Tannhauser's dogcrapp log.

[Tannhauser]

I've just finished a 5 X 5 program and, after devoting a good deal too much time mulling over the options, have decided to give Dogcrapp a go. I logged the 5 X 5 at mind and muscle and bodybuilding.com; I found it helped me to stick to the program. I'll log this one here and at ironaddicts.com (a great site).

I'm currently on a limited TCD with the aim of losing some fat whilst retaining muscle. My photos, if you're interested, are in the 'Introductions' section. At the end of the 5 X 5, my best lifts were:

Deadlift 530 X 1
Squat (deep, past parallel) 430 X 3
Military Press 220 X 1
Close grip declines 280 x 3

I struggle with shoulder pain on bench press and this tends to keep my poundages well down from where they have been in the past

[Tannhauser]

Friday, Week 1

A truly humbling experience. I'm not used to this high rep stuff. Eight reps is endurance for me., let alone attempting sets of twenty. Take the squats, for example: my initial response to unracking 308 was 'pffft'- I warm up with this'. At ten reps I was in unfamiliar territory. After a miserable 14 reps, I felt dizzy and let out such a shout that the reception/trainer girl rushed over to see if I was OK.

Here's the full horror:

Incline seated hammer curls (rest pause): 55 X 13
Incline DB curls (rest pause) 55 X 11
Squats 308 X 14
Glute ham raises (rest pause) 14
Calf raise "10" (selector machine) X 5

The calf raise was ridiculous - I was doing 'count of ten' stretches between reps. After the humiliating squats, I thought I would be less ambtious and halved the weight I was originally going to use. I was going for 20 reps; I managed five. Five reps!!

[jtroster]

Sounds like you will be sore tomorrow. Try a single malt muscle relaxant or some of Jag's Guinness Therapy.

This will be a journal to watch.

[joed]

Hang in there Tan.

[someday]

we have been doing dc training for almost a year now and it looks like you're putting parts of it together on your own. the order of your execises is quite different than ours and no idea why you're doing arms on a leg day even if they are a weak point.


i'd suggest reading more on his site www.intens************
one of the threads mentions an exercise that may just help your shoulder out. i've been doing it for mine and noticed a huge improvement almost immediately!

[Tannhauser]

we have been doing dc training for almost a year now and it looks like you're putting parts of it together on your own. the order of your execises is quite different than ours and no idea why you're doing arms on a leg day even if they are a weak point.


i'd suggest reading more on his site www.intens************
one of the threads mentions an exercise that may just help your shoulder out. i've been doing it for mine and noticed a huge improvement almost immediately!

Thanks for the comments and help. I'm familiar with the intense muscle website and I've done quite a lot of reading there. I discovered the shoulder exercise that's on there and, yes, that has helped me.

As I understand it, there are really quite a few variations to the DC training system, so it's not really surprising that the order of our exercises may be different.

The 'biceps on leg day' (as opposed to arms on leg day) is in fact taken directly from one of Dante's articles, on the intense muscle site. I guess he has an evolving system, so maybe he doesn't recpmmend that anymore?

How are you liking DC? I trained in a similar way years ago, but changed to other styles when my training partner stopped going.

[Tannhauser]

Thanks for the encouragement from other posters, too.

[Tannhauser]

Sunday Week 1

Chest supported rows (rest pause) 176 X 16
Wide grip pulldowns (rest pause) 200 X 15
Bench Press (rest pause) 286 X 9
Military Press 187 X 4 (hmmm...)
Lying EZ tri extensions (rest paused) 100 X 17
Abs

The very pleasant surprise was the bench press. I usually get terrible shoulder pain from bench press, which has held me back for some time. However, as of today, I've swapped over to powerlifter style. What a difference! I still have to lower the first one an inch at a time, which takes a lot out of me, but after that, it was almost pain free for seven reps before the pause.

Military press - amazed at only getting four. My 1RM is 220, so I should be banging plenty of reps out with this much. I can only assume that bench press had taken a lot out of my front delts; I'll probably swap out this exercise.

Not too ambitious on triceps today as I've had a long lay off from lying tri-extensions.

[JustLost]

Friday, Week 1

A truly humbling experience. I'm not used to this high rep stuff. Eight reps is endurance for me., let alone attempting sets of twenty. Take the squats, for example: my initial response to unracking 308 was 'pffft'- I warm up with this'. At ten reps I was in unfamiliar territory. After a miserable 14 reps, I felt dizzy and let out such a shout that the reception/trainer girl rushed over to see if I was OK.



