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 :-)

  

Bodybuilding Warehouse Board Rep

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

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.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?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Helder07


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 

Hi Helder, Happy new year my friend.  Really enjoying the DC training for the last 6 weeks, gonna start the new year with some more as kept my full and strong.
Keep up the good work up at your place matey, will catch up soon.
All the best.
Luke.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

After a nice rest over xmas/new year was back to the gym today. Myself and boywonder [sammy!] are contiueing with more DC training as it was good for both of us. Have lost bit of weight over last 2weeks, weigh in at 17st 4lb.. so around 6lb loss due to not eating as much over festive season.
Hope i havent lost too much strength......
Today went like this..
CHEST;....... Hammer incline press.....x3   15,15,9r/p 5r/p 3    
                   Incline smith press..........x1   12  kept weight same, didnt hit target.
DELTS;....... Hammer press.................x3   15,15,10r/p 6r/p 4
                   Machine side raise..........x1    16    no change.
TRICEPS;.... Dumbell press................x3    15,15.10r/p 6r/p 5
                    Hammer dip...................x1     16
BACK;......... Close-grip pulldown.......x3    15,15,10r/p 5r/p 4
                   wide pulldown................x1     20
                    Hammer single iso-rw....x3    15,15,10.

No real change in strength, reps down a bit. Eased in to it with more machine work, felt good.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Boywonder here :-)

Chuffed with us both having a 2 week break then back at it, was a little shock to the system mind...
But the weights moved today were where we left it so the best base to move forward with, and being fresh can see they will creep up nicely.

Sure Luke will agree but feel as we have progressed with DC we have learnt how to move away from the multi sets per bodypart and full balls to the wall all out on one working set, so feel the progression ove rthe next 6 weeks to be greater the our previous blast.

Time will tell.

Bring on Lukes arse kicking ;-)

Boywonder here :-)

Chuffed with us both having a 2 week break then back at it, was a little shock to the system mind...
But the weights moved today were where we left it so the best base to move forward with, and being fresh can see they will creep up nicely.

Sure Luke will agree but feel as we have progressed with DC we have learnt how to move away from the multi sets per bodypart and full balls to the wall all out on one working set, so feel the progression ove rthe next 6 weeks to be greater the our previous blast.

Time will tell.

Bring on Lukes arse kicking ;-)

Today Biceps/forearms/lower body.
BIS;..... barbell curl..........x3  15,15,9r/p 5r/p 4
             cable preacher...x1   15
F A;......barbell reverse curl....x1 20
CALVES;..... leg press raise.....x3  20,15,12r/p 8r/p 6
                   machine raise......x1   20
HAMS;......lying curl...............x3  15,15,8r/p 4r/p 4
                seated curl............x1  15
QUADS;....smith front squat....x4  20,15,12,8  1 extra to warm knees up!
                leg press................x1   25

Good stretching thoughout. Weight down on legs slightly, be back up next time. Back training and eating better already. Have set the goals for this year, know what i gotta do to reach em!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

A week of good training done and hungry for more. Bodyweight up over last 7 days and feeling fuller, havnt eaten as much as should but been regular mealtimes.
Did upperbody twice last week, with one lower. Change it round this week.
Today was biceps,forearms and full lowerbody.
BIS;.....incline hammer d/b curl..........x3   15,15,11 r/p 6r/p5
            cable rev curl.........................x1   15
            machine preacher curl...........x1    20       increase in weight on all.
CALVES;... seated toe raise..............x3  15,15,12r/p 8r/p5
                  machine raise.................x1     22       need more weight on machine!
HAMS;..... lying curl...........................x3  15,15,8r/p 6r/p4    increase    x1  20 widowmaker
QUADS;....leg press........................x3   15,15,12    x1 15 w/m.

Increase weight on most of legs and still hitting reps!, more next time.
Chest,delts,triceps,back waiting to be done on wednesday!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Whats your plans this year then Luke or you keeping it to yourself at the mo??

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

Finish my extension on the house. Co-promoter for the MT show, push the gym business wise.
Have quaified for finals via Hercules show, its something i got my eye on. One step at a time, enjoying training and staying lean[ish]!
Do need bit of inspiration, so will have to come check you out.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Good luck with all of that Luke be good to meet up with you some time for you to have a look and cast the critical eye, see what you think Ican improve on!!

