Trap's Doggcrap Training Journal

[Trapzillaoo7]

I am in the process of cutting on this rouine. I was 245lbs when I began. I am currently taking only:

Whey
Glutamine
Creatine
Lipo-6
Tribulus

I am getting around 2500 cal per day. 325pro/200carb/40fat. My journal starts below.

[Trapzillaoo7]

Backlog from 2/10/04-2/20/04
I have a short time to train so I do this:
Chest/Shoulder/Tri- 1
Bi/Back- 2
Calves/Leg/Traps- 3
A,B and C are my three exercise groupings. I alternate them. Some reps are too high or low but I am fine tuning this.

Workout 1A 2/10/04
Bench- 135(12) 225(10) 275(10) RP Set- 335(6,2) 315(2) 315(8 sec static)
Chest Stretch- 90's x 30 sec
St Smith Press- 65(10) 115(10) RP Set- 165(8,4,1)
Shoulder Stretch- 60 sec
Skull Crushers- 65(10) RP Set- 115(11,5,2)
Tri Stretch- 90's x 59 sec

Workout 2A 2/11/04
Seated DB Curls- 30's(10) RP Set- 40's(12,6,4) (5 sec static)
DB Hammer Curls- RP Set- 50's(10,5,3)
Bi Stretch- 60 secs
Wide Chins on Smith with feet straight out- RP Set- (8,4,3) (4 sec Static)
Deadlifts- 135(10) 225(14)
Back Stretch- 60 secs

Workout 3A 2/12/04
Leg Press Calves(20 sec neg phase)- 320(10,10,10)
Leg Curls- 150(10) RP Set- 190(12,5,3)
Ham St- 60 secs
Squats- 135(10) 225(18)
Quad St- 38 secs
BB Shrugs- 315(15) 495(19)
Trap St- (65)60 secs

Workout 1B 2/13/04
Incline BB- 135(10) 225(8) RP Set- 275(8,4,2) (10 sec Static)
Chest St- 90's x 43 secs
St BB Press- bar(12) 95(8) RP Set- 165(10,4,3)
Shoulder St- 60 secs
Reverse Grip Bench- 135(12) RP Set- 245(6,4,2)
Tri St- 90's x 60secs

Workout 2B 2/17/04
Inclince DB Curls- 30's(8) RP Set- 45's(10,6,5) (9 sec Static)
Forearms Curls- 45(10) RP Set- 85(8,5,4)
Bi St- 60 secs
Rear PD's- 80(10) 120(8) RP Set- 160(8,6,4) (33 sec Static)
Partial Deadlifts on Rack- 225(10) 315(21)
Back St- 60 secs
Hanging Lat St- 60 secs

Workout 3B 2/18/04
Machine Calves(hold for 15 at top flex)- 145(30) Hold Set- 145(10,9,9)
Hamstring Leg Press- 270(12) RP Set- 360(13,7,5)
Ham St- 60 secs
Leg Press- 460(12) RP Set- 640(12,6,4)
Quad St- 40 seconds
DB Shrugs Seated- 50's(12) RP Set- 80's(10,6,5)
Trap St- 155x 60 sec's

Workout 1C 2/19/04
Decline BB- 135(10) 225(8) RP Set- 295(13,4,2) (13 Sec Static)
Chest St- 90's x 46 secs
"W" DB Presses- 40's(10) RP Set- 55's(11,6,4) (13 Sec Static)
Shoulder St- 60 secs
Tri Pd's- 60(10) RP Set- 80(13,7,5)
Tri St- 95's x 30 secs

Wokrout 2 C 2/20/04
BB Curls Widegrip- bar(10) RP Set- 95(12,6,3) (15 Sec Static)
Rev BB Curls- RP Set- 75(5) 65(4,3)
Bi St- 40 secs(Fried could not hold)
Front PD's to thigh- 60(10) 90(12,6,4) (38 Sec Static)
Smith Bent Rows- 135(8) 225(6) RP Set- 275(5,3,2)
Back St- 60 secs
Lat Hang- 60 secs

Trapzilla oo7

[Its_PainFuLL]

looking thick, btw are u a pl or bber?

[Harland]

looking big, nice work. So your going to cut it up, you should look nice

[Trapzillaoo7]

looking thick, btw are u a pl or bber?


I do alot of Powerbuilding. I do Powerlifting/BB combos. I like low rep heavy weights but love the high rep bb stuff too. I don't compete in either. I never have and probably never will. I just do it for myself.

Trapzilla oo7

[Trapzillaoo7]

looking big, nice work. So your going to cut it up, you should look nice

Thanks bud. Good luck on your bulking! I hope you reach your goals.

Trapzilla oo7

[Harland]

Thanks man, i hope i get my goals too

[Heisman]

Wow, you are big. You will look great when you cut.

[Trapzillaoo7]

I am now going to 5 days per week. I'm going to see if I can recover quick enough. I've been feeling great and splitting this into three workouts I think I can handle 5 per week. Here's todays routine:

Workout 3C 2/23/04
Leg Press Calves- 320(12,12,12)
Stiff Deadlifts on Box- 95(10) RP Set- 145(12,7,4)
Ham St(As high as possible)- 60 secs
Leg Ext- 100(20) 180(12) RP Set- 220(11,7,4)
Quad St- 44 Seconds
Rear BB Shrugs- 135(12) RP Set- 245(11,8,6)
Smith Trap St- 235 x 60 seconds

[Heisman]

Why no squats?

What are ham st and quad st?

[Trapzillaoo7]

You have to know the whole workout. I picked my 3 favs and you do one each workout. Look at my entire routine. This week Squats which are my #1 fav wil be done on workout 3 A(A meaning #1 excercies are performed during this workout).

Ham and Quad St are stretches.

[Trapzillaoo7]

Okay,
I will be working out 5 days per week(M-Tu-Wed-Th-Fri). I will do three routines that cover entire body. I will do this M-1 Tu-2 Wed-3 Th-1 Fri-2 M-3 Tu-1 Wed-2 Th-3 Fri-1 Mon-2 Tues-3, etc. I group these at A, B and C. I took my three favorites excercises for each body part and called them either A,B or C. A being my favorite, B number 2, etc.

