chips today.  Burned some fat stalking natural al.

I gotta slow down, I'm gonna burn out my CNS.


now hit the fucking road boy, look how easy it was to get under your skin.  How many keyboards have you ruined today in this thread?  and to think I didn't even pile on a few weeks ago cause I felt bad for you. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 21, 2007, 08:09:23 AM
had to change things up due to circumstances beyond my control.

I started off with something I've been wanting to do for along time, it's not really DC and I'll probably only do it for a short time but I had the but so I did it.  Started off with dB pullovers, I went light since I haven't done them in years, 50lbs for 25ish reps straight setted, I didn't really count the reps just wanted to warm up with it and get a little pump going, I don't think if effected anything else too bad.

Front Pulldowns-160*34RP with a 20 second static

DB Rows-100lbs, got 31 with my left and 27 with my right, I did rest pause them.

Drag Curls-120lbs*28RP-I really like these.

Pinwheel Curls-25*20ish reps for each arm.

I did all my stretches at the end instead of after each bodypart and I really liked that, might stick with it.

Did 30 mins of cardio at the end.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 21, 2007, 08:21:36 AM
wtf is a pinwheel curl?!


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 21, 2007, 08:25:55 AM
wtf is a pinwheel curl?!

the way I do it is I do a hammer curl, stop when the arm is bent 90 degrees then bring it in so my forearm is accross my body, rotate back and down and that's one rep...I don't know if that makes any sense....


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 21, 2007, 09:24:50 AM
the way I do it is I do a hammer curl, stop when the arm is bent 90 degrees then bring it in so my forearm is accross my body, rotate back and down and that's one rep...I don't know if that makes any sense....

lol nope but do your thing man. Sounds kinda rough to me!


Title: Re: Natural Al's DC training Journal
Post by: davie on May 21, 2007, 09:39:31 AM
Im guessin u mean each rep goes up then angled across??



Bro managed heaviest weight i ever deadlifted today. 8 good reps (iv never done a one rep max).awesome!!

1st 2 weeks wer v good, using same weights that i finished last blast with to ease back in, but beat like all te rp totals i got at the end of last blast, so was happy.

I can do most workouts by myself, but one of the sessions i need help with 1st four exercise e.g. upright seated chest press, the handles are at the bottom and it take all strength to get it to full lockout b4 i begin the set, so i usually get sum guy to pull them out as im pressing and then start the set.
SAme with press behind neck, im seated andtake bar from friend, but last week i had no1 so had to squat back in chair and press weight up (sapping mre strength), but even with all that i still matched or beat rp totals from last blast and everything is being upped. v excited!!

Hows u going?

davie



Title: Re: Natural Al's DC training Journal
Post by: natural al on May 21, 2007, 12:12:25 PM
Im guessin u mean each rep goes up then angled across??



Bro managed heaviest weight i ever deadlifted today. 8 good reps (iv never done a one rep max).awesome!!

1st 2 weeks wer v good, using same weights that i finished last blast with to ease back in, but beat like all te rp totals i got at the end of last blast, so was happy.

I can do most workouts by myself, but one of the sessions i need help with 1st four exercise e.g. upright seated chest press, the handles are at the bottom and it take all strength to get it to full lockout b4 i begin the set, so i usually get sum guy to pull them out as im pressing and then start the set.
SAme with press behind neck, im seated andtake bar from friend, but last week i had no1 so had to squat back in chair and press weight up (sapping mre strength), but even with all that i still matched or beat rp totals from last blast and everything is being upped. v excited!!

Hows u going?

davie



it's going good.  Higher rep ranges seem to be ok for the most part, they're different and a nice change.  I don't know if I'm gonna keep the rack deads or not, I really have to limit what I do with them and I don't know if it's worth it at this point.  Other than that everything is "ok", still trying to lean out a little more just for my own sake.



Title: Re: Natural Al's DC training Journal
Post by: natural al on May 22, 2007, 10:02:31 AM
Quickie today, lots going on.

chest-Decline 240*34, 7 partials and 15 second static at the end.
70*30 on the widowmaker

Icarian Shoulder-90*23-I switched this up from the 12 reps I was getting last time, I did 90lbs total, both arms at once, for some reason the range of motion on this machine makes everything super heavy, I've never seen anyone really pile the wieght on, you push up and out at the same time...it's a bitch.  I did a 30 second static afterwards.

I didn't do tri's cause I was rushed, did stretches at the end, 90 seconds for chest and shoulders...maybe some cardio later.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 23, 2007, 04:55:39 AM
Quickie today, lots going on.

chest-Decline 240*34, 7 partials and 15 second static at the end.
70*30 on the widowmaker

Icarian Shoulder-90*23-I switched this up from the 12 reps I was getting last time, I did 90lbs total, both arms at once, for some reason the range of motion on this machine makes everything super heavy, I've never seen anyone really pile the wieght on, you push up and out at the same time...it's a bitch.  I did a 30 second static afterwards.

I didn't do tri's cause I was rushed, did stretches at the end, 90 seconds for chest and shoulders...maybe some cardio later.

Get it next time bro. Gotta do what you can with what you got. Sounds like you made the most of your time!


Title: Re: Natural Al's DC training Journal
Post by: davie on May 23, 2007, 09:47:16 AM
Hey mate, looks like u kicked ass even on a shortened workout!!

Meant to ask u sumthin....my 3 shoulder moves at the mo are machine press, upright row (with ez bar), and BNP.

Was doing Db press but switched to machine for this blast.

I havnt stalled on upright rows yet, but was thinking of a change to spice tings up a abit. Was considering high pulls??
Starting from the knee (take legs out of the movement)?? My questions are:
1. What do u think of trying this exercise when doing DC?
2. For upright rows i have shoulder width grip (trying to hammer side head of delt), should i keep shoulder width grip or moves hands closer together (tho that might hit traps more)?
3. At the top of the movement should i stop at top of chest/neck (like i do with upright row)....OR should i bring bar all the way up to level with forehead (like iv seen on demonstration video)??

Thanks bro.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 23, 2007, 10:41:03 AM
Hey mate, looks like u kicked ass even on a shortened workout!!

Meant to ask u sumthin....my 3 shoulder moves at the mo are machine press, upright row (with ez bar), and BNP.

Was doing Db press but switched to machine for this blast.

I havnt stalled on upright rows yet, but was thinking of a change to spice tings up a abit. Was considering high pulls??
Starting from the knee (take legs out of the movement)?? My questions are:
1. What do u think of trying this exercise when doing DC?
2. For upright rows i have shoulder width grip (trying to hammer side head of delt), should i keep shoulder width grip or moves hands closer together (tho that might hit traps more)?
3. At the top of the movement should i stop at top of chest/neck (like i do with upright row)....OR should i bring bar all the way up to level with forehead (like iv seen on demonstration video)??

Thanks bro.

davie

I'd say stick with what you have and maybe rotate in the highpulls once you top out on a movement.

1-power moves are fine, I've never done this one...I did do a clean and press for a little while but my lower back just couldn't handle it...all my pressing movements are seated.

2-keep the grip shoulder width IMO...

3-if you keep the grip shoulder width I'd stop at the chest neck region...BUT like I said I haven't really done anything like this in awhile.  I don't know how much more youd be getting out of the movement if you go higher.

Sorry bro, short answers...I'm just not into it today ???


Title: Re: Natural Al's DC training Journal
Post by: davie on May 23, 2007, 11:03:37 AM
Thats kul mate, u answered everything well!!

Reason i was unsure about trying something like this was i thought power moves wer frowned upon while doing DC??

Ok il stick with upright rows at the mo, Im really tring to hammer side delts, and apart from lat raises (which u cant really do in DC due to fact ul stall quickly), upright rows wer the only ones i could think of that really hit seide delts more than the other heads!?

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 23, 2007, 11:19:50 AM
Thats kul mate, u answered everything well!!

Reason i was unsure about trying something like this was i thought power moves wer frowned upon while doing DC??

Ok il stick with upright rows at the mo, Im really tring to hammer side delts, and apart from lat raises (which u cant really do in DC due to fact ul stall quickly), upright rows wer the only ones i could think of that really hit seide delts more than the other heads!?

davie

some guys use some power moves.  Justin Harris who posts here as Trooponin did some clean and press work.  Benching is frowned upon cause guys tend to hurt themselves moving heavy weights with multiple rep rest pause sets.  Squats and deads are used but not rest paused.  think of it this way, what are the chances you're gonna hurt yourself doing the movement?  If the chance is there do what you have to do to protect youself. 


Title: Re: Natural Al's DC training Journal
Post by: davie on May 23, 2007, 11:26:32 AM
Yeh cheers.

Can u think of anything uv done other than upright rows that hammered side delts?

Other than that im just doing pressing movements?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 23, 2007, 12:01:44 PM
Yeh cheers.

Can u think of anything uv done other than upright rows that hammered side delts?

Other than that im just doing pressing movements?!

davie

man, did a movement I made up myself I called them "powerlaterals" but I'd have to think how to describe them.  Wide grip upright rows are probably ok.  Let me thing about it...


Title: Re: Natural Al's DC training Journal
Post by: davie on May 23, 2007, 01:02:45 PM
Cheers buddy, give it sum thought and once uv got a rough description let me know?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 24, 2007, 08:29:00 AM
legs....sitting at my desk right now and still feel like I'm gonna puke, legs are pretty numb and shakey :-\ :-\

calfs-calf sled-375*12 done in DC fashion with 21 partial reps at the end

hamstrings-lying leg curls-140*29RP...my hams were sore for some reason before I even trained them but I decided to do them anyway, these were a bitch.  The higher rep work seems to be working really well for my hanstrings, they seem to be responding well.  I didn't do a static or partials, couldn't budge the weight when i was done.

V-Squat-565*7, rested 10 seconds and did 23 partial reps...killer.  Went over to the precor leg press put 265 on and started repping out, totally failed at 21 reps then I put 120lbs on teh leg extention machine and did a static hold for 75 seconds.

I did the hamstring and quad stretch at the end then I did 2 sets on the hammer ab machine. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 24, 2007, 08:39:48 AM
legs....sitting at my desk right now and still feel like I'm gonna puke, legs are pretty numb and shakey :-\ :-\

calfs-calf sled-375*12 done in DC fashion with 21 partial reps at the end

hamstrings-lying leg curls-140*29RP...my hams were sore for some reason before I even trained them but I decided to do them anyway, these were a bitch.  The higher rep work seems to be working really well for my hanstrings, they seem to be responding well.  I didn't do a static or partials, couldn't budge the weight when i was done.

V-Squat-565*7, rested 10 seconds and did 23 partial reps...killer.  Went over to the precor leg press put 265 on and started repping out, totally failed at 21 reps then I put 120lbs on teh leg extention machine and did a static hold for 75 seconds.

I did the hamstring and quad stretch at the end then I did 2 sets on the hammer ab machine. 


HAHA! Now THAT is working hard! If you don't have a hard time walking out of the gym, you fucked around too much! :D Sounds like a pretty rough workout brother! I applaud..


Title: Re: Natural Al's DC training Journal
Post by: davie on May 24, 2007, 10:00:41 AM
Any luck finding that exercise description?

Do u do ur calf partials straight afta work set or afta minutes rest?

I cant seem to get the feeling in the quad stretch, just feel it in my abs as u tense all that time.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 24, 2007, 10:14:19 AM
Any luck finding that exercise description?

Do u do ur calf partials straight afta work set or afta minutes rest?

I cant seem to get the feeling in the quad stretch, just feel it in my abs as u tense all that time.

davie

alright, here's a lame attempt at describing these.  I would start out just like a standard lateral raise, both DB's in front of me so my fingers were parrellell to the ground, as I did the lateral raise my fingers stay that way the whole time, so at the very top my upper arm are straight out to my side but my forearms are just kind of hanging there...does that make sense?  I got up to some pretty good weight using this but again it started to hurt my back >:(

one other thing...I would totally encourage anyone who's having trouble bringing up thier calves to try training them DC style, even if you don't like the rest of the routine the calf workouts are killers. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 24, 2007, 10:15:59 AM
alright, here's a lame attempt at describing these.  I would start out just like a standard lateral raise, both DB's in front of me so my fingers were parrellell to the ground, as I did the lateral raise my fingers stay that way the whole time, so at the very top my upper arm are straight out to my side but my forearms are just kind of hanging there...does that make sense?  I got up to some pretty good weight using this but again it started to hurt my back >:(

one other thing...I would totally encourage anyone who's having trouble bringing up thier calves to try training them DC style, even if you don't like the rest of the routine the calf workouts are killers. 

I have big calves but no detail...give me an idea as to what you'd recommend for them. I hate working them anyway. I'm wanting my forearms to catch up with them but til then, I could add some detail instead of size pending what you want to throw out there. I'd appreciate it.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 24, 2007, 10:32:12 AM
I have big calves but no detail...give me an idea as to what you'd recommend for them. I hate working them anyway. I'm wanting my forearms to catch up with them but til then, I could add some detail instead of size pending what you want to throw out there. I'd appreciate it.

I pretty much agree with DC that weight training really can't help with detail, that's mostly a bi-product of BF levels, when you get really low BF maybe some detail work would help but as far aso doint specific movements to bring out detail in general....I just don't buy it.  Sorry.  Maybe...just maybe you might want to try skipping rope, I've been doing that for a few weeks, get a good burn in the calves but still, I would guess detail is more due to BF levels than anything else.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 24, 2007, 10:33:49 AM
I pretty much agree with DC that weight training really can't help with detail, that's mostly a bi-product of BF levels, when you get really low BF maybe some detail work would help but as far aso doint specific movements to bring out detail in general....I just don't buy it.  Sorry.  Maybe...just maybe you might want to try skipping rope, I've been doing that for a few weeks, get a good burn in the calves but still, I would guess detail is more due to BF levels than anything else.

My calves have always just been there, maybe bad genetics, even when I was around 10% a year ago, they had zero cuts in them.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 24, 2007, 10:47:41 AM
My calves have always just been there, maybe bad genetics, even when I was around 10% a year ago, they had zero cuts in them.

wow, that's odd.  I really don't have an answer for you then......I'm more or less knowledgable about training using various HIT methods-and I know DC doesn't like his routine to be referred to as HIT but for this conversation I'll group it in there-I am not an expert in anyway on any kind of prep work or diet.  You might want to ask someone who has extensive contest prep experience shy this is happening.

Sorry man.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 25, 2007, 05:22:36 AM
wow, that's odd.  I really don't have an answer for you then......I'm more or less knowledgable about training using various HIT methods-and I know DC doesn't like his routine to be referred to as HIT but for this conversation I'll group it in there-I am not an expert in anyway on any kind of prep work or diet.  You might want to ask someone who has extensive contest prep experience shy this is happening.

Sorry man.

I think I'm going to have to hit'em like forearms and just wear them down with reps.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 25, 2007, 08:30:11 AM
funny day today...

started with pullovers again, 60lbs for 20 reps, prolly could have done more but I'm using them as a warm-up kinda deal for a few workouts.

Life Fitness Pulldowns-100*34RP with a 22 second static at the end, I didn't feel these as much in my arms as last time, really hits the lower part of the lat.

BB Rows-265*5, 225*12...prolly gonna drop these cuase my back can't really take them anymore :(

Wide Grip Cable curs-80*40RP, I thought I was only gonna get 30.  The way I do these I try to touch the bar to my forehead every rep...well, I got a little to excited and actually smashed the bar into my head a couple of times...I've got a small mark on my forehead now, it's actually pretty funny...did a 30 second static.

hammer curls-30*20-25 and a 20 second static

did my stretches at the end.

long weekend so it's cardio a go-go for the next few days.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 25, 2007, 08:42:19 AM
why not more move weight in the 12-20 rep range instead of above 20rep area?  ???


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 25, 2007, 08:49:43 AM
why not more move weight in the 12-20 rep range instead of above 20rep area?  ???

my target for this blast is to work in the 20-30 rep range, this is only the second time through this rotation so I'm still trying to zero in on the weight I can handle, I didn't want to make to drastic a jump, I probably could have been more aggresive with some of the weight and maybe I will next time.  On the curls I honestly didn't think there was anyway in hell I'd get that many reps, it's a unique movement so I still need to guage things with it.  Same with the pulldown machine I'm using, it's so much different than a regular pulldown, the weight feels so f'n heavy on it but once i got into a groove I did really well with it.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 25, 2007, 08:55:01 AM
my target for this blast is to work in the 20-30 rep range, this is only the second time through this rotation so I'm still trying to zero in on the weight I can handle, I didn't want to make to drastic a jump, I probably could have been more aggresive with some of the weight and maybe I will next time.  On the curls I honestly didn't think there was anyway in hell I'd get that many reps, it's a unique movement so I still need to guage things with it.  Same with the pulldown machine I'm using, it's so much different than a regular pulldown, the weight feels so f'n heavy on it but once i got into a groove I did really well with it.

LIFEFITNESS pull downs? with the 295 stack? Or the weird "suggested resistance" stack that only goes to 95 or something? HATE that fucking thing. I was just wondering. I like what I'm reading in your log. I might take a 6 or 8 weeker resembling yoru log and give it a nice change of pace.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 25, 2007, 08:58:10 AM
LIFEFITNESS pull downs? with the 295 stack? Or the weird "suggested resistance" stack that only goes to 95 or something? HATE that fucking thing. I was just wondering. I like what I'm reading in your log. I might take a 6 or 8 weeker resembling yoru log and give it a nice change of pace.

it's plate loaded, very unique set up, 2 seperate handles, kinda like a cable cross over set up.  I'd almost have to take a picture of it to describe it, they have about 8 of those type of machines and no one ever uses them.

thanks for the feedback, if I had more time I'd follow your log a little better but you know how it is.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 25, 2007, 09:01:33 AM
it's plate loaded, very unique set up, 2 seperate handles, kinda like a cable cross over set up.  I'd almost have to take a picture of it to describe it, they have about 8 of those type of machines and no one ever uses them.

thanks for the feedback, if I had more time I'd follow your log a little better but you know how it is.

That sounds a little weird. I always like to try out new equipment. The same old torture gets old. LOL mines the same ol' shit man. Just another day. You know how that goes. Great work buddy. Encouragment is what we're here for. Sometimes it's that little extra push people give ya that gets you busting more ass.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 25, 2007, 09:59:39 AM
lol-just went into the bathroom and I've got a mark on my forehead, oh brother :D :D :D


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 25, 2007, 10:02:57 AM
lol-just went into the bathroom and I've got a mark on my forehead, oh brother :D :D :D

 ???


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 25, 2007, 11:07:44 AM
???

Wide Grip Cable curs-80*40RP, I thought I was only gonna get 30.  The way I do these I try to touch the bar to my forehead every rep...well, I got a little to excited and actually smashed the bar into my head a couple of times...I've got a small mark on my forehead now, it's actually pretty funny...did a 30 second static.

that's the reason....


Title: Re: Natural Al's DC training Journal
Post by: ManBearPig... on May 25, 2007, 06:47:29 PM
any stat updates since you started?

wt loss, gain, fat loss, strength gain, etc.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 26, 2007, 05:08:43 AM
any stat updates since you started?

wt loss, gain, fat loss, strength gain, etc.

I'm a little leaner, not moving as fast as I'd like.  Since I changed my rep range it's hard to say wether I'm stronger or not but I lowered my weights by 20% and pretty much doubled my reps.

Low back is really turning into an issue, I thought I could just power through it but right now i's hurting bad.

I figured if I started really light on some movements like the rack deads and the bent rows and added weight at a slow but consistant basis while monitoring things that my back would adjust and it just hasn't so I might cycle out the rack deads and the bent rows.  I'm a little upset cause I used to be a pretty decent deadlifter and now my back just can't handle it at all.  I'll probably give it one more run through the rotation and change things up after that.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on May 26, 2007, 06:16:01 AM
80 pound cable curls, what a beast. ::)


Title: Re: Natural Al's DC training Journal
Post by: pumpster on May 26, 2007, 06:23:47 AM
80 pound cable curls, what a beast. ::)
And "powerlaterals"  ;)


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 26, 2007, 06:40:09 AM
80 pound cable curls, what a beast. ::)

only the 2nd time doing em slick, new movement, I stacked the machine for 18 reps doing them conventionally-think it was 150lbs, these are done using a WIDE grip and the rep range is alot higher, still trying to get things down.  Maybe if you actually trained you'd get it but lifting KFC to your fat face isn't exactly using the overload principle now is it..unless you're overloading your fat gut chubby.

And "powerlaterals"  ;)

could you do those on your bowflex?

still think you could be the biggest schmoe/wannabe/hanger on this site has ever seen....tell us again how you talk to dickerson and hung out backstage during the 70's yet have accomplished nothing in life....you are a total zero in everyway.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 26, 2007, 10:18:10 AM
hahahahahaha, brutal lack of a comeback, 80 pound cable curls are pathetic, calling me "chubby" doesn't change that. ;D

what do you think is a good wieght?  remember these are not standard cable curls, these are done with a lat pulldown bar and I grip it where the bends are, I also am standing away from the machine, one leg in front of the other, torso bent so at the bottom my arms are hanging, weight is then curled up and the bar touches the forehead.  Doing them this way eliminates the "hitch" you get when you preform cable curls like a standard BB curl.  Like I said it's a "new" movement and I'm trying to get a feel for it, this was what my 2nd or 3rd time doing them, next time I'll go up to 105 and see what happens.  REmember my rep range has gotta stay in the 20-30 area.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 26, 2007, 03:04:56 PM
I tried the new skull crusher variation done lying on floor (look up that guy wojo doing them on youtube).
There great, no cheating, almost literally cruched my skull wen failing on these lol.

Dont really get the example, any pics?


Got one legged squats to try on monday (maxed out leg press machine on one leg presses-tho i can still use it for widow makers).
Was thinking of also trying step ups in the future,yes/no??

I didnt think pullovers wer recommended by Dante? Could always try pullover and press?!

davie


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on May 26, 2007, 06:29:52 PM
I tried the new skull crusher variation done lying on floor (look up that guy wojo doing them on youtube).
There great, no cheating, almost literally cruched my skull wen failing on these lol.

Dont really get the example, any pics?


Got one legged squats to try on monday (maxed out leg press machine on one leg presses-tho i can still use it for widow makers).
Was thinking of also trying step ups in the future,yes/no??

I didnt think pullovers wer recommended by Dante? Could always try pullover and press?!

davie
the best way to do those is to touch the floor with the bar behind your head or even pause it on the floor between reps, great movement.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 27, 2007, 03:56:44 AM
Thats what i meant bro, i paused after each rep, resting the weight on the ground for a second. awesome.

Tris are sore 2 days later (actually left is worse then right).

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 27, 2007, 02:54:52 PM
I tried the new skull crusher variation done lying on floor (look up that guy wojo doing them on youtube).
There great, no cheating, almost literally cruched my skull wen failing on these lol.

Dont really get the example, any pics?


Got one legged squats to try on monday (maxed out leg press machine on one leg presses-tho i can still use it for widow makers).
Was thinking of also trying step ups in the future,yes/no??

I didnt think pullovers wer recommended by Dante? Could always try pullover and press?!

davie

Dante never actually said he doesn't like pullovers that I know of, he probably wouldn't approve of the way I'm using them-more as a warm up and pre-exhaust BUT it's one of those things, I'll probably drop em next week, just something I wanted to try.  If I had access to one I'd use the old nautilus pullover machine as one of my lat width movements, I just love pullovers of any kind but doing them with the db's tends to hurt my shoulder after awhile.  I just got a little itch to do them so I scratched it.....I'm probably done with them. 

I follow what dC says about training pretty damn close but I don't like to think that I can't try things out for myself once in awhile and see how I feel about a movement.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 28, 2007, 12:39:58 AM
I know what u mean mate.

I dont think xcercises like hang clean and press would b widely excepted by DC veterans,  but i think it could be a great shoulder building exercise wen done DC style, i might try it next blast??

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 28, 2007, 05:10:14 AM
did chest, shoulders, tri's today:

incline press-235*31RP, no static cause I totally failed with it at 31, couldn't budge it up into position for a static. I also skipped the widowmaker today.  I'm not gonna do it for a couple of weeks and see what happens, maybe I'm overtraining my chest?  Who knows.

Shoulders-Military press-225*19.....not good.  I'm degressing with these, maybe my tri's are fried from the high rep bench work?  I don't know but I'm gonna drop em and sue behind the neck presses for a little while, I am gonna keep the rep range higher than normal on them cause of my rotator cuff problems.  I did do a static at the end.

Tri's-overhead rope extenstions, I only used 45lbs but got 30 reps...I've only done these once before and I think once I get into a groove they'll be alittle easier on me.

I did abs, 3 sets on the crunch machine for 15-18 reps with about 100lbs and knee raises with a 5lbs DB for 2 sets of 15.  Then I did 45 minutes of cardio, HR at 130 BPM.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 28, 2007, 05:16:30 AM
did chest, shoulders, tri's today:

incline press-235*31RP, no static cause I totally failed with it at 31, couldn't budge it up into position for a static. I also skipped the widowmaker today.  I'm not gonna do it for a couple of weeks and see what happens, maybe I'm overtraining my chest?  Who knows.

Shoulders-Military press-225*19.....not good.  I'm degressing with these, maybe my tri's are fried from the high rep bench work?  I don't know but I'm gonna drop em and sue behind the neck presses for a little while, I am gonna keep the rep range higher than normal on them cause of my rotator cuff problems.  I did do a static at the end.

Tri's-overhead rope extenstions, I only used 45lbs but got 30 reps...I've only done these once before and I think once I get into a groove they'll be alittle easier on me.

I did abs, 3 sets on the crunch machine for 15-18 reps with about 100lbs and knee raises with a 5lbs DB for 2 sets of 15.  Then I did 45 minutes of cardio, HR at 130 BPM.

YOUR SEATED MILITARY HAD TO BE A BITCH AFTER THAT MUCH BENCH PRESSING!


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 28, 2007, 05:27:35 AM
YOUR SEATED MILITARY HAD TO BE A BITCH AFTER THAT MUCH BENCH PRESSING!

I think the high rep work is really taking a toll on my shoulder work BUT my shoulders have always been one of my strongest BP's so I don't think it will be that much of an issue.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 28, 2007, 05:40:03 AM
I think the high rep work is really taking a toll on my shoulder work BUT my shoulders have always been one of my strongest BP's so I don't think it will be that much of an issue.

I'm not very well verse in DC exercises, but why not go to a row or a raise insteadof a pressing movement after your bench pressing every once in a while to change it up? Still... 225 for 19 has me envious lol.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 28, 2007, 05:44:25 AM
I'm not very well verse in DC exercises, but why not go to a row or a raise insteadof a pressing movement after your bench pressing every once in a while to change it up? Still... 225 for 19 has me envious lol.

raises don't really work for DC in general, reason being lets say you start off using 30lbs for 15 reps-just an example-how much weight do you think you could realistically add before you top out on it?  If you're lucky you might get to the 50's before you loose form and hit your limit, with pressing movements you have a greater widow of opportunity so to speak. 

I've NEVER done high rep work before for extended periods of time so this is almost brand new to me and I'm still figuring stuff out, I might decide to go back to the heavier weights, I don't know. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 28, 2007, 05:52:04 AM
raises don't really work for DC in general, reason being lets say you start off using 30lbs for 15 reps-just an example-how much weight do you think you could realistically add before you top out on it?  If you're lucky you might get to the 50's before you loose form and hit your limit, with pressing movements you have a greater widow of opportunity so to speak. 

I've NEVER done high rep work before for extended periods of time so this is almost brand new to me and I'm still figuring stuff out, I might decide to go back to the heavier weights, I don't know. 

It's what we do man. It's all about leanring as you go.


Title: Re: Natural Al's DC training Journal
Post by: haider on May 28, 2007, 04:47:01 PM
Good shit NA, dont know why the fuck you respond to the little shits though.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 29, 2007, 04:30:44 AM
Hey NAtty Al, whats ur opinions on the hang clean and press idea for DC?

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 29, 2007, 05:03:32 AM
Hey NAtty Al, whats ur opinions on the hang clean and press idea for DC?

davie

never done it.....I'm actually drawing a blank on how you execute it right now...run through it for me if you get a chance, I used to know it but I can't picture it right now.  You might want to treat it like guys do deads or squats-1 heavy set of 4-6 reps and then one slightly higher rep set....


Title: Re: Natural Al's DC training Journal
Post by: pumpster on May 29, 2007, 05:18:29 AM
the best way to do those is to touch the floor with the bar behind your head or even pause it on the floor between reps, great movement.

Exactly; it becomes a partial ROM through the sweet spot. Behind the head extensions, not "skulls" to the forehead.


Title: Re: Natural Al's DC training Journal
Post by: davie on May 29, 2007, 07:39:27 AM
never done it.....I'm actually drawing a blank on how you execute it right now...run through it for me if you get a chance, I used to know it but I can't picture it right now.  You might want to treat it like guys do deads or squats-1 heavy set of 4-6 reps and then one slightly higher rep set....

Well to take legs out of the move (make it shoulder  movement), i start with bar at knees, clean it from there to shoulders (obviously a wee knee bend to help catch weight), and as i stand up press weight straight up  from top of chest (wer abr was sitting) to straight over head.

Got it now mate?

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 29, 2007, 11:06:51 AM
Well to take legs out of the move (make it shoulder  movement), i start with bar at knees, clean it from there to shoulders (obviously a wee knee bend to help catch weight), and as i stand up press weight straight up  from top of chest (wer abr was sitting) to straight over head.

Got it now mate?

davie

seems like it would hurt the back to much for me and eventually I think you'd limit the weight you'd be able to clean so your pressing might suffer....I don't know, doesn't seem like it would work to me.  Try it but keep an eye on the back.

quickie again today, busy as hell and the gym was crowded...I dont' know why...

calfs-smith machine standing raise-235*12 with 30 partials-I'll prolly drop em cause they hurt my back, not really worth it at this point.

hamstrings-seated leg curl-140*31 with a 40 second static

hack squats-330*5, 22 partials

no widowmakers cause I was rushed and a bunch of people were using the legpress I wanted to >:(

did my stretches and got out of dodge.


Title: Re: Natural Al's DC training Journal
Post by: haider on May 29, 2007, 11:16:06 AM
why not just do a widowmaker with the hacksquat?


Title: Re: Natural Al's DC training Journal
Post by: davie on May 29, 2007, 11:43:03 AM
seems like it would hurt the back to much for me and eventually I think you'd limit the weight you'd be able to clean so your pressing might suffer....I don't know, doesn't seem like it would work to me.  Try it but keep an eye on the back.


Maybe ur right mate, Just trying to think of alternatives for when i stall on machine press, upright row and behind neck press (iv stalled DB press already, was just a bad day but i decided to change).

Need alternatives, still interested in ur power laterals.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 29, 2007, 11:46:38 AM
why not just do a widowmaker with the hacksquat?

most guys keep the widowmaker a consistant movement so you can progress on it even after you've beaten the piss out of yourself, I like the icarian for a couple of reasons but the main reason is it doesn't put any stress on my back, last leg workout I got 20 something reps with 260, this workout I was going for 25 with 270...next work out even though it's legpress day I'll do my 930lbs on the standard legpress then go over to the icarian and add weigth and still try to beat my rep total.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 30, 2007, 12:43:26 PM
only cardio today, 20 mins on the stairmill....man that thing is a bitch, I set it on "10" and just went, usually my back starts to hurt after 10 minutes but not today, it's about 90 degrees outside so by the time I got off I was sweating like a pig, did 10 mins on the recumbant bike afterwards, when I sat down my HR was 148, brought it down to 134 and cruised along. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 30, 2007, 02:18:54 PM
lol you come ot MY house and say I'M THE ONE THROWING AROUND THE WEIGHT?! POT TO KETTLE! :D


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 30, 2007, 05:48:11 PM
lol you come ot MY house and say I'M THE ONE THROWING AROUND THE WEIGHT?! POT TO KETTLE! :D

you're stronger than I am, I couldn't even budge some of the weight you're using on some movements.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 30, 2007, 06:01:08 PM
you're stronger than I am, I couldn't even budge some of the weight you're using on some movements.

All paths lead to the top of the mountain.  ;) We have two completely different training styles. I'm naturally strong when it comes to limit strength, but you say I move weight you can't touch. HOWEVER, the weight you move, you move it above and beyond where I would burn out. Which is why I enjoy reading this log and picking your brain.


Title: Re: Natural Al's DC training Journal
Post by: Honour on May 30, 2007, 11:58:28 PM
AL great log here mate....just took me like 2 hours to get through it all  ;D. Lot of principals that are above my head atm but still quite interesting. Keep it up mate :).


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 31, 2007, 03:35:36 AM
AL great log here mate....just took me like 2 hours to get through it all  ;D. Lot of principals that are above my head atm but still quite interesting. Keep it up mate :).

let me know if you have any questions.

BTW, I'm totally reworking my diet as we speak.  I've basically been eating pretty much zero carbs except for post workout and even those were limited, I was pretty much doing a high protien/low carb/medium fat diet but I've decided to switch gears.  I'm not gonna go into specifics yet but I'm reading up on some interesting stuff.  let's just say I don't "fear" the carb anymore ;D.  I lost some weight with what I was doing but I basically slowed my metabolism down to a point where what I was doing wasn't really effective at this point.  I've still got alot to work out but I'm gonna post some stuff in the next few weeks that should be pretty interesting.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 31, 2007, 08:34:06 AM
good day but I'm gonna drop the rack deads, my back just really can't handle them right now :-\

DC Pullups-100lbs of assistance and got 31 reps RP'd, so I did 15lbs more than last week and hit my rep target.  Also did a 35 second static.

rack deads-365*4, 225*12.  Lots of pain in the low back, sometimes it feels like the siatic nerve other times it's more along the base of the spine, today it was like both at once, not good.  I could suck it up and keep going with them but I don't know if it's worth it at this point.

2 handed Hammer Curl-50*32RP with a 27 second static, 10lbs increase.

Wrist Curl-80*30RP, forearms were really pumped when I was done.

stretches and a little bit of the old abs just for the hell of it.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 31, 2007, 08:45:47 AM
what are you going to replace your deads with?  ???


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 31, 2007, 08:55:40 AM
what are you going to replace your deads with?  ???

I don't know yet...I'll prolly go with a row that I can support my back on, maybe I'll replace BB rows with DB rows and rack deads with a machine row or something. 


Title: Re: Natural Al's DC training Journal
Post by: Honour on May 31, 2007, 04:16:04 PM
BTW, I'm totally reworking my diet as we speak.  I've basically been eating pretty much zero carbs except for post workout and even those were limited, I was pretty much doing a high protien/low carb/medium fat diet but I've decided to switch gears.  I'm not gonna go into specifics yet but I'm reading up on some interesting stuff.  let's just say I don't "fear" the carb anymore ;D.  I lost some weight with what I was doing but I basically slowed my metabolism down to a point where what I was doing wasn't really effective at this point.  I've still got alot to work out but I'm gonna post some stuff in the next few weeks that should be pretty interesting.
Make sure you let us know what you do mate, because that is my diet atm and if you find something new I'd love to hear how it goes  :).


