DC Training - Beating the Logbook

KarateChris · 05-29-2009, 12:15 AM

Okay, I'm starting this journal mainly for anyone interested in doggcrapp and also for anyone who has done doggcrapp to help me out in the beginning. I start on Monday. I'm currently in the middle of a cut (I know, not the most opportune time to start this type of training, but I'll be fine).

I'll post up starting stats on Monday (when I weigh in again). Here is my list of exercises that I'll be using:
Chest
Incline Bench Press 1
Decline Smith Press 2
Flat Hammer Strength Press 3

Shoulders
Smith Presses to the Front 1
Smith Presses to the Back 3
BB Press to the Front 2

Triceps
CGBP in Smith 2
Skull Crushers 1
Dips 3

Back Width
Rack chins to front 1
Reverse grip rack chins 2
Neutral Grip Pulldown 3

Back Thickness
Deadlift 1
Rack Deadlift 2
BB Row 3

Biceps
BB curls 1
DB curls 2
Preacher Curls 3

Forearms
Hammer Curls 1
Pinwheel Curls 2
Reverse Grip One Arm Cable Curls 3

Calves
Calves on leg press 1
Standing calf raises 2
Seated Calf Raises 3
Hamstrings
Seated leg curls 1
Lying Leg curls 2
SLDL 3

Quads
Squats 1
Hack Squats 2
Leg Press 3

***First week workouts:
Monday (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Incline Bench Press (11-15 RP reps)
Smythe Press to the Front (11-15 RP reps)
Skull Crushers (15-30 RP reps)
Rack Chins to Front (11-15 RP reps)
Deadlift (1st set heavy 6-8 reps, 2nd set 9-12 reps)

Wednesday (Biceps, Forearms, Calves, Hamstrings, Quads)
BB Curls (RP 15-20)
Hammer Curls (straight set of 12)
Calves on leg press (straight set of 12)
Seated Leg Curls (RP set 20-30 reps)
Squats (1st set heavy 4-6, 2nd set widowmaker 20 reps)

Friday (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Decline Smythe Press (11-15 RP reps)
BB press to the front (straight set 12 reps)
CGBP in Smythe (11-15 RP reps)
Reverse Grip Rack Chins (RP)
Rack Deadlift (1st set heavy 6-8 reps, 2nd set 9-12 reps)

KarateChris · 05-29-2009, 12:19 AM

Here's my diet (NOTE: the diet is for my HIGH carb day):
Meal 1:
2 scoops whey, 1/2 cup oats, 1 banana

Between meal Xtend

Meal 2:
2 Chicken breasts
1/2 cup rice
1/2 can of mixed vegetables

Pre, during, post workout Xtend

Meal 3:
2 scoops whey, 1/2 cup oats, 1 banana blended in a shake

Meal 4:
1/2 lb ground meat
1/2 cup rice
1/2 can mixed vegetables

Meal 5 (before bed)
2 scoops whey
1 serving extra virgin olive oil or natural almond butter

Approximately:
HIGH carb day
Protein: 250g
Carbs: 210g
Fat: 50g
2300 calories

LOW carb day
Protein: 250g
Carbs: 130g
Fat: 50g
1970 calories

I'm currently about 199 lbs or so. I know the calories look on the low side, but for the majority of my day, I am sitting down studying. DC training will be MWF and cardio will be T, Th, Saturday. If I feel that my calories are too low, I'll add some to it. DC training days will be high carb days, and cardio days will be low carb days.

I welcome any critique of my exercise selection for DC training. Thanks.

