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
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

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