Welcome to the agony and the glory that is 20-rep squats! Did you suffer on to 20?

When I do those, usually around rep 12 or 13 I have to start thinking one rep at a time. "Okay, I'll do the next one -- that's 15 -- and quit. 15's good... okay, got fifteen, let's make it 16..." all the way to 20.

[Mr. Someday]

Tannhauser - you're right, there are a few variations. Dante has me on a 3 day split whereas you're on a 2 day. Shelli and I have been doing the 3 day for so long now I think she forgot when we started we did arms and legs on the same day too! lol For me, I lack the upper body thickness I need to be competitive, so Dante put me on a 3 day with widowmaker sets for biceps, triceps, chest and shoulders. So you can imagine, doing those on a 2 day split would be impossible.


On your calves, I know he recommends a 20 second stretch if possible. I've been doing those for some time now and my best so far is about 430# x8 using the leg press. God knows by 6 I'm just about crying. I know he told me early on its one of those exercises that sepeartes the mice from the men! lol

Also, on chest, everything is incline or decline.....no flat bench. Now on incline it is only a modest incline of 15-30 degrees, but that is enough to prevent pec tears.

Good luck on this....I hope you stick with it. This isn't a program for the faint of heart and it also isn't one to do for 8 weeks than switch it up. I highly doubt I'll ever go back to my old way of training.

[Tannhauser]

Welcome to the agony and the glory that is 20-rep squats! Did you suffer on to 20?

When I do those, usually around rep 12 or 13 I have to start thinking one rep at a time. "Okay, I'll do the next one -- that's 15 -- and quit. 15's good... okay, got fifteen, let's make it 16..." all the way to 20.

Nope, with no power cage and no spotters, I think 'dizzy' is a good place to stop. Obviously too wussy for this routine.

I've never been a big squatter: my all time best is 308 X 18, when I was in my early thirties. But back then I was squatting no deeper than parallel. I go the whole hog these days. So 308 X 20 ass to grass would be a nice target to aim for - I'm not a million miles away.

[Tannhauser]

Tannhauser - you're right, there are a few variations. Dante has me on a 3 day split whereas you're on a 2 day. Shelli and I have been doing the 3 day for so long now I think she forgot when we started we did arms and legs on the same day too! lol For me, I lack the upper body thickness I need to be competitive, so Dante put me on a 3 day with widowmaker sets for biceps, triceps, chest and shoulders. So you can imagine, doing those on a 2 day split would be impossible.


On your calves, I know he recommends a 20 second stretch if possible. I've been doing those for some time now and my best so far is about 430# x8 using the leg press. God knows by 6 I'm just about crying. I know he told me early on its one of those exercises that sepeartes the mice from the men! lol

Also, on chest, everything is incline or decline.....no flat bench. Now on incline it is only a modest incline of 15-30 degrees, but that is enough to prevent pec tears.

Good luck on this....I hope you stick with it. This isn't a program for the faint of heart and it also isn't one to do for 8 weeks than switch it up. I highly doubt I'll ever go back to my old way of training.

Ah, many thanks. Interesting stuff.

With regard to swapping after eight weeks....well, we'll see. I've been training for years, but I've only just discovered loads of interesting routines. I really want to try lots of them, so I guess this year is going to be a sampler. Also, there may be practicality issues. At the moment though, I'm pretty fired up about DC.

[Tannhauser]

This is where I was in July 2003, so a good goal to start off with would be to get back to that.

[jaguarr]

*jag walks in, looks things over and subscribes* Innnnnterrresssstiiinnnnng! :cool:

jag

[GREENFEATHER]

20 reppers are usually a part of my routine during the winter bulk. They are the shiznit for building a hell of a pump in your legs!! My problem with legs is all I build during the winter is eaten up by biking during the summer.

[JustLost]

Nope, with no power cage and no spotters, I think 'dizzy' is a good place to stop. Obviously too wussy for this routine.

I've never been a big squatter: my all time best is 308 X 18, when I was in my early thirties. But back then I was squatting no deeper than parallel. I go the whole hog these days. So 308 X 20 ass to grass would be a nice target to aim for - I'm not a million miles away.


Heh. Wussy is the better part of valor. Nothnig wrong with backing off and living to try again -- beats straining your lower back. Don't ask me how I know that. ;)

I'm big fan of 20 reppers. Don't be afraid to start light and work up 5# at a time.

