just started DC log - AnabolicMinds.com

just started DC log

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    East1600Plus's Avatar
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    just started DC log


    so just did my first day of DoggCrapp training and its insane! i love it
    beginning stats:
    height 5'8.5"
    weight 188

    dont know body fat % at the moment but im having the school trainer (best in state of nebraska) do it sometime this week

    so i think i started out a little high on bench today...got weaker over football season then i thought my max last year was 365 for comparison but here it goes.

    Day 1
    Chest,Triceps,Shoulders,Back Width,Back Thickness

    Chest- Bench warmup 135x10 140x8 150x6
    Rest Pause 250x5 250x3 250x2 Static Hold
    the chest stretch is xtreme!!! dunno if i got a whole minute in but i know i wasnt more then 10 seconds off **** it hurts

    Shoulders-Military Press warmup 95x8 100x6
    Rest Pause 135x11 135x5 135x3 Static Hold

    Triceps-Skullcrushers warmup 40x10 45x8 50x6
    Rest Pause 70x15 70x7 70x4 Static Hold
    The stretch for this got my shoulders too didnt like it but then i redid the stretch a little bit and got it perfect

    Back Width- Front Pulldowns warmup 100x10 110x8 120x6
    Rest Pause 150x12 150x9 150x5 Static Hold

    Back Thickness- Bent Over BB Row warmups 70x8 75x6
    Straight set 135x16



    Very excited about this routine feel free to critique positively and give advice where needed Thnxs!

    here is my full workout sched.


    Workout #1
    Chest, Shoulders, Triceps, Back Width, Back Thickness

    Chest- Alternates (Bench)-Warm Up- 4 sets or until read 10-8-6-4
    (Incline)
    (decline)
    Rest Pause- Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Shoulders- Alt. (Military Press)-Warm Up-3 Sets 10-8-6
    (Arnolds)
    (Front Shoulder Raises)
    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Triceps- Alt. (Skull Crunches)-Warm Up 3 Sets 10-8-6
    ( Triceps Xtends)
    (One Arm Pushdown)
    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Back Width- Alt (Front Pulldowns) Warm Up 4 Sets 10-8-6-4
    (Lat Pulldowns)
    (Rear Pulldowns)
    Rp-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Back Thickness- Alt. (Bent over BB rows)- Warm Up 3 Sets 10-8-6
    (Dead Lifts)
    (T Rows)
    No RP Failure


















    Workout #2
    Biceps, Forearms, Calves, Hamstrings, Quads

    Biceps - Alt. (Preacher)- Warm Ups 4 Sets 10-8-6-4
    (BB Curls)
    (Concentration Curls)

    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Forearms- Alt. (Hammer Curls)- Warm Up 2 Sets 8-6
    (Reverse Curls)
    (BB Forearm Rolls)

    Calves- Alt. (Calve Raises)Warm Up -3 Sets 10-8-6
    (Leg Press Calve Raises)
    (Standing Raises)
    Straight Sets No RP

    Hamstrings- Alt. (Legs Curls) -Warm Up 3 Sets 8-6-4
    (Lunges)
    (Heel Only Leg Press)
    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static Hold

    Quads - Alt. (Squats) Warm up 3 Sets 5-5-5
    (Leg Ext.)
    (Squats)
    Failure no RP

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    day 2 workout 2

    another crazy day doing the DC routine
    Biceps,Forearms,Quads,Hamstrin gs,Calves

    Biceps-Preacher curls warmup 40x10 45x8 50x6
    Rest Pause 70x17 70x7 70x6 static hold
    wow i was busting out like no other doing this workout it was crazy...didnt get a long pump though i miss that...what can i expect doing biceps on the DC workout as far as size and getting a good "peak"?? hopefully good

    Forearms- DB hammer curls warmup 30x10 35x8
    Rest Pause 45x17 45x11 45x11 static hold
    i did alternating hammer curls so i did 34 total...divided by 2 45 each dumb bell

    Quads- Squats warmup 135x5 185x5
    Straight set 275x6 ...i think my bass was too wide i was getting more hamstring it "seemed" next time ill narrow my base up but i did deep ii mean deep squats

    Hamstrings- Leg Curl warmup 70x8 80x6
    Straight set 120x18
    hate doing leg curls i can barely strand and hold myself up afterwards

    Calves- calf raises warmup 70x10 105x8
    Straight set 160x21 then stretched then did a lighter set of 150 down stretch then exploded up for 12 reps

    so far so good lemme know how im doing
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    you've got some real impressive strength for an 18 y/o. setup looks good but one thing is confusing me with your writing. what does this mean?

    Chest- Alternates (Bench)-Warm Up- 4 sets or until read 10-8-6-4
    (Incline)
    (decline)
    Rest Pause- Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    are you doing incline and decline in the same day?
    •   
       

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    Quote Originally Posted by Beelzebub
    you've got some real impressive strength for an 18 y/o. setup looks good but one thing is confusing me with your writing. what does this mean?

