Calles doggcrapping

[calle]

Hello everybody!
I bet everyones heard of doggcrapp by now so it´s about time we had a dc-journal here.
I´ve done it in the past with great results, but with things getting in the way of my traing did it impossible. Now I´m pretty fired up to go back to busting my ass like never before.
I have a lot to do at work and I´m becoming a dad for the first time in Late september/early october, but I hope I can find the time to workout three times a week.
My current bodyweight is 83 kg (182,5 pounds) and aiming for 200 pounds (91kg).
Wish me luck!

[calle]

The routine:

1a:
Widegrip-dips 1x15rp
Militarypress 1x15rp
Lying triceps extension 1x20rp
Machine-pulldowns 1x20rp
Deadlift 1x3, 1x8

2a:
Dumbellcurls 1x20rp
Hammercurls 1x12
Calves i legpress 1x10 , 15 sec stretch between reps
Sumo-legpress 1x6
Legpress 1x4x 1x20

1b:
Incline dumbellpress 1x8
Seated dumbellpress 1x8
Dips 1x20rp
Pulldowns 1x20rp
Seated cablerows 1x15rp

2b:
Scottcurl 1x20rp
Forearmcurl 1x15
Standing calfraise 1x10, 15 sec stretch between reps
Smithmachine squats 1x6, 1x20
Stifflegged deadlifts 1x8

1c:
Incline benchpress in Smith 1x15rp
Behind the neck press in Smith 1x15rp
Closegrip benchpress in Smith 1x15rp
Rack-pullups 1x20rp
Upperback machine 1x15rp

2c:
Barbellcurls 1x20rp
Reverse barbellcurls 1x15
Seated calfraise 1x15, 15 sec stretch between reps
Seated legcurls 1x20rp
Technogym-legpress 1x10, 1x30

I will try to do three workout per week and I will try to make it on monday, wednesday and friday.
I do the pec/delt/triceps stretches after triceps, all back stretches after the last back excersise, biceps stretch after forearms, calves during calfwork and ham/quad/glute stretching after the last thigh excersise.

[jtp220]

Couple comments for ya.

1. Where did you get your information on DC training?

2. Each exercise has a rep range (11-15, 15-20, etc.) that you should be following. It's not a specific number of reps.

3. Very good exercise selection.

4. Some of your rep ranges are kinda low. Specifically the DB pressing for chest and shoulders. If your only going for 8 total reps on incline DB then your probably failing after 4 reps or so. It's gonna be a giant bitch to get anymore reps with weight thats just under your 4 rep max after only 30 seconds. I'd drop the weight down some and shoot for 15-20 rep rest pause style.

5. What are your stats?

[calle]

Originally Posted by jtp220

Couple comments for ya.

1. Where did you get your information on DC training?

2. Each exercise has a rep range (11-15, 15-20, etc.) that you should be following. It's not a specific number of reps.

3. Very good exercise selection.

4. Some of your rep ranges are kinda low. Specifically the DB pressing for chest and shoulders. If your only going for 8 total reps on incline DB then your probably failing after 4 reps or so. It's gonna be a giant bitch to get anymore reps with weight thats just under your 4 rep max after only 30 seconds. I'd drop the weight down some and shoot for 15-20 rep rest pause style.

5. What are your stats?

1. Mainly other forums
2. I know. For me it´s just some guidance. If I´ve written 15, I will be aiming at 15, maybe hitting 12 or 18. If I do get 15 reps, it will be heavier next time.
3. Yes
4. Incline DB´s will not be restpaused, just a straight set.
5. What stats?

[Dapit26]

DC methods are very effectiv if done correctly. I loved training w/ a DC routine. WSB's also was probably my favorite and yielded great results. Even better than that was my own routine I designed from trial and error

[jtp220]

I'm in the process of getting my body fat down right now but this last spring I was doing DC and I put on a bunch of muscle in only 10 weeks or so. When done correctly its the most effective program I've used.

[calle]

I did some doggcrapping in past, best way to put on mass I´ve ever tried. Last time I put on 8 pounds in 6 weeks.
I´ve got a lot to do right now, mainly renovating my apartment, a work wich takes a lot of time and becoming a father in late september/early october (great timing for a cruise?).
My plan was to start blasting this week, but I think I have to wait another week to find the time.

[jtp220]

yea DC is one of those things that if you can't put everything into it at once then dont bother cuz u wont get the results you want. might be a good idea to hold off for a bit.

congrats on becoming a father man.