DC Training Log

[mfbb]

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:
Day 1
Chests
Shoulders
Triceps
Back Width
Back Thickness

Day 2
Biceps
Forearms
Calves
Hamstrings
Quads

I will Train MWF and do cardio T TH SAT

i will be starting and be posting my exact routine tomorrow

[Beelzebub]

sounds good. good luck brutha.

[mfbb]

thanx beelz
here is my training protocol

Day 1a
Incline Smith
Smith Millitary Press
Skullcrusher
Rack Chins
Rack Deads

Day 1b
Hammer Incline
Hammer Behind the Neck Press
Close Grip Bench in Smith
Front Lat Pulldown
Corner T-Bar Row

1c
Incline BB
DB Shoulder Press
Reverse(close) bench in smith
Hammer Underhand Pulldown
BB Rows

Day 2a
BB Curl
Hammer Curl
Calf raise on hack squat
Lying Leg Curl
Squat
Smith Squat Widowmaker

2b
Incline DB Curl
Reverse EZ Curl
Standing Calf Raise
Seated Leg Curl
Hack Squat

2c
Hammer preacher curl
1 arm reverse cable curl
Seated Calf raise
Stiff Leg Dead
Leg Press



will be doing 1a shortly and will post results

[PumpingIron]

Nice bro...good luck.

[mfbb]

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.

[neoborn]

can you show me pictures / videos of rack chins / rack deads?

[UNCfan1]

Dude ur going to like DC alot. I am going to get back at when I get back on cycle. Good luck man!!!

[UNCfan1]

YouTube - Broadcast Yourself.

YouTube - Broadcast Yourself.

For the deads most do them right below the knee.

[mfbb]

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

[mfbb]

lol UNCfan i couldn't see the links so i figured id just explain them but now i see em

[mfbb]

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.

[neoborn]

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.

[neoborn]

YouTube - Rack Deadlifts with 945 lbs

YouTube - Rack Chins

For the deads most do them right below the knee.

LOL thanks unc now that you found those for me I think this would have been a better example.

YouTube - Broadcast Yourself.

[nycste]

NICEE>>>>> i wanna change up my workout routine as well and ill be looking at a few new logs showing some nice varations

[neoborn]

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.

[mfbb]

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
Squat 355x6
Smith Squat Widowmaker(supposed to be 20 reps but couldnt get it) 225x16

[PumpingIron]

mfbb...what rep scheme are you using?

[mfbb]

mfbb...what rep scheme are you using?

I'm shooting for 8-4-2 on the Rest-Pause Sets and Calves and Forearms are straight sets of 12. Deadlifts are a straight set of 4-8, Rows are 2 straight sets of 8-12 . Squats are straight set of 4-8, leg press and hacks are a straight set of 6-10 and 20 rep widowmaker for every exercise. I'm basically doing it the textbook DC way.

I see u are training lower rep...any reason behind that?

[PumpingIron]

i was over zealous with the weights...

[nycste]

i was over zealous with the weights...

hehe i HEAR YA