Trapzilla oo7

[Heisman]

How do you do the stretches? Are they just normal stretches that you hold for a certain amount of time or is there something else to them that I don't know about?

[Trapzillaoo7]

Hamstrings

Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds.

Quads

Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to.


Trapzilla oo7

[Trapzillaoo7]

Workout 1A 2/24/04 (Chest/Shldr/Tri) Strength was AWESOME!!

Flat Bench- 135(10) 225(8) 275(6) RP Set- 325(10,4,2), 18 sec Static
Chest St- 90's x 60 sec
Smith Standing Press- 65(12) 105(8) RP Set- 175(8,4,2)
Shldr St- 60 secs
Skull Crushers- 65(10) RP Set- 135(9,4,3)
Tri St- 95's x 45secs

[Heisman]

Nice workout. You are putting up a lot of weight on the flat bench.

[Trapzillaoo7]

Thanks bro. I've always had a pretty big bench. My max is 465 @ 240lbs or so. My best high rep sets are 335x13 and 225x28(at the end of a workout for a burn). I will hit back and bi's in about 15 minutes.

Trapzilla oo7

[Trapzillaoo7]

Workout 2A-2/25/04(Bi/Back)
Seated DB Curls- 35(10) RP Set- 50(9,6,4) 18 Sec Static
St DB Hammers- RP Set- 55(7,6,5)
Bi St- 49 secs
Wide Sm Chins feat out in front straight- RP Set- 3(11,5,4)
Sumo Deadlifts- 135(8) 225(6) RP Set- 315(7,5,4) took 1m15sec bet sets
Back St- 60 secs
Lat St- Hang no straps 60 secs

I had been doing Bi St's wrong until the last two workouts. Much tougher now.

Trapzilla oo7

[j_neatherlin]

how were you doing the bi stretch before and what are you doing now?

those bastards kill me man...that and the chest stretch really mess w/ my mind!

[Trapzillaoo7]

I had a hard time getting a feel on the bi stretch. Now, here is what I've done. I face away from the bar. Then, reach back and grab with an over hand grip. I walk out a little to get pressure on my bi's. Once pressure is established I try to sink down as far as I can. Then hold as long as I can. 46 seconds being my best.

The toughest ones for me are Tri's and Quads. That quad stretch is unfriggin real!!!

How's it all going for you J? The RP deads killed me today. I think I had an out of body experience, LOL. I am loving it though.

Trapzilla oo7

[j_neatherlin]

do you do the quad stretch as DC has it laid out? where you have a bar around hip level and then sissy squat underneath it?

i never really got a feel for those and i do a little bit of a different stretch.

everything's going well for me. this is a GREAT program!

[Trapzillaoo7]

I do it a little different. I put the bar about waist high. I stand next to the bar not in facing it. I grab with my right hand and lean back while on my tippy toes(Sissy Sqaut). I can never go 60 secs on this. They absolutely FRY me! Neither me or my training partner has even made it past 45 secs. It's crazy!!!

Trapzilla oo7

[SoG]

Does DC have a lower back stretch for deadlift-related exercises? If so, how do you execute it? Thanks!!!


-Dave

[Heisman]

What is the exact purpose of the stretching?

[Trapzillaoo7]

Does DC have a lower back stretch for deadlift-related exercises? If so, how do you execute it? Thanks!!!


-Dave
-----------------------------------------------
Here is his low back st-
Back

Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it

I also do a hanging lat stretch with no straps for 60. I will add weight as I get better at executing it.

Trapzilla oo7

[j_neatherlin]

Originally posted by Heisman
What is the exact purpose of the stretching?

to help with recovery and possibly induce hyperplasia (if you believe that to be possible)

[Trapzillaoo7]

What is the exact purpose of the stretching?
------------------------------------------------------
Read the paragraphs below:

One must temper their newfound strength and appetite with the wisdom to apply them properly, we’re certainly not advocating that one lift weights to the point of injury or that an endomorph stuff themselves with everything in sight. Both Dogg and I are major advocates of stretching prior to working out and MORE IMPORTANTLY STRETCHING TO THE POINT OF THRESHOLDS AFTER working out.
I happily take my hat off to Dogg and give credit where credit is due, the guy is an amazing trainer.

He believes like Jon Parillo did, that "extreme stretching" directly after a bodypart is trained is key for recuperation, recovery, and a primer for growth via fascial stretching and maybe even hyperplasia (more on that in a future article). He’s outlined a series of stretches that he finds extremely effective at both avoiding injuries and adding size during cycles. These includes the weights he uses, which readers will obviously have to adjust (more than likely down) according to their own strength levels. Every extreme stretch is done right after that body part has been trained.

If you doubt the extra muscle growth possible with stretching I urge you to research hyperplasia (and the bird wing stretching protocols) where time X stretch X weight induced incredible hyperplasia. Our stretching is done under much lower time periods but fascial stretching and the possibility of induced hyperplasia cant be ignored. I’ve had too many people write me or tell me in person that the "extreme stretching" has dramatically changed their physique to ever doubt its virtues.

Above was all taken from Dogg's articles. Hope you don't mind me posting this here Dante?

Trapz

[Trapzillaoo7]

Workout 3A- 2/26/04

Machine Calves(Hold at top for 15)- 145(30) 145(12,12,8) This is not RP
Leg Curls- 160(8) RP Set- 190(11,7,4) 25 Sec Static
Hamstring St- 22 Secs(I was absolutely fried on this one!)
Squats(Thanks J for this 1!)- 135(8) 225(6) RP Set(ASS TO THE FLOOR!)- (6,2,2)
Quad St- 50 secs
BB Shrugs- 315(10) 405(8) 495(6) RP Set- 585(7,4,3)
Trap St- 315(Held for 60 secs at bottom)

I can not believe the intensity my workout partner and I have been having. We seem to not be able to get more intense. Then the next workout our intensity is even higher. Also, legs were fried before Squats. I failed to even get the bar off the safeties on the sets. We had to physically lift 315 to start position each time!