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 01, 2007, 03:36:28 AM
Make sure you let us know what you do mate, because that is my diet atm and if you find something new I'd love to hear how it goes  :).

I've basically decided that high protien/medium fat/low carb just doesn't work that well for me, maybe there are some variables I didn't take into account but I've been busting my ass for awhile and really haven't gotten the results I want, why I don't know.  I'm basically looking into a more well rounded diet that will allow me to eat carbs if they meet certain criteria meaning they have to have a low rating on the GI Index meaning it will cause my body to react to carbs in a certain way. 

I'm working on figuring out my caloric requirements using this method and doing a macronutrient breakdown and I'll go from there. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 01, 2007, 04:27:27 AM
I've basically decided that high protien/medium fat/low carb just doesn't work that well for me, maybe there are some variables I didn't take into account but I've been busting my ass for awhile and really haven't gotten the results I want, why I don't know.  I'm basically looking into a more well rounded diet that will allow me to eat carbs if they meet certain criteria meaning they have to have a low rating on the GI Index meaning it will cause my body to react to carbs in a certain way. 

I'm working on figuring out my caloric requirements using this method and doing a macronutrient breakdown and I'll go from there. 

Yanno what there is truth to that statement when it comes to carbs, GI index, and how your body reacts. Potatoes and pastas kill me but, when I eat rice, man do I feel good.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 01, 2007, 05:55:51 AM
Yanno what there is truth to that statement when it comes to carbs, GI index, and how your body reacts. Potatoes and pastas kill me but, when I eat rice, man do I feel good.

brown rice is really good in the way I'm looking at taking it.  I've been eating a ton of oatmeal for the last couple of days, I look fuller and actually looked alot more vascular yesturday.  I'm gonna do a little light cardio today and then I'm gonna lay off for a few weeks and let the diet take over to see if what I think will happen happens.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 01, 2007, 06:00:21 AM
I'm sick again which is just another sign that I've been hitting it too hard, so I'm taking off another day from training to just chill.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 01, 2007, 11:11:43 AM
real quick recap:

Hammer Incline-155*34RP with a 20 second static

Hammer Military Press-140RP a side got 12 reps with each arm, I do them unilaterallly and I did a 30 second static with a 35lbs DB.

Reverse Grip BP-240 for 20RP.

I did a 1 minute stretch for each muscle group afterwards and did a couple minutes on the bike but it was so damn hot I said screw it, I'll hit it later this weekend.


Title: Re: Natural Al's DC training Journal
Post by: Honour on June 02, 2007, 12:42:52 AM
  Yeah keep us up to date here guys on the Diet side of things. I feel I'm perhaps lacking a little something in my Diet as well and would love to hear how you guys go 8). I think I'm going to try and do the same and up my carbs a little and see if it helps.
  I'm quite lean atm but i think I'm missing out on some extra muscle  by skipping nearly all carbs. I think I'm just going to add some in the mornings and perhaps a little at lunch and see if i feel the change.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 02, 2007, 07:40:39 AM
  Yeah keep us up to date here guys on the Diet side of things. I feel I'm perhaps lacking a little something in my Diet as well and would love to hear how you guys go 8). I think I'm going to try and do the same and up my carbs a little and see if it helps.
  I'm quite lean atm but i think I'm missing out on some extra muscle  by skipping nearly all carbs. I think I'm just going to add some in the mornings and perhaps a little at lunch and see if i feel the change.

I'm reading a book called Macrobolic Nutrition by Gerard dente right now, I asked Trooponin what he thought of it and he said it was good.  I also asked a guy who's gettting ready for a show and he gave it thumbs up, he said he uses alot of the principles in it and he's walking around right now at 4%BF 3 weeks out of his show.  It's a good book IMO, it eventually tries to sell his line of supps but it has a ton of good info in it.


Title: Re: Natural Al's DC training Journal
Post by: Honour on June 02, 2007, 10:28:30 PM
he's walking around right now at 4%BF 3 weeks out of his show. 
:o Holy Ripped Muscle Batman :o


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 03, 2007, 02:54:56 AM
:o Holy Ripped Muscle Batman :o
IT'S very, very impressive.  I knew he was doing a show cause I heard him talking and just struck up a conversation with him, he was pretty covered up but once we got talking he showed me his calves and abs....holy shit.  He says all he has to do now is watch his water and he's all set....very, very ripped.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 03, 2007, 06:09:21 AM
I'm reading a book called Macrobolic Nutrition by Gerard dente right now, I asked Trooponin what he thought of it and he said it was good.  I also asked a guy who's gettting ready for a show and he gave it thumbs up, he said he uses alot of the principles in it and he's walking around right now at 4%BF 3 weeks out of his show.  It's a good book IMO, it eventually tries to sell his line of supps but it has a ton of good info in it.

Thanks for that! I'm going to pick that book up at B and N this evening! Unless I have to order it online. Either way, sounds like a good read.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 03, 2007, 07:34:10 AM
Thanks for that! I'm going to pick that book up at B and N this evening! Unless I have to order it online. Either way, sounds like a good read.

it might be availible as a free download at the MHP site...don't know for sure.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 03, 2007, 07:50:50 AM
it might be availible as a free download at the MHP site...don't know for sure.

hows that back?  you don't seem like you're in a good mood today al. What's up?


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 03, 2007, 10:33:38 AM
hows that back?  you don't seem like you're in a good mood today al. What's up?

backs a mess, it's been a mess for years, it ain't gonna get no better unless I get up the balls to go see a doctor :-X

the job I had for 10 years was very labor intensive, lots of lifting heavy things in very awkward positions plus I stood all day long on a concrete floor..I worked anywhere from 55-70hrs a week so I know it's messed up...BUT I've got a nice easy job now, no standing...I can just sit on my fat ass and work a nice easy 40hrs a week....it don't get no better 8) 8)


Title: Re: Natural Al's DC training Journal
Post by: Honour on June 03, 2007, 03:35:04 PM
no standing...I can just sit on my fat ass and work a nice easy 40hrs a week....it don't get no better 8) 8)
;D lol nice one, i hear that mate  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 06, 2007, 03:27:37 AM
really busy so I had to rush through a workout yesturday, skipped monday due to personal obligations.

Hammer Front Pulldowns-180*13RP 20 second static, the usual machine I use was being hogged and I couldn't wait so I jumped on this, never used it before, didn't like it as much.

Hammer Rows-225*20RP with each arm.

Drag Curls-125*27RP, 30 second static

pinwheel curls-25*35RP with each arm.



Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 06, 2007, 04:32:37 AM
really busy so I had to rush through a workout yesturday, skipped monday due to personal obligations.

Hammer Front Pulldowns-180*13RP 20 second static, the usual machine I use was being hogged and I couldn't wait so I jumped on this, never used it before, didn't like it as much.

Hammer Rows-225*20RP with each arm.

Drag Curls-125*27RP, 30 second static

pinwheel curls-25*35RP with each arm.



high row or low row on the hammer rows?


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 06, 2007, 09:17:15 AM
high row or low row on the hammer rows?

niether, the one that mimicks a dumbbell row-you know the one they used to show dorian using all the time, if I had my choice I'd use the lowrow cause I can move some major weight with that and it hits the lower lats really well but I don't have access to one so....I gotta make due.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 07, 2007, 04:53:53 AM
niether, the one that mimicks a dumbbell row-you know the one they used to show dorian using all the time, if I had my choice I'd use the lowrow cause I can move some major weight with that and it hits the lower lats really well but I don't have access to one so....I gotta make due.

that's the hammer low row. LOVE THAT THING! If you were doing that on the high rows, I would've broken your arm so you'd quit showing me up! :P :D  Do you notice big jumps in weight when you see progress or it's always litlte/more frequent jumps?


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 07, 2007, 06:20:57 AM
that's the hammer low row. LOVE THAT THING! If you were doing that on the high rows, I would've broken your arm so you'd quit showing me up! :P :D  Do you notice big jumps in weight when you see progress or it's always litlte/more frequent jumps?

little more frequent jumps, 5-10lbs at a time...I also have NO problem making a 2.5lbs jump if that's all I can handle, little jumps add up over time.

On a side note I'm getting a new supplement from DC-he's sending it to  me free of charge ;D I'll post a link to the thread over on IM where he talks about it, I don't know a ton about it but he thinks it's the next big thing supplement wise.  I've also been using a protien powder he sent me at the begining of the year and it's great stuff, probably the best I've tasted, I encourage everyone to at least try his true protien products the protien he gave me really is great stuff.

here's a link to the thread:

http://www.intensemuscle.com/showthread.php?t=24384


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 07, 2007, 06:28:55 AM
epic lack of free weights in these "workouts".


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 07, 2007, 06:42:34 AM
epic lack of free weights in these "workouts".

You don't feel like you can build a decent physique with minimal use of free  weights?! ???


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 07, 2007, 06:43:51 AM
You don't feel like you can build a decent physique with minimal use of free  weights?! ???
i sure as shit couldn't, i'd be 138 pounds if i trained on machines gauranteed.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 07, 2007, 06:46:48 AM
i sure as shit couldn't, i'd be 138 pounds if i trained on machines gauranteed.

He mixes it up in his log though. Taking advantage of what he has on hand in the gym that both falls into the DC style of training and works around his injuries and still puts up good weight. I see nothing to harp on him about. But I know where you're coming from. Curling 60lbs on a machine does not equate to a 60lb dumbbell what so ever. It's why the guys that scream about how much they can cable row can't do shit do shit on a barbell or t-bar row. Same with machine leg presses vs plated loaded or hell even squats! Brag about the 1k pounds or more you do on the leg press, then let's see you squat half that or even a 1/3rd of that. Most can't. Gotta mix it up!


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 07, 2007, 06:54:32 AM
He mixes it up in his log though. Taking advantage of what he has on hand in the gym that both falls into the DC style of training and works around his injuries and still puts up good weight. I see nothing to harp on him about. But I know where you're coming from. Curling 60lbs on a machine does not equate to a 60lb dumbbell what so ever. It's why the guys that scream about how much they can cable row can't do shit do shit on a barbell or t-bar row. Same with machine leg presses vs plated loaded or hell even squats! Brag about the 1k pounds or more you do on the leg press, then let's see you squat half that or even a 1/3rd of that. Most can't. Gotta mix it up!
hahahaha, those clowns are a dime a dozen in my gym, young guys walking around with ILS after cable rowing 250, quarter rep leg pressing 8 plates, quarter hack squatting 4 plates per side, etc. ::)


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 07, 2007, 07:04:00 AM
hahahaha, those clowns are a dime a dozen in my gym, young guys walking around with ILS after cable rowing 250, quarter rep leg pressing 8 plates, quarter hack squatting 4 plates per side, etc. ::)

I'm not understanding these quarter rep trends lately either. All lambs and no lions in most gyms. They just follow the rest of the flock never questions why. Als got his shit figured out though. He's getting stronger and stronger each week regardless of how much of a gain he makes, he's still making them. I think he's not the typical dime a dozen gym goer if that's what you're getting at. Most of those you mentioned don't have a fucking clue.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 07, 2007, 07:15:32 AM
i sure as shit couldn't, i'd be 138 pounds if i trained on machines gauranteed.

you're an idiot.  Working out is about progressive resistance, doesn't matter if it's a machine or free weights all that matters is if you progress, if you stagnate like 90% of the guys who work out then it don't matter what you do. 

trust me you couldn't wiegh less than 138lbs in you're dreams with the way you eat. ;D


He mixes it up in his log though. Taking advantage of what he has on hand in the gym that both falls into the DC style of training and works around his injuries and still puts up good weight. I see nothing to harp on him about. But I know where you're coming from. Curling 60lbs on a machine does not equate to a 60lb dumbbell what so ever. It's why the guys that scream about how much they can cable row can't do shit do shit on a barbell or t-bar row. Same with machine leg presses vs plated loaded or hell even squats! Brag about the 1k pounds or more you do on the leg press, then let's see you squat half that or even a 1/3rd of that. Most can't. Gotta mix it up!

the thing is I honestly don't care what I lift as long as I lift more than I did last time or do more reps...if I cared I wouldn't say that I did the 25lbs db's for my forearm work yesturday, now next workout if I can't get a decent amount of reps with the 30's then I'll worry.  fuck, take the numbers off the plates for all I care, mark them with letters so I can keep track of what I used and I'll be fine.  Progression is what matters....I dont' ego lift and never have.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 07, 2007, 07:19:17 AM
you're an idiot.  Working out is about progressive resistance, doesn't matter if it's a machine or free weights all that matters is if you progress, if you stagnate like 90% of the guys who work out then it don't matter what you do. 

trust me you couldn't wiegh less than 138lbs in you're dreams with the way you eat. ;D


the thing is I honestly don't care what I lift as long as I lift more than I did last time or do more reps...if I cared I wouldn't say that I did the 25lbs db's for my forearm work yesturday, now next workout if I can't get a decent amount of reps with the 30's then I'll worry.  fuck, take the numbers off the plates for all I care, mark them with letters so I can keep track of what I used and I'll be fine.  Progression is what matters....I dont' ego lift and never have.
hahahahaha, TOUCHE!!


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 07, 2007, 08:32:59 AM
hahahahaha, TOUCHE!!

all in fun, all in fun.  Realistically if I had someone who I could train with I might do more free weight movements but I think I've condensed everything to the point where I dont' have any "problems" when doing a movement, kicking the 120lbs DB's up into position for inline DB Press' was a "problem" for me cause my left arm dragged for some reason so I dropped it, same with squats...my back just can't handle them...now am I a pussy for not doing them?  Maybe, but sooner or later I'm gonna have to limit myself in what I can do with that movement either subconciously or by choice and it wont' be as effective as it could be...get what I'm saying?

anyway here's what I did today:

Declines-240*27RP...yes it was on a smith, did a 30 second static at the end.

Icarian Shoulder Press-90*24, got more reps than last time-weight stayed the same, did a static with a couple of DB's...kinda like a partial lateral raise and I hold it as long as I can, got 45 seconds with the 35's.

I had to switch up tri movements cause I hit the wall on close grips so I did assisted dips since I'm looking at the high rep range, I used 70lbs of assistance and got 40 reps RP'd, now I know the reps are waaay high but I've never, ever done these so I didn't know where to start...next time I'll use 50lbs, a 20lbs increase and see if I can still get 30ish.

90 second stretches, a few sets of abs and that was it.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 07, 2007, 03:21:14 PM
all in fun, all in fun.  Realistically if I had someone who I could train with I might do more free weight movements but I think I've condensed everything to the point where I dont' have any "problems" when doing a movement, kicking the 120lbs DB's up into position for inline DB Press' was a "problem" for me cause my left arm dragged for some reason so I dropped it, same with squats...my back just can't handle them...now am I a pussy for not doing them?  Maybe, but sooner or later I'm gonna have to limit myself in what I can do with that movement either subconciously or by choice and it wont' be as effective as it could be...get what I'm saying?

anyway here's what I did today:

Declines-240*27RP...yes it was on a smith, did a 30 second static at the end.

Icarian Shoulder Press-90*24, got more reps than last time-weight stayed the same, did a static with a couple of DB's...kinda like a partial lateral raise and I hold it as long as I can, got 45 seconds with the 35's.

I had to switch up tri movements cause I hit the wall on close grips so I did assisted dips since I'm looking at the high rep range, I used 70lbs of assistance and got 40 reps RP'd, now I know the reps are waaay high but I've never, ever done these so I didn't know where to start...next time I'll use 50lbs, a 20lbs increase and see if I can still get 30ish.

90 second stretches, a few sets of abs and that was it.
hahahha, i hear ya man, it's tough training alone sometimes, you'd be a good training partner in all honesty you seem to take it pretty seriously.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 07, 2007, 07:56:22 PM
hahahha, i hear ya man, it's tough training alone sometimes, you'd be a good training partner in all honesty you seem to take it pretty seriously.


I think hell just froze over.  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 08, 2007, 03:19:54 AM
hahahha, i hear ya man, it's tough training alone sometimes, you'd be a good training partner in all honesty you seem to take it pretty seriously.

I don't know....I haven't trained with anyone in at least 12 years and no one trains DC that I know of where I train, it'd be interesting.  I was thinking last night it might be cool to have someone come with me and just count my reps for me, what I used to do was when i would start a set I'd just start running through random numbers in my head like 26, 45, 98, 69, 42, and sooner or later I'd loose track this way I had no mental limits....you know if you think you can only get 10 reps with a weight chances are you're only gonna get 10 so it'd be neat to do that again but have someone keep track of my reps so I could see if I was progressing.....I don't know maybe that sounds geeky but DC is very focused on rep count so I always have a number in my head.  I'd love to remove that mental block if I could.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 08, 2007, 10:02:32 AM
legs today, it's hot as fuck and humid as hell...no air conditioning where I train :-X

calfs-toe press-535*12, dc style...25 partials afterwards.

sumo leg press-545*15SS, I did partials afterwards but lost count, went to failure.

leg press-925*6, with 20 partial reps, on my 2nd full rep the weight came down and I honestly didn't think I was gonna get it back up, don't know if it was the heat or what but it felt way heavier than the 1st one for some reason.

I did my widowmaker 270*21, totally failed, thought I was gonna puke but did a set of hanging leg raises anyway....

added 10lbs on calves, hams and got 2 more reps on leg press, added 10lbs to my widowmaker weight, did 60 second stretches for both hamstrings and a 70 second stretch for quads.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 08, 2007, 10:05:28 AM
legs today, it's hot as fuck and humid as hell...no air conditioning where I train :-X

calfs-toe press-535*12, dc style...25 partials afterwards.

sumo leg press-545*15SS, I did partials afterwards but lost count, went to failure.

leg press-925*6, with 20 partial reps, on my 2nd full rep the weight came down and I honestly didn't think I was gonna get it back up, don't know if it was the heat or what but it felt way heavier than the 1st one for some reason.

I did my widowmaker 270*21, totally failed, thought I was gonna puke but did a set of hanging leg raises anyway....

added 10lbs on calves, hams and got 2 more reps on leg press, added 10lbs to my widowmaker weight, did 60 second stretches for both hamstrings and a 70 second stretch for quads.

Sounds like someone is moving up a little higher on the totem pole!  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 12, 2007, 08:40:27 AM
Incline Press-240*27RP, no static I totally failed at 27 reps, kept everything nice and smooth and I really concentrated on my chest, very good set.

PBN-1st time in along time, 135*30RP, 22 second static...on the smith but still really good.

overhead Tri extention with a rope, 50*31RP, just getting used to these but I like em alot.

I did my stretches and a WM for my chest, it's different than anything I've ever done before so I want to see how I like it before I go into specifics.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 12, 2007, 11:05:27 AM
240 for 27 reps!? You been slackin buddy!? :D


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 12, 2007, 11:27:44 AM
240 for 27 reps!? You been slackin buddy!? :D

rest paused and on a smith machine ::) ::) it's soooo much easier that way.  it's funny cause technically this blast started a few weeks ago but I'm still working the kinks out so I don't know if it's an official blast or not, I'm training hard but not 110% yet


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 13, 2007, 04:27:22 AM
rest paused and on a smith machine ::) ::) it's soooo much easier that way.  it's funny cause technically this blast started a few weeks ago but I'm still working the kinks out so I don't know if it's an official blast or not, I'm training hard but not 110% yet

Smith or not man, that pump is probably ridiculous! What's holding you back from busting ass?  What are your goals? Strength endurance wise that you can sustain for longer periods of time? Or wanting to move BIG weight? How's that back?


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 14, 2007, 06:45:54 AM
Smith or not man, that pump is probably ridiculous! What's holding you back from busting ass?  What are your goals? Strength endurance wise that you can sustain for longer periods of time? Or wanting to move BIG weight? How's that back?

one at a time:

don't know what's up...I work hard in the gym but since I changed things up I seem to always be wondering "is this working" or stuff like that, not really during my set but afterwards I'm always thinking "did doing 30 reps on this movement really accomplish what I wanted to".  I guess I'm still trying to convince myself that I'm doing what's best.


goals?  I'd like to compete sometime in the future in a natty show, short term goal is to bring up my chest, increase the thickness of my lower lats, bring in my abs and drop a little BF.  I'd also like to shore up my diet which I think I'm on the way to doing.

the term "big weight" is really irrelevent to me, I know it doesn't seem that way sometimes by what I say but if I could look like shawn ray at his best and only bench 225 that would be fine with me, I'm more interested in the end result than walking around knowing I can bench x amount of weight.  I look at heavy training as a means to an end and a tool I have to use to get from point a to point b.  I don't know if that goes againts what DC is all about or not.  When I was doing 295 on the smith incline I wasn't proud of myself, I was more worried if I got the most out of the movement and if what I was doing was best longterm and mostly could I beat it next time.  I hope that makes sense.

my back is my back, it's ok right now but I'm doing legs today and the v-squat awaits so who knows? 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 14, 2007, 06:48:52 AM
one at a time:

don't know what's up...I work hard in the gym but since I changed things up I seem to always be wondering "is this working" or stuff like that, not really during my set but afterwards I'm always thinking "did doing 30 reps on this movement really accomplish what I wanted to".  I guess I'm still trying to convince myself that I'm doing what's best.


goals?  I'd like to compete sometime in the future in a natty show, short term goal is to bring up my chest, increase the thickness of my lower lats, bring in my abs and drop a little BF.  I'd also like to shore up my diet which I think I'm on the way to doing.

the term "big weight" is really irrelevent to me, I know it doesn't seem that way sometimes by what I say but if I could look like shawn ray at his best and only bench 225 that would be fine with me, I'm more interested in the end result than walking around knowing I can bench x amount of weight.  I look at heavy training as a means to an end and a tool I have to use to get from point a to point b.  I don't know if that goes againts what DC is all about or not.  When I was doing 295 on the smith incline I wasn't proud of myself, I was more worried if I got the most out of the movement and if what I was doing was best longterm and mostly could I beat it next time.  I hope that makes sense.

my back is my back, it's ok right now but I'm doing legs today and the v-squat awaits so who knows? 

You sound like me. Always trying to figure your shit out. Sounds like you at least know where you want to end up in all this. I applaud! I'm a firm believer that you have to move GOOD weight for a decent rep scheme to grow big and thick. You're still making gains and yous ay you look and feel pretty good so it pretty much answers your question doesn't it.?


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 14, 2007, 06:52:43 AM
You sound like me. Always trying to figure your shit out. Sounds like you at least know where you want to end up in all this. I applaud! I'm a firm believer that you have to move GOOD weight for a decent rep scheme to grow big and thick. You're still making gains and yous ay you look and feel pretty good so it pretty much answers your question doesn't it.?

the general philoshpy of dC is you have to move big weights for a certain rep range and always try to beat it.  I think on alot of movements I'm hitting 30 reps and moving "decent" weights but I always wonder what's best 295*12RP or 245*30RP? that's what I'm struggling with right now.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 14, 2007, 06:54:32 AM
the general philoshpy of dC is you have to move big weights for a certain rep range and always try to beat it.  I think on alot of movements I'm hitting 30 reps and moving "decent" weights but I always wonder what's best 295*12RP or 245*30RP? that's what I'm struggling with right now.

You've been doing that high rep shit now for awhile and have constantly wondered if it's working. Why not stop wondering and go for a good month or so doing "heavier" weights between 15-20 reps? It still gives you what most consider HIGH reps but you're moving more iron in the process.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 14, 2007, 07:07:39 AM
You've been doing that high rep shit now for awhile and have constantly wondered if it's working. Why not stop wondering and go for a good month or so doing "heavier" weights between 15-20 reps? It still gives you what most consider HIGH reps but you're moving more iron in the process.

well I did 12-15 for along time, I just want to change things up.  I guess starting today I'm just gonna put my head down and barrel forward with everything I've got and see what happens...I'm keeping some things like legs pretty damn heavy for lower reps but from this point on I'm going for it >:( >:( >:( >:(...eye of the tiger baby!!!! ;D ;D ;D ;D

_in my mind I've got apollo creed screaming at rocky "there is no tomorrow" over and over again...lol.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 14, 2007, 07:14:04 AM
well I did 12-15 for along time, I just want to change things up.  I guess starting today I'm just gonna put my head down and barrel forward with everything I've got and see what happens...I'm keeping some things like legs pretty damn heavy for lower reps but from this point on I'm going for it >:( >:( >:( >:(...eye of the tiger baby!!!! ;D ;D ;D ;D

_in my mind I've got apollo creed screaming at rocky "there is no tomorrow" over and over again...lol.

HAHA! Each day you wish you'd have done better is a day you lost and wont' ever get back in the gym bro! Get aggressive!


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 14, 2007, 08:51:40 AM
Legs Baby!!!!!

calves-sled:  380*12, I took I short RP at 10 reps, only about 2 seconds to shake my calves out....did 20 partials at the end.

Hamstrings-Lying Leg Curl:145*28RP, 20 second static.  5lbs increase but I lost one rep >:(

V-Squat-here's where things get nuts, last workout I got 6 reps with 565lbs so I write down in my book that I'm gonna go for 575 and I "hope" I can get 4-6 reps, I set the machine up and I actually lowballed myself by only putting on 570lbs, I guess I pussed out but I took my time and said fuck it let's just go all out..I got 12 f'n reps, thought I was gonna puck and my HR was waay up there but it was awsome the last rep took forever to complete and my legs were shaking like a son of a bitch, I unracked it rested for a few and pounded out 21 reps with 275lbs on the precor leg press, I think I lost 2lbs of sweat...it was hot as fuck but I have great workouts when it's hot.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 14, 2007, 08:54:22 AM
Legs Baby!!!!!

calves-sled:  380*12, I took I short RP at 10 reps, only about 2 seconds to shake my calves out....did 20 partials at the end.

Hamstrings-Lying Leg Curl:145*28RP, 20 second static.  5lbs increase but I lost one rep >:(

V-Squat-here's where things get nuts, last workout I got 6 reps with 565lbs so I write down in my book that I'm gonna go for 575 and I "hope" I can get 4-6 reps, I set the machine up and I actually lowballed myself by only putting on 570lbs, I guess I pussed out but I took my time and said fuck it let's just go all out..I got 12 f'n reps, thought I was gonna puck and my HR was waay up there but it was awsome the last rep took forever to complete and my legs were shaking like a son of a bitch, I unracked it rested for a few and pounded out 21 reps with 275lbs on the precor leg press, I think I lost 2lbs of sweat...it was hot as fuck but I have great workouts when it's hot.

now THAT'S what i'm talking about!


Title: Re: Natural Al's DC training Journal
Post by: Honour on June 15, 2007, 12:25:14 AM
I think I lost 2lbs of sweat...it was hot as fuck but I have great workouts when it's hot.

lol it was so cold here today my nuts neally froze in the car on the way to gym.......send some of the heat down under will ya  ;D.

Keep it up mate :)


Title: Re: Natural Al's DC training Journal
Post by: BEAST 8692 on June 15, 2007, 04:42:08 AM
Legs Baby!!!!!

calves-sled:  380*12, I took I short RP at 10 reps, only about 2 seconds to shake my calves out....did 20 partials at the end.

Hamstrings-Lying Leg Curl:145*28RP, 20 second static.  5lbs increase but I lost one rep >:(

V-Squat-here's where things get nuts, last workout I got 6 reps with 565lbs so I write down in my book that I'm gonna go for 575 and I "hope" I can get 4-6 reps, I set the machine up and I actually lowballed myself by only putting on 570lbs, I guess I pussed out but I took my time and said fuck it let's just go all out..I got 12 f'n reps, thought I was gonna puck and my HR was waay up there but it was awsome the last rep took forever to complete and my legs were shaking like a son of a bitch, I unracked it rested for a few and pounded out 21 reps with 275lbs on the precor leg press, I think I lost 2lbs of sweat...it was hot as fuck but I have great workouts when it's hot.

what the hell is a V-Squat man? never heard of that one. :-[


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 15, 2007, 09:54:09 AM
what the hell is a V-Squat man? never heard of that one. :-[

it's like a vertical hack squat machine, it has a pad so I can brace my upper body againts it and it's alot easier on the back, I hardly ever have any back problems after using it.  In reality 500lbs doesn't even feel that heavy so the weight I'm moving on it probably isn't all that impressive at all-I probably couldn't squat 500 to save my life but as long as I keep on progressing on this movement I think it's ok to use as an alternative to squating.  Really take the weight I list on this movement with a grain of salt, I don't know what the ratio works out to be if I was using free weights but it's the best I can do with my back problems.

Hammer strength makes a version of it, I use the precor version which I don't like as much to tell the truth.


Title: Re: Natural Al's DC training Journal
Post by: BEAST 8692 on June 15, 2007, 09:57:53 AM
it's like a vertical hack squat machine, it has a pad so I can brace my upper body againts it and it's alot easier on the back, I hardly ever have any back problems after using it.  In reality 500lbs doesn't even feel that heavy so the weight I'm moving on it probably isn't all that impressive at all-I probably couldn't squat 500 to save my life but as long as I keep on progressing on this movement I think it's ok to use as an alternative to squating.  Really take the weight I list on this movement with a grain of salt, I don't know what the ratio works out to be if I was using free weights but it's the best I can do with my back problems.

Hammer strength makes a version of it, I use the precor version which I don't like as much to tell the truth.

thanx al.

your attitude is spot on. it really doesn't matter what exercise it is and what you lift on it (unless you're a competitive p/lifter), progression is what it's all about.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 15, 2007, 10:08:18 AM
it's like a vertical hack squat machine, it has a pad so I can brace my upper body againts it and it's alot easier on the back, I hardly ever have any back problems after using it.  In reality 500lbs doesn't even feel that heavy so the weight I'm moving on it probably isn't all that impressive at all-I probably couldn't squat 500 to save my life but as long as I keep on progressing on this movement I think it's ok to use as an alternative to squating.  Really take the weight I list on this movement with a grain of salt, I don't know what the ratio works out to be if I was using free weights but it's the best I can do with my back problems.

Hammer strength makes a version of it, I use the precor version which I don't like as much to tell the truth.

You like that machine?  ???  Man I'd burn that bitch to the ground if I could. We have one of those and it's horrible!


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 15, 2007, 10:29:17 AM
You like that machine?  ???  Man I'd burn that bitch to the ground if I could. We have one of those and it's horrible!

it's not that I "like" it, it's using what is availible to me, what doesn't hurt my back and what I feel I can progress on.  I prolly could do smith machine squats which I did for awhile, legs close together and in front of me, always going ass to ankles but once I got to the point where I was moving decent weight I started to worry about my back flaring up...with this machine there have been little to no issues so far, once I max out on it I'll prolly never look at it again.  my favorite saying:

"The Ends justify the means"

says it all in regards to some of the stuff I do.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 18, 2007, 10:17:20 AM
hot as hell again today...damn ??? ???

hammer inclines-160*33RP, 25 second static.

Hammer Shoulder Press-150lbs a side, done unilaterally for 12 reps rest paused a side, no static or partials.

Close Grip-245*16RP

I did 60 second stretches for each BP and I did my chest widowmaker, 40lbs for 29 reps.  Lost at least 2lbs of sweat, it's hot as hell out there right now.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 18, 2007, 01:54:12 PM
barbell close grips or Smith close grips?


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 18, 2007, 03:32:21 PM
barbell close grips or Smith close grips?

smith...sorry, I know I let you down.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 19, 2007, 09:13:27 AM
did 2 back workouts last week I didn't record on Monday and Friday, pretty basic stuff.

I was supposed to do quads today but I actually don't feel well or I'm a little burnt, lots of stuff going on at work and at home so I"m gonna hit it tomorrow.  I just couldn't get fired up to go in and hammer legs today, don't know why.....tomorrow will be better.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 19, 2007, 09:15:53 AM
did 2 back workouts last week I didn't record on Monday and Friday, pretty basic stuff.

I was supposed to do quads today but I actually don't feel well or I'm a little burnt, lots of stuff going on at work and at home so I"m gonna hit it tomorrow.  I just couldn't get fired up to go in and hammer legs today, don't know why.....tomorrow will be better.

Sounds like a good call. Just take it sleezy today buddy. Looks like a good time to grab a corndog and a cold beer.  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 19, 2007, 11:28:08 AM
Sounds like a good call. Just take it sleezy today buddy. Looks like a good time to grab a corndog and a cold beer.  ;D

I've got to beat my 330*5 on the hack squat...not looking forward to that one but what the hell, what's the worst thing that could happen?  I'm gonna kick that machine's ass tomorrow, it's gonna be an epic pounding plus it's supposed to be about 18 degrees cooler, I've got asthma so extreme cold and extreme heat really mess with my lungs so it should be a good day to kick ass.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 19, 2007, 11:52:32 AM
smith...sorry, I know I let you down.
no reason to assume things Al, that's still impressive.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 19, 2007, 11:54:09 AM
no reason to assume things Al, that's still impressive.

thank you.  I'm actually really disappointed with this movement, I've moved a ton of weight on it in the past and I seem to just not be able to get it done on it right now, don't know why.  I should be gettting at least 20-25 reps rest paused with this type of weight but I just can't do it anymore...maybe I'm getting old ???


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on June 19, 2007, 12:05:10 PM
thank you.  I'm actually really disappointed with this movement, I've moved a ton of weight on it in the past and I seem to just not be able to get it done on it right now, don't know why.  I should be gettting at least 20-25 reps rest paused with this type of weight but I just can't do it anymore...maybe I'm getting old ???
i love barbell close grips, my favorite triceps movement.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 19, 2007, 12:38:51 PM
I've got to beat my 330*5 on the hack squat...not looking forward to that one but what the hell, what's the worst thing that could happen?  I'm gonna kick that machine's ass tomorrow, it's gonna be an epic pounding plus it's supposed to be about 18 degrees cooler, I've got asthma so extreme cold and extreme heat really mess with my lungs so it should be a good day to kick ass.

Make it happen baby!!! We need to get out of our own way sometimes! Kick ass and take names! MAybe it's time to bring ol'painless out the bag! ;) :D


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 19, 2007, 12:40:10 PM
thank you.  I'm actually really disappointed with this movement, I've moved a ton of weight on it in the past and I seem to just not be able to get it done on it right now, don't know why.  I should be gettting at least 20-25 reps rest paused with this type of weight but I just can't do it anymore...maybe I'm getting old ???

Okay grandpa unless you're being pushed around on a walker, I don't want to hear your whining! ;D


Title: Re: Natural Al's DC training Journal
Post by: Honour on June 19, 2007, 03:21:52 PM
I've got asthma so extreme cold and extreme heat really mess with my lungs
Yeah my missus has the same problem, i wanted to get her some Bronkaid to help with it as well as fat burning, but you can't get anything like that over here. Asthma can suck at times, just have to be aware of it i think  :).


