8 years of marriage brah! one thing i learned is to praise sincerely, and often. works like a charm
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8 years of marriage brah! one thing i learned is to praise sincerely, and often. works like a charm
Started doggcrapp today!
First, a quick final review of gvt. All in all, it's a fantastic programme that pushed me significantly. I grew quite a lot even though it has only been a few months. One important thing to consider is that it's better to take a 90 sec rest between every exercise and thus lift heavier weights. The newer routine I did made me shrink a little, which is discouraging because they are equally tough to complete. It may be due to the lower total weights lifted.
Onto doggcrapp!
A lot of experimentation as this is the very first time.
Bench 130kg 9 reps, 45s stretch. Too heavy.
Military press 60kg 11 reps, 55s stretch
Dips 35kg 10 reps, 80s stretch. Too heavy
Pull ups 12.5kg 12 reps, 30s stretch. Too heavy.
Chest supported db rows 40kg 14 reps, 30s stretch.
That's it. My initial impression is that it's slightly easier than gvt, despite the fact that stretching buuuuuurns. I may be doing something wrong though. I'll figure it out over the next few sessions.
Edit
What the heck. Something is seriously wrong. I just looked back at my previous entries. I'm lifting significantly less weight.
Bench 130kg 9 reps vs 50 reps
Ohp 60kg 11 reps vs 59 reps
Dips 35kg 10 reps vs 30kg 94 reps
Pull ups 12.5kg 12 reps vs 15kg 58 reps
How is this going to help me grow? I'm scared
First, a quick final review of gvt. All in all, it's a fantastic programme that pushed me significantly. I grew quite a lot even though it has only been a few months. One important thing to consider is that it's better to take a 90 sec rest between every exercise and thus lift heavier weights. The newer routine I did made me shrink a little, which is discouraging because they are equally tough to complete. It may be due to the lower total weights lifted.
Onto doggcrapp!
A lot of experimentation as this is the very first time.
Bench 130kg 9 reps, 45s stretch. Too heavy.
Military press 60kg 11 reps, 55s stretch
Dips 35kg 10 reps, 80s stretch. Too heavy
Pull ups 12.5kg 12 reps, 30s stretch. Too heavy.
Chest supported db rows 40kg 14 reps, 30s stretch.
That's it. My initial impression is that it's slightly easier than gvt, despite the fact that stretching buuuuuurns. I may be doing something wrong though. I'll figure it out over the next few sessions.
Edit
What the heck. Something is seriously wrong. I just looked back at my previous entries. I'm lifting significantly less weight.
Bench 130kg 9 reps vs 50 reps
Ohp 60kg 11 reps vs 59 reps
Dips 35kg 10 reps vs 30kg 94 reps
Pull ups 12.5kg 12 reps vs 15kg 58 reps
How is this going to help me grow? I'm scared
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It's rest paused bro. 6+2+1. Next time I'll have to lower the weights as I have to complete at least 11 reps.
Workout B
Seated alt db curls 30kg 13 reps, 40s stretch.
I'm swinging a little for the last few reps. Next time I'll try incline and see if that helps my form.
Wrist curls 15kg db 11 reps, 50s stretch.
I haven't done forearm exercises in years. Feels a little nostalgic actually haha
Smith machine standing calf raises 40kg 11 reps
This is easily the toughest exercise in doggcrapp so far. The 15 second stretch for every rep is painful to say the least. The weights I used are too light this time even though I only managed 11 reps.
Seated hamstring curls 80kg 14 reps, 60s stretch.
This was a complete failure as there was practically no controlled eccentric movement. I need to lighten the weights for sure.
Seated single leg curls 70kg 7 reps, 60kg 9 reps, 60s stretch.
Also disappointing as I'm still figuring out the weights I need to use. Quad stretch is a killer.
I am certain that the working sets are not intense enough. They are definitely tough but I lack the mental fortitude to go all out. The best way forward for now is to try and beat the book and try to improve on something every time. I need to be more patient and remind myself this is like a long distance run.
Seated alt db curls 30kg 13 reps, 40s stretch.
I'm swinging a little for the last few reps. Next time I'll try incline and see if that helps my form.
Wrist curls 15kg db 11 reps, 50s stretch.
I haven't done forearm exercises in years. Feels a little nostalgic actually haha
Smith machine standing calf raises 40kg 11 reps
This is easily the toughest exercise in doggcrapp so far. The 15 second stretch for every rep is painful to say the least. The weights I used are too light this time even though I only managed 11 reps.
Seated hamstring curls 80kg 14 reps, 60s stretch.
This was a complete failure as there was practically no controlled eccentric movement. I need to lighten the weights for sure.
Seated single leg curls 70kg 7 reps, 60kg 9 reps, 60s stretch.
Also disappointing as I'm still figuring out the weights I need to use. Quad stretch is a killer.