Trapzilla oo7

[Trapzillaoo7]

Started cardio today at 6am. It has been a LONG TIME! I ran .5 miles in 5 minutes. This was between a jog and a sprint. A nice hard run. I will keep working until I get up to 2-3 miles at a nice run. I ran outside.

I prefer this over the indoor cardio plus I live around 40min from the gym. I want to do cardio in the AM before work so this is about the only thing I can come up with. It's tough but I think it will help burn fat better and I won't get as bored.

Trapzilla oo7

[j_neatherlin]

awesome bro! looks like things are going well.

lol @ squats

[Trapzillaoo7]

Thanks bro. You have the same prob on the squats? That **** was crazy!!!
Fun as hell though. I love working out so hard everyone in the gym thinks you got a screw loose.

Trapzilla oo7

[Trapzillaoo7]

Workout 1B- 2/27/04

Incline BB- 135(10) 225(6) RP Set- 295(7,3,2) 15 Sec Static
Chest ST- 95's x 60 seconds
St BB Press- 95(10) 135(8) RP Set- 185(6,3,2)
Shoulder ST- 60 seconds
Reverse Grip Decline Bench- 135(10) RP Set- 185(11,6,4)
Tri ST- 95's x 60 seconds

My strength is going up nicely. I went up 20lbs on first two excercises and kept around the same reps.

[Heisman]

Nice workouts. Your strength is increasing, which is always a good thing.

I do believe hyperplasia is possible, but I don't think any human actually knows how to make it happen. Perhaps the stretching would help; it seems like it could.

[Trapzillaoo7]

I feel after 14 years of training this extreme stretching may be something to spark "new" growth. That and the whole principle makes sense to me and has helped my recovery abilities. Thus helping me to increase workout frequency. The whole idea is to workout the same muslces more frequently and hopefully cause more muscle growth.

Trapz

[Wes]

How are you doing your statics and with what weight are you stretching with?

Thanks.

[Trapzillaoo7]

Statics are with RP weight. I keep the weight around 4" from the finishing point when I do statics. Then just hold. Also, if you read you will see what my stretching poundages were.

Trapzilla

[Trapzillaoo7]

My diet for cutting has been around 2,500 cals(310pro/200carb/40fat). Seems to be progressing nicely. I am doing cardio 1-2 days per week and abs 3 times.

Trapzilla oo7

[Trapzillaoo7]

My bodyweight is down 3.5lbs since last Monday. That's a bigger drop than I'd like. I will have to review diet and other things. I am getting much stronger every workout though. Here is today(Biceps/Back)

Workout 2B 3/1/04
Inclince DB Curls- 30's(8) RP Set- 50's(12,5,3) (25 sec Static)
Forearms Curls- 45(10) RP Set- 85(11,7,5)
Bi St- 60 secs
Rear PD's- 90(10) 130(8) RP Set- 170(12,6,3) (38 sec Static)
Partial Deadlifts on Rack- 135(8) 225(6) 315(4) 505(8,7,5)
Back St- 60 secs
Hanging Lat St- 52 sec with 35lb's

Trapz

[Heisman]

Nice workout. Even though you lost that much weight, your strength still increased. It was probably water weight. Your partial deads look great.

[Trapzillaoo7]

LOL, I hope it's more than just water weight. I have been trying to cut so it's fine. My goal is to lose 1-2 lbs per week. I have been cutting for around 2 weeks. My diet is ultra clean now and the fat burning has begun!!! I'm still around 240lbs and hope to get down to 7-8% bf at 220 or so. I'd like to be able to keep all the muscle I've worked so hard to attain. I plan on this taking 12-16 weeks so I keep as much muscle as physically possible. My LBM is 205 lbs or so. If I can get to 220-225 and keep my LBM the same I will be 7% bf @ 223lbs. I hope I can do it!!!

Trapz

[Wes]

Mind if we take a look at your diet?
Thanks.

[Trapzillaoo7]

Sure Wes!
Here is my normal daily diet:

7:30am- Whey/8oz skim/Granola Bar(365cals/44pro/39c/3.5fat)
10:15am- 8oz skim/2 Chkn Breast w/cream of chicken(520cal/70pro/25c/6fat)
1:00pm- 9oz lean grnd beef,2 serv asparagus/2 serv brussel sprouts
(542cal/77pro/16carb/18fat)
1:15pm- 1 Orange(69cal/1pro/18c/0fat)
4:00pm- 7oz cod, 1 cup rice(370cal/49pro/36c/2fat)
7:00pm- 1/2 cup low-fat cottage cheese, 1/2 rye slice, 9 shrimp(7oz) and handful
of nuts(528cal/66pro/25c/16fat)
9:45pm- 4 egg whites, 1 cheese slice(118cal/20pro/0carb/3fat)
------------------------------------------------------------------------------
Total Calories- 2,512(327 grams of pro/160 g of carbs/ 48.5g of fat)

This is just a sample day. I alter this somewhat every day. I just aim for 2,500 calories. This should be around 60%protien, 30%carb and 10%fat. Also, I do not get more than 2 servings of milk per day.

This seems to be working nicely so far. Only a little over two weeks and I can see an outline of all abs. Not very visible yet but I am getting there fairly quickly. It's going to be a tough road though but I'm ready for the challenge.

Trapz

[waitlifter82]

Any hunger pains with that diet? Or is the Lipo-6 taking care of that.
Now that I'm bulking, I couldn't imagine eating that much. I'm eating ~1000 more calories that you...........and I'm 100 lbs lighter than you:P
Good luck w/ your cut!!

[Trapzillaoo7]

I will have occasional hunger pains but if I feel the need to have a light snack I will grab a handful of almonds or have some fresh pineapple or something. I just make sure I have no carbs after 7pm. I am not a big eater so this diet is a nice fit for me actually. When I bulk I feel stuffed to the gills all the time and I get very sick of eating. Also, the lipo-6 is working great : )

Trapz

[Wes]

Do you work? How do you get all that chicken and beef to work?
Thanks.

[Trapzillaoo7]

Yes, I work. I cook everything the night before. Usually enough for 2-3 days. I bring pasta, rice, beef, chicken, black beans and whey. Tuna is also very easy to eat at work. A quick meal is one serving of pasta and a can of tuna together. Nuke them and eat away.

