Andy James attempt to DC training

[Andy James G]

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:

[keith]

Best of luck Andy, will be sure to keep an eye on your training log.

[PTAaron]

Post up the exercises you are going to use, and your plan for the rep ranges... that way we can fix any problems there right away.

[SarahPT]

Awesome, good luck to you!

[ironmaidn]

Good luck my friend. We will be checking back. Best wishes to you.

[Andy James G]

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 today

[Andy James G]

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 suggestions

[mikeyb]

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 cents

[mikeyb]

A 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.

[PTAaron]

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/Quads

[Andy James G]

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/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 ?

[Andy James G]

A 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.

got it and thank you the information is very helpful

[PTAaron]

mon:a1 wed:b1 fri:a2 mon:b2 wed:a3 fri:b3 where a is the 3 versions of the chest day, and b is the 3 versions of the leg day.

[Andy James G]

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 wrong

[PTAaron]

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