FREDS DC JOURNAL

[2BIGFRED]

Ok this week is about just getting use to the weights.My weights are all light this week and I will have to increase them because im way out of my rep ranges on certain exercises.I will write the workouts in all caps.Im doing the 3 way split for more advanced people with better recovery if your not strong or advanced or just starting DC then the 2 way split is what you want.



MON. 12-31-07 A-1

BICEPS
EZ BAR PREACHER CURL-70LBS+bar-12-8-7
WIDOWMAKER PREACHER CURL- 30LBS+bar- 30 REPS

FOREARMS
REVERSECABLE CURLS 90LBS- 12

STRECTH 60SEC

BACKWIDTH
RACKCHINS BW+35LBS 10-5-4
WIDOWMAKER CLOSEGRIP PULLDOWNS 140-12

BACKTHICKNESS
T BAR-240+barLBS-7
T BAR-135+barLBS-15


STRETCH BW+25LBS 45 SEC


As you can see I need to go a lot heavier on some stuff but im just getting the feel this week.

 

[2BIGFRED]

1-1-08 Tues b-1


CHEST
MACHINE PRESS 230LBS 12-7-5 (DID SOME GOOD NEGATIVES ON THIS AND STATIC HOLD)
WIDOWMAKER PEC DECK PUSH 70LBS -30

STRECTCH 50LBS -60 SEC.

DELTS
DB PRESSES 70LBS-14-8-4
STRETCH 60 SEC.

TRICEPS BB SKULLS 115LBS-10-6-4
WIDOWMAKER PRESSDOWNS 90LBS.-30

STRETCH 60 SEC WITH 35LB DB IN EACH HAND



Im going slow on all my reps so my strength is down some on some exercises but i will start throwing some heavy stuff after I get the feel for all my exercises being rest paused

 

[2BIGFRED]

1-3-08 THURSDAY

CALVES
TOE PRESS ON LEG PRESS 360+SLED-10( DC STYLE)
WIDOWMAKER STANDING CALF RAISES 320-35

HAMSTRINGS
SUMO LEG PRESS 540+SLED 8-4-3 should have done a straight set here
STRETCH 60SEC.

QUADS
SQUAT
515-6
315-20

Felt good but was dissapointed in myself on squats today I have done more then that before.
STRETCH 60SEC.

 

[Thate]

I know the 2 way split is a 4 day program, how many days is the 3 way?

 

[2BIGFRED]

I know the 2 way split is a 4 day program, how many days is the 3 way?

The 2 way is a 3 way program M-W-F. the 3 way is M-T-TH-F

 

[GetBigger]

ill be following this bro. wanted to give DC a try myself or STS

 

[Thate]

The 2 way is a 3 way program M-W-F. the 3 way is M-T-TH-F

Gotcha, I'll be back on the 4-day system later this year.

 

[Big Donkey]

lookin good dude. can't wait to see your numbers in after a few weeks. nice widowmaker on squats damnnnnnnn

 

[2BIGFRED]

1-4-08 FRIDAY

BICEPS
BB CURLS-115LBS-14-7-4
WM PREACHER CURL 40+BAR-25


FOREARMS
HAMMER CURLS 70LB DBs-12

STRECTCH 60 SEC

BACKWIDTH
CLOSEGRIP PULDOWNS 220LBS 8-4-3
WM CLOSE GRIP 140-20

BACKTHICKNESS
BB ROWS 315-8
245-12

STRECTCH 60 SEC

 

[2BIGFRED]

1-8-08

CHEST
INCLINE DBs 120 12-7-3
PEC DEC PRESS/PUSH 90 20
STRECTH 50LB DBs 70 SEC


DELTS
HAMMER PRESS
275 7-3-2
STRECTCH 60 SEC

TRICEPS
EZ SKULLS ON FLOOR
100+ BAR 14-6-4
PRESSDOWNS 130LBS 30

STRETCH 60 SEC WITH 45LB DBs each hand


A little weak since I have been sick but overall not too bad.

 

[2BIGFRED]

1-9-08

CALVES
STANDING 270(3 plates each side)+ SLED=10 DC STYLE
WM- 410(4 plates each side plus 25 plate each side)+SLED=38


HAMSTRINGS
SEATED LEG CURLS 140=15-6-4
STRETCH 60 SEC.


QUADS
HACK SQUAT 560+SLED(6 plates each side plus a 10 on each side)=15 (Should have went heavier but I didnt think I would do this many.I will go a lot heavier next time)


WM-LEG PRESS 360+ SLED(4 plates each side)=20 (The hacks kicked my butt!!!)
STRETCH 60 SEC.



The best workout yet the hacks killed me.I can see on those Im going to be moving some good weight!!!

 

[Arsehole_John]

Keep at 'er big man, lookin dandy

 

[GetBigger]

nevermind

 

[Trapology]

How do u like it fred, i was going to try this soon also

 

[2BIGFRED]

update later I have been very busy

 

[2BIGFRED]

Ok im going to just start and update this from this week since I was so busy last week



CHEST
BB INCLINE
265-8-4-3

STRETCH-75 SEC

WIDOW MAKER PEC DECK PUSH/PRESS 100LBS-16


SHOULDERS
MACHINE PRESS
230LB-10-6-4

STRETCH 70 SEC

TRICEPS
CLOSE GRIP
225- 8-6-3

WIDOW MAKER PRESSDOWNS 140LB -30

STRECTH 60 SEC

 

[GetBigger]

How do u like it fred, i was going to try this soon also

wondering the same thing.