Sholiz Mission #1

**Sholiz** · 03-29-2005, 03:30 AM

Bear with me all, I'm a novice and I'm starting Dogg-Crap training. Just to let the world know, I ----ing hate it. I hate every agonizing second of stretching, of my 20 rep set squats, of my minute-long flyes -- everything. But, it's a love/hate relationship and I absolutely love the feeling after. Feeling drained, completely wore-out, it's greatness I think.

Well enough of that, but you'll hear my personal thoughts on how training is going each day.

DC Training Style

I'm not RP'ing, I'm cutting so I'm doing straight-sets until I get to low-enough bodyfat to lean myself out down 5% and try to maintain that for 3-4 weeks.

Day 1: Legs, Bi's, and Forearm

For Bi's I used BB curls, I did a small set of preachers to warmup the bi's and then jumped into the barbell for 10 reps then I threw 10's and clips on for 67lb and repped 12 hard ones.

Following bi's I did forearms, did hammer curls for 30x7 reps. I was DRAINED after that, but threw my body into it to pull out another 5 reps. That was a bitch and I'll use the same weight next week.

Bi stretches KILLED, 1 minute of pain.

For quads I used hack squats, which I hate but I like the way it works. I started with bodyweight to get used to the movement and worked up to 90 for 8, 130 for 4 reps (1 was forced with spot) and my MOTHER F***ING, GOD-DAMNED, B**CH OF A 20 REPPER was 70lb for 20 hard ones. (I hate DC).

I moved over to lying leg curl and worked up to 130 for 10 reps. Moving weight up next week.

Sissie squat stretches, okay I really, really, really, really hate DC after these. I was sitting there cursing Dogg-Crap, DC who wrote all the articles that taught me DC, IH for inspiring me to do this crap and ANYONE ELSE WHO HAS EVER DONE DC! I hate you! These were the most painful things I've ever done. Felt good though.

Moved over to standing calves after that, 150lb for 12 reps. 5 second negative, 2 second hold at top and a 15 second stretched. I did a 30 second stretch at the end, just for the damned pain. I love pain now. God, I love pain.

Grade: B-

I really could have pushed myself further but being the first day of legs, I was iffy as to how far I should go and how much I should kill myself. Diet was semi-in check today, I needed to eat more. I need to eat more period, need to get more protein in me.

**Sholiz** · 03-29-2005, 04:29 AM

Thanks Bryan, IH. Appreciate it from both of you.

I'll keep doing the same workouts but straight-set my working set for 15 reps every exercise, I'll still be trying to beat the log book week-to-week but I know things will come slow. I reckon I've got about 5-6 weeks of cutting, with cardio (which will be done ... 5 days a week for-sure, 6 most weeks). Sundays will be off from everything except diet.

So working in the 12-15 rep range, might vary depending on the weight used (might get 12 one week, 15 the next, 15 with 3-4 left in me, move up next week).

Diet will be in check and I'm sure of that, Bryan has been helping me get my diet squared away so I should be good there. Generally 400 grams of protein a day, that's about ~2g per pound. Carbs will be morning load / 50 pre / 100 post.

We'll see how this works, I'm really hoping I can peel the fat off fast so I can get into the off-season and see how it feels to eat again.

**Sholiz** · 03-29-2005, 04:47 AM

Right, thanks again IH.

Khan already tore me a new one when I said "cutting" and "bulking" to him

. It's off-season and contest-prep. I'll change that

.

**Sholiz** · 03-29-2005, 08:23 PM

Cardio ... 56 minutes at 15% grade and 3.0mph.

God damn, I hate this stuff. Did that yesterday, and I'll do it tomorrow, and the next day, and the next god damned day, and the next god damned day ...

sword chucks · 03-29-2005, 09:01 PM

Quote:

Originally Posted by Khan

Cardio sucks, but it is what separates the men from the women.

Couldnt the same thing be said about pretty much anything to do with DC training

So you guys say that if I want to start DC first I have to do a month of sets of 15 reps? Is that what you mean?

**Sholiz** · 03-29-2005, 09:17 PM

Quote:

Originally Posted by sword chucks

So you guys say that if I want to start DC first I have to do a month of sets of 15 reps? Is that what you mean?

Reason I'm doing 15 reps is because I'm on competition-diet, normally you would do RP on most things.

Quote:

Originally Posted by sfiximo

So you are saying that hes a woman?

I never said I liked it.

**Sholiz** · 03-29-2005, 09:19 PM

Quote:

Originally Posted by In-Human

Give me your stats again and why the long cardio session?, did Khan put you up to this?, I need to pay him a visit...

5'9 - 179lb - ~20%BF

**Sholiz** · 03-29-2005, 09:27 PM

Quote:

Originally Posted by In-Human

Ok enough said, cardio on all days except leg day, 30-45 minutes keep your HR at 75%, I still want you to warm up 10 minutes prior to lifting on the Treadmill, 3.0 @ 1%, even on leg day...

Will do boss, is it okay if I keep the regular morning cardio around 60 minutes?

**Sholiz** · 03-29-2005, 09:38 PM

Quote:

Originally Posted by In-Human

Are you running this on a empty stomach and then you are training in the evening?...

Empty stomach / half my whey shake. So far I've been doing empty-stomach.

Training in the eve ...

**Sholiz** · 03-29-2005, 09:44 PM

Quote:

Originally Posted by In-Human

If you feel very run down a hour or two after your cardio sessions then I want you to have a 30 gram shake in water prior to cardio, you can go full empty stomach for 30-45 but the 60 minute mark is way to high running on empty...

I usually feel pretty good after cardio, I tend to get tired later on in the day but I know when I start feeling tired (day feels like it's dragging on) ... I know I need another meal or shake, I can just feel it, and I feel pretty good after the meal/shake. It's usually around meal-time aswell.

Thanks IH.

muscleboy333 · 03-30-2005, 01:46 AM

Nice journal bro, I'll be following

**Sholiz** · 03-30-2005, 07:23 PM

Morning (err ... brunch?) cardio, stepped it down to 45 minutes @ 3.0mph 15% grade.

Will be back to hammer out upper body ... gotta get 2-3 meals in me first.

sword chucks · 03-30-2005, 08:18 PM

Thanks for the responses guys. God I must sound like a newb. Which I am.

Where are the workouts Sholiz

**Sholiz** · 03-31-2005, 12:06 AM

Hammered upper body ...

Started offwith incline BB and it just didn't feel right in the smith, it needs to be fixed I think. Just felt weird. So, I moved over to DB's and hammered out 35x15. 20# incline stretch for 1 minute. I hate DC.

Moved into shoulders, presses in the smith (felt good for these). 65x15 and I was drained after that. Shoulder stretches, felt really good actually (even though I was screaming through it ...).

Tri's, skull crushers. 45x15 (coulda gone heavier but was experimenting with form ... 15. 20# stretches.

Lat pulldown paralell grip 100x15 perfect form.

Sumo deads, 135x8 225x4 225x2

doornob lat stretch and bent over lower back stretch ...

Grade: B

Coulda worked harder on skulls and could have worked better on sumo deads, but I thought it was a good workout none-the-less. Morning cardio aswell, but I already posted that. All in all, good day. Diet has been in check and I'm on-track to get in about 400g of protein today. 2 60g shakes, 70g throguh venison, and the rest of tonight will be chicken.

Tomorrow cardio ...

sword chucks · 03-31-2005, 01:43 AM

Excellent session man.. do you find doing the chest stretch before shoulder exercises hurts your strength at all?

03-31-2005, 01:43 AM

Looks like a nice workout. Our weights are somewhat similar (I'm a bit ahead, but you're a noob and I'm not

), so they will be good to compete with each other.

**Sholiz** · 03-31-2005, 01:51 AM

Quote:

Originally Posted by sword chucks

Excellent session man.. do you find doing the chest stretch before shoulder exercises hurts your strength at all?

Not much, I really was feeling it in my shoulders more than I was my chest (top left/right corners of my pec ... almost frontal delt). Didn't seem to affect shoulders any.

**Sholiz** · 03-31-2005, 03:38 AM

Quote:

Originally Posted by In-Human

Numbers are irrelevent, they only mean something to you and you only, form is key here on this program or any other you do, form follows function, you keep your form perfect, the weights will come, it takes time to build a frame properly...

Too true.

03-29-2005, 08:23 PM	#4
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Cardio ... 56 minutes at 15% grade and 3.0mph. God damn, I hate this stuff. Did that yesterday, and I'll do it tomorrow, and the next day, and the next god damned day, and the next god damned day ... __________________ You hear me before you see me, I got King Kong in the trunk

03-30-2005, 07:23 PM	#12
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Morning (err ... brunch?) cardio, stepped it down to 45 minutes @ 3.0mph 15% grade. Will be back to hammer out upper body ... gotta get 2-3 meals in me first. __________________ You hear me before you see me, I got King Kong in the trunk

