Just finished my first week of the 4 day program for Big Beyond Belief. I think I like it. I changed over to a close stance bodybuilder type squat, not sure how I like that yet, but it was harder and I could def feel it in my quads more. If I keep doing that type squat I probably need to add in some RDLs or leg curls.
Squat 3 x 8 - 225
Incline BP 3 x 8 - 175
Rows 3 x 8 - 135
Standing calf raises 2 x 12 - 225
OHP 1 x 8 - 135
Hammer curl 1 x 10 - 50s
DB Standing tri ext 1 x 12 - 50
4/25/16
DB Rows 4 x 15 w 50s
Incline BP 2 x 15 w 155 and 2 x 15 w 135
I had to cut it a little short last night. Skipped the bicep and calf work. I will try to make that up tonight.
Due to time constraints caused by baseball season #2, softball season and pageant season, I have had to split up my work.
4/27/16
AM
DB Curls 4 x 15
Tri Ext 4 x 15
PM
OHP 4 x 15
Squat 4 x 15
Hanging leg raise 4 x 15
4-28-16 PM
DB rows 4 x 12
Calf raises - seated 4 x 12
Squat 4 x 12
4-29-16 AM
Lateral raises 1 x 10
DB curls 1 x 10
Calf raises - standing 2 x 10
Before I left for work I successfully lassoed an escaped rabbit with a lunge whip. First time doing that with a rabbit. I do have a similar prior experience with a rooster though.
5/2/16
Incline BP 4 x 15 - 165
Chest supported DB rows 4 x 15 - 25s
Standing calf raises 4 x 15 - 225
EZ curls 4 x 15 - 40ish
5/4/16
OHP 4 x 15 - 100
DB Tri Ext 4 x 15 - 50
Squat 4 x 15 - 195
Hanging leg raises 4 x 15
I think this is working. I am getting noticeably bigger and bodybuildery looking. Especially arms. I have never dedicated this much time to direct arm work. I intend to introduce some tabata this weekend and see if I can drop some BF.
Trying to do a kettle bell swing tabata workout the morning after leg day is a very poor idea.
I do not have the time to stick with a program and feel like I am accomplishing anything. Big Beyond Belief was going well and it is probably a very good hypertrophy program but I unavoidably miss too many days to try to do it. I fell like I got bigger while I was on it for the few weeks that I did it. So… I am back to a push-pull-legs type thing seeking hypertrophic glory.
This week
Monday:
Chest - Back - Calf - Biceps
A1 - Incline BP 6x6 w 185
A2 - DB rows 6x6 w 80
B1 - Standing calf raises 6 x 6 w 295
B2 - EZ curls 6 x 6 w 80
Wednesday:
Shoulders - Traps - Triceps
Seated OHP 6x6 w 135
Standing tri ext w EZ bar 6x6 w 90
Shrugs 6x6 w 225
Thursday:
Legs & Abs
Squat 6x6 w 255
Hanging leg raises
Then this morning, the aforementioned ill advised tabata.
5-13-16
Bench 3 x 12 - 185
Pull ups 3 x 6 with bodyweight = good for me
DB curls 3 x 12 - 25s
5-15-16
SGHP - Ramp to 295 for a single then 2 x 5 w 225
Rear delt raises 1 x 30 w 10s and 1 x 20 w 10s
Side delt raises 2 x 12 w 25s
Front delt raises 1 x 12 x 25s, 1 x 12 w 50s and 25s
Forgot to do triceps. Work them in today with legs and abs.
5-16-16
Leg Ext 3 x 12 w 115
Stiff leg DL 3 x 12 w 115
100 standing calf raises with body weight
5-17-16
Incline BP 6x6 - 195
Chest supported DB rows 6x6 - 50s
Cross chest hammer curls 6x6 - 50s
Standing calf raises
5-19-16
Shoulders & Traps
Lying Reverse Flys 30, 25, 20 w 10s
DB Lateral Raises 8, 8, 12 w 25s
Paused Shrugs 3 x 12 w 135
100 BW calf raises
I am backing off on front delt isolation because my rear delts need some work and I want to get more balanced. I am only going to do front raises every other shoulder workout. I got the idea of high rep lying reverse flys from a John Meadows article talking about the abundance of slow twitch fibers in the rear delts. He may be right because I have never felt my rear delts pumped like this before.
DUDE!
One awesome thing about small, underused muscles is they grow fast. 
Last couple of days pressed for time so I used one working set rest-pause. I am sore as hell as a result. I may be on to something. In and out in 30 minutes of less both days. Would have been quicker if I didn’t have to spend half of my time setting stuff up.
