Andy James attempt to DC training

[Andy James G]

You got it. 3 versions of each workout, different exercises each time.

Awesome thank you man! i think ill start that split tomorrow

with Biceps/Forearms/Calves/Hams/Quads i kinda messed up already but now i know

today was cardio i did 40 min low intensity but i felt good. Time for school later and thanks again everyone :-)

[izziedm32]

Nice info on this thread. Keep up the good work

[PTAaron]

Andy - if it will help, I'll post my split. I do triceps before shoulders - but that is because of some other issues I had... so do it the "right" way when you do it. Here it is:
Workout 1
Incline Barbell Bench Press (goal 11-15 RP)
EZ Curl Triceps on the Floor (goal 15-20 RP) - higher reps for elbow health...
Smith Machine Shoulder Press (goal 11-15 RP)
Rack Chins to the Front (goal 15-20 RP)
Close Grip Cable Row (goal 12 reps straight set)

Workout 2
Preacher EZ Curl (goal 15-20 RP) - my biceps respond better to higher reps
Dumbell Hammer Curl (goal 12-20 reps, straight set, 6 second negatives)
Leg Press Calf Raise (goal 12 reps with 5 second negatives and 15 second stretch each rep)
Prone Hamstring Curls (goal 20-30 RP)
Barbell Squat (goal 1 set 8-12, 1 set 4-8, widowmaker) - I do the heavier set first

Workout 3
Decline Barbell Bench Press (goal 11-15 RP)
Close Grip Bench Press (goal 11-15 RP)
Dumbell Shoulder Press (goal 15-30 RP) - higher reps with dumbells for safety
Rack Chins Behind the Head (goal 15-20 RP) - only to ear level with bar
Rack Deadlift (goal 8-12, 4-8) - again I do my heavier set first

Workout 4
Alternating Dumbell Curl (goal 15-20 RP)
Reverse Grip Preacher Curl on Machine (12-20 reps, 6 second negatives)
Hack Squat Calves (12 reps DC Style)
Hack Squats (goal 8-10; widowmaker)
Stiff Leg Deadlift (goal 6x6 - increase weight each set, no rest between sets) - done last for safety, don't want to kill low back then try to do hacks.

Workout 5
Nautilus Vertical Bench (goal 11-15 RP) - added this one in when i hurt my shoulder... just doing it now until i max the machine out
Tricep Pullovers (goal 15-20 RP)
Hammer Strength Shoulder Press (goal 11-15 RP)
Front Pulldowns (goal 15-20 RP)
Smith Machine Bent Rows (goal 12 reps straight set)

Workout 6
Barbell Drag Curl (goal 15-20 RP)
1-Arm Reverse Cable Curl (goal 12-20 straight set with 6 second negative)
Cybex Rotary Calf Machine (goal 12 reps DC Style)
Sumo Leg Press (goal 12-20 straight set)
Leg Press (goal 8-10 straight set; widowmaker)

*The widowmakers should be around 20% lighter than your "real weight"... any lighter than that on leg press or hacks you are not working hard enough.

**Extreme Stretches for each bodypart can be done immediately after the bodypart is worked, or grouped at the end. For example: after doing chest/triceps/shoulders you can do those 3 stretches together before hitting back.

[Andy James G]

Andy - if it will help, I'll post my split. I do triceps before shoulders - but that is because of some other issues I had... so do it the "right" way when you do it. Here it is:
Workout 1
Incline Barbell Bench Press (goal 11-15 RP)
EZ Curl Triceps on the Floor (goal 15-20 RP) - higher reps for elbow health...
Smith Machine Shoulder Press (goal 11-15 RP)
Rack Chins to the Front (goal 15-20 RP)
Close Grip Cable Row (goal 12 reps straight set)

Workout 2
Preacher EZ Curl (goal 15-20 RP) - my biceps respond better to higher reps
Dumbell Hammer Curl (goal 12-20 reps, straight set, 6 second negatives)
Leg Press Calf Raise (goal 12 reps with 5 second negatives and 15 second stretch each rep)
Prone Hamstring Curls (goal 20-30 RP)
Barbell Squat (goal 1 set 8-12, 1 set 4-8, widowmaker) - I do the heavier set first

Workout 3
Decline Barbell Bench Press (goal 11-15 RP)
Close Grip Bench Press (goal 11-15 RP)
Dumbell Shoulder Press (goal 15-30 RP) - higher reps with dumbells for safety
Rack Chins Behind the Head (goal 15-20 RP) - only to ear level with bar
Rack Deadlift (goal 8-12, 4-8) - again I do my heavier set first

Workout 4
Alternating Dumbell Curl (goal 15-20 RP)
Reverse Grip Preacher Curl on Machine (12-20 reps, 6 second negatives)
Hack Squat Calves (12 reps DC Style)
Hack Squats (goal 8-10; widowmaker)
Stiff Leg Deadlift (goal 6x6 - increase weight each set, no rest between sets) - done last for safety, don't want to kill low back then try to do hacks.

Workout 5
Nautilus Vertical Bench (goal 11-15 RP) - added this one in when i hurt my shoulder... just doing it now until i max the machine out
Tricep Pullovers (goal 15-20 RP)
Hammer Strength Shoulder Press (goal 11-15 RP)
Front Pulldowns (goal 15-20 RP)
Smith Machine Bent Rows (goal 12 reps straight set)

Workout 6
Barbell Drag Curl (goal 15-20 RP)
1-Arm Reverse Cable Curl (goal 12-20 straight set with 6 second negative)
Cybex Rotary Calf Machine (goal 12 reps DC Style)
Sumo Leg Press (goal 12-20 straight set)
Leg Press (goal 8-10 straight set; widowmaker)

*The widowmakers should be around 20% lighter than your "real weight"... any lighter than that on leg press or hacks you are not working hard enough.

**Extreme Stretches for each bodypart can be done immediately after the bodypart is worked, or grouped at the end. For example: after doing chest/triceps/shoulders you can do those 3 stretches together before hitting back.

This helps me out even more i will do this split thank you Aaron i really appreciate the help you are giving me

[Andy James G]

ok so like some of you have seen i changed my training split with the big help of Aaron and and a few other cool people heres what went down today. I think the most important thing i have to remember is to chose my weight wisely and to remember the rep rang.

Flat DB press
100`sx9 (almost had ten but my arm gave outx5x2 stretch

smith machine shoulder press
140x10x5x2 stretch

DB ext
70x12x7x4 stretch

(back width) lat pull down
140x15x8x6

(back thickness) cable rows
250x6 200x10 stretch

[PTAaron]

Looks much better! Remember to end each part of each RP on a slow negative. Just feel like throwing in random tips!

[Andy James G]

Looks much better! Remember to end each part of each RP on a slow negative. Just feel like throwing in random tips!

Awesome thanks man the tips help :-)

[Andy James G]

40 Min cardio today