Trapz

[Wes]

Do you just keep the chicken and beef in a cooler?
Thanks.

[Trapzillaoo7]

I put it in my fridge at work.

Trapz

[j_neatherlin]

Originally posted by Trapzillaoo7
Sure Wes!
Here is my normal daily diet:

7:30am- Whey/8oz skim/Granola Bar(365cals/44pro/39c/3.5fat)
10:15am- 8oz skim/2 Chkn Breast w/cream of chicken(520cal/70pro/25c/6fat)
1:00pm- 9oz lean grnd beef,2 serv asparagus/2 serv brussel sprouts
(542cal/77pro/16carb/18fat)
1:15pm- 1 Orange(69cal/1pro/18c/0fat)
4:00pm- 7oz cod, 1 cup rice(370cal/49pro/36c/2fat)
7:00pm- 1/2 cup low-fat cottage cheese, 1/2 rye slice, 9 shrimp(7oz) and handful
of nuts(528cal/66pro/25c/16fat)
9:45pm- 4 egg whites, 1 cheese slice(118cal/20pro/0carb/3fat)
------------------------------------------------------------------------------
Total Calories- 2,512(327 grams of pro/160 g of carbs/ 48.5g of fat)

This is just a sample day. I alter this somewhat every day. I just aim for 2,500 calories. This should be around 60%protien, 30%carb and 10%fat. Also, I do not get more than 2 servings of milk per day.

This seems to be working nicely so far. Only a little over two weeks and I can see an outline of all abs. Not very visible yet but I am getting there fairly quickly. It's going to be a tough road though but I'm ready for the challenge.

Trapz
very nice diet bro...I will have to print this out for future reference

[Trapzillaoo7]

Seems to be working good! I am still trying to hit the cardio right. This RP **** kicks my butt! I am not sure that I need that much cardio. I'm going to try two days per week and see how I progress.

Trapz

[j_neatherlin]

Originally posted by Trapzillaoo7
Seems to be working good! I am still trying to hit the cardio right. This RP **** kicks my butt! I am not sure that I need that much cardio. I'm going to try two days per week and see how I progress.

Trapz

do you know much about DC's diet? or Animabolics or whatever? I never really took the time to look for it on animal kits and now I can't access most of the damn forums.

[Trapzillaoo7]

I tried Animals diet when it first was big back in about 98 or so. I did not like it but it might have progressed since then. I don't even recall everything about it. I saw DC's but can recall exactly what that was either. I am just trying to find one that best fits me.

Trapz

[Wes]

Could you please explain the RP...I mean, how long do you execute the eccentric motion? What % of your max do you do your work set at?
Thanks.

[jc587]

awesome...i also use doggcraps routines and extreme stretches. Glad to see some1 else that does it too! Maybe ill start a journal too :D

[Trapzillaoo7]

Wes,
Find all I can say is read, read and read. Then you just experiment with the routine for a few weeks. It will take at least once through to get a feel for the weight and reps. I can tell you that your poundages will be way down at the start. This is a tough routine. This is the most intense routine that I've done in 14 years. It makes GVT feel like a cake walk. Do not try this unless you can put 100% into it. You must go to complete failure. Anything short of that and you are not doing things right. Failure is when you break perfect form or can not physically move the weight. Also, also finish on the negative!

Trapz

[Trapzillaoo7]

Cario at 6am this morning. I went 1.5miles in 20 minutes. I did a brisk walk/jog. 100 yards walk then 100 jog. My HR was 172 bpm. Which is around 80% of my max HR. I will update the last two days in the gym after I workout today. I left my journal in my locker.

Trapz

[Jesin]

**** bro, looking really good. Keep up the good work! I start my cutting spree as of Monday (8th) gonna be hard but I'll doer.

[Trapzillaoo7]

Workout 3B 3/2/04

Leg Press Calves- 360(8,8,8)
High Leg Press for Hams- 460(8) RP Set- 550(13,7,5)
Ham St- 60 sec
Low Leg Press for Quads- 550(8) RP Set- 690(13,7.5)
Quad St- 25 secs
DB Shrugs Seated- 65's (12) RP Set- 90's(13,9,7)
Trap St(no straps)- 365 x 19 seconds


Workout 1C 3/3/04

Decline BB- 135(10) 225(8) RP Set- 335(10,4,2) 12 sec static
Chest St- 100's x 60 sec's
W DB Press for Shoulders- 45's (10) RP Set- 60's (10,5,3) 22 sec static
Shoulder St- 60 secs
Tri PD's- 60(10) RP Set- 90(11,6,4)
Tri St- 100's x 34 seconds

[Heisman]

Nice workouts. It will be interesting to see what your new maxes are.

[Trapzillaoo7]

I'd still love to hit 500 on the bench but it's tough. The best I've done is 465lbs. This routine is tough as nails but I'm loving it!!

Trapz

[Trapzillaoo7]

My diet is going okay. I have been getting 2,500-2,600 cals, 300-330 grams or pro, 180-200 carbs, 40-50 fat. I might increase my overall calories if my weight is down more than 2 pounds from last week. I may need to get up over the 3,000 calories mark. I can not increase carbs much though. Carbs absolutely kill my body. I get fat easily off them. I will update my training log after legs today.

Trapz

[Trapzillaoo7]

Workout 2C 3/4/04
Wide Grip BB Curls- bar(10) RP Set- 105 (12,7,5) 21 Sec Static
Rev BB Curls- RP Set- 65(8,5,3)
Bi St(used 65lb's on a bar and held it to get a different stretch)- 60 sec
Front PD To Thigh- 70(10) RP Set- 100 (14,6,4) 23 Sec Static
Smith BB Rows- 135(8) 225(6) RP Set- 275 (6,4,3)
Back St- 60 sec
Hanging ST with 45lbs and straps- 1min30sec

Workout 3C 3/5/04
Machine Calves(hold at top for 15sec on each rep)- 145 (12,12,12)
SLDL's- 95(8) RP Set- 165(14,11,9)
Ham St- 60 sec
Leg Ext- 130(20) 180(15) RP Set- 230(16,11,7) 25 Sec Static
Quad St- 31 Sec
Rev BB Shrugs- 165(15) RP Set- 265 (16,13,9)
Trap ST- Held 365 no straps for 30 seconds

[Heisman]

Nice workouts.

