Bando's Log - Anabolic Dreams and PR Screams

[Bando]

 The philosophy of DC training is that by growing stronger, you necessarily grow bigger. There is only 1 working set per bodypart with as many warmup sets as you need. The focus is on the decline or decentric portion of the lift, which should be about 6 seconds. The working set is a rest/pause, so you crank out as many reps as you can,  rest for 12-15 breaths, repeat until you can’t do another rep, repeat until no more reps are possible.  At that point you do a static hold with the weight until that fails. By doing only 1 lift per badypart allows you to recuperate enough to hit that bodypart again as soon as 2 days later (with a different lift.) I began this on January 2 this year and have certainly seen strength gains. The program doesn’t call for ab or trap work, but I work those in, doing traps with shoulders and a few sets of abs at the end of every other workout or so.

for more see:

http://www.thepumpingstation.com/doggcrapp.html
 
It looks like this:

Day one:

 Chest
 Shoulders
 Triceps
 Back width
 Back thickness
 
 Day two:

 Biceps
 Forearms
 Calves
 Hamstrings
 Quads
 
 Day three:

Repeat Day 1, but with all different moves
 
 Day four:

Repeat Day 2 but with all different moves

Day 5:

Repeat day 1 but with all different moves not used day 1 or 3

Day 6:

Repeat Day 2 with different lifts not used in day 2 or 4

Day 7

Repeat cycle, working set has to beat weight and/or reps achieved in day 1 or that lift gets removed from the routine.

So enough chatter, let’s get to work, shall we? 

Day 1, Cycle 1

Dumbell Bench Press (hereafter DB BP)

Warmup (hereafter wu)

35’s x 10
35’s x 10
40’s x 10
40’s x 9

Workset (hereafter ws)

75’s x 9, 6, 4, 2, hold

Behind the neck press (hereafter BHN Press)

Wu

Bar x 9
Bar x 10
75 x 9

Ws

100 x 9, 5, 4 (no hold today for safety)

DB Shrugs

wu

75’s x 8
75’s x 8

Ws

75’s x 9, 5, 4 hold

Close Grip Bench Press (hereafter CGBP)

Wu

135 x 9
135 x 9

ws

185 x 3, 2, 1 so 135 x 7

Pullups

All bodyweight

Wu

X6
X6

Ws

X 9, 3, 2 hold

I video'ed these before:

[youtube]

DC Pullups

[/youtube]

T-Bars

Wu

100 x 8
100 x 9

Ws

100 x 11, 7, 5 hold

Finished with decentric tendonitis curls prescribed by my PT
Just coming off 4 days I took off to get my house painted, house is painted, swole is on, and life is good 
Feel free to post up questions, comments, death threats etc. in my journal, because I’ll be doing the same in your journal 

[taylor9569]

1rd. About time 

[hochspeyer]

2st. Well now I know what DC is at least.

[Pharmamarketer]

Tried to rep for the journal.  I am not worthy

[Slow_Progress]

Eccentric = the "relaxation" phase, i.e. the negative part of a lift (Downward motion during bench press)
Concentric = the contraction phase, i.e. the positive part of the lift (upward motion during bench press)

I'm too OCD to not post that, sorry, don't mean to be condescending or anything, looks like a great program, but there's something wrong with my brain that won't let that go.

Talk about the Tendonitis Curls your PT recommended, interested in what that is...

[Bando]

Eccentric = the "relaxation" phase, i.e. the negative part of a lift (Downward motion during bench press)
Concentric = the contraction phase, i.e. the positive part of the lift (upward motion during bench press)

I'm too OCD to not post that, sorry, don't mean to be condescending or anything, looks like a great program, but there's something wrong with my brain that won't let that go.

Talk about the Tendonitis Curls your PT recommended, interested in what that is...

decentric = eccentric, gotcha.

The curls for my bicep tendonitis are eccentric DB Curls for 12 - 15 reps. So on the concentric motion I grab the weight or my wrist with the other hand and pull it up, but let the affected arm do all the work fighting gravity for the eccentric portion. I do 3 sets in a seated concentration curl position, one with wrist the standard way, one hammer grip and one with my palm facing down (this KILLS). Hard stretch/hold of the affected area between each set.

[Slow_Progress]

That sounds like it would be really effective on a cable machine where there's less "pivot point" where the elbow joint is supporting the load against gravity.

[Bando]

That sounds like it would be really effective on a cable machine where there's less "pivot point" where the elbow joint is supporting the load against gravity.

and a constant equal tension, will try tomorrow

[StressMonkey]

In for Bando workouts in the Blair Witch Dungeon.


Yes, joke is still funny. 

[Bando]

In for Bando workouts in the Blair Witch Dungeon.


Yes, joke is still funny. 

 

Cycle 1 Day 2

wu

Overhead Squats (hereafter OHS)

Bar x 9
Bar x 9
85 x 7
100 x 7
105 x 3.5

ws

Front Squats

160 x 3, 2, 1 hold  too heavy brah

BH Curls SS Wrist Curls - did not log wrist work

22.5's x 8
25's x 8
27.5's x 8

ws 32.5 x x 9, 5, 3, 2 hold

Donkey Calf Press

wu

270 x 11
270 x 11
360 x 10
360 x 10

ws 360 x 12, 10, 9, 5, 3, hold

nice pump in the arms today.  I've been away from the squat rack and it showed. 

[FLEX]

Interested to see where you take this....

[Bando]

Cycle 1, Day 3

Incline DB BP

wu

30's x 9
30's x 9
45's x 9
45's x 9

ws

75's x 9, 5, 3, 1. - hold

DB Shoulder Press

45's x 9
52.5's x 8
60's x 7

Rope Tricep pushdowns

wu

70 x 7
70 x 7

ws

80 x 7, 5, 3, 2 hold <-swole!

Cable Rows

wu

90 x 9
110 x 9
130 x 8

ws

150 x 7, 5, 3

BHN Lat Pulls

wu

70 x 9
80 x did not write down  ???

ws

100 x 8, 5, 4, 2 hold <- really felt these working

9 sets abs, 3 sets tendonitis curls

seems like I did a lot more work than this ???

up 7 freaking lbs  I don't feel fat though ??? my t-shirt is blowing around my abdominal area 

Probably just a weight spike..though I did significantly jack up my weekday protienz

 

[Bando]

cook eggs
eat eggs
repeat x 1,000

 

[hochspeyer]

Just sayin'.

[Bando]

meh. I don't like visitors in my office without setting up a meeting. The fact that I only keep my chair in there and am constantly farting helps my cause.