DC Training Log
- 07-29-2007, 10:35 PM
DC Training Log
So I've finally decided to stray away from the norm and try DoggCrapp. I agree with Dante's methods as far as low volume training to failure and high protein/moderate carb/fat ratios. I did a litte DC experiment last week and it went great. I'm 21 5'8 220ish give or take a few and I have a 33.5 in waist (don't know bf%). My plan for DC is sort of a recomp. I plan on a 100% clean diet with no cheat meals and cardio 3-4x per week on my off days. I also intend on gaining strength and mass on this program by following an extremely high protein (2g per lb) and moderate carb and fat ratio not combining carbs and fats in the same meal and carb cutoffs around 6-7 pm. I'm following the classic DC Split:
I will Train MWF and do cardio T TH SAT
i will be starting and be posting my exact routine tomorrow
- 07-30-2007, 12:53 AM
sounds good. good luck brutha.
- 07-30-2007, 09:43 AM
here is my training protocol
Smith Millitary Press
Hammer Behind the Neck Press
Close Grip Bench in Smith
Front Lat Pulldown
Corner T-Bar Row
DB Shoulder Press
Reverse(close) bench in smith
Hammer Underhand Pulldown
Calf raise on hack squat
Lying Leg Curl
Smith Squat Widowmaker
Incline DB Curl
Reverse EZ Curl
Standing Calf Raise
Seated Leg Curl
Hammer preacher curl
1 arm reverse cable curl
Seated Calf raise
Stiff Leg Dead
will be doing 1a shortly and will post results
07-30-2007, 09:51 AM
07-30-2007, 12:30 PM
Completed my first official DC workout and it was pretty brutal and felt great. Strength is at an all time low for the size I'm at bc i was experimenting with lighter weight and higher rep training w better form. It made my muscles more round and shapely but i lost some thickness and strength.
Here is the workout
Incline Smith- 225x 8-4-3
40 second flye stretch w 45lb dbs
Smith Millitary Press 185x 8-3-3
Underhand shoulder Stretch 40 seconds
Skull Crushers 105x 8-4-2
Tricep Extension Stretch 32 seconds w 40lb db
Rack Chins BW+30x 8-4-2
Rack Deads(pins at shins) 325x9 (back hurt and need to get these up)
Bodyweight Hang stretch for 43 seconds (started to lose grip even w straps)
overall a great feeling workout but the weights aren't very high for me. The slow negatives make the weight feel 2x heavier.
07-30-2007, 12:39 PM
can you show me pictures / videos of rack chins / rack deads?
07-30-2007, 12:42 PM
Dude ur going to like DC alot. I am going to get back at when I get back on cycle. Good luck man!!!
07-30-2007, 12:44 PM
07-30-2007, 12:52 PM
um i can't find pix but i can explain them. Rack Chins are basically pullups in a power rack or smith machine with ur feet elevated on a flat bench in front of u. So u would set the pins or the smith shoulder high and do pull ups on it with ur feet on the bench. Rack deads are simply deadlifts from a power rack with the bars/pins set about mid-shin or knee level
07-30-2007, 12:56 PM
lol UNCfan i couldn't see the links so i figured id just explain them but now i see em
07-31-2007, 01:34 PM
I know it realistically means nothing, but I am shocked that I am this sore from doing 3 sets per body part and 1 exercise. Tomorrow will be Day 2a and I will post results.
07-31-2007, 11:48 PM
I am /subbed. I am going to follow your lead. Basically I have been incorporating the breathing / rest pause thing on top of the program I was doing but now am going to do this M W F with anaerobic / aerobic cardio in between.
You lead, I follow.
07-31-2007, 11:49 PM
08-01-2007, 12:50 AM
NICEE>>>>> i wanna change up my workout routine as well and ill be looking at a few new logs showing some nice varations
08-01-2007, 01:17 AM
I would start / recommend doing the 15 breaths / 20 seconds between sets. It knocks the fluff out of you! ( well does me anyhow ). This would be a good lead up to then doing the DC training.