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

Anytime Micky.

Today sam and i trained at different gym [flexibiltiy] due to both couldnt make early session at golds. So same style on different stuff, its all about lifting strict and heavier anyway.
Biceps;......... barbell drag curls......x3   15,15,11r/p 6r/p4
                     cable preacher..........x1   18
f/arms;..........Single arm cable rev...x1  15
Calves;.........Standing raise...........x3   15,15,12r/p 8r/p 5
                     seated .....................x1    25
 Hams;...........lying curl...................x3   15,15,9r/p 6r/p 4
                     seated.......................x1    18
Quads;..........extensions...............x3   15,15,12 r/p7 r/p5
                      leg press...................x1   25

Powered through, extensions only difference, all felt good. Got harder looking of late and weight stable at around 17st 12lb. Although havnt been eating as much as should, have been strict. So will feed up this weekend then get my head together and start planning my year.!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

sounds like its going well.  do you know which shows your doing yet?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

dazc


sounds like its going well.  do you know which shows your doing yet?

Its all good matey gonna keep chipping away, still got eye on UKBFF Finals in Oct, may do challange round that they do at all UKBFF qualifers, late summertime maybe!!
Hope your doing ok

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Luke Nichols

dazc


sounds like its going well.  do you know which shows your doing yet?

Its all good matey gonna keep chipping away, still got eye on UKBFF Finals in Oct, may do challange round that they do at all UKBFF qualifers, late summertime maybe!!
Hope your doing ok

i cant compete this year now after tearing my bicep tendon , but im going to be at nearly all the ukbff shows watching, so if you do then chances are ill be there and give you a shout!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Read about your injury mate, not nice. You WILL come back from it. Had a 10% tear in my left bi back in 2005, wasnt off the bone enough for surgey sey me back 10 months but stay postive mate, soon be adding inches to your guns.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Upper body, DC style today. Chest,Delts,triceps this morning, will do back later as not enough time!
Hit target in weights and reps, so will increase weight next time.
Food wise, am being better, keeping to a program. Protein at 430, carbs at 400, should grow on that!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Bis and legs this morning, 3 of us today, me, sam and Henry, he's doing the MT show in june will be in the lightweights, gonna be training with us for a while looking good for showtime already!!
Biceps;.......alt dumbell curl.......x3  15,15,10r/p 7r/p 5...24kg
                  forearm cable rev curl....x1     15
                  preacher curl...........x1    20.. 74kg
Calves;.......Hack raise..............x3  15,15,12r/p 8r/p6..240kg    widowmakerx1  25
Ham;..........lying curl...x3  15,15,10r/p 7r/p 5.    95kg
                   seated curl...x1   15.
Quads;......front squat.....x3    15,15,7   130kg.
                  leg press.......x1     22     350kg
even did some abs!!! not even summer!!
Went quick even with 3 of us. If i could figure out how to photos on here, i will!!!
                  

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Two more DC sessions done and making progress, Bodyweight at 18st, in ok condition, can still see abs and seperation anyway.
 Today trained bit later on own, so changed to normaln style sets and reps.
Chest;........incline barbell  press...x4  15,10,8,6  140kg
                   flat fly.......................x3   12,8,8
                   reverse grip flat press.......x3    10,10,10 superset with  cable crossover..........x3   12,12,12
Delts;..........Seated d/bell upright rw...x4  15,10,10,8 superset with  stand side raise...........x4   12,12,12,12
                   seated d/bell press..........x3   10,10,6   45kg
                    machine press..........x1   25.
Triceps;........overhead d/bell extensios....x4   15,12,10,8
                    rope p/downs..........x3   15,10,10

Nice change, worked through preety quick. Big pump in delts, havnt been getting that of late.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

How you getting on with the DC?  Simon and Daz complained of injuries with it.

James Collier
MT Co-Owner & Event Promoter
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James


How you getting on with the DC?  Simon and Daz complained of injuries with it.

Liking the DC style, increase in strength for sure so i can see why the injures, knees bit sore. Will run for few more weeks on 3day week training then up to 4day split routine. Plus i'm young and sprightly compared to those two!!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

it looks like things are going well for you. 

forgive me if i missed this, are your plans for this just the final in oct/nov, or are you planning for any shows earlier than that?