Chesticles Log - It's big, hairy and probably smells.

[onebigeric]

I'm sorry to hear that your gym is run by a gomer, Chesti. Even more sorry that I've been such a dang slacker in your log lately

I say burn 1246 calories by beating the crap out of that lame monkey. Just don't get caught by the fuzz.....of which I am a part of. Huh. I guess that would be a bad suggestion if I really stopped to think about it

Just say he was coming right for you, or whatever you need in Aussie land to constitute probable cause....

 

[Chesticles]

LOL thanks Eric, I'll see what I can do

Ganna finish up my DC routine tomorrow, I'll post it tomorrow and get everyone's opinion

 

[Glex]

^^ Shveet, can't wait.

 

[FOOTBALL FAN]

over 1000 cals burned in 30mins shit man thats insane keep at it

 

[Chesticles]

This is my split for DC training.

DC Exercises

Chest
Incline smith machine press (11-15rp)
Flat dumbbell press (11-15rp)
Incline dumbbell press (11-15rp)

Shoulders
Standing barbell press (11 – 20rp)
Machine shoulder press (11 – 15rp)
Upright row (11 – 20rp)

Triceps
French press (11-20rp)
Reverse grip smith bench (11-20rp)
Skullcrushers (15-30rp)

Back Width
Rack chins to front (11-20rp)
Pulldowns to front (11-15rp)
Chin ups or pull-ups (Pull-ups are palms facing out) (11-20rp)

Back Thickness
Deadlift (12-20 reps)
Rack Deadlifts (10 – 12 reps)
Seated cable row (10 – 12 reps)

Biceps
Close grip straight bar curl (11 – 20rp)
Preacher curl (11 – 20rp)
EZbar curl (11 – 20rp)

Forearms
Hammer curls (straight set 10-20 reps)
Reverse barbell curls (straight set 10-20 reps)
Reverse grip one arm cable curls (straight set 10-20 reps)

Calves
Leg press calve raises (10-12 reps)
Standing calve raises (10-12 reps)
Seated calve raises (10-12 reps)

(All calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again.)

Hamstrings
Seated leg curl (15-30rp)
Stiff legged deadlift (straight set of 15-25 reps)
Lying leg curl (15-30rp)

Quads
Barbell squats (6-10 rep) 3-5 minute rest and then (20 rep widowmaker)
Leg press (20 – 30rp)
Smith squats (try) (6-10 rep) 3-5 minute rest and then (20 rep widowmaker)

DC Stretches (Performed straight after exercise)
Chest
Hold bottom of flye position for 60 seconds

Shoulders
Hand on wall, lean away from wall stretch.

Triceps
Hold DB extension at lowest point for 60 seconds

Back
Hang on the widest chin-up bar (with wrist straps) or pull on stationary equipment with a rounded back

Biceps
Hold slightly above bottom movement of bicep curl

Forearms
Sitting on a seat with your forearms resting on your legs and the barbell in your palms face up...let your hands sag downward and let the barbell roll down the palm of your hand and hold onto it with your fingers until you feel that stretch and then the fun begins (30-90 seconds that’s what your trying for) don’t let the topside of your hands hit your shin because that defeats the purpose.

Calves
Standing calf stretch on wall

Hamstrings
Standing hamstring stretch

Quads
Kneeling quad stretch

The Split
Day one would be Monday and would be:

Chest

shoulders

triceps

back width

back thickness

Day two would be Wednesday and would be

biceps

forearms

calves

hams

quads

Day three would be Friday and would be the same as day one but with different exercises

chest

shoulders

triceps

back width

back thickness

(sat+sun off)

Day four would be the following Monday and would be the same as day two but with different exercises

biceps

forearms

calves

hams

quads

and so on Wenesday, Friday, Monday, Wenesday etc.

11-15 rest pause total (with 3 failure points in that set). That usually comes out to something like 8 reps (failure) ...10-15 breathes....4 reps (failure)....10-15 breathes.... 2 reps (failure) = 14 rp. (hypothetically a total of 11-15 rest paused reps is what im after).

It's only one exercise per bodypart, I rotate 3 in the program.Thoughts?

 

[Glex]

Exercises look good. I guess you don't have a spotter, and that's why you're not doing any BB chest pressing? Other than that it looks pretty good; I might do some DB bicep work, but maybe you have a reason for that, too.

Looks like you did more research than I did before I tried DC out for a brief stint this summer...for instance, I didn't realize a lot of leg and back stuff wasn't supposed to be rest-paused until a few weeks in

I learned one thing while I was doing it, and that was to pump out reps as fast as possible during the rp exercises. It defeats the purpose to pause at all during the exercise if it's not going to be your 15 secondsish pause, which was a departure from how I was used to lifting.

As for the stretches, careful with the flye stretch, good luck with that shoulder stretch (never did find a satisfactory shoulder fascia stretch), and a good trick for that bicep stretch is to do it reclining on a bench. Other than that, the stretches all look good too. The forearm stretch is killer

Good luck!

 

[Chesticles]

Thanks Glex, I took your advice onboard. Just got back from training, here it is.

Chest
Incline Smith Machine Press (lbs)
176 x 6 + 2 + 1 total = 8 reps (Target 11 - 15)

60 secs dumbbell flat flye stretch with 20lb dumbbells

Fell well below my target rep range, so I'll drop the weight back to 154 - 165 lbs next time. The stretching was a killer, really wanted to give in at the 40 sec mark but kept it going.