The leg extensions look fantastic.

[Trapzillaoo7]

Thanks Heisman. I hate leg extensions. I would much rather have done squats, LOL. I need help on my tear drop though. I had to fight back. I ran over to the bucket with tears welling up. I sucked the barf back and did a few more sets, LOL. Nothing like lent to give you a reason to eat tuna or fish for every meal!!!

Trapz

[In-Human]

Trap, Sorry to weigh in so late into this, hey you look great, keep it up.

I have been training with DC since Jan. 1st of this year, best workouts of my life. Glad to see you enjoy it, keep adding weight and don't forget to kill that log book everytime...

[Trapzillaoo7]

Sunday, 3/7/04. I hit Cardio today. I went 30 minutes with and HR of 180bpm. Fat is melting off.

Trapz

[Trapzillaoo7]

Thanks In-human! I love the DC training principles. I keep getting stronger and stronger. I've had the best workouts of my life the last month or so.

Trapz

[Trapzillaoo7]

Well, I am down another 3.5-4lbs. I will need to increase my food intake. I am going to boast cal's up to 2,750 per day. I want to keep weight loss at 2-3lbs per week. I'm a hair above what I'd like to be losing. Anyway, my workout for today is below:

Workout 1A 3/8/04
Flat BB- 135(10) 225(8) 275(6) RP Set- 335(8,2,1) Static- 10 secs
Chest ST(new angle on this)- 100's x 30 sec
St Smith Press- 65(10) 115(8) RP Set- 195(6,3,2)
Shoulder ST- 60 secs(Not feeling this. I'm going to try a new angle next time.)
Skull Crushers- 65(10) RP Set- 135(11,4,3)
Tri St- 100's x 49 seconds

I am gaining strength and stamina but losing weight too fast, IMO.

Trapz

[DRod]

Hey man you have some great lifts...I 've read about this program but it sort of confuses me in a way and seems it could possibly lead to overtraining..but then again maybe not. lol How long have you been doing the DC type training?

[Trapzillaoo7]

I've been at it since 2/10/04. I love it and don't see myself training any different for a LONG TIME!!! I don't see any over-training signs. My lifts are all going up. You really don't work the same excercise more than once every 12 days or so. I have only flat benched three times since 2/10. I did it on 2/10, 2/24 and 3/8. It's such a grueling routine that you must be in a great mindset. It's not for the faint of heart. So, if you are not all into it. I'd say don't try it then.

Trapz

[In-Human]

DRod, DC has in the routine a thing called a cruise period, you take 2 or 3 weeks off from the rest/paused worksets and you do a 80 to 90% straight set workout, still 5 exercises per workout and 15 exercises per week, just at a lower intensity, for joint and recovery and a break from the amounts of food we intake.

For most of us trainees, we hit the cruise at 7 to 8 week period. He has us do this so we can push/cruise push/cruise all year long...

[DRod]

Is there a siite on this ?

[Trapzillaoo7]

In-human, so I can hit a cruise week around the 8 week mark? I must have missed that part of the routine, LOL! What are the rep ranges and set's on the cruise part? I also modified DC's routine to fit my busy schedule. I only have around one hour to train. Here's my routine below:

Workout schedule is Mon/Tues/Wed/Thurs/Fri every week. We go Mon-1A, Tues- 2A, Wed- 3A, Thurs-1B, Fri- 2B, Mon- 3B, Tues- 1C, Wed -2C, Thurs-3C, etc repeating exercises.

Workout #1
Chest #1- 3 sets of 15 RP with 15 breaths in between and 30 sec static. .(Stretch)
Shoulders #1- 3 sets of 13-15 RP with 15 breaths in between. 30 secStatic.(Stretch)
Tri #1- 3 sets of 15-20 RP with 15 breaths between sets. No static(Stretch).

Workout #2
Bi’s #1- 3 sets of 20 RP with 15 breaths in between. 30 sec static
Forearms #1- 3 sets of 20 RP with 15 breaths in between. No static(Stretch)
Back Width #1- 3 sets of 20 RP with 15 breaths in between. 30 sec Static.
Back Thickness #1- 3 Sets of 12-15 RP. No Static(Stretch)

Workout #3
Calves #1- Use what we’ve already been doing with holds and negatives.
Hams #1- 3 sets of 20 RP with 15 breaths in between. 30 sec Static(Stretch)
Quads #1- 3 sets of 15-20 RP on this. No Static(Stretch).
Traps #1- 3 sets of 20 RP. 60 sec Static hold.(Stretch)

Chest
Flat #1
Incline #2
Low Incline Smith #3

Shoulders
Smith Presses #1
Standing Presses #2
DB Presses #3

Tri’s
Frenchies #1
Reverse Bench #2
Tri PD’s #3

Bi’s
DB Curls Seated #1
Incline DB Curls #2
BB Curls #3


Forearms
Hammer Curls #1
Reverse Curls #2
Regular Forearm Curls #3

Back Width
Wide Chins on Smith #1
Rear PD’s to top of head #2
Front PD’s to Thighs #3

Back Thickness
Deadlifts #1
Partial Deads #2
Smith Rows #3

Calves
Leg Press Calves #1
Machine Calves #2

Hams
Leg Curls #1
High Leg Press #2
Stiff Deads #3

Quads
Squats #1
Leg Press #2
Leg Extensions #3

Traps
BB Shrugs #1
Seated DB Shrugs #2
Reverse BB Shrugs #3

[In-Human]

Trap, When I got to the 7th week, DC e-mailed me and said you should be ready with a cruise, I have been pushing really heavy without one single setback on any weight or reps. To tell you the truth, I did not want to hear those words, but I was at the point of overall fatigue.

You still do the normal workout with warm up sets to a workset of 15-20 reps, being the 15 rep you are done, you might be able to push two more reps, but you stop. He doesn't want overtraining here, just a 80 to 90% intensity level. This is also a time to find new exercises or like my problem, some machines were way beyound topped out even with added weights.