KarateChris · 06-13-2009, 11:33 PM

6/1/09
Starting Stats:
5'7" 197 lbs
Supplements:
Scivation Whey
Xtend
Lipo 6X
Centrum Performance
Vitamin S

Chest, Shoulders, Triceps, Back Width, Back Thickness

Incline Bench Press: 245 x 12 RP reps
Smythe Press to the Front: 165 x 16 RP reps (will go up in weight next time)
Skull Crushers: 65 x 28 RP reps (too light; I'm switching to a 15-20 rep range for this)
Rack Chins to the Front: +60 lbs x 15
Deadlift: 405 x 6, 365 x 11

**Stretches were done after shoulders, tris, and back**

Day 1 was fantastic. I loved the workout and so did my workout partner. I really concentrated on a slow negative with an explosive positive. Worked out really well for smythe press, rack chins, and skulls. I'm going to need to get better at my mind to muscle connection with chest movements.

KarateChris · 06-13-2009, 11:34 PM

Biceps, Forearms, Calves, Hamstrings, Quads

BB curls: 135 x 8 (too heavy), 115 x 14 RP
Seated Hammer Curls: 45 x 21 RP reps
Calves on leg press (rest paused not DC style): 12 plates x 21 RP reps
Seated Leg Curls: 115 x 22 RP reps
Hack Squat: (not including sled weight) 500 lbs x 7, 270 x 20 (too easy)

***Stretches after forearms, calves, hams, and quads.

Thoughts: I need to go slower on the negative for hack squat especially for the 20 rep set. 270 lbs was too light for the 20 reps. It was still hard towards the end, but I probably could have gone heavier.

KarateChris · 06-13-2009, 11:35 PM

Chest, Shoulders, Triceps, Back Width, Back Thickness (workout 2)

Flat Hammer Strength Chest Press: 145 lbs/side x 18 RP reps w/ static (too light)
BB Military Press: 145 x 6, 135 x 9
Smythe CGBP: 195 x 18 RP reps w/ static (too light)
Reverse Grip Rack Chins: +60 lbs x 18 RP reps
T-bar Rows: 225 x 9, 205 x 12

***Stretches after Shoulders, Triceps, and Back thickness

Thoughts: Okay, first off, I felt freaking amazing today. This workout was amazing, I was full, thick, and had a ridiculous pump... and on minimal carbs. This was probably my favorite workout. I was TOASTED after the flat hammer strength press and those BB military presses (1st set) felt really heavy. I was very pleased with my form and the slow negative on all of my sets today. Overall, the best workout I've had this week.

KarateChris · 06-13-2009, 11:36 PM

Weighed in: 202 lbs!! LOL I'm on a calorie restricted diet, doing cardio, and I gained 5 lbs in 1 week... lol I definitely lost bodyfat. I was posing in the mirror last night and noticed the spider veins in my delts/chest and veins in my quads that I haven't had since I competed back in 2004.

Biceps, Forearms, Calves, Hamstrings, Quads

DB curls: 50 x 21 RP
Pinwheel curls: 70 x 20 RP
Standing Calf Raise: 220 x 26 RP
Lying leg curls: 130 x 30 RP
Squats: 425 x 6, 275 x 20

***Stretches done after forearms, calves, hamstrings, and quads

Thoughts: Great workout. I looked really vascular during the curls. I wasn't sure how heavy I had to go to do the widowmaker set of squats. 275 lbs was about right. I could have gone heavier, and I will next time. Overall I felt great and it was a great workout.

KarateChris · 06-13-2009, 11:37 PM

Chest, Shoulders, Triceps, Back Width, Back Thickness

Flat BB Bench: 275 x 12 RP reps
Upright Rows: 115 x 25 RP reps
Dips: BDWT + 25 lbs x 26 RP reps (changing this to decline skull crushers)
Hammer Strength Pulldown: 180 lbs/side x 20 RP reps + static
BB Row: 275 x 6, 245 x 10

***Stretches after Shoulders, Triceps, Back Thickness

Thoughts: Crazy pump in the chest and delts. Really liked the upright rows. I couldn't think of another exercise to do for triceps. I did a couple warm up sets with reverse grip smith press, but didn't really like it. So, I decided on upright dips... even staying upright and strict as possible, I still didn't really feel it in my tris. I felt it mostly in my chest/delts. I'm probably going to change it to an exercise I know I can feel my triceps working. Hammer strength pulldowns were freaking AMAZING. The static that I had on that thing made me want to puke all over my workout partner lol I was dead by the time I got to the rows, but I still managed to move some decent weight.

