Killa's Doggcrapp Training Log

ghostfacekilla · 12-25-2005, 11:42 AM

I'm starting a training log online, i need the motivation and feedback from people. So today is sunday and it's an offday. I'm all ready 2 weeks into my doggcrapp training. Tomorrow i'm gonna try my best to beat the logbook on everything.

mindraper · 12-25-2005, 11:50 AM

Okay show us what you've got!

Chris Tempest · 12-25-2005, 12:06 PM

Sounds good

ghostfacekilla · 12-25-2005, 12:12 PM

yep, i'll post my diet everyday and training.
My goals rite now are:

hit 200 pounds.
bring my deadlift up to 405
bring up my bench which lags bigtime.
bring up my squat to 300 for 5 reps

This is doggcrapp training. So briefly i will explain my training.

1 work set per bodypart on a two day split.

Day 1 is Chest, Shoulders, Back (thickness), Back (width), Triceps
Day 2 is Quads, Hams, Calves, Forearms, Biceps

1 workset per bodypart. The worksets are usually intensified with rep pause techniques and statics.

extreme stretches inbetween sets

IronBear04 · 12-25-2005, 02:23 PM

Just wondering what excercises you have chosen to use for each muscle group?

Chris Tempest · 12-25-2005, 02:33 PM

I've never seen anybody run a 2 day split like that before.

Usually 3 day like

Upper A Monday,

Lower A Wednesday,

Upper B Friday,

Lower B Monday,

What days are you training on?

Also how long have you been training?

IronBear04 · 12-25-2005, 02:39 PM

I'm assuming he just means that is the split between muscle groups that he rotates and not 2 days together then repeat. IMO I like a m/t/t/f split with wednesday and the weekends off and so far my recovery has been perfectly fine.

Khryz · 12-25-2005, 03:39 PM

Are you being trained by DC or are you just doing the routine on your own?

ghostfacekilla · 12-25-2005, 04:39 PM

doggcrapp wouldnt train me he doesnt like teens.

-chris

the training goes like this:
Monday, Wednesday, Thursday
week 1:
monday=workout 1 wednesday=workout 2 friday=workout 1
week 2:
monday=workout 2 wednesday=workout1 friday=workout 2

IronBear04 · 12-25-2005, 04:45 PM

Bump, still wondering what excercises you have chosen to use for your routine.

ghostfacekilla · 12-25-2005, 04:53 PM

Exercises:

chest: Benchpress, Incline Db Press, Incline Benchpress
shoulders: Seated Dumbell Press, Military press, Smith Bar Overhead Press
Back (thickness): Deadlifts, T-Bar Rows, Rack pulls
Back (width): Pulldowns, close-grip pulldowns, Reverse Grip Barbell Rows
Triceps: Smith Close Grip Benchpress, Smith Reverse Grip Benchpress, Skullcrushers

Quads: Free Squats, HackSquats, Legpress
Hams: Lying Leg Curls, STLD, Seated Leg Curls
Calves: Donkey Calf Raise, Standing Calf Raise, Seated Calf Raise
Forearms: Behind Back Dumbell Wrist Curls, Hammer Curls, Reverse Grip Curls
Biceps: Barbell Curls, E-Z Bar Curls, Preacher Curls

IronBear04 · 12-25-2005, 05:02 PM

Very nice, but im dissapointed not to see weighted dips and any form of weighted pullups/rack chins on that list

ghostfacekilla · 12-25-2005, 05:18 PM

well if i cant move up in one of the back width exercises, i'll stick in weighted pullups.