Title: Re: Natural Al's DC training Journal
Post by: Honour on June 19, 2007, 03:23:29 PM
Okay grandpa unless you're being pushed around on a walker, I don't want to hear your whining! ;D

I swear Wicked should have his own show like "fat camp" or "the biggest loser" or something lol  ;D.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 19, 2007, 06:16:57 PM
I swear Wicked should have his own show like "fat camp" or "the biggest loser" or something lol  ;D.

LOL I think you need some kinda skinny billy blanks look alike for that kinda job don't you?! :D I might ned to be on one of those shows when it comes time to cut down myself! :D


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 20, 2007, 09:42:30 AM
felt like shit again this morning but about an hour before I was gonna train I popped 400mg of caffine and a broncaid that I had left over from a few weeks ago where I was fooling around with the eca stack.  Let's just say by the time I walked into the gym I was fired up, plus I'm using a new supplement that I got from Dante so I was pumped.


for calves I decided to drop the standing calf raises on the smith machine, to much pressure on my back, it's just not comfortable and one of my goals when picking movements is to take away all the "fat" from the movement-meaning anything that's gonna take away from the effectiveness of the movement.  I went with 1 legged donkey calf raises.  My first choice would have been 1 legged raises with a db but with that you run into holding the DB for long periods of time and sooner or later my grip is gonna give out before my calves do-my grip blows :-X

I got 12/13 reps with each leg using 140lbs, I also did partials to failure-about 20 reps each, from start to finish the sets took me about 8 minutes total, with about 30 seconds rest between legs so each leg took about 4 minutes just to give you an idea of the cadence I use for these.

I got 30 reps with 150lbs on the seated leg curl using 150lbs, 10lbs increase and I did a 30 second static at the end.

I got 7 reps with 340lbs on the hack squat, nice slow negatives, ass to ankles.  I failed on the 8th rep got out of the machine and had to sit down cause I thought I was gonna faint.  I literally put everything I had into those.  After a few minutes rest I got 22 reps with 280lbs on the icarian leg press, I ALMOST threw up but I went over and did my stretches.

good workout, tomorrow is bi's and back and I'm already getting pumped for it.


Title: Re: Natural Al's DC training Journal
Post by: davie on June 20, 2007, 10:54:52 AM
felt like shit again this morning but about an hour before I was gonna train I popped 400mg of caffine and a broncaid that I had left over from a few weeks ago where I was fooling around with the eca stack.  Let's just say by the time I walked into the gym I was fired up, plus I'm using a new supplement that I got from Dante so I was pumped.


for calves I decided to drop the standing calf raises on the smith machine, to much pressure on my back, it's just not comfortable and one of my goals when picking movements is to take away all the "fat" from the movement-meaning anything that's gonna take away from the effectiveness of the movement.  I went with 1 legged donkey calf raises.  My first choice would have been 1 legged raises with a db but with that you run into holding the DB for long periods of time and sooner or later my grip is gonna give out before my calves do-my grip blows :-X

I got 12/13 reps with each leg using 140lbs, I also did partials to failure-about 20 reps each, from start to finish the sets took me about 8 minutes total, with about 30 seconds rest between legs so each leg took about 4 minutes just to give you an idea of the cadence I use for these.

I got 30 reps with 150lbs on the seated leg curl using 150lbs, 10lbs increase and I did a 30 second static at the end.

I got 7 reps with 340lbs on the hack squat, nice slow negatives, ass to ankles.  I failed on the 8th rep got out of the machine and had to sit down cause I thought I was gonna faint.  I literally put everything I had into those.  After a few minutes rest I got 22 reps with 280lbs on the icarian leg press, I ALMOST threw up but I went over and did my stretches.

good workout, tomorrow is bi's and back and I'm already getting pumped for it.

Good work bro.

I still cant get that quad stretch down?!

How do u do ur donkey calf raises??
I did DB raises today, used straps to keep DB in hand.

Was gonna ask ur opinion on straps, iv stayed away from them on regular deadlifts in attempt to work my grip aswell.

Got another Deadlift record for 6 reps on monday, but almost lost it with my grip (was considering going for 8 reps), if i used straps i think i could bump weight up straight away as its not my back or legs that weaken First, its my grip.

Maxed out another machine bro (yey for me lol).

Thats now leg raise, leg press (2 legs), leg press (one leg), Pulldowns palms facing shoulder width grip, Pulldowns palms facing close grip.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 21, 2007, 06:48:46 AM
sorry davie, I'm swamped at work and at home, I'll have to get back to you on that one, ask me again next week if I forget.  I'll be skipping training for a couple of days, might be able to squeeze in 1 this weekend, we'll see. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 26, 2007, 05:21:17 AM
I actually did manage to make it into the gym over the last couple of days but I've been so swamped I haven't been able to update anything.  Highlights were I got 26 reps rest paused with 250lbs on the decline press and I did a ton of dips with 50lbs of assistance, somewhere around 40 which is way more than I thought I would get but I've always been a great dipper.  Lowlight was having to leave the gym yesturday cause I couldn't catch my breath and I left my inhaler at home...asthma sucks >:(

that's only the 2nd time that's ever happened but it still steams me.

I'll try to get back ontrack with the updates next week.....


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on June 26, 2007, 06:57:00 AM
felt like shit again this morning but about an hour before I was gonna train I popped 400mg of caffine and a broncaid that I had left over from a few weeks ago where I was fooling around with the eca stack.  Let's just say by the time I walked into the gym I was fired up, plus I'm using a new supplement that I got from Dante so I was pumped.


for calves I decided to drop the standing calf raises on the smith machine, to much pressure on my back, it's just not comfortable and one of my goals when picking movements is to take away all the "fat" from the movement-meaning anything that's gonna take away from the effectiveness of the movement.  I went with 1 legged donkey calf raises.  My first choice would have been 1 legged raises with a db but with that you run into holding the DB for long periods of time and sooner or later my grip is gonna give out before my calves do-my grip blows :-X

I got 12/13 reps with each leg using 140lbs, I also did partials to failure-about 20 reps each, from start to finish the sets took me about 8 minutes total, with about 30 seconds rest between legs so each leg took about 4 minutes just to give you an idea of the cadence I use for these.

I got 30 reps with 150lbs on the seated leg curl using 150lbs, 10lbs increase and I did a 30 second static at the end.

I got 7 reps with 340lbs on the hack squat, nice slow negatives, ass to ankles.  I failed on the 8th rep got out of the machine and had to sit down cause I thought I was gonna faint.  I literally put everything I had into those.  After a few minutes rest I got 22 reps with 280lbs on the icarian leg press, I ALMOST threw up but I went over and did my stretches.

good workout, tomorrow is bi's and back and I'm already getting pumped for it.

SOMEONE MADE SOME IMPROVEMENTS! WTG MAN! you blew that goal of 330 for 5 out of the water by 7 reps and 10lbs!


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 28, 2007, 10:47:27 AM
snuck in a WO today...

Inclines on a smith-245*26RP, no static... failed getting up the 27th.
           I did my WM movement, 45*22 reps straight setted.

Press Behind the Neck-135*34RP >:(...I thought I had 145lbs on it but I forgot to put the 5's on.  It's only the 2nd time I've done them so I don't have a feel for them yet.

Overhead Rope Extentions-55-28RP.

I did my stretches and that was it.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 30, 2007, 05:43:48 AM
calf sled-385*12...very, very heavy.  No need to do the partials at this point.

Lying Leg Curl-150*26 with a 20 second static.  I looked back on my old log and before I switched to higher reps I got 170*13 so I've doubled my reps and only lowered the weight by 20lbs..

V-Squat-600*6 plus whatever the sled weighs, upped it by 25lbs from last time.  I also got 20 reps on the precor leg press with 300lbs.

short and sweet.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 02, 2007, 01:39:52 PM
hammer front pulldowns-underhand grip, 70lbs a side and I got 30 reps RP and a 20 second static.

DB Rows 120*17/20 RP, right arm is stronger than my left.  I wanted to do hammer rows but some tool was hoggin the machine so I just went with these.

drag curls-135*27RP with a 25 second static

pinwheel curls-30*20/25RP, again my right arm is stronger than my left.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on July 02, 2007, 01:45:33 PM
hammer front pulldowns-underhand grip, 70lbs a side and I got 30 reps RP and a 20 second static.

DB Rows 120*17/20 RP, right arm is stronger than my left.  I wanted to do hammer rows but some tool was hoggin the machine so I just went with these.

drag curls-135*27RP with a 25 second static

pinwheel curls-30*20/25RP, again my right arm is stronger than my left.
do you do the drag curls with the same ROM that Dave Henry does in BFTO 06?


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 02, 2007, 05:02:07 PM
do you do the drag curls with the same ROM that Dave Henry does in BFTO 06?

I don't know....is his good?  I start from a dead hang, try to keep my shoulders down and come up as high as I can.  I don't think you can have a really big rang of motion with this type of movement.  It's cool cause it doesn't hurt my back at all and regular BB curls don't do me any favors.  I saw the clip of Dave doing them about 6 months ago, I didn't think his form was all that bad.  Like I said, I don'tthink you can have a really big ROM with these.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on July 02, 2007, 06:02:25 PM
I don't know....is his good?  I start from a dead hang, try to keep my shoulders down and come up as high as I can.  I don't think you can have a really big rang of motion with this type of movement.  It's cool cause it doesn't hurt my back at all and regular BB curls don't do me any favors.  I saw the clip of Dave doing them about 6 months ago, I didn't think his form was all that bad.  Like I said, I don'tthink you can have a really big ROM with these.
no i wasn't ripping on his form at all, he came up to maybe the top of his abs or so, he used 2 45's on each side and like a ten and a five or something like that.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 03, 2007, 03:02:18 AM
no i wasn't ripping on his form at all, he came up to maybe the top of his abs or so, he used 2 45's on each side and like a ten and a five or something like that.

I think that's about as far up as you could go, it's a very different movement than standard BB curls.  I like em alot better.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on July 04, 2007, 05:46:56 AM
I think that's about as far up as you could go, it's a very different movement than standard BB curls.  I like em alot better.

they really hit hte bicep well? looks almost like a shrug to me. You just focus on dragging it up your waist with your bi's hard?


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 04, 2007, 07:57:27 AM
they really hit hte bicep well? looks almost like a shrug to me. You just focus on dragging it up your waist with your bi's hard?


yeah pretty much.  they work a little different than standard curls, I like em cause like I said no strain on the back.  I would say I come up to the top of my abs or at the highest my lower pecs.  I'm trying to handle some pretty heavy poundages-for me that is and I'm 90% sre I couldn't do this with regular BB curls. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 04, 2007, 11:39:31 AM
chest-hammer inclines-160*32RP, 25 second static

I did 45*24 on my widowmaker movement.

hammer shoulder press-what I was doing was one arm at a time as heavy as I could go for 12 reps rest paused, problem was it puts your body in an awkward position so I figured I'd go back to both arms at once, did 180-90 on each side-for 30 reps rest paused, I also got a 20 second static.

tri's-so I go over to the smith, I was watching them while I was unloading the hammer machine cause there were a few people hanging around but no one was using one of them that was set up for calf raises so I unload it, move the calf rasie stand put my bench under it, change the weight and get ready to go to work, that's about 5-10 minutes and this big guy comes up and goes "man, I was using that for calves"...I go c'mon, you havent' touched it for 10 minutes and he started mumbling about doing a triset for his calves and all this other bullshit, I almost hit him.  I did my set-which sucked and told him he could have it, he was all pissed off.  This is the same tool that was hogging the hammer row machine the other day.

anyway I totally stalled out on reverse grip bench press, usually I kick ass on these but for some reason I've lost steam so I'm gonna start doing dips between to bench's, you know legs up on one bench with weight pilled on your lap?  I did BW*40 so I'm gonna stack a 45 on next time and go from there.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on July 04, 2007, 11:59:30 AM
chest-hammer inclines-160*32RP, 25 second static

I did 45*24 on my widowmaker movement.

hammer shoulder press-what I was doing was one arm at a time as heavy as I could go for 12 reps rest paused, problem was it puts your body in an awkward position so I figured I'd go back to both arms at once, did 180-90 on each side-for 30 reps rest paused, I also got a 20 second static.

tri's-so I go over to the smith, I was watching them while I was unloading the hammer machine cause there were a few people hanging around but no one was using one of them that was set up for calf raises so I unload it, move the calf rasie stand put my bench under it, change the weight and get ready to go to work, that's about 5-10 minutes and this big guy comes up and goes "man, I was using that for calves"...I go c'mon, you havent' touched it for 10 minutes and he started mumbling about doing a triset for his calves and all this other bullshit, I almost hit him.  I did my set-which sucked and told him he could have it, he was all pissed off.  This is the same tool that was hogging the hammer row machine the other day.

anyway I totally stalled out on reverse grip bench press, usually I kick ass on these but for some reason I've lost steam so I'm gonna start doing dips between to bench's, you know legs up on one bench with weight pilled on your lap?  I did BW*40 so I'm gonna stack a 45 on next time and go from there.
you ever do any regular weighted dips, Al? i always do a few sets when i train chest.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 04, 2007, 12:06:16 PM
you ever do any regular weighted dips, Al? i always do a few sets when i train chest.

I used to do them all the time for chest, I worked up to either the 80's or the 100's for reps, I don't remember which ones, I think the 80's but it doesn't sound right.  I've always been a good dipper, I broke madison heights highschools dip record, I did 35 the record was 31.  I didn't go there but was there for a wrestling camp and the coach bet me I couldn't do it, he got to run my laps for me and if I lost I had to do double.  I did them last year for tri's and I couldn't do as much as I could in the past but my form was different since I was trying to hit tri's.  I might work them in once I have to drop a chest movement.  I love em.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on July 04, 2007, 12:08:37 PM
I used to do them all the time for chest, I worked up to either the 80's or the 100's for reps, I don't remember which ones, I think the 80's but it doesn't sound right.  I've always been a good dipper, I broke madison heights highschools dip record, I did 35 the record was 31.  I didn't go there but was there for a wrestling camp and the coach bet me I couldn't do it, he got to run my laps for me and if I lost I had to do double.  I did them last year for tri's and I couldn't do as much as I could in the past but my form was different since I was trying to hit tri's.  I might work them in once I have to drop a chest movement.  I love em.
yeah i've always been good at dips as well, never wrestled though, i would have hated to do that peg board.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 04, 2007, 01:11:07 PM
yeah i've always been good at dips as well, never wrestled though, i would have hated to do that peg board.

they never made you do the pegboard.  It's a very demanding sport, you bust your balls everyday.  I was decent but I started late-10th grade and we lost our coach during my junior year so we got a guy who new nothing about wrestling to fill in for him.  By the time he got back I had pretty much lost a year of development.  A couple of guys who were in the same situation did well but I didn't.  It takes me alot to get really competitive and I don't think I really did that when i wrestled, I made it to regionals and if I would have been a little more aggresive with my conditioning and take down skills I might have been able to go to states.  I did beat a guy who placed 5th in class "c" at states during team districts my senior year, I lost by 1 point to the guy who placed 7th in class B that same year.

I kept my weight at 145lbs all through school, I tried to certify my weight at 132 for my senior year, got down to 135 the day before looked at myself in the mirror and I've got viens everywhere all over the place in my quads and calfs and forearms, my BF was checked at 8% and  just couldn't loose the extra 3 lbs, sat in a sauna for 3 hours that night and got down to 133.5 the next day...just couldn't do it in time.  it was a rough sport.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 05, 2007, 10:16:29 AM
calves-I legged donkey raises-150*12 then I went to failure with both legs using 400lbs on partials.

seated leg curl-150*31RP, 28 second static

hack squat-350*4, 20 partials and then I got 20 reps with 405 on my WM.  I also did a static on a leg extention machine 120lbs for 70 seconds.


Title: Re: Natural Al's DC training Journal
Post by: Honour on July 05, 2007, 04:46:37 PM
I also did a static on a leg extention machine 120lbs for 70 seconds.

Damn thats gota hurt :o.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 06, 2007, 08:35:27 AM
lifefitness pulldown-100*31RP with a 25 second static

reverse grip row-145*33RP...yes I rest paused these, I won't get into how I did them but the way I set it up my low back was in no real danger.

2 hand hammer curl-60*28RP with a 20 second static.

hammer curl-25 * 40/42RP...going for higher reps on these just to see what happens, I've been hitting 20-30 for along time so I'm amping it up to 40, big pump in the forearms.



Title: Re: Natural Al's DC training Journal
Post by: natural al on July 09, 2007, 05:31:44 PM
man, I'm still busy as hell but snuck in a workout today anyway:

Decline-260*25RP with a 20 second static on a smith, felt great, weights are getting up there, got 18 on my first go which is pretty damn good.

got 50*20 on my widowmaker.

Paramount Shouler Press-don't like this machine but it's all I had today >:(
145*31RP with a 30 second static.

assisted dips-30lbs of assistance and I got 38 reps rest paused.  I'm moving about 170lbs so I think that's pretty decent.  Wonder how many I'll get with just my body weight, my record was 37 about 10 years ago.

stretched everything for a minute.  Too bad I'm so f'n busy, I'd like to really get going but I'm swamped.  I've got 3 huge presentations to make next week, big $$$ for my company if we can pull it off and maybe a raise for me ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 10, 2007, 11:01:16 AM
left knee has been bothering me for a few days so I changed things up a little to be on the safe side.  Instead of pushing 930lbs on the legpress I went with 600 but I went for 30 reps, knee hurt afterwards but we'll see what happens from here on out.

toe press-560lbs*12, no partials heavy as hell.

sumo legpress-565*18SS with a 20 second static.

Leg press-600*30 reps straight setted, I'd stop for a second after a few reps with my legs bent and take a few really deep breaths, thighs were throbing afterwards.

OA it went pretty well, it's hot as hell right now so I got in and out as fast as possible.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 13, 2007, 03:28:04 AM
DC Pullups-I've been going good on these since starting them, last time I did them I made a pretty huge jump in weight, I do these on an assistance machine since I want my rep total to be pretty high I went from 80lbs of assistance for about 30 reps to 40 lbs of assistance for 20.  I decided my rep total took to much of a hit and I needed to step back so yesturday I used 60lbs of assistance and got 34 reps rest paused.  I'm a pretty big believer that if you make nice consistant weight increases you can gain more over a period of time.  I was pretty happy with my rep total, taking it slow like this will probably get me to 30 reps using the 40lbs of assistance in the next few weeks.

Machine row-145*32RP

2 hand hammer curls-60lbs for 25 RP, 20 second static.  I really like this movement

regular hammer curls-40lbs for 30 reps with my right and 34 with my left both rest paused.

I've been doing alot of cardio, probably the most I've done in 10 years for the most part I'm doing about 25 minutes in the morning on an empty stomach and them 20 minutes in the evening so I'm doing 45 minutes a day.  I've bumped it up to an hour a couple of times this past week.  This hasn't really hurt my training but I'm gonna keep an eye on things, if it starts to effect what I can do in the gym I'm gonna cut it down.  I'm making some progress as far as dropping BF, I had a few major hiccups in the last few weeks but I think I'm gonna get back on track now.  I'd still like to do a show either at the end of this year or early next year but I still have some areas I really want to bring up.  Chest is still a problem but it's actually gotten a little better, there's alot of other areas that I need to zero in on in the next few weeks.  I think bumping my reps up has helped alot.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 15, 2007, 07:31:08 AM
Inclines-250*24RP, with a 25 second static.

I got 21 reps with 50lbs on the WM I'm using.

Press Behind the Neck-145*27, for some reason my tri's were throbbing during these, I thought I did a good job focusing in on my pecs earlier but my tri's were on fire by now.

Overhead rope extentions-60*21

not my best workout but I didn't loose any ground just didn't advance as far as I would have liked.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on July 15, 2007, 07:47:06 AM
Inclines-250*24RP, with a 25 second static.

I got 21 reps with 50lbs on the WM I'm using.

Press Behind the Neck-145*27, for some reason my tri's were throbbing during these, I thought I did a good job focusing in on my pecs earlier but my tri's were on fire by now.

Overhead rope extentions-60*21

not my best workout but I didn't loose any ground just didn't advance as far as I would have liked.
i've always said that overhead presses are one of the best triceps movements there is, especially if your grip is relatively close, Charles Poliquin has them listed as one of the best tricep movements in his arm training book.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 15, 2007, 12:23:48 PM
i've always said that overhead presses are one of the best triceps movements there is, especially if your grip is relatively close, Charles Poliquin has them listed as one of the best tricep movements in his arm training book.

I've got a weak chest in terms of development compared to my shoulder and arms, if my chest was up to par with my shoulders and arms I could probably do really well in a natty show but it's so bad I really have to concentrate on it.  When I was done with my inclines my chest felt really good but my tri's were fried as well, I probably could have gotten away with skipping tr's all together but I just didn't feel right doing it.  I can move big weights-for me-on just about any pressing movement and it probably has alot to do with my short arms and the fact that my tri's insert pretty close to the elbow, I can walk around and not train arms directly and they still "look" big just cause of how they insert.  In highschool everyone thought I had 16" guns-which was a big deal back then when in fact they only taped at 14.75 but I let everyone believe they wre 16.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 15, 2007, 12:27:25 PM
When you have a 2 inch range of motion it is easier to lift heavier weights. What I would recommend you do is use full range of motion and start training your chest with real ferocity. Good luck on your quest to 16 inch arms bro.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 16, 2007, 03:23:49 AM
When you have a 2 inch range of motion it is easier to lift heavier weights. What I would recommend you do is use full range of motion and start training your chest with real ferocity. Good luck on your quest to 16 inch arms bro.

actually I totally exxagerate-sp-my range of motion for chest on some movements, I'll admit I have short arms...it's not really a curse...oh, yeah...they're about 17.5 right now, I beat 16 along time ago but thanks for your concern and suggestions.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on July 16, 2007, 04:26:11 AM
actually I totally exxagerate-sp-my range of motion for chest on some movements, I'll admit I have short arms...it's not really a curse...oh, yeah...they're about 17.5 right now, I beat 16 along time ago but thanks for your concern and suggestions.

another 6 months at this pace and you'll crack 18" arms no problem big guy!


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 16, 2007, 06:59:22 AM
another 6 months at this pace and you'll crack 18" arms no problem big guy!

if I "pounded" the food down and went ape shit for a few months I'm sure I could break the 18 inch mark pretty easily, I might have mis-spoke earlier, my arms were 17.5 when I was about 210lbs, right now I'm about 195 and I don't really know what they tape at, I hardly ever check them.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on July 16, 2007, 07:01:40 AM
if I "pounded" the food down and went ape shit for a few months I'm sure I could break the 18 inch mark pretty easily, I might have mis-spoke earlier, my arms were 17.5 when I was about 210lbs, right now I'm about 195 and I don't really know what they tape at, I hardly ever check them.

I cut the carbs out for the most part of last week and my arms have dropped 1/2"  >:(  Food will get you there but what else will it give you? 210 at what height? That's a good weight! I want to be about 230-235ish at 10-11% being 6'.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 16, 2007, 08:22:37 AM
I cut the carbs out for the most part of last week and my arms have dropped 1/2"  >:(  Food will get you there but what else will it give you? 210 at what height? That's a good weight! I want to be about 230-235ish at 10-11% being 6'.

I'm 5'7ish.  Heaviest I've been is 215, don't know my BF%.  Right now I'm about 195ish and still working on getting a formula down to get ripped and retain my muscle. 

today I did legs but I decided not to do a wm for thighs or my stretches cause my left knee has been bothering me for the last week or so.

calf sled-385*13SS, man this is f'n heavy.  I'm close to maxing this one out, unless something crazy happens I'll be dropping it real soon.

lying leg curl-160*24RP with a static hold at the end.

v-squat-605*11SS plus whatever the carriage weighs, very heavy.  Like I said before I don't know what this traslates to in "real" weigtht but it's heavy as hell.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 16, 2007, 11:15:58 AM
actually I totally exxagerate-sp-my range of motion for chest on some movements, I'll admit I have short arms...it's not really a curse...oh, yeah...they're about 17.5 right now, I beat 16 along time ago but thanks for your concern and suggestions.

You must have that confused with your bodyfat measurements. ;)


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 16, 2007, 11:48:05 AM
You must have that confused with your bodyfat measurements. ;)

maybe, maybe not...never had it checked..or at least not in a couple of years, when I did have it checked last it was at 12%.


Title: Re: Natural Al's DC training Journal
Post by: Herc on July 17, 2007, 11:51:02 PM
interesting training style, its simular to mine in some ways like very low volume.  Ive never seen anyone else go close to as low volume as me until I saw how you train. what is the theory behind all the stretching and smith machines and high reps and the "static" though.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 18, 2007, 03:52:22 AM
interesting training style, its simular to mine in some ways like very low volume.  Ive never seen anyone else go close to as low volume as me until I saw how you train. what is the theory behind all the stretching and smith machines and high reps and the "static" though.

it's basically DC training, I follow it pretty much to the letter but I have experimented with some things.  Stretching is one of the basics with the program, it's "extreme" stretching where you're working to stretch out the fascia after nailing a bodypart, it's pretty rough if you do it right.  The smith is used for 2 reasons...first, I don't always have access to a power rack which I would use for safety reasons and I always have access to a smith, I can set it up, set the stops and I'm good.  2nd i hate spotters, they never do it right and with a smith I don't have to worry about them.  Usually in DC training alot of guys use a rep range of 12-15 rest paused, I've done that for awhile and wanted to try something new so I bumped mine up to 20-30 which I really like,  by setting my rep range so high I'm taking alot of the mental roadblocks out of the equation.  When I was working 12-15 my first "set" would almost always stop at 8 reps now I'm hitting 15-20 with about the same weight on some movements.  Last time I went with 12-15 reps I got 13 with 170lbs on the lying leg curl, the other day I got like 24 reps with 160lbs or something like that.  It's also saving wear and tear on alot of my joints and allowing me to really focus on some lagging bodyparts.  Statics are just like icing on the cake, once I fail-totally fail I set my self up in a position where I'm at about 1/4 of the way through the movement and fight with everything I've got to hold the weight there..it's a killer if used right.

hope that makes sense I'm still really busy at work so if anything is unclear let me know and I"ll run through it again.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on July 18, 2007, 04:20:05 AM
it's basically DC training, I follow it pretty much to the letter but I have experimented with some things.  Stretching is one of the basics with the program, it's "extreme" stretching where you're working to stretch out the fascia after nailing a bodypart, it's pretty rough if you do it right.  The smith is used for 2 reasons...first, I don't always have access to a power rack which I would use for safety reasons and I always have access to a smith, I can set it up, set the stops and I'm good.  2nd i hate spotters, they never do it right and with a smith I don't have to worry about them.  Usually in DC training alot of guys use a rep range of 12-15 rest paused, I've done that for awhile and wanted to try something new so I bumped mine up to 20-30 which I really like,  by setting my rep range so high I'm taking alot of the mental roadblocks out of the equation.  When I was working 12-15 my first "set" would almost always stop at 8 reps now I'm hitting 15-20 with about the same weight on some movements.  Last time I went with 12-15 reps I got 13 with 170lbs on the lying leg curl, the other day I got like 24 reps with 160lbs or something like that.  It's also saving wear and tear on alot of my joints and allowing me to really focus on some lagging bodyparts.  Statics are just like icing on the cake, once I fail-totally fail I set my self up in a position where I'm at about 1/4 of the way through the movement and fight with everything I've got to hold the weight there..it's a killer if used right.


whatever you're doing seems to be working well enough. The shit you do and how you do it sounds painful!
hope that makes sense I'm still really busy at work so if anything is unclear let me know and I"ll run through it again.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 18, 2007, 05:08:12 AM
yesturday i did:

behind the neck pulldowns-140*31RP, didn't have access to the machine I was going to use so I tried these.  I only pulled down to the top of my head and I did a 22 second static hold at the end.

reverse grip BB rows-155*31RP, again I'm doing something to protect my low back that's why I'm rest pausing a back thickness movement.

drag curls-140*24RP with a static, don't remember how long it was.

pinwheel curls-35-21 with my left and 25 with my right rest paused.

then I did my stretches and cardio.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 19, 2007, 08:25:08 AM
mixed results today:

Hammer Inclines-170*34RP, increased the weight and beat my reps so that was great, did a 20 second static at the end-good.

Hammer Shoulder-190*24RP, I wanted 30...shoulders don't seem to be reacting as well to the higher reps.  I'm hoping this is just an adjustment period and things will fall into place soon.  No static-bad

Bench Dips-45*33SS, this is kinda an experimental movement cause I never thought I would be dropping any tri movements, still working ou the kinks but I thought this went real well today-good.

Chest WM-55lbs for 20 reps straight setted.

did my stretches, maybe cardio later today.  If it wasn't for the bump in my shoulder work I would be really happy right now but I'm hoping it will get better.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 19, 2007, 08:38:18 AM
Hey natural alex I am going to start dc again but like a man with all free weights and proper form. You can let those bratz at intense muscle know that soon they will see what a champion's physique reallly looks like.

That will be all for now.

Carry on.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 19, 2007, 08:41:21 AM
Hey natural alex I am going to start dc again but like a man with all free weights and proper form. You can let those bratz at intense muscle know that soon they will see what a champion's physique reallly looks like.

That will be all for now.

Carry on.

alexxx....you were in a movie so I can't rip you for a little while, I'll let them know that the 2nd coming is upon us even though I hardly ever post over there and in 2 weeks I'll let them know that you've decided to switch routines again ;D ;D ;D


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 19, 2007, 08:43:54 AM
alexxx....you were in a movie so I can't rip you for a little while, I'll let them know that the 2nd coming is upon us even though I hardly ever post over there and in 2 weeks I'll let them know that you've decided to switch routines again ;D ;D ;D

haha you got me.  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 19, 2007, 08:48:07 AM
haha you got me.  ;D

good job on the movie btw, I also think the last pics you posted were pretty good, you seem to have leaned out.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 19, 2007, 08:59:54 AM
good job on the movie btw, I also think the last pics you posted were pretty good, you seem to have leaned out.

Thanks. Gj on you staying so consistent. You haven't given up and that is what it takes to get better.

Right now I am aiming for crazy strength and thickness. From the pictures I have.. I was way thicker when on DC. (also fatter) ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 19, 2007, 09:36:16 AM
Thanks. Gj on you staying so consistent. You haven't given up and that is what it takes to get better.

Right now I am aiming for crazy strength and thickness. From the pictures I have.. I was way thicker when on DC. (also fatter) ;D


where you doing any cardio?  it's your responsibility to monitor your BF while on any program, you can't blame a program for getting fat.  DC suggests 45 minutes of cardio a day on an empty stomach first thing in the moring or you can have a protien shake if you need it....


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 19, 2007, 07:06:50 PM
where you doing any cardio?  it's your responsibility to monitor your BF while on any program, you can't blame a program for getting fat.  DC suggests 45 minutes of cardio a day on an empty stomach first thing in the moring or you can have a protien shake if you need it....

I forgot. I know it is my responsibility. I will try again. :)


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 20, 2007, 08:34:49 AM
having alexxx on my thread must have inspired me 8) 8)

yesturday I did a cardio session, I'm doing max-ot cardio for a few weeks to see what happens, I did 4.55 miles in 16 minutes and I thought I was gonna die.  My quads were on fire, I didn't think that I was gonna train legs today until afterwards so I didn't expect much going in today.

1 legged donkey calf raises-160*12 each leg, done in DC fashion.  These are killers, I did 37 partials with the stack afterwards.

seated leg curl-170*27RP with a 28 second static. 

Hack Squat-360*5 with 20 partials and then I got 20 reps on the widowmaker with 315lbs.

I got my stretches in, no problems with the knee's today, overall a great way to end the week.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 20, 2007, 08:54:15 AM
4.55 miles on the bike in 16 minutes is nothing to brag about.

;D You call that working hard? ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 20, 2007, 09:01:24 AM
4.55 miles on the bike in 16 minutes is nothing to brag about.

;D You call that working hard? ;D

I'll try harder next time :-X :-X :-X :-X


Title: Re: Natural Al's DC training Journal
Post by: davie on July 20, 2007, 01:55:54 PM
Hey al, seems ur still kcking ass and taking names.

Question, my chest exercises on last blast wer slight incline BB decline BB and incline BB,

Now doing same in diff order, tho thinking of changing to dips wen i stall on slight incline (been making progress for 2 blasts on that tho lol), so i can then really try hammer line under then chest (dont feel its too great). What u think??

Alexx, glas to have u back, u gonna stick it out this time? U know u want to.

davie


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 20, 2007, 03:53:23 PM
Hey al, seems ur still kcking ass and taking names.

Question, my chest exercises on last blast wer slight incline BB decline BB and incline BB,

Now doing same in diff order, tho thinking of changing to dips wen i stall on slight incline (been making progress for 2 blasts on that tho lol), so i can then really try hammer line under then chest (dont feel its too great). What u think??

Alexx, glas to have u back, u gonna stick it out this time? U know u want to.

davie

Yeah but I will train more often probably.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 20, 2007, 05:25:20 PM
Hey al, seems ur still kcking ass and taking names.

Question, my chest exercises on last blast wer slight incline BB decline BB and incline BB,

Now doing same in diff order, tho thinking of changing to dips wen i stall on slight incline (been making progress for 2 blasts on that tho lol), so i can then really try hammer line under then chest (dont feel its too great). What u think??

Alexx, glas to have u back, u gonna stick it out this time? U know u want to.

davie

I'm the wrong guy to aks about chest problems, mine BLOWS.  Dips are probably ok though, I'd start with a little higher rep range than what you are probably doing, go for 20-25RP, use assistance if you need to, gradually lower the assistance and you're reps, once you can get 15-18RP with BW start adding poundage.....


Title: Re: Natural Al's DC training Journal
Post by: davie on July 21, 2007, 07:32:27 AM
Iv dipped b4 with weight added to waist, tho at my gym wen u turn the bars 180 degrees the wider position makes ur elbows automaticlly turn out more, which i guess is more chest benifitial?!

Alexxx, DC done to the letter is best,not with additions.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 21, 2007, 10:56:17 AM
Iv dipped b4 with weight added to waist, tho at my gym wen u turn the bars 180 degrees the wider position makes ur elbows automaticlly turn out more, which i guess is more chest benifitial?!

Alexxx, DC done to the letter is best,not with additions.

davie

from what I understand you're right on the mark with the elbow positioning.  flare em out and you'll hit your chest more, close to the body hits the tri's more.

if I was you alexxx and you can take this advice or leave it I'd follow the base routine to the letter for at least 10 weeks and see what happens, concentrate on moving heavy weight and staying consstant and you'll make gains.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 21, 2007, 02:18:22 PM
Oh no don't worry bros.

