Wonderdude2's training journal

[wonderdude2]

Basically, I'm starting up a journal to keep up with friends and to learn from and share with all of you guys. Constructive criticism is always welcome.

Currently 5'10" 185lbs and about 9% body fat.

CURRENT DIET

I'm going for 3200 cals a day five days a week and 3800 two days a week. The two higher days are eaten the day before I work out a lagging muscle group. I don't eliminate carbs, protein, or fat, but I do eat them at different times in the day. For example, I start off the day with a ton of carbs and slowly taper them down to 0g at meal 6. Fat is mainly consumed at the end of the day, and protein is a constant in each meal. I've split up my diet into 6 meals per day.

CURRENT TRAINING

I just got off using a one bodypart per day, 6 days per week, high-volume training regimen. I'm switching to Doggcrapp because I started to plateau with the previous regimen. I'll read up on any program, and if it seems valid I'll give it a shot. I think it's good to change up your training every couple months.

I'm working out in a friend's basement. His dad is into weightlifting and has everything we need down there. It's incredibly nice. It's free, you can grunt, and you can listen to heavy metal. What more could a guy ask for in a gym?

CURRENT SUPPLEMENTATION

Animal Shock Therapy
L-Glutamine
Creatine
ZMA
Controlled Labs Blue Up

Now, the log....

[wonderdude2]

We started Doggcrapp this Monday. We changed it up to add some volume because volume is where we've seen most of our gains. Keep in mind these rep numbers I put up are all of the rest-pause sets put together. 3 sets with 15 seconds in-between

These workouts really blew us away because we had been using a lot of rest between sets in our previous workout. Current maxes are bench 325, squat 405, deadlift 495.

Monday - Pushing

BB Bench - 235 for 21 reps
BB Incline - 205 for 19 reps
DB Military Press - 85 for 9 reps
DB Lateral Raises - 30 for 20 reps
Close Grip Bench Press - 185 for 15 reps
Dips - Bodyweight + 45 for 23 reps

Tuesday - Pulling

Pullups - Bodyweight + 40 for 15 reps
BB Row - 185 for 16 reps (a lot stricter than I used to do. Controlled form with a full stretch. The BB touches the ground. Mainly focusing on lats)
EZ Bar curl - 95 for 16 reps (again, I've tightened up my form. On these, I'm keeping my elbows at my sides the whole movement. I had been using a lot of momentum and was able to get 195)
DB Hammer curls - 50 for 15
Forearm hold - 315 for 56 seconds (we just pick up the weight without straps and hold it as long as we can and rest pause it like all of the other exercises)

Wednesday - Leg Day

Leg Press calves - 500 for 8. 450 for 9. (two separate sets. No restpause, but with a special tempo that the creator of doggcrapp set up. 10 second stretches in each rep)
Stiff-legged Deadlift - 275 for 13 (no rest-pause for safety)
Leg curl - 62.5 for 25
Squats - 315 for 6. 225 for 15 (two separate sets. No rest-pause for safety)
Leg extension - 160 for 25

Thursday - Pushing (this workout was performed after 2 hours and 45 minutes of sleep the night before. I think there will be a lot more progression on Tuesday)

BB Bench - 245 for 19 reps
BB Decline - 215 for 19 reps
DB Military Press - 85 for 11 reps
Upright Row - 135 for 20
Close Grip Bench Press - 195 for 14 reps
Dips - Bodyweight + 55 for 23 reps

Friday - Pulling

Chinups - Bodyweight + 50 for 12 reps
BB Row - 185 for 21 reps
EZ Bar curl - 95 for 22 reps
DB Hammer curls - 60 for 17
Forearm hold - 355 for 57 seconds

Today is leg day.

[JonR2006]

Yeah I think I am hitting a plateau with the work out we were doing too. I do not know if I will switch the one you all are doing but i do need to switch up something. I also think my squats are increasing too fast. The bar height i am using is too high so i am going to decrease weight again and use more ROM.

What is the ratio of carbs to protien to fat your eating?

I finished my blue up today...i loved it man!