[Tannhauser]

Barbell curls (rest paused) 121 X 11

EZ reverse curls (rest paused) 80 X 15

Deadlifts 409 X 10

Split squats on Smith 81 X 18

Calves one set with 20 sec stretches.

All I can say is that all-out highish rep deadlifts are the worst thing in the world - even worse than high rep squats. I was having trouble standing up, so there wasn't much left over for the split squats/lunges.

I had some difficulty explaining the concept to the gym manager:

"What - one set? And that's it??" etc, etc.

God knows how guys like Spytech are deadlifting 500 X 10 - doesn't bear thinking about.

[GREENFEATHER]

I could probably do 10 singles at 500, but deads are all about the poundage, not volume!!

[Mr. Someday]

With DC, the deadlift sets for back thickness are actually two sets, one in the 4-6 rep range and then a second "lighter" set in the 8-10 rep range. Outside of quad movements, its the only other movement where you do two sets.

How'd those 20 second stretches feel?:D

[Tannhauser]

With DC, the deadlift sets for back thickness are actually two sets, one in the 4-6 rep range and then a second "lighter" set in the 8-10 rep range. Outside of quad movements, its the only other movement where you do two sets.

How'd those 20 second stretches feel?:D

OK, just tracked down where I had seen the 10-rep deadlift. It's an 'ironaddict' variation on DC. In his routine, he's using it on one of the leg day rotations as a hamstring exercise.

The 20 sec stretches just seem to stop me from being able to complete a set with more than 4-5 reps! But I will persist with them. I'll lower the weight still further next time.

[Mr. Someday]

If he's using it as a hammy movement, he's doing stiff legged deadlifts, which is really a completely different movement. I've had those in my hammy rotation and they are indeed straight setted, not R-P. You can also do another variation of stiff legged deads using 6 reps with a lighter weight, add 10-20#'s and immediately rep out another 6 (no rest), add the same increment again and keep repeating until you reach failure.

[Tannhauser]

If he's using it as a hammy movement, he's doing stiff legged deadlifts, which is really a completely different movement. I've had those in my hammy rotation and they are indeed straight setted, not R-P. You can also do another variation of stiff legged deads using 6 reps with a lighter weight, add 10-20#'s and immediately rep out another 6 (no rest), add the same increment again and keep repeating until you reach failure.

I can see the logic in this as Wednesday's deadlifts really got in the way of the back exercises today.

[Tannhauser]

Friday, Week 1

In general, very little went to plan in this workout. Firstly, until I started chins, I didn't realise just how bad my lats were after the deadlifts on Wednesday. On the very first rep, it was apparent that I had nowhere near recovered.

Next, there was no one there to spot me on the DB exercises. I can't clean more than 80lbs onto 30 degree incline because (a) I am a weed and (b) cleans aggravate my brachialis injury, which I've spend the last 6 months rehabilitating. So I was limited to flyes and laterals for chest and shoulders.

Thirdly, I tried reverse grip bench press on the SMith machine. First and last time I think - felt unsafe, nasty and couldn't feel the triceps at all, so opted for high reps on DB extension.

Ah well, I'm still feeling my way with DC, so it won't all be right first time round.

Chins (rest pause) Bodyweight X 13
Bent over rows (rest pause) 254 X 15
Incline flyes (rest paused) 77s X 22
Laterall raise (rest pause)38.5 X 14
Reverse grip Smith bench press 192 X 7
Standing DB extension behind head 66 X 19
Abs 3 sets

[Mr. Someday]

You're probably sick of hearing from me, but trust me....Dante would drop a 45# plate on your head if you told him you were using flyes and raises as some of your core movements. They will not do jack **** for you in this program as a staple movement. And on the reverse grip, its ok to keep a wider grip (like shoulder width) as this is a much more natural positioning of your hands and will prevent injury. It also isn't a movement you you'll get much of a "burn" from....but it packs on the mass!


Don't take this as a jab or anything, but you really should read up a bit more on this program over on his site (intensemuscle). It really isn't that complex, but its imperative you have the main jist of it down and are using the proper movements if you expect to make progress.

[Tannhauser]

You're probably sick of hearing from me, but trust me....Dante would drop a 45# plate on your head if you told him you were using flyes and raises as some of your core movements. They will not do jack **** for you in this program as a staple movement. And on the reverse grip, its ok to keep a wider grip (like shoulder width) as this is a much more natural positioning of your hands and will prevent injury. It also isn't a movement you you'll get much of a "burn" from....but it packs on the mass!