I have done the latest version with great success.

But if you read cycles for pennies Dante talks about training every bodypart 3 times per week.

That was the program he used for at least 8 years.

Mon and Thurs - chest shoulders tris back
tues and fri - bis forearms calves hams quads


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 23, 2007, 08:35:51 AM
 :D

hammer reverse grip pulldowns-80lbs a side, nice slow controlled negatives, 25ish an arm rest paused with a static.

DB Rows-130*20RP both arms, almost got 21 with my right.

wide grip cable curls-110*26RP, 25 second static

wrist curls-80*30RP

I did my stretches and called it a day. 


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 23, 2007, 08:47:19 AM
Hey Al you're not worried that if you do more reps on one side the other is gonna be smaller?


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 23, 2007, 08:49:57 AM
Hey Al you're not worried that if you do more reps on one side the other is gonna be smaller?

it's not that much of a difference in most cases, my right is strongere than my left but my left arm is better developed if that makes any sense.  I don't worry about it at all to tell you the truth.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on July 23, 2007, 08:54:23 AM
:D

hammer reverse grip pulldowns-80lbs a side, nice slow controlled negatives, 25ish an arm rest paused with a static.

DB Rows-130*20RP both arms, almost got 21 with my right.

wide grip cable curls-110*26RP, 25 second static

wrist curls-80*30RP

I did my stretches and called it a day. 
I love reading your shit AL! Makes me chomp at the bit to get in the gym and bust ass! inspirational!


still waiting for you to work in the 10-15 rep range and put on some serious size and strength! :P :D


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 23, 2007, 08:59:29 AM
I love reading your shit AL! Makes me chomp at the bit to get in the gym and bust ass! inspirational!


still waiting for you to work in the 10-15 rep range and put on some serious size and strength! :P :D


DB's only go up to 130's so that's it for that but I'm gonna keep on hammering away with em till I get to 30 reps.  Man one day I'm just gonna say fuck it and go nuts and see just how strong I can get.....


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 24, 2007, 08:23:06 AM
I've been doing somethings that are a littel out of the norm for me outside of my weight training, I don't know how they're gonna effect things and I don't really want to go into it just yet but if things work out the way I want them to I'll be thrilled.

today I did:

declines-260*27RP, 20 second static

I only got 16 reps with the 55's on my widowmaker.  I was soaking wet for some reason and shaking a little so something wasn't right before I even started.  I prolly should have sat back and relaxed for a few minutes before trying these but I got a little too excited and went for it anyway.  I'm not the kind of guy who sweats alot when I train so this was very out of the norm for me.  I'm gonna chalk this one up as an aborition and not worry too much about it, I'll get it next time.

I did rest for about 10 minutes afterwards and everything else went well:

PBN-155*31RP on the smith, 16 second static

assisted dips-25lbs of assistance, got 30 reps, last rep took forever but I got it.

did my stretches and got out of there, no cardio today cause something just wasn't right.  I'll hit it tomorrow.


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 24, 2007, 08:30:58 AM
I am back to volume training. ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 24, 2007, 08:32:22 AM
I am back to volume training. ;D

no way, that's so unlike you 8)


Title: Re: Natural Al's DC training Journal
Post by: davie on July 25, 2007, 04:38:18 AM
I am back to volume training. ;D

Wow was that more than  a week b4 u changed. a record.


davie


Title: Re: Natural Al's DC training Journal
Post by: alexxx on July 25, 2007, 05:58:26 AM
One week exactly. The good news is that I think I will incorporate a DC style routine at the end of my volume routine. ;D


Title: Re: Natural Al's DC training Journal
Post by: davie on July 25, 2007, 06:27:15 AM
Haha, im so proud....well good luck watever ur up to!!

NAt Al, wat are ur fave leg exercise for tear drop?? (just curious).

My 3 leg workouts for quads look like this at the mo....

Low rep:front squat
Widow maker:back squat

Low rep:unilateral squat
WM:Uni squat (just on right at the mo-slightly smaller).

Low rep:Back squat
WM:1 1/2 leg press/

Started doing 1 and a 1/2 leg press with heals off the bottom of the machine pushing more with upper part of foot and with legs closer....trying to hit tear drop??

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 25, 2007, 08:15:57 AM
Haha, im so proud....well good luck watever ur up to!!

NAt Al, wat are ur fave leg exercise for tear drop?? (just curious).

My 3 leg workouts for quads look like this at the mo....

Low rep:front squat
Widow maker:back squat

Low rep:unilateral squat
WM:Uni squat (just on right at the mo-slightly smaller).

Low rep:Back squat
WM:1 1/2 leg press/

Started doing 1 and a 1/2 leg press with heals off the bottom of the machine pushing more with upper part of foot and with legs closer....trying to hit tear drop??

davie

all of my leg movements are aimed at 2 things, first it's to bring out the sweep on the side of the thigh, second I want to concentrate on the "tear drop".  I've never wanted to walk around like tom platz, it just was never my thing.  My legs aren't "huge" by any stretch of the imagination, in fact during my time when i was going to school full time and not really training I really didn't do much work for my thighs at all but they're "decent" in terms of what I want to develope.  I would do 3 movements to accentuate the sweep and teardrop, first good old fashioned hach squats, legs high on the platform and close together, push with the hells.  2nd leg presses pretty much done in the same fashion.  3rd-and i don't do these right now cause of my back-I'd do smith machine squats, legs together and out in front of you so at the mid-point of the movement it looks like you're sitting in a chair if that makes sense...go ass to ankles.  those should hit the teardrop and the sweep pretty damn good.  Front squats are also an option but they really hurt my back so I can't really speak on them.


Title: Re: Natural Al's DC training Journal
Post by: davie on July 25, 2007, 02:21:31 PM
all of my leg movements are aimed at 2 things, first it's to bring out the sweep on the side of the thigh, second I want to concentrate on the "tear drop".  I've never wanted to walk around like tom platz, it just was never my thing.  My legs aren't "huge" by any stretch of the imagination, in fact during my time when i was going to school full time and not really training I really didn't do much work for my thighs at all but they're "decent" in terms of what I want to develope.  I would do 3 movements to accentuate the sweep and teardrop, first good old fashioned hach squats, legs high on the platform and close together, push with the hells.  2nd leg presses pretty much done in the same fashion.  3rd-and i don't do these right now cause of my back-I'd do smith machine squats, legs together and out in front of you so at the mid-point of the movement it looks like you're sitting in a chair if that makes sense...go ass to ankles.  those should hit the teardrop and the sweep pretty damn good.  Front squats are also an option but they really hurt my back so I can't really speak on them.

Haha thanks bro, but what amusing is this:
1. I dont have hack squat machine, would BB hacks do (my bum gets in way sumtimes doing them)?
2.My leg press has set weight stack which i can do all of with 1 leg for 10 reps-hench the 1 and a 1/2 presses, tho i thought lower foot pacement would be better for tear drop, but il try higher placement, with closer feet.
3. gym doesnt have smith machine.

Probs should have said that in the 1st place.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 26, 2007, 03:35:41 AM
Haha thanks bro, but what amusing is this:
1. I dont have hack squat machine, would BB hacks do (my bum gets in way sumtimes doing them)?
2.My leg press has set weight stack which i can do all of with 1 leg for 10 reps-hench the 1 and a 1/2 presses, tho i thought lower foot pacement would be better for tear drop, but il try higher placement, with closer feet.
3. gym doesnt have smith machine.

Probs should have said that in the 1st place.

davie

never done regular free weight hack squats, or at least I don't remember doing them.  I might have back in the late 80's when i was working out at a real hardcore gym and trying tons of different stuff. 

here is what I would suggest....one of my movements would be sissy squats, I like these alot even though I don't use them a whole lot, next I would work on front squats-feet together and maybe heels on a 10lbs plate to help you balance.  third movement would probably be something like box squats or some squat variation....let me think on this for a little bit and let me know what you think and we'll go from there.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 26, 2007, 10:54:36 AM
here's what I did for legs today, I felt really worn out and didn't do a few things I like to do before I train legs but I gave it a go anyway.

calves-toe press 565*12 done in DC fashion with a few partials at the end, I think I got 20. 

sumo leg press-575*13SS with a 25 second static at the end

Leg Press-625*22SS, with 25 partials.  My left knee has been bothering me off and on for some reason, there doesn't seem to be anything consistant as to why it's hurting.  Sometimes it will hurt on the day I do chest sometimes it won't hurt on leg day at all.  Today it hurt for some reason.  I did what I could do.  I actually like the higher rep ranges for some quad movements but some other ones I like moving the heavy weight.  I wanted to get to 1000lbs on these but I don't know now...we'll see.

I did my stretches and got the hell out of dodge.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 27, 2007, 03:49:53 PM
felt like dogshit this morning, just totally worn out so I skpped my AM cardio session.  I finally made it into the gym really late:

assisted pull ups-50lbs of assistance-31 reps rest paused, 25 second static.

machine row-11 plates for 35 reps RP, plates ain't marked so I just keep track of the plates.

2 hand hammers-65*24RP with a 22 second static

hammer curls-45*30/31RP

did a max ot cardio session afterwards..


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 30, 2007, 08:19:51 AM
pretty much done with this blast, I'll prolly ride it out for another week and that will be it.  the weights just seem so f'n heavy right now and 2 weeks ago they were flying for me.  I thought maybe I might be burnt out but wanted to take a weekend off of all training and everything BB related and see if that did any good..it didn't.  Here's what I got today:

Inline-250*23RP, no static.

Widowmaker-55*18, got 2 more reps but still...I should still be getting at least 20

PBN-150*31RP, better...20 second static

overhead rope extentions-55*31RP, killer..I really really like these.

did cardio this morning.  max ot style.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on July 30, 2007, 08:35:00 AM
pretty much done with this blast, I'll prolly ride it out for another week and that will be it.  the weights just seem so f'n heavy right now and 2 weeks ago they were flying for me.  I thought maybe I might be burnt out but wanted to take a weekend off of all training and everything BB related and see if that did any good..it didn't.  Here's what I got today:

Inline-250*23RP, no static.

Widowmaker-55*18, got 2 more reps but still...I should still be getting at least 20

PBN-150*31RP, better...20 second static

overhead rope extentions-55*31RP, killer..I really really like these.

did cardio this morning.  max ot style.

what grip do you like to use on your inclines and benching buddy?!  ???


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 30, 2007, 09:07:19 AM
what grip do you like to use on your inclines and benching buddy?!  ???

I dunno...I go with my hands a little cloer together to hit the pecs a little harder, I dont' lock out mosst of the time and if I do it's only for a second.....


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 31, 2007, 08:37:05 AM
really good day today, don't know why but I felt alot better than yesturday:

calf sled-390*12 done in DC fashion with 15 partials at the end.

lying leg curl-170*20RP, 20 second static

v-squat-625*7 and then I got 22 reps on my leg press widowmaker with 330lbs, I also did a 60 second static with 140lbs on the leg extention and my stretches.  Legs are throbbing right now 8)


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 04, 2007, 07:46:52 AM
Thursday I did:

Behind the back pulldowns-132*31RP with a 20 second static.

REverse grip BB Row-185*30RP

Drag Curl-145*21 with a static, range of motion sucked so I might take a step back on the weight next time, I know that's not really a dc thing but I think I over estimated what I could do.

pinwheel curls-35*28/31RP, more reps with my right than my left.

I also did a max-ot cardio session.



Friday I did:

assisted dips-50lbs of assistance, 34 reps rest paused, went down as low as possible and held it for a 2 count, exploded up and came down really, really slow.

machine laterals-50lbs for 25 reps rest paused-first time

bench dips-55lbs*32 straight set.

new movements, I'm kinda tryin things out for the next blast, I did another max-ot cardio session.


today I did abs and max-ot cardio.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 06, 2007, 08:47:56 AM
LEGS!!!!!!!!!!!!!!!!!!!!

calves-1 legged donkeys-165*12/13 reps done DC style and then 40 partials, both legs with the stack.

seated leg curl-175*27RP, 23 second static, hard as hell, most I've ever done for this many reps.

Hack Squat-370*4, personal best, never even came close to it before 8) 8)

then I got 20 reps with 330 on my widowmaker movement.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 08, 2007, 04:54:32 AM
LEGS!!!!!!!!!!!!!!!!!!!!

calves-1 legged donkeys-165*12/13 reps done DC style and then 40 partials, both legs with the stack.

seated leg curl-175*27RP, 23 second static, hard as hell, most I've ever done for this many reps.

Hack Squat-370*4, personal best, never even came close to it before 8) 8)

then I got 20 reps with 330 on my widowmaker movement.


DAMN! What did they feed you before you did this? SOUNDS LIKE YOU HAD A BADASS DAY MAN! Way to bring it home AL!


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 08, 2007, 06:48:41 AM
well....this blast is pretty much over.  I'm gonna take next week off and recover and start again fresh.  I've got alot of changes that I'm thinking of throwing in, some major, some might just be a tweak here or there.  First, I'm thinking of going back to the classic 2 way split.  this would be set up with bodyparts grouped like this:

chest, shoulders, tri's, back width and back thickness for workout 1

bi's, forearms, calfs, hamstrings and quads for workout 2

I went with the more advanced split I was using for a few reasons, first I wanted to really blast my chest and use the widowmaker on it, it was suggested to me that to get the most out of this I needed to go to the more advaced split.  Second, I was doing cardio after training so because of time constraints I just couldn't squeeze it all in using the basic split.

Looking at things in a realistic way, I made alot of good gains doing what I was doing, I really like the higher reps I started to use.  Problem is my legs, back, arms and shoulders all got better but my chest stayed the same...maybe it improved a little but not nearly as much as I would have liked. 

First thing I'm gonna do is totally revamp my chest workout.  When I came up with it I picked 3 classical pressing movements and went from there.  Incline, Decline and hammer inclines, sounded good on paper but it's just not getting the job done.  I'm gonna start off with dips using the assistance machine and starting with 30 reps rest paused.  I'm gonna be a little more aggressive with my weight increases here and I'm gonna try like a mother fucker to keep my reps above 20.  I used to love these and I don't know why I moved away from them.  2nd movement is gonna be something I moved away from cause I honestly don't believe it worked the way I was doing it.  I'm gonna start doing DB presses again.  The change I'm gonna make is hard to explain, instead of classical DB presses I'm gonna really go deep with the stretch, reps will be high to begin with.  For both movements I'm gonna pause in the stretched position for a 2 count-1 onethousand, 2 onethousand and explode up.  3rd I'm gonna keep the decline but I'm gonna pile the weight on, instead of 255 for 30RP, I'm gonna bump it right up to 285 and just hammer away at it.  I'm gonna up my strech to 90 seconds. 

hope that wasn't to boring of a post but I wanted to get it down and make things official.



Title: Re: Natural Al's DC training Journal
Post by: natural al on August 09, 2007, 06:54:10 AM
follow up to the last post, I'll prolly use the following movements for everything next blast:

Chest-dips, DB Press, Decline

Shoulders-DB press, machine press, press behind the neck on a smith

Tri's-overhead rope extentions, dips, bench dips

Back width-pull ups-assisted (probably sticking with the DC variation), behind the neck pulldowns, maybe regular pull ups?  any suggestions on a 3rd movement

thickness-underhand grip rows, machine rows and maybe high rep rack deads.

bi's-2 hand hammers, drag curls, wide grip cable curls

forearms-wrist curl, hammer curls, reverse grip curl

calfs-1 leg donkeys, toe press, calf sled

hamstrings-lying leg curl, seated leg curl, sumo press

quads-leg press, hack squat, v squat or smith machine squat.

I'm gonna vary some of the rep scheme's, some I'll work up to 30rp, some will go to 20 and some I'll go really heavy on and shoot for 12.  I just want to figure out which ones work best with which rep range.

Abs are gonna be done max-ot style, once a week.  2-3 movements.

I'll be using max-ot cardio probably 4-6 times a week, I'll either use the recumbant bike or the eliptical always working to beat my previous distance.

should be fun.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 10, 2007, 05:15:20 AM
went in yesturday and tried some things out:

Flat DB Press:  55*35RP, I wanted to start light to make sure it didn't effect my shoulders, I came down really deep almost like a DB fly and held it for a 2 count, pressed it up and did a really slooooowwwww negative.  Did a 24 second static at the end.  The weight was a little to light but I wanted to make sure everything would be ok for the future.

PBN-155*31RP, 5lbs more than last time and kept the reps where I wanted them, pertty good set, shoulders were pumped afterwards I got a static but I'm not sure how long it was.

Dips-25lbs of assistance for 32 reps rest paused.  I might just jump up to BW next time and shoot for around 20 reps rest paused.  God I love doing dips, don't know why I moved away from them but I'm gonna hammer the shit out of em. 

I jumped on the eliptical for a max ot session afterwards-usually I use the recumbant bike but I wanted to shake it up.  Last time I did it I set the resistance at 5 and 3 doing 1 minute intervals, that was just to establish a base time.  Yesturday I set it at 7 and 5 and went f'n nuts...by the 5 minute mark my HR was 171 BPM and I was sweating like a pig.....I had to call at quits or I think I would have fainted :-X

next time I'm gonna set it at 5 and 3 again and see what happens and then I'll take a little more gradual approach to increasing the intensity.  I finished off with 10 minutes on the treadmill and got my HR down to 123 BPM.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 10, 2007, 05:22:27 AM
went in yesturday and tried some things out:

Flat DB Press:  55*35RP, I wanted to start light to make sure it didn't effect my shoulders, I came down really deep almost like a DB fly and held it for a 2 count, pressed it up and did a really slooooowwwww negative.  Did a 24 second static at the end.  The weight was a little to light but I wanted to make sure everything would be ok for the future.

PBN-155*31RP, 5lbs more than last time and kept the reps where I wanted them, pertty good set, shoulders were pumped afterwards I got a static but I'm not sure how long it was.

Dips-25lbs of assistance for 32 reps rest paused.  I might just jump up to BW next time and shoot for around 20 reps rest paused.  God I love doing dips, don't know why I moved away from them but I'm gonna hammer the shit out of em. 

I jumped on the eliptical for a max ot session afterwards-usually I use the recumbant bike but I wanted to shake it up.  Last time I did it I set the resistance at 5 and 3 doing 1 minute intervals, that was just to establish a base time.  Yesturday I set it at 7 and 5 and went f'n nuts...by the 5 minute mark my HR was 171 BPM and I was sweating like a pig.....I had to call at quits or I think I would have fainted :-X

next time I'm gonna set it at 5 and 3 again and see what happens and then I'll take a little more gradual approach to increasing the intensity.  I finished off with 10 minutes on the treadmill and got my HR down to 123 BPM.

AND HERE YOU'RE TELLING ME MAYBE I SHOULD GO LOWER VOLUME!!! POT TO KETTLE!! >:(

;D jk! looking good big al! I love reading this shit. Especially your thoughts and ideas on training. Gives me another angle to look at things.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 10, 2007, 05:56:45 AM
AND HERE YOU'RE TELLING ME MAYBE I SHOULD GO LOWER VOLUME!!! POT TO KETTLE!! >:(

;D jk! looking good big al! I love reading this shit. Especially your thoughts and ideas on training. Gives me another angle to look at things.

well it's really just one set each done in rest pause fashion.  My chest feels like jell-o right now cause I really try to go ot failure on each mini set.  I know 55lbs doesn't sound like a whole lot but the way I'm doing it should be bette for my chest than throwing around the 130's for 4 or 5 reps in shitty form.  the stretch is so f'n deep...this better work or I'm giving up on my chest.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 10, 2007, 05:58:30 AM
well it's really just one set each done in rest pause fashion.  My chest feels like jell-o right now cause I really try to go ot failure on each mini set.  I know 55lbs doesn't sound like a whole lot but the way I'm doing it should be bette for my chest than throwing around the 130's for 4 or 5 reps in shitty form.  the stretch is so f'n deep...this better work or I'm giving up on my chest.

Come over to my gym for a litlte while and give me two months, I'll give you a bigger chest gaurenteed!  ;D  There's no way you can't grow if you keep laying under 300+lbs!!!  ;D

seriously though, I can't imagine that kinda stamina and limit strength like you have.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 10, 2007, 06:09:58 AM
Come over to my gym for a litlte while and give me two months, I'll give you a bigger chest gaurenteed!  ;D  There's no way you can't grow if you keep laying under 300+lbs!!!  ;D

seriously though, I can't imagine that kinda stamina and limit strength like you have.

well.....I've inclined 295 for over 12 reps rest paused, declined over 300 for reps rest paused and my max bench a few years ago was 330 for 3...I was training at my cousins and he ran out of weight so once I could do everything he had I just stopped.  I've done almost 350 on the hammer machines for reps.  my problem is when I press in a "conventional" manner my shoulders take over even if I do all the things you're supposed to do to stop that from happening.  That's why I'm taking 2 movements like dips and the DB press and doing the really deep stretches for 2 counts for high reps to really key in on my chest......


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 10, 2007, 06:15:10 AM
well.....I've inclined 295 for over 12 reps rest paused, declined over 300 for reps rest paused and my max bench a few years ago was 330 for 3...I was training at my cousins and he ran out of weight so once I could do everything he had I just stopped.  I've done almost 350 on the hammer machines for reps.  my problem is when I press in a "conventional" manner my shoulders take over even if I do all the things you're supposed to do to stop that from happening.  That's why I'm taking 2 movements like dips and the DB press and doing the really deep stretches for 2 counts for high reps to really key in on my chest......

Why not prefatigue your chest with flyes first?


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 10, 2007, 06:21:44 AM
Why not prefatigue your chest with flyes first?

I might try that, DB flyes are something I like to do but my elbow joints don't like em, I did em when I was doing max-ot and I got up to some decent weight but my elbows were killing me.  We'll see how this goes and if it's not working maybe I'll try something like that.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 10, 2007, 06:24:56 AM
I might try that, DB flyes are something I like to do but my elbow joints don't like em, I did em when I was doing max-ot and I got up to some decent weight but my elbows were killing me.  We'll see how this goes and if it's not working maybe I'll try something like that.

I found that when I changed the ANGLE of the dumbbells durning hte momvent it made a difference I still can't handle the 100's easily again yet, not without a spotter but, it's gotten me into the 80's again on DB flyes no problem as long as I do them slow and controlled. Ofcourse I do them after my benching because I don't have a chest problem.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 10, 2007, 08:47:50 AM
finished off legs, last workout for this blast, it's just cardio a go go for the next week, maybe 1 chest workout.

toe press-570*12 with 22 partials

sumo press-580*15SS with a 20 second static

Leg press-635*20 with partials to failure, didn't count them, again my left knee hurt for some reason.


Title: Re: Natural Al's DC training Journal
Post by: davie on August 13, 2007, 04:37:51 AM
you mentioned above "one legged donkeys" how do u do them?

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 13, 2007, 09:39:47 AM
you mentioned above "one legged donkeys" how do u do them?

davie

I use a donkey machine, offset my body a little so the weight is more centered over the leg I'm working and go from there, it's actually kinda lame but it's hard as hell.  I topped out the donkey machine and needed to try something new and this is what i came up with. 

what I would rather do is one legged calf raise where you hold a DB, problem is doing calves the DC way the set even when it's only 12 reps takes forever and there's no way I could hold a decent amount of weight that long especially if I'm upping the weight every workout.  Every rep takes about 20 seconds-15 second stretch, explode up slow negative...that's about 4 minutes and sometimes I can get 15-18 reps so my grip couldn't last that long...oh, well.

I did do abs on saturday, 2 sets of leg reaises-1*15 with bodyweight and 1*15 holding a 3lbs db between my feet, I know 3lbs ::) ::) but you gotta start somewhere.  Then I did machine crunches 2*15 with 40lbs and 1 set on this new torso rotation machine.  I also did some lowback work 1*30 with 200lbs.  I did some light cardio for a 1/2 hour.  Today I'm working on getting my water intake back up all I did was drink diet soda all weekend :(.


Title: Re: Natural Al's DC training Journal
Post by: davie on August 15, 2007, 05:04:23 AM
Cheers AL, Is there anyway to do it without machine or person o ur back.
I ask as i feel that calves are prob, its weird as i feel the outside is growing better/quicker than inside?!

Im doing Db raises, press on leg press, and unilateral DB raise (was doing unilateral on leg press but stalled on that).

ALSO think im gonna drop deadlifts, set new record in gym for 6 reps on monday, but back felt little weird, and as the rest of the day went on it was bit stiff/sore (to be expected i thought), then woke up next morning in  alot of pain, stretched it all day, went to rugby, did shuttle runs and was lifting team mates in the lineout work, then woke up this morninig v sore again.Its weird.

Might drop them and replece them for power shrugs (hear me out on this), do them from floor like deadlift (lighter weight of course) except at top of rep do a shrug. so ur powering weight of floor then shrugging....Should still work back thickness while hitting traps a abit more. Just gonna doa it for a while.

ALSO 1 last thing....i also do BB rows as a back thickness move. thinking of chnging 3rd 1 from T-bars to either 1 arm t-bars (performed like DB row except i prefer angle+can add more weight), ORlying on bench rows. Were u lie on slight incline bench so u chest is off the end of the bench, and row bar from ground to ur chest, this should hit back and rear delts to.

If u could give me very quick (short if u want) views on those 3 things id b very welcome.

Other than those little fine tuneing issues everything is going v well.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 15, 2007, 09:46:57 AM
Cheers AL, Is there anyway to do it without machine or person o ur back.
I ask as i feel that calves are prob, its weird as i feel the outside is growing better/quicker than inside?!

Im doing Db raises, press on leg press, and unilateral DB raise (was doing unilateral on leg press but stalled on that).

ALSO think im gonna drop deadlifts, set new record in gym for 6 reps on monday, but back felt little weird, and as the rest of the day went on it was bit stiff/sore (to be expected i thought), then woke up next morning in  alot of pain, stretched it all day, went to rugby, did shuttle runs and was lifting team mates in the lineout work, then woke up this morninig v sore again.Its weird.

Might drop them and replece them for power shrugs (hear me out on this), do them from floor like deadlift (lighter weight of course) except at top of rep do a shrug. so ur powering weight of floor then shrugging....Should still work back thickness while hitting traps a abit more. Just gonna doa it for a while.

ALSO 1 last thing....i also do BB rows as a back thickness move. thinking of chnging 3rd 1 from T-bars to either 1 arm t-bars (performed like DB row except i prefer angle+can add more weight), ORlying on bench rows. Were u lie on slight incline bench so u chest is off the end of the bench, and row bar from ground to ur chest, this should hit back and rear delts to.

If u could give me very quick (short if u want) views on those 3 things id b very welcome.

Other than those little fine tuneing issues everything is going v well.

davie

ummm....don't know if you could do it with a person on your back, I'd just do one legged work on a leg press if you can.

I don't have a problem with the power shrug idea, the number one priority that's overlooked alot IMO is protecting the lower back....you don't want to end up like me and be in pain like I am...it sucks.

I'm actually thinking of doing something like what you described with the bench rows so that's not a problem.

I'd say follow your instincts and protect your back for a blast then reeveluate and go from there.

on that note, I've taken pretty much a week off and have re thought some stuff.  I'm gonna make one major change right off the bat when I go back.  I'm gonna really concentrate on lowering the weight nice and slow, I kinda moved away from that, I was lowering the weight under control but not like I'm going to now, nice slow negative and a really explosive positive.  I'm als going to rework my entire program cause I'm changing my training spot.  more later on that.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 16, 2007, 06:27:42 AM
I can't to see what you come back with al!


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 16, 2007, 06:43:08 AM
I can't to see what you come back with al!

I'm going in today to give a couple of things a test run.  The weights ain't gonna be monsterous but I'm hoping to get more bang for my buck by changing my execution.  I'm gonna do flat db presses, wide grip upright rows, dip machine, pull ups and this paramount rowing machine.  I'll let you know how it goes but I'm gonna tear it up.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 16, 2007, 06:52:22 AM
I'm going in today to give a couple of things a test run.  The weights ain't gonna be monsterous but I'm hoping to get more bang for my buck by changing my execution.  I'm gonna do flat db presses, wide grip upright rows, dip machine, pull ups and this paramount rowing machine.  I'll let you know how it goes but I'm gonna tear it up.



I've started to incorporate alot of the rest/pause ideas you told me about and doing less sets but going balls out in those sets to see what it'll do. I end up feeling drained and feeling like I accomplished something. I don't think I'll ever go straight DC but I like some of the training ideas. Actually having only done it for what...two weeks thus far, has made me stronger for a good rep or two in some bigger lifts AND I've gotten to where I feel like it's time to quit, it means Iv'e got a few more reps in me. Whatever ideas you come up with please, share wiht the class man!


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 16, 2007, 07:33:18 AM


I've started to incorporate alot of the rest/pause ideas you told me about and doing less sets but going balls out in those sets to see what it'll do. I end up feeling drained and feeling like I accomplished something. I don't think I'll ever go straight DC but I like some of the training ideas. Actually having only done it for what...two weeks thus far, has made me stronger for a good rep or two in some bigger lifts AND I've gotten to where I feel like it's time to quit, it means Iv'e got a few more reps in me. Whatever ideas you come up with please, share wiht the class man!

nothing I come up with is new, it's just re-reading alot of my old DC stuff and realizing that I was doing things a little different than I should have been. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 22, 2007, 03:54:53 AM
1st day back last night.  It went well, I lightened some things up initailly so I could concentrate on the negative aspect of the movement like I talked about earlier, I'm also trying to do something Trevor Smith wrote about called "zero momentum reps" where I try to take any kind of momentum out of the movement.  I totally underestemated the weight I used on the wide grip upright rows......I dont' even want to record it cause it was total pussy weight ;D

dips-50lbs of assistance, got 32 reps rest paused, chest felt like jell-o afterwards, I did a static and a 90 second stretch.

wide grip upright rows-...not gonna record the weight, lets just say it was really light and I got a TON  of reps.

overhead rope extentions-60*22RP

Reverse Grip BB Rows-195*21RP

Paramount Pulldown Machine-130*23RP

I did statics on the wide grip rows and the pulldowns, I had to switch the thickness and width movements around cause people were hogging all the stuff I would have liked to use, I like the machine I ended up using so I'll sitck with it for awhile.

I busted my ass yesturday, went to do a max-ot cario session and it just wasn't happening so I did some light cardio and called it a day.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 22, 2007, 05:41:53 AM
1st day back last night.  It went well, I lightened some things up initailly so I could concentrate on the negative aspect of the movement like I talked about earlier, I'm also trying to do something Trevor Smith wrote about called "zero momentum reps" where I try to take any kind of momentum out of the movement.  I totally underestemated the weight I used on the wide grip upright rows......I dont' even want to record it cause it was total pussy weight ;D

dips-50lbs of assistance, got 32 reps rest paused, chest felt like jell-o afterwards, I did a static and a 90 second stretch.

wide grip upright rows-...not gonna record the weight, lets just say it was really light and I got a TON  of reps.

overhead rope extentions-60*22RP

Reverse Grip BB Rows-195*21RP

Paramount Pulldown Machine-130*23RP

I did statics on the wide grip rows and the pulldowns, I had to switch the thickness and width movements around cause people were hogging all the stuff I would have liked to use, I like the machine I ended up using so I'll sitck with it for awhile.

I busted my ass yesturday, went to do a max-ot cario session and it just wasn't happening so I did some light cardio and called it a day.

what's this light weight shit! you getting old on us now al? They old folks home only giving you so much recess time each day?


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 22, 2007, 10:51:36 AM
what's this light weight shit! you getting old on us now al? They old folks home only giving you so much recess time each day?

man, I was worried it was gonna hurt my back so I picked a light weigt that I thought would get rough after about 15 reps...it didn't get rough until waaay after that, I was thinking of setting it down and starting over with a heavier weight but I figured I'd already worked my shoulders so I just finished them off.  I did get in a great workout besides that.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 24, 2007, 08:54:30 AM
2nd workout :D


2 hand hammer curls-60*32RP with a static of about 22 seconds

reverse curl-1st time, I got 30 reps with a 40lbs BB, straight setted with a static.  I wanted to start off light to see how much my back would be hurting, it did fine so next week I'm gonna up the weight a little more aggresivelly.

toe press-580*10 done in dC fashion, I'd like to get at least 12 so I'm gonna stick with this weight, I got about 20 partials at the end.

sumo press-600*15 straight setted with a static

leg press-450*50.....yeah, 50 reps.  the leg press I haveta use now has a load limit of 700lbs, I figured I really don't have a choice but to up the reps so I just picked a weight and went with it.  I got about 15 stopped but didn't rack it, held it for a couple of deep breaths with my knees bent a little and went again until I needed to catch my breath.  I did rack it a couple of times to adjust my feet a little.  I went feet really high on the platform and close together.

then I did a static with 100lbs on the leg extention machine, held it for 90 seconds.  I did my stretches and then hit abs.  legs and arms are sore today so that's cool.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 24, 2007, 10:39:11 AM
2nd workout :D


2 hand hammer curls-60*32RP with a static of about 22 seconds

reverse curl-1st time, I got 30 reps with a 40lbs BB, straight setted with a static.  I wanted to start off light to see how much my back would be hurting, it did fine so next week I'm gonna up the weight a little more aggresivelly.

toe press-580*10 done in dC fashion, I'd like to get at least 12 so I'm gonna stick with this weight, I got about 20 partials at the end.

sumo press-600*15 straight setted with a static

leg press-450*50.....yeah, 50 reps.  the leg press I haveta use now has a load limit of 700lbs, I figured I really don't have a choice but to up the reps so I just picked a weight and went with it.  I got about 15 stopped but didn't rack it, held it for a couple of deep breaths with my knees bent a little and went again until I needed to catch my breath.  I did rack it a couple of times to adjust my feet a little.  I went feet really high on the platform and close together.

then I did a static with 100lbs on the leg extention machine, held it for 90 seconds.  I did my stretches and then hit abs.  legs and arms are sore today so that's cool.

LOL DAMN! makes MY legs sore! great work al!


Title: Re: Natural Al's DC training Journal
Post by: davie on August 24, 2007, 12:24:32 PM
2nd workout :D


2 hand hammer curls-60*32RP with a static of about 22 seconds

reverse curl-1st time, I got 30 reps with a 40lbs BB, straight setted with a static.  I wanted to start off light to see how much my back would be hurting, it did fine so next week I'm gonna up the weight a little more aggresivelly.

toe press-580*10 done in dC fashion, I'd like to get at least 12 so I'm gonna stick with this weight, I got about 20 partials at the end.

sumo press-600*15 straight setted with a static

leg press-450*50.....yeah, 50 reps.  the leg press I haveta use now has a load limit of 700lbs, I figured I really don't have a choice but to up the reps so I just picked a weight and went with it.  I got about 15 stopped but didn't rack it, held it for a couple of deep breaths with my knees bent a little and went again until I needed to catch my breath.  I did rack it a couple of times to adjust my feet a little.  I went feet really high on the platform and close together.

then I did a static with 100lbs on the leg extention machine, held it for 90 seconds.  I did my stretches and then hit abs.  legs and arms are sore today so that's cool.