Chest/Back/Bis/Shoulders/Tris
RP incline press with 185 - 14, 6, 3
RP rack pulls with 315 - 12, 9, 4
RP Concentration curls with 25s - 14, 8, 7
RP OHP seated with 135 - 14, 9, 6
RP Lying reverse flys with 15s - 25, 17, 15
RP CGBP with 135 - 12, 8, 5
Skwatz
6 x 6 w 275
I got them all “easy” this time. I will move up to 295 next week and probably not get them all for a while. I am going to try the rest-pause thing I did earlier in the week the next time I squat light and see how that works out. I read up on rest-pause and found articles on DC training, ect, that are interesting. I may give that a try as a full blown program.
Having read lots of material and considered things, I have decided to take up DC training for a while. If it works as well as reported by most, I should be ready for the Olympia stage, TV and movies in no time. If not, then I will work on something else. I like the sound of it and it seems that I would be able to fit 3 training days into my schedule fairly easily. I spent a long time doing CTs layers program and this seems to have many of the same principles. I plan to follow the standard DC program of A-B-A…B-A-B. I may make some before/after measurements and photos just to see how it works out.
A
Chest
Shoulders
Tris
Back - width
Back - thickness
B
Bis
Forearms
Calves
Hams
Quads
iBack in my commercial gym days I followed the two way DC training split for a couple years during the mid/late 2000’s. hands down made my best gains naturally doing that lay out. basic lifts, over load etc. I train at home now but I will still use the principles here and there. would love to get back to an all out attack. maybe this Fall. good luck and as dante has pointed out, for those of us over 35, up the reps on the first set
In the past couple of years I have set goals for myself during the summer months. One summer I set and met a goal of getting my bench over 300 pounds. I followed Dave Tate’s 6 week BP cure and went from 250+/- to 305 in 6 weeks. Another summer I took on CTs High Pull Blitz in an effort to SGHP 300 pounds. I took my SGHP from 250+/- up to 325. This summer I have set my sights on hypertrophy. I want to spend the next few months getting as big as I possibly can. Having researched and studied programs and tinkered around program shopping for a while I have decided that Doggcrapp is the way to go. It isnt a shiny, new program but from what I have read, it is effective and it may be just what I need to reach hypertrophic glory.
Obviously I should get started in the middle of the week. So:
5/25/16
EZ curls - (SS) 3 x 10 with 70
Hammer curls (SS) 3 x 10 with 25s
Standing calf raises - 30 reps on plates with 225
Squat (RP) 25 total reps with 225
Widowmaker with 135
I train at home so I am going to have to do some stuff different. ie: no calf machines. I tried to pause at the top and kept falling over one way or the other so I ended up just going to failure. I may rig something up later. The program calls for separate quad and ham lifts, but I think good old back squats will hit both for now. I didn’t want to over do it on the first day so the weights were not heavy enough. I will up them some next time and ease into this. 20 reps with 135 was easy while I did them, but after having already done 25 reps with 225, it made walking upstairs afterwards unpleasant.
I do not feel either version of hammer curls in my forearms. I need to switch and try reverse curls or simple forearm curls next time.
DUDE!
This will be fun to follow.
You are correct, SGHP’s a might damn good lift! Did those yesterday along with distance distance farmer walks. traps feel glorious, LOL. good luck with this DC blast.
You know there was another 3 day a week REST PAUSE workout I dabbled with for a while. similar to DC in a way. workout was BOSSHOGG, lol. google it. it’s actually not a bad layout
Some starting stats:
Weight: 222.5 - butt naked and empty
Measurements:
Neck: 18
Shoulders: 51
Chest: 49 1/2
Waist at belly button: 39
Waist where I actually wear pants: 38
Arms: Left - 15 1/2 Right - 16
Thighs: Left - 24 1/2 Right - 25
Calf: Left 15 1/4 Right 15 3/4
BF: Never measured it, but I have to be around 20%.
I had no idea that the right half of my body was exactly 1/2 inch larger than the left half. I tried to take some before pictures but I am apparently not douchey enough to take good selfies yet and I am a little skeptical of the prospects of asking my wife to take pictures of me in my underwear so I can put them on the internet. We will see about pictures later.
Current estimates on 1RM:
Bench - 300ish
Squat - 400ish
Dead - 400ish
SGHP - 300ish
I have not tested 1RM in quite some time on any lift. I am making an educated guess. At the risk of being burned at the stake, I hate dead lifting. So, most of my back thickness lifts will be rack pulls and SGHP.
I am on a TRT dose of Test-Cyp of 100mg per week. I supplement with magnesium, D3, fish oil and Copenhagen. Occasionally I also take B-12. I will have to basically double my protein intake to get the recommended 2 grams per pound per day. I already had about 50g with my latte’, peanut butter sandwiches and oat meal I had for breakfast today.
I feel that my strongest points are my traps and shoulders. My weakest points are my arms. I also need to drop quite a bit of fat. So, for the first time ever, I plan to use cardio/conditioning on non-lifting days. I will add some additional direct arm work at least once per week. My idea is to do some isolation sets the day after I work the arms heavy. CT wrote about this a while back (maybe the 915 program?).