What's that on my shoe? TSO's DC Training Log

[thesuaveone]

Here is a link to my old log...link

Figured I would start another one for this attempt at the Doggcrapp training program. I have always been willing to try different programs to help me out and I have been wondering about DC's routine, and how it might work at helping bulk.

Well, I'm still 37 year old. I’ve lifted on and off for the last 5 years, but since my wife left back in April, I’ve been at the gym, just about every day, whether it’s being lifting or doing cardio.

Body Weight: 240 lbs
BF%: 16%
Height: 6'0"

Goals & Misc. Info: Increase strength, Increase LBM, loose a bit of BF. My diet will fluxuate from 4,000 - 4,500 cals. I have been following a Keto diet plan the last few weeks and it seems to be working, so I'll stick with it, since it allowes me all sorts of items a typical clean diet would allow. Cardio will be done on lifting days, 30 minutes after each session.

Supplements: Multi Vit, Fish Oil, Ibprophen.

Typical routine will be a two day split:

1. Legs, Biceps, Forearms
2. Chest, Shoulders, Triceps, Back

I will be modifying the basic program to allow two days on, one off, then two days on, and two days off, every week. This allows me to hit each muscle group twice every 7 days. I haven't worked out the specific lifts yet, but all will be part of the basic DC allowable lifts, with 3 separate routines for each day to total 6 routines to rotate every workout.

 

[thesuaveone]

Week 1
Day 1
Routine A1

03/04/07 - Sunday

Squat:
135x12
225x10
315x8
365x4
225x20 (Widow maker set)

SL Deadlift:
135x12
185x10
225x20 (rest/pause set)

Alt. DB Curl:
25x12
35x10
45x10
55x20 (rest/pause set)

Hammer Curls:
25x15
35x10
40x10
45x21 (rest/pause set)

Seated Calf Raise:
90x12 (5 seconds on toes, 15 second negative)

Cardio:
30 minutes on treadmill @ 3.5

Gotta say, after walking around the Arnold yesterday, I came to the realization that it's time to go on a couple year long bulking program. If I am going to even think about competing at the Masters level, I need more mass...nuff said

 

[Kabeetz]

Nice to a see log out of you bro. Can't wait to read, learn and throw in a comment or two. Happy and healthy lifting!

 

[al420]

Nice. Subscribed. More mass is good.

Milk and Squats Rule.

 

[thesuaveone]

I think the biggest change from my other routines is the extreme stretching that DC pushes (to stretch the muscle facia). I hope that this helps my freaking old joints. Whenever I go heavy, it is only a matter of time before I have to back off due to joint pain.

I am researching now to come up with an old guy bulking cycle. I have a physical coming up this Thursday, so I am hoping to be getting put on a prescribed hrt program soon. If that doesn't happen, I am thinking about a cycle to start up sometime in April, but I do need to figure out what will work best to bulk as an old guy

 

[al420]

First cycle? If so Test/Deca/Dbol for sure.

Test: 500-750mg per week - 12 weeks
Deca: 400-600mg per week - 10 weeks
Dbol: 20-50mg per day - 5 weeks

I bet you put on 20lbs.

 

[thesuaveone]

Week 1
Day 2
Routine 2A

03/05/07 - Monday

Hammer Strength Bench Press:Chest
180x12
210x 9-5-2 = 16 (rest/pause set)

Hammer Strength Military Press:Delts
180x12
200x 8-4-3-1 = 16 (rest/pause set)

Close Grip Press:Triceps
135x12
225x 9-4-2 = 14 (rest/pause set)

Front Rack Chins:Back Width
BWx15
25x 7-4-1 = 12 (rest/pause set)

Deadlift: Back Thickness
135x12
225x10
315x8
405x4

Cardio:
30 minutes on treadmill @ 3.6

Still figuring out the extreme stretching after these exercises but I figure by the end of the week I'll have them down. Other than that, this was a quick, down and dirty night. Felt good and as I write this the following day, I can tell this program will be working. This is the first time I have done the front rack chins. This is a great exercise, it allows a very strict form on the contraction, and with the rest/pause being done with this exercise, it's easy to take each portion to complete failure since I am literally inches from the floor.

