Hey Tatsu,
Thanks for aharing. I tried dogcrapp once but found that it took too long and was really taxing my ability to recover so dropped it after a few sessions. It is a really tough program which was admittedly just too much for me though I do use some rest pause here and there.
Monday 31 Mar 14
Chest
High incline bench press
Bar x 15, 10
60 x 15, 10
100 x 12, 8-crap this was hard
140 x 2-smooth but would fail the 3rd rep
120 x 6
100 x 12+3+3+2
Low incline dumbell press
40 x 14, 12, 12, 11-49
Bw dips
20+10+7+7+6+5-55
Machine flies
61 x 15
82 x 12
103 x 8
68 x 15+5+some partials
Called it a day. Perform ance was off today.
Tuesday 1 Apr 14
Back
Pulldowns
49 x 15
63 x 12
70 x 10
84 x 6 + 70 x 8
Bent over rows-its been awhile
60 x 15, 15
100 x 12, 10
140 x 6
100 x 15
140 x 10
160 x 3-way too heavy was yanking the weight up
One arm dumbells
40 x 10
55 x 12
70 x 10
85 x 10
Chest supported rows
22 X 12
32 X 12,12,12
Straight arm pull downs
Worked up to stack x 15
Back off 3/4 stack x 20
Hyperextensions
Bw x 30
Reverse hyper using the preacher curl bench haha
Bw x 17, 12 really uncomfortable coz the bw is on the abs
Called it a day. Weak back workout. I am seriously wondering where my strength has gone.
Wednesday 2 Apr 14
Shoulders
Military Press
Bar x 15,15
60 x 15, 10
80 x 5
100 x 4
110 x 2
100 x 5
80 x 14+3+2+1
Lateral raise
14 x 8x8 20-25s between sets.
Stretchers
20 x15
23 x 15
28 x 12
33 x 10
28 x 10
Face pulls
Some x some
Bentover rear delt raise
14 x 15, 15, 15, 15
Called it a day decent session.
Thursday. 3 Apr 14
Arms
Cgbp
Bar x 15, 10
60 x 20, 10
100 x 10, 8
140 x 3, 3, 3
Pin wheels
22 X 10
28 x 10
32 X 10,8,8
Military Press
60 x 15, 10
80 x 5
80 x 12
One arm dumbell floor press
40 x 20, 15, 15 +5
Incline curls
12 x 15
14 x 14
16 x 12
20 x 8, 6+ 2
Light. Cable. Pressdowns
60 reps
Called it a day. Threw in some militaries coz training partner was doing shoulders hah.
Friday 4 Apr 14
Legs
Squats
Bar x 10, 10
60 x 10, 10
100 x 10, 10
140 x 5
180 x 2
220 x 2-all out had trouble racking the bar due to the stupidly deep v hooks.
Front squats
60 x 12
100 x 12
140 x 6
160 x 2
Leg press
120 x 10
160 x 10
200 x 10+10+10
Seated hamstring curls.
45 x 12
65 x 12
75 x 12+5+3
Good session apart from the scare I got from being unable to rack. Damn it will have to set the hooks lower which screws up the set up. Better that than being injured. 220 was slow 2nd rep was even slower.
Tuesday 8 April 14
Chest
High incline bench
Bar x 15, 10
60 x 15, 10
100 x 12, 6
140 x 2+1-50/50 on rep 3 so elected to to rest pause it.
120 x 5+1+1
Low incline dumbell
40 x 20, 20, 11 - sone dumbass hit my elbow with a dumbell and got me all fired up.
Machine flies pressing handles for 2s
61 x 15
82 x 12
103 x 9
117 x 7 +68 x 12+ 47 x 15 partials
Facepulls
1/4 stack x 20
1/2 x 15
3/4 x 15
Stack x 15, 15
Bw dips
Bw x 25+13+10+8+8+5-69
Called it a day. High inclines were rubbish. Dumb kid could have hurt me if he were to hit me while I was in the middle of the set. Common sense is not so fucking common apparently.
