white2K2EX's Doggcrapp log!

[white2K2EX]

In efforts to be stage-ready by August '07, I'm starting Doggcrapp training today. For those of you who don't know, it's super-high-intensity training that only has one working set for each muscle worked on a given day, which will be three days/week. Example: today is chest/shoulders/triceps/back width/back thickness. I will do 2-3 warmups for each and then do one working set. I have three exercises for each that I will rotate. Each muscle gets hit three times every nine days which is why there is so much time off. Also, you are expected to get better every workout until you plateau on a certain movement and then you put in a new movement. Middleweights, here I come! Anyone got any tips/questions? Oh, and I'll be keeping a personal log of my progress... if anyone cares to follow along, I'd be happy to post it up on here. Time to go kick ass!

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[robbclark1]

I've heard about doggcrapp. It seems a little too intense and complicated for me. I don't have the time to figure it all out right now. Can't wait for the pics. Can you post pics now and post them as you go along?

I am going to try Max-OT first. Have you tried it?

[white2K2EX]

The first day was certainly interesting... it's going to take me some time to get used to this, but I think I will like it.

My working sets were as follows
Incline smith press - 210x13
Military smith press - 170x4 (bit off more than I could chew especially with trying to baby my shoulder)
Tricep rope pushdowns - 80x16
Barbell rows - 225x17
Cable rows - 285x13
Hang with 100lbs between my legs - 32seconds, 17 seconds.

As for Max-OT, I don't know anything about that program. I wish I had something to tell you about it, but I'm completely clueless about it. Sorry.

My stats:
5'10
180.5lbs
bf is probably around 13%

Now for the pics - cold, no pump, from this morning before class. I have had some sort of stomach virus or food poisoning for about 5 days so I look a little worse than usual and yes, I know I am super-pale.

[robbclark1]

Fvck bro, you're frickin huge! I like the CPK bag! ;-)

So how does DC work?

[white2K2EX]

Firstly, thanks for the compliment! I've been working my butt off in the gym for several years now and people are just now starting to tell me I look like a big guy.

Mmm.... Hawaiian pizza... one great cheat meal. And my campus is a Coke campus, so it helps me not drink soda during the weak, but I had 3 glasses of Pepsi at CPK Inside the CPK bag is a lucky bag and a Kenneth Cole box. I went shopping this weekend... sometimes that's a mistake... lol

The idea of DC is to have short, very intense workouts that will allow you more growth phases per year [it's not good to use for less than probably three months] than with a regular 5-day split. You have two different groupings of muscles - chest/shoulders/triceps/back width/back thickness and biceps/forearms/calves/hamstrings/quads and for each muscle, you have three favorite exercises. For instance, for back width, I have barbell rows, weighted pullups, and lat pulldowns. It will take me two weeks to get through all three of those exercises as the rows will be performed on the first monday, the weighted pullups on the first friday, and the lat pulldowns on the second wednesday. You stick with an exercise as long as each time you do it, you can add at least 5lbs for the same number of reps or add 2 reps - rest pause sets are okay. This need to beat the last workout really adds a sense of urgency to each workout. The biggest point of the training is that there is only ONE working set per bodypart each workout. On my barbell rows that I listed earlier, I also did 135x15 and 185x10, but those were not working sets. I didn't feel any burn for them and I didn't have to work very hard to get them. The 225x17 though, I felt that one. Next time I do bb rows, I'll probably go for 245x17 or 225x19 if I'm feeling less ambitious. Do that for each of the body parts on your day and you've got your DC routine going.

Supplements:
whey & casein protein
hawthorne berry (for my heart)
fish oil
Animal Pak
l-arginine
caffeine
I have a lot of other stuff sitting around but that's all I'm using right now.

I'll probably start ordering custom mixed protein from True Protein when what I have runs out. Also, I want to get some glutamine to add to my shakes as this training style has very much potential to be rough on your joints.

[robbclark1]

White, what are some good back exercises for those muscles around your spine? You have nice ones...I want mine to look like that!

[white2K2EX]

Deadlifts deadlifts deadlifts! Those are, by far, the most effective for getting the "logs" in your back.

Deadlifts, cable rows, and pullups are, IMO, the absolute core of a good back workout. Rack deads might be a good option for you if you're not looking for maximum strength but moreso size.

