Iron's "New and Improved" Training Log...

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    PumpingIron's Avatar
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    Quote Originally Posted by imprezivr6 View Post
    Look foward to this one! You should make great progress! Gunna subscribe to this one.

    Few things.. Just curious as to the 2day on, 1 off scheme? Why have you decided to go with that over the normal m-w-f 2 day split?

    He uses this for people with above average recovery, which would be me

    Secondly i would change lateral raises to some sort of pressing movement. I have seen DC talk quite a bit about not using lat raises on his program. You want to stick to BIG compound movements.

    This is my only isolation movement and I love lateral raises

    Thirdly back thickness, and quads you should not be rest pausing. A main focus on quads is placed on the 20rep widow maker set. Back thickness should be done in 2 straight sets, one heavy, one lighter for more reps.

    DC states that you should use rest pauses unless you cannot, and for squats, leg presses, deads, etc., you can rereack the weights and never lose contact with the bar and take you 12-15 breathes and move right into the next portion of the RP set...this is my plan

    Good luck bro!

    Thank you, everybit of input is much appreciated, I am truly a beginner with this type of training.

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    Quote Originally Posted by PumpingIron View Post

    He uses this for people with above average recovery, which would be me

    Is it possable you can point me to where he said that? This is the only other split i have seen him talk about, and it seems he really only uses it for few people who are lifting extreme numbers, and been on the 2 day split for a long time.

    Quote Originally Posted by DC
    For advanced bodybuilders (and with that I'm talking very elite bodybuilders and extremely strong people) I sometimes go with the following

    monday=chest shoulders triceps
    tuesday=biceps forearms backwidth backthickness
    thursday=calves hams quads
    friday-repeat of mondays bodyparts
    monday-repeate of tuesdays bodyparts
    tuesday-repeat of thursdays bodyparts

    This way bodyparts are hit twice every 9 days or so and I can work on advanced bodybuilders lagging bodyparts somewhat better with this split.

    This is my only isolation movement and I love lateral raises
    Cool, i just thought i would mention it as i have seen him say.

    Quote Originally Posted by DC
    If you go in every gym in america 80% of those people are doing laterals. People love to do laterals, they love to look in the mirror at themselves doing laterals. Do they work? Yes for some people. They definitely work for Jay Cutler (and Jay Cutlers incredible genetics). But with all these people doing lateral raises how many do you see with outstanding delts? One out of 50? One out of 100? Im not seeing many. How many people smythe front pressing 315 for reps or smythe behind the neck pressing 315lbs(to ear level only) for reps, or a whole weight stack with a dumbell chained to it on a selectorized press machine have small delts? This is all about constant progression upward and forward and its very hard to start with side laterals with 35lb dumbells and end up around 135lb dumbells for side laterals over time like you could do with dumbell presse
    Never seen that either. Can ya link me?. Allot of emphasis is placed on that 20 rep widomaker set. If at 15 you are spent, you should stand there(not rack the weight) for a few breaths, and bust out some more. Not restpausing most back thickness, and quad excersises is more to avoid injury, and to hit them heavier.

    Quote Originally Posted by Dc
    here let me put it in simple terms

    do 2 sets, one heavy and one really heavy

    the heavy one will be slightly higher reps than the really heavy one obviously

    you take as much rest as you need between the sets

    the heavy set put it in the range of 9 to 15 reps probably

    the really heavy set put in the range of 6 to 10 reps probably
    DC states that you should use rest pauses unless you cannot, and for squats, leg presses, deads, etc., you can rereack the weights and never lose contact with the bar and take you 12-15 breathes and move right into the next portion of the RP set...this is my plan

    If ya can find where he says some of this stuff i would appreciate it/ love to check it out as it would give me a few more options for when i stall on excersises, or want to change things up. I just know it from everything i have learned/read in the last couple years it is contradictory to most of it.

    Thanks again!
    :bb3:
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    imprezivr, most everything I have learned about DC training can be found here:

    http://www.thepumpingstation.com/doggcrapp.html
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    Quote Originally Posted by PumpingIron View Post
    imprezivr, most everything I have learned about DC training can be found here:

    DoggCrapp Method of Training, The Pumping Station
    Thanks for that link!

    I may ask about the 2way, 4day split over at IM and see how he currently feels about that. I would love to have another option for the future when i "supplement"
    Last edited by Frank Reynolds; 08-07-2007 at 12:06 PM.
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    How are the stretches treating you?
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    Painful...but afterwards i have a decent pump going.
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    Wanted to give a brief update...

    ...yesterday I was off and went to the DMB concert.

    ...today I was supposed to do my 1a workout but got a call from the Dr. tellnig me I have Squamous cell, which is a kind of skin cancer. Kinda freaked me out and made not want to do much of anything.

    I'll be back in the gym tomorrow....
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    I hope everything's ok, and that it's early enough to be preventable.
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    Quote Originally Posted by thesinner View Post
    I hope everything's ok, and that it's early enough to be preventable.
    same
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    Best of luck with everything man. I hope everything is alright.
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    My prayers are with ya man.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Shocking news, but have faith little buddy. You'll be fine.
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    Yea, well I've had symptoms for under a year and it hasn't really "spread" or "gotten much worse" over that time peroid. I do need hand surgery to get rid of it and need to keep myself covered in really high SPF sunscreen and get my moles checked 1 or 2 times every year (which everyone should do anyways).

    So thanks guys...
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    Quote Originally Posted by PumpingIron View Post
    Yea, well I've had symptoms for under a year and it hasn't really "spread" or "gotten much worse" over that time peroid. I do need hand surgery to get rid of it and need to keep myself covered in really high SPF sunscreen and get my moles checked 1 or 2 times every year (which everyone should do anyways).

    So thanks guys...
    Wow man...unfair life ehh?


    Prayin for ya.
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    How's the training coming? Did you quit the DC or just haven't had time to keep the log? Just wondering.
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