Wednesday 9 April 14
Back
Pull ups dead hangs
Bw x 10, 4-felt my ahoulder so decided to stop not that I do maany more anyway
Pull downs
49 x 15
63 x 15
77 x 10
84 x 6+70 x 12
T bars
35 x 20
50 x 15
65 x 12
80 x 10
100 x 15
One arm dbells
40 x 10
55 x 10
70 x 10
85 x 12
70 x 15
55 x 20
Stretchers
20 x 15
23 x 12
28 x 12
33 x 7+23 x 10
Hyperextensions
Bw x 20
+20kgs x 15, 15, 15, 15, 20
Called it a day. Lighter weight higher reps.
Thursday 10 April 14
Shoulders
Military press
Bar x 15
60 x 15
80 x 6
100 x 3
110 x 2-2nd rep was a battle wtf
80 x 15+4+1
One arm press
22 x 15
32 x 15
40 x 10/8 R/L
32 x 20
L side was clearly struggling with the 40 kgs
Lateral raise
8 x 8 with 12kgs 20 s rest
Rear delt machine
Lots
Called it a day.
Friday 11 April 14
Front squats
Bar x 20, 10
60 x 15, 10
100 x 12, 6
140 x 5
160 x 2
180 x 0-one way ticket
Back squats
60 x 15
100 x 12
140 x 15 -aiming for 20 but ran out of gas and balls.
Single leg seated hamstring curls
45 x 10, 10, 10
40 x 15
Single leg extensuons
Worked up to half stack x 12
Cqlled it a day. What the heck 140 is now challenging. Brilliant well at least I don’t have to waste time loading more weights. I will get 140 for 20 next time round.
Monday 14 April 14
Chest.
High incline bench
Bar x 15, 10
60 x 15, 12
100 x 12, 10
140 x 1, 1 - wtf is this shit
120 x 6+2+1+1
Low incline dumbell
40 x 20, 15, 15
Facepulls using the pull down machine
Plt 16 x 15
20 x 12
23 x 12
28 x 8
Dips wide
Bw x 20
+20 x 15
Bw+40 x 8 + bw+20 x 6 + bw x 10
Machine flies squeezing and hokding handles
Plt 61 x 15
82 x 12
103 x 10
Called it a day. Qeak sauce.
Tuesday 15 April 14
Back
T bit crs
35 x 20
50 x 20
65 x 12
80 x 12-felt my lower back.
100 x 12
115 x 7
Pulll downs
49 x 20
63 x 15
70 x 15
84 x 7 +70 x 12
Dumbell rows
40 x 15
55 x 15
70 x 20
Stretchers
20 x 15
23 x 15
28 x 12
33 x 10 +23 x 12
Chest supported rows
32 x 10, 12, 12, 15
Old school straight arm pull downs
Worked up to stack x 12
Hyperextension
Bw +20x 12, 12, 12, 15
Called it a day. Lower back is fucked from sitting on my arse the whole day.
Need to bullet proof it as it has given me a bunch of problems lately.
Wednesday 16 April 14
Shoulders and arms somewhat
Military press
Bar x 15
60 x 15, 10
80 x 6
100 x 4
110 x 2
90 x 7+2+1+1+1
One arm dumbell press
22 x 20
26 x 12
32 x 12
40 x 12/8 R/L
32 X 20/17+3 R/L
Delt triad seated ( 10 reps front raise + 10 reps lateral +10 push away over head presses…)
10kgs x 3 sets
Rear delts machine
Plt 40 x 15
61 x 12
68 x 12+40 x 15
Incline dumbell curls
12 x 15
14 x 15
16 x 12
18 x 6
20 x 8
Called it a day. Delt triad and resr delts were done really slow with a pause and after the two power exercises. 10 kg dumbells got challenging at the end surprisingly . don’t seem to be progressing much.
