What’s your YouTube channel? I’d be interested in seeing either videos or reading about your experiences with DC training.
My shoulders and arms day were taking forever to finish, thats the only downside.
Hi, my youtube channel is about professional bodybuilding. You can think of me as the Turkish Nick strength and power. He has a 1 million subs and i have 6000 but still 
Doggcrapp is hard man. Doing double rest pause on upper body exercises, doing quads at the end and finishing them with a 20 rep widowmaker set is even harder. Extreme stretching is not so much fun as well.
But i loved it after a while. You use a 2 day split, workout a and workout b. You train 3 days a week so you hit every muscle twice in 9 days. I never trained with such high frequency and my wife recently said i looked a little bit bigger. My bw didnt change but maybe better body composition?
I dont know but i will keep doing it.
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I decided that i wont be able to continue Doggcrapp. Its just too hard and uncomfortable for me.
I switched to the 4 day john meadows split that i used in 2017/2018.
28.12.2020
Back
One arm barbell row 12-12-12-12-15
Dumbbell pullover 3 * 12
Inverted row 10-10-8
Dumbbell rear delt row 2 * 12
Incline y raise 2 * 12
How we doing towards this man?
I couldnt clean it from the floor
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30.12.2020
Chest & Shoulders
Incline barbell press 12-10-8-6-5
Low incline db press 8-7-6
One arm db lateral raise 12-12-12-15
One arm db shoulder press 10-10-9-9
Incline db front raise 15-12-12
Depth push up 3 * max reps
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01.01.2021
Legs
Barbell split squat 3 * 12
Heels elevated narrow stance back squat 3 * 10
Landmine sumo squat 3 * 10
Dumbbell leg curl 3 * 12
Dumbbell calf raise 3 * 15
04.01.2021
Biceps & Triceps
Seated db curl 10-8-8
Incline close grip bench press 12-12-9-7
Seated ez bar french press 3 * 12
Hammer curl 12-10-10
Dumbbell kickback 3 * 12
Concentration curl 3 * 12
06.01.2021
Back
Chest supported one arm db row 4 * 12
Elbow out db row 3 * 12
Db pullover 3 * 12
Inverted row 2 * 10
One arm barbell row 2 * 10
Incline y raise 2 * 12
08.01.2021
Chest & Shoulders
One arm db side lateral raise 4 * 15
Ez bar reverse grip overhead press 10-10-8-7
Low incline db press 8-8-6-5
Neutral grip incline db press 8-7-6
Dumbbell front raise 12-10-10
Dumbbell floor press 10-7-5
11.01.2021
Barbell split squat 3 * 12
Landmine sumo squat 3 * 10
Heels elevated narrow stance back squat 3 * 10
Toes elevated db romanian deadlift 2 * 10
Single leg db calf raise 1 * 20
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i suck at keeping a training log, thats obvious.
however i will do a 2 month experiment in august-september and write down every training session.
my wife and son will be gone for 2 months and i will have a lot of time.
so after training 3 days a week for years, i will switch to training 4 days a week.
i designed the below split for my own priorities.
back / front and rear delts
biceps / triceps
lower body
chest / side delts
i took this entire week off and will have a frest start on august 1st.
i am so excited and i just cant hide it…
this is how i look at the moment. weight approx. 72,5 kg.
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im one of the most inconsistent people when it comes to logging but i love recording my workouts from time to time because it feels good to look back a few years later.
i will be trying something new during the winter. john jewett says in order to increase overall muscularity, you should focus on back and leg workouts.
i am a 10-12 guy but for back and legs, i will be training heavier than normal and go as low as 4-6 reps in the final sets of some major exercises.
29.10.2024
legs
dumbbell squat (holding 2 dbs at arms length)
10 - 10 - 10 warm ups
8 - 6 - 4 working sets (increased weight each set)
dumbbell romanian deadlift
10 warm up
10 - 8 - 8 working sets (increased weight each set)
i could have done one more set with heavier dbs for 6 reps but i have trust issues with my lower back since im 41 now. i will definitely climb up the weights though.
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November 2nd 2024
Push
Incline bench press
12-10-6-4-4
Incline db press
8-8-3 (i increased the weight too much on last set. my actual goal was 5-6 reps)
One arm lying side lateral on incline bench
12-12
Standing one arm side lateral
12-12
Overhead db triceps extension*
15-12-12-12
*i stay in the stretch position for at least 2 seconds in every rep. that makes a big difference imo
i stopped doing overhead presses for a while. i just do side laterals for delts because i want a rounder, more capped look. i also started doing two incline presses in same session. i want to build up my shelf area. lets see if i can still improve at age 41.
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November 6th 2024
Pull
One arm db row
12-8-8-8-6
Chest supported elbows out db row
10-10
Db shrug
12-12
Concentration curl
12-12-8-8
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my lower back doesnt let me train legs in 4-6 rep range.
today it felt like a time bomb so i had to stay in 10-15 rep range.
i will keep using 4-6 reps in push and pull workouts.
November 8th 2024
Legs
BW squat 15 reps as warm up
Goblet squat (medium stance)
15-15-15-10
Db leg curl
15-15-12
Landmine sumo squat (wide stance)
15-15-15
I increased the weights in every set of every exercise.
Since the intensity was lower, i could have added more exercises and more volume overall but it was my lunch break so i had to finish it in an hour.
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November 11th 2024
Push
Incline db press
12 - 10 - 8 - 5 - 4 + 4 partials from bottom
Incline bench press
8 - 8 - 5 + rest pause 3 more reps
incline one arm db lateral raise
12 - 10
standing one arm db lateral raise
12 - 12
overhead dumbbell triceps extension (2 second stretch in every rep)
15 - 12 - 10 - 10
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November 15th 2024
Pull
Chest supported elbows out dumbbell row
4 x 10
One arm dumbbell row
8-6-6-8 (last set back off)
Standing db curl with Fat Gripz
4 x 10
Dumbbell shrug
2 x 12
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