-Chris-
Training since 14. The first year wasnt serious, didnt make much strength gains. Second year got me to a good level of intensity. Right now im around 177 pounds at 5'5 1/2 and when i was 14 I was 100 pounds at 5'2.

ghostfacekilla · 12-25-2005, 09:17 PM

Diet: 12/25/05

meal 1:3 eggs w/ 1 slice whole wheat bread

meal 2:Oats, whey, walnuts, natty pb bar

meal 3: 1 can tuna on slices whole wheat bread w/ 8 olives

meal 4: 2 tbsps natty pb

meal 5: ham w/ asparagus, yam, rice & beans 8 oz skim milk

meal 6: ham w/ 3 eggs, 1 slice whole wheat bread

meal 7: 6 oz steak w/ 1/2 cup oatmeal

meal 8: 16 oz skim milk w/ 2 tbsps natty pb

meal 9: 9 shrimp w/ 20 oz skim milk

meal 10: 1/2 cup cottage cheese w/ 20 oz skim milk

meal 11: 30 oz skim milk w/ 1/6 cup cottage cheese

*I like my diet with the 11-12 small meals. It all comes out to around 3500-4000 calories. I'm not crazy about carb cutoffs because i like the skim milk before bed.

Supplementation:

-2 liver tabs/1 multivitamin w/ meal 1

-3 amino acid tablets/ 1 digestive enzyme pill w/ 5th meal

-2 tabs hydrochloride w/ pepsin w/ 7th meal

-3 ZMA tablets w/ 11th meal

*I like Hydrochloride w/ pepsin and digestive enzyme pills. I feel less bloated and my body can use the nutrients better.

-2 gallons of water consumed. 1 cup green tea.

sword chucks · 12-25-2005, 09:56 PM

cool

keep training hard

dc is cool im getting good gains from my version of it

ghostfacekilla · 12-26-2005, 11:21 AM

--------------------------------------------------------------------------
Today I'll lift as intense as I can. I'll post that later. Im pretty sore right now, so i'll just massage that and eat a little more than usual.

I'm going to put more green tea in my diet, because I wanna stay as lean as I can while I get bigger. So I'm doing cardio 3 times a week. I train abs once a week.

Monday Wednesday Friday are for lifting.

Chris Tempest · 12-26-2005, 11:25 AM

Quote:

Originally Posted by ghostfacekilla

--------------------------------------------------------------------------
Today I'll lift as intense as I can. I'll post that later. Im pretty sore right now, so i'll just massage that and eat a little more than usual.

I'm going to put more green tea in my diet, because I wanna stay as lean as I can while I get bigger. So I'm doing cardio 3 times a week. I train abs once a week.

Monday Wednesday Friday are for lifting.

I really like green tea.

Not only does it taste nice, I knew it increases energy so I had a cup before my last workout with brilliant results

You gym is open on Boxing Day? Pfft!

_Lifter4Life_ · 12-26-2005, 11:31 AM

You are not training DC, so don;t say you are! You got lots more reading to do and there is a reason why DC wont train a sixteen year old!. Rename this thread !

Have some respect for the guy

Lifter,

BigNorwegian · 12-26-2005, 11:32 AM

Quote:

Originally Posted by ghostfacekilla

doggcrapp wouldnt train me he doesnt like teens.

-chris

the training goes like this:
Monday, Wednesday, Thursday
week 1:
monday=workout 1 wednesday=workout 2 friday=workout 1
week 2:
monday=workout 2 wednesday=workout1 friday=workout 2

He has trained a few select teens in the past. One I know of for sure.

ghostfacekilla · 12-26-2005, 11:52 AM

Quote:

Originally Posted by _Lifter4Life_

You are not training DC, so don;t say you are! You got lots more reading to do and there is a reason why DC wont train a sixteen year old!. Rename this thread !

Have some respect for the guy

Lifter,

Well, I'm going to use all of the techniques used in dc training and put 100% effort into this. I'm not gonna be one of this people who say, I did it for a while and it didn't work. I'm this far into it so i'm not gonna stop. I can't do that.

_Lifter4Life_ · 12-26-2005, 11:54 AM

Quote:

Originally Posted by ghostfacekilla

Well, I'm going to use all of the techniques used in dc training and put 100% effort into this. I'm not gonna be one of this people who say, I did it for a while and it didn't work. I'm this far into it so i'm not gonna stop. I can't do that.

Just dont call it doggcrap because it isn't!

Lifter,

BigNorwegian · 12-26-2005, 11:56 AM

Quote:

Originally Posted by ghostfacekilla

Well, I'm going to use all of the techniques used in dc training and put 100% effort into this. I'm not gonna be one of this people who say, I did it for a while and it didn't work. I'm this far into it so i'm not gonna stop. I can't do that.