    Chest- Alternates (Bench)-Warm Up- 4 sets or until read 10-8-6-4
    (Incline)
    (decline)
    Rest Pause- Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    are you doing incline and decline in the same day?
    Thank you about the strength :bb2: lol
    no im not those r just the different workouts im switching in and out each time i go back to workout #1...bench...then incline...then decline...then bench again
    i put alternates there but maybe it got jumbled around
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    word, you've got it right then. keep up the log, i'm anxious to see how your strength climbs.
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    Quote Originally Posted by Beelzebub
    word, you've got it right then. keep up the log, i'm anxious to see how your strength climbs.
    yup i will im hoping i gain some real serious mass also
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    Quote Originally Posted by East1600Plus
    Workout #1
    Chest, Shoulders, Triceps, Back Width, Back Thickness

    Chest- Alternates (Bench)-Warm Up- 4 sets or until read 10-8-6-4
    (Incline)
    (decline)
    Rest Pause- Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Shoulders- Alt. (Military Press)-Warm Up-3 Sets 10-8-6
    (Arnolds)
    (Front Shoulder Raises)
    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Triceps- Alt. (Skull Crunches)-Warm Up 3 Sets 10-8-6
    ( Triceps Xtends)
    (One Arm Pushdown)
    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Back Width- Alt (Front Pulldowns) Warm Up 4 Sets 10-8-6-4
    (Lat Pulldowns)
    (Rear Pulldowns)
    Rp-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Back Thickness- Alt. (Bent over BB rows)- Warm Up 3 Sets 10-8-6
    (Dead Lifts)
    (T Rows)
    No RP Failure



















    Workout #2
    Biceps, Forearms, Calves, Hamstrings, Quads

    Biceps - Alt. (Preacher)- Warm Ups 4 Sets 10-8-6-4
    (BB Curls)
    (Concentration Curls)

    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static hold

    Forearms- Alt. (Hammer Curls)- Warm Up 2 Sets 8-6
    (Reverse Curls)
    (BB Forearm Rolls)

    Calves- Alt. (Calve Raises)Warm Up -3 Sets 10-8-6
    (Leg Press Calve Raises)
    (Standing Raises)
    Straight Sets No RP

    Hamstrings- Alt. (Legs Curls) -Warm Up 3 Sets 8-6-4
    (Lunges)
    (Heel Only Leg Press)
    RP-Failure-15 breaths-Failure-15 breaths-Failure/Static Hold

    Quads - Alt. (Squats) Warm up 3 Sets 5-5-5
    (Leg Ext.)
    (Squats)
    Failure no RP
    Im gonna change a few exercises

    Shoulders- Alt. (Military Press)
    (Arnolds)
    (Front Shoulder Raises)

    taking out front shoulder raises replacing with front barbell press


    Triceps- Alt. (Skull Crunches)
    ( Triceps Xtends)
    (One Arm Pushdown)

    taking out one arm pushdown replacing with reverse grip bench

    Back Width- Alt (Front Pulldowns)
    (Lat Pulldowns)
    (Rear Pulldowns)


    taking out Lat pulldowns replacing with Rack Chins

    Biceps - Alt. (Preacher)
    (BB Curls)
    (Concentration Curls)

    replacing concentration curls with close grip EZ bar preacher curls

    Calves- Alt. (Calve Raises)
    (Leg Press Calve Raises)
    (Standing Raises)

    taking out standing raises replacing with BB hacksquat raises

    Hamstrings- Alt. (Legs Curls)
    (Lunges)
    (Heel Only Leg Press)

    taking out Lunges replacing with SLDL

    Quads - Alt. (Squats) Warm up 3 Sets 5-5-5
    (Leg Ext.)
    (Squats)

    taking out Leg Ext. and second squat replacing with Leg Press and BB hack squat (i dont have a hack squat machine)
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    for some reason doggcrapp at intensemuscle.com thinks im prolly to young to do DC training?? idk ill continue the log gimme some feedback what do u guys think?
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    i'm not one to make that call but if anyone is, it's doggcrapp (dante). BTW,in case you hadn't put it together, DC = DoggCrapp. it's his routine. he has mentioned many times in the past that his routine is better suited for guys with a few years of training under their belt.
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    Quote Originally Posted by Beelzebub
    i'm not one to make that call but if anyone is, it's doggcrapp (dante). BTW,in case you hadn't put it together, DC = DoggCrapp. it's his routine. he has mentioned many times in the past that his routine is better suited for guys with a few years of training under their belt.
    ya i know DC = Doggcrapp just Dc is shorter lol

    but ive been lifting for about 5 years seriously its just b/c im still in highschool idk but here is an update from todays DC workout

    Workout #1 Alt.

    Chest-Incline warmup 95x10 100x8 110x6
    RP 150x17 150x6 150x3 (time to move up in weight )
    god i killed myself on the stretches but it felt so good

    Shoulders- Arnolds warmup 40x10 50x 8
    RP 90x11 90x8 90x6 (pretty good mark real fun workout)

    Triceps- Reverse Grip bench warmup 45x10 65x8
    RP 135x9 135x4 135x3
    almost lost it to my face once thank god for spotters lol

    Back Width- Rack Chins warmup bodyweight (190)x10 x8
    RP +25x9 +25x6 +25x3

    Back Thickness-Dead lifts warmup 135x5
    Heavy Set 315x6 Light set 265x10





    Pretty good all in all
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    yeah, considering your strength levels, i think you're fine with it. there's quite a few guys that are older but not as strong as you using his program with no issues. IMO, keep doing what works.
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    Quote Originally Posted by Beelzebub
    word, you've got it right then. keep up the log, i'm anxious to see how your strength climbs.
    You might be interested in following my log then

    Halodrol Liquigels & X-Factor Log

    and so could be the OP. I am not an expert by any means, but I might be able to answer some specific questions.
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    Workout #2 Alt.

    Biceps- BB Curls warmup 45x10 55x8 60x6
    RP 90x10 90x5 90x4 and then did rep of complete negative

    Forearms- Reverse Curls warmup 20x10 30x8 35x6
    RP 50x17 50x10 50x9

    Calves- Leg press calf raises warmup 415x10
    Straight set 550x15

    Hamstrings- SLDL warmup 100x5 105x5
    Straight set 155x18

    Quads-Leg Presses warmup 415x5 465x5
    Heavy 6-10 reps followed by widowmaker of 20 reps
    685x10 505x20


    yet another good day in DC land lol...but im starting to wish i could do more exercises hmm...ill keep going with it see how its doing
  

  
 

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