So it is comfortable workout and eating.

I know your time is short, but I would opt for 3 day per week schedule if at all possible, so you can get enough recoup time to hit each muscle group twice per week. You want to hit that group 104 times per year and hit it hard everytime...

[Trapzillaoo7]

In-human, I have been loving this routine I set. My tp and I usually take a full hour to do this. It's just not possible to change and increase my workload right now. I wish I could but this is the best plan I could set right now. I get two bp's twice per week with the third the following Monday. I have had no issues with soreness when working the bp for the second time that week. I am going to see how I progress for a full 7-8 weeks without changing. Thanks for the knowledge though. It's much appreciated bro.

Trapz

[Heisman]

I was actually going to ask about a "cruise" period since it definitely seems like it would be hard on the joints. Can he max at the end of the cruise period to see what his new numbers are if he wants to?

[Trapzillaoo7]

In-human,
I have one question bro. So, at a cruise week I would do a few warmups and then only one final set of 15 reps. For example, Bench would be 135x10, 225x8, 275x6. Then one working set of 315x15? Is that right? Or is it an accumulation of reps like the RP sets? Thanks,

Trapz

[Trapzillaoo7]

FYI- This is the least joint pain I've ever had. I think the very slow negatives are helping big time. My TP had severe tenditis going in and he's almost cured himself after taking only two weeks off heavy. He's been back at the DC for two weeks and no issues at all. He says it keeps getting better.

Trapz

[In-Human]

Trap, You are correct, this is my cruise workout for Decline Bench Press 135x10, 225x8, 315x6, workset would be a straight set, no rest/pause, no static, no mini pumps, 405x15 I could do a few more but no need to overtrain.

I should say that when I do the r/p workset for normal Decline Bench that set would be 495X13RP, so I almost drop 95 lbs for the cruise workset.

Its nice to take abreak from the very slow negatives and the r/p worksets, but as always you know, perfect form, no slop...

[Trapzillaoo7]

Thanks In-human. I will look forward to my cruise weeks, LMFAO!!!
You know what I mean. This DC is NUTZ but I love it!!!!

Trapz

[Trapzillaoo7]

I have not been adding my abs to this journal but I do them 3-4 days per week. I have a great workout from Abdominator. I am up to a full 13 minutes straight with no stopping or resting. I will work to 15 minutes and keep it there. This routine absolutely blows my abs away. I'm not very sore the following day but after I do the routine my abs are very defined and I am in pain, a good pain though, LOL.

Trapz

[Trapzillaoo7]

Workout 2A 3/9/04

Seated DB Curls- 35's x 10, RP Set- 55's (8,5,2) 15 Sec Static
St DB Hammers- 60's (9,5,3)
Bi St Hang Close grip with 25lb weight- 60 seconds
Weighted Chins- (25lb) RP Set- 9,5,3
Deadlifts- 135(8) 225(6) RP Set- 365(3,2,2)
Back St- 60 seconds
Lat St- (45lb hang)- 2 minutes

I changed the Bicep Stretch. I had not been getting a great feel. I am experimenting until I find something that really works.

Trapz

[Heisman]

What is the ab routine?

[Trapzillaoo7]

I hope you don't mind Skip!

Here is the Abdominators Routine:

http://grove.ufl.edu/~locutus/Fitness/abs2000.html

Trapz

[Trapzillaoo7]

Cardio this AM. I went for 20 minutes again but got to almost 2 miles. My HR was 184 BPM. I was dead when I got done. My daughter has the flu bug so I am very worried getting that. I will add my Leg Workout later today.

Trapz

[Heisman]

I hope your daughter feels better. Shouldn't you be more worried about her than getting the flu yourself? :D

Make sure you get a lot of sleep and good luck in not acquiring it.

[Trapzillaoo7]

LOL, I guess I should but now both my girls have it. I just hope my wife and I don't get it. I hate the flu and she is around 8 months pregnant. That would be hell for her. Thanks Heisman and the Vitamin C is getting increased to 6,000 mgs for the next few days. If I have to get this I'd rather have it on the weekend. Then I won't miss work or my workout, LMFAO.

Trapz

[waitlifter82]

You worried cardio will affect your leg workout? I did the same thing yesterday and my workout SUCKED! Next time, I'm going to do my workout first then do cardio in the pm.

[Trapzillaoo7]

Not worried at all. I did cardio at 6am and I won't hit Legs until 11:30 or so. I feel fine now. I'm sure I'll blast through them. DC's training is more mental than anything. I am going to start my squats today from the negative. Meaning rep one will come off the safeties to the top. I will finish all sets on the negative also. This will be a mother! Should be fun though, LMFAO!

Trapz

[Trapzillaoo7]

Workout 3A 3/10/04

Leg Press Calves- 360(10,10,10)
Leg Curls- 160(10) RP Set- 200 (8,5,3) 15 Sec Static
Ham St on floor- 60 sec
Squats(started last 2 sets from down position)- 135(8) 225(6) RP Set- 315 (8,3,3)
Quad St- 35 seconds(Quads were SMOKED!)
BB Shrugs- 315(12) 405(10) 495(8) RP Set- 585 (8,6,4)
Trap St(365)- 14 seconds

My entire body was destroyed after this. This was one of my toughest workouts yet on DC Training!!! I LOVED IT THOUGH!

Trapz

[Heisman]

Good workout. How much harder is it starting from the bottom (I know it is much harder, but I just want to know your description)?

[Trapzillaoo7]

Tougher than I thought it would be. Taking 315lbs from the bottom was difficult!!! I go at least to a 90 or below. So, I had to start VERY low. The initial rep was by far the hardest. It was fun but I almost felt like I was out of my body after the 3 RP sets on Squats.

Trapz

[Trapzillaoo7]

Todays workout was TOUGH. I was dead ass tired from yesterday I think. I did 20 min of cardio in the am and them a crazy leg routine around noon. I had to go to the shoulder machine. I could not do Standing BB Press. I could not give it all I had so I felt if I can't give 100% then there is no sense in half assing it.