 

[thesuaveone]

Week 1
Day 3
Routine 1B

03/07/07 - Wednesday

Leg Press:Quads
360x12
450x10
630x7
540x19 (Widow maker set)

Seated Leg Curls:Hamstrings
160x17-7-6 = 30 (rest/pause set)

Preacher EZ Bar Curl:Biceps
75x12
95x8-8-4 = 20 (rest/pause set)

Pinwheel Curls:Forearms
20x15
35x12
45x9-6-4 = 19 (rest/pause set)

Leg Press Calf Press:Calves
270x10 (5 second negative, 15 second in stretch)

Cardio:
30 minutes on treadmill @ 3.6

Wow, talk about taking these exercises to failure, holy shit, lol. Next week I am going to have to get a spot on those leg presses, I almost didn't get them back up for 19, and I was shooting for 20. Still figuring out the stretching, but it hurts like hell, lol. So far I am liking this program.[/QUOTE]

 

[thesuaveone]

Week 1
Day 4
Routine 2B

03/07/07 - Thurday

Incline Smythe Machine:Chest
135x12
225x12
275x 8-4-1 = 13 (rest/pause set)

Military Press Machine:Delts
90x12
110x 9-6-3 = 18 (rest/pause set)

Dips:Triceps
BWx12
25x 10-5-5 = 20 (rest/pause set)

CG Pulldown:Back Width
140x12
180x 8-4-3 = 15 (rest/pause set)

Pendlay Rows: Back Thickness
135x12
185x12

Cardio:
30 minutes on treadmill @ 3.6

Tweaked my left rhomboid while doing the military presses it wasn't too bad last night, so I was able to continue with my workout, however, it was difficult to sleep last night. I got home to realize I had not replenished my pain releiver stash, so I am sitting here typing this from home, instead of at work. Hopefully these Aleve will do the trick. I'm just glad I have the next couple of days off to recoop. Not sure I would have been able to make another upper body workout if I had to.

Anyway, the routine last night worked out well, and the only problems I have really had is my right knee getting inflamed after my cardio (walking on a treadmill). The extreme stretching hurts like hell, but the idea of stretching the muscle fascia really makes a lot of sense, so I'll deal with the pain early on.

 

[al420]

Fascia stretching is supposed to be about as painful as it gets. Supposed to work too - you will see the most noticable diff I would assume.

Did you get some good 'before' measurements and pics before the DC started? Are you on any gear?

 

[thesuaveone]

Yeah, got the measurements, and no gear. Just went for a physical yesterday and my test test showed me:

Component Value Flag Low High Unit
Testosterone 226 220 1000 ng/dL

I haven't heard back from the doc yet, but I'm hoping he can help me out the legal route. Otherwise, I'll probably take the matter into my own hands.

Is there any reason why Proviron shouldn't be part of a newbie cycle?

1-6 30mg/ed Dbol
1-12 500mg/wk Test E
1-12 400mg/wk Deca
1-12 50mg/ed Proviron

PCT

 

[thesuaveone]

My other blood test came back like this, not sure I should be remaining on a Keto type diet with my cholesterol levels where they are.

LIPID PANEL BASIC
Component Value Flag Low High Unit
Triglyceride 133 30 149 mg/dL
Cholesterol 180 100 199 mg/dL
HDL Cholesterol 31 L >45 mg/dL
VLDL Cholesterol 27 6 40 mg/dL
LDL Cholesterol 122 60 129 mg/dL
TC:HDL Ratio 5.81 H 1.00 5.00
LDL:HDL Ratio 3.94 H 0.50 3.55

CBC + PLT
Component Value Flag Low High Unit
WBC 6.44 4.0 11.0 k/uL
RBC 4.64 4.5 6.0 M/uL
Hemoglobin 13.6 13.5 17.5 g/dL
Hematocrit 42.0 40 52 %
MCV 90.5 80 100 fL
MCH 29.3 27 34 pG
MCHC 32.4 32 36 g/dL
RDW-CV 13.4 11.7 15.0 %
Platelet Count 238 150 400 K/uL
MPV 11.2 H 7.3 11.1 fL

COMP METABOLIC PANEL
Component Value Flag Low High Unit
Protein, Total 6.9 6.0 8.4 g/dL
Albumin 4.0 3.5 5.0 g/dL
Calcium 9.2 8.5 10.5 mg/dL
Bilirubin, Total 0.2 0.0 1.5 mg/dL
Alkaline Phosphatase 71 40 150 U/L
AST 23 7 40 U/L
Glucose 97 65 100 mg/dL
BUN 17 10 25 mg/dL
Creatinine 1.1 0.7 1.4 mg/dL
Sodium 140 135 146 mmol/L
Potassium 3.9 3.5 5.0 mmol/L
Chloride 103 98 110 mmol/L
CO2 28 23 32 mmol/L
Anion Gap 9 0 15 mmol/L
ALT 26 5 50 U/L

It's all Greek to me, but maybe some of our more knowledgeable posters here could take a poke at analyzing these results.