KarateChris · 06-13-2009, 11:37 PM

Biceps, Forearms, Calves, Hamstrings, Quads

Preacher Curls: (if the bar weighs 15 lbs) 85 lbs x 17 RP reps
Lying Rope Hammer Curls: 75 lbs x 22 RP reps
Leg Press Calves (DC style): 360 lbs x 13
SLDL: 365 x 7, 335 x 11
Leg Press: 860 lbs x 11, 560 lbs x 20

*** Stretches after forearms, calves, hamstrings, quads

Thoughts: Well, after preacher curls I had the biggest pump in my arms I've probably ever had... I don't remember my arms ever looking that big or veiny before. It was great. Then, the rope hammer curls were freaking awesome. I was unsure about them because I had never done them, but they're good to go. Calves... holy crap. It's DC style, so explosive positive, 5 second negative, and stretch the calves for 10-15 seconds then explosive positive, etc. I just put it on a good song, and pushed through it. By the 12 rep my legs were shaking so much I was afraid they were going to give on me. Leg presses were lighter than I thought. That first set was suppose to be in the 6-8 rep range, but it obviously was too light. For the widowmaker, I decided to REALLY concentrate on a slow negative and squeezing the rep at the top. It was great and after quad stretching I wasn't able to stand up.

Next Monday starts me trying to beat my logbook. I'm really looking forward to it. Thanks to everyone who's followed my log so far.

KarateChris · 06-13-2009, 11:39 PM

My diet has changed from what I originally posted and so did some of the exercises. I'm going to try to update this log when I update my other log at the other forum I post at. I've completed the first two weeks of DC training and Monday starts me trying to break the logbook.

Dunkelheit23 · 06-13-2009, 11:40 PM

Beast

KarateChris · 06-13-2009, 11:47 PM

I'll go ahead and post this up too just for the sake of pics to compare to later on; these are recent:
EDIT: Forgot the leg pic and yes, I know the mirror is dirty in that pic. I didn't realize the mirror was that dirty until I did a flash with the camera. The leg pic is actually a couple months old, but all the rest are recent. Pics are all unpumped.

FATHER FLEX · 06-14-2009, 12:10 AM

Dude! Top to bottom awesome. I recall your biceps USED to be a weak point. NOT NO MO!

KarateChris · 06-14-2009, 12:14 AM

Quote:

Originally Posted by FATHER FLEX

Dude! Top to bottom awesome. I recall your biceps USED to be a weak point. NOT NO MO!

Thanks dude, I really appreciate it! My biceps have come up a lot. My whole arm still has an odd shape to it though in the front double bi (though I have to wait for a friend to take that pic obviously haha). Now if something could be done about my calves... lol

thebasil · 06-14-2009, 10:48 AM

you look sick in those pics! keep up the good work!

KarateChris · 06-14-2009, 01:42 PM

Quote:

Originally Posted by thebasil

you look sick in those pics! keep up the good work!

Thanks dude.

chacesims · 06-14-2009, 01:45 PM

Subbed!! Dante defintely knows his stuff

KarateChris · 06-14-2009, 01:57 PM

Quote:

Originally Posted by chacesims

Subbed!! Dante defintely knows his stuff

Awesome thanks. I'd like as many people as possible who have done DC or currently do DC to sub this thread to make sure what I'm doing is true to what Dante has in mind. I've read everything I could on it and just want to give it an honest go. I enjoy the workouts a lot. I'll be able to give it a really good critique when I do my second blast starting in end of September/beginning of October since I start my bulk then.

