Andy James attempt to DC training

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Andy James G

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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:
 
Best of luck Andy, will be sure to keep an eye on your training log.
 
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.
 
Good luck my friend. We will be checking back. Best wishes to you.
 
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
 
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
 
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
 
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.
 
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
 
PTAaron said:
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
Click to expand...


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 ?
 
mikeyb said:
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.
Click to expand...

got it and thank you the information is very helpful
 
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.
 
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
 
You got it. :) 3 versions of each workout, different exercises each time.
 
PTAaron said:
You got it. :) 3 versions of each workout, different exercises each time.
Click to expand...

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 :-)
 
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.
 
PTAaron said:
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.
Click to expand...


This helps me out even more i will do this split thank you Aaron i really appreciate the help you are giving me
 
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
 
Looks much better! Remember to end each part of each RP on a slow negative. ;) Just feel like throwing in random tips!
 
PTAaron said:
Looks much better! Remember to end each part of each RP on a slow negative. ;) Just feel like throwing in random tips!
Click to expand...


Awesome thanks man the tips help :-)
 
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