17 April 14
Legs or so I thought
Lower back was killing me so I did a lot of stretching and stuff
Front squats
Bar x 15, 10- lower back felt funny so stretched some more
60 x 15. 10- stretched more
100 x 12, 5 felt bad
140 x 5 not too bad
160 x 2-on the third rep my lower back gave out which had never ever happened. Ended the set right there.
Seated hamstring curls one leg at a time
6 sets of 12 with plt marked 45-50
Leg extensions single leg
3 sets of 10 with plt marked 50
Plt 75 x 8+ 45 x 15+5
Aggressive stretching and called it a day hurta to walk even standing is uncomfortable. Hamstring s and glutes are way too tight. Feeling like crap now. Need to bullet proof the lower back.
26 May 14 Monday
And I’m back and boy do I suck
Chest
Flat bench
Bar x 15, 10
60 x 15, 10
100 x 12, 8
140 x 3 paused
160 x 1 failed on 2
140 x 4 touch and go
Incline press
60 x 12
100 x 5
120 x 3
Dips
Bw x 15
+15 x 12
+30 x 10
+45 x 6
Machine flies
3 x 15
Called it a day. Keeping it simple. BW 103kgs with a faint 6 pack which does not do anything for strength. I am weak. started eating properly again hope to regain some strength and size before Ramadhan next month.
27 May 14 Tuesday
Back
Deadlifts for shits and giggles been a long time so yeah
60 x 10 felt ok
90 x 6
120 x 5
150 x 3
180 x 2
200 x 2
220 x 1-nice and easy
150 x 6 sumo +150 x 6. Conventional and I felt my R mid back. Fuck.
Pull downs
49 x 15
62 x 12
77 x 10
One arm dumbell rows
40 x 10
55 x 12
70 x 12
Stretchers
20 x 13
23 x 12
28 x 10
33 x 8
Face pulls
Worked up to stack x 10
Called it a day. Whole day of meetings and slouching in my chair back was sore even before the session. I guess exacerbated it during the sumo with light weights. Bw still 103kgs.
29 May 14 Thursday
Shoulders and arms
Military press
Bar x 15, 10
60 x 15, 10
80 x 6
100 x 4, 2+1+1+1+1- wtf
80 x 14+2+2+2
One arm dumbell press
22 x 10
26 x 10
32 x 10
40 x 7
Pinwheels
22 x 10
24 x 5
28 x 5
32 x 10, 8
Skull crushers
Ez bar +40 x 10, 9, 8
Dips
Bw x 26+13+10
Incline curls
16 x 10
18 x 10
20 x 10
Javelin press
20 x 12
25 x 12
30 x 12
Lat raise +front raise combo
8 x 15
12 x 15
14 x 12
Called it a day. Heck of alot of volume. Whole back is still sore.
30 May 14 Friday
Legs
Seated leg curls
45 x 15
55 x 12
75 x 10
95 x 10
Front squats
Bar x 15, 10
60 x 10, 10
100 x 10, 6
140 x 3
160 x 2
Goodmornings
60 x 15, 10
100 x 12, 10
120 x 12
100 x 15
Finished up seated leg curls
95 x 10, 8
Lunges
20 x 10
26 x 8
32 x 6, 6
Seated extwnsions
1/2 stack x 10
3/4 stack x 10
Stack x 9+1/2 stack x 10+1/4 stack x 15
Some rear delt machine work
Called it a day tough really sore .
29 Jul 14
Back again after the fasting month and inconsistent training.
Bench
60 x 15, 10
100 x 12, 5
140 x 3, 3
100 x 10+4+3
Facepulls
1/4 stack x 15
1/2 x 10
3/4 x 10
Stack xsx 10
High incline dumbells
40 x 15, 12
Called it a day. Bw 100kgs. As expected weak as a kitten after ramadhan and sporadic training the past few months. Gassed easily. I am going to be sore tomorrow. Also my r shoulder seems to be screwed up hurts when I attempted dbell flys with relatively light weight. This is depressing.