Progress' Progress

[Progress]

Long-time lurker here, getting back into the gym after a years break.

Doing DoggCrapp training, M/W/F alternating workouts 1 and 2. Google it if you don't know about it.

1

Chest
Incline Smith/Incline DB/H.S Press - Then stretch

Shoulders
Front Smith/H.S Press/DB S.Press - then stretch, palms up, walk out onto heel

Triceps
CG Smith/Dips/CG Incline - then stretch, hold DB push down with head

Back W
Chins/Pullups

Back T
BB Row(6-9, 9-12)/Deadlift(6-9, 9-12)/Hammer Row - The, Hang stretch after

2

Biceps
DB Curl/EZ Curl/Rev Curl - then stretch palms down, squat

Calves (Slow -ve Stretch at bottom)
Smith/Leg Press

Quads
Squats (6-10 5 min 20) then sissy squat stretch, throw under bar.

 

[Progress]

This is to track progress, and show my experiences with this program.

Started eating more today, will count protein grams soon enough (aiming for 2x B.W). Warmups are 2-4 sets before the one restpaused set.

First workout ever with rest-pausing and stuff, still getting the hang of some of the extreme stretching. Weights in KG.

Incline Smith Bench: 65 -x6,x2 (Too heavy a weight) 60 - x3, x1
10 sec static rep
30 second chest stretch, 22.5 kg DB

Hammer Shoulder Press: 30 - x9, x3, x1
30 sec stretch, haven't quite got the hang of it.

Dips: BW - x5, x2, x1
20 sec stretch, same as shoulder, needs work :trouble:

Pullups: BW - x5, x3, x1
10 sec negative

Hammer Row: 32 - x8, x5, x4
10 sec static rep
10 sec back stretch, need dipping belt and wrist straps.

Getting to grips with it, but felt like the most intense workout i've ever done. :cheer:

 

[Quagmire911]

What are you lifting for deads and squats?

 

[Progress]

An olympic bar and some weights

No idea atm though, like i said, first time back after over a year

I wasnt over 280 on squats before, but was over 300 on deads.

 

[piranha45]

i hope this turns out to be a progressive thread.

 

[Quagmire911]

I know its recommened to have a certain strength base/advancement before doing DC, not sure if you know that. Your call I suppose.

Good luck.

 

[Progress]

Yeh, but why not go for it and see what happens

All i know is i cant move most of my body today, even given the break from lifting thats impressive. If things start to get messy, we'll give it a miss though, so i'm prepared for it to start sucking for me. Lets hope it doesnt

 

[Progress]

Alt DB Curls: 15 - x10, x3, x2
20 sec Stretch for biceps, holy **** this is painful.

Calves were just using leg press machine on full, doing the -ve stretch DC dictates after each rep.

F.A, 2x10 Rev Curl Machine, 28kg

Quads were 182kg on leg press machine, 20 repper.
Power racks had queues for them, had a train to catch :nono:

Quad stretch is weird, need to get to grips with it properly, going to practice at home .

Good program so far. Wonder how sore I'll be tomorrow :cuss: