rake922's doggcrap training log

[rake922]

Well people, I've decided to compose a Doggcrap training log. Here's a link which basically inspired me to give this system a whirl.

This log will be updated about four times a week until further notice.

Current Stats: 6'2" 215 age:23

group A= biceps -forearms -calves -hams -quads
group B= chest- delts- triceps - back width- back thickness

Mon: off
Tue: off
Wed: body parts from group A
Thu: off
Fri: bodyparts from group B
Sat: cardio and abs
Sun: body parts from group A
*then repeat with bodyparts from group B on Wed

[hardgainer12]

good luck bro. i tried it for a while but i stopped because i felt i wasnt ready yet. maybe in a couple years

[rake922]

Biceps: Preacher curls 95 lbs for 8 reps, rest 15 seconds, 1 more rep, rest for 15 seconds, 1 more rep then static hold for 20 seconds

Forearms: Behind the back wrist curls 95 lbs for 17 reps
*Bicep stretching*

Calves: Hack squat calf raises 60lbs for 11 reps while taking 15 seconds on the negative, a major stretch in between reps

Hams: Hamstring leg press pushing with heels 180lbs 15 reps, rest 15 seconds,3 more reps, rest for 15 seconds, more reps

Quads: Squats 185 for 10 reps 2 minute rest 135 for 20 reps
*Ham and Quad stretching*

[rake922]

Chest: Hammer strength chest press 270lbs 10reps, short rest, 3 reps, short rest, 3 reps, static hold
*chest stretching

Shoulders: Standing shoulder press 135lbs 6 reps, short rest, 2 reps, short rest, 2 reps, static hold
*delt stretching

Triceps: Skull crushers 20lbs on each end, 12 reps, short rest, 4 reps, short rest, 4 reps,
*tricep stretching

Back width: Underhand lat pulldowns 190lbs, 9 reps, short rest, 3 reps, short rest, 2 reps, static hold

Back thickness: Deadlifts 275lbs for 6 reps, 2 minute rest, 225lbs for 9 reps
*back stretching

[rake922]

Abs: side bends, leg raises, crunches
Cardio: a mile on treadmill

[rake922]

Biceps: Narrow grip barbell curls 45lbs rest pause 15,3,3 and a static hold

Forearms: Cable reverse curls 80lbs rest pause 8,3,3 and a static hold
*bicep stretching*

Calves: Seated calf raise 70lbs 10 reps while taking 15 seconds on the negative, a major stretch in between reps

Hamstrings: Standing hamstring curls 40lbs rest pause 15,3,3 and a static hold

Quads: Hack squat 180lbs for 10 reps-- rest 2 minutes-- 90 for 20
*leg stetching*

[rake922]

doing light weight to go slower and control the negative alot more.

Chest: incline smith machine 185lbs 7+2+2
stretching

Shoulders: smith machine front press 95lbs 10+3+3
stretching

Triceps: close grip bench in smith 95lbs 12+4+4
stretching

Back width: hammer strength pulldown 70lbs each side 10+3+2

Back thickness: barbell rows 95lbs 10+3+2
stretching

[C_Bino]

I have never really looked into this training method. But you only do one exercise and like one set for each muscle group? And take 4 days off per week?

Cool if it works for you but I could never do that little.

[rake922]

Biceps: hammer curls 30lbs 10+3+3

Forearms: reverse curls barbell 50lbs 10+2+2
*Bicep stretching*

Calves: donkey press machine 100lbs 12 reps

Hams: lying hamstring curls 70lbs 10+3+2

Quads: legpress 360lbs for 8 reps , 230lbs 20 reps
*Ham and Quad stretching*

[Smak]

Let's see some updated pics.

How's the training going?

[almostgone]

I have never really looked into this training method. But you only do one exercise and like one set for each muscle group? And take 4 days off per week?

Cool if it works for you but I could never do that little.

Actually, C_B, you do as many warm-up sets as you need to be ready for one all-out work-set. You can incorporate static holds and rest-pauses into the work set for extra stimulation. The stretching also helps a great deal.
If the rotation is run properly, you end up working a bodypart twice in 8 days. Also, you pick 3 favorite exercises for each bodypart and rotate between them. You keep a logbook of your lifts, and when you can't beat your previous reps/poundages, you must drop that exercise and pick another.

If you want some more DC info, drop me a PM.

AG

[rake922]

Let's see some updated pics.

How's the training going?

This log was suspended when my user account was suspended

[perfectbeast2001]

so now you are not suspended why not unsuspend the log?

[rake922]

so now you are not suspended why not unsuspend the log?

I keep 2 logs on my hard drive and simply don't feel like sharing anyways.

