A-Train’s BodyBlog

I have been an advocate of DC training for about a year and a half since I started by first blast in March 2008.  To me it was an effective way to add mass, a ton of strength, and not spend the majority of my nights in the gym.  With the results though, came some wear and tear that took me out for some long periods of time and impeded me making gains on a consistent basis.  Genetics, poor form and heavy weights all have something to do with this.  It’s all self inflicted, and I’ve learned a lot from my injuries, but I also learned that training as heavy as humanly possible may not be the best way for me to continue to build muscle.

So I started looking at different ways to train fairly heavy, with high intensity, and not do the same old canned volume programs evryone and their brother uses.  So I stumbled upon a Derek Charlebois article from a couple years back called 666-Training from Hell.  Basically each exercise is done in 6 minutes, with 6 sets, and 6 reps per exercise.  They have it laid out in a 4 day split with 2 bodyparts per split which got me thinking that I could do a 3-day split with it.  I tried grouping a few bodyparts differently but it seemed like the workouts would either be too long or I would be grouping bodyparts in a way I either didn’t like or didn’t allow enough recovery between workouts.  Obviously this is a preference thing, but I digress…..

So I looked at my current DC split and just thought about what I liked about DC the most: 3-Day Splits, Rotating through exercises (1a, 2a, 1b, 2b, etc), extreme streching, and the grouping of bodyparts (1-Chest, Shoulders, Tris, Back Width, Back Thickness AND 2-Bis, Forearms, Calves, Hams, Quads).  From the 666 Training I liked the 6×6x6 methodology which to me keeps the intensity and weights high but a little less strain on the joints.

 So I’m putting the aspects of each program I like together.  With the metodoligies it will still be a workout that can be done in under an hour, has high intensity, and should provide results that can be built upon or bettered every 2 weeks.  Due to intensity I will also still be incorporating the DC-style cruises every 8-10 weeks.  These 1-2 week breaks in training give the body tiem to recuperate an ready itself for another 8-10 week onslaught.

So the first split will be more or less the following:

1A Monday (Chest, Shoulder, Tris, Back Thickness, Back Width)

DB Decline Press (6×6 + Stretch)

Seated DB Shoulder Press (6×6 + Stretch)

Incline Skullcrushers (6×6 + Stretch)

Seated v-handle row (6×6 + stretch)

Rack pulls (6×6 + stretch)  May put these before rows due to level of exertion

2A Wednesday (Bis, Forearms, Calves, Hammies, Quads)

Alt DB Curls (6×6 + Stretch)

DB Hammer Curls (6×6 + Stretch)

Standing Smith Calf Raises Facing out of machine (6×6 with 10 second hold at bottom of each rep).  Smith machine used has 7 degree angle so facing in and out hit different parts of calf.

Lying Leg Curls (6×6 + Stretch)

Squats (6×6 + Stretch)

Since you have the idea, the rest are just listed as exercises.

 1B Friday

Incline DB Press

Seated Barbell Press

Close Grip Bench Press

Wide Grip Pulldowns

T-Bar Rows

2B Monday

EZ-Bar Bicep Curls

DB Pinwheel Curls

Seated Smith Calf Raises

Romanian Deadlifts

Leg Extensions

1C Wednesday

Decline Smith Press

Lateral Raise Superset (I started these due to my RC issues and needing to strengthen rear deals.  Bascially do a set of seated side laterals followed immedaietly by a set of bent over seated laterals.  The seated position takes swinging and momentum out of the lift and focuses the movement on the delts.)

Seated EZ-Bar overhead Extensions

Sumo Squats

Leg Press

That would be a 2 week rotation, then repeat over 8-10 weeks for 4-5 total rotations followed by a cruise.  Have feedback or questions, let me know.  I am by no means a kinesiology major, just trying to tweaks omething that has worked with something I found as interesting.  I’m sure things will change as I get into it but thanks to any and all of you who read this, etc.