[IronFist]

Originally Posted by white2K2EX

stage-ready

You're going to compete? Awesome! I didn't know that. Good luck, man. If you need any help, head over to www.anabolicextreme.com and we'll help you out (there's a glitch in board software right now that is preventing new users from registering, but that should be fixed soon.

The guys over there have boatloads of experience and can answer any questions you might have. Plus, we're thinking about selling AE beanies which are gauranteed* to increase your bench by +10lbs.














*This gaurantee only applies if you also think that stickers add hp

[robbclark1]

Originally Posted by IronFist

The guys over there have boatloads of experience and can answer any questions you might have. Plus, we're thinking about selling AE beanies which are gauranteed* to increase your bench by +10lbs.
*This gaurantee only applies if you also think that stickers add hp

Pics of said beanie increasing bench +10lbs.

[white2K2EX]

Originally Posted by IronFist

You're going to compete? Awesome! I didn't know that. Good luck, man. If you need any help, head over to www.anabolicextreme.com and we'll help you out (there's a glitch in board software right now that is preventing new users from registering, but that should be fixed soon.

The guys over there have boatloads of experience and can answer any questions you might have. Plus, we're thinking about selling AE beanies which are gauranteed* to increase your bench by +10lbs.

*This gaurantee only applies if you also think that stickers add hp

Thanks! It's certainly not set in stone, but there's a contest I want to do in August of 2007. In those pictures, I weigh 180.5 and plan to flirt with the big 2-0-0 before cutting down to make the 166.25 cutoff for middleweights. I'll definitely be trying to get all the information I can in the next 10 months or so regarding contest prep, so I'll visit AX from time to time to see if the glitch has been fixed.

Right now though, my biggest goal is to not be sick anymore! I've got a stomach virus or mild food poisoning and have lost 3lbs because of it. I felt a lot better today and was in the gym for biceps/forearms/calves/hams/quads. Man... that killed me. With how hard I was pushing myself and how much less than normal I'd eaten today, even setting foot in the gym was a bad idea. I ended up going half-assed on hams and quads.

Obviously, I will want to gain as much muscle as possible for the contest, but my main areas of focus will be my chest, triceps, lats, and hamstrings - all because I think they really set guys apart onstage.

Get those beanies goin' and I'll pick one up for sure!

Now for today's workout numbers... (I'm only going to post the working sets - not the warm-ups)

Barbell curls - 105x15
Hammer curls - 50x12
Standing calves - 500x23
SLDL - 225x10
Hack squats - 315x17

I started feeling a bit nauseous on my 2nd warmup set of SLDLs and ended up pissed off at my results for the working sets of SLDLs and hack squats, but nobody can be at their best all the time

[civic01vtec]

Wow, I can tell that you have been working out for years. I wish I looked like that, but I definitely don't have the time to commit to a serious program.

[robbclark1]

Damn bro...you're hardcore. I really don't care how much I lift, but I have respect for those that can throw it up!

[white2K2EX]

Originally Posted by civic01vtec

Wow, I can tell that you have been working out for years. I wish I looked like that, but I definitely don't have the time to commit to a serious program.

Thanks man!

I understand the time thing. I'm a month away from 21, no kids, no job, no gf, etc... just school, but I've decided I need to cut my lifting down to 3 days per week because I've got so much going on. I can understand that with a kid, if this isn't your passion in life, it's going to be on the back burner.

I just hit the 3 year mark of working out and about 1.5 years of serious weightlifting.

Hopefully I'll be 21 for my first bodybuilding competition so I can get a feel for this stuff before I have real-world responsibilities that will compete for my time.

[IronFist]

Originally Posted by white2K2EX

I'll visit AX from time to time to see if the glitch has been fixed.

Just thought I'd add that it's AE and not AX. There is a site called AnabolicXtreme, but stay away from it, cuz it's a shitty supplement company that sells pro-hormones from shady sources that have messed up some people pretty badly. muscletrainee (the owner of AE and a member here) can tell you more.

AE (anabolicExtreme), on the other hand, is the good site I work for It's an online mag and forum and soon-to-be-store.

AX are bastards that try to capitalize on our name.

AE good.

AX bad.

[white2K2EX]

I'll keep that in mind, IronFist. When I wrote that post, I originally put AE but was thinking you guys were AX since AE is American Eagle in my mind


Just did 30 mins of cardio. I hate cardio. I did abs, too. I hate doing abs. Blah.