Can someone critique my doggcrap routine?

[El Diablo]

Here it is...thought id try something new for strength gains.

Monday: Chest, Shoulders, Triceps, Back


Wednesday: Biceps , forearms, calves, hams, quads


Friday: Chest, Shoulders, Triceps, Back




Workout 1: (monday)

Chest

incline bench 3 sets (2 warmup)
flat bench 3 sets (2 warmup)
decline bench 3 sets (2 warmup)

Shoulders

Seated Dumbell press 3sets (2 warmup)
Standing barbell press 3sets (2 warmup)
Stand.dumbell laterals 3sets (2 warmup)

Triceps

Skullcrushers 3sets (2 warmup)
Tri.pushdown 3sets (2 warmup)
Frenchpress 3sets (2 warmup)

Back

bentover barbell rows 3sets (2 warmup)
pullups 3sets (2 warmup)
seated cable rows 3sets (2 warmup)

back 2

deadlift 3sets (2 warmup)
tbar row 3sets (2 warmup)


Workout 2: (wednesday)

Biceps

standing barbell curl 3sets (2 warmup)
seated dumbell curl 3sets (2 warmup)
preacher curls 3sets (2 warmup)

forearms

reverse barbell curls 3sets (2 warmup)
reverse dumbell curls 3 sets (2 warmup)
incline hammer curls 3sets (warmup)

calves

seated calf raises 3sets (2 warmup)
stand. calf raises 3sets (2 warmup)

hams

hamstring curls 3sets (2 warmup)
stiffleg deads 3sets (2 warmup)
ham press 3sets (2 warmup)

quads

legpress 3 sets (2 warmup)
squats 3 sets (2 warmup)
extensions 3 sets (2 warmup)

Friday:

Chest

incline bench 3 sets (2 warmup)
flat bench 3 sets (2 warmup)
decline bench 3 sets (2 warmup)

Shoulders

Seated Dumbell press 3sets (2 warmup)
Standing barbell press 3sets (2 warmup)
Stand.dumbell laterals 3sets (2 warmup)

Triceps

Skullcrushers 3sets (2 warmup)
Tri.pushdown 3sets (2 warmup)
Frenchpress 3sets (2 warmup)

Back

bentover barbell rows 3sets (2 warmup)
pullups 3sets (2 warmup)
seated cable rows 3sets (2 warmup)

back 2

deadlift 3sets (2 warmup)
tbar row 3sets (2 warmup)


I change the excercises up every two weeks...New to the doggcrap training, does this look right ???

[hybrid]

Unless your on a cycle, this is way too much volume for one workout. Even on a cycle it is too much per day. Split your back and chest onto different days for sure. Also, you do not need to do warmups for each different excercise of the same bodypart.. Just warm up before the first set of each bodypart. I think you would do better if you simplified things.

[vulgarpower]

I had a routine about the same for 6 weeks and it all it did was tire the hell out of me and hurt my mass gains. I went with less volume more wieght,focused more on form in just a few basic excersises.I made massisve gains in just a month.

[saboudian]

That is not a dc routine. You have not read anything related to dc.

[bermich]

Tris, shoulders and chest in one workout is not a good plan. isolate two muscle groups per workout. Try not to mix legs and upper body in at the same time. Keep blood flowing to either the upper or lower body at one time. You get better pumps.

Shoulders: I dont see the difference in standing and sitting military. They are both the same exact movement. Try doing shrugs, upright rows and dumbell military.

[Royal_Mako_Rumble]

Bro im personally getting trained by Dante Doggcrapp through corespondence, it is similar to DC training but yeh Dante found me to be overtraining before i started Training with hinm..

[scottninpo]

that is not a DC routine, read the entire article again, maybe two or three more times

[Spoon]

Bro its very different from a DC training routine. you should only perform one excercise per body part per workout. You are obviously doing 3 for chest. pick only one, following chest workout pick another and so on til you get back to the original.

Spoon

[El Diablo]

Ok ok...I took your advice everyone Saboudian yes I did read over it, but I guess not well enough. Here is what I did today...doing this right yet?

Chest: Flat Benchpress 3 sets. 12, 10 , 10

Shoulders: Uprightrows 12, 10,10

Triceps : 10,10,10

Back: Seated cable rows 12, 10 10

...Why do I still have a feeling I didnt do this right.?.

