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Old 01-12-2014, 02:33 PM   #1
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Default Home Gym Chronicles, Part V; This is complete Doggcrapp!

I'm not going to spend a long time explaining the training history that brought me here. Goal is to build muscle and get strong without getting fat, or maybe even to end up with less fat than I have now. Not complex, right? I'm generally not a fan of the term "powerbuilding", because to me it implies indecisiveness, but that's a good idea of what I'm going for.

To get there I'm going to do a little HIT training, doggcrapp style. I'll probably end up modifying the program as I go, to suit my needs and goals, but at this point I'll be sticking pretty well to the program outlined here; http://muscleandbrawn.com/a-concise-...rapp-training/

This program works for me on a number of levels. I don't get a lot of time to train, and I don't like to train for a long time anyways. I also train in a number of different locations. Workouts don't take over an hour, and I can switch out movements depending on what equipment I have available.

Primary goal for the moment is hypertrophy, but I won't be eating a surplus. I'll be recomping for now, just trying to head in the right direction, work hard, and build some muscle.
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Old 01-12-2014, 04:43 PM   #2
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For most exercises I'll do a couple warm up sets, followed by 3 rest-pause sets. The goal is to add weight while still doing at least 15 quality reps with a slow eccentric. Not ALL the reps I do will be clean reps, but I'll try to do at least 15. If I can't get 15 quality reps, I'll keep the same weight next time I do that exercise (if I remember what it was next time, lol). After I can't do anymore clean reps, I'll pound out partials. Lots of pump, lots of burn.

After I finish the sets for each movement I'll do a stretch for the muscle I just trained. I'll stretch hard and hold it as long as possible, all in the name of expanding the fascia. I don't know if I really believe in extreme stretching, but I'm sticking to it for now. Hopefully, if nothing else, it'll help me avoid too much acute soreness.

For big compound movements I'll be sticking to straight sets of higher reps. The goal is still progression.

"Workout B"- Biceps, forearms, legs
Barbell curl-
45x12
75x11
75x6
75x4
75 for a total of 21 reps.

Hammer curls, using plates as dumbells-
10x12
25x8
25x5
25x4
25lb plates for a total 0f 17 reps

Leg curls-
35x12
45x10
45x5
45x3
45 for a total of 18 reps, but they weren't as good as I'd like.

Squats-
45x8
135x8
185x8
225x8
185x20

The goal on squats is 1 set of 8 and 1 set of 20. those last 2 sets, that's where I'll push progression.
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Old 01-12-2014, 05:54 PM   #3
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Great start. Crush it brother
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Old 01-12-2014, 06:09 PM   #4
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Glad you are BACK!!
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Old 01-12-2014, 09:18 PM   #5
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Quote:
Originally Posted by moeheep View Post
Glad you are BACK!!
Glad to be back. Life is hectic as hell, so I'm going to keep this simple and try to enjoy the process.
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Old 01-12-2014, 09:28 PM   #6
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If you "modify" it be sure you don't call it dc haha don't want to start a revolution
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Old 01-12-2014, 10:26 PM   #7
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Originally Posted by Kag94 View Post
If you "modify" it be sure you don't call it dc haha don't want to start a revolution
Who says I don't want to start a revolution?
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Old 01-13-2014, 12:05 AM   #8
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IN
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Old 01-13-2014, 08:50 AM   #9
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Good luck Soldier. Hope you enjoy the program.
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Old 01-13-2014, 01:54 PM   #10
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The first modification only took me 2 sessions. When Possible I'm going to be splitting up my chest/shoulder and back days. This is because I have a 1 hour lunch almost every day. Not enough time to go home fo lunch, but I don't want to sit around in the office where people can tell me to do stuff (I hate doing stuff). It's also because I just feel like using a single movement for each muscle group, which is how DC is set up, is just not enough. Maybe I'm too weak to use heavy enough weights to really get myself going with only 1 movement, although I don't think so. 3 rest pause sets just aren't enough for each muscle group. Today I did chest/shoulders/triceps. Tomorrow I'll do back/bis, then Wednesday I'll do legs.

Simple, traditional bodybuilding programming, but with all the essential bits of DC. 3 rest-pause sets to failure and lots of extreme stretching. I think the combination will work out very well.

I have a lead on a source that may allow me to get back into the dark side. I had thought about going natty, but screw that. yolo. It's all about getting the money together at this point and convincing my wife to let me give it a go. Until then I'll be doing tons of research to make sure I'm ready and won't kill myself in the process. If my body responds like it did last time then be prepared to see a much bigger, much stronger Soldier in the next year.


Incline Dbell bench-
30x12
40x10
60x11, 60x8, 60x4
23 total reps with 60's

At this point my triceps were pretty fried. I think they're still recovering from the last session, as I've never done much high rep work on them. I decided to do a shoulder movement that didn't involve the tri's.

Lateral raise-
10x20
20x8, 20x5, 20x3 (I did a lot more reps, but these were the clean reps)
16 total reps with 20's

CG incline press-
45x a bunch
135x10, 135x5, 135x3
135 for 18 total reps

This is where I deviated from the written program.

Cable crossovers with a focus on stretch and squeeze-
25x12
45x12
65x12
65x8

Nothing brings on the pec pump like cable crossovers! My shoudlers don't feel awesome, but the achyness I'm feeling is present in both shoulders, and THAT'S a good thing since I still have to be wary of my injured left shoulder. The lighter weights and higher reps have felt good and I think that's the way to go for now.

Back and bis tomorrow, bro.
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