So watch me crash and burn hahah! I'm going to try this out please feel free to make any comments to my log. If you feel something is not correct or i should add something else let me know. Ill start this tomorrow i will also post my diet later :BP:
Andy James attempt to DC training
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Awesome, good luck to you!Personal trainer, sports nutritionist, figure coach, freelance writer, distance runner, and insane person
http://www.sarahpersonaltraining.comComment
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so i plan on training like this ( example)
Monday,Wednesday and Friday
workouts
A
biceps: barbell curls rep rang at 15-20 *stretch*
forearms: forearm curls rep rang straight set of 12 reps*stretch *
back width: lat pull down rep rang 15-20*stretch *
back thickness: deadlifts rep rang 6-8 straight set *stretch *
B
chest: hammer strength incline press rep rang 11-15*stretch *
shoulders:smith machine shoulder press rep rang 11-15*stretch *
triceps: tricep push down rep rang 11-15*stretch *
c
calves: calve raises straight set of 12 reps very slow and 15 sec hold at the bottom of movement *stretch *
hams: leg curls rep rang 20-30*stretch *
quads: squats straight set of 4-6 reps with a 20 rep widowmaker *stretch *
every week i will rotate the workouts starting with a different workout each week example
week 1
mon= workout a
wed=workout b
fri= workout c
week 2
mon=workout b
wed=workoutc
fri=workout a
and so on........
how does it look i will start this todayComment
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10-8-07 current weight 220lbs
ok so it went pretty good i felt my intensity very high and i wanted to throw up after but here it is
Workout A
Seated preacher barbell curls
70x15 rest pause 15 sec 70x10 rp 15 sec 70x5 hands were shaking! *stretch*
Forearm curls
straight set 100x10 reps *stretch*
Lat pull down
170x10 rp 15 sec 170x8 rp 15 sec 170x5 *stretch*
Deadlifts
straight set followed by Widowmaker ( im not sure if i was supposed to ad the widow maker correct me anyone if im wrong i still did it this week though)
405x6 widowmaker 225x20 ( that was interesting!)
so how is it ? good bad? im going to do cardio early tomorrow morning
thanks for any suggestionsComment
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Andy - Are you basing your routine off of the "advanced" lifter routine? Although you might be an experienced lifter, you are not experienced with DC and might want to switch to the other routine that has you spliting your body groups into two. This way you get used to the routine and can modify it accordingly
just my 2 centsComment
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Widowmakers are only for legs unless you are an elite level bodybuilder trying to bring up a weak point. The 3 way split is also intended for high level/elite bodybuilders who have gained all they can with the 2 way split.
I would recommend starting with the 2 way split and working that until you gain all you possibly can with it... that is the split that goes: Chest/Shoulders/Triceps/Back Width/Back Thickness and Biceps/Forearms/Calves/Hams/QuadsComment
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Originally posted by PTAaronWidowmakers are only for legs unless you are an elite level bodybuilder trying to bring up a weak point. The 3 way split is also intended for high level/elite bodybuilders who have gained all they can with the 2 way split.
I would recommend starting with the 2 way split and working that until you gain all you possibly can with it... that is the split that goes: Chest/Shoulders/Triceps/Back Width/Back Thickness and Biceps/Forearms/Calves/Hams/Quads
ok great and thank you for clearing that up for me the split you gave me how would that be split during the week? like what days are for which muscle groups ?Comment
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Originally posted by mikeybA few other points.
Back thickness shoot for 2sets of 12
Squats shoot for 1set of 8-10, 1set of 4-6 and then the 20rep widowmaker.
Deads should mimick something like squats aswell BUT without the widowmaker.Comment
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ahh such as
(Week 1)
Monday: Chest/Shoulders/Triceps/Back Width/Back Thickness
Wednesday:Biceps/Forearms/Calves/Hams/Quads
Friday:Chest/Shoulders/Triceps/Back Width/Back Thickness
(Week 2)
Monday:Biceps/Forearms/Calves/Hams/Quads
Wednesday:Chest/Shoulders/Triceps/Back Width/Back Thickness
Friday:Biceps/Forearms/Calves/Hams/Quads
and you keep alternating workouts
right?
Im really sorry if im wrongComment
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