HEpennypacker52 - DoggCrapp Log

hepennypacker52 · 02-21-2006, 07:18 PM

Intro

(son of a *****, hit the back button on the browser and lost the whole post)

Anyways, I've been on vacation recently, and I had an epiphany to stop partying and start getting serious about DIET and training again. With much thought on how to start lifting seriously and not stopping, I thought about what I love doing in the gym. I love going all out on 1 set, but I usually lose strength after that set/exercise (well we all do). So I wanted to do something with just 1 all out set per muscle group, but still see consistent size gains.

A la DoggCrapp.

Training

I'm still figuring out the training, I compiled a starting block from just a guide I had stored on my computer (no internet on vacation), but I'm going to post everything up at Intense Muscle and see what the DC guys have to say. But I'm surely looking for help from anybody DC oriented that's here.

Day 1A

Hammer Strength Bench
Front Smith Press
Overhead DB Extension
Front Pulldown
Deadlift

Day 2A

EZ Bar Curl
Hack Squat Raises
Lying Leg Curl
Hack Squat

Day 1B

Incline Smith Press
Standing Push Press
Close Grip Bench
Hammer Strength Pulldown
DB Row

Day 2B

Seated Hammer Curl
45 Degree Calf Press (20 sec neg)
Stiff Legged Deadlift
Squat

Day 3A

Flat DB Bench
Hammer Strength Shoulder Press
Rope Pressdown
Rack Chins
Hammer Strength Row

Day 3B

Hammer Strength Preacher Curl
Smith Calf Raise
Heel Leg Press
Leg Extnsion

I still have a bunch of questions on what to rest pause, what to 20 rep, what to straight set, what to do negatives on, and what to do 20 second negatives on. But that's a start, hopefully.

KMMuscle24 · 02-21-2006, 07:26 PM

Hepenny: For a peace offering I have all the DC info you need.

Glyder · 02-21-2006, 08:24 PM

Hiya HePenny! Hows it going.

Quickly looked at your routine, and I noticed your missing forearms. Also, check out my log in my sig for a list of the R/P's. Also, on 2B, your doing Hammer curls which is more of a forearm ex. Maybe make it reg seated DB curls and do hammer for your forearms.

hepennypacker52 · 02-21-2006, 08:39 PM

Quote:

Originally Posted by KMMuscle24

Hepenny: For a peace offering I have all the DC info you need.

PM me for my email addy.

Quote:

Originally Posted by Glyder

Hiya HePenny! Hows it going.

Quickly looked at your routine, and I noticed your missing forearms. Also, check out my log in my sig for a list of the R/P's. Also, on 2B, your doing Hammer curls which is more of a forearm ex. Maybe make it reg seated DB curls and do hammer for your forearms.

What's up man. I'll be sure to check out your log soon, thanks. For the forearm thing, I always just thought of hammer curls as a biceps exercise, and I usually just do those and my bis and forearms seem to grow in preportion with them. It's kind of like how DC sees it with traps, heavy hammer curls and deadlifts seem to do it for my forearms. I'll look into it more though.

KMMuscle24 · 02-21-2006, 09:09 PM

Ygsemb

JoeDirtBody · 02-21-2006, 09:14 PM

better start saving money for food.

*subscribes*

try to stay consistant this time

FSUFan4 · 02-21-2006, 09:52 PM

Hi penny, looking forward to following your journal again... your NEW journal. good luck with the routine. DC is tough

young_squatter · 02-22-2006, 06:32 AM

"SUBSCRIBES" Looking forward to this one, time to get intense.

KMMuscle24 · 02-22-2006, 07:03 AM

Get the .zip Pen?

hepennypacker52 · 02-22-2006, 01:49 PM

Quote:

Originally Posted by KMMuscle24

Get the .zip Pen?

Yaa thanks.

First workout is today, I really wanna do day 1A, so I'm gonna manipulate the schedule or something to fit it in.

KMMuscle24 · 02-22-2006, 02:17 PM

Alotta Fachina, its wednesday why not start with 2a?

hepennypacker52 · 02-22-2006, 02:29 PM

Quote:

Originally Posted by KMMuscle24

Alotta Fachina, its wednesday why not start with 2a?

lol, **** legs. I'm doing them Friday. I wanna HS bench too, I loooove that exercise, it's my new favorite I think.

KMMuscle24 · 02-22-2006, 02:31 PM

I'd do legs and back over anything imo. I hate working: Biceps, chest, and abs.

Glyder · 02-22-2006, 03:52 PM

I love doing legs...after they are done and I can walk again that is

!!!

toughnuts · 02-22-2006, 04:59 PM

I think you should do a basic powerlifting program and eat alot. OR........you could have a high chance of failing again and pussying out, your choice.

Glyder · 02-22-2006, 05:13 PM

I think he will like DC...a lot. Its basic premise is to go balls to the wall with the weights, push yourself as hard as you can, and eat like there is no tomorrow.

Then do it all again 2 days later. I have made such good gains with DC, that I believe HP can do so, and he will enjoy the workout as well.

Not saying that a powerlifting routine cant do that, but he wants to try DC. I say give it a 110% shot and he will do great!

DONJUANPIMPIN · 02-22-2006, 05:23 PM

Good luck subscirbed

hepennypacker52 · 02-22-2006, 06:10 PM

Week 1 - Day 1A

HS Bench Press

LT : n/a
TT : 180 x 11

Smythe Seated Military Press

LT : n/a
TT : 95 x 8

Overhead DB Extension

LT : n/a
TT : 55 x 9

Wide Grip Pulldown

LT : n/a
TT : 135 x 8

Deadlift :

LT : n/a
TT : 225 x 8

*EXTREME STRETCHES*

Notes :

Talk about intense. I was kind of "playing" around with the weights, as I have never done 6 second negatives before, and it makes things A LOT harder. Deadlifts were unusually heavy for some reason, maybe it's because I haven't been eating well lately (vacation diet was sooooooo bad), but I was expecting 250+ for 8+.