 

[al420]

Post that shit on the AAS board, there are some smart bros there... also a lot of total inexperienced douchebags, but they don't typically reply to blood test result threads.

A lot of people would say to do a Test Only cycle for your first time. THis allows you to understand how you respond to one compound.

Maybe do: 1-12 Test E 750mg per WK
Then HRT: 1-12 Test E 250mg per WK
Then the fun begins: 1-12 Test E 750mg/WK , 1-10 Deca 400 mg/WK, 1-5 Dbol 30mg/day (that is plenty, and IMO is already to much - you can do great on 20mg/day)

Then go back to HRT and then try some other compounds. HCG will bring your nuts back, and they will eventually shrink on HRT.

 

[Tweakle]

very low total test, not much point getting a free test measurement as you're defintiely low -low end.

doc should hook you up but quite frankly, legalitiy aside, its expensive and the results probably wont be what you want.

 

[thesuaveone]

Yeah, I figure you are right, but it can't hurt to see what the doc suggests. When I told him I had a low libido, he did ask if I had taken AAS in the past. When I said, "no", he said, "yeah, that would have been too easy to figure out".

I guess the questions I have to a newbie cycle of test only is...10 or 12 weeks, and what is a good amount to start with. I have heard and read different amounts and wonder what the logic is behind the standard 500mg, 750mg and 1000mg/wk amounts I keep hearing. Should I be looking at the higher levels do to my natural production levels?

I don't need to get carried away and max out a first cycle, but I really would prefer not to waste my cherry on a short or cycle lacking in potency.

 

[Tweakle]

there is no real logic, the 'wisdom' over there is usually hearsay and you'll find most of the posters on the AAS board have never used half the stuff they claim to be experts on.

It's pretty pathetic compared to a few years ago when there were actual big guys posting , nowadays someone who can't bench 225 is considered a 'guru'

I would do 500mg a week for 12 weeks to see how you respond, east german research in the 80's showed AAS response varies up to FOUR times between individuals so one mans 500mg would be another's 2g's.. you may be a lucky low-doser or like me, a non responder for who test is useless and compounds with a high AR affinity are a must (tren, or orals that act outside the AR pathways)

its a fun ride finding out tho, so start low and work your way up. On HRT between cycles there's no bottoming out or shutdown to worry about

 

[al420]

its a fun ride finding out tho, so start low and work your way up. On HRT between cycles there's no bottoming out or shutdown to worry about

You may not crash, but the ride slows the fuck down...lol

 

[Tweakle]

i dunno, my 1g a week of test 'hrt' hasnt slowed my roll that much

 

[al420]

See...I need to see you about my HRT doses.

 

[thesuaveone]

Week 2
Day 1
Routine 3A

03/11/07 - Sunday

Hack Squat:Quads
360x12
540x7 (heavy set)
450x20 (Widow maker set)

Laying Leg Curls:Hamstrings
50x12
70x8
80x10-5-5 = 20 (rest/pause set)

Barbell Curl:Biceps
65x15
95x12
115x9-5-2 = 16 (rest/pause set)

CG Barbell Wrist Curls:Forearms
80x12
100x12 (straight set)

Standing Angled Calf Press:Calves
80x12 (5 second negative, 15 second in stretch)

Cardio:
30 minutes on treadmill @ 3.6

Nice quick day, one of the benefits to the DC routine. Come in, and knock out your routine, get in 30 minutes of cardio, in less time than I am used to. This is only the start of week 2, so it's hard to tell how I am progressing. I won't be hitting the repetitive routines until the end of this week. Then I will be seeing if the weight or reps (or both) increase.

 

[thesuaveone]

LOL, yesterday should have been routine 1C...gimme a break, this is my first time on the DC, hehe.