KarateChris · 06-15-2009, 11:15 AM

Just wanted to post up my recent diet while I'm on a study break:

DC training days:

Meal 1: 2 scoops whey, 1/2 cup oats, 1 banana blended

Meal 2: 4 boiled eggs

Meal 3: 1/2 lb ground meat, 1/2 cup white rice, 1/2 can mixed vegetables

Xtend in the gym

Meal 4: 2 scoops whey, 1/2 cup oats, 1 banana blended

Meal 5: 7oz tilapia, 2 servings steamed broccoli

Meal 6: 2 scoops whey

Cardio days:
Xtend while doing cardio

Meal 1: 2 scoops whey, 1/2 cup oats, 1 banana blended

Meal 2: 4 boiled eggs

Meal 3: 1/2 lb ground meat, 1/2 can mixed vegetables

Meal 4: 2 scoops whey

Meal 5: 7oz tilapia, 2 servings steamed broccoli

Meal 6: 2 scoops whey

KarateChris · 06-15-2009, 03:53 PM

1st Week of beating the logbook

Chest, Shoulders, Triceps, Back Width, Back Thickness

Incline BB Bench Press: 250 lbs x 14 RP reps (+5lbs)
Smythe Shoulder Press: 185 lbs x 13 RP reps + static (+20 lbs)
Skull Crushers: 85 lbs x 21 RP reps (+20 lbs)
Rack Chins: +65 lbs x 19 RP reps + static (+5 lbs)
T-bar Row: 250 lbs x 7 (+25 lbs), 225 x 14 (+20 lbs)

***Stretches done after shoulders, triceps, and back thickness

Thoughts: Okay, today was the first day in trying to beat what I did previously. I was pretty pleased with incline bench going up 5 lbs. The first rest pause set of shoulder press was kinda awkward because the chair wasn't completely under the bar like I wanted, but I fixed it during the second set. My shoulder started hurting after that first set, but it got better eventually. Skulls went okay. I want to keep the rep range for them around 15-20. 20-30 just seems too high IMO. Rack chins were okay. Now we get to the big change: the first time I did this workout I had deadlifts there, but I didn't account for the fact that I was going to do SLDL the friday before this workout. Doing SLDL and then regular deadlifts within the span of 4 days is just too much IMO, so I switched to T-bar rows (which I would normally do this coming Friday) today and instead of T-bar rows this coming Friday I'll do deads. That way, every Friday I'm doing some kind of deadlift. I was pretty gassed by the end of the workout and was glad to get out of there. Overall it was a pretty successful workout. I went up in weight on everything, which I what I wanted to accomplish.

Snapped this quick shot early this morning. I'm trying to give you an idea as to how thick my legs are, but I wasn't so steady with the camera. Once my buddy gets back in town with his mega ultra awesome camera I'll be able to get you guys some good shots:

KarateChris · 06-17-2009, 05:47 PM

Biceps, Forearms, Calves, Hamstrings, Quads

BB curls: 120 lbs x 22 RP reps (+5 lbs)
Seated Hammer Curls: 50 lbs x 20 RP reps (+5 lbs)
Leg Press Calves: 590 x 21 RP reps (+50 lbs)
Seated Leg Curls: 125 lbs x 22 RP reps (+10 lbs)
Hack Squats: 520 x 8 (+20 lbs), 450 x 10 (new), 290 x 20 (+20 lbs)

***Stretches after forearms, calves, hamstrings, quads

Thoughts: BB curls went well. The pump was almost painful. Hammer curls were heavier than I thought they'd be. Okay, now on to the change. I decided to add a working set to all quad exercises so that now I do two working sets (one heavy one 6-8, one slightly lighter one 9-12) and then the widowmaker (20 reps). My legs are one of my best bodyparts and can handle more than I've been giving them. It worked out a LOT better today. My quads were toast.

I'm also going to be adding a widowmaker set of flies for chest for every chest workout after my RP set.