I am certain that the working sets are not intense enough. They are definitely tough but I lack the mental fortitude to go all out. The best way forward for now is to try and beat the book and try to improve on something every time. I need to be more patient and remind myself this is like a long distance run.
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workout a2
db press 40kg 24 reps
i have to skip this exercise from now as there are no heavier dbs. and i forgot to stretch after. still not used to it.
seated ohp 60kg 12 reps, 55s stretch
i thought seated ohp will be different from standing, but i feel that there are minimal differences. i will try another exercise the next time.
close grip bench 80kg 14 reps, 90s stretch. just nice.
chin ups 14 reps, 30s stretch.
im really pleased with my chin ups. nice controlled eccentric.
pull ups 11 reps, 30s stretch.
not so pleased with this one. im supposed to do some other back widening exercise. however, i didnt plan ahead. also, i have to get wrist straps because my forearms are too weak to hold my weight longer than 30s when i stretch.
overall, i have to consider this a good workout as im getting the hang of squeezing out everything i have. part of me is still stuck in the gvt mode, where there are so many more sets left to exhaust the muscles. when i think i've reached failure, i havent. there's always another rep left in me.
db press 40kg 24 reps
i have to skip this exercise from now as there are no heavier dbs. and i forgot to stretch after. still not used to it.
seated ohp 60kg 12 reps, 55s stretch
i thought seated ohp will be different from standing, but i feel that there are minimal differences. i will try another exercise the next time.
close grip bench 80kg 14 reps, 90s stretch. just nice.
chin ups 14 reps, 30s stretch.
im really pleased with my chin ups. nice controlled eccentric.
pull ups 11 reps, 30s stretch.
not so pleased with this one. im supposed to do some other back widening exercise. however, i didnt plan ahead. also, i have to get wrist straps because my forearms are too weak to hold my weight longer than 30s when i stretch.
overall, i have to consider this a good workout as im getting the hang of squeezing out everything i have. part of me is still stuck in the gvt mode, where there are so many more sets left to exhaust the muscles. when i think i've reached failure, i havent. there's always another rep left in me.
Workout B2
Neutral chin ups 16 reps, 40s stretch.
Nice controlled eccentric except for the last rep.
Reverse cable curls 40kg 15 reps, 60s stretch.
Nothing special to report
Calf raises 120kg about 10 reps, 60s stretch.
I lost count of the reps as it's really too xiong. Plus I have to count to 15 while stretching. Need to figure out a system to keep track.
Sumo squats 20kg 20 reps, 60s stretch.
I feel ashamed to report such a pathetic weight. Even the aunties curl more than this. But I rather err on the side of caution than risk hurting my lower back again. I'll slowly build up strength.
Bulgarian splits 25kg dbs 6 reps, 12.5kg dbs 10 reps, 50s stretch.
20 rep widowmaker was a failure. I keep overestimating myself.
Leg lifts 14 reps
Neutral chin ups 16 reps, 40s stretch.
Nice controlled eccentric except for the last rep.
Reverse cable curls 40kg 15 reps, 60s stretch.
Nothing special to report
Calf raises 120kg about 10 reps, 60s stretch.
I lost count of the reps as it's really too xiong. Plus I have to count to 15 while stretching. Need to figure out a system to keep track.
Sumo squats 20kg 20 reps, 60s stretch.
I feel ashamed to report such a pathetic weight. Even the aunties curl more than this. But I rather err on the side of caution than risk hurting my lower back again. I'll slowly build up strength.
Bulgarian splits 25kg dbs 6 reps, 12.5kg dbs 10 reps, 50s stretch.
20 rep widowmaker was a failure. I keep overestimating myself.
Leg lifts 14 reps
Last week I only managed 1 workout. In Malaysia, chinese new year holiday is taken seriously. All 3 gyms I went were closed until Thursday. Plus I lost my notebook. And I fell sick on Saturday because I ate too much crap. I'm just glad it's Monday and I can start over again.
Workout B3
Biceps ez bar curl 50kg 12 reps 60s stretch.
Forearms pin wheel curls 30kg db 17 reps, 40s stretch.
Either a little too light or my form sucks. Most likely it's lousy form as I haven't done this before. I seem to involve a bit of delts.
Calf raises 80kg 11 reps. Freakin xiong man. I wanted to try donkey calf raises but I couldn't figure out how to do it without proper equipment.
Hamstring curls 50kg 12 reps 60s stretch
Front squats 40kg 10+10 reps 60s stretch
Leg raises 14 reps
I have yet to really plan out all the exercises I should be doing. I have to get this done by today.
Workout B3
Biceps ez bar curl 50kg 12 reps 60s stretch.
Forearms pin wheel curls 30kg db 17 reps, 40s stretch.
Either a little too light or my form sucks. Most likely it's lousy form as I haven't done this before. I seem to involve a bit of delts.
Calf raises 80kg 11 reps. Freakin xiong man. I wanted to try donkey calf raises but I couldn't figure out how to do it without proper equipment.