 

[thesuaveone]

Week 2
Day 2
Routine 2C

03/12/07 - Monday

Decline Bench Press:Chest
135x15
225x12
3155x 7-3-2 = 12 (rest/pause set)

Upright Rows:Delts
95x15
115x12
135x 8-6-4 = 18 (rest/pause set)

Reverse Grip Bench Press:Triceps
185x15
225x12
275x 7-4-2 = 13 (rest/pause set)

Front WG Pulldowns:Back Width
140x12
160x10
180x 8-4-3 = 15 (rest/pause set)

Rack Deads: Back Thickness
225x12
315x10
495x6 (heavy set)
405x9

Cardio:
30 minutes on treadmill @ 3.6

Alright, all done with the 6 base routines, from this point forward it's going to be, progress, progress, progress. Got a chuckle when a young kid walked up tonight between sets of rack deads. He very politely explained that I am only cheating myself if I don't do the lifts from the ground. I thanked him, threw a couple more plates on, turned up the music, and did my next set.

 

[Tweakle]

oh I like it when that happens. I had a Bally PT explain the same thing to me, and tell me he pulled a massive 405 in a powerlifting contest once. Cue head nodding and a big 'you're an asshole smile'

how you liking it so far? I found it fried my CNS to a crisp after a couple of weeks, maybe doing the rep breakdown as 5-5-5 instead of a 10-3-2 would have helped (only hitting failure on the last miniset instead of 3 failure points to toast your nervous system)

 

[thesuaveone]

So far no issues like that, but then again, I haven't incorporated the static lifts or timed negatives. The extreme stretching is kicking my ass though I like the quickness of the routine, and the multiple days each week for each muscle group.

The only think I am worried about right now is, I recently started a keto diet and although I am enjoying all the steak, whole eggs and buffalo wings I am eating, I just hope to be able to keep adding weight. If I do cross over to the dark side and run my first cycle, I will probably switch back to a standard bulking diet, but for now, I don't miss the bloated feeling that carbs (usually from milk and taters) usually give me.

 

[thesuaveone]

Week 2
Day 3
Routine A1

03/14/07 - Wednesday

Squat:
375x6
230x20 (Widow maker set)

SL Deadlift:
235x 10-5-5 = 20 (rest/pause set)

Alt. DB Curl:
60x 9-4-3 16 (rest/pause set)

Hammer Curls:
50x 10-6-4 = 20 (rest/pause set)

Seated Calf Raise:
100x12 (5 seconds on toes, 15 second negative)

Cardio:
30 minutes on treadmill @ 3.5

Nice to see some progress, by the looks of the numbers, I'll be adding weight as opposed to reps the next time I run these.

 

[thesuaveone]

Week 2
Day 4
Routine 2A

03/15/07 - Wednesday

Hammer Strength Bench Press:Chest
180x12
220x 10-6-4 = 20 (rest/pause set)

Hammer Strength Military Press:Delts
180x12
210x 9-4-3 = 16 (rest/pause set)

Smith Close Grip Press:Triceps
225x12
265x 9-3-3 = 15 (rest/pause set)

Front Rack Chins:Back Width
BWx15
35x 8-4-3 = 15 (rest/pause set)

Deadlift: Back Thickness
415x6 (Heavy)
325x10 (straight set)

Cardio:
30 minutes on treadmill @ 3.6

Week two over, and another week of progress, woot!

 

[thesuaveone]

Week 3
Day 1
Routine 1B

03/18/07 - Sunday

Leg Press:Quads
680x8
560x20 (Widow maker set)

Seated Leg Curls:Hamstrings
180x12-8-6 = 26 (rest/pause set)

Preacher EZ Bar Curl:Biceps
105x10-5-5 = 20 (rest/pause set)

Pinwheel Curls:Forearms
20x15
35x12
50x10-6-4 = 20 (rest/pause set)

Leg Press Calf Press:Calves
270x12 (5 second negative, 15 second in stretch)

Cardio:
30 minutes on treadmill @ 3.7

Another good day. My back still frickin hurts, but I have been able to work around the pain. Hopefully, the damned thing will heal soon.

 

[Kabeetz]

My back's been acting up lately AND IT SUCKS because it makes you feel very vulnerable. I've tried to incorporate some back specific stretching and it has really helped, also I am icing it after every workout.. dunno if you're doing either but if you're not, might want to see if it works for ya.

Another good day. My back still frickin hurts, but I have been able to work around the pain. Hopefully, the damned thing will heal soon.

 

[thesuaveone]

Yeah, it's the rhomboid, so I have been able to work around it. It's just a strain, but at the same time, it has reminded me that I need to be careful how low I let btn presses go.