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DC TRAINING
WEEK 6 - Monday

Workout B2

Barbell Curls
LT @ 70 --->>> 12+8+6=26
TT @ 80 --->>>

FASCIA STRETCH: BICEPS

Palms Down Wrist Curls
LT @ 30 lbs --->>> 20
TT @ 40 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Calf Raises on Nautilus Leg Press Machine
LT @ 175 lbs --->>> 12
TT @ 175 lbs --->>> 12 (It was done very strictly with a minimum 15 sec pause on the down part and 5 sec neg)

Olympic Squats
LT @ 245 --->>> 4
TT @ 245 --->>> 5

Olympic Squats
lT @ 180 lbs --->>> 20
TT @ 185 lbs --->>> 20

FASCIA STRETCH: QUADS

Sumo Calf Raises on Hammer Strength Leg Press Machine
LT @ 210 --->>> 12+8+6=26
TT @ 250 --->>> 10+7+4=21

FASCIA STRETCH: HAMS

Diet

Meal #1 @ 2:00 pm: HUGE focachio break sandwich with tons of ham and a little bit of mayo and some green lettuce

Meal #2 @ 3:30 pm: 2 egg rolls with pork (pre-workout)

Meal #3 @ 5:45 pm: 500 ml of milk + 2 scoops whey + cornflakes

Meal #4 @ 7:30 pm: 1/2 can tuna

Meal #5 @ 9:30 pm: same sandwhich for lunch

Meal #6 @ 1:00 am: 250 ml Milk + 2 Scoops Whey

Meal #7 @ 2:30 am: 250 ml milk + 2 Scoops Whey

Overall Impression

lots of vids for today

me doing the widowmaker: http://www.youtube.com/watch?v=3YfKJMfPDPk

me doing 245x5 for squats: http://s81.photobucket.com/albums/j2...rent=245x5.flv

my warm with 225 for 1: http://www.youtube.com/watch?v=5Hj_wxI5Qm8

moving on to the workout: it was good. i am not happy im not progressing much on the heavy squats since my 5RM 4 months ago used to be 275, but im hitting PRs on widowmakers every time - inspite of having done them before at various intervals throughout my training.

so all in all PRs all around except heavy squats.

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Although you ARE powerbuilding, your focus is on adding muscle mass to your legs. Don't worry about what you are currently squatting, but rather continued progression. You probably hit that heavy PR for squats with Mark Rippetoe's program. There are major differences between that program and Doggcrapp.

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I can be found at
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^^^ i know, but i have lost a LOT of lower body strength after my shoulder injuries and after i lost 15 lbs in 15 days....i know what ur saying. i am not comparing mark to dc. i am merely saying that if i hadnt lost 15 lbs in 15 days the scenario would be VERY different

damnit...why the heck did i get depressed? depression sucks ass....

Additionally, your squatting depth is great for those widowmakers.

But, you're really making it hard on yourself with how much time you use with the bar on your back between reps. I used to pump out 10-12 reps before I had to start taking my rest between reps. It's hell on your lower back to keep the bar on you for over 3:30 seconds!

My advice is to try and pump out sets of 5 reps. By that I mean you want your legs to act as pistons banging out 5 deep reps with about a second of rest between reps.

Basically, do 5 perfect reps without standing up for more than a second or two. After 5 reps, take 2-3 deep breaths to clear your head, then proceed for 5 more. It's easier on the mind doing sets of 5 before earning a few seconds of reprieve to suck in some air.

Usually by 12-15 reps is when you start sucking wind standing up between every rep.

This method will allow you to go heavier and torch your legs instead of your back.

okie dokey captain.

will do sets of 5....actually, btw, i realized i should do sets of 5 after i hit 10 and by then i was fucked and half felt like throwing up and quitting...u see, i did the heavy squat set and this almost back-to-back and once i switched on the camera and got underneath the bar i was like "oh fuck....i didnt rest enough" but there was no turning back from there....