AL, iv got that same prob on leg press, recently one of my widow makers has been one and a half leg press, taking weight all the way down, then 1/2 way up, abck down again then all the way up (thats 1 rep). Its been good for a burn.

But like u i considered just normal pressing for a high rep number OR a period of time e.g. going for 2 minutes, each time i have to stop to rest i stop clock, and wen i start again i start clock again, so i am actually working for the 2 minutes, should be sore!! Then just keep upping the time (all that based on fact that im already using the max weight on the stack). Could work?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 25, 2007, 04:54:17 AM
AL, iv got that same prob on leg press, recently one of my widow makers has been one and a half leg press, taking weight all the way down, then 1/2 way up, abck down again then all the way up (thats 1 rep). Its been good for a burn.

But like u i considered just normal pressing for a high rep number OR a period of time e.g. going for 2 minutes, each time i have to stop to rest i stop clock, and wen i start again i start clock again, so i am actually working for the 2 minutes, should be sore!! Then just keep upping the time (all that based on fact that im already using the max weight on the stack). Could work?!

davie

intesting....with the clock concept. I like that alot, I might have mis-spoke about the max limit on the leg press, I think it might be 900, it's actually a plate loaded 45 degree machine but it's by a small company so I don't think it's the best made piece of equipment on the planet, I'll check it out today.

LOL DAMN! makes MY legs sore! great work al!

hey, wicked....I know I said I'd do some stuff for you with looking at your routine and all and I totally forgot, sorry man.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 25, 2007, 05:05:13 AM
intesting....with the clock concept. I like that alot, I might have mis-spoke about the max limit on the leg press, I think it might be 900, it's actually a plate loaded 45 degree machine but it's by a small company so I don't think it's the best made piece of equipment on the planet, I'll check it out today.

hey, wicked....I know I said I'd do some stuff for you with looking at your routine and all and I totally forgot, sorry man.

LOL don't feel bad...

I actually forgot too! I know you're busy bro...lol my feelers aren't too hurt! ;D

When you make weight jumps after hitting the targeted number of reps...how much do you jump? 5-10lbs?!?1


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 25, 2007, 06:05:18 AM
LOL don't feel bad...

I actually forgot too! I know you're busy bro...lol my feelers aren't too hurt! ;D

When you make weight jumps after hitting the targeted number of reps...how much do you jump? 5-10lbs?!?1

I tend to make smaller jumps than what I probably should which is kinda againts the DC protocol in a way.  Usually a 10lbs jump on a machine or a BB movement or a 5lbs DB jump, somethings I'll just do a 2.5lbs jump.  I've been thinking of going to the store and buying a 1.25lbs set of plates and taking them with me so for a movement like my toe press where I'm really at the limit I can make a nice easy little jump and try to stretch out the movement as much as possible.  I mean if you make small enough jumps you should realistically be able to gain strength on a continual basis for along time....or at least that's the way I undersstand it.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 25, 2007, 06:58:24 AM
I tend to make smaller jumps than what I probably should which is kinda againts the DC protocol in a way.  Usually a 10lbs jump on a machine or a BB movement or a 5lbs DB jump, somethings I'll just do a 2.5lbs jump.  I've been thinking of going to the store and buying a 1.25lbs set of plates and taking them with me so for a movement like my toe press where I'm really at the limit I can make a nice easy little jump and try to stretch out the movement as much as possible.  I mean if you make small enough jumps you should realistically be able to gain strength on a continual basis for along time....or at least that's the way I undersstand it.

Makes sense. Since I'm kinda feeling out the weights I need to be using training like this I'm slowly feeling them out to find out what I shoud be doing. Hitting 20+reps with certain weights is ridiculous in my book and I feel like I'm not really working when it ends up being THAT easily. Alot of my lifts are going to go up about 10lbs or so to see if once I actually HIT a 15 rep r/p set if that's the next jump I need to make.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 25, 2007, 08:53:04 AM
Makes sense. Since I'm kinda feeling out the weights I need to be using training like this I'm slowly feeling them out to find out what I shoud be doing. Hitting 20+reps with certain weights is ridiculous in my book and I feel like I'm not really working when it ends up being THAT easily. Alot of my lifts are going to go up about 10lbs or so to see if once I actually HIT a 15 rep r/p set if that's the next jump I need to make.

well if you keep pushing for 20 reps everytime eventually the weight is gonna get really impressive, I go to failure and for my last blast and this one so far I always shoot for 20 reps for the first go, I dont' always hit it but it's kinda a mental thing, if I say "well I hope I get 8" chances are I'm gonna stop at 8, weither it's a conscience descision or a subconscoious one, this way if I shhot for 20 and I fail at 18 I know I gave it everything I had.  I'm kinda tricking myself ;D

some of the weights I use are not what they used to be but I'm almost doubling my reps by the time I get back to where I should be.

it's all a learning experience 8)


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 26, 2007, 09:31:01 AM
yesturday I did:

Flat DB Press-60*31RP with a deep 2 second stretch on every rep and a nice slow negative, I also did about a 25 second static.

lateral machine-50*31RP, with a static.

dip machine-110*33RP, no static

assisted pull ups-50lbs of assistance for 31 reps rest paused and a static

paramount rows-stack*10, 13 plates for 12 reps

90 econd stretch for chest and 1 minute for everything else.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 28, 2007, 03:28:54 AM
hit it yesturday and had a "wierd" workout....I'm using alot of new equipment and it's very strange how much different this stuff feels, I was using the hammer calf sled and using more than 400lbs-or right around there, maybe it was 385ish, I don't remember but I could only get 12 with 150lbs on the paramount version ??? and that was heavy as hell, the angle is alot different so maybe that's it but still it was just weird.

Drag Curls-95*41RP with a static, I changed the way I'm doing these and I just wanted to make sure I held my new form so I went a little lighter than I should have but next time I'm gonna bump it up 15lbs and see what happens, I wasn't really happy with how light this actually seemed but I was already into the set so I just went with it.

Hammer curls, I was going for 1 straight set with like the 35's for about 30 reps, I decided to rest pause these and go a little heavier, I grabbed the 50's and went one arm at a time, I got 25 with my left and 32 with my right, I was thinking I'd probably get about 20 so this was pretty good.

calfl sled-I already talked about this one....strange.

seated leg curl-110*32RP, another new machine, it was either paramount or precor and the weight was pretty damn heavy, I was up to 170 on the last machine I used and this felt just as heavy...oh well, hams are sore as hell so maybe this is for the better.

Squat-yep, I actually squated.  I just put 225 on the bar and wanted to see how my back held up, I ended up getting 20 reps, ass to ankles, my back wasn't to happy but I'm gonna stick with it and see what happens, probably could have went heavier but again, I gotta protect the back.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 30, 2007, 04:10:13 AM
for the past couple of days I've been getting ready to hit some heavy declines for my chest, I figured I'd bump the weight up to around 285ish and go for 12RRP, my intent was to throw in a really heavy movement since I've changed so much with my chest training....basically everything has a really deep stretch held for a slow 2 count, reps are high-in the 30ish range...anyway, I was walking in and I thought, this is stupid...my chest is finally starting to grow, why not go with what I've been doing?  So I set up an Incline and grabbed a set of DB's just to see how they would feel, nice slow negative, deep stretch held for a 2 count and explode up...anyway I ended up getting 32 reps with the 50's and I don't know if it was the angle or if everything was aligned right or what but I've never felt my pecs work that hard in my life, I've inclined the 130's for 4 reps and I'd take this anyday of the week.  I'm very glad I decided to go with my instincts instead of just doing something to move heavy weight.

second I went on the regular seated db press-I have not done these in years, lighter weight than I have done in the past but again I got 30ish reps and worked really hard.

tri's-I tried a new paramount press down machine, 1 straight set for 30 reps, I used 6 plates...whatever weight that is but I wanted to see how this felt cause it seemed like it would be awkward but it was pretty decent.

Quote from: Doggcrapp;423848
lat width: If some of you guys really realized lat width is all about the stretch and only secondarily pulling that weight down so you can call it a rep, you would be such the better bodybuilder for it. I guess thats all im going to really say on that subject....you want to overthink lat width here ill give you something to think about.....you know that last 12 inches or so on the return (eccentric) of a various form of chin or pulldown? Overthink that on how to work that hard (flaring/leaning back against the return/resisting against it/stretching against the return) instead of just "getting to the top so you can start your pull again "and youll end up a very happy man. Take that to the bank.

I was going to keep going but im getting tired (time for bed)--maybe ill keep going tommorow

I read that quote earlier yesturday so I went in to do a variation of pull ups that DC talked about a few months ago, I really slowed down the first part of the negative, got a stretch and exploded up...I used about 60lbs of assistance, got about 26 reps rest paused and just felt destroyed...

I then did a new thickness technique I'm trying, it was suggested to me by a friend a few years ago, this guy is a competitor and trains a bunch of people, I can't describe it yet but it was murder....


I was supposed to do abs but I was trashed so I sat in the hot tub for 25 minutes, drank a protien and gatorade shake and went home and crashed.....sorry for the long descriptions....


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on August 30, 2007, 04:55:09 AM
sounds like someone's getting back in the groove of things!  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 30, 2007, 05:49:51 PM
sounds like someone's getting back in the groove of things!  ;D

The real challenge will be can I get to the gym with the kids in school?  we'll see.  I'm only really hitting it twice a week during the week and once on the weekend so I should be able to do it but kids have alot fo stuff going on.  I'm buying a bike for the house so I won't need to go anywhere for cardio...just the weights.  I'm thiking of picking up some extra whey and creatine...who knows?  I haven't used creatine in years so it should be fun.


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 01, 2007, 03:56:02 PM
Paramount Curl Machine:  I couldn't tell how much I was using the plates aren't marked, I used 6 of them so i'm guessing it was either 60 or 75lbs cause I think they go in 15lbs increments but I'm not sure, anyway I got 31 reps rest paused and a static.

wrist curl-75lbs for 31 reps rest paused

1 leg toe press, not alot of weight, same machine as I used the other day, I used 5 plates....this machine is really rough.  I got 10 reps with each leg done DC style and it was a killer.

stiff leg deadlifts, I had to improvise cause I swear I had access to a lying leg curl but it wasn't there so they must have gotten rid of it, I grabbed to 40lbs DB and went as deep as I could, held it for a 2 count and came up...great stretch.  I did 20 reps in straight set fashion.

Front squats-I havent' done these in about 10 years, 135*20 just to see what happened.  I like em, gonna take it slow until I get used to them.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on September 01, 2007, 06:53:12 PM
looking good in here buddy! WAY TO BRING THE PAIN!!! you liking being back in teh gym?!


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 04, 2007, 08:01:39 AM
dips-45lbs of assistance, got 31 reps rest paused and a 30 second static...got a good 2 count deeeeep stretch at the bottom felt great after these.

wide grip upright row-60*38 rest paused with a static, gotta bump it up another 20lbs cause this was still really light but that's ok, just getting started with them.

overhead rope extentions-60*28, got 5 more reps than last time so I'm gonna bump the weight up next workout.

Paramount Pulldowns-130-29, got 6 more reps so gonna bump it up again, I did a static but don't remember how long it was.

I did another unuasual thickness movement, I dont' want to get into it yet on here until I figure out if I think it works or not.

I've got a summer cold too so I feel like shit right now, headache.....sleept like shit....damn.


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 06, 2007, 06:20:23 AM
even though I have a summer cold I hit it yesturday:

2 hand hammer curls-65*32RP with a static of about 25 seconds

reverse grip curl-50*34RP with a static

toe press-580*12 done in DC fashion...killer, no partials.

sumo leg press-620*15SS with a 20 second static

leg press-I was gonna do 425*50 I set up the machine and started going but it seemed so f'n heavy, by 30 reps I was dying so I racked it and when I stood up I realized I had left 2 45's on from my sumo press so that sucked cause I really couldn't figure out what was going on during the set.

I did a static hold on the leg extention machine 145lbs for 90 seconds......


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on September 06, 2007, 06:22:16 AM
Big al how many RP exercises do you do for arms?!  ???


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 06, 2007, 06:34:48 AM
Big al how many RP exercises do you do for arms?!  ???

1 movement for bi's with 3 rest pause intervals and the same for forearms...so yesturday I did 2 total movements for my arms.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on September 06, 2007, 06:36:37 AM
1 movement for bi's with 3 rest pause intervals and the same for forearms...so yesturday I did 2 total movements for my arms.

Really? You think 3 exercises for bi's and tri's on their own day training with RP intensity is a bad idea?


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 06, 2007, 07:16:26 AM
Really? You think 3 exercises for bi's and tri's on their own day training with RP intensity is a bad idea?

depends, are you progressing?  You have to work in the limits your body dictates....if you can do what your doing and recover and make consistant gains then it's fine.  One of the biggest mistakes I made back when I was first starting out with a "hardcore" lifting regimine was to take dorians blood and guts routine and say "well he's doing one set with 3 drops...I think I need 3 sets of that" instead of trying to bust my balls on the one set like Dorian did. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 10, 2007, 03:58:06 AM
decent workout this weekend, chest is SORE..

flat DB Press-65*28RP, 2 count stretch at the bottom of each rep as deep as I could, I didn't start the really slow neagative's until I was already into the set-just kinda forgot but man, I think my chest is finally starting to show some life.

lateral raise machine-55lbs for 29 reps RP, slooooooow negatives...great set, I did about a 30 second static on both of those first 2 movements.

dip machine-120*34RP.....

assisted pull ups-45lbs of assistance, done with a super duper slow negative, I got 27 reps, these really were a killer.

I kept up with my thickness strategy, I'm taking something DC wrote about over on IM a while ago and combining it with something my friend suggested to me.

I also did abs done in Max-ot style, 2 sets of weighted reverse crunches 15-18 reps and 2 sets of paramount machine crunches.

I've been doing cardio...everything is going good.


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 12, 2007, 03:50:44 AM
drag curls-110*31RP with a long static, prolly 30 seconds

hammer curls-55*22-24RP, got more with my left arm this time....

calf sled-130*12 done in DC style, this machine is really a killer

seated leg curl-120*27RP, again it's a new machine and the weight distribution is different, this was rough...did a 23 second static at the end.

squat-185*27 straight setted, I dont' know if it was something I ate or what but I did not feel good at all when I was done with this, real deep sweat and I was shaking pretty bad, I did my stretches and got out of there, felt sick for a couple of hours afterwards....


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 14, 2007, 08:03:06 AM
incline DB Press-65*28RP, nice 2-3 second deep stretch with every rep, got a static but lost track of how long it was.

Seated DB Press-60*25RP with a static

Paramount Pressdown Machine-60 Plates for 35RP

assisted chins done DC style-65lbs of assistance, I actually read my logbook wrong and I should have gone down to 55lbs but I added 5lbs instead of taking away....it was confusing at the time...anyway, I got 27 reps, super slow negatives.

Kept up with my back thickness experiment, back is sore today so I hope it's working.

no abs cause I was low on time, might hit them today or tomorrow.  I'm actually starting to lean out a little so that's cool.


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 18, 2007, 05:10:31 AM
I had a couple of good workouts this past weekend, I got in a bi, forearm, calf and leg workout on Friday, it was very rushed but it went ok.  I also got in a killer workout on Sunday in the afternoon, dips, wide grip upright rows, overhead pressdowns and some back work. 

everything has been going well, I'm about 195 and actually leaning out at a pretty decent rate.  I still have a ways to go, abs are alot more visable now but I really want them to stand out.  I'd like to cruise around at about 10%BF, I'm not that far above that right now. 

I looked at pics of Dave Henry from the pro show this past weenend and it fired me up, he's about the highest profile DC guy out there and he looked f'n huge.  I'm gonna start doing some poundage jumps at a more aggresive rate.  Back is alot better so hopefully it'll go well.

Sorry, I don't have my book with me to write out exactly what I did last weekend....


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 20, 2007, 03:36:02 AM
got in a workout yesturday but I was really rushed...

2 hand hammers-70*31RP with a static....you should see the looks I get when I do these, people have no idea what I'm doing..he he.

reverse grip curl-70*34RP with a static

I was supposed to do toe presses on the leg press and sumo presses but someone was hogging the machine so I did:

paramount toe presses-140*30RP, this is the same machine I've been using...I decided to try a technique that DC talked about that he has some guys use, instead of a 15 second stretch on each rep for 12-15 straight setted reps I did a 3 second stretch and rest paused it to 30 reps.  I don't know if I liked it as much but it was a nice change and for this machine it might work out better.

I did stiff legged deadlifts with a pair of 35lbs DB's...I stretch as deep as I can and hold it for 2 seconds and then come up really slow.  I'm gonna start doing these on the edge of a bench so I can go even deeper cause as it is I can touch the DB's to the floor.  This is something I just kinda made up on the spot a couple weeks ago so I don't know if I'll be keeping it.

Leg press-425*51 reps straight setted.  The legpress I have has a 900lbs limit so I had to imrpovise, I figured 50 rep sets would allow me to really hammer my thighs and as long as I keep adding weight I'll be fine.  these are a killer...at 30 reps my outer thghs started to cramp, at 50 my entire quad was cramping.  No racking the weight, if I need to I'll hold it and take some deep breaths but that's it.

stretches followed, skipped cardio today :(


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 24, 2007, 11:14:04 AM
good workout on Friday:

DB Press-70*24RP, did these with a 2 second stretch at the bottom, I also did a static but not sure how long.  The weight is starting to get a little heavier for me and my elbow hurt a little the next day.  I'm stretching as deep as I can so these are a killer. 

lateral Machine-57.5*29RP with a static, again I'm concentrating alot more on the negative portion of the movement, nice and s.....l.....o.....w.

Machine Dips-140*23RP, 20lbs jump

assisted pull ups-I dont' remember how much I used for assistance, I know it was 5lbs less than last time, I got over 20 reps rest paused, probably about 27.  I am going super duper slow on the negative.  Lats were really sore the next day.

I also did my thickness stuff.  Not sure how it's working yet.....


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 27, 2007, 01:04:20 PM
getting in to train has been rough for the last week or so, no time at all but that's what happens when you have kids ;D

anyway here's what I did the other day:

Drag Curls-115*31RP with a 22 second static

hammer curls-65*22 with my right and 24 with my left, I didn't do the negative's as slow as I would have liked.

toe press-610*10 done DC fashion....again I fucking added wrong and thought I had about 585 on it then I realized I had an extra 25 pounder on it...seems like I just can't keep the weight straight on this leg press...oh well, next time it's 610 for 12 8)

sumo press-610*15 SS no static..

squat-195*22 straight set...I'm not much of a squatter so this is just to get me back into it and get my body used to the movement again, I'm gonna up it 10lbs a workout and as long as my back holds out I'll stick with it...we'll see what happens.


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on September 27, 2007, 01:09:54 PM
24 reps with the 70's is pretty damn good Al, how many do you get on your first go around?


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 27, 2007, 01:30:06 PM
24 reps with the 70's is pretty damn good Al, how many do you get on your first go around?
I "think" I got 30 with the 65's so I upped the weight, I go really deep with these and try to hold it for a 2 count-1 onethousanth, 2 one thousanth and go from there.  My chest blows, plain and simple but it's come up a little since I started these as my main way of working the pecs.....they're rest paused so I think I got 15 or 16..lol, I just understood what you were asking...I thought you meant how many did I get the first time I used the 70's...nevermind..I got 15 or 16 on my first go but it was hell for the last few.


Title: Re: Natural Al's DC training Journal
Post by: davie on September 29, 2007, 10:34:29 AM
Al are these flat DB presses??

I know dante and alot of DC guys arent huge fans of BB flat press, i take it Db alternative isnt so frowned upon??

davie


Title: Re: Natural Al's DC training Journal
Post by: The Squadfather on September 29, 2007, 11:42:19 AM
Al are these flat DB presses??

I know dante and alot of DC guys arent huge fans of BB flat press, i take it Db alternative isnt so frowned upon??

davie
shoulder presses, shit Al is a lot stronger than 70's on flat bench, 70's are pathetic for flat benches.


Title: Re: Natural Al's DC training Journal
Post by: haider on September 29, 2007, 02:37:26 PM
shoulder presses, shit Al is a lot stronger than 70's on flat bench, 70's are pathetic for flat benches.
Read the post at the top, he's doing flat benches but a different way.


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 01, 2007, 06:32:24 AM
Read the post at the top, he's doing flat benches but a different way.

I bring the DB's down as low as possible, way past my chest and hold it for 2 seconds getting as deeeeep a stretch as possible, exploding up and coming down really slow.  It's not an ego thing if it was I could throw around the 130's if I had them, I'd only get 4-5 reps but what would that accomplish?  I did heavy DB work for years and it did nothing so I'm trying this, I use the same technique on dips and inclines....deep a stretch as possible for 2 seconds with a super slow negative.  Plus I amped the rep range up to 20-30, this is allowing me to really work to failure....yeah the 70's are light but considering how I'm doing them they get pretty heavy.


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 02, 2007, 08:39:52 AM
Went in yesturday:

assisted dips-35lbs for 25 repsRP and a static.

wide grip upright rows-80*31RP with a static

overhead tri extentions-65*26RP

paramount pulldowns-145*24RP

stayed the course with my thickness stuff for back.

did my stretches.....tough workout.


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 05, 2007, 03:16:29 AM
trained wedsday:

2 hand hammer curls-75*28rp, with a 20 second static

reverse curl-75*31RP..no static

toe press-610*11, got another rep..very heavy.  This might be where I max out on this movement.

sumo press-610*15SS, no static, my left knee was bothering me a little.

leg press-435*50 straight setted, my feet actually started to cramp at the end.  I didn't feel it as much as I did the other day.  50 reps is alot for me, I'm not really used to using this many reps.  I don't know if I'm gonna stick with this or change it up.

I did 2 sets on the paramount crunch machine afterwards...I was totally burnt so I didn't do a total ab workout.  I'll probably pick up the slack today.


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 10, 2007, 04:23:16 AM
did chest, shoulders, tri's and back on Saturday, nothing really out of the norm from what I've been doing.  Poundages went up as expected.  Reps stayed in the same range they've been so it went well.

Yesturday I did:

drag curls-120-32RP with a static

hammer curls-65*22/24...more with my right than my left.

calfs-paramount calf machine 150*31 rest paused.  Done different than the usual DC style but with this machine I just couldn't do it....don't know if it's the angle or what.

seated leg curl-110*30RP..I shoulda used 115 but I read the logbook wrong...oh, well.

I squatted, moved up 10lbs and got 20 reps ass to ankles so that was good.  I do a static hold on the leg extention machine, 145lbs for 1 minute.  I don't do a widowmaker when I do high rep work like I've been. when my poundages get up to the range where I can only get 6-10 reps then I'll start using a widowmaker, probably front squats...starting really light for 25 reps and going up.  that's just my initial thought so it could change. 


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on October 10, 2007, 05:45:45 AM
GOT SOME GOOD SHIT GOING DOWN IN HERE BIG AL! GOOD TO SEE YOU IN HERE TEARING THE GYM THE FUCK UP!! SEE..even you old guys can hang with teh young guns! HAHA! You said you wanted to try and get over 210 or so. Are you climbing up in weight at all yet?!


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 10, 2007, 07:12:38 AM
GOT SOME GOOD SHIT GOING DOWN IN HERE BIG AL! GOOD TO SEE YOU IN HERE TEARING THE GYM THE FUCK UP!! SEE..even you old guys can hang with teh young guns! HAHA! You said you wanted to try and get over 210 or so. Are you climbing up in weight at all yet?!
I'm not that old there buddy.....c'mon now.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on October 10, 2007, 07:16:35 AM
I'm not that old there buddy.....c'mon now.

WHATEVER..we know the only time you get to play in the gym is when the old folks home let's you out for your hour of recess!  ;D :P


Title: Re: Natural Al's DC training Journal
Post by: alexxx on October 14, 2007, 12:10:21 PM
Hey POPS I thought the point of DC was to get up to a maximum weight for every exercise! What's that I see with "assisted dips" crap?

Get your act together or else!


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 16, 2007, 05:50:15 AM
Hey POPS I thought the point of DC was to get up to a maximum weight for every exercise! What's that I see with "assisted dips" crap?

Get your act together or else!
:-X :-X

I'm in my early 30's for God's sake ;D ;D ;D

to answer your question, I did the whole "move the heaviest weight possible for 12-15 reps rest paused" and it didn't work for my chest, my shoulders are pretty strong and they just take over the movement. What I decided to do was really emphasis a long, deep stretch on every rep-2-3 seconds as deep as I can go and then explode up and lower really slow.  I figured since I'm going for a stretch I'd go a little lighter and go for more reps, actually in the last few months alot of my routine drifted to the 30 rep rest paused work but as the weights start to get heavier I'm losing some reps here and there so it'll eventually get back to the standard stuff but hopefully I'll be a hell of alot stronger by then.


Title: Re: Natural Al's DC training Journal
Post by: davie on October 16, 2007, 08:23:41 AM
Hey AL, hows it going?

I like ur idea of higher reps thn slowly lowering them as weight gets higher.

Question to u about shoulders.... im currently doing DB press (seated), standing power laterals, seated BNP.

Was wandering ur opinion of push press??

+

I had been doing upright rows, then switched to power laterls. Have u any other worthwhile favourites for side delts??

ALSO....as im currently not doing dead lifts (did 2 1/2 blasts of them and want to rest lower back). And b/c of this im not really getting any good trap work, so im thinking of either adding a shrugging movement to either shoulder day Or as a back thickness movement??

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 16, 2007, 09:34:46 AM
Hey AL, hows it going?

I like ur idea of higher reps thn slowly lowering them as weight gets higher.

Question to u about shoulders.... im currently doing DB press (seated), standing power laterals, seated BNP.

Was wandering ur opinion of push press??

+

I had been doing upright rows, then switched to power laterls. Have u any other worthwhile favourites for side delts??

ALSO....as im currently not doing dead lifts (did 2 1/2 blasts of them and want to rest lower back). And b/c of this im not really getting any good trap work, so im thinking of either adding a shrugging movement to either shoulder day Or as a back thickness movement??

davie
I can't do a push press, to much pressure on the low back, I don't really know anyone that uses it in this type of routine but I could be wrong. 

if I was gonna add a shrug I'd do it on shoulder day and it would be one heavy set for 20 reps, I did it and I worked up to DB shrugs with the 130's for 1 straight set of 30 reps that was over a long period of time, start out a little lighter and just go to failure, keep pushing the weight up until you top out at about 15 reps for a straight set then switch up the movement if you still think your traps need work. 


Title: Re: Natural Al's DC training Journal
Post by: davie on October 16, 2007, 10:00:57 AM
I can't do a push press, to much pressure on the low back, I don't really know anyone that uses it in this type of routine but I could be wrong. 

if I was gonna add a shrug I'd do it on shoulder day and it would be one heavy set for 20 reps, I did it and I worked up to DB shrugs with the 130's for 1 straight set of 30 reps that was over a long period of time, start out a little lighter and just go to failure, keep pushing the weight up until you top out at about 15 reps for a straight set then switch up the movement if you still think your traps need work. 

Thanks mate, im happy with what im doing right now, but wandered if in the future push press might be an option, just curious. Normal seated military seams to hurt my shoulders (well it did last time, but that might have been due to lifting in rugby lineouts to).

SO with the shrugs u got 30 reps with 130's then kept adding weight until u had to drop reps steadily down to 15 reps??

Did it work for u? I dont think my traps are too bad,but they got better through working them, and now im not really.

About the side lateral question, have u any other grat side delt moves. DOnt need any right now, but mayb next blast?!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 16, 2007, 10:13:00 AM
Thanks mate, im happy with what im doing right now, but wandered if in the future push press might be an option, just curious. Normal seated military seams to hurt my shoulders (well it did last time, but that might have been due to lifting in rugby lineouts to).

SO with the shrugs u got 30 reps with 130's then kept adding weight until u had to drop reps steadily down to 15 reps??

Did it work for u? I dont think my traps are too bad,but they got better through working them, and now im not really.

About the side lateral question, have u any other grat side delt moves. DOnt need any right now, but mayb next blast?!

davie
130'S were the heaviest weights-dumbbell's-I had access to, I worked up to 30 reps and then I just stopped doing them, I figured how many more reps was I gonna get?  didn't seem worthwhile to keep going.  I dont' really need them cause I wrestled for years and did alot of bridging...


Title: Re: Natural Al's DC training Journal
Post by: davie on October 16, 2007, 12:31:32 PM
130'S were the heaviest weights-dumbbell's-I had access to, I worked up to 30 reps and then I just stopped doing them, I figured how many more reps was I gonna get?  didn't seem worthwhile to keep going.  I dont' really need them cause I wrestled for years and did alot of bridging...

Cheers mate, il probs do BB shrugs infront of body, but not until i stall on an exercise. Like i said im doing DB press, power laterals and BNP as my shoulder work at the mo?!

Basics really. Though not 100% sure wether to go back to upright row for side delts after i stall on power laterals?!

HAve to say i like ur chest idea. Im doing incline BB, decline BB, and starting 2moro, dips.

So wanting to kick ass on them 2moz.

Hows it all going with u??

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 16, 2007, 12:59:19 PM
Cheers mate, il probs do BB shrugs infront of body, but not until i stall on an exercise. Like i said im doing DB press, power laterals and BNP as my shoulder work at the mo?!

Basics really. Though not 100% sure wether to go back to upright row for side delts after i stall on power laterals?!

HAve to say i like ur chest idea. Im doing incline BB, decline BB, and starting 2moro, dips.

So wanting to kick ass on them 2moz.

Hows it all going with u??

davie
it's all good, busy as heck with the kids both in school.  Just getting to the gym is rough but I've been making it so that's good.  I'm working on getting "in shape" since I might compete next year..who knows?  I'm at about 195 right now so I"ve lost some weight but I take it s-l-o-w so it'll be awhile before I'm ready to go out onstage.


Title: Re: Natural Al's DC training Journal
Post by: davie on October 19, 2007, 03:51:28 AM
it's all good, busy as heck with the kids both in school.  Just getting to the gym is rough but I've been making it so that's good.  I'm working on getting "in shape" since I might compete next year..who knows?  I'm at about 195 right now so I"ve lost some weight but I take it s-l-o-w so it'll be awhile before I'm ready to go out onstage.

Good for u, Im sure ud kick sum ass on stage, and after that u can say uv done it. Sense of achievement.

Did dips the other day, hard as im used to doing them for tris with elbows in looking straight ahead.

Kept head down on chest but found it hard really leaning foreward, also felt it in shoulders a bit, is that b/c i went to deep?
The dip bars we have rotate, there either closer to u (which naturally keeps ur elbows in) OR if rotate them out, ur hands r further from ur body and ur elbows naturally flare out. which should hit chest.

Upped low rep squat weight today for 1st time in few weeks, my targret rep number b4 i up weight is 6, i got 7 BOOOYA lol.

ALSO maxed out on DB SLDL's. DB's only go up to 40KG's, so i did 16,12,12 for 40RP'd reps.

All in all v good.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 19, 2007, 08:15:16 AM
with the dips I set the bars wider apart, head tucked into my chest and my feet are more out in front of me, I concentrate on pulling my elbows in if that makes any sense.

I hit it yesturday:

2 hand hammer curls-80*25RP with only a 12 second static

reverse curls-80*31RP

toe press-610*12 done DC style...holy cow were these f'n hard

sumo leg press-620-12SS with a static

leg press-440*50 and I did a couple of things I've been doing to finish off my legs and my stretches....things have been going well.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on October 19, 2007, 08:19:18 AM
with the dips I set the bars wider apart, head tucked into my chest and my feet are more out in front of me, I concentrate on pulling my elbows in if that makes any sense.

I hit it yesturday:

2 hand hammer curls-80*25RP with only a 12 second static

reverse curls-80*31RP

toe press-610*12 done DC style...holy cow were these f'n hard

sumo leg press-620-12SS with a static

leg press-440*50 and I did a couple of things I've been doing to finish off my legs and my stretches....things have been going well.

still plug'n away in here old man?! numbers are looking good and getting stronger and stronger! The way you're doing your dumbbell presses is SICK!  :o


Title: Re: Natural Al's DC training Journal
Post by: haider on October 19, 2007, 07:06:10 PM
Good for u, Im sure ud kick sum ass on stage, and after that u can say uv done it. Sense of achievement.

Did dips the other day, hard as im used to doing them for tris with elbows in looking straight ahead.

Kept head down on chest but found it hard really leaning foreward, also felt it in shoulders a bit, is that b/c i went to deep?
The dip bars we have rotate, there either closer to u (which naturally keeps ur elbows in) OR if rotate them out, ur hands r further from ur body and ur elbows naturally flare out. which should hit chest.

Upped low rep squat weight today for 1st time in few weeks, my targret rep number b4 i up weight is 6, i got 7 BOOOYA lol.

ALSO maxed out on DB SLDL's. DB's only go up to 40KG's, so i did 16,12,12 for 40RP'd reps.

All in all v good.

davie
good shit, no point in training hammies with high reps though, its predominantly fast twitch. As a rule of thumb I never go above 10 reps on any leg curl movement, sldl's GM's GHR's are kept under 8 reps.


Title: Re: Natural Al's DC training Journal
Post by: davie on October 21, 2007, 02:46:28 AM
good shit, no point in training hammies with high reps though, its predominantly fast twitch. As a rule of thumb I never go above 10 reps on any leg curl movement, sldl's GM's GHR's are kept under 8 reps.

Im v limited with what i can do for hammies, maxed out the db's. i do BB SLDL, and hammy leg press i dont really feel.

davie


Title: Re: Natural Al's DC training Journal
Post by: haider on October 21, 2007, 04:01:57 PM
Im v limited with what i can do for hammies, maxed out the db's. i do BB SLDL, and hammy leg press i dont really feel.

davie
ton of exercises bro, Glute Ham Raise, Leg Curls, 1-legged Curls, 1-legged Db SLDL's, Good mornings (and all the variations), Weighted Hyper extensions, Reverse Hack Squats, Wide and High Hack Squats (+ Leg Presses), etc.


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 23, 2007, 03:48:16 AM
Hit it on Saturday-

Dips-35lbs of assistance, nice deep 2 second stretch on each rep, I got 26 reps rest paused and I did a static but it was only for about 12 seconds, my chest was fried.

Wide Grip Upright Rows-85*31RP, killer along with a 35 second static using the 35lbs DB's at about the first 1/4 of a lateral raise.

OverHead Extentions-65*26RP, I get a really good stretch with these, love doing em.

