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  1. #26
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    has anyone used this while trying to drop weight

  2. #27
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    I'm on this now and I've made a few minor adjustments. So...please yell if this sounds silly.

    First of all - the Leg days - "Holy ben gay batman." I think I'm going to buy stock in that company since I'll be buying the sports cream by the truck loads. I woke up day after legs and I thought Jet-Li drop-kicked my glutes.

    Here's what I changed:

    Upper Body A
    • Added Dumbbell Swings - I love that exercise it makes everything in my shoulders POP out like Arnold.
    • Removed Incline bench and added Incline Fly. I plan on super setting bench press with incline flys.


    Upper Body B
    • Added rear delt raises cause it was suggested in here somewhere.
    • Removed bench press and added flat bench fly. I plan on super setting incline bench with flat flys.


    Please what do you think of the modifications before I go and commit to them.

  3. #28
    Regular Poster recently93's Avatar
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    i started this routine about three weeks ago and i already have visible gains in my legs in both strength and size. Lower body B is an absolute killer with those step-back lunges, but its a lot of fun to do. I love the upper lower split this workout employs and i cant wait to see my results once im done with it.

    Great routine Dave!
    "above all things if kindness is your king, then heaven will be yours before you meet your end" -Dave Matthews

  4. #29
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    Since I'm officially on this sucker here's a link to my log

    http://www.muscleandstrength.com/for...ining-log.html

    Also, I put up some pics of my current "look" and I'll upload more pics as I progress. I'm not used to eating this much food....I suppose that's the hardest part.

  5. #30
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    I am planning to start this routine today. I asked a few questions that were answered by Dave in another thread (before I saw that this one existed), but I have one other question that just occurred to me. The amount of reps are listed in ranges such as 6 - 8 or 10 - 12. Does this mean I should be doing as many as I can within that range while keeping the weight the same? Or should I be adding/dropping weight for each set. Hopefully that question makes sense.

    Thanks!

  6. #31
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by EGainey View Post
    I am planning to start this routine today. I asked a few questions that were answered by Dave in another thread (before I saw that this one existed), but I have one other question that just occurred to me. The amount of reps are listed in ranges such as 6 - 8 or 10 - 12. Does this mean I should be doing as many as I can within that range while keeping the weight the same? Or should I be adding/dropping weight for each set. Hopefully that question makes sense.

    Thanks!
    You should be using weight heavy enough to at least get the bottom of the rep range. If getting there with the weight you are using was easy, go for the extra reps.

    I.E. If you are bench pressing 200lbs, and you get 6 reps you're good, but if you feel like you can get to 8 reps, do two more. If 8 reps with 200lbs for 3 sets was a cake walk, then obviously increase the weight.

    Hope that helped,

    Dave
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  7. #32
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    Quote Originally Posted by muscletrainerdh View Post
    You should be using weight heavy enough to at least get the bottom of the rep range. If getting there with the weight you are using was easy, go for the extra reps.

    I.E. If you are bench pressing 200lbs, and you get 6 reps you're good, but if you feel like you can get to 8 reps, do two more. If 8 reps with 200lbs for 3 sets was a cake walk, then obviously increase the weight.

    Hope that helped,

    Dave
    That's exactly what I needed... Thanks! This website has been so helpful. Time to go work out!

  8. #33
    BGD - Superset Superman muscletrainerdh's Avatar
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    I have created an EXCEL Spreadsheet workout log for the DULS w/Abs for a 12 week cycle.

    I think I've adressed all the short comings of the programs basic outline and gave you a better idea how your reps and sets should build. (Including warm up sets!)

    If you'd like the spreadsheet, PM me your real e-mail address and I will send it to you.

    Thanks,

    Dave
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  9. #34
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    dave, thank you so much for the excel spreadsheet. i started using it this week and it will help out a ton! having the directions to increase weight, add/delete sets is great.

  10. #35
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    I'm going to start this workout after the holidays. I've been doing dougs 4ds for twelve weeks and feel that I plateaued. I gained 6 pounds (175)and want to gain another 10. I'm pm'ing you now for the excel sheet. I was about to create my own.

