Rackitup's Race to 225ibs---DOGGCRAP

[RACKITUP]

Hey everyone, currently Im 200ibs, and currently tweaking the final aspects of my Doggcrap routine. Iv got a lot of high hopes with this, and am expecting to reap the rewards!

Hopefully if theres an interest, i will start posting the preliminaries and diet, training, goals etc; and hopefully those from other boards will get involved (Dante, Inhuman, Raul, Gollam etc)


RKP

Question, DC training recommends 500g+ protein

Im a student, and getting 300g is expense, what are the best sources of cheap lean protein to get??

[waitlifter82]

Originally posted by RACKITUP



Im a student, and getting 300g is expense, what are the best sources of cheap lean protein to get??

Tuna + whey

Tuna: 0.50$/can == 1.5151 cents/gram of protein

Whey: 56$/10 lbs == 1.5708 cents/gram of protein.

[Trapzillaoo7]

A big London Broil roast. You can cut it into steaks and it will last a long time if you get a large roast. I also buy burger and chicken in bulk. Then I package them in 3.5oz servings then grab 1,2 or 3. Whatever I need is already weighed out. Good luck! I was on DC for 2 months and had good gains.

Trapz

[SoG]

I am definately interested in seeing your diet and workout routine. I plan to keep up with this journal, since I'm looking to utilize DC's method in the near future! Good luck!


-Dave

[RACKITUP]

Cool it seems to be getting some interest.

Thanks for the nutritional advice

Hey Trap, i know u applied the methods for cutting, but are u going to discontinue the routine? Do u feel u could make good gains if u were on a bulk instead?


Ok, so the final touches:

Cycling through my 6 predetermined days still, iv done 2 so far, 3rd tomorrow.
-------------------------------------------------

Im still getting used to the intensity
------------------------------------------------

Im still getting used to the various stretches (hanging from chinup bar is lots of fun/tremedously painful), the squat stretch looks are to master also
-----------------------------------------------
Still trying to figure what rep ranges to do squats and deadlifts, how many sets to do of each (either one or two), and what to do for other back thickness exercise (no rack deadlifts---"no rack")
I dont like the idea of only doing one set deadlifts ONLY every 9days

Long term goals----50" Chest, 19" arms when im still 19 (so 2inches WITHIN 13months) and about 16st solidISH

[Davesta]

Now where the hell have you been Rackitup??????????

Haven't seen you around here for ages! And your old journal seemed to finish before you'd even started it! What's going on?!

Have you got any links to Doggcrapps program? I've heard loads about it, but I've never actually read about it. Cheers bud.

As for the protein, lean mince beef is always a good shout. It's quite high in fat, but £2.50 for 800g (1.75lbs) is pretty good going! There's loads you can do with it aswell, and it tastes like the dream

[RACKITUP]

Alrite stranger! yeah I felt like i needed a whole new revamp...and to be honest it was difficult to drag myself away from my "6-8 routine", but its for the best. Ill try to get some links up, i know theres a few if u search for DOGGCRAP, or mayhem boards

Hope all is well with you dave, your journal still up and running, this one will be HERE to stay

http://www.intens************/showthr...=&threadid=724

[Davesta]

I've switched my journal over to FortifiedIron cos I'm kinda making that my new home now! I just about completed the 6 week program I was on, but it didn't go as well as I'd hoped - too many distractions!

I'm following a strength/hypertrophy program now, so I'll be just as big and strong as you before you know it

I'm looking forward to following this journal, when do your workouts begin??

[Davesta]

Thanks for the link by the way, I should finish reading it by about midnight! lol

[RACKITUP]

Its a good read though, very insightful.

Well iv already started, ill post my 1st 2days very soon, but still be first week, so not up to full power yet, Capt'in!

Ie, ystday did 122.5kg bench press 8 RP (rest paused), bit low, but itll be up to 15 soon

[Trapzillaoo7]

Hey Trap, i know u applied the methods for cutting, but are u going to discontinue
the routine? Do u feel u could make good gains if u were on a bulk instead?

I am going to hit this probably when I bulk next fall. Right now I am doing cardio five days a week and don't have the energy to hit this DC. It will take your heart. Actually, I had to reprioritize things when I'm cutting. I had to put cardio over weights. I still hit weights five days per week but I do not go nuts like when I bulked. I get in and get out. I do all that I need to do to maintain strength and muscle. I'm only getting around 2,600 cals per day. So, I have to watch how hard I go. Good luck!

Trapz

[RACKITUP]

Ok so here is day 6 (i started at day 3), so this is my 3rd day, so still getting up to it----my initial week

I will normally post in this format, LT/TT (last time/this time), but as I have not done it before i will refer to my previous bests
(squats and deads are not rest-paused (RP))




My legs are playing catch up, i planned to do one set 6-8reps then try a 20rep squat (which i have not done before)
.............................................LT... .......................TT
Back Squat---------------------130kg x8---------132.5kg x9/100kg x11
Seated Hammer DB Curl ----N/A-----------------25kg 8RP
SLDL-----------------------------95kg x19RP------105kg x18RP
Reverse Forearm Curls------45kg x6------------45kg x17RP
Smith Calf Raises-TOOK TOO MUCH OUT OF ME COULDNT DO THEM

Notes, felt amazing, soon be up to my squat target (sig)!! Granted i didnt get my 20reps, you can see that I kicked arse on the first set, and i know i tried my best, so im pleased.

SLDLs are new to my arsenal so they are gaining rapidly. I must have done stretches wrong for thighs as i did it for a minute, and felt ....ok, altho i then couldnt stand up.

