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Post by RUBICON19 on Sept 11, 2008 20:17:18 GMT -5
From what I gather a Blast can last anywhere from 4-10 weeks. Cruise can be a few things: (1) week or 10 days OFF. (2) back off weights. (3) switch up routines for a few weeks. I chose to take a week off then come back with Max Ot and then finish with a freestyle week which I would not suggest. I only did this because Mo came to town. I think I like using Max Ot for a few weeks in between DC blast's though.. We'll see next time. Friday I start up again and see how far i can take it. Sounds good, DC is basic and brief using a lot of compound movements like Max OT. Like you well know I love this type of training but I feel like I need to do something different and maybe a little easier on the joints. I've been training heavy for most of this past year and feel like I need a change. Go for it!
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Post by fit on Sept 11, 2008 20:38:16 GMT -5
Have a great return tomorrow, Rubes.
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Post by Roger on Sept 12, 2008 12:43:41 GMT -5
Take it all the way Ran- DC may be what I need
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Post by RUBICON19 on Sept 12, 2008 12:58:22 GMT -5
Have a great return tomorrow, Rubes. ITS SO ON NOW!
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Post by RUBICON19 on Sept 12, 2008 12:58:46 GMT -5
Take it all the way Ran- DC may be what I need LIVE IT- LOVE IT, Rog...
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Post by RUBICON19 on Sept 12, 2008 13:00:28 GMT -5
9/12/08 Due to time restraints we decided to go with the most simple 3 way split.
Incl Smith press 205 x 13 RP
Chest stretch 50 x 70 sec.
Standing mil press 135 x 13 RP
Delt stretch x 90 sec.
Lying Floor tricep press 110 x 14 RP
Tri stretch 60 x 90 sec.
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Post by mrky03 on Sept 12, 2008 16:39:40 GMT -5
Sweet!
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Post by fit on Sept 12, 2008 17:47:01 GMT -5
STRETCH IT
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Post by RUBICON19 on Sept 13, 2008 14:18:41 GMT -5
9/13/08
Lat pulldown (old school) 155 x 15 RP + static
T Bar row w chest support 135 x 6 105 x 12 + static
Back width stretch hanging + 90 Lbs x 60 sec.
Back thick stretch x 90 sec.
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Post by RUBICON19 on Sept 15, 2008 12:48:15 GMT -5
9/15/08
Smith calf 180 x 6 DC
Stiffs 350 x 6 315 x 12
Leg press 16 Plates x 10 9 Plates x 30
Quad stretch x 90 sec.
Ham stretch 45 x 90 sec.
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Post by mrky03 on Sept 15, 2008 19:18:43 GMT -5
So how do the legs feel after that? Can you say pulverized!
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Post by RUBICON19 on Sept 15, 2008 19:20:53 GMT -5
So how do the legs feel after that? Can you say pulverized! Yup, Yup!
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Post by RUBICON19 on Sept 16, 2008 11:44:58 GMT -5
9/16/08
Flat bench 245 x 5 275 x 4 275 x 3
Flat DB flye 50 x 30
Chest stretch 30 x 60 sec.
Smith mil press 135 x 17 RP
Delt stretch x 90 sec.
CG smith press 185 x 20 RP
Tri stretch 65 x 75 sec.
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Post by mrky03 on Sept 16, 2008 17:50:08 GMT -5
Those stretches are painful no? Looks intence I'm looking forward to trying it! ;D
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Post by RUBICON19 on Sept 16, 2008 20:58:23 GMT -5
Those stretches are painful no? Looks intence I'm looking forward to trying it! ;D The stretches are more painful than the exercises themsleves.. Had to keep the chest stretch light today because of doing flyes.. This day was not exactly DC approved, but I liked it..
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Post by mrky03 on Sept 17, 2008 17:38:40 GMT -5
Those stretches are painful no? Looks intence I'm looking forward to trying it! ;D The stretches are more painful than the exercises themsleves.. Had to keep the chest stretch light today because of doing flyes.. This day was not exactly DC approved, but I liked it.. I know, all these training guru's are so insistent about not deviating from their plan! I did try the DC calf workout today, ouch! I think this is going to work well for me actually, I'll be ready to give it ago in about 8 more weeks! Great training!
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Post by RUBICON19 on Sept 17, 2008 19:52:28 GMT -5
I find the calf training to be the best way to do them.
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Post by RUBICON19 on Sept 18, 2008 12:41:29 GMT -5
9/18/08
CG V bar pulldown (OLD school machine) 125 x 21 RP + static
Rack deads 405 x 5 315 x 12
Back width stretch +95 x 60 sec.
Back Thick stretch x 90 sec.
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Post by mrky03 on Sept 18, 2008 18:37:40 GMT -5
Now that was brief! How do you do the back thickness stretch?
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Post by RUBICON19 on Sept 18, 2008 20:03:26 GMT -5
Now that was brief! How do you do the back thickness stretch? I do it by grabbing the smith machine BB and sitting back as if water skiing
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