Don't take this as a jab or anything, but you really should read up a bit more on this program over on his site (intensemuscle). It really isn't that complex, but its imperative you have the main jist of it down and are using the proper movements if you expect to make progress.

No, not sick of your comments at all. And I understand that the program is built on big compound movements. But sometimes I have to compromise for various reasons. For example:


Next, there was no one there to spot me on the DB exercises. I can't clean more than 80lbs onto 30 degree incline because (a) I am a weed and (b) cleans aggravate my brachialis injury, which I've spend the last 6 months rehabilitating. So I was limited to flyes and laterals for chest and shoulders.

I had low incline DB press and seated DB press scheduled - both big compound movements .But there were no guys at all in the gym. So my choices are to (a) either sub in other barbell press variants - but I've already done bench and militaries in my rotation and the Smith machine is tied up (b) miss chest and shoulders (c) risk my brachialis by cleaning up the bigger DBs.

Another example was today - my 20 rep exercise is leg press. But we don't have a plate-loaded leg press and with two legs I can press the whole stack forever. So it's one-legged leg press.

And don't ask about the split squats....

Some of my choices are dictated by training on my own, facilities, safety, past injuries I'm nursing and so on.

Edited to make more sense....

[Tannhauser]

Sunday, week 2

Pig's ear of a workout today, following a complicated and not very interesting series of events. Essentially: had to get someone else to give me a lift/collect me, so I was working out to a deadline, equipment was not available when I wanted it, etc etc etc. I had to do what I could.

Anyway:

Alternate DB curls (rest-paused): 55 X 16
Preacher reverse curls 60 X 11 (I'd already tried two other exercises which were aggravating my brachialis more than I liked)
Stiff legged deadlift -worked up to straight set 308 X 8
Calves "10" (whatever that is) x 6
Split squats 190 X 5
One leg leg-press "11" X 20

I still can't get past six reps on the calf movements, but there is already a marked difference in my calves.

[Tannhauser]

Tuesday, Week 2

Yates Rows ...abandoned due to brachialis pain
Wide grip seated cable rows (rest paused) "18" (full stack) X 15
Ditto (straight set) "14" X 20
Incline bench (rest paused) 220 X 14
Shoulder press on machine (rest paused) "14" X 16
Dips (rest paused) bodyweight + 44lbs X 19
Abs 3 sets

Dang, I'm going to have to find out how much the plates on the selectorised machines weigh.

Yates Rows were a disappointment, but discretion is the better part of valour and all that.

Incline press was a delight: it's the first time I've done it for a long time and there was no shoulder pain. Of course, one could say "that's because you didn't have any weight on the bar", but I'm hopeful that I can gain confidence and strength. I got the stands set up perfectly so that I could go to complete positive failure without crushing myself.

I attach a progress photo. I have disguised my fatness by keeping in the shadows.

[Tannhauser]

Here's a better lit one where you can see a little more honestly the cottage cheese belly I'm hopefully dieting away. Hands still modestly concealing the worst, though.

[Tannhauser]

Thursday Week 2

Seated incline DB hammer curls (rest paused) 55s X 18
Seated incline DB curls (rest paused) 55s X 10
Squats (straight set) 320 X 14
Glute ham raises (rest paused) bodyweight X 14
Calf raises on machine (a) "10" X 7 (10s stretches between reps) (b)straight set "10" X 15

Good increases in reps on the curls. There are no DBs between 55s and 66s, so the move up next week will be quite a jump.

Squats -10lb increase in weight from last week, but hit the same wall at 14 reps. My lungs give out before my legs, I think. I start feeling seriously dizzy and unwell mid set, even with this comparatively light weight.

Glute ham raises: it's hard to alter the resistance, but I'm trying to position my arms a bit further away from the fulcrum of my knees each session.

Calf raises - finally got past six reps. I timed my 'fifteen second stretches' between reps and discovered that they are only about ten. That's relativity, I guess.

[jaguarr]

Workouts are looking really strong, Tan. I'm finding your journal really interesting and informative between the things you're doing and Mr. S's input. Thanks for sharing.

jag

[Mr. Someday]

Tann - you're a thick mofo for sure!

A few things I picked up on....

Hammer curls are straight setted. On these, you really need to emphasize the negative part of the movement to fry the forearms.

