Full DoggCrapp Training Routine

I'm pretty sure that is the protein content
 
! cup of 2% is 13g of carbs
 
Just got done wtih my first session of DC training (routine one as I posted above) and it gets two words "love it"!!

ive never had my ass more handed to me by a smythe machine! great rush. veins really popped!!!
 
suncloud said:
but if you're avoiding veggies after 6 PM because you don't want "trace carbs" why is simple sugars found in milk OK?
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I guess you have a point. Trace carbs for a guy that eats 2 potatoes in one meal could possibly be 13g.
 
you rack the weight. i stand up and walk around as i take my breaths. the whole point is to recover as much as possible before you demolish yourself again.

my tris are already tight and i just got done lifting 3 hours ago

this has to be done to complete failure tho or this program will be too low volume if done in a normal set fashion.
 
TravisG said:
you rack the weight. i stand up and walk around as i take my breaths. the whole point is to recover as much as possible before you demolish yourself again.

my tris are already tight and i just got done lifting 3 hours ago

this has to be done to complete failure tho or this program will be too low volume if done in a normal set fashion.
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but you don't necessarily want the first set of the rest/pause set to be to true failure or it impacts the next 2 sets. I try to stop at 1 before failure, then r/p sets 2 + 3 are each to true failure.
 
Try not to be "walking around" but rather sit still, in place, calmly and deeply gathering your breath, returning to focus and intensity and proceeding to the next portion - then repeat.

I find that the getting up and walking around distracts and tends to unintentionally extends the rest portion.

Keep in mind this takes a few cycles to get used to. Do it the same for at least a few cycles through before you proceed to modify things. Your intra set recovery will change as you adapt to the work load. As well, your post workout recovery time between splits on off days.

JMHO
 
I'm only on my 2nd blast portion now, but its awesome. I took 2 weeks off entirely for the cruise, ate cut level calories and did an hour or more cardio all 14 days (lost 10 lbs) and somehow strength was still up even the first round on this blast. amazing.
 
Any of u uses DC when training alone? I don't have a lifting partner no more and would like to try this but am scared of going to almost failure with out a partner on things like BB bench and BB shoulder press, any tips?
 
EasyEJL said:
but you don't necessarily want the first set of the rest/pause set to be to true failure or it impacts the next 2 sets. I try to stop at 1 before failure, then r/p sets 2 + 3 are each to true failure.
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Disagree....every set to failure!

MHA said:
Any of u uses DC when training alone? I don't have a lifting partner no more and would like to try this but am scared of going to almost failure with out a partner on things like BB bench and BB shoulder press, any tips?
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Use a Smith machine
 
MHA said:
Any of u uses DC when training alone? I don't have a lifting partner no more and would like to try this but am scared of going to almost failure with out a partner on things like BB bench and BB shoulder press, any tips?
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I don't have a training partner either but still use DC principles.

As far as shoulder presses I rarely use military press with BB movements for several reasons. Instead my current routine revolves around DB Press, Smith Machine, and BB upright rows and when I start switching exercises I'll be doing shoulder snatches and something like upright rows with cable machine.

For Bench Press I set up in the power rack. It takes more set up time but I'm able to set the pins to catch the bar when I fail. I used to do this sometimes before I started DC but now I do it every time and it works great.

Other than the bench press set up time nothing else has been a radical change to my past routines.
 
Once you get used to it it becomes a lot easier....personally between RP's I lean forward in the chair and stair at the weights while breathing, its my own kinda screwed up way of preparing for the next set of pain :P
 
NFLforNBA said:
what is so great about dc i dont get it
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DC has alot of success training guys. To really do his program correctly you need to hire him though. His training methods are the new flavor of the month, and i am sure are being bastardized all over the country. It is like saying a I train "westside". Not really, i use some principles, but in order to train "westside" you have to train at westside. Does his method work, absolutely, are their other productive methods, absolutely. Most truly successful guys will take what they learn from years of experience and apply it to themselves. Now if you are hire Dante, he is going to take years of experience of what HE learned and apply it to you. He is the real deal.
 
TravisG said:
Oh ****, look random181...a specific meal plan, just what i was looking for. thanks b5150 for reading my post and understanding what i was saying!!!!!