Shoulders
Standing Barbell Shoulder Press (lbs)
95 x 8 + 5 + 3 total = 16 reps (Target 11 - 20)

Hand on wall turning away shoulder stretch for 60 secs

The weights lower because I used to push up with my legs then throw the weight up with my shoulder, now it's just all shoulders.

Back Width
Rack Chins (lbs)
Bodyweight + 22 x 10 + 5 + 3 total = 18 reps (Target 11 - 20)

Hanging wide grip chinup bar stretch for 40 secs

Only got a 40 sec stretch on that, man it was painful. The rack chins weren't bad either.

Back Thickness
Deadlift (lbs)
264 x 12 (Target 12 - 20)

Pulling on stationary equipment with a hunched back for 60 secs

I JUST got 12 on that, hard stuff.

Triceps
Bench Dips (lbs)
Bodyweight + 110 x 10 + 3 + 2 total = 15 reps (Target 11 - 20)

Hold bottom of french press movement with 40lb dumbbell for 60 secs

Notes for next time:

• Drop weight back on Incline smith.
• Get more then 16 reps on barbell shoulder press
• Increase reps on rack chins and make sure to go all the way up so chin is over the bar
• Get more then 12 reps on deads
• Get more then 15 reps on bench dips

Ok done in 45 mins. It was different but I enjoyed it, espically the stretching which was painful but good. Some guerrilla cardio tomorrow, until then Chesticles signing off

 

[Rocky]

Looks really good. Nice routine, and your first session was good, after a run through on each session you'll be able to judge what weight is appropriate. As it is you look like you're keeping close track of what is required. Good luck bud.

 

[Glex]

Good first day

 

[Chesticles]

Thanks fellas, I totally forgot story time to here it is.

This could just be an exercise I've never seen (maybe Tim can help out on this one), but there was this guy who would have a light dumbell on the floor, he would have one arm bent with his hand touching his face, he would pick the dumbbell up with his other hand with his arm straightened and when it got up to about shoulder height he would let it go, extended his bent arm out and touch the weight with his other hand, bring his arm back to a bent position and catch the dumbell with his original hand and repeat I waved it off but then I saw him doing alternate arm dumbbell shoulder presses (pushing the weight up at a huge angle) supsersetted with pushups..... but he'd keep hold of the dumbbells and do the pushups with them in his hands, so essentially doing pushups on top of dumbbells.

 

[Rocky]

I re-read that and still can't picture that first movement.

 

[Chesticles]

I re-read that and still can't picture that first movement.

Ok I'll walk you through it.

• Place a dumbbell inbetween your feet
• bend your right arm so your hand touches your face
• Reach down with your left arm and pick the dumbell up with your arm straightened
• Bring it up to shoulder height still with your arm straightened
• Let go of the weight
• very quickly with your bent right arm reach out and touch the weight
• now bring your right arm back to its original position and catch the dumbell with your left arm
• lower to the ground and repeat

He done this very quickly.

 

[Rocky]

Right, got it now.

 

[Chesticles]

Right, got it now.

Hey I never said it wasn't retarded.

 

[Natureboypkr]

looks like you had one hell of a day, keep that shit up

 

[Chesticles]

Ok I just done some guerrilla cardio today. I done 10 second flat out sprints followed by 10 seconds of walking times 8. I'll work my way up to 20 second sprints and 10 seconds of walking. It was really hard, I was sucking in big ones gaygay at the end of it, I really reccommend giving it a go. Until tomorrow boys

 

[Glex]

Hmmm...maybe after a run some day...

 

[Chesticles]

I'd do it first if I where you Glexxy poo. Ok just got back from training today, here tis.

Quads
Barbell squats (lbs)
264 x 6 (Target 6 - 10)

3 - 5 minute rest

Widowmaker 127.6 x 20

Kneeling quad stretch 60 secs

Hard stuff, squat numbers will go up next time, just from the week break it went down slightly. That 20 rep set was killer.

Hamstrings
Seated Leg Curl (lbs)
190 x 25 + 8 + 7 total 40 reps (Target 15 - 30)

Standing hamstring stretch 60 secs

My legs where buckling doing that stretch, good shit. Blew that rep range out fo the water

Calves
Leg Press Calve Raises (lbs)
110 x 12 (Target 10 - 12) (5 second negative & 15 second hold at bottom of movement)

Standing calve stretch on wall for 60 secs

good lord that was hard.

Biceps
Close Grip Straight Bar Curl (lbs)
75 x 14 + 4 + 6 total 24 reps (Target 11 - 20)

Hold at bottom of bicep curl movement on a decline bench with a 35lb bar for 60 secs

Again, very hard shit.

Forearms
Standing Alternate Dumbbell Hammer Curls (lbs)
40's x 15 (Target 10 - 20)

Rest arms on legs, palms face up with barbell in hand, hold barbell with fingers and don't let hands touch your shins with 35lb bar for 60 secs

I'll use a 45 lb bar on that stretch next time, it will kill.

Notes for next time:

• Get more reps on squats
• Increase weight on seated leg curl
• Increase weight on leg press calve raises
• Increase weight on close grip straight bar curl
• Increase reps on hammer curls and up weight on forearm stretch

Ok wrapped up in 35 mins. Some cardio tomorrow boys, until then

 

[Hypocrisy86]

great set up from your routines man!
some pretty insightful stuff
keep it up man

 

[onebigeric]

You're looking incredibly systematic and structured in this DC routine, Chesti; impressive lifts, stretches, and numbers to boot definitely don't hurt either