03-31-2005, 12:06 AM	#14
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Hammered upper body ... Started offwith incline BB and it just didn't feel right in the smith, it needs to be fixed I think. Just felt weird. So, I moved over to DB's and hammered out 35x15. 20# incline stretch for 1 minute. I hate DC. Moved into shoulders, presses in the smith (felt good for these). 65x15 and I was drained after that. Shoulder stretches, felt really good actually (even though I was screaming through it ...). Tri's, skull crushers. 45x15 (coulda gone heavier but was experimenting with form ... 15. 20# stretches. Lat pulldown paralell grip 100x15 perfect form. Sumo deads, 135x8 225x4 225x2 doornob lat stretch and bent over lower back stretch ... Grade: B Coulda worked harder on skulls and could have worked better on sumo deads, but I thought it was a good workout none-the-less. Morning cardio aswell, but I already posted that. All in all, good day. Diet has been in check and I'm on-track to get in about 400g of protein today. 2 60g shakes, 70g throguh venison, and the rest of tonight will be chicken. Tomorrow cardio ... __________________ You hear me before you see me, I got King Kong in the trunk

03-29-2005, 03:30 AM	#1
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Sholiz Mission #1 Bear with me all, I'm a novice and I'm starting Dogg-Crap training. Just to let the world know, I ----ing hate it. I hate every agonizing second of stretching, of my 20 rep set squats, of my minute-long flyes -- everything. But, it's a love/hate relationship and I absolutely love the feeling after. Feeling drained, completely wore-out, it's greatness I think. Well enough of that, but you'll hear my personal thoughts on how training is going each day. DC Training Style I'm not RP'ing, I'm cutting so I'm doing straight-sets until I get to low-enough bodyfat to lean myself out down 5% and try to maintain that for 3-4 weeks. Day 1: Legs, Bi's, and Forearm For Bi's I used BB curls, I did a small set of preachers to warmup the bi's and then jumped into the barbell for 10 reps then I threw 10's and clips on for 67lb and repped 12 hard ones. Following bi's I did forearms, did hammer curls for 30x7 reps. I was DRAINED after that, but threw my body into it to pull out another 5 reps. That was a bitch and I'll use the same weight next week. Bi stretches KILLED, 1 minute of pain. For quads I used hack squats, which I hate but I like the way it works. I started with bodyweight to get used to the movement and worked up to 90 for 8, 130 for 4 reps (1 was forced with spot) and my MOTHER F*ING, GOD-DAMNED, BCH OF A 20 REPPER was 70lb for 20 hard ones. (I hate DC). I moved over to lying leg curl and worked up to 130 for 10 reps. Moving weight up next week. Sissie squat stretches, okay I really, really, really, really hate DC after these. I was sitting there cursing Dogg-Crap, DC who wrote all the articles that taught me DC, IH for inspiring me to do this crap and ANYONE ELSE WHO HAS EVER DONE DC! I hate you! These were the most painful things I've ever done. Felt good though. Moved over to standing calves after that, 150lb for 12 reps. 5 second negative, 2 second hold at top and a 15 second stretched. I did a 30 second stretch at the end, just for the damned pain. I love pain now. God, I love pain. Grade: B- I really could have pushed myself further but being the first day of legs, I was iffy as to how far I should go and how much I should kill myself. Diet was semi-in check today, I needed to eat more. I need to eat more period, need to get more protein in me. Last edited by Sholiz : 03-29-2005 at 03:38 AM.

03-29-2005, 04:29 AM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Thanks Bryan, IH. Appreciate it from both of you. I'll keep doing the same workouts but straight-set my working set for 15 reps every exercise, I'll still be trying to beat the log book week-to-week but I know things will come slow. I reckon I've got about 5-6 weeks of cutting, with cardio (which will be done ... 5 days a week for-sure, 6 most weeks). Sundays will be off from everything except diet. So working in the 12-15 rep range, might vary depending on the weight used (might get 12 one week, 15 the next, 15 with 3-4 left in me, move up next week). Diet will be in check and I'm sure of that, Bryan has been helping me get my diet squared away so I should be good there. Generally 400 grams of protein a day, that's about ~2g per pound. Carbs will be morning load / 50 pre / 100 post. We'll see how this works, I'm really hoping I can peel the fat off fast so I can get into the off-season and see how it feels to eat again.

03-29-2005, 04:47 AM	#3
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Right, thanks again IH. Khan already tore me a new one when I said "cutting" and "bulking" to him . It's off-season and contest-prep. I'll change that .

03-30-2005, 01:46 AM	#11
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Nice journal bro, I'll be following

03-30-2005, 08:18 PM	#13
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Thanks for the responses guys. God I must sound like a newb. Which I am. Where are the workouts Sholiz

03-31-2005, 01:43 AM	#15
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Excellent session man.. do you find doing the chest stretch before shoulder exercises hurts your strength at all?

03-31-2005, 01:43 AM	#16
IronRapist Posts: n/a Recipes:	Looks like a nice workout. Our weights are somewhat similar (I'm a bit ahead, but you're a noob and I'm not ), so they will be good to compete with each other.

03-31-2005, 07:49 PM	#19
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230