Squats are one heavy set for 6-10 and a widowmaker for 20. On the widowmaker, I know my lungs also tend to give out before my legs, so once I get past ten, I'll take a few deep breaths between reps to try and give myself enough O2 to make it to the end....it sure ain't easy though! In fact, all of the quad movements are done in the same manner.....I add hacks and leg press to complete my 3 movement rotation.

[Tannhauser]

Tann - you're a thick mofo for sure!

A few things I picked up on....

Hammer curls are straight setted. On these, you really need to emphasize the negative part of the movement to fry the forearms.

Squats are one heavy set for 6-10 and a widowmaker for 20. On the widowmaker, I know my lungs also tend to give out before my legs, so once I get past ten, I'll take a few deep breaths between reps to try and give myself enough O2 to make it to the end....it sure ain't easy though! In fact, all of the quad movements are done in the same manner.....I add hacks and leg press to complete my 3 movement rotation.

Thanks for the comments (and to Jaguarr, too)

Ah shucks, I like those rest paused hammer curls. If I'm straight setting, how many does DC say I should aim for?

I'm in a quandary what to do over the quads. The widowmaker by itself is killing me - and I'm so sore today I can hardly walk. I can't imagine adding another one in there too. I'll have a think.

I'm already breathing between reps from ten onwards and even with just 320 on the bar I can only get another four out!

[Tannhauser]

Saturday Week 2

Chest supported rows (rest pause) 187 X 16 +11lbs increase from previous rotation
Wide grip pulldowns (rest pause) 210 X 15 +10 lbs
Bench press (rest pause) 298 X 11 + 11 lbs
Military Press (rest pause) 188 X 5 +1 rep
Lying tricep extensions (rest pause) 123 X 9 changed rep range
Abs 3 sets

Generally pretty good. I actually had a spotter on bench, but - annoyingly -I think I got a bit of help in the last two reps.

I kept military press in the routine to see if last rotation's dismal performance was a fluke. It wasn't. The bench press fries my front delts and really reduces my mp poundages.

Increased weight on triceps by 20% or so and dropped the rep range.

Good workout.

[Tannhauser]

The UK is in the middle of a heatwave. My gym is air-conditioned in name only. I think there is a sign above the AC 'on' switch reading

"NOT TO BE SWITCHED ON UNLESS THE EARTH IS FALLING INTO THE SUN"

It was so hot in there today that during deadlifts, one of my eyes melted, forming a sluggish glacier down my cheek and ruining my depth perception.

Anyway:

Barbell curls (rest paused) 128 X 11
EZ reverse curls (straight set) 80 X 11
Deadlifts 464 X 5
Split squats on Smith machine 192 X 6, 88 X 19

No calves today. I have a toe that looks like a blueberry after cracking it on a blanket box (Krakatoa?) and it needs resting.

I'm going to have to watch reverse curls as my brachialis was very tender today, despite the feeble weight.

Minor increases from last rotation.

I think Dante sets up routines with deadlifts on a separate day to quads, treating it as a back thickness exercise. I can't see me managing a full deadlift + deload set then a full quads + deload set in the same workout. Therefore unless I restructure the whole program, this compromise of one heavy hamstrings + one heavy quads + one high rep quads will have to stay.

[Tannhauser]

Last time on this rotation, I got busted by the DogCrapp police :-) for doing sissy-ass flyes and laterals. So this week I substituted pressing movements. This was hard, because my brachioradialis injury came back with a vengeance today. Getting the DBs in postion for bench press was very difficult. For seated press, I had to wait until a male finally appeared. Unfortunately he was a non-lifter. He struggled so much with the DB on the first set, I didn't have the heart to turn the set into a rest pause.

Anyway:

Chins (rest paused) bodyweight + 11lb X 13
Bent over rows (rest paused 265 X 13 [abandoned due to bicep pain]
DB bench press (straight set) 110s X 11
Seated DB press (straight set) 83s X 8
Close grip bench on smith machine (rest paused) 192 X 15

110s are our heaviest DBs, so I may have to order some bands to progress further. The close grips were a real shock as I was doing way more on decline close grip a few weeks back. I think on DC training, my strength plummets rapidly when I use similar muscles on two consecutive exercises. Well, duh, I suppose.

[justtryn]

Hey there Tannhauser - glad to see someone else is attempting the DC routine. Keep it up!

[sluge]

can someone explain to me how to understand the fitday.com results.Example:
Calories Burned Today
cals % total
Total: 3247 <<<<<<< What does this mean?
Basal: 2190 67% <<<<<<<<<<< what is this?
Lifestyle: 646 20% <<and this
Activities: 411 13 <<<< and this.

