so many friggen training routines

[liftingfreak1983]

and yes, ppl will stare at you while doing the stretches and statics. they are weird, but they work. i guarantee during a static hold someone watching thinks im trying to push another rep out, and they want to come help. and during the chest stretch, ppl think im crazy holding a DB fly out and just laying there for a minute.

haha the same shit happens to me!! people always try to come and help me and im like "leave me the fuck alone im tryin to stretch." i guess thats what i get tho working out at 24 hour fitness

 

[i be kiz]

athlete please post your dc routine...im sure it would help me make mine.

 

[Tom Treutlein]

Kiz, you want mine too? I'm starting this Monday.

 

[i be kiz]

of course BFS...anyone who wants to post ANY information personal or otherwise regarding DC...feel free.

 

[from zero]

of course BFS...anyone who wants to post ANY information personal or otherwise regarding DC...feel free.

Read the sticky. It's well worth the time.

 

[athlete0185]

athlete please post your dc routine...im sure it would help me make mine.

Monday - Day 1

CHEST - flat bench smith press (12 rp = 6, 4, 2), 30 second static hold, then chest stretch
SHOULDERS - standing military press (12 rp), 30 second static, then shoulder stretch
TRICEPS - tricep push downs (12 rp), 30 second static, then tricep stretch
BACK WIDTH - pulldowns (12 rp), 30 second static
BACK THICKNESS - bent over rows (12 rp), 30 second static, then back stretch

Wednesday - Day 2

BICEPS - preacher curl (15 rp = 8, 4, 3), 30 second static
FOREARMS - standing behind the back curls (straight set of 45), then bicep stretch
CALVES - standing calf raises (straight set of 12 reps): explode up on positive, 5 seconds back down, 15 seconds deep stretch, explode back up
HAMSTRINGS - lying leg curl (15 rp), 30 second static, then hamstring stretch
QUADS - deep breathe squats (straight set of 20), then quad stretch

Friday - Day 3 (but with different day 1 exercises)

CHEST - incline bench smith press (12 rp = 6, 4, 2), 30 second static hold, then chest stretch
SHOULDERS - seated military smith press (12 rp), 30 second static, then shoulder stretch
TRICEPS - close grip bench press (12 rp), then tricep stretch
BACK WIDTH - chin ups eventually w/ weight (12 rp), 30 second static
BACK THICKNESS - deadlifts from floor (straight set of 12), then back stretch

Monday - Day 4 (but with different day 2 exercises)

BICEPS - standing barbell curls (15 rp), 30 second static
FOREARMS - reverse grip preacher curls (15 rp), 30 second static, then bicep stretch
CALVES - seated calf raises (straight set of 12 reps): explode up on positive, 5 seconds back down, 15 seconds deep stretch, explode back up)
HAMSTRINGS - straight leg dead lifts (straight set of 12), then hamstring stretch
QUADS - hack squat (straight set of 20), then quad stretch

Wednesday - Day 5 (but with different day 1 exercises)

CHEST - decline bench smith press (12 rp), 30 second static, then chest stretch
SHOULDERS - hammer strength seated press (12 rp), 30 second static, then shoulder stretch
TRICEPS - dips (12 rp), 30 second static, then tricep stretch
BACK WIDTH - t bar row (12 rp), 30 second static
BACK THICKNESS - partial rack deadlifts (straight set of 12), then back stretch

Friday - Day 6 (but with different day 2 exercises)

BICEPS - incline curls (15 rp), 30 second static
FOREARMS - hammer curls (straight set of 15), then bicep stretch
CALVES - calf raises on leg press machine (straight set of 12 reps): explode up on positive, 5 seconds back down, 15 seconds deep stretch, explode back up)
HAMSTRINGS - good mornings (15 rp), then hamstring stretch
QUADS - seated leg press (straight set of 20), then quad stretch

Following Monday = Repeat

 

[i be kiz]

very nice...thank you.

 

[athlete0185]

you're very welcome. took me a shitload of time to figure all of that out. what compounds would be best and at what rest pauses. i have been doing it for a while, and now i must stop and go to another routine bc sports start back up again and i cant go fri's. sooo it looks like its back to a regular 4 day split.

 

[i be kiz]

to break it down to the lowest common denominator, what is DoggCrapp's diet for this routine 2g/lb or is it 2g/kg of protein, and no carbs after 7 pm? That cycling for pennies thread was kinda long and i dont think i got all the information i should have out of it because of its sheer length

 

[Tom Treutlein]

Kiz, here's the DC routine you requested...

Day A1
Incline Bench 1x8+RP+Static
Military Press 1x8+RP+Static
Skull Crusher 1x8+RP
Extreme Stretches (Chest, Shoulders, Triceps)
Chin-up (Wide) 1x8+RP+Static
Deadlift 1x8
Shrug 1x8+RP+Static
Extreme Stretches (Lats)

Day A2
Parallel Dip 1x8+RP
Lateral Raise 1x8+RP
Closegrip Bench 1x8+RP+Static
Extreme Stretches (Chest, Shoulders, Triceps)
Pull-up (Wide) 1x8+RP+Static
Bentover Row 1x8
DB Shrug 1x8+RP+Static
Extreme Stretches (Lats)

Day B1
Preacher Curl 1x8+RP+Static
Wrist Curl 1x8
Extreme Stretches (Biceps)
Heel Raise 1x12 (5 Drop/8 Stretch)
Good Morning 1x8
Squat 1x8 | 1x20
Extreme Stretches (Hamstrings, Quads)
Crunch 1x12

Day B2
Incline DB Curl 1x8+RP+Static
Reverse Wrist Curl 1x8
Extreme Stretches (Biceps)
Seated Heel Raise 1x12 (5 Drop/15 Stretch)
Stiff Leg Deadlift 1x8
Box Squat 1x8 | 1x20
Extreme Stretches (Hamstrings, Quads)
Leg Raise 1x12

Exercise 1 Exercise 2
Chest Incline Bench Parallel Dip
Shoulders Military Press Lateral Raise
Triceps Skull Crusher Closegrip Bench
Back Width Chin-up (Wide) Pull-up (Wide)
Back Thickness Deadlift Bentover Row
Traps Shrug DB Shrug

Biceps Preacher Curl Incline DB Curl
Forearms Wrist Curl Reverse Wrist Curl
Calves Heel Raise Seated Heel Raise
Hamstrings Good Morning Stiff Leg Deadlift
Quads Squat Box Squat
Abs Crunch Leg Raise

DIET
12 Scoops Protein (Optimum Nutrition 100% - 22g/serv)
2 Cups Oatmeal (4 servings)
8 Glasses Milk (1/2 Gallon daily)
4 Tbsp EV Olive Oil
1/3 Cup Dextrose Powder P/W

Cals, Fats, Carbs, then Protein
Training Day Totals 3852 120 311 348
Normal Day Totals 3560 120 236 348
Caloric Amounts 1080 944 1392
30% 30% 40%