DC Advocates, post your progress

[Tom Treutlein]

Anyone and everyone who has done DC training, please post up your information. How long did you use his program? To what extent did you follow it? What was your diet/training split like? And most important, if you don't want to put all of that, tell me how long you did it for, then the measurements/bodyweight/BF% changes that occurred in that time.

 

[Tom Treutlein]

No one?

 

[Dieharder]

well i already posted mine in one of your previous threads

 

[poopmonkey]

I've been using DC style routine for a few months now. Actually using it while cutting and strength has gone up every workout. I'm far from the biggest guy anywhere but an example of progress would be doing dips with 25 lbs tied on my waist for 10 reps, and then last night I did 65 lbs for 10 reps. Not a bad increase while dropping bodyfat.
-

 

[napolean22]

Progress was good.

I used the DC program for 3 months (while on a lean-gaining cycle).
Squat: 245lbs (before) -- 315 (after)
Bench: 235lbs (before) -- 265 (after)
Deads: 245lbs (before) -- 315 (after)

gained 8 solid lbs...just about 2 months post cycle.
So over all, I was impressed. The one thing that stands out is that I've managed to keep most of my strength gains.

I have since switched to the 5x5 program for some variety, but I'll definitely use DC again in a few months.

 

[guldukat]

Let's see...you really want this opus? No shit, it's really long...I've got 15 min. to kill.

I've done DC for about a year. After the first month, I followed the training pretty much to the letter. I was 5'6", 226 and 14% bf when I started and I'm 245, 16.5% bf right now.

(Aside: for a time, I believed the caliper measurements I'd been taking and was convinced I was closer to 13%. After seeing Needsize at 11% and 240, though, I KNOW those measures were too generous. Underwater weighing done at my alma mater corroborated that last week *tears*)

I'd probably be heavier and stronger now, but I:

A--have trained naturally

B--came down with the flu in Nov., dropping to 233

C--and in mid. Dec., I really screwed up something in my upper back.

After treating the pressure points in my lat and teres major, I'm about back to where I was strength-wise. I'd lost 100 lbs. on most presses, so I am VERY happy to have things back where they were. If you want specifics, please ask.

Measurements...my arm was 18" when I started. I'd been right at 19" before I got sick, and it looks like I'm back to that.

Calves were 17" at the start, and are a little over 18" right now. Waist went from 34.75" to 36" I think. Chest 49" to 51.25". I haven't kept track of too much else, and don't intend to until I'm lean...boasting about a big measurement when you're fat is pointless, eh?

One thing I have been very bad about is a good bulking diet. I eat, but I haven't slammed the protein like I should've. I always get like that when I'm writing.

My training partner's also followed the routine for a year. I don't have his measurements, so some basic stats and strength gains are:

before after
6'1", 160 to 6'1", 175, bodyfat held steady at 9%.

bench--225x2 to 270x3, 290x1 touch-and-go in about 3 months. Then he dropped this and went back to dips.
Hammer incline--180x8 to 250x7?
pull-up--160x9 to 175+60 (235)x6
dip--160+25x10 to 175+90 (265)x7
BB curl--80x8 to 105x7
leg press--500x6 to 600x11, 700x5
squat slightly below parallel--225x2 to 295x~6
SLDL--185x8 to 245x7, much more strict execution

You get the idea. Had my training partner EATEN and stopped that fricking jogging, he would've gained more weight, especially in the legs. Understandably, he didn't have much appetite after his fiance broke up with him, though. That also cost both of us probably 6 weeks of hard training.

-Sean

 

[Sebass67]

Progress was good.

I used the DC program for 3 months (while on a lean-gaining cycle).
Squat: 245lbs (before) -- 315 (after)
Bench: 235lbs (before) -- 265 (after)
Deads: 245lbs (before) -- 315 (after)

gained 8 solid lbs...just about 2 months post cycle.
So over all, I was impressed. The one thing that stands out is that I've managed to keep most of my strength gains.

I have since switched to the 5x5 program for some variety, but I'll definitely use DC again in a few months.

How long have you been training for? How does this differ from your gains up to this point?

 

[Tom Treutlein]

Not bad for some. Guldukat, not the type of results I was expecting from DC training. I was hoping to hear some really massive numbers from everyone. Though, I guess you've been training for some time so it may be more difficult to progress. Not to mention all the events faltering your training throughout the year.

Anyway, it was between this and HST for myself. Though I do want strength also (and HST is obviously not ideal for this) I feel that size is more important to me right now, and seeing as most HST users have gained about 6-9 lbs. per cycle (only 8 weeks time, without having to eat such massive amounts [i.e., 2xbodyweight in protein]) I think I'm going to give HST a run first. I'd like to follow a complete DC program one day, but the money is still an issue, and I can't afford all that food.

 

[JKurz1]

Let's see...you really want this opus? No shit, it's really long...I've got 15 min. to kill.

I've done DC for about a year. After the first month, I followed the training pretty much to the letter. I was 5'6", 226 and 14% bf when I started and I'm 245, 16.5% bf right now.

