Countdown to Heavyweight Action!

yeh ive used DC myself mate, to good effect as well.. got some very nice strength gains from it, added some decent size too..
but the platform ive always sued/ seen others use is just the 1 rest pause set per muscle group on each day..
so for me, for say bench, it would be
140x6-8, 15 sec rest, 2-4, 15 sec rest, 1-2.. DONE. thi sis obviously after many straight forward warm up sets..
then move onto shoulders and od the same.. id sometimes do higher reps with things like triceps and biceps tho, so try and aim for 8-10 or 12 on the first set, and go from there for the other 2 parts of the rest pause set..
will be interesting to see how u get on tho with the extra volume, as with ur training experience the extra volume may serve to add even more to ur physique..
good luck with it tho mate as i really am a fan of DC and hope it does u some good in the offseason :-)

My Youtube Vids

The MRM Way

Anither week on the system over, x2 lots on chest,delts,triceps,back, monday and friday, weights up on most, looking fuller. 1 session involing bis,forearms, legs, weight up to 240kg on hack squat, for good 8 solid reps. Need the weekend off as this taking it out of me. Havnt ate as much this week, due to few things. one being the volume of food, may blend bit more to get it in. Bodyweight at 17,9lb, reasonable good nick too! Injury free at moment so looking forward to more sesssions this week, havnt gone this heavy on most things since 2004!!! Will continue for another month, then rest over xmas.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

And the bonus you're getting to train with me :-) LOL

I started DC training about a month or 2 before Luke joined in and progression was coming but no where near how well it is now with us pushing each other, each WO's lifts are going up and up...

Bi's and legs today and saw us hitting 6 plates front squat (and that was at the end of the WO)

Glad 2 be back training with Luke as we have mainly trained together for past hmmm 7-8 years maybe .. don't wanna give away our ages :-) but recent year or so work on both side have stopped it but now with DC settled into a nice Mon/Wed/Fri split.

And i'm noticing the improvements my arms are finally coming up which they have been a major weak point for ages.

See you wednesday big man..

Another good session on monday, as sam said worked up to 140kg on the front squats for reps.
All other moves up in weight and still getting said reps....happy days!!

Today[wednesday] went as follows..;

Chest........incline fly/press.....x3  15,15,10 r/p5 r/p 4
                 incline smith press..x1  16
Delts........ d/bell press......x3   15,15,12 r/p6 r/p5
                 machine side raise.. x1    20
Triceps..... e-z skullcrushers....x3  15,12,9 r/p4 r/p3
                 hammer dips........x1   18
Back w......wide pulldown... x4   15,15,9 r/p5 r/p5, last pump set 20
Thickness  rev.bent over row...x3  15,15,12  120kg last set
                
Plenty stretching as normal, static holds after every bodypart. Enjoying this at moment.....more happy days!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hit bit gym earlier today, as both Sam and i had a busy friday. Got all my breakfast in plus pre- workout formulas and despite the 8.30am start was well up for it. Find the day off just fires me up for the next session.
Today was...; Biceps......Single arm d/b hammer preacher......x3   15, 15, 12r/p 5r/p 5
                                      Forarm reverse cable curl..................x1   15
                                       Machine preacher.............................x1    20  weight increse again
                      Calves..... seated raise...........x3  15,15,15r/p 7r/p 5   too light!
                                       machine toe press...x1  20
                       Quads....  Leg press................x4   from 250kg to 500kg  15reps each set no r/p.
                                                                              Found this easy, will up.
                                       machine press.........x1  20
                       Hams...... Lying leg curl........... x3  15,15,10r/p 6r/p5
                                       seated leg curl.........x1   15

Usual stretching/ staic holds on all bodyparts. Despite the early start went well............until around 3pm when my left knee gave way for no reason....nice!  Hurts a bit, got the weekend to rest, no legs till next wednesday, x2 upper body next week.......bring on the bigger weights!!!!!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Mondays workout....
Chest........Hammer incline press.....x3    15,15,8r/p 5r/p4
                 smith incline press..........x1     20
Delts.........Hammer front press.......x3     15,15,8r/p 5 r/p 5
                 machine side raise..........x1    20
Triceps......D/b pullover/press..........x3    15,15,10r/p 6 r/p4
                Hammer dip.....................x1    20
Back......... Close grp p/down..........x3     15,15,10 r/p 5r/p 4
                 Wide front p/down........x1     15
                 single arm hammer row..x3   15,12,10
This is the 3rd workout, nowback to number 1. Make sure hitting body from all angles. Reps are high, weight still heavy.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Well i have got round to dropping in to your post ,as i only have so much time on the PC ,with kids ,wife and gym and work all on the to do list .

So i will post when i have done reading and I my well be on the DC train aswell .

