New program DC/hybrid

[LivenLarge]

Ok starting a DC style thing now... Was doing 3 on 1 off, then went to 5 on 2 off. I preffer the first one.


Going to start DC style/hybrid.

Monday, chest, shoulders, back thickness, and width, tris.

Chest
125 x 15 warmup
215 x 8, 10 deep breaths, 6 more reps, 10 deep breaths, and 4 more reps
added a set of 15 cable cross squeezing for 10 seconds on each rep for a burn out

back width
pull ups
12, 10 breaths, 8 more reps, 10 breaths, 5 more reps

Shoulders
125x10, 10 breaths, 6 more, 10 breaths, 5 more

back thickness
dead lifts
215 x 10 squeezed really hard at top...

My triceps were pretty pumped so I did just one set of tris
Kick backs 40lbs x 20 each arm...

Ok this was my first dc/hybrid workout. I know it is not true DC, but I am not trying to do 100% dc. Just applying some of the concepts. I had a great sweet going, and my heart rate was thumping. Don't know if I got the best pump, but I was not 100% sure on the pondages. I think I could have gone a lot heavier... Will keep pushing it.

legs ON wed, and biceps and calves...

Thoughts???? Please critique

[LivenLarge]

No one has comments???

Well I guess I will try to keep logging this.

Here are some of the down sides I will be facing.

Still waiting to get my squat rack. So at the moment I have to pick up the weight I am sqauting from the floor and pull it into a front squat posistion.

So this really limits the amount I can squat... I can usually press between 150 and 200 to the front posistion. Then grind out as many reps as possible. (around 10 to 20 easily)

I think I will super set this with some leg extensions, lunges or hack sqauts. Or probably 2 of the three.

Still getting tons of protien.


I will probably add a few really light warm up sets.

Its totally frustrating because on leg extensions I can do 100lbs plus easily on each leg... I know that extensions are nothing in comparison to squats, but its better than nothing.

I have been trying to get the feel for barbell hack squats, but they just seem to really hurt my knees....

At least I can do stiff leg dead lifts till the cows come home with decent amounts of weights.


5am: 10oz soy milk, 2 scoops of casin protien (28grams p), 2 scoops whey (50 grams p). Including the soy milk about 85 grams of protien.
7am: Protien bar = 32 grams of protien
10:30am: 1 and 1/2 cup of cottage cheese: 42 grams of protien
1:30pm: Turkey sandwich, 2 pieces of cheese, 35 grams of protien
4pm: 10oz soy milk, 2 scoops of casin protien (28grams p), 2 scoops whey (50 grams p). Including the soy milk about 85 grams of protien.

workout

7pm: 1 cup of low carb yougurt, 6 oz of keifer, 2 scoops of whey total: 60grams protien
9pm: chicken breast, 8oz of beef, or something similar, and a salad, 50grams of protien

Daily average around 400 grams of protien.

[UNCfan1]

Looks good, nothing wrong with changing things a little. Don't let Dante see this if u post at his site:D My advice is drop the kickbacks please:D Go for more compound type. IE Rev grip bench press, close grip, seated and lying ext.

[LivenLarge]

Thanks UNC!

Well I won't mess with Dante, I know he will thumb his nose at me, then kick my !@#$%)*)

Well, I only did the kick backs to give a little extra blast to the arms.

I will continue to mix up the exercises till I find the perfect mixture. Hopefully I will have my squat rack with high and low pullys soon. This will really help things...

[UNCfan1]

one other thing did u only do one set of deadlifts? Do 2 and move the weight up a little bit. Unless this was part of ur modification? I like to end my deads with 20 reps of a lighter weight like they call for with quads not sure if it helps just hard to get away from that pumped feeling:D

[LivenLarge]

Well I realize I need to do something more there...

But I think I tweaked my lower back... I can easily hit 300lbs on a dead lift, but I am in pain... All night last night and today...

So I tried not to over do it...

I really like this format, but it is tuff to go to absolute failure.... I don't have a spotter... I am looking to get a cage type bench/rack so I can lift heavier with less chance of hurting myself. Fear of losing control while benching 250lbs plus makes it harder to really push myself....

That is why I am going to super set some of the movements....

THanks again for your input I appriciate it.

[UNCfan1]

I totally understand def. don't go overboard if ur back is tweaked. U workout at home? If not use a smith machine.

I would wait til ur back fully healed before doing DC or anything HIT style. Best of luck man if u have any more questions hit me up.

[LivenLarge]

yes I work out at home.

Back is already much much better.. Definately alittle bit sore, but will be better next week for sure.

Going to keep the same every other day thing for a little bit. But I will not do heavy full body stuff. I know it takes away from the entire concept, but I want to keep the muscles working a little bit.

Unfortunately today is legs, so I will do mostly leg extensions, lighter lunges, and leg curling movements.. Better than nothing.

I don't have access to a smith machine. Thought about buying one, but I think I am going to get a bench that has high and low pullies and the ability to do squats. The one I am looking at will allow for heavier benching because it has saftey pins to catch the weight if I push myself to hard.

[LivenLarge]

YES!!!

Just ordered my new bench. Will allow for much heavier sqauting, and it has high and low pullies. I already have hundres of lbs of plates so I can really start increasing poundages.

[LivenLarge]

may 23 2007
back still pretty tweaked so I had to take it easy on the poundages, but I still got a decent pump.


biceps, calves, quads, hams abs

150 reverse crunches
80 ab crunches

quads
125 hack squat, 10 reps, 10 breaths, 6 reps, 10 breaths, 5 reps
imeadiately into
90lbs, 80lbs,70lbs leg extesion, 10 reps each weight one leg at a time, 10 breaths in between weights

125lbs barbell cal raise, 15 reps, 10 breaths, 15 reps, 10 breaths, 15 reps

hams
82.lbs leg curl x10, 10 breaths, 72.5lbs x 8, 10 breaths, 62.5lbs x 8, one leg at time
stretching

biceps
75 lbs x 10 warmup
105 ez curl x 10reps, 10 breaths, 3 reps, 10 breaths, 3 reps
imeadiately into
40lbs dumbell alternating curls x 5

[LivenLarge]

may 26
back pretty much healed or feeling better. I want to give it a few more days before I really start pushing my lower back again. It will be crippling if I really hurt. So with todays work out I still got a pretty decent pump.
All body parts done as supersets. Max 30 seconds between sets, usually just 10 to 15 breaths. Switching between antagonist muscle groups.

chest, shoulders, triceps, back width, back thickness

chest = incline
125 x 15 warm up
195 x 9, 12 breaths, 5 reps, 12 breaths, 3 reps
Low cables cross 20 reps each arm (can only do one arm at a time)
pull overs 40lbs x 15

back width = pull ups
10 reps, 15 breaths, 8 reps, 15 breaths, 6 reps


Shoulders = uprigth rows
95lbs x 10, 12 breaths, 8 reps, 12 breaths, 8 reps
laterals
20lbs x 10
rear delts one arm raises
20lbs x 10

back thickness = one arm rows
75lbs x10, 10 breaths, 9 reps, 10 breaths, 8 reps

Triceps =
40lbs kick back x 15
40lbs overhead tricep extension x 15