A sample day for me is (with protein grams after each item) – Bulk Diet:

Breakfast: oatmeal(5) with soy grits and ground flaxseeds on top (23) a little bit of milk(2) in the oatmeal and a protein drink (55)=85grams

After-workout snack: two potatoes(7) and a double serving protein drink in cranberry grape juice (110) =117grams

Lunch: (quick one because of my work)-can of ravioli (11) and protein drink(65) (cup of water cup of milk in there) =76grams

Snack: two 99cent big Macs(54) and 2 cups of milk (20)=74 grams

Dinner: 1lb of hamburger (100) cooked drained and then washed off with water thoroughly (to remove as much fat as possible)with condiments and noodles (4) =104grams

I keep reasonably lean by taking in zero to trace amounts of carbs (found in vegetables) after 6-7pm

Night-time meal: six egg white omelet with peppers or peas(20) or roast beef cold cuts with half water half milk protein drink (65) =85 grams

That's 541 protein grams on average and with me usually eating larger portions than measured I probably venture toward 600 grams a lot. If you look at the food I eat its pretty cheap, specially the way I buy it in bulk.

Sample Day – Bulk Diet - Total Calories:

1) protein drink (olive oil 600/milk 210/water 0/powder 260/flaxseed 50+ oatmeal 200+ banana 102=1420cals

2) post workout drink=3 cups cranberry juice 390, four scoops protein powder 520, 2 baked potatoes 284=1194cals

3) chicken rice casserole-cup of rice 190 chicken 581, sauce 150 , two cups milk 280=1201 cals

4) T bone steak 1419, water with lemon (trace), mashed potatoes (400)=1819cals

5) protein drink with olive oil 600/powder 260/milk 210/ water 0 and protein bar 290 = 1360

6) two cups 2% milk 280 and 2 cups cottage cheese 440=720

Total calories: 7714


Diet Philosophy: For fat sources, I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seat belting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to McDonalds I'll blast as many hamburgers as I can and skip the fries (laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and a lot of a vegetable but no rice, pasta or bread).

This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. I'm not a calorie counter at all. I'm a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsaturates (olive oil), flaxseeds and some extra carbs here or there. A simple way to keep the scale going up: I run into the same problem from time to time and I know I cannot eat any more than I do.....the savior for me is extra virgin olive oil--I work my way up to 3-4 tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its other health benefits.)
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A word of advice, you really should read intense muscle some more, dante frequently takes the piss about about people thinking this is some sort of DC diet- what you posted is an example he wrote in a post a while back for something he ate one day, it is not any sort DC style diet!! it demonstrates one thing and that is to eat like hell. If you look at intense muscle more you would realise that all the DC training pros eat pro/fat pro/carb in order to regulate how many fats are present in the presence of insulin, you would also realise that dante recommends no one at all counts calories- he says to count protein, if gains arent made increase fats and if youre feeling lethargic to increase carbs. For the love of god go read intense muscle some more what you posted is not the DC diet there is no goddam DC diet.


edit: also dante is a 6ft white guy with totally ****e genetics- if you looked at intense muscle you would see the pictures he put up of himself after only a small amount of training- he is tiny naturally.
 
Diet Philosophy: For fat sources, I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seat belting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to McDonalds I'll blast as many hamburgers as I can and skip the fries (laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and a lot of a vegetable but no rice, pasta or bread).

This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. I'm not a calorie counter at all. I'm a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsaturates (olive oil), flaxseeds and some extra carbs here or there. A simple way to keep the scale going up: I run into the same problem from time to time and I know I cannot eat any more than I do.....the savior for me is extra virgin olive oil--I work my way up to 3-4 tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its other health benefits.)
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Relax dude.
 
B5150 said:
Try not to be "walking around" but rather sit still, in place, calmly and deeply gathering your breath, returning to focus and intensity and proceeding to the next portion - then repeat.

I find that the getting up and walking around distracts and tends to unintentionally extends the rest portion.

Keep in mind this takes a few cycles to get used to. Do it the same for at least a few cycles through before you proceed to modify things. Your intra set recovery will change as you adapt to the work load. As well, your post workout recovery time between splits on off days.

JMHO
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Exactly. I take the same concept of the breathing squat and/or widowmakers, and apply it to all the exercises. Gulp in as much air as possible and rdy to rep out the weight once more.