Hamstring curls 50kg 12 reps 60s stretch
Front squats 40kg 10+10 reps 60s stretch
Leg raises 14 reps
I have yet to really plan out all the exercises I should be doing. I have to get this done by today.
haha thanks for the encouragement bro. im going to look for some single leg exercises again other than bulgarian splits. chay and xander recommended some to me before. im really frightened of hurting my lower back.
Workout A1
DB incline press 40kg 13 reps, 50s stretch
I tried smith machine incline. It was very uncomfortable and my shoulder joints hurt. DB incline is just nice.
DB shoulder press 40kg 7 reps, 55s stretch
This is really bad. I rested for 20 seconds, and then realised I couldn't get the weights up again despite grunting and struggling and kicking, and so in the end I only managed one set. Definitely have to lower the weights.
Dips 30kg 14 reps, 90s stretch
Pull ups 14 reps, 30s stretch
Chest supported rows 0 reps.
Too tired to do anything. Really disappointed with myself today. Only thing I can do is to redeem myself on Friday.
DB incline press 40kg 13 reps, 50s stretch
I tried smith machine incline. It was very uncomfortable and my shoulder joints hurt. DB incline is just nice.
DB shoulder press 40kg 7 reps, 55s stretch
This is really bad. I rested for 20 seconds, and then realised I couldn't get the weights up again despite grunting and struggling and kicking, and so in the end I only managed one set. Definitely have to lower the weights.
Dips 30kg 14 reps, 90s stretch
Pull ups 14 reps, 30s stretch
Chest supported rows 0 reps.
Too tired to do anything. Really disappointed with myself today. Only thing I can do is to redeem myself on Friday.
It's been awhile! I've been working out hard for the past few weeks, still doggcrapping.
This is truly a tough programme. I honestly don't know how long I can continue with it. Here's a few things I've learned so far.
1. You need to eat a lot, like what the programme says. For a couple of weeks I used the leangains model and my lifts dropped dramatically. In retrospect, it was a dumb thing to do.
2. You need to sleep a lot. I'm averaging 7 hrs a night, but it's insufficient.
3. Going balls to the wall is much harder when lifting heavy weights. Adding 1 reps while I was on gvt was plenty tough. Adding 1 more rep when using maximum weight and maintaining form requires mind over matter. Which leads me to my next point.
4. I'm not as advanced as I thought. My mind is weak. I simply can't generate the intensity to go all out on 5 exercises. I know I can do more but I'm just too tired to care.
5. Stretching doesn't get any easier
One good thing is that my calves have grown a little. They have stayed the same for years, so I'm quite happy about that.
Here's a couple of pics. Not in a worked out state, but definitely not taken cold as I've cycled to the gym and back. They are still relatively small and weak. I'm going to grow them patiently.
This is truly a tough programme. I honestly don't know how long I can continue with it. Here's a few things I've learned so far.
1. You need to eat a lot, like what the programme says. For a couple of weeks I used the leangains model and my lifts dropped dramatically. In retrospect, it was a dumb thing to do.
2. You need to sleep a lot. I'm averaging 7 hrs a night, but it's insufficient.
3. Going balls to the wall is much harder when lifting heavy weights. Adding 1 reps while I was on gvt was plenty tough. Adding 1 more rep when using maximum weight and maintaining form requires mind over matter. Which leads me to my next point.
4. I'm not as advanced as I thought. My mind is weak. I simply can't generate the intensity to go all out on 5 exercises. I know I can do more but I'm just too tired to care.
5. Stretching doesn't get any easier
One good thing is that my calves have grown a little. They have stayed the same for years, so I'm quite happy about that.
Here's a couple of pics. Not in a worked out state, but definitely not taken cold as I've cycled to the gym and back. They are still relatively small and weak. I'm going to grow them patiently.
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pekipom
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i actually lost a bit of weight thanks to my foolish leangains attempt and felt very weak for 2 weeks
i really think that trudel is onto something here with the 15 second stretch for calves. bros who are stuck on calves can try it out and see if it works for you as well!
gone like the wind man
i can only reach that state about 10 times per workout, and thats really pushing it. thats why this programme is so tough for me. im just not advanced enough to go all out for all 5 exercises.
gone like the wind man
i can only reach that state about 10 times per workout, and thats really pushing it. thats why this programme is so tough for me. im just not advanced enough to go all out for all 5 exercises.
Don't worry about it. DC is a really tough program. I lasted less than 3 weeks before calling it quits and I am not averse to doing high intensity, puke inducing stuff. Even my 'enhanced' training partner who I trained DC with was finding it tough. It took too long and I could never seem to recover fully so I quit. I do still use the rest pause methods in my training to shake things up every now and then.
I'm pulling nowhere near the weights you are, so recovery still isn't as big a problem. I'm pretty sure this is the kind of programme that only gets tougher the more advanced a person is.
I only feel like puking when working on calves and widow makers. I find myself cycling very slowly to gym on leg days haha.
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