    I like the looks of this workout because it seems to put just as much attention to lower body as upper body. Most workouts are more of a 25/75 split.

  11. #36
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    Quote Originally Posted by noflyzone View Post
    I'm going to start this workout after the holidays. I've been doing dougs 4ds for twelve weeks and feel that I plateaued. I gained 6 pounds (175)and want to gain another 10. I'm pm'ing you now for the excel sheet. I was about to create my own.

    I like the looks of this workout because it seems to put just as much attention to lower body as upper body. Most workouts are more of a 25/75 split.
    its a great workout. after 3 weeks ive gained a few pounds of muscle. the excel sheet is great. telling you when to add/decrease weights/reps.

  12. #37
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    The Excel sheet is perfect. I just started 1-4-09.

  13. #38
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    There is a note about supersets in the Excel sheets. Which exercises are we supposed to superset?

  14. #39
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by noflyzone View Post
    There is a note about supersets in the Excel sheets. Which exercises are we supposed to superset?
    Only superset exercises that have the same number but different letter:

    for example:

    7A
    7B

    8A
    8B

    I'm pretty sure on DULS w/ ABs supersetting is only used on Upper Body -Workout B.


    The template I copied the DULS program into (VIF) had more supersetting.

    But it's a good explanation of how to super set, whether they are heavily used or not in the routine!

    Dave
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  15. #40
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    Lower body workout B of the first week is a killer! I went in this morning still sore but, decided to power through it. It was only pain. I screwed up and wasn't paying attention. I performed the squats identical to workout A . I thought my legs were going to explode. I thing it was a little rougher this week because I did take 2 weeks off before starting again. Next week shouldn't be so bad.

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    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by noflyzone View Post
    Lower body workout B of the first week is a killer! I went in this morning still sore but, decided to power through it. It was only pain. I screwed up and wasn't paying attention. I performed the squats identical to workout A . I thought my legs were going to explode. I thing it was a little rougher this week because I did take 2 weeks off before starting again. Next week shouldn't be so bad.
    OUCH! I feel for you bro!

    Yea the workout B is a little less intense than workout A, but still will work ya!

    I"m sure you'll be fine next week!
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  17. #42
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    The next week I was fine. I also made sure I drank a bottle of water before, 2 during and 1 more after the workout. I think the water helped a lot.

  18. #43
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    May add shoulder press after bench presses on upper A, and adding rear delt flys after bench press on upper B, what rep/set/rest scheme would you recommend for these exercises with their place in the workout?

    Thanks

  19. #44
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by SUram46 View Post
    May add shoulder press after bench presses on upper A, and adding rear delt flys after bench press on upper B, what rep/set/rest scheme would you recommend for these exercises with their place in the workout?

    Thanks
    Shoulder Press - 2 - 3 sets, 10 - 12 Reps, 60 sec rest (workout A)

    Rear Delt Raise 1- 2 Sets, 10 -12 Reps, 60 sec rest (workout B)
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  20. #45
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    Okay, I missed three weeks due to my gym membership $ falling away. I went ahead and paid for 6 months with my tax return. Do I need to start over? I really wanted to start cutting in April.

  21. #46
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    Definitely gonna try this workout, but how about the abs? when is the best time to perform the abs?

    I'll keep posted about the progress..

  22. #47
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    I've decided to give this workout a go! Going to do my starting measurements tomorrow!
    thanks dave for this solid routine!
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  23. #48
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by Nicksix View Post
    I've decided to give this workout a go! Going to do my starting measurements tomorrow!
    thanks dave for this solid routine!
    Awesome! Let me know if you have any Questions!
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  24. #49
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    Hey dave, I know you're a busy guy but for chest in upper A can I do flat BB and cable crossovers and for B do incline DB press and dips? thx.

  25. #50
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    Quote Originally Posted by sloppyjoe View Post
    Hey dave, I know you're a busy guy but for chest in upper A can I do flat BB and cable crossovers and for B do incline DB press and dips? thx.
    ON B workout that would be fine.

    But the A workout you should swap out a compound move for a compound move.

    What you have suggested is swapping out a compound for an isolation move.
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