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  • How does this look?

    Hey, I will soon begin doggcrap and just wanted your thoughts on my plan and exercises, thnx!

    Split

    Mon:
    Chest
    Triceps
    Shoulders
    Back width
    Back thickness


    Wed:
    Biceps
    Hams
    Quads
    Calfs

    Fri:
    Chest
    Triceps
    Shoulders
    Back width
    Back thickness

    Sat&Sun off



    Exercises

    Chest:
    Db incline press or Incline bb smythe
    BB smythe flat press
    BB smythe decline press

    Triceps:
    Close-grip bench
    Lying tri extensions
    Dips

    Shoulders:
    Military press
    l-laterals
    rear delt raises


    Back width (I cant do pull-ups, should i use assisted machine?)
    Close-grip pulldowns
    Seated cable rows
    Lat pulldowns

    Back thickness:
    Deadlifts
    T-bar rows
    Bent over rows

    Biceps:
    Alternating db curls
    Incline curls
    Db preacher curls

    Forearms:
    Hammer curls
    Reverse curls
    Wrist curls

    Quads:
    Squats
    Front squats
    Leg extensions

    Hamstrings:
    Leg press
    Stiff-leg deadlifts
    Leg curls

    Calfs:
    Calf raises
    Leg press calf raises
    Hack squat calf raises

    Now, let me get things straight, for smaller muscle groups 15-20 rest paused is good and for larger muscle groups 12-15 rest paused is good? Also i would just do a straight set for squats and deadlifts. Also i still did not get an exact answer after reading through the program many times about reps. Should i first go to failure between 6-8 reps, then rest pause till i get to 15?

    Thnx!
    TRAIN
    EAT
    SLEEP

    DC STYLE!!!



    www.trueprotein.com

  • #2
    As for your question, its simple. Your final, balls to the wall set, will look like this. (Example: 9x3x1) You will do 3 mini sets I guess you can call them, with 10-15 breathe between. Don't forget to go until positive failure, have your spotter hoist the weight back up, and perform the slowest negative you can. This is going to kill you, you will love it!
    23 years old, 6'3", 240lbs :showoff:

    430 strapped deadlift
    255 belted squat for reps :fresty:
    225 incline BB :fresty:

    GETTING THERE!

    Comment


    • #3
      looks familiar
      im not hardcore, im not cool, pretending any different would be acting the fool--- ill leave that to those who are good at it

      Training for the Proffesional Natural Olympia fall 2006

      RESPECT ALL, ADMIRE FEW, IDOLIZE NONE

      SQUAT TILL YER EYES BLEED!!!! IM GOIN PLATNUM STRAIT TO THE TOP NEVER STOP UNLESS I DROP.

      Comment


      • #4
        I'm not a big fan of incline dumbell for rest pause... it is kinda hard to do those that way...

        Also not a big fan of seated cable rows... do you have any assisted machines... maybe like a hammer machine? can you do Yates pullovers on the seated pullover machine?

        Just some ideas...

        TR

        Comment


        • #5
          Originally posted by berkshirebody
          looks familiar

          Ya i also posted this on muscle mayhem also :smooch:

          Thnx for the replies guys.

          No unfortunatley i dont have a pullover machine, but i can try to work something out.

          I still dont understand something aboutrest pause.....On my first "mini set" would i want to go to failure between 6-8 reps or somewhere around that?

          Thnx
          TRAIN
          EAT
          SLEEP

          DC STYLE!!!



          www.trueprotein.com

          Comment


          • #6
            JnJ,

            Yeah, you want to do 3 sets of rest pause.

            1st set 6-8 (to failure), take 15 deep breaths
            2nd set 3-4, if you can get more, do it (to failure), take 15 deep breaths
            3rd set try to get as many as you can... if it is 1-2, so be it...

            hope this helps...

            TR

            Comment


            • #7
              Originally posted by JnJ23
              Ya i also posted this on muscle mayhem also :smooch:

              Thnx for the replies guys.

              No unfortunatley i dont have a pullover machine, but i can try to work something out.

              I still dont understand something aboutrest pause.....On my first "mini set" would i want to go to failure between 6-8 reps or somewhere around that?

              Thnx
              You want to do as much as you can, every time. Adjust your weight accordingly to try and get it as close to 6-8 for those first reps as you can.
              23 years old, 6'3", 240lbs :showoff:

              430 strapped deadlift
              255 belted squat for reps :fresty:
              225 incline BB :fresty:

              GETTING THERE!

              Comment


              • #8
                Thnx alot TexasRock and Stang man, that helps alot!
                TRAIN
                EAT
                SLEEP

                DC STYLE!!!



                www.trueprotein.com

                Comment


                • #9
                  Oh ya, about the incline db press, my right arm slightly overpowers my left, so i would think it's better to include db's so each side can get worked independently. Or do you think i should just go with the incline smythe and try to concentrate on equal movement, because i dont want to have one pec bigger than the other
                  TRAIN
                  EAT
                  SLEEP

                  DC STYLE!!!



                  www.trueprotein.com

                  Comment


                  • #10
                    For chest I'd drop the flat smythe bench and go for a machine bench like hammer flat or hammer incline.

                    Comment


                    • #11
                      Originally posted by TexasRock
                      I'm not a big fan of incline dumbell for rest pause... it is kinda hard to do those that way...

                      Also not a big fan of seated cable rows... do you have any assisted machines... maybe like a hammer machine? can you do Yates pullovers on the seated pullover machine?

                      Just some ideas...

                      TR
                      Those kick some serious ass, I love doing pulldown on the hammer machine yates style.
                      Official Web Designer of Intensemuscle.com :peace:

                      Advocate for Socially Relevant Search Engine -http://theenginuity.com

                      Comment


                      • #12
                        On second look, I'd change leg extensions to leg press.

                        Comment


                        • #13
                          Originally posted by Stang Man
                          As for your question, its simple. Your final, balls to the wall set, will look like this. (Example: 9x3x1) You will do 3 mini sets I guess you can call them, with 10-15 breathe between. Don't forget to go until positive failure, have your spotter hoist the weight back up, and perform the slowest negative you can. This is going to kill you, you will love it!
                          Isnt it negative failure?

                          Comment


                          • #14
                            Nope. You want it to the point where you can no longer push the weight anymore. Then, your partner will lift the weight to the top, and allow you to do your extremely slow negative.
                            23 years old, 6'3", 240lbs :showoff:

                            430 strapped deadlift
                            255 belted squat for reps :fresty:
                            225 incline BB :fresty:

                            GETTING THERE!

                            Comment


                            • #15
                              Oh my bad, ive been doing slow negatives to failure. I thought the negatives were what did the damage.

                              Comment

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