My attempt at Doggcrapp training 2nd July 2012

[n1ckage]

Right basically I've been reading a lot about Doggcrapp training for the last few weeks and I've got my diet and routine planned out and I figured I'd post it here to see what you guys think.

I'm 18 years old, I've been training for 3 years.
Stats
Squat 180kg x1
Bench 130kg x1
Deadlift 170kg x1
Overhead Press 65kgx5 (never maxed out on this before)

I have an internal locus of control so if for whatever reason the programme doesn't work for me (which is technically impossible seeing as it has progressive resistance and calorific surplus!) it will be my fault, as its not the routine that doesn't work it's the person.

The reason I want to start this programme is because in the past I've experimented with frequent muscle group training and I've made good results and I've also experimented with rest-pause training and made good results, so why not put the two together.

I weight 83kg at around 13% body fat, I have sort of visible abs.

Okay so the routine is this:
Workout a1
Weighted dips 11-15RP
seated dumbbell press 15-20RP
close grip bench press 15-20RP
pull ups 15-20RP
t bar row 11-15RP

workout a2
incline smith machine press11-15rp
smith machine overhead press 11-15rp
seated french press 15-30RP
close grip pulldowns15-30RP
deadlifts one set of 5-8 next set of 9-12

workout a3
dumbbell press 11-15rp
seated barbell press15-20rp
skullcrushers15-30rp
lat pull down15-20rp
barbell row 12-12 SS

workout b1
barbell curls15-30RP
reverse grip curls11-20ss
hack squat calf raise 10-12ss
squat 4-8 straight set then widow maker
stiff leg deadlift 10-15 straight set

workout b2
dumbbell curls 15-30 rp
reverse grip cable curls 11-20ss
leg press calf raise 10-12
lying leg curl 15-20RP
hack squat 4-8 then widow maker

workout b3
preacher curls 15-30RP
hammer curls 11-20 ss
seated calf raise 10-12
standing leg curl 15-30 rp
leg press 4-8 then a big arse widow maker

and you can see my chosen exercises in the plan as well.

Any criticisms are welcomed so long as they are constructive, although I will get pretty mad if you mention that I'll fuck it up because of my age, I don't drink and I go out so I don't really have any distractions.

Next post will feature my diet,

Thank you for reading

[n1ckage]

Diet for DC training
Protein: 273g
Carbs: 364
fat: 80g

Workout days:

6AM: 150g chicken breast
100g oats
2 table spoons Udos oil
Protein 40
carbs 60
fat 30

9AM 150g chicken breast
200g whole grain rice

protein 40
carbs 60
fat 2

11:30 am 2 scoops of nrg No2 MAX
10g protein
10g carbs

13:00pm post workout
2 scoops whey isolate
100 maltodextrin

40g protein
100g carbs

13:40 150g chicken
200g wholegrain rice

protein 40
carbs 60
fat 2g

17:00 pm
150g chicken
200 rice

fat 2g
protein 40
carbs 60

CARB CUT OUT

19:00pm 150 meat
veggies cooked in olive or covered with two tablespoons of udos oil

protein 40g
fat 30g


21:30 Pre bed shake (aww)
2 scoops of whey protein

[Heckman]

Moved to journal section....

[n1ckage]

Okay thank you can you give me any feedback at all please

[n1ckage]

Right okay here's how today's workout went

Smith machine incline bench 80kg on the bar 6 3 3
smith machine seated ohp 50kg on the bar 7 4 3
Seated French press 40kg 6 5 4
hammer strength lat pull down 80kg 8 4 4
T bar row 80kg on the bar 7

Stretches
Chest 25kg 30seconds
shoulders, this felt a bit funny couldn't really feel it in my delts as of yet I'll keep working on it 45 seconds
triceps 15kg 60seconds per arm

I dont have any lifting straps at the moment so i just held on to a wide bar for 60seconds at bodyweight my straps should arrive before my next A workout

[thedunhill225]

Best of luck to you.

[n1ckage]

My first workout felt good, very intense
Was sweating a lot

Incline smith machine bench 80kg on the bar 6 3 3
Smith machine overhead press 50kg on the bar 7 4 3
Seated French press 40kg 6 5 4
Close grip reverse grip pull downs (hammer strength) 80kg 8, 4, 4
T-bar row 80kg on bar 7 reps

Stretches
Chest stretch, 30 seconds with 25kg
Shoulders, this one felt a bit funny I need to practise it as I can't feel it in my shoulders at the moment, but I held it for 30 seconds

Triceps 15kg dumbbell 60seconds per arm
Back one I couldn't do as I haven't got straps however they are coming today so on Friday I will hit them hard

Doing my first workout B later on today, I will keep you all updated on how it's going

[n1ckage]

Today was a great workout

Barbell curls 40kg 8 6 4
Reverse curls 25kg 12ss
Hack squat calf raise 120kg (ouch)
Hamstring Curls 65kg 8 6 5
Squats 120kg 8 reps (eaasy) 100kg 20 reps

Hanging leg raises 10

My lungs were on fire after the widow maker

Stretches
bicep 30s
hamstring 30s
quad 30s

Good workout I'm enjoying the programme so far

[dice77]

My first workout felt good, very intense
Was sweating a lot

Incline smith machine bench 80kg on the bar 6 3 3
Smith machine overhead press 50kg on the bar 7 4 3

For no other reason than variation within the workout, I only do one smyth machine exercise per workout. I try to do the same thing with dbs and Hammer press. Just my own preference. (Also my gym only has one smyth machine so if I did back to back exercises on it, I might be there a while and I try not to hog equipment too long)

[n1ckage]

Dumbbell bench 40kg 8 4 3
standing ohp 50kg 8 3 2
close grip bench press 70kg 14 7 5
weighted pullups +5kg 12 6 4
deadlift 120kg 8 100kg 12

stretches chest 25kg 35 seconds
shoulders 30 seconds got the feel of it this time
triceps 17.5kg 45s
back +20kg 25seconds

Good workout sweating like mad feeling noticably bigger although this may be because i have increase my calories for the first time in about 4 weeks so gains are coming