Workout 1B 2/11/04

Incline BB- 135(10) 225(8) RP- 295(8,4,2) 15 Sec Static
Chest ST- 100's x 35 sec
Machine Overheads- 140(12) RP- 220(9,4,3) 21 Sec Static
Shoulder ST- 60 sec
Rev Decline BB- 135(10) RP- 195(9,6,4)
Tri ST- 100's x 60 sec

I went up on Incline from 12 reps @ 295lbs to 14 reps @ 295lbs. Also went up 10lbs on the REV Decline BB.

[Heisman]

Everybody has an off day. You still went up in some stuff, which is good.

The initial rep of the squats was the hardest because your muscles weren't prestretched and ready to rebound, which helps push the weight up after you bring it down with real squats.

[Trapzillaoo7]

Workout 2B 3/12/04

Incline DB Curls- 35(8) RP 55(9,4,4) 30 sec static
Forearm Curls- 65(10) RP 95(9,6,4)
Bi St(Hang with 35)- 60 sec
Weighted Chins(PD was being used)RP 35lbs(13,6,3)
Partial Deadlifts- 225(6) 315(6) 405(4) RP 545(9,5,4)
Back St- 60 sec
Lat Hang- 45lb x 2m5sec

Great workout today but GYM was packed!

Trapz

[Heisman]

Nice workout. Just start yelling and screaming as loud as you can and everybody will back away from you. :D

[DOGGCRAPP]

Someone has become a fatburning, musclebuilding blastfurnace machine and his name is Trapzillaoo7--awesome job

[Trapzillaoo7]

Sunday was cardio. I went 25minutes with and HR of 180BPM. My waist is down to 33" now! I haven't been this thin in YEARS!! Five years of bulking was fun but now time to cut!

Trapz

[Trapzillaoo7]

My intake is getting better. I only lost 2.5lbs this week. That is about where I'd like to be. I had a great workout today.

Workout 3B 3/15/04
Machine Calves(Straight Sets)- 145(30) 170(15) 195(12) 210(10)
High Leg Press- 460(10) RP Set- 610(11,9,5)
Ham St- 60 sec
Low Leg Press- 610(10) RP Set- 740(14,8,5)
Quad St- 34 sec
Seated DB Shrugs- 70(12) RP Set- 100(16,12,10)
Sm Trap St-(no straps)- 385 held for 27 seconds

[SoG]

Are you experiencing muscle gain?

[Trapzillaoo7]

I'm cutting right now.

Trapz

[Heisman]

Nice workout. Lets see how much strength you gain while cutting.

[SoG]

Originally posted by Trapzillaoo7
I'm cutting right now.

Trapz

I see that, but you are also gaining strength, correct? If so, do you think that you are also gaining muscle as well?

Thanks!


-Dave

[Trapzillaoo7]

Dave,
Honestly it's so hard to tell. I'm totally into fat burning mode. I started this routine at 246lbs and I'm around 230lbs now. It's been 16lbs lost in 6 weeks. I know that I've been getting stronger while cutting which is unheard of. This will be my last week on this routine. I'm going into a cruise for a few weeks. This routine has really started to wear on me. This routine takes so much out of you. I will come back to it in 2-3 weeks.

Trapz

[SoG]

Excellent, Trap! Thanks for the clarification! I ask you because seeing your amazing progress somewhat motivates me to try DC's routine in a few weeks, since I'm currently on a cut as well.

Keep up the good work, and make sure to post some updated pictures for us to see your great progress!

Thanks!


-Dave

[Trapzillaoo7]

I'll have pictures soon. I want to make sure I see a drastic change from the "before" and "after" shots. Good luck Dave!!

Trapz

[Heisman]

Size and strength have no correlation at all.

Definitely post some pictures if you can.

[Trapzillaoo7]

6am cardio, 30minutes with an HR of 152bpm. I did Tae-bo today. I can't stand it but it's a change up from jogging. I jogged last Wed and Sun. I will jog again this Saturday, weather permitting.

Trapz

[fupafighter2]

Originally posted by Heisman
Size and strength have no correlation at all.

Definitely post some pictures if you can.

sorry heisman but this is definetly not true

[Trapzillaoo7]

I have to agree. No one that can bench 500, deadlift 500 and squat 500 has ever been small. Size and strength have a direct link.

Trapz

[Heisman]

If you don't believe that you can be strong without being huge, click here.

http://www.fortifiediron.net/invision/index.php?showtopic=10443

[Trapzillaoo7]

Generally that IS NOT THE CASE.

Trapz

[Heisman]

Originally posted by Trapzillaoo7
Generally that IS NOT THE CASE.

Trapz

Okay. Size and strength have some correlation, but as seen it is possible to be extremely strong without being huge. Also, since you can gain strength while cutting, it is obvious that they don't have much correlation.

[fupafighter2]

strength gain has much to do with muscle gain...you dont get bigger doing 225x10 on squats all year but increse it to 405 for 10 there will be growth (granted calorie intake is suffucient and your not genetically maimed)

there must be some sort of progressive overload to increase size, it could come through more sets, different tempo but most affective is strength

[fupafighter2]

and those pl's are pretty frickin muscular...i saw a 98lber doin 335 cleans and he is very,very short but thick, lean and dense

trap is probably gaining muscle tissue on this program even though he is dieting... he wont get bigger b/c he is losing fat water and glcogen but when he goes to bulk he will have extra room to fill up with water and gylcogen and will be bigger than ever

[Trapzillaoo7]

Heisman,
I am also gaining LBM so I am getting bigger. My overall bodyweight is down but my LBM is up.

Trapz

[Heisman]

The point I was trying to make is that you don't have to be huge to be strong. I agree that if you gain muscle you will gain strength and if you get stronger and eat right you will most likely gain size. I was just trying to say that you don't have to get huge to have huge lifts.

[In-Human]

Heisman, I rarely dissagree with people on boards, but you can not show me someone who Benchs 500, Squats 500 and Deads 500 that ain't huge, there maybe 1 super genetic freak out there, but that is not the norm.

You lift heavy, you will gain size and gain a lot of size, sure diet is key also, but ****ty diet and you will struggle in strength and size...