Load some progress pics up bro

[wonderdude2]

Leg Press calves - 500 for 10. 450 for 11
Stiff-legged Deadlift - 275 for 17
Leg curl - 62.5 for 30
Squats - 315 for 8. 225 for 20
Leg extension - 160 for 33

A good day with plenty of progress

[wonderdude2]

Originally Posted by JonR2006

Yeah I think I am hitting a plateau with the work out we were doing too. I do not know if I will switch the one you all are doing but i do need to switch up something. I also think my squats are increasing too fast. The bar height i am using is too high so i am going to decrease weight again and use more ROM.

What is the ratio of carbs to protien to fat your eating?

I finished my blue up today...i loved it man!

Load some progress pics up bro

I'd recommend this one, man. It has worked really well for me in the past, and it looks like this time is going to work just as well.

I had to do the same thing on my squats again. I started stopping before parallel.

My carbs are 1400 kcals per day. The protein is 1040 kcals. Fat is 800 kcals. Then, on the days before legs, I add 600 kcals of carbs.

So, the ratio for normal days is around 44% carbs, 33% protein, and 25% fat.

Yeah, dude. The blue up is great! I'll try to get some pics up soon.... I'm just pretty lazy in that area.

Thanks for the comments

[JonR2006]

I think I am going to try this workout. I like the idea of doing legs twice a week. They need that.

[JonR2006]

some questions on the new program...you do a set, pause 15 sec, do another set, pause 15, do another then you are done with that exercise?

how many reps am i aiming for before i increase weight on that exercise?...

[nwskier]

sub'd

just had a quick scan, and WTF on that bench?
those are some elite numbers - actually surpised you're only maxing at 325, I'd guess you'd be a lot closer to 350+ with #s like that. incredible progress there!

and 'loose curling' of 195 is ridiculous, haha. gotta run but I'll check back tomorrow and catch up on the rest. workouts sound pretty interesting and seems like you've added a retarded amount of strength lol.

def keen to follow and see how far you push that next level in your training. good luck!

[wonderdude2]

Originally Posted by JonR2006

some questions on the new program...you do a set, pause 15 sec, do another set, pause 15, do another then you are done with that exercise?

how many reps am i aiming for before i increase weight on that exercise?...

Yeah, that's how you do most of the exercises. The author chooses to do some a little differently for safety.

I sent you a private message with more info on Doggcrapp. David and I are doing it a little differently than everyone else. We added in more volume. I'm stoked to check out the journal!

[wonderdude2]

Originally Posted by nwskier

sub'd

just had a quick scan, and WTF on that bench?
those are some elite numbers - actually surpised you're only maxing at 325, I'd guess you'd be a lot closer to 350+ with #s like that. incredible progress there!

and 'loose curling' of 195 is ridiculous, haha. gotta run but I'll check back tomorrow and catch up on the rest. workouts sound pretty interesting and seems like you've added a retarded amount of strength lol.

def keen to follow and see how far you push that next level in your training. good luck!

Ha. Thanks, man. My chest has improved a lot in the last six months. I've added a good 70 pounds or so to my bench since January

Thanks for following along.

[wonderdude2]

BB Bench - 255 for 15 reps
BB Incline - 215 for 22 reps
DB Military Press - 85 for 13 reps
DB Lateral Raises - 35 for 21 reps
Close Grip Bench Press - 195 for 14 reps
Dips - Bodyweight + 70 for 19 reps

Overall, I was pleased.... but I have a couple exercises that stagnated. I'm not sure why.

[JonR2006]

Originally Posted by wonderdude2

BB Bench - 255 for 15 reps
BB Incline - 215 for 22 reps
DB Military Press - 85 for 13 reps
DB Lateral Raises - 35 for 21 reps
Close Grip Bench Press - 195 for 14 reps
Dips - Bodyweight + 70 for 19 reps

Overall, I was pleased.... but I have a couple exercises that stagnated. I'm not sure why.

which ones are you going to increase on to give me an idea when i need to increase?

[flanka]

Sub'd

Interested in DC training.

[wonderdude2]

Originally Posted by JonR2006

which ones are you going to increase on to give me an idea when i need to increase?

I'll be increasing on all of them. Just give me time.

Originally Posted by flanka

Sub'd

Interested in DC training.

