My 1st doggcrap workout, before actually working with him. Did i do this right?

[BigSdawg]

today i tried the doggcrapp system out so i can get familiar with it before we start working together. Tell me if i messed up.

Incline Dumbell Press- 50lbsx13,60x10,65x6,70x4,
Working 75lbsx12(rp15sec)75x6(rp)75x2=20reps

Smith Machine Shoulder Press- 95lbsx13,115x8,125x6,135x4
Working 145lbsx12(rp)145x6(rp),145x2

Tricep Pushdown- 4Warmups then the whole stack Rest Pausing getting 18reps
Front lat Pulldowns- 4warmups as the above pyramiding down
Working 110lbsx12(rp),110x8(rp)110x4(rp)110x2(rp)

did i do this right?????
Thanks
Sage

[Creator_11]

Yep, it looks good to me, but perhaps the big guys here could give there opinion.

I only noticed 2 things.

Where is your exercise for back thickness, and your tricep pushdowns, my only suggestion is to use perhaps something more of a compund movement like reverse grip bench or closegrip bench presses.

[Creator_11]

How did the extreme streteches feel?

[USMuscle9403]

The Incline DB and Shoulder press looks okay, but we do not incorporate pushdowns into this program. We are going for the most compound movements possible here, so let's see something like a CG bench or RG bench. The pulldowns you are doing THREE mini-sets remember that, so you would be completely failing on that third mini-set, then a static if you so choose. Also, I do not see stretching, make sure you're doing that. Where is your back thickness movement? You need that after your width movement and then it would be onto your stretching for back. I also notice that you are saying 15 seconds in between each mini-set. We are not focusing on seconds here, just focus on taking the 15 deep breaths.

[BigSdawg]

Yes i did do my stretches and i meant 15breaths not seconds my fault. Now when u say fail on the miny set i fail on the 3rd and last miny set before going to the working set right?
I dont know if this was for back thickness or not, i did seated cable rows i forgot to put that in. I did them the same way(should i be failing on all of the 3rd miny sets?) After back i hang on a pullup bar arms wide just with bodyweight(Kinda Tuff id say).

With Chest-thats what i need to bring up the most, i onl do like i did in the above, i dont add in another exercise right?
thanks
Sage

[USMuscle9403]

I don't understand what you mean by failing on the third mini-set and THEN going onto the working set? All three of the mini-sets put together IS your working set. Example..

Incline DB *weight hypothetical*
warm up - 35 x 12
warm up - 55 x 8
warm up - 75 x 3
WORK SET (these are the mini sets all put together) - 100s x 10 end fail and end on the negative( you just completed the first mini set, rest 15 deep breaths), go at it again and you may get say 5 reps this time, fail and end on the negative(second mini set, rest 15 deep breaths), go at it again and say you get 2 reps this time, again failing and ending on the negative. That will be the end of your work set, which means you will have completed 3 mini sets. We count those mini sets as one set, though. You will then do your stretching for chest. For back thickness, I'd pick something like BB Rows, T-bar rows or Deadlifts instead. You will not be rest pausing these back thickness movements and you will not be going to absolute failure on things like this for safety reasons.

[Doggcrapp]

I honestly dont care what exercises you guys pick--even tricep pushdowns or VERY heavy concentration curls--if you bust your ass on them and use them hardcore heavy and progressively. There are many exercises you can turn into "training like a freaking Angus Bull" style if you put your mind to it. I dont want to see people doing dumbell kickbacks or one arm reverse cable tricep pushdowns with this--you always want to use something you can really push the limits on progressively--on a tricep pushdown you can go from hypothetical 75 to 150 over time with it so if someone felt strongly about it--I have no huge problem with it. Do I personally think the exercises Allen mentioned above are better? Personally yes--but Im fine with whatever people who have been doing this for a while and have a feel for it choose. If Allen feels 2 hand seated dumbell tricep extensions behind the head rest paused for 20-30rp gets it done for him-or even side laterals rest paused out for 20-30 reps-I trust in Allen that he knows it works for him as he has the gist of this already--and that goes for any of my trainees (BUT IF I HEAR OR SEE ANY OF YOU DOING ANKLE KICKBACKS FROM A LOW PULLEY ATTACHEMENT WITH A FUZZY ANKLE BRACELET ON FOR HAMSTRINGS DC STYLE--IM GOING TO BUST YOUR ASS ON IT IN AN OPEN FORUM)

[USMuscle9403]

Dante, I am sorry about making it a point to only do the most compound of movements and stay away from things like pushdowns and cable rows. SDawg, if you feel those things work the best for you and they really pack the mass on you by all means keep them! It's funny you brought up the DB extensions because I actually have done those before *had to drop them though*.

[ctgblue]

(BUT IF I HEAR OR SEE ANY OF YOU DOING ANKLE KICKBACKS FROM A LOW PULLEY ATTACHEMENT WITH A FUZZY ANKLE BRACELET ON FOR HAMSTRINGS DC STYLE--IM GOING TO BUST YOUR ASS ON IT IN AN OPEN FORUM)

I was going to post my last workout for feedback, but now NEVER MIND.......

[BigSdawg]

\ (BUT IF I HEAR OR SEE ANY OF YOU DOING ANKLE KICKBACKS FROM A LOW PULLEY ATTACHEMENT WITH A FUZZY ANKLE BRACELET ON FOR HAMSTRINGS DC STYLE--IM GOING TO BUST YOUR ASS ON IT IN AN OPEN FORUM)[/QUOTE]

thats funny as hell

[Wardog]

*whew!* I thought he was going to get upset about my cable crossovers, doing 10 pounds a side, wearing wraparound shades, a string top, and screaming as I completed each rep, admiring myself in the mirror, while listening to "Lets get physical" by Olivia Newton John on my MP3 player!!