Any of u uses DC when training alone? I don't have a lifting partner no more and would like to try this but am scared of going to almost failure with out a partner on things like BB bench and BB shoulder press, any tips?
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I train alone 99.9% of the time. Squats and standing shoulder presses, I keep the weight on me the entire workset. If you fail on squats, there are safety bars for a reason. No prob. And the shoulder presses you can set the bar on your upper chest/clavs to breath, and use a lil' momentum to get the weight up, then continue. I usually do chest on a mix of Hammer S. machines and DB's, as there is no BB to come crashing down on you if you have no spotter, and DB's you can drop, breath, pick up, and continue. Or sometimes ill do my warm-ups on the bench, but move to the hammer machine for the workset.
 
yeah that smythe machine last night was death man. and it was so nice to go till failure than just turn the wrists and rack it. i think for as many exercises i can im going to change to the power rack so its true free weight. my tris are so rocked today its something else. i cant believe thier that sore and i only did three rest pauses to get them there. my chest, shoulders, and back are tight but not sure. my erector muscles are on the verge of soreness. so all in all. 45 minutes. success. and MY LORD. those db flye stretches right after my set....are almost unbareable!!!!!! OUCH!

im going to use this lifting technique on my next cycle that i start here in 13 days. i wanted to start it a couple weeks before cycle in order to get used to/perfect this lifting style so once i jump on ill have it down pat! i think i wont be so sore on cycle. im only on protein powder and a bulk diet right now so i think thats why im so sore. i dont see myself being sore on cycle from this. but that will let me train more frequently without overtraining. itll be good!
 
well i know right now off cycle i am sore as **** man. my tris have not been this sore in years. it hurts to use my arms not because my bis but because my tris are beyond demolished. everything else is sore at this point, but my tris are far beyond any of the other body parts. close grip bench press to failure on the smythe did workout beyond what work could do.
 
I've often contemplated DC, this thread is interesting... I might adopt these principles.

I look forward to seeing some results
 
Isn't it amazing? and my glutes/quads stay sore right up till I wake up on the 4th day to hit them again. so I know i'm working them seriously
 
The only thing that gets really sore is chest, lower back, and hamstrings for me. Other than that everything else is lightly sore just on the edge of being really sore. I like to think it's because I pound amino's and beta alanine throughout my workouts :)
 
Random181 said:
A word of advice, you really should read intense muscle some more, dante frequently takes the piss about about people thinking this is some sort of DC diet- what you posted is an example he wrote in a post a while back for something he ate one day, it is not any sort DC style diet!! it demonstrates one thing and that is to eat like hell. If you look at intense muscle more you would realise that all the DC training pros eat pro/fat pro/carb in order to regulate how many fats are present in the presence of insulin, you would also realise that dante recommends no one at all counts calories- he says to count protein, if gains arent made increase fats and if youre feeling lethargic to increase carbs. For the love of god go read intense muscle some more what you posted is not the DC diet there is no goddam DC diet.
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This guy is entirely correct. I cannot get over how this thing follows me around! Someone 9-10 years ago asked what I ate the day before.....I told him what i ate truthfully....I was truthful about it, I didnt do the ageold "12 egg whites and oatmeal" and then "dry chicken breast with brown rice" bullcrap......I told him what i ate. Some guy on bodybuilding.com a decade ago took that one post and puts it into some kind of DC manual ..... which is what you are cut and pasting....I've never written a DC manual EVER. Thats not the DC diet.....thats what I ate 10 years ago TRUTHFULLY on a tuesday probably...because I wanted to be honest with the guy who asked me.

the second diet in that cut and paste? I got no idea where that comes from....I dont think I even wrote that....I think thats someone else's diet that was doing DC training......people have cut and pasted and cut and pasted so much stuff out of context over the years from people asking me questions (is the guy asking the question obese or is the guy asking the question a buck 47 soaking wet....heck if i know).....its beyond confusing.

If anyone eats regularly like I did on that Tuesday 10 years ago....good luck to you....your going to end up fat most likely.
 