Paramount Pulldown Machine-145*24RP, got a ton more reps than last time, this is a really cool machine.

I stayed on track with my thickness stuff, I'm not doing any deadlifts so I'm thinking I need to use some sort of low back movment but havent' really decided yet.  I might work in some rack deads soon, probably next blast..we'll see.



Title: Re: Natural Al's DC training Journal
Post by: natural al on October 26, 2007, 06:04:28 AM
I've been going to the gym when I can just not recording alot of stuff..

yesturday I did:

Incline DB Press-70*23RP with a 2 second stretch at the bottom of each rep.

seated DB press-70*26RP...I'll be dropping these, getting the dB's back up after going to failure is too much of a pain in the ass.

Paramount Tri-8 plates for 31 reps rest paused.

pull up-35lbs of assistance for 26 reps rest paused with a 20 second static....super slow negative

didn't do much for thickness cause my lower back was killing  me. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 29, 2007, 08:45:42 AM
went in saturday and my f'n lower back was just killing me :-\

paramount bi curl-8 plates for about 26 reps rest paused with each arm and a static.

behind the back wrist curls-100*35RP

paramount toe press-5 plates for 22ish reps each leg done rest paused with a 3 second stretch at the bottom, this machine is such a pain in the ass, 5 plates feels like a ton of weight.

paramount leg press-I just put the pin where it felt right and went to failure, 1 straight set, my back was killing me so I just took it easy.

sat in the hot tub for 1/2 an hour, woke up yesturday and my back was even worse so I took it easy all day, today it feels alot better.  Might be time to hit the doctor :'(


Title: Re: Natural Al's DC training Journal
Post by: davie on October 30, 2007, 10:48:54 AM
Hey mate hope things r gud.

Im trying to work my ass off, tho a bug is making me feel uber crap today.

Hopefully have the strength for 2moro's upper body work.

After dips 2moro im trying standing BNP, shouldnt have too muh lower abck pressure as lowering bar behind head should limit leaning backa a bit.

Might drop my DB shoulder press weight to. Have been lowering Db's to judt breaking parallel, now im gonna lower them right down to shoulders?!

Happy with squats at mo, set records in the low rep squatting and the widow makers.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 31, 2007, 05:24:58 AM
Hey mate hope things r gud.

Im trying to work my ass off, tho a bug is making me feel uber crap today.

Hopefully have the strength for 2moro's upper body work.

After dips 2moro im trying standing BNP, shouldnt have too muh lower abck pressure as lowering bar behind head should limit leaning backa a bit.

Might drop my DB shoulder press weight to. Have been lowering Db's to judt breaking parallel, now im gonna lower them right down to shoulders?!

Happy with squats at mo, set records in the low rep squatting and the widow makers.

davie

I don't lower the DB's any lower than probably eye level, if I do my shoulders "hurt" like hell, not sore but hurt...it's an old wrestling injury.

yesturday I did:

DB Press-75*23RP with my 2 second stretch at the bottom, I probably needed to pay more attention to how slow I lowered the weight as I think it was a little quicker than ususal.

fly machine-65*29 with a static

dip machine-170*22, 20 pound increase in weight and stil got a decent amount of reps

Pull ups-40lbs of assistance and I got 28 reps rest paused, nice slow negatives...did a static.

kept up with my thickness stuff so that was good.

I've been doing some intense cardio to see how that goes, I bought a bike and was doing some nice slow cardio sessions in the morning and I decided to turn it up, I'm busting my ass...legs feel like noodles right now so I'm taking a day off but it's a killer. 


Title: Re: Natural Al's DC training Journal
Post by: davie on October 31, 2007, 09:16:07 AM

Mate im forced into a aday off myself, still ill!

Felt not too bad at work, came home, and was gonna get ready to go but stomach started cramping again.

Hate missing session, but dont wanna puch myself if im ill.

On the shoulder press issue, i had always lowered them to just below parallel, but without a spotter i cant get heavy DB's up so lowerinig weight and gonna go for a fuller rep.

U managing to fit everything in at the mo??

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on October 31, 2007, 11:10:21 AM
Mate im forced into a aday off myself, still ill!

Felt not too bad at work, came home, and was gonna get ready to go but stomach started cramping again.

Hate missing session, but dont wanna puch myself if im ill.

On the shoulder press issue, i had always lowered them to just below parallel, but without a spotter i cant get heavy DB's up so lowerinig weight and gonna go for a fuller rep.

U managing to fit everything in at the mo??

davie
welll....I get up and am on the bike at 4:30 every morning...sometimes I don't hit the gym until 8 at night so it's a long day.  So far so good. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 03, 2007, 10:37:52 AM
here's what I did on Thursday:

2 hand hammers-85*25RP with a static

reverse curl-85*29RP

toe press-615*11 DC style...killer.

sumo press-625813 straight set....an older dude came over and said he wanted to make sure I wasn't gonna explode while I was doing these...I just laughed and told him it wasn't that hard...afterwards I was thinking it was that fucking hard..lol.

leg press-450*51 reps, 1 pause at about 40 reps, shook out my legs and went back to work.  what i do is 5-8 reps, take a few deep breaths and go again.  The funny thing about these is the arch's of my feet hurt like hell at the end.

did stretches and a static on the leg extention...150lbs for 40 seconds.

decent workout.


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 05, 2007, 09:00:08 AM
yesturday:

dips-30lbs of assistance for 28 reps rest paused and a static.

Wide Grip Upright Rows-90*29RP plus a static

overhead extentions with a rope-65*23RP

Paramount Pulldowns-145*23RP and a static

same thickness stuff as always, I don't really want to go into details cause it's not really DC but I'm working around my lower back issues so I'm doing what i have to do.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on November 05, 2007, 09:01:58 AM
good to see you're still in here tearing it up buddy! awesome work as usual! Keep it up and show us young guys that you old folks can still kick some ass wiht the iron!  ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 05, 2007, 04:28:00 PM
good to see you're still in here tearing it up buddy! awesome work as usual! Keep it up and show us young guys that you old folks can still kick some ass wiht the iron!  ;D
how old do you think I am?


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 07, 2007, 06:51:31 AM
drag curls-130*31RP with a static

hammer curls-70*28RP with my left and 31 with my right

paramount toe press-160*26RP..done in a little different fashion than usual DC protocol...

seated leg curl-130*30

added 10 pounds to my squat, it's still not that impressive but I need to protect my lower back so I'm taking it slow, I also did a couple of finishing movements for my thighs.....


Title: Re: Natural Al's DC training Journal
Post by: davie on November 07, 2007, 10:45:17 AM
Hey mate, impressive stuff.

I just set new pb's in low rep front squat, then the back squat widow maker.Im suffering for it no tho lol.

CAlf wise im trying the one posted in the calf sticky on the training board, by mtwain over on iron age.

Hurts so bad, kinda like it (dont say that while im doing it tho lol).

Hows everything outside the gym going??

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 07, 2007, 11:37:23 AM
Hey mate, impressive stuff.

I just set new pb's in low rep front squat, then the back squat widow maker.Im suffering for it no tho lol.

CAlf wise im trying the one posted in the calf sticky on the training board, by mtwain over on iron age.

Hurts so bad, kinda like it (dont say that while im doing it tho lol).

Hows everything outside the gym going??

davie

everything is cool here, it's getting cold so I expect to be sick as a dog very soon...oh, well.  I gotta move to a warmer state soon. 

if I remember right that stuff is 1 legged calf raises where you get a really deep stretch....kinda the same thing as what I'm doing but I do both legs at once.

john parillo used to have his guys do a movement he called calf squats, I think that's what they were called.  I always loved doing those.



Title: Re: Natural Al's DC training Journal
Post by: davie on November 07, 2007, 12:20:35 PM
What were the calf squats like?

Mtwains calf work went like this:
1. 1 legged calf raises,normal speed full reps as many as u can get.
2. Followed immediately by forced reps (helping complete positive), and forced negatives (pushing against celing/door frame etc to create resistance on negative).
3. After u cant control negative, u do stretch and wee bounces (burns), do about 10 of these wee bounces/burns, then you explode up and try get full rep, (can be assisted if needs be+negative). Do about 10 of these burn rest/pause exploding reps.
4. Then step away, shake off calf until pain subsides, jump back on and start going for another 10 rest/pause burn explosive reps.
5. Repeat part 4 about 5 times.

6. Change and do the other leg lol. It hurts.

I take it the cold weather doesnt agree with u  mate. Wer is it u live?

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 07, 2007, 12:37:32 PM
What were the calf squats like?

Mtwains calf work went like this:
1. 1 legged calf raises,normal speed full reps as many as u can get.
2. Followed immediately by forced reps (helping complete positive), and forced negatives (pushing against celing/door frame etc to create resistance on negative).
3. After u cant control negative, u do stretch and wee bounces (burns), do about 10 of these wee bounces/burns, then you explode up and try get full rep, (can be assisted if needs be+negative). Do about 10 of these burn rest/pause exploding reps.
4. Then step away, shake off calf until pain subsides, jump back on and start going for another 10 rest/pause burn explosive reps.
5. Repeat part 4 about 5 times.

6. Change and do the other leg lol. It hurts.

I take it the cold weather doesnt agree with u  mate. Wer is it u live?

davie
I live in Michigan and I have asthma so once I get a cough in the winter it gets really bad.

not alot of time to get into the calf squat but I'll get to it this weekend.....sorry.


Title: Re: Natural Al's DC training Journal
Post by: davie on December 05, 2007, 01:00:46 PM
Hey mate hows u, feeling ok.

Im just starting another blast this week.

Feeling ok, put on 2 lbs over last blast (not enough tho), and losta  pound of it over cruise lol.

Im 16lbs up on wen i started DC in mid January.

Over my cruise i usually do 2 session a week. week one only do couple sets of 15 reps per excerise (1 exercise for each bod part), week 2 i only do 1 set of about 20 reps(just getting a burn).

Ths tiime tho i idnt do anything week 2, and i kinda wish i should have.
L1st session onmonday was great, bating last times targets. @day i should havce dropped weight a couple kilogrmas on squat, as my widow maker wasnt that good and i only got 13 reps, wen lst time i forced out 20.

Aslong as i do better next time im happy.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on December 19, 2007, 06:16:26 AM
I'm ending my current blast this week, going back to school after work and I'm gonna try to start updating this again if anyone is interested.  I'm reworking alot of my program so it might be interesting.....


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on December 19, 2007, 06:25:49 AM
Man I havne't seen you in here posting in awhile..how things going for ya big al?! Needed a lil change of pace huh!?


Title: Re: Natural Al's DC training Journal
Post by: natural al on December 19, 2007, 08:34:21 AM
Man I havne't seen you in here posting in awhile..how things going for ya big al?! Needed a lil change of pace huh!?
just stopped doing the journal, still doing what I've been doing.  still doing DC but I bumped my reps up to 20-30 rest paused which meant I had to use alot less weight on some movements.  I'm thinking of bumping them down to 15-18 rest paused and just loading up the weight on some movements plus I'm gonna change up some of the movements I use.

I'm in a nice rythm with the cardio I'm doing, I haven't caught a cough yet this winter and training has been going well so why not start up the journal again.

I AM going to be taking some classes at night so that might screw up the training but who knows?  I have not decided what I'm taking or when, once I do I'll figure out how my workouts will go.

even if I can only go twice a week I'll still try to kick some ass while I'm there.


Title: Re: Natural Al's DC training Journal
Post by: natural al on December 19, 2007, 06:22:35 PM
I'm pretty sure the next blast is gonna be alot heavier than this one was.  Ilked it but I really want to start moving some heavy stuff.  Not everything is gonna change...I'll keep right on track with my chest movements but I've got a new widowmaker I'm gonna throw in.  Shouders will pretty much stay the same, right now I'm using:

side lateral machine, wide grip upright rows and machine press.  I picked the first 2 cause my tri's were fried after the 30 rep sets on chest...so I gott think if I want to add another press day for chest.

for tri's I'll be adding something called a PJR pullover...look over on intense muscle for a description.

more tomorrow.


Title: Re: Natural Al's DC training Journal
Post by: natural al on January 21, 2008, 08:02:32 AM
STARTED a new blast....I'm going heavier than in the past, reps will change from in the 30's to 15ish rest paused.  chest I'm doing inclines, declines and an paramount incline.  Shoulders military press, paramount press and the lateral machine-I'm going a little higher with the reps on this one.  Tri's I'm doing close grips, a dip machine and a tri pullover that a bunch of guys use over at IM.  Back width I'm doing front pulldowns, pulldowns behind the neck-only to about ear level and I'm doing one thing that isn't really dc but I want to give it a go-I'm doing a set of heavy pullovers followed by close grip pulldowns.  thickness I'm doing bb rows, seated row and t-bar rows.  bi's-drag curls, spider curls-described over on DC and a machine preacher curl.  Forearms..hammer curls, behind the back wrist curls and a 1 arm reverse curl.  Calfs-I'm just rotating 3 different types of toe press.  hamstrings-sumo leg press, seated leg curl and a parillo deadlift.  Quads-leg press, squat and a different leg press.

low back is still an issue for me so we'll see how things go. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on January 25, 2008, 04:57:20 AM
went in yesterday:

Drag Curls-160*19RP with a static till failure

Hammer Curls-35*31RP-I'm going higher rep on these, doing them on an incline bench so no body english.

Toe Press-645*8 done DC style...really the weight I'm using makes this movement a killer, 15 second stretch with an exxplosive positive and a nice slow negative, I've really been concentrating on the negative aspect of the movement, it's not at 5 seconds like some guys do it but it's pretty damn slow.

I skipped hamstrings cause for some reason my left one felt like I pulled it or something, just really tight in an odd way, heavy sumo leg press' are murder and I figured I'd rather be safe than sorry.

Leg Press-665*20 with a static to complete failure.  I really hate the leg press I use now but it's the only one I have access to so I have to go with it.


Title: Re: Natural Al's DC training Journal
Post by: davie on January 25, 2008, 06:39:36 AM
Hey mate, hows things? aint spoken with u in ages!!

Training going well?

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on January 25, 2008, 07:36:02 AM
Hey mate, hows things? aint spoken with u in ages!!

Training going well?

davie
it's all good.  training is "rushed" so I get in and out really fast, heavy as I can go and out the door.

are you posting over at IM?


Title: Re: Natural Al's DC training Journal
Post by: davie on January 25, 2008, 07:45:40 AM
it's all good.  training is "rushed" so I get in and out really fast, heavy as I can go and out the door.

are you posting over at IM?

Haha busted lol.

yeh i am, i like it here, but its Dc al the way over there, so i spend most of time there wen im on the comp.

Im about 20lbs up now in just over a year.

haha just munchwed backed potato with cottage cheeese, adn big chicken breast like an hour 15mins ago, and im hungry again. Think il just repeat it again lol.

davie


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on January 25, 2008, 11:01:13 AM
this is just crazy stuff, man. i'll definitely be keeping tabs on it. i love checking out severely unorthodox styles like this.


Title: Re: Natural Al's DC training Journal
Post by: natural al on January 25, 2008, 11:24:33 AM
this is just crazy stuff, man. i'll definitely be keeping tabs on it. i love checking out severely unorthodox styles like this.

throw some questions in if you have em, I've been pretty lazy with this thing for the last few months so I feel like I need to make up for lost time...lol.


Title: Re: Natural Al's DC training Journal
Post by: natural al on January 29, 2008, 08:44:10 AM
got in a couple of good workouts this weekend...man, I really want to keep this updated but I'm swamped right now.  I started squatting again so that's cool.  I'm hoping to move  some heavy weight on this when everything is said and done.  Knee's are bothering me but I don't think that has anything to do with the weights I think it's just a fluke thing, same with the hamstring thing last week. 

Next workout is Thursday so I'll update after that.


Title: Re: Natural Al's DC training Journal
Post by: natural al on January 31, 2008, 05:03:41 AM
declines-265*16RP, on a smith...right elbow bothered me during these which was odd.  I don't think I went as all oout as I would have liked.  I was very disappointed when it was all said and done.  Did a 60 second stretch at the end.

Fly Machine-92.5*18RP with a 20 second static, super-duper slow neagatives

PJR Pullover-This is talked about alot over at IM, it's hard to describe so if anyone is interested I'll copy and past a link...I got 20 reps with an 80lbs DB Rest Paused.

Behind the neck Pulldowns-156*22RP, still getting used to this, slooooow neagatives for the first 2 "sets" a little less slow for the last one, I only come down to about ear level, hurts my shoulder if I go lower.

T-Bar-Barbell in the corner with a seated row handle, 4 plates for 5 reps and then 18 reps with 2 plates..done more like a drop set than 2 straight sets.  I've never really done these so I love em right off the bat, we'll see how I feel about them in a few weeks ;D ;D ;D

ate like a pig yesturday and was bummed when I got on the scale >:( >:( >:( >:( >:( >:( >:( >:(


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 14, 2008, 05:28:43 AM
kinda a quickie for my last workout, I hurt my hand a little so I skipped bi's and forearms, I probably could have done it but it's just starting to get better and I don't want to risk anything. 

legs-

toe press-655*8 done DC style, I did some partials afterwards to failure, I probably got about 12. 

Sumo Leg Press-665*12 done as a straight set.

leg press-670*20 straight set, my left knee was bothering me at about 15 reps so I'm gonna start rest pausing this and see if that helps.  my knee never really bothers me, there's something wrong but I don't think it's anything major. 

I did the DC stretches for hamstrings and quads afterwards and the knee wasn't bothering me at all so maybe my foot position needs to be looked at, the leg press I use is not my favorite but it's all I have access to. 



Title: Re: Natural Al's DC training Journal
Post by: natural al on February 25, 2008, 06:45:03 AM
man I suck at keeping this thing up...

Friday went something like this-

drag curls-170*16RP w/a static
Hammer curls-45-31RP
Paramount Calf-175*12 with partials to failure
leg curl seated-170*21RP
Squat-300*5
          160*20

Sunday:

Decline-275*16RP
lateral machine-97.5*14RP with a static
PJR Pullover 85*18RP
behind the neck pulldown-165*22RP
seated row-270*6
                 205*15

I did something extra for chest..not really DC but I wanted to try it out...I don't really want to say what it is until I figure out if it works or not.  nothing special just something I don't usually do.


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on February 25, 2008, 11:47:30 AM
my man, i would LOVE to see what kind of progress you've made physique-wise with this program. some of that sounds absolutely brutal (16 RP reps on the decline with 275? yikes)


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 25, 2008, 12:33:08 PM
my man, i would LOVE to see what kind of progress you've made physique-wise with this program. some of that sounds absolutely brutal (16 RP reps on the decline with 275? yikes)
initially when I went all out I went from about 194 which I was for about 2 years to about 215ish (I think I hit about 213 but I"m not sure this was a couple of years ago.).  this was over about 6 weeks but I ate like a machine, waist got a little bigger but not much.  I've had alot of personal problems and some health issues I've been dealing with, it's no longer in my best interest to try to get gigantic-not that I was ever gigantic but I was pretty big for my height and I'm natty ;D

right now the goal is to bring up some weak bodyparts like my sorry ass chest and work on getting "in shape", I'm about 200lbs at about 5'7 so I'm not a beast but this program has gotten me strong as hell on some movements.  I'd love to see what could happen if I really went all out and tried to get as big as possible but I don't see that happening anymore, I just can't eat as much as I should due to some digestive issues.  I had to scale alot of things back.  oh, well....

those declines were on a smith...sorry I forgot to mention that.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on February 25, 2008, 02:26:20 PM
good to see you back posting man! BRUTAL rep work..jesus!


Title: Re: Natural Al's DC training Journal
Post by: davie on February 26, 2008, 02:19:26 AM
Always meant to ask u al, with ur lower back probs....do u wear a belt with all back work/deads etc??

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 26, 2008, 04:30:32 AM
Always meant to ask u al, with ur lower back probs....do u wear a belt with all back work/deads etc??

davie
anytime my back is at risk or there's gonna be any torque on it at all I wear my belt.  If I'm on a hammer row machine and my torso is supported I won't wear it but when I do t-bars, BB rows or seated rows it's on.  Squats-wether they're free weight or on a smith it's on, hack squats.  even standing curls..any overhead pressing movement.  I really should have it checked out but I think one of 2 things is gonna happen either they're gonna tell me I need surgery or I'll be going to a chiropractor for years on end..I don't wnat to do either.


Title: Re: Natural Al's DC training Journal
Post by: davie on February 26, 2008, 06:35:54 AM
anytime my back is at risk or there's gonna be any torque on it at all I wear my belt.  If I'm on a hammer row machine and my torso is supported I won't wear it but when I do t-bars, BB rows or seated rows it's on.  Squats-wether they're free weight or on a smith it's on, hack squats.  even standing curls..any overhead pressing movement.  I really should have it checked out but I think one of 2 things is gonna happen either they're gonna tell me I need surgery or I'll be going to a chiropractor for years on end..I don't wnat to do either.

haha fair enough....i 2 have suffered from lower back probs, ligament troubles in lower right back, led to sciatica (when the pain goes right down to ur calfs). I think i found actually that heavy but high rep rp'd SLDL actually helped as it worked my lower back and hammies, and i read sumwer that alot of lower back pain can come from week and neglected hamstrings?!

Iv just started back with heavy deads and squats and even tho im using about 10kg's less than a few blast ago (i lowered weight and im building it back up), iv decided to wear the belt, the old prevention better than cure notion?!

Did heavy deads on friday and didnt even really fel it at al in my lower back, great!! lets see what happens when i hit heavy low rep squats this friday, as i tend to lean foreward on heavy squats (dont know how to fix it either)??

On a side note my friend, im cycling back in powerlaterals after not using them for a while. after i stall on htem i was thinking of trying power cable laterals (one arm at a time)....any views?

Tho im loving pressing movements for shoulders and feel there improving alot!!

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2008, 04:56:01 AM
haha fair enough....i 2 have suffered from lower back probs, ligament troubles in lower right back, led to sciatica (when the pain goes right down to ur calfs). I think i found actually that heavy but high rep rp'd SLDL actually helped as it worked my lower back and hammies, and i read sumwer that alot of lower back pain can come from week and neglected hamstrings?!

Iv just started back with heavy deads and squats and even tho im using about 10kg's less than a few blast ago (i lowered weight and im building it back up), iv decided to wear the belt, the old prevention better than cure notion?!

Did heavy deads on friday and didnt even really fel it at al in my lower back, great!! lets see what happens when i hit heavy low rep squats this friday, as i tend to lean foreward on heavy squats (dont know how to fix it either)??

On a side note my friend, im cycling back in powerlaterals after not using them for a while. after i stall on htem i was thinking of trying power cable laterals (one arm at a time)....any views?

Tho im loving pressing movements for shoulders and feel there improving alot!!

davie

hey, it all sounds good...

last workout-

Inclines-245*16RP (2 more reps than last time, really slow negatives.)
Military Press-230*15RP-I'm lowering the weight alot farther than in the past, both of the pressing movements were done on a smith

skipped tri's cause my elbow was bothering me.

front pulldowns-230*16RP
BB Row-265*6 (2 more reps than last time)
           225*12 with a reverse grip

decent, not great but decent.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 06, 2008, 05:03:20 AM
Sounds good bro, looking strong!!

Chest getting better??

Im now basing alot of chest work around inclines. Im doing BB incline/DB incline/upright machine press (holding lower/decline handles).

Im thinking of getting local rugby club set up with a gym, squat stand, pullup bar/dip bar. Good Db's and discs.

+see if they'll buy cheap smith machine (about £300 one), so can do vertical leg press.aswell as having more options e.g. smith incline press/smith BNP.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2008, 05:31:11 AM
Sounds good bro, looking strong!!

Chest getting better??

Im now basing alot of chest work around inclines. Im doing BB incline/DB incline/upright machine press (holding lower/decline handles).

Im thinking of getting local rugby club set up with a gym, squat stand, pullup bar/dip bar. Good Db's and discs.

+see if they'll buy cheap smith machine (about £300 one), so can do vertical leg press.aswell as having more options e.g. smith incline press/smith BNP.

davie

man, I'd think of getting a power rack first if it was me, I would probably use the PR more but I only have one at the place I'm at and it's hardly ever open.  Love it when guys are doing curls on it and all >:(

I'm doing something that's not really recommended by DC for my chest at the end of my workouts, I don't really want to get into it cause...well, it's not DC.  I think it's working but it's to early to tell.  I'm also using a ton of weight on my stretch for chest but it's a lot shorter of a timeframe....


Title: Re: Natural Al's DC training Journal
Post by: davie on March 06, 2008, 07:34:12 AM
Why have u shortened the stretch time??

I hate the stretches, but hear they help with the results so who am i to argue, gotta just shut up and do them.

There is already squat stands (can also slide bench in to do presses for chest and shoulders). So the smith will just add extra excercise options.See what i mean?

Will alsomean only the team using it, no wee kids hogging the bench (my gym i use is getting rediculous).

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2008, 07:52:16 AM
Why have u shortened the stretch time??

I hate the stretches, but hear they help with the results so who am i to argue, gotta just shut up and do them.

There is already squat stands (can also slide bench in to do presses for chest and shoulders). So the smith will just add extra excercise options.See what i mean?

Will alsomean only the team using it, no wee kids hogging the bench (my gym i use is getting rediculous).

davie

just trying something new, I did stretches up to 90 seconds with the 40's and I just wanted to try going a little heavier so I grabbed the 80's and I could only hold them for about 30 seconds in the stretched position....I've only done it twice so I can't say if it's any better or worse. 


Title: Re: Natural Al's DC training Journal
Post by: alexxx on March 06, 2008, 08:32:11 AM
If you want to see a pic of my boy natural al all you have to do is pick up your dictionary and look under dedication. 8)


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2008, 08:43:15 AM
If you want to see a pic of my boy natural al all you have to do is pick up your dictionary and look under dedication. 8)
well thank you alexxx...where have you been?  I did see you in 300....good job.


Title: Re: Natural Al's DC training Journal
Post by: davie on March 06, 2008, 08:58:44 AM
What scene was alexx in??Good work mate?!

Fair enough al, iv thought about other workouts, but wen i think about it, i love whast im doing, and im stronger than ever, and heaviest iv ever been too.

I cant wait 2 get a back squat widow maker with 300lbs, im a ways off that yet tho lol.

What u think of rugby gym?

Will be much more for serious lifters. Squat stands.bars for deadlifting/cleans etc. Pull-up/dip bars. Lots of DB's, hopefully a smith too.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 06, 2008, 09:22:37 AM
What scene was alexx in??Good work mate?!

Fair enough al, iv thought about other workouts, but wen i think about it, i love whast im doing, and im stronger than ever, and heaviest iv ever been too.

I cant wait 2 get a back squat widow maker with 300lbs, im a ways off that yet tho lol.

What u think of rugby gym?

Will be much more for serious lifters. Squat stands.bars for deadlifting/cleans etc. Pull-up/dip bars. Lots of DB's, hopefully a smith too.

davie

the more hardcore the gym is the better.  here in the US there's not a whole lot of good gyms left..they're all "fitness centers" now.  REally, working out at the local rec center is just as good as the local world gym.  that's sad.


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on March 06, 2008, 05:39:47 PM
the more hardcore the gym is the better.  here in the US there's not a whole lot of good gyms left..they're all "fitness centers" now.  REally, working out at the local rec center is just as good as the local world gym.  that's sad.

how true. i prefer the cheaper gyms just because the environment's so much more conducive to lifting. i'm damn grateful the school here has a pretty harsh gym atop the hill, otherwise i'd go crazy.


Title: Re: Natural Al's DC training Journal
Post by: natural al on March 07, 2008, 04:58:47 AM
how true. i prefer the cheaper gyms just because the environment's so much more conducive to lifting. i'm damn grateful the school here has a pretty harsh gym atop the hill, otherwise i'd go crazy.

man...trooponin works out at a gym about 15 mins away from my house, I work on the other side of town so it's really out of the way to go there.  We used to have a nice hardcore gym by my old house, 180lbs DB's, no cario stuff just a bunch of cool hardcore stuff but that's a nice drive away.  the other good gym by me just switched owners so I have to go up there and see what's going on, it used to be called "the weight station" and it was great, tons of old machine's like nautilus, they have a power lifting team that works out there, an outside gym that's fenced in...just great.  if I get a job on my side of town that's where I"m gonna train, I've never had a bad workout there...you just don't see that anymore.

I used to go to one of the original powerhouse gyms right outside of detroit and tons of great local BBers worked out there and everyone trained thier asses off.  I drove by the other day and it's just gone.  I asked around and someone told me they were gonna move across the street to a bigger place, closed for the move and never re-opened.  The gym I started off in was just like that PH, tons of big guys...I think we had at least 4 or 5 national level BB when I started out and a bunch of Mr. Michigans worked out there.....now it's a rehab center :'(

where have all the good gyms gone?


Title: Re: Natural Al's DC training Journal
Post by: alexxx on March 07, 2008, 06:57:52 AM
Thanks. I was in a couple of scenes Davie but the one you may see is the back scene. It's just like 3 seconds of a close up on my back opening the gate for the king. It was pretty cool.

I'm still around. ;)


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 02, 2008, 07:28:17 AM
started a new blast last week, had some trouble right off the bat with thie wierd pain in my one bi when I was doing an incline movement, that kinda bummed me out. Not the way I wanted to start off.  Everything else has been good, here's what I did last workout:

decline's on the smith-300*13RP
chest Widowmaker-122.5*21
90 second stretch on the assisted dip machine-really as deep as I can go with about 90lbs, I'm gonna bump this up alot.

fly machine-100*13RP plus a 20 second static-I slowed down the negative alot, this was really brutal considering it was a fly machine.

front pulldowns-236*18RP, I need wrist straps really bad, my grip isn't that great and the bar I have has some really deep knurling, it just f'n hurts after awhile.

BB rows-275*4
            225*12 with a reverse grip

I don't really do any direct tri work right now, I want to work in that second chest movement, it's not really recommended to use a widowmaker on this type of split but I can't get to the gym enough to go to the 2 way so I'm giving this a try.

I weigh about 195lbs right now but I'm in decent shape, doing alot of different types of cardio-long sessions, HIIT sessions, Tabatta sessions, just trying to break it up.



Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on May 02, 2008, 07:42:01 AM
dude where you been man?!


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 02, 2008, 09:14:05 AM
dude where you been man?!

just busy....still training but busy as hell.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 03, 2008, 06:45:14 AM
Preacher Curl-120*15RP with a static and a stretch-5 more lbs than last wo and 1 more rep

wrist curl-65*31 straight set, really slow negative, just going for a burn with the higher reps cause my forearms are OK but I want to try something new so I'm using higher reps this blast

Toe Press on the Paramount Leg Press-270*9 done DC style, pretty good set, 5 more lbs than last time and 1 more rep

Squat-300*4, my knee popped on the 4th rep which I really didn't like, I've never really had issues with my knee so that was alarming.  I just went and did some high rep leg extentions afterwards just to be safe, I skipped hamstrings cause I just didn't like how my knee felt and didn't want to push it.

1 did a quick tabatta cardio session yesterday morning and did 1/2 hour on the bike this morning, another tabatta session at about noon and maybe another one before bed.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 05, 2008, 06:51:08 AM
DIP MACHINE 190*16r RP, first time. 
wm-125-21 (SS) with a 45 second streatch

press behind the neck on a smith (don't know if I like this or not yet) 160*21RP, 30 sec static and a 60 sec stretch

pullover with a db-90*19RP, I wanna get to 25ish before  up the weight cause my DB's only go up to 100's :(

seated row-285*5, 205*15

some light cardio and that was it.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 07, 2008, 04:57:06 AM
worked out at 6 am this morning...that's something new :P

Spider Curls-55*28RP with a static and a 1 minute stretch, these are pretty cool but I'm just getting used to them so I'm going a little higher in reps.

1 arm reverse cable curl 25*25 each arm, straight setted

paramount calf sled-182.5*8 with about 15 partials, this 182.5lbs is heavy as fuck on this machine, I don't know why, I've used more than double this on a regular calf sled, something about the way it's set up just makes this a hard machine to work on.

seated leg curl-182.5*14RP, skipped the static cause of my knee problems last week, didn't feel anything but I wanted to be careful, did a minute stretch at the end.

High rep leg press-I have limited equipment so I do 2 workouts on the only real good leg press I have, one is "heavy" and I try for 20 reps straight setted, this one I modify my foot placement-high on the platform and feet together and go for 50 reps, I used 325 today, I took one brief pause at 40 reps, did a stretch and was done.

I rode the bike for a few mintues just to loosen up the knees afterwards.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 20, 2008, 10:39:42 AM
I took a break and started my blast over cause I was just running into all kinds of problems, just wierd stuff like my bi hurting while I was inclining and then my knee made a wierd sound while I was squatting and it hurt for days, really nothing seemed to be going right so I stepped back and reworked some stuff.  I dropped the incline machine I was using and I tried this new cybex bench that the gym I go to has, it's pretty cool so I worked that in.  I dropped my regular inline press and added heavy dips, I use a paramount machine which seems to be almost tailored to my body, it just feels great.  I've had  afew workouts but haven't recorded them so here's what they were:

Chest-Dip Machine-190*16RP with a static and stretch
    (chest widowmaker 135*17 SS)

Press Behind the Neck (on a smith) 165*21RP with a static and stretch

Dumbbell Pullovers-90*22RP

Seated Row-290*5
                 206.5*13

did an ab workout after...

then this morning I did:

drag curls (I'm doing these different than last blast, I want to see how they work before I get into exactly what I'm doing) 110*18RP with a static and  a stretch

hammer curls-25*30ish (I'm trying to do straight sets and keep my reps at about 30)

toe press-675*8 with a few partials..heavy as hell.

sumo leg press 680*12-straight set no static (taking it easy on the knee)

Leg Press 685*22-straight set.



no problems with the knee while I was doing the workout so that was great....


