Author Topic: Natural Al's DC training Journal (Read 182210 times)

natural al · « **Reply #100 on:** March 25, 2007, 06:46:05 AM »

Quote from: Lugar on March 25, 2007, 05:45:09 AM

me too....legs today;......you guys dont free squat? What is your routine? Havent done high rep for eons.....good for mass?

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.

haider · « **Reply #101 on:** March 25, 2007, 09:57:01 PM »

lets see some workouts big guy, try to stay on topic fuckers

natural al · « **Reply #102 on:** March 26, 2007, 09:21:41 AM »

Quote from: haider on March 25, 2007, 09:57:01 PM

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.

natural al · « **Reply #103 on:** March 27, 2007, 09:34:50 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.

Lugar · « **Reply #104 on:** March 27, 2007, 10:34:09 AM »

no deads?? str8 rows??

natural al · « **Reply #105 on:** March 27, 2007, 11:44:37 AM »

Quote from: Lugar on March 27, 2007, 10:34:09 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.

Lugar · « **Reply #106 on:** March 27, 2007, 03:01:27 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!'

davie · « **Reply #107 on:** March 27, 2007, 03:10:32 PM »

DC is a mass building routine lugar.

Its awesome

davie

Lugar · « **Reply #108 on:** March 27, 2007, 03:26:43 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!

Lugar · « **Reply #109 on:** March 28, 2007, 07:22:46 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?

natural al · « **Reply #110 on:** March 29, 2007, 10:05:42 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.

Lugar · « **Reply #111 on:** March 29, 2007, 10:27:52 AM »

so smith is ok for chest?

natural al · « **Reply #112 on:** March 29, 2007, 10:51:12 AM »

Quote from: Lugar on March 29, 2007, 10:27:52 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.

natural al · « **Reply #113 on:** March 30, 2007, 09:45:15 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.

Lugar · « **Reply #114 on:** March 30, 2007, 11:01:04 AM »

my aux day for today ok in my journal bro?

Lugar · « **Reply #115 on:** April 02, 2007, 06:20:10 AM »

http://www.getbig.com/boards/index.php?topic=135530.50

davie · « **Reply #116 on:** April 02, 2007, 06:22:43 AM »

Quote from: Lugar on April 02, 2007, 06:20:10 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

natural al · « **Reply #117 on:** April 02, 2007, 11:50:47 AM »

underhand grip pulldowns-220*14, 60 second stretch

BB Rows-265*4
185*18

wide grip cable curl-new

-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.

natural al · « **Reply #118 on:** April 03, 2007, 09:48:34 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.

benjamin pearson · « **Reply #119 on:** April 03, 2007, 09:53:02 AM »

good job on the incline press impressive lift!

natural al · « **Reply #120 on:** April 03, 2007, 10:23:57 AM »

Quote from: benjamin pearson on April 03, 2007, 09:53:02 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.

Lugar · « **Reply #121 on:** April 03, 2007, 10:38:54 AM »

then why use the smith if you feel its sub par?

?//

natural al · « **Reply #122 on:** April 03, 2007, 11:24:30 AM »

Quote from: Lugar on April 03, 2007, 10:38:54 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.

haider · « **Reply #123 on:** April 03, 2007, 11:57:57 AM »

Quote from: natural al on April 03, 2007, 11:24:30 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

natural al · « **Reply #124 on:** April 03, 2007, 12:17:02 PM »

Quote from: haider on April 03, 2007, 11:57:57 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.