Doggcrapp said:
This guy is entirely correct. I cannot get over how this thing follows me around! Someone 9-10 years ago asked what I ate the day before.....I told him what i ate truthfully....I was truthful about it, I didnt do the ageold "12 egg whites and oatmeal" and then "dry chicken breast with brown rice" bullcrap......I told him what i ate. Some guy on bodybuilding.com a decade ago took that one post and puts it into some kind of DC manual ..... which is what you are cut and pasting....I've never written a DC manual EVER. Thats not the DC diet.....thats what I ate 10 years ago TRUTHFULLY on a tuesday probably...because I wanted to be honest with the guy who asked me.

the second diet in that cut and paste? I got no idea where that comes from....I dont think I even wrote that....I think thats someone else's diet that was doing DC training......people have cut and pasted and cut and pasted so much stuff out of context over the years from people asking me questions (is the guy asking the question obese or is the guy asking the question a buck 47 soaking wet....heck if i know).....its beyond confusing.

If anyone eats regularly like I did on that Tuesday 10 years ago....good luck to you....your going to end up fat most likely.
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It's good to see you here and contributing.

Rest assured that some of us realize all that you stated.

Besides dismissing all the misinformation that there is out there feel free to share - not looking for your manual or any one elses for that matter. A simple suggestive guideline is sufficient for most intelligent folks here.

Thanks again for stopping by :)
 
Random181 said:
nice to see you around dante- thanks for the contribution.
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I'm still looking for the value added aside from dismissing the "misinformation" about HIS diet.

I don't think anyone was looking for his diet. I know that I am not.

But statements like:

"Diet Philosophy: For fat sources, I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon." I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seat belting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs."

"After 6-7pm I will go high protein and trace to low carbs (example huge steak and a lot of a vegetable but no rice, pasta or bread)."

"This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. I'm not a calorie counter at all. I'm a protein gram counter."

"I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsaturates (olive oil), flaxseeds and some extra carbs here or there. A simple way to keep the scale going up: I run into the same problem from time to time and I know I cannot eat any more than I do.....the savior for me is extra virgin olive oil--I work my way up to 3-4 tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its other health benefits.)"

are reasonable "suggestions" and "guidelines" for someone who knows their nutrition basics to expand upon and experiemnt with on their own. Are these also antiquated relics of an other decade? I don't believe so.
 
Run a log? The days of me logging on message boards are long gone. I keep a personal journal of every workout but the desires and demands on my time for family, work and fellowship are of far greater priority. But thanks for the interest :)
 
B5150 said:
Run a log? The days of me logging on message boards are long gone. I keep a personal journal of every workout but the desires and demands on my time for family, work and fellowship are of far greater priority. But thanks for the interest :)
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My post was intended to the OP. I was on page 2 when I posted, I didnt see page 3. Opps.
 
Well B5150 I understand what you are saying but honestly after this thread amounting in the end to mostly a load of incorrect information about DC, I personally cant blame dante if for now he simply chooses to dismiss the myths. Thats as much as im gonna say though what dante chooses to write here is up to dante.

FYI: there is a wealth of information over on intensemuscle.com- including a huge amount of diet/training/everything information over there, people just have to be bothered to go over and read it. Just to make things easier, for everyone just starting to learn about DC training go read all the links in the thread titled "NEW TO DC TRAINING? Come on in...." on IM, you have a lot of reading to do but the links in that thread contain all the info about DC you will need.
 
Random181 said:
Well B5150 I understand what you are saying but honestly after this thread amounting in the end to mostly a load of incorrect information about DC, I personally cant blame dante if for now he simply chooses to dismiss the myths. Thats as much as im gonna say though what dante chooses to write here is up to dante.

FYI: there is a wealth of information over on intensemuscle.com- including a huge amount of diet/training/everything information over there, people just have to be bothered to go over and read it. Just to make things easier, for everyone just starting to learn about DC training go read all the links in the thread titled "NEW TO DC TRAINING? Come on in...." on IM, you have a lot of reading to do but the links in that thread contain all the info about DC you will need.
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I also understand where you are coming from.

When considering that he is a board sponsor I don't see how it could be anything less than a win/win situation for the man and the business to spend a few minutes here sharing a little bit of affirmation.

At the end of the day it's about moving heavy things and consuming food. It's not all that proprietary, secret or sacred.

Thanks.
 
Here are some inspirational words from the man himself.

