well, if you gave it an honest try then I can't fault you for it. I'd like to know what kind of training you did prior to starting DC and what you're program looked like while you were doing it before you stopped. DC is really a totally different mindset and it takes alot of getting used to. IF you ever want to readdress it in the future post your routine and we can take a look at it....who knows maybe we can do a few little tweaks and you'll feel better about it.
First, some quick stats: 31 y/o, 6’0, 255 lbs, @ 12-14% BF; best lifts are 405 bench, 550 squat, and 575 deadlift (all competition in July); been lifting 6 years.
I was at a 3-day split before DC (Mon, Wed, Fri); Chest/Tri, Back/Bi, Legs/Shoulders/Traps (calves were trained with abs 3 times a week). 3 exercises of 2-3 sets per muscleg group (except traps, which is just very heavy shrugs). Rep range usually 6-10, except deadlift and squats which were 5x5.
OK, so here is what I did for DC:
U1
Incline Smith Press (11-15rp)
Military Press (11-20rp)
Close Grip Bench Press (11-20 rp)
Close Grip Pulldown (11-15rp)
Deadlift (6-9, 9-12)
L1
Preacher Curl (11-20rp)
Hammer DB Curl (10-20)
Leg Press Calf Raises (10-12)
Seated Leg Curl (15-30rp)
Squats (6-10, 20 widowmaker)
U2
Machine Press (11-15rp)
Machine Military Press (11-15rp)
EZ Bar Triceps Extensions (15-30rp)
Front Pulldowns (11-15rp)
T-Bar Row (10-12) (done with barbell in corner)
L2
Dumbbell Curls (11-20rp)
Reverse Grip 1-Arm Cable Curls (10-20)
Seated Calf Raises (10-12)
Sumo Leg Press (15-25)
Hack Squat (6-10, 20 widowmaker)
U3
Decline Bench Press (11-15rp)
Upright Row (11-20rp)
Reverse Grip Bench Press (11-20rp)
Front Rack Chinups (11-20rp)
Rack Deadlifts (6-9, 9-12)
L3
EZ Bar Curls (11-20rp)
Cable Forearm Curls (10-20)
Smith Machine Calf Raises (10-12)
Stiff Legged Deadlifts (15-25)
Front Squats (6-10, 20 widowmaker)
I did extreme stretching for each bodypart after it was worked. I did (and still do) cardio and abs on Tues, Thurs, and Sat. Cardio is 30 minutes on bike (5 minutes getting to target HR, 20 minutes target, 5 minutes getting below target HR). Abs alternate between the following:
ABS 1
Cable Crunch (4x30)
Reverse Crunch Plus (extra extension and hold at top; 4x10)
Oblique Crunch on Roman Chair (4x20, no rest)
Floor Crunch (4x20)
ABS 2
Cable Crunch (alternating sides, 4x60)
Lying Leg Raise (on bench, 4x15)
4-Count Flutter Kicks (3x30)
Feet-Propped Crunch (2x30)
I just feel that I am incapable of giving all of my bodyparts the attention they need with the DC volume and split. For instance, if I am not shrugging and doing something specifically targeting my rear delts, my whole trap/shoulder region gets out of balance.