08-01-2007, 02:04 PM
just completed workout 2a...pretty good considering I've been really tired and out of it all day. Weights are low bc of the slow negatives but I don't care I'm focusing on form and progressing the weights w good form
here are the #s
BB Curls- 90x9-5-4
****ed up and did the stretch before forearms for 35s
Alt. Hammer Curls - 35x12
Hack Squat Calf Raise (6-8s negative 10s stretch at bottom of each rep) 225x12
Lying leg Curl-140x 9-6-5
Stretch leg on high bar 25s each
Smith Squat Widowmaker(supposed to be 20 reps but couldnt get it) 225x16
08-01-2007, 02:06 PM
mfbb...what rep scheme are you using?
08-01-2007, 02:42 PM
I see u are training lower rep...any reason behind that?
08-01-2007, 03:58 PM
i was over zealous with the weights...
08-01-2007, 04:18 PM
08-01-2007, 06:39 PM
how about your rep timing?
08-01-2007, 07:05 PM
I'm doing 15 breaths between sets and 6 second negatives sometimes a bit longer if i can
08-01-2007, 09:58 PM
08-01-2007, 10:43 PM
tomorrow is an off day...I'm going to the beach all day and have to train a few clients at night and I'm going to try to fit in some cardio but who knows. I'm also getting leaner following DC diet recommendations which is also similar to the Dave Palumbo diet of Extremly high protein and moderate carbs and fat not combining the 2 in a meal with 6-7pm carb cut offs.
08-01-2007, 10:58 PM
Dc also says that he regrets ever saying 6sec neg, as he never meant that to be taken literally. He calls for a more true 2-3sec neg, and just said 6 to get people to slow down. Really just wants you to keep it controlled.
Just was wondering if you were slowing them down that much due to preference, or if you were thrown off because he said "6sec"..
Just giving ya a heads up, if you didn't already know.
You should make awesome gains with within this log bro!
08-01-2007, 11:01 PM
thanx bro...I'll try the 2-3...it almost seemed natural to do 6 but I think I'll be able to handle more weight with 2-3 seconds...I'll let u know how it goes on friday
08-01-2007, 11:23 PM
not to confuse but im doing Prilepin's routine to the T and he uses
4-1-2-1 and 3-0-2-0 methods.
08-02-2007, 01:30 AM
So from what I understand ( which isn't much in this case ), that with the timing, do you do your warm up sets 1-1-4 tempo and then with the working set(s) 1-1-8 to 10s? Or do you do the rest pause tempo on your warm up sets as well?
Also from what I understand is it:
1. Do as many sets to warm up ( for me most likely 2 - 3 )
2. Do working set, breath, another working set, breath and finish of with your last working set?
Thanks for any help,
Also if you guys are looking for a not so great version of the stretches >>> here you go <<<
08-02-2007, 06:36 AM
That 2-3 second negative should be on every rep too...just an FYI...3/2 is the timing i've started using.
08-02-2007, 08:26 AM
You want to keep warmups from cutting into your strength. I usually do 1-2 20rep warmups. Since shoulders are after chest, they are already pretty fluid so i just do 1 warm up.. But that is me, and i don't throw around extreme amounts of weight, so if you do, you will likely want to use more warmup's!
08-02-2007, 08:56 AM
Trying not to hijack but add worth here, so:
1. Tempo 3(up)-1(hold)-3or4(neg)?
2. static hold on last set only?
3. Stretch at end of exercise for that bodypart?
Thanks for help.
08-02-2007, 09:12 AM
As for statics, you are gunna do them AFTER your last set. You will take your 15 breaths just like durring the restpause, then do the static hold(if the excersise requires them)
I do chest/shoulder/tri then stretch them, then do back.. People do stretch after each, i just choose not to.lol
08-02-2007, 09:54 AM
^agreed with imprezivr, but I stretch after each exercise.
08-02-2007, 11:56 AM
are you doing all bench chest exercises on the smith machine, or are you using a free barbell ?
08-02-2007, 03:17 PM
08-02-2007, 06:36 PM
08-03-2007, 12:46 AM
08-03-2007, 07:09 AM
08-03-2007, 09:44 AM
08-03-2007, 10:12 AM
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