The forearm stretch was great, really felt it stretching, and now iv just got home, had a shake, and I am buzzing, feel as if the testosterone from the squats is already circulating!!

RKP


Edit: im having problem displaying my workout-it crumples all the data together, what is the best way to do it?

[Davesta]

Nice workout!!

As for displaying the workouts, it's probably easiest if you just write down the weight you used this time, then put the weight you used last time in brackets in another colour or something like that. Example:

Back Squat - 132.5 x 9, 100 x 11 (130 x 8)

You could even bullet point them!

• Back Squat - 132.5 x 9, 100 x 11 (130 x 8)
• Seated Hammer Curl - 25 x 8RP (N/A)
• SLDL - 105 x 18RP (95 x19RP)

I'm half way through reading up on the Doggcrap style now! I'm using it as my breaks between doing work!!

[RACKITUP]

thanks dave, im reading into formatting now

AS for training, im off to gym in an hr or too, upper body today.

I have no incline press so still an inclined bench in the squat rack and hit the iron

Plan of attack,
Incline BB Press---- with fly stretch
Lateral Raises---- some kind of shoulder stretch
Reverse Grip CG becnh press RGCGBP----with DB stretch
Chinups on smith machine----with a real good stretch at the end
Shrugs-----and then holding the stretch for a minute

[RACKITUP]

• Incline BB Press 115kg x7RP then 14kg fly stretch for 50seconds
• BB Shrugs 110kg x20RP then 110kg strectch 50 seconds
• Lateral Raises 14kg x15RP
• Skull Crushers 45kg x11RP, with 30 DB stretch, 35seconds
• Chinups on smith machine BW x13RP then hang for 35seconds

Notes:

RP sets for incline was too low, but by next time they should be up

When i reach 14/15RP I increase the weight so next time (i should have go stronger i get 15 again, or so that I dont go less than 11RP)

[Younglifter14]

Good luck Rackitup, the split looks promising. I will probably try DC training next bulk.

Young

[Trapzillaoo7]

Bust up them chins. Get some weight on there, LOL. Just kidding bro. It's a mother of a routine isn't it. Takes your heart!

Trapz

[RACKITUP]

Yeah 13RP for chins is enough, so next time out comes the dip belt, obviously not for dipping tho

Cheers Young

Its one hell of a routine, im still slowly down the negatives at the moment, so then the weights will start climbing, hopefully

Its a lower day tomorrow, two sets of front squats, cant wait!

[Davesta]

That's some good benching strength you've got there! Keep it up!

How do you perform the lateral raises? Arms straight, or 90 degree bend? I've seen a lot of different people use different form on them.

[RACKITUP]

Straight with a slight bend, bringing them down infront and touching

Dave, did u know theres someone new called devesta?? Got a brother?

[Davesta]

Originally posted by RACKITUP
Straight with a slight bend, bringing them down infront and touching

Dave, did u know theres someone new called devesta?? Got a brother?

Devesta???? Where is he?? I'm gonna take him down! Mwahahahaha!!

[RACKITUP]

Sorry been away a few days, been ill and moving back to uni, bit hectic, but im much better now

Upper today
red

• Front Squats(1st time ever to go 1st in a session, wasnt sure what weight to do) 100kg x5 (reps for 80kg)
• Standing Ez Curls 55kg x9RP (52.5kg x5)
• SLDL's 115kg x19RP (105kgx18RP)
• Standing Ez Reverse Curls 40kg x10RP (35kgx12RP)
• Too knackered for calves again
  

(Front squats, 1st time ever to go 1st in a session, wasnt sure what weight to do, so i have never been that heavy before. The bar was slipping which is why i only got five. Does anyone know of a good way to prevent "slipage")

Because this is still my 1st 2wks of DC, i havnt fished all thedays yet, so therefore dont have all the exersices to beat in my log book, except SLDLs, I have done them 2times already, and in 2 weeks have gone from 95kg to 115 for the same RP reps nearly 50ibs to my SLDL, im very impressed. Disappointed about the front sqauts though

RKP

[SoG]

Rack, you could put some chalk on your shoulders to help with the slippage problem. Also, make sure your form is good... Upper arms parallel to the ground, the bar is in "the groove," etc...


-Dave

[RACKITUP]

No doubt its just going to be a bit of getting used too

Diet is improving, high protein at the moment list, list of protein meals today (whole day including tonights)

6egg whites 2yokes
2can tuna
5chicken breasts
litre milk
2 40gPro Protein shakes
150g Cottage cheese
Lamb dinner (curry)

about 350/400g today

[RACKITUP]

Just thought id add some pictures, all good journals needs some pictures right? just a few taken just now

[RACKITUP]

.

[RACKITUP]

.

[Gollum]

I see some big jumps.

Lookin' good, Rack. Keep that protein high.

I'm on the road to 225-230 myself. See ya there

[SWW007]

I wouldn't do 2 sets of the same exercise any time while on doggcrapp training. Try and get 2grams per pound of mass for protein at least. Looking good in the pics.

[RACKITUP]

Thanks guys

Considering the bigger you are the more protein you need/can assimilate, i figured id never take more than Dante in proportion to his weight---he takes in 600g Pro @ 310ib bodyweight equating to 2g pro per ib BW. So i should max at 200ibs x2=400g a day

My previous diet was 270g protein, iv now thrown in 2 more chicken breasts, extra can tuna, and more generous with the old'e protein shakes, im prob up around 370g at the moment, and STUFFED.

l'll see how this goes for now, high hopes, gr8 expectations!