Not to sound arrogant, however the knowlegde one needs to posses on this technique in order for it to work is overwhelming. And I am nearly certain you don't know all the points and ideas based into DC training.

Khryz · 12-26-2005, 11:59 AM

Quote:

Originally Posted by ghostfacekilla

doggcrapp wouldnt train me he doesnt like teens.

He's not training you because DC is inappropiate for inexperienced lifters who don't know their own body head to toe. DC is for lifters who have been lifting for years and years and have plateau'd, and that usually occurs when you're in the late 20's or 30's if you've been lifting for like 5-10 years or more -- not just because you're a teen.

Now I'm not judging you because you're only 16 but I doubt you have the experience DC training requires. IMO you would be better suited with another routine, being that DC withhold's about 10% of the vital information about training DC to his clients only.

ghostfacekilla · 12-26-2005, 12:03 PM

Ok I dont want my journal to be a big argument about DC. I know that hes probably making fun of me for doing this right now. I'm gonna stick with this for a while though...

I'm not trying to be arrogant, and I still have a lot to learn. But I have put on 77 pounds so far and my last routine wasn't working well for me.

Just eight weeks and I'll probably switch over to 5x5. This is my third week, so I can't stop now. I'm not a quitter. As long as I get stronger, then it worked.

It's like a dog. You can kick a dog and it'll do one of two things. It will either run away or bite back. And I'm the kind of a person who is the kind of a dog who will bite back.
(did i say that right Mike Katz?)

apipedream0750 · 12-26-2005, 12:08 PM

man give it a try, if it works dont give a **** what others say.

Appreciate u tryin to help with my diet and if u can hit my journal back id appreciate it.

sword chucks · 12-26-2005, 12:20 PM

yeah stick with it who cares

Chris Tempest · 12-26-2005, 01:12 PM

Somebody should have warned you about all the jive you'll get for this.

Make the system work, then you'll be the proof!

IronBear04 · 12-26-2005, 01:25 PM

Quote:

Originally Posted by sword chucks

yeah stick with it who cares

I for one agree.. his workout routine looks solid and so does his diet- as long as its working for him he can call it pie in the sky for all I care. Besides, even though I am as well doing another form of training using many of the DC principles.. I will tell you that it still takes balls to the walls intensity to see solid results.

_Lifter4Life_ · 12-26-2005, 02:40 PM

Quote:

Originally Posted by IronBear04

I for one agree.. his workout routine looks solid and so does his diet- as long as its working for him he can call it pie in the sky for all I care. Besides, even though I am as well doing another form of training using many of the DC principles.. I will tell you that it still takes balls to the walls intensity to see solid results.

MY fish eats more then hes eating, 3 eggs for breakfast? need I say more?

Good luck with ur routine mixed with restpause and streches..you prob will see some good gains since its a huge change.

Lifter,

ghostfacekilla · 12-26-2005, 03:26 PM

-Lifter4Life- hehe, it was an off day so I didnt go crazy with the breakfast.

Well here was the workout for today. It took an hour and a half, the normal amount of time it takes when i have a lifting partner. If i don't have a lifting partner then It'll be an hour in the gym.

Today was Chest, Shoulders, Back(thickness), Back(width), Triceps

Chest: Benchpress- I'm sticking with lower rep ranges with Benchpress

WU-135x12
WU-160x6
RP set- 175x4,1 +static *Good set, Pr set. I've never gotten 5 reps with 175

stretch: 50's for 40 sec.
Shoulders: Standing Barbell Overhead Press
WU-60x10
WU-80x8
SS-105x5 *PR

stretch: 35 sec.
Back(thickness): Deadlifts
WU-135x10
WU-225x8
SS-315x6 *PR

stretch:30 sec
Back(width): Pulldown to front
WU-100x10
RP set-150x9,3 +static *PR

stretch(hanging from bar): +35-30 sec.
Triceps: Reverse Grip BenchPress (Smith wasn't available)
WU-115x6
SS-135x5

stretch: 30's 40 sec.

I was satisfied with this workout. Moved up in the weights for the given rep reanges. I was happy that I didn't throw up too.