[Tannhauser]

Hey there Tannhauser - glad to see someone else is attempting the DC routine. Keep it up!

Thanks, I'll try, though now I've reinjured my bracioradialis, I might have to swap some stuff around.

Sunday Week 3

Stiff legged deadlift 320 X 9 Up one rep and 11lbs from last rotation

Split squats 203 x 8 Up three reps and 11lbs

Single-leg leg press "12" X 20 Up one plate on machine

Calf raise with 10 second stretch between reps "10" X 7 Up one rep

Calf raise (straight set) 10 X 16 Up one rep

No biceps exercises today as the brachioradialis needs to be looked after.

[Tannhauser]

can someone explain to me how to understand the fitday.com results.Example:
Calories Burned Today
cals % total
Total: 3247 <<<<<<< What does this mean?
Basal: 2190 67% <<<<<<<<<<< what is this?
Lifestyle: 646 20% <<and this
Activities: 411 13 <<<< and this.

Well, I haven't seen the site, but I would imagine that it's something like this:

Basal = the calories you expend in runnning all of your metabolic processes necessary to keep you alive.

Lifestyle = a factor that's been added to take account of your, er, lifestyle. For example, you might be a sedentary office worker, expending very few calories or a construction worker burning through huge amounts.

Activities = for a guess, refers specifically to the calories you expend during physical exercise

Total = the sum of the above, i.e. the total amount of calories you have expended on the day the calculation refers to.

Hope this helps. You might want to consider asking such questions in a thread of your own, rather than storming onto the thread like Blackbeard. Just a thought.

[justtryn]

Thanks, I'll try, though now I've reinjured my bracioradialis, I might have to swap some stuff around.

I've had problems with mine, as well in the past. Doing rows this last week seemed to tweek it a bit, but the pain didn't stay around long. I'll have to watch it.


Calf raise with 10 second stretch between reps "10" X 7 Up one rep

Calf raise (straight set) 10 X 16 Up one rep

Two sets of calf raises? I thought it was supposed to only be one. Guess I better adjust my log sheet.

Keep up the good work!

[Tannhauser]

I've had about 10 days off as I've been in Scotland on holiday. Lots of:

Walking
Eating massive amounts of carbs and other highly unsuitable foods
Driving
Being bitten by insects

I'm going to have to restructure my DC training as my brachialis/brachioradialis is quite badly injured.

Had a tentative first post-holiday session today. All straight sets, kept weight low on cable rows to protect arm.

Glute ham raises bodyweight x 6 (two sets)
Wide grip cable rows "14" X 20
Incline Press 232 X 8
Shoulder Press on machine "14" X 12
Dips Bodyweight + 55 X 10
Abs 3 sets

I tend to detrain quite quickly after a break, so I was reasonably pleased how this went. It always feels a bit of an alien experience after a break. After my first set, I invariably think: "****, this is hard work, is it always like this?"

[Original Poster]

Tann,

Nice size there. Diet will get you where you want to go.
Keep up the great work. IMO DC is a tough program to follow and most who undertake it either can't stick with it or have to do a modified version of it for various reasons.

Good Luck !

-- Chi

[Mr. Someday]

Keep up the great work. IMO DC is a touch program to follow and most who undertake it either can't stick with it or have to do a modified version of it for various reasons.



Yeah, 'cuz their pussies!!! :)

Tann - one thing I should have mentioned before, this is not a program for anyone with nagging injuries. I had to work through my tendonitis before Dante would get going with me....its for a good reason too.

[Original Poster]

Yeah, 'cuz their pussies!!! :)

Tann - one thing I should have mentioned before, this is not a program for anyone with nagging injuries. I had to work through my tendonitis before Dante would get going with me....its for a good reason too.



ROFL :D

[Michael More]

your split does not seem right you shoudl be doinga 2day split of:

Day 1
Chest
Shoulders
Triceps
Back width
Back Thickness

Day2
Bis
Forearms
Calves
Hams
Quads

Dante hasd it set up this way for a reason. You should be absolutely dead after your back thickness and quad exercises and unable to do anything else. If you are doing quads or deads in the middle of your workout there is no way you could possibly go all out on your following exercises. I know it would be impossible for me to do. Also make sure you are doing the extreme stretches inbwteen exercises it is an extremely important aspect of DC.