Good to have you along. I'm interested in hearing any advice you have.

[Fitto13]

Hey mate, subbing in here Another Aussie.

Strength-weight-age ratio is absurd here!

Seriously in awe

[wonderdude2]

Originally Posted by Fitto13

Hey mate, subbing in here Another Aussie.

Strength-weight-age ratio is absurd here!

Seriously in awe

Lol. Thanks, man. I don't feel too impressive yet, but I'm hoping to get there. I checked out your journal, and it's amazing that you logged 149 pages! You must be a pretty consistent guy.

[nwskier]

Originally Posted by wonderdude2

Ha. Thanks, man. My chest has improved a lot in the last six months. I've added a good 70 pounds or so to my bench since January

Thanks for following along.

at first didn't realize you were doing R/P on those sets. Still, impressive stuff and huge improvements!

Originally Posted by wonderdude2

BB Bench - 255 for 15 reps
BB Incline - 215 for 22 reps
DB Military Press - 85 for 13 reps
DB Lateral Raises - 35 for 21 reps
Close Grip Bench Press - 195 for 14 reps
Dips - Bodyweight + 70 for 19 reps

Overall, I was pleased.... but I have a couple exercises that stagnated. I'm not sure why.

What was your 'first set' on # of reps for bench/mp?

do you plan on going up 10lbs each week until you can't do anymore?

Originally Posted by wonderdude2

Lol. Thanks, man. I don't feel too impressive yet, but I'm hoping to get there. I checked out your journal, and it's amazing that you logged 149 pages! You must be a pretty consistent guy.

yeah- check out ryan's journal- dude has made some crazy progress in the past year and is great company to have in the journal

[wonderdude2]

Yeah, I wasn't sure if I was clear enough that they were rest-pause sets. My bad.

My first set was 255 for 10. Second set 3. Last set 2.

I'll be bumping up the weight on bench press until I get less than 15, so I'll probably get stuck on 265 next workout and have to do that same weight two or three sessions.

[nwskier]

Originally Posted by wonderdude2

Yeah, I wasn't sure if I was clear enough that they were rest-pause sets. My bad.

My first set was 255 for 10. Second set 3. Last set 2.

I'll be bumping up the weight on bench press until I get less than 15, so I'll probably get stuck on 265 next workout and have to do that same weight two or three sessions.

screw that, you'll knock 265 outta the park!

and damn, you got me beat now by 1-2 reps on that 255

[flanka]

Why have you gone with the 3 way split over the 2 way? Have you tried DC in the past?

[wonderdude2]

Originally Posted by nwskier

screw that, you'll knock 265 outta the park!

and damn, you got me beat now by 1-2 reps on that 255

Ha. Thanks, I'll give it my best shot.

Originally Posted by flanka

Why have you gone with the 3 way split over the 2 way? Have you tried DC in the past?

I went with the 3 way because I enjoy more volume. These workouts are only lasting an hour or so even with double the volume. I've used DC a couple times in the past, but I always just did the 2 day split. It worked really well, but I wanted to change it up.

[wonderdude2]

Chinups - Bodyweight + 50 for 13 reps
BB Row - 195 for 21 reps
EZ Bar curl - 105 for 17 reps
DB Hammer curls - 60 for 22
Forearm hold - 375 for 50 seconds

Not bad. I had a busy day yesterday, but at least I got the workout in.

[wonderdude2]

Leg Press calves - 520 for 10. 490 for 10
Stiff-legged Deadlift - 275 for 20
Leg curl - 67.5 for 24
Squats - 315 for 11. 235 for 18
Leg extension - 170 for 31

This was a pretty intense one. I actually felt a little nauseous towards the end, and that hardly ever happens to me.

[nwskier]

Originally Posted by wonderdude2

Ha. Thanks, I'll give it my best shot.

I went with the 3 way because I enjoy more volume. These workouts are only lasting an hour or so even with double the volume. I've used DC a couple times in the past, but I always just did the 2 day split. It worked really well, but I wanted to change it up.

Hey i've done 265x8 before so I'd expect you to hit that for sure, if not more. It's only 10 more lbs so hit 265x9-10 and you should be golden to hit that 15 rep goal.

