Rest Day/Cardio:

Moderate Intensity Bike for 25 min.

Biceps, Forearms, Back:

Cable Curl: 55/8,5,5 rest pause set
Reverse Bar Curl: 50/10,11
Pull ups: 6,5,5 drop set with rack pull ups
Lat Under: 110/6,5,4 rst pause set

Looks like I will finish this round than do one more to see if I make any strength gains. I was planning on doing 3 rounds, but I am eager to hit the volume 5 day split again.

Chest, Delt, Tris:

In Db Press: 75/7,5,4 rest pause
Dips: 2 sets to failure, regular
Up rows: 75/8,5,4 rest pause
Close Rev Press: 130/6,4,4

I through in the dips!

Calve, Hams, Quads:

Calf Raise: 90/15/10/9 rest pause
Stiff Bar: 195/6,5,5 rest pause
Leg Press: 360/15,15,12 regular

Rest Day/Cardio:

Moderate pace on the bike for 25 mins

Biceps, Back:

In Db Curl: 40/6,4,4 rest pause
Rope Curl: 40/7 35/12 regular
Lat Behind Head: 115/6,4,3 rest pause
Deads: 275/8 315/6 335/5 drop set

Rest Day/Cardop:

Bike for 25mins.

Wanted to train today, but feeling tired and sore from this weeks DC Training.

11/22/06

Rest day.

Chest Delt Tri:

Mid Inc Db Press: 75/8,5,4
Push Press: 105/8,5,5
Tri Press: 60/6,6,4

All three were rest pause sets.

Calves, Hams, Quads:

Just logged the working sets, either DC or straight sets.

Single Calf Raise: 45/8,5,5 rest pause
Leg Curl: 40/9,5,5 rest pause
Squat: 225/6 245/6,7 straigt sets

The great thing about this workout, is that the quads have to do all the work as the calves and hams are fried! Therefore the legs are nicely warmed up but the same time its harder.

Biceps, Forearms, Back:

Bar Curl: 80/7,5,5 rest pause
Hammer Curl: 25/10,9 normal sets
Lat Pull Wide: 120/7,5,4 rest pause
Bent Over Row: 165/8,7,7 normal sets

Again, I am not writing the warm ups sets, but I will dictate which sets are rest pause or straight normal tempo sets. The bigger lifts will be straigt normal tempo sets for the fact of safety!

Well, I thought it was time to mix things ups.

After doing a sucessful 4 day split for about two months, I have started the DoggCrapp Training. I have done this two times in the past and it is intense for sure! I know a lot of you think my workouts are short, but wait until you see what I do. But the key is all out intensity with 6 second negatives and combined with 3 rest pause sets that means only 15 to 20 sec rest between each set. For the next two months I will be doing the DC training and will only list the working sets.

Please email me if you have any questions on the training or the log itself


Chest Delt Tri (DC)

Flat Bar: 185/6,4,4
Db Delt. Press: 65/7,4,3
Tri Bar Ext: 60/7,4,4

My goal for total reps is 15reps, so the only exercise I will increase next round is the tri bar ext.

Quads and Calves:

Woke up feeling sick and tired. So I kept it really light. I was able to get a good burn but didnt move a lot of weight.

Delts and Biceps:

Mid Db Delt Press: 3 warms, 85/8, 90/5
Side lateral Cable: 1 warm, 22/8
Db Shrug: 1 warm, 85/8,8
1 arm cable curl: 2 warms, 25/10
Alt Db Curl: 35/7 30/10

11/14/06

Rest Day: Did nothing!

Back and Hams:

Pull ups: 9,8,7,6
T Bar: 2 warms, 160/5,6
Lat under: 100/10,10,9
Leg Curl: 2 warm, 50/6
Glute Ham Raise: 8 assisted reps

Chest and Tri's

Mid Db Press: 2 warms, 85/8 105/3,3 drop set
Flat Bar Press: 1 warm, 180/8,8
PIP In Db: 50/10,10
Rope Press: 2 warms, 40/9
Bar Ext: 60/8,8
some abs!

11/11/06

Delts and Bi's

Mid Db Delt Press: 3 warms, 75/1o, 85/7,6
Side Cable: 1 warm, 20/10
Db Shrug: 1 warm, 85/8,8
Bar Curl: 2 warms, 95/7,6
Alt Db Curl: 1 warm, 35/9


Quads and Calves:

Squat: 4 warms, 275/5, 315/3, 325/3
Hack: 2 warms, 240/10
Walk Lunge: 50/12
Calves: 2 working sets

Rest Day/Cardio: 16 min HITT on the bike.

Weighed in this morning at 163.

Back and Hamstrings:

Nice workout today even though I was up at 4am! Back has become one of my favorites to train.

Pull ups: 10,8,7,5
T Bar Row (old school): 2 warm, 145/7,7
Lat Close: 100/8,8,8
Leg Curl: 2 warms, 50/5,4 drop set
Stiff Db: 65/12

Chest and Tri's:

Mid In. Db Press: 3 warms, 95/6,5
Flat Bar: 1 warm, 175/8,8
In Db PIP: 45/12 50/10
Tri Ext; 1 warm, 65/8 70/8
Rope Press: 30/10,9,9
Lower abs: 2 sets

Quads and Calves:

Squat: 3 warms, 315/3 320/3
Hack: 2 warms, 240/7
Walk Lunge: 45/15
Calf Raise Singles: 3 sets

Rest Day!

Delt and Bi's

Push Press: 3 warms, 145/6 155/5 drop set
Side Lateral Seated: 1 warm 35/8,8 drop set
Con Curl: 1 warm, 35/10,9
Cable Curl: 1 warm, 50/8,7

Back and Hams:

Lat Wide: 3 warm, 140/7,6
Deads: 2 warms, 315/6,6 drop set on plate 225/14
Db Bench Row: 55/10,11,9
Leg Curl: 2 warms, 50/5 drops

Chest and Tri's

Weigh in and BF. 161.5 this morning and BF by machine, 9.7. Not bad but hoping to not gain anymore unless its muscle. So, the goal would be keeping the BF under 10 percent with the hand held machine

Flat Db: 3 warms, 95/7,6
Mid Inc Bar: 1 warm, 170/8,7
Dips: 2 sets to failure
Tri Pressdown: 2 warm, 65/7
Db Ext: 25/9,8
Cable Crunch 2 sets.

Rest Day/ Cardio: 16 min HIIT bike


11/1/06

Leg Press: 3 warms, 540/6 595/6,7
Front Squat: 2 warm, 190/8
Leg Ext: 1 warm, 75/10
Calf: 4 sets