(Aside: for a time, I believed the caliper measurements I'd been taking and was convinced I was closer to 13%. After seeing Needsize at 11% and 240, though, I KNOW those measures were too generous. Underwater weighing done at my alma mater corroborated that last week *tears*)

I'd probably be heavier and stronger now, but I:

A--have trained naturally

B--came down with the flu in Nov., dropping to 233

C--and in mid. Dec., I really screwed up something in my upper back.

After treating the pressure points in my lat and teres major, I'm about back to where I was strength-wise. I'd lost 100 lbs. on most presses, so I am VERY happy to have things back where they were. If you want specifics, please ask.

Measurements...my arm was 18" when I started. I'd been right at 19" before I got sick, and it looks like I'm back to that.

Calves were 17" at the start, and are a little over 18" right now. Waist went from 34.75" to 36" I think. Chest 49" to 51.25". I haven't kept track of too much else, and don't intend to until I'm lean...boasting about a big measurement when you're fat is pointless, eh?

One thing I have been very bad about is a good bulking diet. I eat, but I haven't slammed the protein like I should've. I always get like that when I'm writing.

My training partner's also followed the routine for a year. I don't have his measurements, so some basic stats and strength gains are:

before after
6'1", 160 to 6'1", 175, bodyfat held steady at 9%.

bench--225x2 to 270x3, 290x1 touch-and-go in about 3 months. Then he dropped this and went back to dips.
Hammer incline--180x8 to 250x7?
pull-up--160x9 to 175+60 (235)x6
dip--160+25x10 to 175+90 (265)x7
BB curl--80x8 to 105x7
leg press--500x6 to 600x11, 700x5
squat slightly below parallel--225x2 to 295x~6
SLDL--185x8 to 245x7, much more strict execution

You get the idea. Had my training partner EATEN and stopped that fricking jogging, he would've gained more weight, especially in the legs. Understandably, he didn't have much appetite after his fiance broke up with him, though. That also cost both of us probably 6 weeks of hard training.

-Sean

so, you got fat................

 

[Debaser]

so, you got fat................

I think it's very impressive that he gained 11 lbs of muscle naturally when he was already so advanced. It sounds like he's really pushing his genetic boundaries.

I have had great results on the program, if I remember correctly I put on my first 40 or so lbs of muscle using mostly his program (in about a year's time). Now I'm a bit more interested in programs like Bill Starr's 5x5, but I would recommend DC training to anyone.

 

[JKurz1]

Debaser---> You know I was joking............I actually think its quit impressive myself........Hey, I thought you were going to shoot me a routine bro........

 

[guldukat]

Not bad for some. Guldukat, not the type of results I was expecting from DC training. I was hoping to hear some really massive numbers from everyone. Though, I guess you've been training for some time so it may be more difficult to progress. Not to mention all the events faltering your training throughout the year.

My weight gain wasn't substantial for several reasons. Foremost, my diet was terrible. My protein consumption in particular was shameful.

Under the circumstances, and after doing this for 12 years, though, I wasn't too disappointed with a 10 lb. LBM gain. Around 200 lbs. of lean mass at my height, natural, is probably pushing my genetic envelope.

I should also note my strength gains were pretty good. I think at first I was struggling with 275x8 on SLDL, and I've done that for 25 reps, continuous, recently. I can't call that failure, either, since my grip gave out.

Looking back at my last post, I wonder if maybe you're confused by some of those training poundages listed? I ain't super strong either, but those weights weren't mine!!! :lol:

And when you think about it, my training partner moving a weak 225x2 bench to a somewhat decent 270x3 in 3 months is pretty damn good. He's still skinny, but packing 15 lbs. on a guy who runs 4x a week and eats like a 3 year-old girl is no small feat. Put him on a solid diet and a couple cycles, and his results would've been unbelievable.

 

[guldukat]

Heh...thanks, Debaser I knew you were kiddin', though, JKurz Especially since I was already fat at 226, LOL.

I was fairly happy with the weight gain, but it's not really faithful to the program's efficacy. When it comes to food, I can be a very lazy fucker. Dante would have my head if he saw the way I ate.

 

[Tom Treutlein]

Well 15 lbs. on him in a year, though. My main reason for not trying this program now is the money. I can't buy and prepare all this food.

 

[JKurz1]

Then dont do it!!!!!!! If you arent willing to put the fuel in your body, or dont have the loot, this routine will bury you,.......although what does a few bags of whey, some tuna cans, milk, lean meat, oats, cost nowadays? Prob. under $50?

 

[napolean22]

How long have you been training for? How does this differ from your gains up to this point?

I've been training for 4 years (although I shouldn't count the first one, cause I had know idea wtf I was doing...training/diet). Also I just picked up the needle last May...ran two cycles since (1st test/dbol -- 2nd test/EQ). My gains have been better this year (yes I am using anabolics, but my training and diet have been 100 times more strictly followed). Since May I have put on 20lbs of muscle.