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
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