Workout (DC Training)

Going to do a few warm up sets for each exercise to get going. Then, a single working set, followed by 2 mini sets (Rest Pause).

Looking for progression every time I complete the rotation and return to the same exercise block.

I have split the workout into 2 groups:
Group 1 - Chest, Shoulders, Back (Thickness), Back (Width)
Group 2 - Quads, Hamstrings, Calfs, Biceps, Triceps

Each group has 3 workouts. I will be alternating between groups and doing the work outs in the order shown below:

Workout 1
Incline BB, Side Laterals, BB Rows, Simon Pulldowns

Workout 2
Squats, Leg Curls, Donkey calfs, DB Curls, Dips

Workout 3
Decline Press, Smith Shoulder, Tbars, Pullups

Workout 4
Leg Extensions, RDL, Donkey Calfs, BB Curls, Pushdowns

Workout 5
Decline BB, Rack Deadlifts, Single Arm Tbars, ISO Shoulder Press

Workout 6
Leg Press, SLDL, Seated Calfs, EZ Preacher, CGBP

I will also post weights and reps achieved as soon as possible after each workout. Feel free to comment – any info welcome.

Cheers!!

I notice an abundance of donkey calfs in there
Seems like a good program. Choking to start the DC myself

It's really hard going, but u feel great afterwards. U giving it a go after holidays???

yup after center park im changing to weight loss and toning. need to whip something up for that. then when im back from cyprus ill join in the fun with you and rab and learn the ins and outs of DC

sounds gd mate

Friday 4th July 2008

DC Training – Work Out 2
(Squats, Leg Curls, Donkey Raises, DB Curl Seated (ALT), Dips)

*ATG Squats - (Warm Up – 8 x 60Kg) , 5 x 80kg, 5 x 90kg, 5 x 100kg

**Leg Extensions - 12 x 5 Blocks

Leg Curls - STACK + 10kg x 12 / 8 / 5

Donkey Calf Raises - RAB + 12.5kg x 12 (10 Sec Statics)

Seated DB Curls Alt - 15kg x 12 / 6 / 4

Dips - Bodyweight x 12 / 8 / 4

*ATG Squats not touching calves, but below parallel. Using box as guide (Approx 7 inches High)
Squats were not to failure. I'm focusing on learning good form and how to handle a heavy weight safely before working to failure with them.

**Leg Extensions added

Felt comfortable with the workout. Definitely room for improvement. Will definitely be uping the weights next week. Hoping to make gains - adding weight to all exercises.

craig_89 wrote:Donkey Calf Raises - RAB + 12.5kg x 12 (10 Sec Statics)

Strong and brave! I wouldn't let Rab on my back.

As I already said, If you keep on squattin heavy like that and working on building up the intensity as you learn to handle the weight and your form improves...your legs wil explode in size.

2 plates a side almost atg is a respectable weight for anyone nevermind a skinny ass newbie

Cleaver - one of the other guys was going to hop on but he was insistant that it was me! Suspect

cleaver wrote:

craig_89 wrote:Donkey Calf Raises - RAB + 12.5kg x 12 (10 Sec Statics)

Strong and brave! I wouldn't let Rab on my back.

its just a risk i have to take

Cleaver - don't believe a word of it. He was fighting folk off in the gym to get on my back. He always seems to be there when its my turn for donkeys

Well in. Nice squating especially
Legs like tumors in no time

Cheers mate. Should improve next week hopefully. Still had plenty left on the squats

Monday 7th July 2008

DC Training – Work Out 3
(Decline Press, Smith Shoulder, Tbars, Pullups)

Decline Press – 60Kg x 10 / 5 / 4

*Smith Shoulder – (30Kg + BAR) x 9 / 3 / 2

Tbars – 60Kg x 16 / 8 / 6

Pull Ups – (Bodyweight + 5Kg) x 8 / 5 / 2

*Struggled with Smith Shoulder Press. Think I’m just tired and the head wasn’t in it. Hopefully do better next time round.

Hoping to add weight or reps to Decline Press and Tbars - and improve on Smith Shoulder Press.

Decline press was solid and theres plenty of scope for more weight there.

Smith press wasnt bad. The weight isnt as bad as you think

Need to work on form with t-bars a little. good weight though

Another week or two and I think you should move onto wg pullups instead of the hammer palms facing grip. getting better at them.

Overall, the journal doesnt read like that of a skinny ass newbie. looking pretty impressive

Cheers

Just trying to improve and get up the weights and reps. Just going to take alot more work. Gona keep at it n see what happens.

Do you think I should just continue this program until Ayia Napa?? (27th August)

You're training with someone who knows what they are doing, so make the most of it.

Even if Rab is a mung farming, poo pipe cleaner.

craig_89 wrote:Cheers

Just trying to improve and get up the weights and reps. Just going to take alot more work. Gona keep at it n see what happens.

Do you think I should just continue this program until Ayia Napa?? (27th August)

Just have to see how it goes. I recon you will be able to keep progressing longer than me on this program. If thats the case you should just keep going and milk it for all its worth, and i will lay off onto a volume program...just have to see how it goes.

Nothing wrong with being a mung farmer wardie. I make good money selling it to the likes of Cleaver & Simon

I've been training with rab since I started. He seems to know what hes talking about n its been good so far so i'll keep at it.

Always good when you've got someone who can take you under their wing...I'm sure you'll do well mate

ollie wrote:Always good when you've got someone who can take you under their wing...I'm sure you'll do well mate

Cheers mate

craig_89 wrote:

cleaver wrote:

craig_89 wrote:Donkey Calf Raises - RAB + 12.5kg x 12 (10 Sec Statics)

Strong and brave! I wouldn't let Rab on my back.

its just a risk i have to take

So thats 13kg in total ??

PS nice journal and helping me understand DC - thanks

Give the guy a break lol its about 15Kg in total!!!

No bother mate. Its definitely a good way of training. Plenty punishment, and the stretches leave yeh feeling great afterwards.

Wednesday 10th July 2008

Workout 4
(Leg Extensions, RDL, Donkey Calf, BB Curls, Pushdowns)

Warm Up

*ATG Squats - 40Kg x 8, 60Kg x 8, 100Kg x 5, 110Kg x 5, 110Kg x 5 PB

**RDL - 40Kg x 8, 80Kg x 8, 100Kg x 6

Seated Calf Raises - 100Kg x 20, 130Kg x 10

BB Curls - 20Kg x 8, 30Kg x 8, 35Kg x 7 / 3 / 3

Pushdowns - 50Kg x 10, 70Kg x 10 / 6 / 4

*Continuing to work on ATG Squats when working legs. Hoping to build up strength and continue to perform well as the weight gets higher. Gained a Personal Best

**After ATG Squats, the lower back didn't feel too great. Bit tired and the head wasn't in it when doing RDL's. Will improve next time hopefully.

I think its a good idea to focus on building strength and good technique on the squats just now. It would be good to see you handle 5 sets of 5 (5x5) with some good bar speed at 110kg. Maybe something like that...a god short term goal.

Rab wrote:I think its a good idea to focus on building strength and good technique on the squats just now. It would be good to see you handle 5 sets of 5 (5x5) with some good bar speed at 110kg. Maybe something like that...a god short term goal.

I'm going to give that a go. Just one or 2 light warm up sets to get going, then get straight in. Try and rep them out with decent speed like last nite.

Would I be better keeping the weight at 110Kg and getting completely comfortable with 5 sets of 5... or up the weight as soon as I think I can???