DC TRAINING
WEEK 6 - Tuesday

Diet

Meal 1 @ 11:30 am : 2 Baegels and Phili Cream Cheese

Meal 2 @ 12:45 pm : 2 scoops whey in milk

Meal 3 @ 2:00 pm : focachio break sandwhich with lot of ham + lettuce + mayo

Meal 4 @ 3:30 pm : 2 scoops whey + milk

Meal 5 @ 6:30 pm : 12 oz Steak + potatoes + chocolate cake + mushrooms + onions + steak soup (yeah i ate like a king )

Meal 6 @ 9:00 pm : Milk + Corn Flakes

MEal 7 @ 1:00 am : 2 scoops whey + milk

Meal 8 @ 2:00 am : 1/2 can Tuna

Overall Impression

feel good

DC TRAINING
WEEK 6 - Wednesday

Workout A3

Hammer Strength Bench Press
LT @ 160 --->>> 8+4+2=14
TT @ 160 --->>> 9+5+2=16

FASCIA STRETCH: CHEST

Upright Rows
LT @ 60 lbs --->>> 15+10+8=33
TT @ 70 lbs --->>> 15+10+8=33

FASCIA STRETCH: SHOULDERS

EZ Bar Extensions
LT @ 70 lbs --->>> 15+8+7=30
TT @ 80 lbs --->>> 15+9+6=30

FASCIA STRETCH: TRICEPS

V-Bar Pull Downs
LT @ 170 lbs --->>> 10+7+5=22
TT @ 180 lbs --->>> 10+7+5=22

Hammer Strength Rows
LT @ 230 lbs --->>> 15
TT @ 270 lbs --->>> 10

FASCIA STRETCH: BACK

Diet

Meal 1 @ 11:30 am : 2 Baegels and Phili Cream Cheese

Meal 2 @ 12:45 pm : 2 scoops whey in milk

Meal 3 @ 2:00 pm : focachio break sandwhich with lot of ham + lettuce + mayo

Meal 4 @ 3:30 pm : 2 scoops whey + milk

Meal 5 @ 6:30 pm : Cheese Quesadia

Meal 6 @ 9:00 pm : Milk + Corn Flakes

MEal 7 @ 1:00 am : 2 scoops whey + milk

Meal 8 @ 2:00 am : 1/2 can Tuna

Overall Impression

workout was awesome. but i have some more stuff to talk about. LOTS more. i think ive managed to crack my diet..

ok im gonna talk about several things here

1.) next week onwards im gonna be cruising for 2 weeks. this is what a cruise is:
2.) i have figured out why my diet is lacking. im wasting 3$ a day on coffee. instead, i now use that to buy 2 baegels in addition, i relize my bf must be aroung 15% so i need around 225 g of protein intake per day. right now, im getting in 250 min. but i think im dehydrated a bit. not good. also, my carb intake is REALLY low. im having multi-vit tablets so no issues there. but i now know what to do: increase carbs (hence the bagels)

3.) my weight has increased from 170 to 175 lbs. this means that over a period of 6 weeks with little cardio, ive managed to go from 165 lbs to 175 lbs. obviously all of this isnt pure muscle. but hey: im getting closer and closer to where i was at 180. the only drawn back to this whole thing is i have developed this slight paunch and i HATE it. i NEVER used to have a 6 pack, but i ALWAYS had a FLAT stomach. this extra paunch is pissing me off! but im gonna be increasing my cardio come next blast. so its all good

anyways, im gonna be putting up a very concise and accurate summary of my gains at the end of the week. to be honest, this is the first time i am sticking to a program for so damn long. mostly i quit @ 2 weeks but i have really impressed myself by WANTING on my own to stick to this program no matter what

thanks guys

Good job with sticking to your program! It's easy to just give up when the press gets tuff. To press your way on a program really shows a lot about your dedication. Great job Anuj, keep up the good work.

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385X1 Deadlift
275X1 A2G
215X1 Bench
177X1 Cleans

5'9" @ approx. 172lbs

Goal...Routine of lifting Consistently...185-190+lbs lean

The best way to stay on your feet...
...is to fall on your knees



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^^^thanks man