This is DOGGCRAPP!!!

K

Karky

2
I'm starting doggcrapp training. I've already done a few workouts without logging them, so I'll just start where I am at now here, which is 4th workout.

What I'm doing is this:

Upper:
Chest RP set
extreme chest stretch
Shoulder RP set
extreme shoulder stretch
Triceps RP set
extreme triceps stretch
Back width RP set
Back thickness RP set
extreme back stretch

Lower:
Biceps rp set
forearms s set
extreme biceps stretch
Calf rp set
extreme calf stretch
Hamstring RP set
Quad RP set
quad set will vary a bit. I'll probably more often than not do one heavy set on one exercise and then one high rep on the same or another exercise
extreme quad and ham stretch

Alternating these, training 3 times a week (mostly)

I start by picking 3 exercises for each muscle group, and use one of those the first time, the second the second time, etc. When I stop progressing in an exercise it will be exchanged for another. This "rule" I might go around a bit due to limitations because of my back injury.

I won't be doing much heavy squats or DLs with this program because my back is injured.

This is very different from what I'm used to (full body 3-4 times a week, many sets, etc) and will make for a cool change for me. Only one exercise per muscle per day and less frequency. Very intense since everything will be going to faliure. I'll do 3 "sets" so to speak of RP. I lift to faliure, take 12-15 breaths, lift to faliure again, take 12-15 breaths, lift to faliure a 3d time, then I'm done with that muscle for that day.

I'm no expert with Doggcrapp, but if you're wondering about something you can google doggcrapp or ask me. Hopefully Mreik will look in here from time to time to give some hints :p

About time I started a journal again, my last one kinda stopped when I got injured.
 
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Sounds interesting mate, do you think your backs going to be injured for some time to come then because its been injured a while now hasn't it.

Are you going to squat and DL, but just at a lighter weight or what. Good luck with this sh1t Karky lad :)

Ill be perving here, i mean posting here and checking up ;)
 
I think I'll be squatting very lightly, only to parallel, with a belt.. slow negatives so I won't have to use a lot of weight.. mostly as a second exercise for the quads, though. I will do one heavy with low reps and one lighter with high reps as sort of a widow maker set to fry em. I guess I should edit that in the top post. But now I'm heading to the gym!
 
Sunday 17.08.08

Lower workout

Biceps:
DB curls RP: 14,3,2 @12kg dbs

Forearms:
reverse false grip curl SS: 6 @10kg dbs

doing curls for forearms right after biceps curls probably won't work out :p

Hamstrings:
Reverse lunges (4.5 fot) RP: 15,5,5 @14kg DBs No faliure here

Failing on lunges is hard to do, you can pretty much always tweak and cheat yourself up resulting in endless reps with horrible form

Quads:
Supported pistol squats SS: 5 @BW

Leg press SS: 60 sec @60kg

I forgot extreme stretching for the legs.. no idea how, didn't remember before I had showered :( I also forgot calfs before legs, but did them after

Calfs:
Seated smith calf raise RP: 20,9 @130kg

Too little weight, will use more next time. Didn't really get to faliure and stuff..

Extreme calf stretch. Basically just sitting there with the weight pushing my heels down.

PWO: 40g protein 80g malt 5g creatine. This is my standard from now on.
 
Oh and one more thing:
I'll be using kg instead of lbs, it's a pain in the ass to calculate everything every time and it takes too much time. Besides, kg sounds much more hardcore.. it even looks more hardcore.. what the hell is lbs about anyways?
 
Karky said:
Oh and one more thing:
I'll be using kg instead of lbs, it's a pain in the ass to calculate everything every time and it takes too much time. Besides, kg sounds much more hardcore.. it even looks more hardcore.. what the hell is lbs about anyways?
Click to expand...

LOL i agree.
 
I will be visiting once in a while, Karks.

Wish you much luck with this "Dog Sh@t!"

Keep stepping in it, baby! :)

Good luck!

Best wishes

Chillen
 
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Karky said:
Oh and one more thing:
I'll be using kg instead of lbs, it's a pain in the ass to calculate everything every time and it takes too much time. Besides, kg sounds much more hardcore.. it even looks more hardcore.. what the hell is lbs about anyways?
Click to expand...

But poundage numbers are higher than kilo numbers, therefore poundage numbers are the winner! :argue:

Good luck with your training, amigo.
 
dang, legs tomorrow and I'm still REALLY sore from last leg workout.. I think long stride lunges and pistols were too hard to recover from.. although I'm hoping that it's just because I haven't done long stride lunges in a while. Regardless, if soreness doesn't get better I can't train legs tomorrow. It feels like it's on the brink of inflammation.
 
What are you doing for it?
What I found helped:
Don't do anything that hurts, stop if it hurts.
Do squats, go light so it doesn't hurt and build up, stop when it starts to hurt just a little bit.
Lunges and pretty much all single leg work doesn't hurt (didn't for me) use it to get your glutes up
Don't stretch the hip flexors, stretching them aggrivates the problem (when you stretch you push the femur anteriorly, which is what the whole problem is)
stretch the quads
stretch the hamstrings

That's just what worked for me. You could try and see if it works for you too.
 
Typhon am i right in saying your the first member with over 500 rep?
 
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