[saboudian]

Read the article again. Its very important to completely understand the system before u begin.

[AbsolutelyLethal]

Here Ill simplfy it down Diablo...

You do ONE exercise per bodypart(back is two though...), per workout...

What you do, using the exercises you listed...

Flat Benchpress...Pump out as many as you can(aim for 6-12)...Explode up on the positive and do a 6-8 second descent(negative) of the weight towards your chest on each repitition...Your last rep should involve you struggling to get it up and then you going back down with a 6-8 negative that a spotter pulls off and racks...
Take 15-20 seconds to regain your breath...Get back in and pump as many as you can(another 3-6), again struggle to get it up and go back down and then have it racked...
Again Take 15-20 seconds to regain your breath...Get back in and pump as many as you can(another 2-6), again struggle to get it up and go back down and then have it racked...This time though, immediately pick the bar up and do a static, hold the weight 4-6" from the top for 30 seconds...Do the fly stretch for 60 seconds and your done. If you did 185 10 then 5 then 3, WRITE it down that you did 185 X 18 reps. Next time this workout comes up either do 195 X 16 or again 185 X 20+...Increase the weight or reps...If thats not possible, new exercise time...


Upright Rows
Go wide, and follow the above. Pump the reps out with a slow negative until failure. 20 seconds and repeat. 20 second and repeat. Static. Shoulder stretch with the bar(in thread!) Shoulder done...

Tricep Exercise...Same as above with Set to failure, 20 sec rest then set, 20 rest then sec...Tricep stretch

Back Width first
Do some pulldowns(whatever grip), assisted pull ups, machine pulldowns, etc. Same as above with Set to failure, 20 sec rest then set, 20 rest then sec...

Back Mass = Rows
Same as above with Set to failure, 20 sec rest then set, 20 rest then sec...Back stretch

You should have 6 workouts...Pick your 3 favorite exercises for each group and make 6 routines...What you will do is a MWF(in other words every other day then 2 days off) schedule. First week 1A, 1B, 2A. Second Week 2B, 3A, 3B. Repeat. A= Chest, Shoulder, Tricep, Back Width, Back thickness. B= Bicep, Forearms, Calves, Hammies, Quads.

After 4-6 weeks I believe DC advocates resting by doing 2 week with normal workout style of multiple exercises and sets. Then get back to the DC style

[withoutd0ubt]

dc routine says one full blown balls to the wall set per muscle followed immediately by an 'extreme stretch'.

i reapeat

ONE SET PER BODY PART

[El Diablo]

Thanks for the help guys...I started it monday after I read it another couple times Finally understand it fine...i like the way it makes me feel too.

Here's what I did if any body gives a f uck lol

Chest: Flat bench

My one warmup set of 12 reps...
Set 1 of 10 reps
(then i did negatives), then static...
Triceps
Frenchpress

1 warmup set of 12, did my set of 10, (went into negatives)
then went static..

Shoulders
Upright rows..warmup of 12
Set of 10,

went static...

Back width:
Seated cable rows

Warmup set of 12, did my set...then went static

Back thickness:
deadlift

[AbsolutelyLethal]

Its sounds like you either did it wrong...again...

1) It sounds like you did 1 straight set of 10 reps...Ten isnt enough...It should be either a rest pause set as I described of like 8-4-3 = 15 reps or like a set where you fail at 8-10, still holding the weight you pump out an additional few reps after a few minutes, etc.

Heres how DC described it...
"...with an extremely heavy weight and at 12reps I want to quit.....but somehow, someway I make myself do 13, then the 14th, the 15th--my face is now beet red and I’m breathing like a locomotive yet I 'will' myself to do another rep, another, another---with two more reps to go till 20, I feel faint but I am going to ****ing do it because "I am not driving my car home thinking how I pussed out and didn’t make it"....19.....and 20 goes up agonizing slow and I am thinking to myself "oh please, please go up"----done!"

2) "then I did my negatives"

You should be doing the same negative every rep..Shoot for 6-8 seconds....

3) Extreme stretches at all?

[El Diablo]

OK OK I get it now! You can do one warmup, but the set you do is to the EXTREME! I get it thank God lol. ...I was just stuck on the, "How can one fu cking set work like that?" type thinking...Thanks a ton though bro, i'll keep everyone updated on how its going for me if anyone cares. lol I'm cutting as well...so this is kinda like cardio