[Heisman]

Originally posted by In-Human
Heisman, I rarely dissagree with people on boards, but you can not show me someone who Benchs 500, Squats 500 and Deads 500 that ain't huge, there maybe 1 super genetic freak out there, but that is not the norm.

You lift heavy, you will gain size and gain a lot of size, sure diet is key also, but ****ty diet and you will struggle in strength and size...

First of all, if you want to disagree with me then go ahead. It is the way we learn. Look at the link I provided a bit above.

Okay. I agree that some size is needed to be strong (most of the time anyway). I also agree that if you get strong you will get big, and vice versa, if you eat correctly. I'm just trying to show that you don't have to weigh 250 pounds to have huge numbers. Go to fortifiediron.net/invision and do a search for Eric Adolph. He competes in the 148 pound weight class and he has deadlifted and squatted over 500 pounds each.

[DOGGCRAPP]

That means nothing to me---your talking about people who curb back their food intake to stay in weight classes. Have that guy start eating his way up in size and weight classes and youll see a 196lber squatting 700lbs. The very strongest you can get (to your genetic limits) will be also your largest size muscularly. There are 400 pro bodybuilders in this world roughly. All using the same drugs and all with great genetics. Who are the absolute largest? The absolute strongest bodybuilders--prince, coleman, yates etc

[Heisman]

Originally posted by DOGGCRAPP
That means nothing to me---your talking about people who curb back their food intake to stay in weight classes. Have that guy start eating his way up in size and weight classes and youll see a 196lber squatting 700lbs. The very strongest you can get (to your genetic limits) will be also your largest size muscularly. There are 400 pro bodybuilders in this world roughly. All using the same drugs and all with great genetics. Who are the absolute largest? The absolute strongest bodybuilders--prince, coleman, yates etc

I was talking about powerlifters, but I see your point. Johnnie Jackson is the strongest bodybuilder. Does anybody know what he weighs?

Also, everybody, I AGREE that if you get bigger you will get stronger. I was just saying that it is possible to be strong without being huge.

[fupafighter2]

ronnie is the strongest...johnnie is up there but big ol ron is unmatched

[In-Human]

Trap, Sorry man, didn't mean to mess up your journal with this conversation.

Glad you are kicking ass, stick it hard, you cruising yet?...

[Trapzillaoo7]

Hit my last day today. I will start cruising next week. I need to update my last few days in the gym. No problem on the thread but I wouldn't mind to have those posts deleted. Thanks,

Trapz

[Trapzillaoo7]

1C 3/16/04
Decline- 135(10) 225(8) RP 365(7,3,2) 11 sec static
Chest ST- 100's x 40 sec
W DB Press- 45(10) RP Set- 65(12,6,4)
Shoulder ST- 60 sec
Tri PD's- 60(10) RP Set- 100(14,9,6)
Tri St- 100(60 sec)

2C 3/17/04
BB Curls- bar(10) RP Set- 110(10,6,5)
Rev BB Curls- RP Set- 65(10,6,4)
Bi St- 60 sec
Rear PD's- 90(10) 130(8) RP Set- 180(8,5,4) 30 sec static
Smith Rows- 135(8) 225(6) RP Set- 285(5,4,3)
Back St- 60 sec
Lat Hang- (135) 1m10sec

3C 3/18/04
Leg Press Calves- 550(15) 600(12) 650(10,9)
STDL on box- 135(10) RP- 185(10,6,5)
Ham St- 60 sec
Leg Ext- 130(20) 180(15) RP- 245(10,7,6)
Quad St- 38 sec
Rev Shrugs- 135(20) RP- 275(12,8,7)
Trap St- No straps- 365(30 seconds)

This is the end of my journal. I am now on cruise control for a few weeks. It's been fun!

Trapz

[Luke530]

Originally posted by fupafighter2
ronnie is the strongest...johnnie is up there but big ol ron is unmatched

Johnnie actually squatted more than Ronnie ever did... Ronnie was very impressed when he heard his PL numbers.

[Heisman]

Originally posted by Trapzillaoo7
1C 3/16/04
Decline- 135(10) 225(8) RP 365(7,3,2) 11 sec static
Chest ST- 100's x 40 sec
W DB Press- 45(10) RP Set- 65(12,6,4)
Shoulder ST- 60 sec
Tri PD's- 60(10) RP Set- 100(14,9,6)
Tri St- 100(60 sec)

2C 3/17/04
BB Curls- bar(10) RP Set- 110(10,6,5)
Rev BB Curls- RP Set- 65(10,6,4)
Bi St- 60 sec
Rear PD's- 90(10) 130(8) RP Set- 180(8,5,4) 30 sec static
Smith Rows- 135(8) 225(6) RP Set- 285(5,4,3)
Back St- 60 sec
Lat Hang- (135) 1m10sec

3C 3/18/04
Leg Press Calves- 550(15) 600(12) 650(10,9)
STDL on box- 135(10) RP- 185(10,6,5)
Ham St- 60 sec
Leg Ext- 130(20) 180(15) RP- 245(10,7,6)
Quad St- 38 sec
Rev Shrugs- 135(20) RP- 275(12,8,7)
Trap St- No straps- 365(30 seconds)

This is the end of my journal. I am now on cruise control for a few weeks. It's been fun!

Trapz

Are you going to keep updating us with your cruise workouts? If you respond to this and ask me to delete my posts in the debate, I will do so.

[Trapzillaoo7]

Nope, my journal is D-O-N-E.

Trapz

[Wes]

Post some pictures.

[fupafighter2]

Originally posted by Luke530
Johnnie actually squatted more than Ronnie ever did... Ronnie was very impressed when he heard his PL numbers.

sorry to bump this journal bak but johnnies one rep squat is about 825

big ron did 855 for a duece 4 weeks from the 03 O

[Luke530]

Originally posted by fupafighter2
sorry to bump this journal bak but johnnies one rep squat is about 825

big ron did 855 for a duece 4 weeks from the 03 O

i'm pretty sure it was for a single, and johnnie back in his pl days squatted more than that...

[fupafighter2]

i dunno...md said that was jonnies best ever

anyway im still goin ron...aint nobody else bb rowing 585

[Wes]

Think you could post some update pics?
Thanks.