Gotta agree with you on the volume. I like a lot of volume - even when going heavy- with weights. I'm not good with short workouts, lol.

Good job getting the workout in on Tuesday eventhough you were pressed for time. That says something about priorities and dedication.

Originally Posted by wonderdude2

This was a pretty intense one. I actually felt a little nauseous towards the end, and that hardly ever happens to me.

Very solid workout! No wonder you were feeling nauseous at the end. If I don't feel light headed or exhausted after working legs, I didn't push hard enough lmao. I'm assuming those leg curls were singles?

You should throw in some hack squats or lunges at the end and your head will really start spinning

[JonR2006]

looking good Tyler! Keep it up bro. Your calf presses are looking very good man...

[Fitto13]

DAMN! you are strong as man!

I was getting confused before, seeing the weight for reps, I was thinking you did them consectivley and not DC style

Still, very much factor!!

[JonR2006]

Originally Posted by wonderdude2

Chinups - Bodyweight + 50 for 13 reps
BB Row - 195 for 21 reps
EZ Bar curl - 105 for 17 reps
DB Hammer curls - 60 for 22
Forearm hold - 375 for 50 seconds

Not bad. I had a busy day yesterday, but at least I got the workout in.

im on the same weight as you on BB rows...you are either using really strict form, or i am using really bad form ha...how are you doing them?

[wonderdude2]

BB Bench - 265 for 14 reps
BB Incline - 225 for 17 reps
DB Military Press - 85 for 15 reps
Upright Rows - 145 for 17
Close Grip Bench Press - 195 for 16 reps
Dips - Bodyweight + 90 for 16 reps

Props to nwskier for pushing me on the flat bench. I didn't think it would go that well. The dips were some major progress, too.

Also, I finished my Controlled Labs Blue Up. It was good stuff. I just started Anabolic Innovations Stoked a couple days ago. I'm interested to see how much it helps. I've only heard good stuff about it.

[wonderdude2]

Originally Posted by nwskier

Hey i've done 265x8 before so I'd expect you to hit that for sure, if not more. It's only 10 more lbs so hit 265x9-10 and you should be golden to hit that 15 rep goal.

Gotta agree with you on the volume. I like a lot of volume - even when going heavy- with weights. I'm not good with short workouts, lol.

Good job getting the workout in on Tuesday eventhough you were pressed for time. That says something about priorities and dedication.



Very solid workout! No wonder you were feeling nauseous at the end. If I don't feel light headed or exhausted after working legs, I didn't push hard enough lmao. I'm assuming those leg curls were singles?

You should throw in some hack squats or lunges at the end and your head will really start spinning

I pulled out 10 reps on the first set of 265, but I couldn't quite get to 15. I will next week for sure.

Ha ha. Yeah, short workouts just aren't for me.

I hardly ever feel nauseous during workouts, but I'll definitely have some times when I can hardly walk. I just hardly ever feel nauseous during anything (I've never felt nauseous during any roller coaster). But I'm definitely glad to hear that you push yourself that hard. It's showing in your progress. The ham curls are double, but they're set up on one of those leg extension/leg curl attachments you can put free weights on at the end of a bench. Quite a bit different from a machine.

And yeah, lunges kill me, man. They're pretty much the only exercise I don't like. lol.

Originally Posted by Fitto13

DAMN! you are strong as man!

I was getting confused before, seeing the weight for reps, I was thinking you did them consectivley and not DC style

Still, very much factor!!

Yeah, I should have stressed the fact that I'm basically doing three dropsets on each exercise. Thanks.

Originally Posted by JonR2006

im on the same weight as you on BB rows...you are either using really strict form, or i am using really bad form ha...how are you doing them?

I'm using a whole lot stricter form than when we worked out together. I'm keeping my back parallel to the ground and using the whole range of motion so that the barbell actually touches the ground on each rep. I think the range of motion that we did together is still valid, but I wanted to change it up for the heck of it.

[JonR2006]

you cease to amaze me tyler brown! the lifts look excellent and those dips are very good man!

keep up the good work bro!

oh and on those bb rows, yeah i would have to drop down to like 145 or something if i were to do them like that...your back will def grow from those things the way you're doing them.