Title: Re: Natural Al's DC training Journal
Post by: slaveboy1980 on May 20, 2008, 02:12:17 PM
you love those high rep ranges  :D

another thing you can do to save the joints, is to do the DC training split but periodize it like this: (it isnt DC training anymore tho..i know dante hates it when people modify his routine and call it DC) 

4-6 weeks: 2-4 working sets on everything (straight sets)
2 light weeks
4-6 weeks: do the reps "ladder" style (ladders have many names..and come in many variations)...take a weight you can do 10 reps with...after 5 reps, rack the weight and rest 20 seconds and do it for 5 sets..so you do 25 reps total. as the weights progressively get heavier  you decrease the reps but increase the sets..in order to keep the total volume the same. there is more to it..but i wont go into it all on here. but basically it lets you get in lots of reps with a heavy weight but at the same time saves the CNS. (compared to normal sets)
2 light weeks.
4-6 weeks: rest pausing it DC style.
repeat.

also if you get bicep pain during incline press movements...try doing a couple of light sets of curls before you do the incline press.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 21, 2008, 07:04:14 AM
I appreciate your input, the joint problems are new and I think it was just bad luck.  I've never had issues like that before, once in the past I had some problems with my Bi hurting during inclines but it went away.  I ran it across some people and everyone seems to think that it's a form of tendonitus and I need to be very careful with it.  I've been advised to stop using that movement so I stopped, at my age the last thing I need is to tear a muscle like that.

maybe if new problems come up I'll consider the stuff you posted, I don't have a problem looking at things if they seem logical.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 21, 2008, 07:11:14 AM
you love those high rep ranges  :D


yeah, it looks that way doesn't it.  Really this was the first new rotation in this new blast so some of the movements are new.  I like to take a movement and start with a high rep range and pound it by using gradual but continual increases in weight.  Eventually I'll get down to the 12-15 rep range in a rest paused manner but I find that if I just go nuts right off the bat my form goes to shit.  Stuff like Leg presses I keep the reps hight cause of the equipment I have (the legpress has a 900lbs limit, I've done over 950 for 6 so by upping the rep range to 20 I can keep that movement in my rotation longer.)


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 22, 2008, 04:33:06 AM
declines (on the smith machine) 315*9 (7-2-failed) heaviest I've ever gone and I made a pretty big jump poundage wise, it felt really light when I started off but by the 6th rep it was heavy as hell, barely got a 7th, unracked it after my pause and it felt pretty good but those 2 reps were hard as hell, I wanted one with the last go but it didn't happen.  I'm still happy with the set cause I busted my balls.

Widowmaker-135*20 straight set then I did a stretch for 60 seconds and that was a killer.

lateral machine-100*14RP with a static and a stretch.  I go really, really slow with the negative aspect, pause at the bottom and explode up.  I might drop this and try a new pressing machine but I like doing these alot so I'm not sure.

front pulldown-230*18RP...my grip is really the limiting factor here, the bar I have to use sucks ass, really deep sharp knurling on it.  I need to re-invest in some starps and see what happens.

BB Row-275*4 and then I did 225*12 with a reverse grip

did a set of ab work on this new crunch machine...95*50reps rest paused.


Title: Re: Natural Al's DC training Journal
Post by: Stavios on May 23, 2008, 01:57:03 PM
thanks for the log book NA, i am training to understand how the DC training works as I will do it for the whole off-season after my show.

I think I am starting to undertand the basics with this thread  8)


Title: Re: Natural Al's DC training Journal
Post by: Stavios on May 23, 2008, 02:20:48 PM
a little question: we need to chose 3 exercise per body part so we will actually do 2 other workouts ( 2 other workouts of the same "day 1 ", if you know what i mean)  before doing the same movement again ?


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 23, 2008, 03:07:03 PM
a little question: we need to chose 3 exercise per body part so we will actually do 2 other workouts ( 2 other workouts of the same "day 1 ", if you know what i mean)  before doing the same movement again ?

yes, if I'm understanding your question right.  For arms lets say you pic the following:

dB curls

Preacher curls

machine curls


if you do the standards split the first week you'd do DB curls...then the next week you would have 2 workouts so that week you would hit Preachers and machine curls.

ask away, I'll answer what you got....I'll be around this weekend but not the whole weekend ;D



worked out today so I finished my whole first rotation without incident:

DB Curls 55*14 RP-havent' done these in about a year did a stretch when I was done (no static)

Wrist curls...I won't put the weight down, lets just say it was light and I did 30 reps straight setted,  set the weight down for a sec and then I did another 5 or so.  Heavy wrist curls just aggrevate a wrist injury I have from my wrestling days so I'm gonna try going a little higher in the old rep range with these this time.

Toe Press on the Paramount leg press 280*9 done DC fashion with 20 partials

Parillo Stiff Legged dead Lifts-you can't go heavy on these so don't rag me 45*15 SS

I was gonna do front squats, set it up and did my first rep and my quad cramped up...arrrgggggg...really bad to, that's never happened, oh well it was going so good.  I'm not discouraged though, this stuff happens once in awhile, over-all it was a great first rotation.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 29, 2008, 05:13:25 AM
Tuesday I did:

Paramount Press-I upped the weight 10 pounds a side and got about 18 reps rest paused, did a static for about 22 seconds.

Widowmaker-137.5*17, gonna stick with this weight and go for 20 then up it.

Paramount Shoulder Press-this is a new machine we got, I maxed out the other one (250lbs) so I gave this a try, not a ton of weight but I got 22 reps rest paused...we'll see what happens with this.

Behind the neck pulldowns-195*14RP

T-Bar Rows-210*4 SS and then I did 90*14 but I did a super slow negative, really tore up my lats...


Today I did:

spider curls-65*24RP with a static and a stretch-up 5lbs from last workout

Reverse grip cable curls-27.5lbs * 27 with my right arm and 25 with my left, straight setted-I'm going for 30 reps a set on these (added 2.5lbs)

Paramount Calf-187.5*8 done DC style then I did 16 partials after about a 5-6 second rest, this machine is brutal..I don't know how they came up with the weights that are on the stack cause there's no way 187.5 = 187.5, I've done the plate loaded hammer machine and hve done over 400lbs for more reps, this thing is just brutal.

Seated Leg Curl-187.5*16RP with 20 second static and a 1 minute stretch

Leg Press-335*52 reps, rest paused to save my knees.....(added 10lbs)

then I was out of there..

I've been fooling around with Max-OT cardio for a few days, it's pretty cool I guess.  We'll see what kind of results I get (weighed 189.7 this morning and I look alot leaner than I have in awhile.  I'm trying to get into shape and maybe just maybe I'll do a show...we'll see.  but my days of going up to 215-220 are pretty much over..oh, well.  I just can't breath right when I get that heavy-asthma and all that stuff.)


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 03, 2008, 09:49:34 AM
had a great bi, forearm, leg workout but that was over the weekend and I don't have my book infront of me.  I don't want to make shit up so lets just say I had a good workout.

This morning I did:

declines on teh smith-315*14RP-5 more reps than last time..woo hoo.

widowmaker 137.5*20, 2 more reps upping the weight to 140 next time.

lateral machine-100*18RP, nice slow negative.  gonna add some weight next workout

did my chest and shoulder stretches

front pulldown 230*17RP, upped the weight a couple of pounds and I'll do the same next workout

BB row-277.5*4 and 227.5*13 with a reverse grip, I hung this little helper plate then have in my gym in the middle of the bar so I could go up 2.5lbs.  I'm near the top end at these and I hope that by doing small jumps I can keep on progressing.


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on June 03, 2008, 11:27:17 AM
i forget, what's a widowmaker?


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 03, 2008, 12:05:39 PM
i forget, what's a widowmaker?

when you have a weak bodypart DC suggests you pic a second movement for that bodypart, and hammer it after every time you train that weak bodypart-straight set-20-30 reps-each workout you add weight but keep on pushing for 20-30 reps, once you can't get 8 (cause your reps are eventually gonna come down if you constantly add weight) you drop that movement and pic a new one.

-you're only supposed to use this technique on the "3 way split" but due to school/work/family commitments I can't do the 3 way so I dropped tri movement for a bit and added the widowmker instead.  My tri's are getting hit pretty hard with the pressing and dips so I'm not worried about them for now. 

for pecs DC likes guys to do a push press on an old fashioned pec dec but I don't have one so I'm trying my own thing ( he did recommend me trying a DB movement BUT I decided to give something I came up with a go...if it works I'll describe it here but I'm not sure about it yet.)


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 06, 2008, 09:52:48 AM
I actually missed a workout yesterday cause I was up watching the wings win the stanley cup...that NEVER happens..lol.

my weights gone up the last couple of days and I don't know why, I was coming down at a nice rate but all of a sudden I'm 6lbs heavier which is really odd cause I was eating pretty clean.  We'll see what happens this weekend, hopefully this is just a fluke.

anyway I did this last workout:

DB Curls-60*16RP no static but a 60 second stretch, added 5lbs on each arm and got 1 or 2 more reps so that was great.

wrist curls-55*30 straight set and then a few reverse curls with the same weight, I let the BB roll down and extend my fingers for each wrist curl so I get a big range of motion, forearms burn like a muther after these.

To Press on the Paramount Leg Press Machine-285*9 done DC fashion, nuthin to fancy here, got 1 additional rep and added 5lbs so I was happy with that.

parillo stiff legged dead lifts-65*13 SS, decent jump in poundages, I keep my form so f'n strict on these and as soon as it breaks I end the set, these are pretty brutal if done the right way, it doesn't seem like alot on paper but they're a very effective variation of the regular SLDL.

Front Squat-still kinda breaking this one in, didn't use a ton of weight but I did the set without incedent, next week I'm gonna add some weight and see what happens.  Once I get going on this I should be able to move along pretty quick so I'll start posting some poundages when they get out of "girly" range.  lol.

still doing max-ot cardio, none this morning cause of leg training but I might do a session tonight, I will do one tomorrow morning and I've been thinking of adding a session in the evening but instead of the standard 16 min. the evening session will only be about 8-10 min long.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 10, 2008, 07:51:47 AM
again, I hit it over the weekend but forgot to post what I did and again I don't have my log book >:(  so I'll just say I had a good chest, shoulder, back workout, I'm almost up to t-bar rowing 5 plates which will be really good for me with all my back issues.

today I did:

spider curl-70*16RP with a 30 second static and a 60 second stretch

reverse cable curl-30*30 (straight sets, 1 arm at a time, both arms got right around 30 reps, my left might have only gotten 28 but I kinda lost count  :P)

paramount calf-190*8 done DC style with 17 partials

seated leg curl-190*16RP with a 20 second static and a 1 min stretch

high rep leg press-340*60

I beat all my totals from last workout, 1 thing I'm really trying to do is slow down the negative aspect of each rep and really explode up.  I really wish my gym would get a hack squat or a v-squat or something cause I hate doing the high rep leg press but until my back is 100% I'm not gonna do back squats, I think i'm pushing it doing front squats but I really want to do them for some reason.


Title: Re: Natural Al's DC training Journal
Post by: slaveboy1980 on June 10, 2008, 07:54:38 AM
again, I hit it over the weekend but forgot to post what I did and again I don't have my log book >:(  so I'll just say I had a good chest, shoulder, back workout, I'm almost up to t-bar rowing 5 plates which will be really good for me with all my back issues.

today I did:

spider curl-70*16RP with a 30 second static and a 60 second stretch

reverse cable curl-30*30 (straight sets, 1 arm at a time, both arms got right around 30 reps, my left might have only gotten 28 but I kinda lost count  :P)

paramount calf-190*8 done DC style with 17 partials

seated leg curl-190*16RP with a 20 second static and a 1 min stretch

high rep leg press-340*60

I beat all my totals from last workout, 1 thing I'm really trying to do is slow down the negative aspect of each rep and really explode up.  I really wish my gym would get a hack squat or a v-squat or something cause I hate doing the high rep leg press but until my back is 100% I'm not gonna do back squats, I think i'm pushing it doing front squats but I really want to do them for some reason.

could try one legged leg press. if you have maxed the legpress machine.


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on June 10, 2008, 12:21:16 PM
smith front squats are pretty hellish if you can't do back squats.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 12, 2008, 07:13:05 AM
so I get up and go in this morning, I got there right at 6,  set up the dip machine with a little over 200lbs and started working.  I do my first "set" rest for about 20 seconds go again, rest again and finish up.  This old man that works at the rec center where I train comes up to me and says that I'm being to rough with the equipement and that I'd really be better off doing less weight and more reps.  This fucking guy looked like Bud Abbot for god's sake.  I stopped him mid sentence and said if you think I'm being rough with the equipement that's fine, I'll pay more attention to how I lower the weight but don't even start to tell me how to train, put my headphones back on blasted the music and went back to work.  He just stood there staring at me for about 20 seconds while I pumpe dout my widowmaker.  I was so f'n pissed off.  I never bother anyone in the gym, and this old fat fuck had the balls to bother me....I'm thinking of calling and talking to the manager to find out what the fuck is wrong with this guy and who the hell he thinks he is.

Anyway:

dip machine-205*14RP, with a 1 minute stretch

WM-140*21


behind the neck press on the simith-175*21RP with a stretch

DB pullover-95*17 RP

seated row-298*4 and 212*14


Title: Re: Natural Al's DC training Journal
Post by: Miss Demeanor on June 12, 2008, 09:59:41 AM
Very strong training, Al.  I'm glad things are going well for you!

I commiserate with your bad experience.  That old man sounds creepy.  (He STARED at you?  Oh, wow.  That is soooo bizarre.) 

Something about as weird happened to us one time.  My boyfriend does DC (I think I told you this).  I was working out with him once when he was coasting for a couple of weeks -- just doing light stuff for very high reps.  He moved a flat bench into a Smith machine, put a 45 on each side, sat down and started doing front presses.  I lost count of his reps after awhile and just started over.  He laughed and racked the bar.

Apparently this snotty, wiry little older woman nearby didn't like us; she came over, muttered something at him really fast and started walking away.  I called out to her and asked her what she said.  She didn't even look at me; she looked at Sean instead and said, "Don't you think you'll break your back without the back support?"  Then she turned her back to us again  ::)

I was furious.  Don't come up to my boyfriend, mouth off, walk away and then ignore me when I'm talking.  But Sean just laughed at her and said something like, "Wow, thanks darlin'.  I actually am terrified for my back.  I can only do deep squats with 380 for ten reps, so all this 'heavy' pressing might kill me someday."

Or something like that :)  But she was a real bitch.  She wasn't an employee so I didn't bother saying anything to the manager.  But you should definitely complain about this old man you're talking about.  Let the manager know Mr. Creepy Bigmouth will hurt their business.  That'll get the old fart reigned in real quick ;)


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 12, 2008, 10:11:06 AM
Very strong training, Al.  I'm glad things are going well for you!

I commiserate with your bad experience.  That old man sounds creepy.  (He STARED at you?  Oh, wow.  That is soooo bizarre.) 

Something about as weird happened to us one time.  My boyfriend does DC (I think I told you this).  I was working out with him once when he was coasting for a couple of weeks -- just doing light stuff for very high reps.  He moved a flat bench into a Smith machine, put a 45 on each side, sat down and started doing front presses.  I lost count of his reps after awhile and just started over.  He laughed and racked the bar.

Apparently this snotty, wiry little older woman nearby didn't like us; she came over, muttered something at him really fast and started walking away.  I called out to her and asked her what she said.  She didn't even look at me; she looked at Sean instead and said, "Don't you think you'll break your back without the back support?"  Then she turned her back to us again  ::)

I was furious.  Don't come up to my boyfriend, mouth off, walk away and then ignore me when I'm talking.  But Sean just laughed at her and said something like, "Wow, thanks darlin'.  I actually am terrified for my back.  I can only do deep squats with 380 for ten reps, so all this 'heavy' pressing might kill me someday."

Or something like that :)  But she was a real bitch.  She wasn't an employee so I didn't bother saying anything to the manager.  But you should definitely complain about this old man you're talking about.  Let the manager know Mr. Creepy Bigmouth will hurt their business.  That'll get the old fart reigned in real quick ;)


the thing that pissed me off about it was I'm always considerate in the gym, I always rack my weights, I never bother anyone, I don't hog equipment and I'll help someone out when they need it.  I'm not jay cutler but I'm in decent shape and this old fuck thinks he can just interupt my workout and bother me wiith this bullshit.  I've been going to gyms for 20 years and have never, ever had anyone way a word to me about this kind of thing.  I can't wait to see the look on his face when I start pinning an extra 45 to some of the machines in a few weeks...lol.  Fuck em.


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on June 12, 2008, 10:14:42 AM
i wanna see a vid of your training sessions dude. they sound so hilariously brutal i can't imagine. i tried a DC style workout once, a long time ago, on bench and nearly died.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 12, 2008, 11:16:47 AM
i wanna see a vid of your training sessions dude. they sound so hilariously brutal i can't imagine. i tried a DC style workout once, a long time ago, on bench and nearly died.

well let's put it this way, I'm in and out in about 35 minutes, about a week ago I finished my chest, shoulder and back workout and walked downstairs and jumped on a bike, my heart rate was still 131 BPM, I go fast as hell when I train and I sweet my ass off.

I used to work out in the same gym as a guy who won the masters nationals a couple of years ago and he told me a couple of times that it looks like I'm killing myself in the gym :P


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 18, 2008, 11:03:47 AM
yesterday:

decline's on the smith machine-315*11 rest paused, lost a rep on these...gonna give it another shot before I drop it, it seemed really f'n heavy for some reason, I started worrying at about rep number 6 but I still thought I could get it...totally failed trying for rep number 12..oh, well.

I did my widowmaker and got 18 reps with 142.5


lateral machine 102.5*15RP with a static and a stretch

pulldowns to the front-233*16RP with a 35 second stretch at the end ( I just added the lat stretch and am building up slowly)

BB Row-280*4 and 230*10 with a reverse grip

I then did 3 sets for my abs max-ot style..I was gonna do cardio but I was f'n wasted.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 23, 2008, 05:18:01 AM
sat I did chest, shoulders and back....good workout.  I was in and out really fast.  I used the precor machines for chest and shoulders...these are pretty good machines, not the typical machines you think of when you think of a bench and shoulder press machine.  I did beat my log book on them so that was good, I also got my 20 reps on my chest widowmaker and did my stretch, I upped the weight for the stretch and only got 45 seconds but my chest was trashed when I was done, probably one of the best chest workouts I've ever had.  I did behind the neck pulldowns, I beat my logbook so that was great.  I did t-bars for my back thickness, I'm getting really heavy with these but I beat the book (4 45's, a 25 and a 5lber) but I'm gonna keep the weight the same next workout and watch my form a little better, I just didn't like the way I did the reps. 

I've been doing max ot cardio for a few weeks now and I think it's going really well.  I had a preiod of time when I switched cardio routines where my bodyweight just jumped way up there....I still dont' understand what happened but it's back about where I want it to be.

really everything's looking good, my chest has come up a little, abs are nice and thick but my waist is smaller.  Tri's don't seem to be suffereing due to no direct work.  Everything is progressing the way I want.

I still have a couple of issues I need to work out, I'm doing front squats for the first time and I'm still trying to find my niche on them, I'm just taking it slow with these....



Title: Re: Natural Al's DC training Journal
Post by: natural al on June 27, 2008, 05:51:13 AM
last workout I did:

spider curls-75*18RP with a 30 second static and a 1 minute stretch.

reverse cable curls-26.5*30 reps with each arm

paramout calf sled-190*9 with some partials

seated leg curl-192.5*14RP with a 20 second static and a stretch

high rep leg presss-350*52

my stomach cramped when I was doing the leg press...really bad, I thought an alien was gonna jump out, don't know why that happened  :-\


Title: Re: Natural Al's DC training Journal
Post by: slaveboy1980 on June 27, 2008, 08:40:05 AM
last workout I did:

spider curls-75*18RP with a 30 second static and a 1 minute stretch.

reverse cable curls-26.5*30 reps with each arm

paramout calf sled-190*9 with some partials

seated leg curl-192.5*14RP with a 20 second static and a stretch

high rep leg presss-350*52

my stomach cramped when I was doing the leg press...really bad, I thought an alien was gonna jump out, don't know why that happened  :-\

do a light set of abs before you do the legpress. (light and not close to failure)


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 28, 2008, 05:32:54 AM
yesterday was brutal, it was hot as hell and humid as hell so even though the rec center I train at is air conditioned it was still sticky....plus my asthma has been brutal for the past 2 weeks, there's something in the air that's just tearin me up.

dip machine-205*14 RP-this is brutally heavy for me with the way I do them, I go fro a really deeeep stretch at the bottom and hold it for a sec and then explode down and lower the weight really slow and controlled.

widowmaker-142.5*21...I was supposed to bump the weight up to 145 but I put the wrong weight on the machine and didn't realize until I was almost done with the set....oh, well.  I did a stretch afterwards and my chest was trashed.

press behind the neck-185*15 RP with a static and stretch.

pullover-95*18, got an extra rep.  this is another movement where I'm almost topped out at, just keeping the reps high with the heavy weight is a killer.  this movement just takes on a life of it's own when you RP it.

seated row-298*4 and then 185*12, I changed the way I'm doing the 2nd set so I lowered the weight to try things out.

I did some ab work max-ot style and then did about 20 min. on the treadmill-HR at about 130, I've been doing max-ot cardio but I just had a olittle extra energy so I decided to hit the treadmill.

20 min in the hot tub and I was like jell-o


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on June 28, 2008, 01:39:08 PM
no idea how you do your dips like that. it fucks up my shoulders BIG time.  :o

also, your BTN presses make me feel like a pussball considering i did them today too. >:(


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 30, 2008, 04:18:34 AM
no idea how you do your dips like that. it fucks up my shoulders BIG time.  :o

also, your BTN presses make me feel like a pussball considering i did them today too. >:(

I don't want to make myself out to be something I'm not so I just want to point out that the majority of my pressing movements are done on a smith machine, I've explained why a bunch of times so I won't bore anyone with another explanation. 

I don't really like dong PBN, I'm just doing it on this blast to see how it goes, I also only lower the bar to about ear level, anything lower than that and it just destroys my shoulders.

knowing that, it's probably alot less impressive than you originally thought...oh, well.   :-\


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 01, 2008, 10:18:05 AM
drag curl-140*18RP plus a static and stetch

hammer curls-40*25ish SS for both arms

toe press-690*8 plus about 10 partials

sumo press-700*10 SS - didn't really like the way this went, I don't know what but it didn't feel right.

leg press-700*20RP, my knee's bother me when I do a straight set with this much weight for higher reps so I decided to rest pause these.

the same old guy that hassled me was at the rec center this morning giving me the evil eye when I loaded up the leg press, I really wanted him to say something to me casue I was gonna make him go get the manager and go off on him..  I don't bother anyone, I'm not loud, I'm not obnoxious, I rack my weights and I wipe the machine's down when I'm done.  He was pissed cause he said I was being to rough with the machine's....I've worked out there for 3 years and no one has ever said a word to me about that.  I wanna rip that guy a new ass.  I'm still pissed about that. :( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:(


Title: Re: Natural Al's DC training Journal
Post by: slaveboy1980 on July 01, 2008, 01:48:37 PM
drag curl-140*18RP plus a static and stetch

hammer curls-40*25ish SS for both arms

toe press-690*8 plus about 10 partials

sumo press-700*10 SS - didn't really like the way this went, I don't know what but it didn't feel right.

leg press-700*20RP, my knee's bother me when I do a straight set with this much weight for higher reps so I decided to rest pause these.

the same old guy that hassled me was at the rec center this morning giving me the evil eye when I loaded up the leg press, I really wanted him to say something to me casue I was gonna make him go get the manager and go off on him..  I don't bother anyone, I'm not loud, I'm not obnoxious, I rack my weights and I wipe the machine's down when I'm done.  He was pissed cause he said I was being to rough with the machine's....I've worked out there for 3 years and no one has ever said a word to me about that.  I wanna rip that guy a new ass.  I'm still pissed about that. :( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:(

stare back and fart whenever your close to him.


Title: Re: Natural Al's DC training Journal
Post by: Overload on July 02, 2008, 11:55:44 AM
stare back and fart whenever your close to him.

 ;D

I prefer the "crop duster"...

Walk by and let one rip(while walking) about 3 feet from him while he is mid-set and just continue on your way...works like a charm.

8)


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 25, 2008, 11:50:47 AM
still training, just to lazy to update this...my bodyweight got down to 187 last week and I was actually looking decent but I had a rough weekend..lol.  I've been doing max-ot cardio and it's just kickin my ass.

I'll start this up again next week probably.


Title: Re: Natural Al's DC training Journal
Post by: MisterMagoo on July 25, 2008, 11:54:58 AM
you should toss up a pic dude. i'm curious to see what this routine's yielded.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 27, 2008, 05:34:08 AM
you should toss up a pic dude. i'm c.urious to see what this routine's yielded.

once I get "in shape" I will, I promise......I'm kinda "between stages" right now.  I haven't really tried to get really lean in along time so I'm re-learning somethings as I go.  Once I have a finished product I'll prolly post a pic


Title: Re: Natural Al's DC training Journal
Post by: Miss Demeanor on July 28, 2008, 05:34:12 PM
Him, again?

Al, you have GOT to talk to the manager about him. 

Maybe it is easier for me to say that, being a woman*; we're used to having to go over peoples' heads to get what's right.

*Apparently some of the trolls think I'm a sock-puppet account.  But guess who I'm willing to share my identity with? :)

Anyway, whether the old man hassles you again or not, I suggest you DO say something to his superior.  Think of it as being proactive ... the old fart will probably pull some other crap before all's said and done, so it's best to head him off at the pass.

And P.S. -- update your workouts more often!!!!! ;)  Sean follows your thread when he's around.

drag curl-140*18RP plus a static and stetch

hammer curls-40*25ish SS for both arms

toe press-690*8 plus about 10 partials

sumo press-700*10 SS - didn't really like the way this went, I don't know what but it didn't feel right.

leg press-700*20RP, my knee's bother me when I do a straight set with this much weight for higher reps so I decided to rest pause these.

the same old guy that hassled me was at the rec center this morning giving me the evil eye when I loaded up the leg press, I really wanted him to say something to me casue I was gonna make him go get the manager and go off on him..  I don't bother anyone, I'm not loud, I'm not obnoxious, I rack my weights and I wipe the machine's down when I'm done.  He was pissed cause he said I was being to rough with the machine's....I've worked out there for 3 years and no one has ever said a word to me about that.  I wanna rip that guy a new ass.  I'm still pissed about that. :( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:( >:(


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 29, 2008, 02:18:03 PM
Saturday I did:

dip machine-205*14RP
Widow Maker-150*20

Press Behind the Neck-195*14RP (done on a smith machine-weight only goes down to about ear level)

Dumbell Pullover-95*19RP

precor row-120*20SS

chest was jello after the widowmaker, did the stretches adn the statics.


today I did:

drag curl-150*14RP-this felt really heavy which is odd cause I did 145 last workout and I didn't really have a problem with it.

hammer curls-45*24reps with each arm-straight setted ( I might have gotten 25 with my right but I actually forgot to write it down)

toe press on the 45 degree legpress 700*8 done dc style and then I did a few partials after about 20 seconds.

sumo press-705*12SS

Leg Press 707.5*20 RP

I did some max -ot abs afterwards and have been pretty consistant with the cardio.

all's goin good.




the guy that was hassling me hasn't bothered me at all and it's been awhile.  if he says something then I'll pursue it but until then I'll chalk our run in up as out of the ordinary.  I try to keep the log up but I'm in school again, starting a new ( and way better ) job and my wife is in school again.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 31, 2008, 09:52:22 AM
this morning:

decline-320*11RP (wanted 12 but got stuck....)

widowmaker-152.5*17 SS, then I did a 60 second stretch with 132.5lbs on the dip machine.

lateral machine-102.5*18RP with a 20 second static and a 60 second stretch

front pulldowns-235.2*18RP-finally bought some straps and it helped bigtime.

bent over rows-282.5*4 and then 232.5*10 with a reverse grip.

I slacked on the cardio for the last 2 days so thats a bummer but my right knee has been bothering me.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 06, 2008, 07:16:38 AM
 forgot to log my last workout....sorry.

yesterday:

Precor Chest-95*18RP
WM-152.5*18SS

Precor Shoulder-65*19 with my right arm and 17 with my left both rest paused, I'll probably switch to DB press once I hit 25 reps rest paused but this machine is a nice change of pace.

behind the neck pulldown-180*15RP since I got straps I decided to really slow down the negative aspect of the movement and really fight it, before I was just powering through the set but yesterday I lowered the weight a little and really got a great workout. Dante talked about the most important part of a pulldown being the negative aspect and that made sense to me so I decided to concentrate on that from now on.

Seated Row-300*5 and then 192.5*12

I got a few more reps on my chest movements and my shoulder, I really beat the logbook on everything, did some statics and the stretches. I've been a little worn out lateley and my cardio has been suffering, I'm fine in the gym but getting on the bike first thing in the morning is getting to be pretty hard. I want to push this blast for a couple more weeks before hitting a cruise cause I've got some major changes coming up in september that might make getting to the gym pretty rough.



Title: Re: Natural Al's DC training Journal
Post by: flexingtonsteele on September 05, 2008, 09:50:14 AM
natural al.

how is max-ot cardio performed?


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 06, 2008, 02:29:11 PM
natural al.

how is max-ot cardio performed?

max ot cardio is done as an all out 16 min. session and what you try to do is beat the amount of calories you burned the previous workout so you are constantly raising the stakes.

I've had a really rough last few weeks thats why I haven't posted anything, I've worked out a couple of times and they have been great but inconsistant cuase of a new job I now have.  I'm getting shipped to california for the next week so I'm gonna just take it easy and try to get back on track mentally, lots goin on in life right now and training seems to have really gotten pushed to the back burner. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 17, 2008, 05:29:48 PM
so the last month or so has sucked ass training wise, like I said a few posts ago I got a new job, my wife started a few things, my kids went back to school, I started another class...

I think I've been in the gym twice but I decided I was gonna get to the gym twice a week from now on one way or the other.  I took my DC program and I picked out what I thought were the 2 best choices for each bodypart and I'm gonna rotate the 2 workouts-this is only gonna be termporary but it's a program I think I can make work even with all the bullshit goin on in my life.

I wrote everything up and off I went and it was terrible....fuck.  I wanted to start on the dip machine and some schmoe is on it....dammit so I figured I would start with a lat thickness movement and some idiot is using the only straight bar in the rec center to do seated rows...the guy weighs like 120 and he's got a whopping 80lbs on the machine so even though I don't like doing this I grabbed a close grip handle set it up with 245 and went to work, I got 14 reps rest paused, they weren't all picture perferct reps but I was pretty sloppy.  I planned on doing front pulldowns with 245 and wanted to beat 16 reps.  Then I go over to the dip machine, I've got 210 for 16 written down, I ended up getting 210 for 13 so I missed it....I never miss it by that much.  my widowmaker was worse, instead of getting 18 or 19 reps I got 13.  Behind the neck press with 210 ( on a smith machine) I wanted to get 15 reps rest paused and I got 10....seated rows I had 300 for at least 5 reps and then a 2nd set with 200 for about 12 as my goal, I got 4 reps with 300 and 10 reps with 200.  I did 2 sets of machine crunchs with 10 lbs less than I had written down and I finished up with one set using the old ab roller, I had wanted to do 2.

so my workout sucked ass, nothing went well.  what I'm gonna have to do is drop my poundages by 10% and see what happens, once I get back in the swing of things everythign should fall into place but today sucked ass.


Title: Re: Natural Al's DC training Journal
Post by: natural al on September 20, 2008, 02:36:14 PM
dropped my weights by 20% and hit it again today, went really well...I took everything as far as I could.  I just added 1 legged leg press cause my back has been killing me with the squats.

spider curls-65*25RP with about 20 partials and a minute stretch

wrist curl-85*21RP

Paramount Calf Sled-180*8 done DC style with some partials at the end

seated leg curl-160*21RP

single leg leg press-I just added this so the weight is pretty lite and got about 20 reps with each leg, I'm gonna up the weight on a regular basis and push these as far as I can.


back on track so that's good.


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 20, 2008, 04:29:44 PM
been away for awhile but let's see if I can get this goin again.

first, like I said before, I have a "new" job and it's pretty much a dream job.  it takes a ton of my time up and my wife is doing somethings so my life is really hectic right now.  I have been training but I modified my DC program since realistically I can only get in the gym 2 days a week (yes, I actually am that busy..lol.)

anyway I rotate 2 movements now per bodypart and I'm kinda doing alot of things just by how I feel, I still try to use the DC training system as much as I can but it's really hard at this point.  hopefully after the first of the year I'll be up and running 100% again.  I've also modified my cardio routine so I"ll talk about that in the future.

here's what my last workout looked like:


declines (on a smith machine) 305*12RP

seated DB press-60*27RP

underhand pulldowns-180*18RP

BB rows-270*5 and then 235*11

I did do a widowmaker for chest but it's different than what I was doing in the past, I also did my statics and stretches as usual.  I got 10 more lbs on my decline and added 5lbs to everything else.  skipped tri's and abs cause I ran out of time and people were hogging the machines'.

I'm weighing in at 194.5 these days-my all time high this past spring was about 215 and I got down to the low 180's before everything went nuts...

I'll get this goin again cause I enjoy doing it ;D


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 21, 2008, 02:31:55 PM
just did a cardio session cause shit came up and I couldnt' get to the gym today to do legs >:(

anyway I'm still doing max-ot cardio (16 minutes as hard as I can always trying to beat my totals from the last session) BUT I dropped the tension down on the bike and I try to keep my rpm's above 90 so it's really more of a "cardio" workout than before cause I had the tension as high as it would go but I could only keep my rpm's in the 50's for the whole session so my lungs weren't really getting taxed the way I want them to.  having asthma I have to really try to keep my lungs really, really active in the winter or I get sick as a dog.  with the new system I'm breathing really heavy and sweating like a pig plus my heart-rate is a bit higher like this.

so I just got 217 calories burned, my max HR was 162 so it was a good session. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 22, 2008, 02:08:10 PM
good workout today, beat all my totals, new movement for forearms but I'm trying some new stuff with them so we'll see how it goes:

Drag Curls-165*18RP

Reverse Grip 1 Arm Cable Curls-30*28ish reps with each arm, straight set.

paramount calf-190*8 done DC style and then about 15 partials

seated leg curl-185*13RP

single legged leg press-315 for about 15 reps each leg

did all my statics and stretches...I'm in a rush so I can't go into more detail.


Title: Re: Natural Al's DC training Journal
Post by: davie on November 24, 2008, 03:45:46 PM
Hey al hows things mate. long time no speak brother?!

looking solid as always mate.

davie


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 30, 2008, 10:29:42 AM
yesterday:

seated BB curl-80*20RP-I started doing these on a whim and I like them, I modified the way I did them the first time and this worked out  alot better for me, no pain in the lower back ;D, I did a static and a stretch.

reverse grip preacher curl-another movement I did on a whim the other day and I love them, I did 45*31 RP and my forearms were fried..I've been really bummed about my forearms for a while and hopefully this will kick them in the ass.

sumo leg press-335*-I lowered the wieght last time and upped the reps to see how my knee's felt afterwards and they feel alot better so I'm gonna stick with this.

toe press-660*8 Done DC style

leg press-665*21SS-total killer here, I don't know how much longer I can keep hitting 20 reps but I'm gonna bust ass to do it.

I did 2 sets with the ab roller and called it a day.

overall I did some pretty decent jumps in terms of poundages, pretty much 10lbs across the board so that was good.

my weight has been all over the place the last few days, yesterday I was 190, today I was 196.  I've been drinking alot of diet soda so I'm pretty sure it's just me holding water plus I feel a little bit of a cold coming on so that probably has something to do with it.

gonna go hit the bike for a short session.