I get alot of emails and hear alot of personal stories from guys that are bummed out, depressed, feeling like they wont ever be that bodybuilder they want to become. I also see some personal accounts on these boards and I want to respond to some of the guys who are 140 to 210lbs and are really trying in bodybuilding but that I see are giving up hope. DONT EVER F****ING DOUBT YOURSELF! DONT YOU EVER F****ING DOUBT YOURSELF! If you put your nose to the grindstone and be persistent, consistent, and driven my promise to you is that you will make it to a very elite bodybuilder in the not to distant future. I went 3.5 years once without missing a meal (6 a day)--if i did miss a meal i set my alarm clock at 3am and got up even when i was dead tired and cooked it and ate it. If you really want this bad, and have that "im going to get this **** done" attitude, I guarentee you that youll end up where you want. Will you be a pro? No and neither will 99.99% of everyone else out there. But if you push the limits and do what I have been trying to do with everyone for the last 4.5 years on the net (turn yourself into a fat burning, muscle building, blast furnace) you will get there.
I am noone special but I had people calling me "stickboy" and laughing how skinny I was in the beginning when I told them i was "trying to become a bodybuilder" with my ever present shopping bag with all my meals in it so I could eat every 2.5 hours. Screw those people! Guess who kisses my ass now when I go back to my old home town on the East Coast and go into my old gym. I dont want to see anyone in this forum thinking "man im never going to make something out of myself as a bodybuilder" BULL****!!!! Yes you will and dont let anyone tell you otherwise! Prove them wrong. Pick the bodyweight you know you need to be at and eat up to that bodyweight while doing cardio and carb cuttoffs to keep lean. Eat like a massive 300lb monster and cardio like a guy who is 8% and your going to end up at 250 jacked!
This is your life, dont listen to those people doubting you, they are going nowhere themselves and want to keep you at their level. Shore up all holes in your regimen. Training, supplementation, diet, sleep, stretching, consistency in all of those is the key. There is no doubt in my mind that I can turn anyone (and i mean anyone) into something special if they are willing to be meticulous, steadfast, and stay the course 100%. Alot of you keep jumping around and doing different things but if you really sit back in your chair and think it all out--YOU KNOW EXACTLY WHAT YOU NEED TO DO! Almost every single guy reading this right now can turn themselves into one of the 5 best bodybuilders in their gym. DO NOT TAKE NO FOR AN ANSWER! I had a pack of freinds when I was 20 years old I used to hang with. They dwarfed me. I had by far the worst genetics but I had 50 times the willpower of those guys. One was muscular and naturally shredded, one had incredible genetics and looked like a bodybuilder anyway but when he lifted he got pretty incredible looking, one was 250lbs and a big monster with very limited lifting (lazy), one had slightly better genetics than me and he was also pretty determined. I bypassed all of them in spades, every single one of them because I have a "no ****ing way am I going to fail" drive to this sport. The next time you look in the mirror and doubt yourself and get bummed out because your not where you want to be, I want you to remember this post. If you want something bad enough and go at it with the best of your abilities and smarts, you might not become the best, or pro, or top of the class at it, but you will become PRETTY DAMN INCREDIBLE at it, because of your fortitude and hard work. Dont let any son of a bitch tell you otherwise--this is your life-Get in that freaking powerack, make that logbook your bitch AND GET IT DONE!

-Dante
 
1 DC style set of calfs every time they come around...not be harsh but all the answers to any questions can be seen by reading through the threads I named earlier...
 
I used to be a massive calorie counter and just recently I changed to the DC philosphy of eating of counting protein grams and adding in good mono/poly fats. this is the way to live. it is such a pain in the ass to count every calorie. i pretty much just keep one of those mini spiral notebooks and write the date down and the meal with protein nomenclature next to it for how many grams there are in the meal. which at times takes alot of google searches saying "nutrtion facts for 8 oz...blah blah" but its all good. i also like the fact of adding protein shakes to most meals lol! why not! but this is defintly nice. ill see in a couple weeks if my weight is increasing and if it is not ill up the protein grams and therefore calories! simple and nice. my diet no longer controls my life

and on a side note. my f-ing tris ARE STILL sore from monday. lol.
 
simple yet effective. makes weight lifting the way it should be!! thanks for your help with this forum
 
Okay, good luck with DC style calfs- pardon my french here but to say they hurt like a bitch would be a helluva understatement...
 
Random181 said:
Okay, good luck with DC style calfs- pardon my french here but to say they hurt like a bitch would be a helluva understatement...
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i'm up to doing them with 270 for the leg press calf raises, it sucks to stand up after. calves are up to 17" tho
 
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