I am finally back into the gym for something other than rehab for the first time since late July.  The layoff killed me and I definitely lost strength and especially definition during the layoff.  The good thing is that the range of motion is almost fully returned in my shoulder and although there is still some tighness and pain, most of it is due to lack of flexibility in the joint and is just something I have to work through a little.

Itwas depressing to actually see a layer of dust on the Ironmasters.  Operning up the log-book and seeing the last workout date of 7/29 was a painful reminder of how long I had been out of action.  I haven’t had a layoff this long due to injury before, just laziness, so the fire to get back down there and get back on track is burning pretty hot.  It is tough not to go in with guns blazing but I learned my lesson and I’m going to go about it gradually but with great intensity.  I think I’ve better learned how to "listen to my body" and know when I should take a well-place week off instead of trying to lift through something.

 So in a way this was good.  But it still really sucked.  Thanks to members like AmySuds, KatNap for ajjk for chekcing in and seeing how things are going.  The support you give and progress all of you continue to make helps me keep my head in the game.

Well, after about 2 and half weeks of being laid up, the shoulders feel fairly normal again.  I’ve been going insane not lifting.  So the Smith machine is out of the rotation during this Doggcrapp blast, and will definitely be used sparingly going forward.  Especially on chest and shoulders.  The reps will probably be higher and the weight a little lower for a little while as well as I take a little time to make sure the stabilizing muscle groups and tendons gain strength and elasticity before I start hammering away full bore again.

On a personal note, my 1 year-old son Shawn goes in for minor surgery tomorrow.  A pretty routine deal but it’s still tough to think about the little man going under and being cut on.  A little stressor like this is nice when you go back to hitting the iron though.  Helps with the motivation, I guess.

 Also, thanks to any of you who actually read these.  Any and all feedback is appreciated.

Since March I’ve dedicated myself DC training.  It’s not for everyone.  You have to have a take no prisoners mentality when you’re in the gym and beat the log book at all costs.  And if you take a look at my progress pics, it freakin’ works!  If I was more diligent about nutrition (I’m learning, I just like beer) I would probably be even further along.  But I like it.  Hammer it as hard as you can 3 nights a week and lift heavy.  So things a going great.  I get through my first blast and have sick strength gains and can see noticable gains almost every time I peel my shirt off. 

My second blast started in mid-May.  For those of you unfamiliar with DC training, it is a rest-pause training method where each set is taken to failure.  It you’re training alone and in your basement like me, it means you can’t avoid the Smith machine.  At least not when your waiting for your 120lb add-on kit for your Ironmaster dumbbells to arrive.  Can you see where this is going…..the evils of the Smith machine……or more specifcally, an ill-concieved blast that required too many Smith machine exercises?

After 8 weeks of a blast that included Smith Bench Press, Smith Incline Press, Smith Decline Press, and Smith Military Presses, my shoulders had tendinitis so bad I couldn’t sleep at night.  No, they were not all done during the same workouts, for those of you scoring at home.  So now I’m paying for my stupidity.

I know a few of you I have talked to through my Bodyspace have inquired about DC training so heed my advise.  Go easy on the Smith exercises and heavy with dumbbells.  Dumbbells are going to recruit a lot more of he stabilizer mucles and insure a nautal bio-mechanical arc in your exercise.  In my future blasts I am limiting myself to a maximum of 1 Smith machine exercise for upper body. 

Big props to quite a few of you on the Injury and Recovery board in the Forums section.  The Broomstick straight arm hyperextension strecth for the shoulder has me feeling pretty good again and I am going to start back light and work quite a few AC joint and rotator cuff exercises into the rotation and warm-up routine.

It’s just always frustrating that these things happen when you reall feel like you have mometum going.  Since March I’m up 10 pounds, down 3% bodyfat, and have gotten to where I’m deadlifting almost 400 pounds.  Obstacles like this take a little bit of time to overcome but exist to teach you a lesson I guess.  So consider this my gift to you, new DC trainees.  Structuring your workouts correctly will help you avois these speedbumps in your road to the body you want.

This is my first go at this so please, hit me up with any questions, comments, or random musings you may have.

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