Title: Re: Natural Al's DC training Journal
Post by: natural al on December 07, 2008, 04:03:18 PM
got in 2 workouts since the last journal, the first went pretty well but I'm trying a few different things and I'm trying to really up the poundages on some movements so I'm running into some things here and there but overall everythign is going really well.

workout 1 went something like this:

declines (on a smith) 315*9RP-I tried to do a 10lbs jump on this and I didn't hit a decent rep range, I'm probably gonna drop the weight back down to 310 next time, hit an acceptable rep range and then bump it back up.

I followed it up with my new widowmaker movement...

Seated DB press-65*25RP (I think this is right, don't have the journal in front of me)-didn't hit the range I wanted but I think my tri's gave out more than my shoulders so I'm gonna give these another chance before I drop them.

close grip dips on the precor dip machine-170*19RP

underhand pulldowns-190*12RP

T-Bar-180*11SS then I dropped the weight and did another set using a "wierd" technique I read about awhile ago, if I decide it works I'll describe it here.


workout 2-

drag curls-175*18RP

reverse grip cable curl-32.5*28ish straight set each arm

precor calf-192.5*8 done DC style

seated leg curl-185*16RP

single leg leg press-335 for 20 each leg (very, very hard set here)


and that was it...both workouts were great, I have a bit of a cold so that's kinda put a damper on things a little. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on December 12, 2008, 04:18:34 PM
I've been doing "ok" with my cario, again I'm doing max ot cardio, 16 minutes all out and trying to beat my totals everytime, I try to keep my RPM's over 90 so I'm peddling my ass off. I'm up to 245 calories burned in that time frame so I'm doing pretty decent but I need to do it on a more consistant basis not every 3rd day, it's got to be everyday and I have to bust my ass or I'm never gonna get where I want to be.

I hit the gym today and the workout was great so I have that goin for me.

seated barbell curls-85*20RP with a 20 second static and a 60 second stretch ( I upped my weight by 5lbs)

reverse grip preacher curl-50*27RP ( upped by 5lbs and really had to bust ass to get this, I was just grinding it out)

toe press-655*8 done DC style with partials to failure ( upped my weight by 5lbs)

sumo leg press-345*30 SS ( my form might not have been what I wnated it to be here, it just seemed way to easy, I added 10lbs)

Leg press-665*20 SS (added 5 lbs) this was really, really rough, I put everything I could into this and pretty much puked afterwards which I never do so I knwo I pushed it to the limits.


1 minute stretch on the quads, 30 second for each hamstring but it was a real extreme stretch I also stretched my calves for 60 seconds cause they felt like they were gonna explode. I skipped abs cause I was wiped out after the leg workout.


Title: Re: Natural Al's DC training Journal
Post by: natural al on December 18, 2008, 04:47:22 PM
got a workout in earlier this week, it went well.  I'm pretty much back on track with my cardio so that's great, I was gonna go in today but things came up so I'll have to push it off until tomorrow.  anyway, here's what I did the other day:

declines-310*13RP (I dropped the weight 5lbs from my last workout but I hit an acceptable rep range which I didn't when I did 315)

I did my chest widowmaker-added 5lbs total and got 21 reps so that was great.

seated DB press-65*25RP, I'm targeting 30 reps here rest paused and that might be to high so what I'm gonna have to do is drop my target to 20 and see how I progress.

precor dip machine (close grip for tri's)-190*12RP (I added 20lbs here so that was great.)

underhand pulldowns-192*14RP

T-bar rows-190*6 and then another set till failure with 100lbs.



Title: Re: Natural Al's DC training Journal
Post by: natural al on December 23, 2008, 05:27:11 AM
last week was a mess as far as training, I was gonna go in on Weds and do my workout but didn't feel well so I pushed it off until Friday so I could finish the year out with my 2 days a week training then depending on my schedule I was planning on going back to 3 days a week next year...anyway we got a huge snowstorm on Friday, I toughed it out and went to the gym and.....CLOSED due to weather conditions. I had company all day on Saturday so that was out and I had to do a project at home on Sunday. Anyway I managed to screw up my hand while doing my project so I wasn't expecting much from my workout on Monday....anyway the workout was actually really, really good.

dip machine-215*13RP
WM-40*21SS

military press-260*12RP

overhead DB extentions-75*19SS

Close grip pulldowns-228*14RP

so I upped my weight on the dip machine by 2.5lbs and my widowmaker weight by 5 lbs total, added weight to my military press (these are done on a smith machine, the weight is only lowered to eye level) and I also added weight and reps to the DB extention. I added 12 lbs on the close grip pulldowns, funny story with those: I try to keep my form pretty strict but I do move a bit when doing them and this little weasal walked right into me on about rep number 8, I almost knocked him over (he probably weighted about 105), I just kept on going with my set, I never looked at him or anything. I was gonna do rack deads but my hand was killing me at this point and I don't think I could grip the barbell so I did abs and tried something out that I really, really liked. I'll cover it in the future if I have extra time.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 06, 2009, 03:50:48 PM
man, I haven't kept up on this at all...sorry.

I've had a really rough last few months training wise, wife went back to school, I went to school, kids started school, I got a new job....had an infection that took me out of action for a couple of weeks.  I'm hoping to get going again and make a really big push for the next few weeks. 

here's the movements I'm using right now:

chest-dip machine, declines, inclines

shoulders-wide grip upright rows, military press (in a power rack instead of on a smith machine, I'm starting really light), fly machine (this isn't really a DC movement but I need a break from always doing pressing movements for shoulders that's why I added the wide grip upright rows as well)

tri's-PJR pullovers (I'll post a video of these soon, learned about them on IM), dip machine, pushdowns

back width-close grip pulldowns, paramount pulldowns, underhand pulldowns

thickness-T-bar, 1 arm cable rows, either rack deads or paramount rows depending on how my lower back feels.

bi's-drag curls, machine curls, seated BB curls

forearms-wrist curls, reverse grip preacher curls, hammer curls

calves-toe press (heavy for 8-10 reps done DC style, calf sled, a second toe press that I'll get into when I do it.

hamstrings-seated leg curl, sumo press...I don't have a 3rd movement right now.

quads-leg press, single leg leg press, smith machine squats.

here's some random notes about what I"m doing now:

with chest I'm not doing any type of widowmaker moveement anymore, just one set about as heavy as I can go but when I do my extreme stretch I'm shooting for 90 seconds, really, really deep.  right now I'm using 50lbs db's for 65 seconds and trying to add 5 seconds each time...it's pretty brutal.

tri's are one straight set, really heavy...I find when I RP these it tears up my elbow.

quads are the heaviest weight I can handle for 20 reps straight setted, smith machine squats are done ass to ankles...they are brutal.


I'm doing max OT cardio again, getting about 300 calories in 16 minutes, some days I do a second mini session in the evenings-only 4 minutes but I try to get 100 calories.


I eat great during the day but terrible at night...there's alot of reasons why but I'm really gonna work at cutting that out, I'm not nearly my best right now but I've just been trying to hold my ground for the last 6 months or so....now it's gonna be on!


this is the plan...more tomorrow.


Title: Re: Natural Al's DC training Journal
Post by: Hedgehog on February 06, 2009, 04:54:11 PM
Haven't been reading this journal - you seem to be throwing around some pretty big weights.

Decline bench 310 for 8-9 reps?


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 06, 2009, 05:14:17 PM
Haven't been reading this journal - you seem to be throwing around some pretty big weights.

Decline bench 310 for 8-9 reps?

alot of my pressing movements are done on a smith machine, I have access to a really good one and it's easier to use since everyone thinks a power rack is a curling station.


Title: Re: Natural Al's DC training Journal
Post by: QuakerOats on February 06, 2009, 07:49:24 PM
alot of my pressing movements are done on a smith machine, I have access to a really good one and it's easier to use since everyone thinks a power rack is a curling station.
got a Cybex model? those things are incredible, best Smith i've ever seen IMO.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 07, 2009, 01:40:31 PM
got a Cybex model? those things are incredible, best Smith i've ever seen IMO.

I have access to 2 smith machines both are by a company called Magnum, one is pretty "heavy duty" the other one is kinda crappy.

had to go to a memorial today and I'm totally emotionally drained so I'll have to start training during the week cause there is no way I can go in today and be mentally ready for what I want to do.

I did do my cardio before the memorial, 16 minutes and I got 312 calories, my weight this morning was 201 so I've weighed this before but I'm pretty soft compared to last time I walked around at this weight....I have aloit to lose at this point.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 10, 2009, 02:48:08 PM
first workout yesterday was great, I got up early and did my max-ot cardio, got 325 calories in 16 minutes.  I'm kinda bummed cause I had to get up and get to work super early today so I didn't do any cardio but yesterday was awsome.

this is what I did in the gym:

dip machine-220*16RP with a 70 second stretch with the 50's

fly machine-85*18RP these arent' really a DC movement but I like them and they are a nice break from all the heavy pressing, I do a really slow negative...I also did a static and a 1 minute stretch.

PJR Pullover-85*18SS with a 45 second stretch

close grip pulldowns-135*15RP  I'm not really happy with my form...I might actually lower the weight and see what happens, I think I just went a little nuts with the weight.  I don't usually get to worked up about form and all that jazz but my ROM is really not all that great here.

1 arm cable rows-140*8 with both arms and then one set with each arm a little lighter.

weighed 198 this morning so I dropped a couple of LBS already...woo hoo.


Title: Re: Natural Al's DC training Journal
Post by: thewickedtruth on February 10, 2009, 02:52:21 PM
dude your numbers have come a long ass way..you've had your log up since i've had mine.. nice to see you're not dropping off the wagon. Keep it up buddy. This once again proves that this training protocol never stops producing! How you looking these days?


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 10, 2009, 03:50:06 PM
dude your numbers have come a long ass way..you've had your log up since i've had mine.. nice to see you're not dropping off the wagon. Keep it up buddy. This once again proves that this training protocol never stops producing! How you looking these days?

well I've had a rough couple of months just with everything goin on in life and I had a coupel of minor health issues so that took me out fo the game a bit.  right now I'm 198, BF is a little higher than I'd like it to be like I said the other day, I'm not as lean as I've been at this weight in the past.  I'd say that my legs have come up bigtime in the past 6 months, my chest is still an issue but I think it's getting better.  I'm pretty realistic about who and what I am, I know I'm never gonna have a great chest but I just can't stop pounding the shit out of it trying to get it better. 

if I can stay on track and get back to where I was back in august of 08 I'd be really, really happy.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 13, 2009, 12:55:01 PM
good workout last time in:

seated BB curl-100*16RP  I don't know how I started doing these but I like them alot, they don't bother my back at all.

hammer curls-90*16RP  16 each arm, I do these alternating, the DB is brought up in front of my body

sumo leg press-405*31SS  my knees were starting to bother me so I decided to lower the weight and do 1 straight set like this

toe press-700*8 done DC style

leg press-710*21SS

I did all my stretches, I pretty much don't do statics anymore, once in awhile but I've kinda moved away from them...

no cardio cause I don't do it on days I train legs.

I weighed 194 this morning but I ate somethings I shouldn't have today :-\ 


Title: Re: Natural Al's DC training Journal
Post by: Zach Trowbridge on February 13, 2009, 01:19:07 PM
You're only getting 100lbs on seated straight bar curls but 90 in each arm for hammers?  That's crazy.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 13, 2009, 01:28:15 PM
You're only getting 100lbs on seated straight bar curls but 90 in each arm for hammers?  That's crazy.

y'know I just started with the seated BB curls so maybe that's why, you've gotta be really strict...my form with the hammer's is a little looser so maybe that adds to the weight difference, I dunno by the end of that seated BB curls set that weight seemed awfully heavy.

just got 342 calories in 16 min for max-ot cardio, I did it a little different than I've been doing it...it really kicks your ass.


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 17, 2009, 12:51:01 PM
got a couple of workouts in since last time:

decline (smith machine) 315*14RP  with a 85 second stretch with the 50'2

wide grip upright row-180*17RP  I do these on a smith as well cause my lower back can't handle doing it with just a barbell

pushdowns-135*20SS

precor pulldown-185*17RP

Precor rows stack*20 and then 1 set with less weight but I don't remember how much right now-don't have my logbook in front of me, I did all my stretches for 1 minute aside from chest.

workout 2

machine curls-120*20ish with each arm rest paused, this is one of those unilateral curl machines, I think it's by paramount or precor, I also did a 20 second static and a 1 minute stretch

wrist curl-95*31RP

toe press "2" 375*29SS...these are done with only a 3 second stretch instead of the normal 15 count, lighter weight but way higher reps...burns really bad.

single leg leg press-405*20 each leg....these are rough

did all my stretches...

I did carido everyday except the day of my leg workout.

weighed 192 last time I checked


Title: Re: Natural Al's DC training Journal
Post by: natural al on February 20, 2009, 04:34:02 PM
wierd last couple of days, woke up and my knees were killing me, next day I woke up nad my knee's were fine then about half way through the day my hip started to hurt really bad almost like it had to pop or crack it was just really tight.  I did my workout as planned but when I went to do my t-bar rows my hip just didn't want to cooperate so I skipped em, woke up the next morning and everything was fine :-\

incline press-285*14RP, then I did a 90 second extreme stretch with the 50's

new movement for my shoulders, as usual I'll get into details once I decide if I like it, the weight I used was very, very light.

dip machine-210*21RP, then I did a 1 minute stretch with a 45lbs DB

underhand pulldowns-210*17RP

cardio has been going well but I had a pretty bad jump in bodyweight that I'm not happy about.



Title: Re: Natural Al's DC training Journal
Post by: natural al on March 01, 2009, 05:46:51 PM
I've gotten 3 good workouts since my last post, I got my hours at worked jacked up so I've been busy as busy can  be.  I'm not gonna post everything just some highlights.  Beat everything, yesterday I did 320*11 on the decline and 140*19 on tri pushdowns.  720*24 on the legpress so that was great. 

my scale was screwy so it was giving me a weight that was pretty far off I'm a little bummed about my actual weight. 

I'm really, really tired so that's it for now.


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 09, 2009, 05:10:59 PM
right after my last couple of posts I got put on 65 hours a week for about a month....I'm still doing 50's but getting in my sessions for the most part.  I wanted to be a nice lean 185 by Easter Sunday but I'm not gonna make it.....I just ended up with to much going on to really stay on track with anything.

I have a workout coming up this weekend so I'll get this going again.....promise..


Title: Re: Natural Al's DC training Journal
Post by: natural al on April 12, 2009, 11:02:59 AM
I've been using the smith machine at my gym for military press's for along time, a couple of weeks ago I started doing them in the power rack, the first 2 workouts went really well, not really heavy but they felt great so I made a 25lbs jump in wieght, on about the 6th rep I pressed the weight up and my arms started to float back at the top, I didn't have a spot so I didn't really know what to do, I powered it back into position and finished the set, I didn't notice anything right away but both my shoulders have been bothering me for the last couple of weeks so I'm gonna take some time off and rest them up.....kinda sucks cause I can't keep this journal going but hopefully after a few days I'll be going again and be able to keep this journal up again.


Title: Re: Natural Al's DC training Journal
Post by: natural al on May 08, 2009, 06:13:17 PM
I had to go on some medicine a few weeks ago and it took all my energy away so I haven't touched a weight in about 3 weeks, diet was not good cause the medicine messed with my appetite.  this coming week I will start over adn see how it goes.  I'm gonna drop my poundages by a bit (probably 20%) cause I want to concentrate on the negative.  I'm also gonna rework a few things with some new movements, I have to sit down and figure it out.  I'm hoping to start cardi tomorrow then in a couple of weeks when I get going again things shoulld get exciting.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 21, 2009, 08:00:17 AM
well I finally made it back to the gym, I've just had a terrible time over the last few weeks, lots of false starts, some nagging injuries(not bb related), some health problems, life problems, work problems....you name it.  Anyway I reworked alot of the things I'm doing, dropped some of my poundages on some movements and a bunch of other stuff.  Right now I'm about 196 so my weight hasn't really moved one way or the other in awhile now but I've been very inconsistant with everything.

anway:

Preacher curl-50*32RP with a 35 second static

hammer curls-35*34RP with a reverse curl widowmaker 60*21SS-my forearms kinda suck so I'm gonna wm them for a few weeks to see if I can get them back on track.

toe press-245*32RP-these are different than the usual dc calf routine, it's only a 3 second stretch and you rest pause them.

single leg leg press-245*20-22 each leg, then a 1 minute static with both legs, I did 30 reps on the abductor machine to hit my inner thighs a bit

I did a quick set of abs to finish the day off.  I know the weight is light and the reps are high but this was my first real workout in about 2 months so gimmie a break.

I also did a bit of cardio this morning but it was nothing to write home about, I just want to get used to doing everything again, this year has just been terrible for me training wise, I've probably taken about 10 steps backwards from where I was this time last year, hopefully I can get back on track pretty quick but my motivation has been off due to all the stress from everything else. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 23, 2009, 03:19:34 PM
latest workout:

dip machine-210*18RP

machine press-10 plates*22RP

PJR pullover-50*20SS

machine pulldown-I got 18 reps RP, real slow negatives, I don't remember the weight I used, sorry

seated rows-145*20SS

*I did statics on eerything but the PJR's and the seated rows

*my negatives are really slow and controlled now

*I count the plates on the machines now cause the way the actual weight is written on the mahine it does not match up with the plates

*1 minute stretch on evrything but tri's (I have a little elbow pain)

I'm doing a real exxagerated stretch on the seated row hence the light weight.

bodyweight this morning was 198, right now I'm trying to tighten up a bit but have yet to really dig in with the cardio.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 28, 2009, 02:13:23 PM
2 workouts since the last post:

drag curl-155*18RP

wrist curl-100*22RP

calf sled-120*12 then partials to failure

seated leg curl-120*17RP

squat (on a smith-ass to the ground)-225*11

then I did 22 reps on a paramount leg press with 200lbs and did some ab work.



workout



declines on a smith-315*9RP

wide grip upright rows-155*18RP

dip mavhine-230*20

pulldowns-168*20RP

1 arm cable rows-170*4-6



that's a condensed version sorry, I havent been in the gym for a bit and kinda over-estimated what I could do on the declines, I really slowed down my negatives so that's why I'm going so lite on some things.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 07, 2009, 02:54:19 PM
I think I finally turned the corner and kicked it into gear, had a great workout on Monday.

Dip Machine-212.5*18RP, got 1 more rep than last time with 2.5 more lbs, I really slowed the negatives down on these so the poundages went down a little but these were heavy as hell, I then did a widowmaker with 100lbs for 20 reps straight setted. 

Paramount Press-10 plates+5lbs for 20 reps rest paused, I don't bother trying to figure out how much weight is on the machines anymore they're not listed on the plates but on the side and it doesn't line up right so I'm just counting plates from now on

PJR Pullover-55lbs for 22 reps rest paused

Paramount Pulldown-10 plates plus 3.3lbs for 19 reps rest paused, really slow negatives with these

seated row-150*20 reps straight setted

I did about a 20-30 second static on almost everything except the tri movement and the seated row, I did a 1 minute stretch for shoulders, tri's and back then I did a lighter stretch for chest but I held it for 90 seconds.

I'm alternating ab movements yesterday was a crunch machine, I did 6 plates for 21 reps straight setted then I went down and did the step mill for 20 minutes.

right now I weigh 198lbs, gained a littel weight since I started getting back into the gym but that's fine as long as my waist doesn't get out of hand I'm fine with it, now I have to start chisling the fat off.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 14, 2009, 05:35:26 PM
I've been working crazy hours so I have not had time to post.  here's 1 of my workous:

declines on a smith-295 x 17RP

wide grip upright row-155 x 21RP

dip machine for tri's-235 x 21RP

pulldowns-168 x 19RP

1 arm cable row-170 x 4 or 5 each arm

did the declines on a smith, same with the upright rows cause it saves my loweer back, did statics for everything followed by my stretches. all workouts ende with abs these days.  I did 1 SS with 7 plates on the paramount crunch machine.

did a little cardio on my off days.



Title: Re: Natural Al's DC training Journal
Post by: natural al on July 24, 2009, 04:00:56 PM
man....been workin like 60 hours a week so not alot of time to train or do cardio or anything really.  I'm gonna hit it tomorrow and hopefully that will be a good jumping on point for me.  this year has been junk as far as training...really everything BB related has gone down the toilet, I'm hoping the next few weeks will be really good.

current weight=201 LBS

I'm pretty soft right now, I've been in alot better shape at this weigh in the past. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 25, 2009, 01:11:45 PM
got up this morning and jumped on the bike to start the cardio routine, I'm still doing max-ot cardio and today was just about setting a baseline to beat the next time.  I didn't go nuts cause I want to ease into it.  I got 221 calories in 16 minutes ( on my bike, I don't know how accurate the "calories burned" are but it's what I go by)

hit the rec center as well:

decline press ( on a smith machine ) 305*17RP, then I did a widowmaker movement I came up with and a stretch for 1 minute.

lateral machine-80*19RP-super slow negatives and then a static hold for 20 seconds and a 1 minute stretch

dip machine-close grip for the tri's-240*16RP, no static and no stretch cause my elbow hurt afterwards

pulldowns-180*21RP-slow negatives

1 arm cable rows-180*4 each arm, I've been doing these for awhile and this might be the last time, I think I maxed out on them.  they're not really a great DC movement anyway but I wanted to try them.  I gotta come up with a replacement movement.

ab machine-7 plates for 21 reps, the weight isn't on the plates, it's off to the side and it's "offset" so I got sick of trying to line it up, from now on I'm just counting plates on a ton of machines.

did a few minutes on the treadmill afterwards.

good start.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 27, 2009, 03:24:10 PM
let's see, here's the last workout:

seated barbell curls-85*27RP with a 30 second standing static and a 1 minute stretch


toe press-440*12 done DC style

Leg Press-445*37SS-I wanted to get 50 reps straight setted but I totally failed at 37.

abductor machine-90*20 SS

hanging leg raise-28 SS

I lowered alot of my weights at the begining of this blast to concentrate on the negative aspects of the movements, especially the leg movements cause my knees were bothering me a bit at the end of the last blast.

abs are pretty simple, I rotate machine crunch's and hanging leg raises, I just go for reps on the hanging leg raise, try to beat it everytime, I'm up to 28 reps, next time I'll shoot for 29-30.  I never really did abs.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 30, 2009, 04:34:57 PM
lessee, here's what I did last workout:

paramount chest press-11 plates for 22 reps rest paused, did my widowmaker movement and a 1 minute extreme stretch

military press-165*35 repa rest paused, I hurt my shoulder awhile ago so I'm taking it slow with these, did a 30 second static and a 1 minute stretch-if my shoulder feels ok next time I'm bumping the weight up to 245....35 reps is a little to high IMO (these were on a smith machine)

reverse grip bench-145*24RP

assisted pull ups-I do these a little different than most, grip is parrellel (sp) and as I pull up I angle my body back so my lower pecs touch the bar, I got 22 reps with 40lbs of assistance-only my second time doing these.

I skipped the t bar rows cause I had to go get the kids but I got in my ab work, when I got home I did a max ot cardio session, 16 min and 245 calories burned.  heart rate got up to 171 BPM, these sessions are a bitch.  I might start skipping rope as well in the evening, maybe even some running.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 31, 2009, 01:37:21 PM
just did another max ot cardio session, got 250 calories...I did 5 minutes with the tension on 3, 5 min with it on 4 and the last 6 minutes on 5, HR hit 170.  I keep saying I'm gonna double session this ( 1 session in the am one in the pm) but I don't see how I could pull that off with the way my legs feel after 1 session. 

tomorrow should be bi's, forearms, legs and lower abs...I'm already fired up


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 01, 2009, 10:27:48 AM
today:

drag curl-155*18RP with the usual stretch and static hold

wrist curl-100*25RP

calf sled-120*13 done dc style, then did an unusual movement I came up with to finish them off

seated leg curl-150*21RP, no static and no stretch for these, hamstrings have been bothering me for a bit

squat-225*10, ass to the grass with a pause at the bottom, my back is the limiting factor with squatss

paramount leg press-200*23ish, I just went to failure, stopped counting at 20

adbudctor-90*22SS

1 minute quad stretch

hanging leg raise-1*30SS, I wanna work my way up to 100 reps

might do cardio later but my legs feel like jello right now.

weighed in at 196 this morning.


Title: Re: Natural Al's DC training Journal
Post by: natural al on August 06, 2009, 12:30:49 PM
had a coyuple of workouts since the last post....work has been insane but here is what I did last workout:

machine preacher-65*21RP, slow negatives, lonf static and a great stretch.

hammer curls-45*32RP

toe press #2-these are done with a 3 second stretch instead of the usual 15, thet are also rest paused vs. the usual which is one straight set, I got 34 reps with 275lbs

single leg leg press-275*22-24 SS, my left knee bothered me a bit

hanging leg raise-34 reps (going for 100 reps)


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 04, 2009, 02:49:56 PM
haven't been to the gym in weeks, hardly done anything physical at all.  I hope to get goin next week, I have to go slow to start out.  it's just been a shitty year trainin wise, I'm flabby as hell right now.

just wanted to vent a little.

been sick alot, don't really want to get into it but I hope to get goin either friday or this coming monday.

might post some pics in a few weeks if I vcan pull it together, we'll see.


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 08, 2009, 12:43:52 PM
made it through the first workout back, lowered my weights alot and changed some things up:
 
dip machine-200*19RP with a static and a stretch at the end, I lowered the weights as slowly as possible on everything.

paramount shoulder press-10 plates for 26 reps RP

single arm DB extention-did these laying down and lowered the weights to behind my head, I did then unilaterally cause my left tri is a ton better than my right so I wanted to see if this would help that out at all.  I did 25lbs for as many reps as possible straight setted just to establish a baseline for this movement, I got about 30 reps

pulldown-180*18RP again as slow as possible on the negative, my wrist popped a couple of times at the end so I might have cut this one short

seated row-228*9 and then 180*15

I did a few minutes of cardio afterwards very light stuff, I have a little bit of a cough today so that's not good, I was gonna do cardio today but I'm gonna take it easy so I don't get an infection in my lungs ( the asthma again....argg)


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 14, 2009, 02:20:52 PM
got sick as a dog after my last session so I took the week off, then started over from scratch.

dip machine-200*20RP with a 20 second static and a 1 minute stretch

paramount shoulder press-11 plates for 25 reps rest paused, static and stretch

single arm DB extentions-30lbs for 28 reps straight setted-new, still getting a feel for it.  I didn't go nuts, but they felt pretty good.

pulldowns-180*21RP

seated row-230*8 and then 180*15

second workout, this morning:

DB curls-40*21RP, static and stretch

wrist curls-65*22RP, 2 second stretch at the bottom of each rep

toe press-315*32RP, 3 second stretch

sumo leg press-315*20(SS), no lock out, really slow negative

leg press-315*25


I did everything with a super slow negative, probably the slowest I've ever done.  I almost think I went to slow, it was probably 4-5 seconds for everything.

on the sumo's and leg press I tried something new, no lock out, really slow negative.  My knees have been bothering me the last few weeks so I want to try to do some things to give them a break.

not my heaviest training but we'll see how it goes.


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 25, 2009, 08:09:38 AM
been in the gym a few times since the last post but I don't have my journal so I'll just post what I did last workout since that is pretty fresh in my head.  I'm down about 6lbs since I got goin again so that's good.

I'm really, really slowing down the negatives when I can, sometimes I forget on the first go.

pramount chest press-11 plates x 21RP-no static, still have to figure out exactly how I want to set this machine up.

DC Pull-ups-30lbs of assoistance x 15RP-I take a close nutreal grip on this and try to touch my low pecs on each rep, full extention, very slow negs.

military press on a smith machine-185 x 30RP-forgot about the slow negs on the first go but picked them up on the second and 3rd.

revers grip bench on a smith-135 x 28RP-I just added these in, don't know if I like em, my wrist didn't feel right but I still have to figure out eexactly what I want to do with it.  I didn't do the thickness movement I wanted to cause my low back didn't feel right.  did a ton of stretches and the treadmill.


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 27, 2009, 08:28:30 AM
goin in today to do the last workout of my "baseline" days, I've actually gotten through a 2 week cycle which is something I have not done in along time.  Did alot of cardio in the last few days, more than I usually do.  so today I have bi's, forearms and legs.  I know pretty much exactly what I want to do the only variable is how much weight I'm gonna use on everything, my initial thoughts are just to go moderate so I can get a good start.

time to go!


Title: Re: Natural Al's DC training Journal
Post by: natural al on November 28, 2009, 07:33:45 AM
mixed results yesterday:

drag curls-145 x 21RP, with a static and a 1 minute stretch, my wrist hurt afterwards and that never happens so I don't know what happened there.

hammer curls-40 x 35RP

calf sled-120 x 12 with a 15 second stretch, explosive positive and a slow negative.  I would have liked to have gotten 15 but I havent' done these in along time so I guess 12 was pretty good.  I can see an electronic clock when I do them so I used that for a true 15 seconds on the stretch, usually I count in my head, I'm not that far off but it seemed alot longer to me.

seated leg curl-150 x 18RP, really slow negs and a 35 second static at the end.

squat on a smith machine-I do these with my legs together and my feet a little out in front of my body so it looks like I'm sitting in a chair at the bottom.  I should have been able to get a decent amount of reps even with the slow negs but I only got 10 then my back started killing me.  the reason I do them on the smith is to save my back so this was a let down, I dropped the weight and did a widowmaker but that didnt' go well either.

at least I got through my first cycle fo movements and have a benchmark.....


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 13, 2010, 02:59:44 PM
I might get this going again.  I jsut got back in the gym after a long break, I was still training but maybe only once a week or at the most twice and I was only doing certain bodyparts.  still holding at around 196lbs but soft.  I start cardio tomorrow so we'll see,



Title: Re: Natural Al's DC training Journal
Post by: natural al on June 14, 2010, 01:56:24 PM
leg workout today:

all movements done on a magnum 45 degree leg press, no static holds cause my knees have been bothering me for a bit.

Toe Press DC variation #2-675 x 24RP, these are done with a 3 second stretch instead of the usual 15 second stretch, they are also rest paused where the other variation is a straight set.

sumo leg press-675 x 14 SS-again since my knees have been bothering me I do 1 straight set with enough weight where I can get at least 12 reps.

leg press-675 x 22 SS

did a 60 second stretch for everything at the end.  quick in and out. 


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 16, 2010, 03:27:56 PM
last workout didn't go to well, I totally blew my decline movement, I only got 9 reps total and I couldn't budge the I couldn't budge the weight so it was bad.  I was rushed and didn't get the whole thing in.  I'm not even gonna bother logging it cuase it was a mess from begining to end.  tomorrow is an off day from the gym but it's my first cardio day in a few weeks so that should be interesting.

sorry guys, I'm slow out of the gate these days.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 19, 2010, 03:52:29 AM
I strained my left bi about a month and a half ago so I haven't really done any direct arm work since thne.  it's still a little tender so I'm taking it really, really easy with it and then wrapping it before I do any back or chest work.  it seems to bother me alot on the negative of any straight bar pressing movement which is odd.  I was rushed yesterday but still got in a pretty heavy back session:


hammer curls-25 x 38RP-I went light to kind of baby my one arm, I changed up the range of motion from what I used to do and modified a few other aspects.

paramount machine pulldowns-14 plates + 6.6lbs x 16RP I did what I calll lat shrugs at the end to failure, it's just holding the bar with arms fully extended and pulling the shoulders down. 

seated rows-252 x 6 and then 192 x 13  not as heavy as I would like to go but I'm still babying the one arm. 


I did a one minute lat stretch at the end.  bodyweight is down to 192ish so that's good.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 20, 2010, 11:19:43 AM
today was legs day:

toe press:  330 x 14ss with a 15 second stretch, did partials to failure and then did a 1 minute stretch.

single leg press:  330 x 22ss with my left leg and 25 with my right, then I did a static hold on the leg extention machine, 70lbs for 90 seconds, first time I did these.

reverse leg press:  I kinda made this movement up, did 20 reps straight setted with each leg.

45 second stretch with each leg for hams and a 1 minute each for quads.
 
abs-rope crunches, I do these max ot style so I got 17 reps with 132lbs and then 13 reps with 134.5

I did max OT cardio on the stepmill when I was done, I don't like to do cardio after legs but my bike in the basement is all screwed up so I had to do it.  I got 173 calories in 16 minutes alternating between resistance level 5 and 6.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 22, 2010, 03:08:45 AM
last night:

dip machine-230 x 16RP

Chest Widowmaker-150 x 26SS-these are super wide incline press, it's kinda hard to describe exactly what I'm doing here but I usually do it at the end of the workout but I decided to start doing it right after my primary chest movement.  My shoulders and tri's took a little more of the load than I would have liked but my chest was fried afterwards. 

Press Behind the Neck-145 x 18RP 

I did not do a tri movement, my wrist was hurting when I was done, I didn't wrap it when I did the widowmaker...I don't know why.

I did my max OT cardio on the stepmil again, this time I did 175 calories in 16 minutes just bumping up the time spent on resistance level of 6.  today if I do it I'll bump up the 6's again and probably add a minute at 7.  I like to do small incrimental changes vs. going nuts and burning out.

weight is down to 193 so that's a good sign.


Title: Re: Natural Al's DC training Journal
Post by: natural al on June 28, 2010, 01:58:41 PM
workouts are going well, nothing spectucular to report.  My left arm is still bothering me a bit so I bought a wrap for it and am not doing any real direct bi movements..some really lite curls just to kind of rehab it.  taking extra time to warm up before back as well.

I'm up to 16 minutes on the step mill at resistance level 7....that is pretty brutal especially after doing legs.

nothing spectacular again....just working on getting back in the groove.

bw is at about 193 right now but I'm doing some form of cardio everyday, nothing over 20 minutes at a time.


Title: Re: Natural Al's DC training Journal
Post by: natural al on July 05, 2010, 10:08:34 AM
couple good workouts over the last few days.  chest, shoulders and tri's on Saturday and then forearms, bi's and back yesterday.  I got up early today and did some cardio on the step mill early.  my left arm is still bothering me on somethings so I'm taking it super lite with it.  nothing spectacular poundage wise to report just getting moving on some movements.  wish I had something exciting to post in this but right now I'm just trying to get my engine going now.  I've been stopping and starting for awhile now so if I can stay on track I'll be happy.


Title: Re: Natural Al's DC training Journal
Post by: davie on October 15, 2010, 04:39:47 AM
Al, good to see your still at it and still DC'ing.n I tried a half DC workout today after reading my logg book from last year, couldnt get anywere near the weight/reps i was using on Closegrip, wow humbling lol.

Davie