Couple questions for Glyder or anybody...what exercises do I not do the 6 second negatives on? It felt really hard to go slow on the pulldowns when it was under my chin.

I also pretty much was lost on some of the extreme stretching. I had NO clue what I was doing on the shoulder stretch...I felt like I just stretched my traps on that one. I didn't know what to do for back either, so I just hung from a pullup bar as long as I could. I'll have to look into it more.

Diet is coming along scrumtastically...I'm on the toilet 4-5x a day again...yahoooooooo. I'm also pissing about 100 times a day.

JoeDirtBody · 02-22-2006, 06:26 PM

nice workout. have u seen the pictures of all the extreme streches on intensemuscle?

young_squatter · 02-22-2006, 06:32 PM

Nice workout bro, Good to see everything is getting back in order.

Nothing like peeing and pooping every 10-15 min.

KMMuscle24 · 02-22-2006, 06:41 PM

Dude, wait until 2 weeks when you gotta beat the previous weights

I've never heard of doing that slow of negatives on DC, just control the bar on the decent (Should be in an article I sent ya)

Also on ES go to intense muscle and look at that sticky better yet on Iron Mass they have a forum labeled DC Dungeon go there to see the extreme stretching--the pics are bigger. Most of the time people wait to do DC stretches for a few weeks so idk how it'll turn out for you....

Glyder · 02-22-2006, 07:09 PM

Nice work. Use this first 2 weeks of your blast to figure out your starting weights. I noticed you didnt hit a lot of the rep ranges, so either your doing SS or you went too heavy.

www. intense muscle .com /showthread.php?t=9527

Take out the spaces

As for the negatives, dont get too concerned with actually COUNTING the seconds. Its a SLOW, CONTROLLED negative. Dont overanalyze the negative. (straight from Dante

)

hepennypacker52 · 02-22-2006, 07:58 PM

Quote:

Originally Posted by Glyder

Nice work. Use this first 2 weeks of your blast to figure out your starting weights. I noticed you didnt hit a lot of the rep ranges, so either your doing SS or you went too heavy.

www. intense muscle .com /showthread.php?t=9527

Take out the spaces

As for the negatives, dont get too concerned with actually COUNTING the seconds. Its a SLOW, CONTROLLED negative. Dont overanalyze the negative. (straight from Dante

)

Oh alright, I'll skip the stretches for a couple weeks then. But I found this in one of the DC guides :

"Every exercise is done with a controlled but explosive positiveand a true 6-10 second negative phase"

Also, I wasn't really aiming for rep ranges since I wasn't RP'ing yet, I was just getting used to the negatives.

Glyder · 02-22-2006, 08:56 PM

Hiya Alotta

ANyhow, why your way off, as they say at IM, is that a lot of stuff that DC wrote in his earlier guides was taken out of context, and over the years he has refined a lot of stuff. Look for stuff by JimPaul, Gollum, DC over at IM, and read their stuff. I have a bunch of things in one of my old journals here that Gollum helped me with. I will dig em up for ya.

You have a basic premise, but before I even developed my current workout, I studied up on it and read the Cycles for Pennies and everything I could find at IM about DC, for about 3 weeks. Then I made one up, tried it out, and refined it during my first blast. Then I cruised, and started up seriously. Use this first 6 weeks as a learning curve. I will help with anything you would like, and the guys at IM are good too, usually LOL. I saw your thread

I want a ham sandwich now too!

Big thing there, use the search. Everything has been answered a ton of times, and read the stickies there too.

FSUFan4 · 02-22-2006, 10:16 PM

Nice workout man...

Yeah that's the only thing I hate about drinking so much water, i piss so much it is ridiculous and I hate it.

hepennypacker52 · 02-23-2006, 12:50 PM

Quote:

Originally Posted by Glyder

Hiya Alotta

ANyhow, why your way off, as they say at IM, is that a lot of stuff that DC wrote in his earlier guides was taken out of context, and over the years he has refined a lot of stuff. Look for stuff by JimPaul, Gollum, DC over at IM, and read their stuff. I have a bunch of things in one of my old journals here that Gollum helped me with. I will dig em up for ya.

You have a basic premise, but before I even developed my current workout, I studied up on it and read the Cycles for Pennies and everything I could find at IM about DC, for about 3 weeks. Then I made one up, tried it out, and refined it during my first blast. Then I cruised, and started up seriously. Use this first 6 weeks as a learning curve. I will help with anything you would like, and the guys at IM are good too, usually LOL. I saw your thread

I want a ham sandwich now too!

Big thing there, use the search. Everything has been answered a ton of times, and read the stickies there too.

Alright...I have Alotta reading to do

.

MXdawg2 · 02-23-2006, 12:55 PM

Yooo, good luck with DC!

ghostfacekilla · 02-23-2006, 01:20 PM

I wonder if you can handle the widowmakers.

LAWofNJ · 02-23-2006, 01:27 PM

Good maahs for a three yee old.

Glyder · 02-23-2006, 04:34 PM

Quote:

Originally Posted by ghostfacekilla

I wonder if you can handle the widowmakers.

Its not so much as handling them, as saying yourself that your gonna get em done and doing em.

I would caution at the beginning to go light on the widows to get a feel for them, and not to make too big of jumps. Esp on squats.