Back soon Daz

Next show UKBBF Stars 2010 ?


http://www.muscletalk.co.uk/forddee39s-off-to-London-UKBBF-m3641713.aspx

Good man Daz, give it go worth a short run on the system at least. Back in 1999/2000 i did the HIT Yates way of training, my strength went up but was doing around the 4-6 rep range, got good results but getting more from this, again strength up moving heavier weights for 12-15, starting to see results.;...legs and arms up in size, around fuller, keeping me in resonable shape to as doing zero minutes cardio, the workouts are enough.
Did bicep/forearm/legs on monday...enjoyed, even the 3plate a side front squats.
Today went like this;.
Chest....... incline fly/press..x3  15,15,10r/p 5r/p3  42kg d/bells on r/p
                 smith incline press.... x1   14... weight up this week 80kg
Delts.......  d/b press..........x3   15,15,11r/p 4r/p4  burnt out quick!
                 machine side raise....x1  20
Triceps...... skullcrushers..........x3  15,15,10 r/p4 r/p 3...  found hard heavy set 60kg+bar
                  hammer dip............x1   16
Back w......  rev grip p/d...........x3  15,15,10r/p 5r/p 4
                   wide front p/d.......x1   20
back th...... Rev bent over rows.....x3  15,10,8  up in weight 120kg for 10. 140kg for 8.

Done. more on friday.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Second lower body workout of the week done today.11/12/09
 Biceps;.......incline hammer preacher curl.....x3  15,15,9r/p 5r/p4
                   preacher machine curl................x1   20      weight increase on both movements.
 Calves;......seated raise...........x3  15,15,10r/p 6r/p 4
                   machine toe press..x1  20  whole stack...move to leg press soon.
  Hamms;.... seated leg curl........x3  15,15,10r/p 6r/p 4
              skipped high pump set, hams felt very tight.
 Quads....... Leg press...........x3  15,15 12 [250kg,400kg,550kg]  x1  25reps [350kg]

weekend off to re-feed and rest, 2 upper, 1 lower next week.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hey Luke, hows things buddy, training going ok??

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

micky


Hey Luke, hows things buddy, training going ok??

Hi Micky, all good mate. Been enjoying training of late, likeing the DC style. Had last session yesterday[FRIDAY] till after xmas, so will rest up and attack again towards new year. Had wisdom tooth out this week, so volume of food in take went down, weight has been pretty steady, if anything leaned out a bit!!! Always learning from this sport!
Hope you good mate, been checking out your journel, glad to see your 'on it' already! All the best pal.  Luke.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hi mate,
 
           Do you normally take time out at xmas?? I will be trying to keep
           things to norm apart fro a couple of days. My weight seems to have
           dropped also not sure why eating has been good, not sure if it,s a good thing
           or bad thing!!
              Enjoy your xmas and new year and sure we will bump into each other soon

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

micky


Hi mate,
 
           Do you normally take time out at xmas?? I will be trying to keep
           things to norm apart fro a couple of days. My weight seems to have
           dropped also not sure why eating has been good, not sure if it,s a good thing
           or bad thing!!
              Enjoy your xmas and new year and sure we will bump into each other soon

Hi mate,
TBH Micky i dont that much after autumn shows, normally good 6 wks+ off weights. This year i took advantage of the rebound from shows to get good gains and keep fat at bay! So am having my time off now, taking 10 days off, back on it from the 2.1.10.
After 6weeks DC training need break, joints starting to hurt!... Looking forward to my xmas feed!!
Glad its all going well, stick at it pal.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Cheers Luke, yes I,m like that when I do the 5x5 joints take a right battering!!!Hope to catch you early in the new year mate, get a bit of feedback off you to how I look, areas needing more work etc have a good one!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Been away from training now for 11 days, enjoying the time off and seasonal treats!!
Itching to get back to lifting again now, will be next monday{4th}. Will get in to proper eating over next few days, then new year new muscle growth!!!......Enjoy whats left of the party season, then rev up, the gym is calling!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hope you had a good one Luke be all guns ablazin by the sound of things!!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Hi Luke

Its seems DC training is working for you, i am really enjoying it and feels its the best thing for me as my aim is to add thickness and the heavy weights should help with that. 

Anyway my friend enjoy your rest, have a great new year and all the best for 2010.

Helder 

yo champ hope you been training good i will txt u soon for come down to your gym

all the best buddy

Ricardo Correia
Under 80kg UKBFF Finals 2009
Team MuscleTalk

Ricardo Correia


yo champ hope you been training good i will txt u soon for come down to your gym

all the best buddy

Anytime superstar, your more than welcome. Hope you had good new year, ready to bring the A game for the coming season.
 
Keep pumping!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

hi mate! good to see you posting again, you going to get some off season photos up at some point?

bicep reattatchment surgery recovery journal
no shows this year :-(