[IBdmfkr]

Actually, C_B, you do as many warm-up sets as you need to be ready for one all-out work-set. You can incorporate static holds and rest-pauses into the work set for extra stimulation. The stretching also helps a great deal.
If the rotation is run properly, you end up working a bodypart twice in 8 days. Also, you pick 3 favorite exercises for each bodypart and rotate between them. You keep a logbook of your lifts, and when you can't beat your previous reps/poundages, you must drop that exercise and pick another.

If you want some more DC info, drop me a PM.

AG

Ditto similar approach I'm taking with HIT training. I go 1on2off. Working great so far and I'm able to rotate my carbs easier than EOD.

[chest6]

when were u suspended

[perfectbeast2001]

I keep 2 logs on my hard drive and simply don't feel like sharing anyways.

mate you need to chill. Every time you post your either bitching about the rules or having a go at someone. I don't know why you bother coming here you seem to hate it so much.

[rake922]

mate you need to chill. Every time you post your either bitching about the rules or having a go at someone. I don't know why you bother coming here you seem to hate it so much.

What the heck

You asked me why I don't continue the log and I gave an honest and calm answer. Then you tell me I need to chill and I'm always bitching.

Wow man .. wow

[perfectbeast2001]

What the heck

You asked me why I don't continue the log and I gave an honest and calm answer. Then you tell me I need to chill and I'm always bitching.

Wow man .. wow

The answer you gave was basically that you stopped logging because you are sulking.I'm just bored of you. Every thread you appear in you have this anti AR **** everyone attitude. It's getting real old like your avvy.

[IBdmfkr]

[rake922]

[hardgainer12]

The answer you gave was basically that you stopped logging because you are sulking.I'm just bored of you. Every thread you appear in you have this anti AR **** everyone attitude. It's getting real old like your avvy.

haha whenever i saw hiraldo rivera as his avy i hated it!!! now the SC thing is creepin me out

[perfectbeast2001]

I was hoping this log would be the one positive post he had made recently. I was wrong.

[Steve80]

I tried the Iron Man hit which is similar to this, it did nothing for me, I actually lost size on it. However it was pretty good for getting my shoulder used to lifting again. Now im on a 3 day spit and shoulder feels decent.

[svarturer]

1234

[rake922]

rake, are you still using doggcrap ?
if so - how is it going for you

It's going well i guess

But their have been 2 set backs

1. I got minor whiplash like 1 month ago (took 7 days off it felt fine)

2. This weekend I have had a cold... so there's another 7 days off

[Hackamaniac]

perfectbeast2001 made sure he took the time to come in rake's log and bash him.. What a great guy...

Perfect beast is a very helpfull and liked member
U did the same thing you said he was doing dumbass

[C_Bino]

2. This weekend I have had a cold... so there's another 7 days off

MANNNN, dont be a girl. A week off cuz you got a cold? **** man I got a cold right now too, I wouldnt even consider takign a day off for a freakin cold nevermind a whole week. Damn take some vitamin c and go workout.

In fact if I mentioned to my training partner I wasnt training for a week cuz I had a cold first he would laugh cuz he would think Im joking. THen he would laugh at me and slap me as hard as he could in the face to get my ass in gear.

Just do it man you will be fine, get someone to slap you. My training partner has slapped me in the back of the head really hard before sets when I wasnt ready and it pisses me off so much that I train harder.

[*Narkissos*]

I keep 2 logs on my hard drive and simply don't feel like sharing anyways.

So i can lock this thread down then?

[svarturer]

1234

[Foskamink]

So i can lock this thread down then?

in b4 lock!

[Kale]

perfectbeast2001 made sure he took the time to come in rake's log and bash him.. What a great guy...

And who the fvck are you pray tell ?

[Foskamink]

rake922 rake922 is offline
suspended

[notorious_mem]

again?

[IronReload04]

I have never really looked into this training method. But you only do one exercise and like one set for each muscle group? And take 4 days off per week?

Cool if it works for you but I could never do that little.

ya 4 days 0ff each week

keep in mind, each muscle gets hit generally twice inside of 5 days

Its been said before that this program is right on the line of overtraining and growing

its that intense. its not for the faint of heart.


its one way that quite a bunch of guys believe in and are making extremely rapid progress

[IronReload04]

so i dont catch flack.

dante sais twice in 8 days. yes, inside of 8 days, its twice

however, confusingly enough

the split is m-w-f

if i do u body on m and f, that is twice in 5 days.

[RuhlFreak55]

again?

yes he's suspended again

[notorious_mem]

we should do a thread in the lounge on all the reasons rakes been suspended.lol