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[Commander Marklar]

81.5kg today so a little over target (2.8lbs in two weeks, a little body fat there I reckon). Upped the weights a bit, was a little easier today so I had to

[Matt]

I'm officially fat

Piled on the lard the last week. This has happened before - I diet to lose fat, then I eat big to gain muscle and that goes well for a period of time; then seemingly overnight I store fat and drop muscle. It's wierd, wish I could work out what causes it and the timing as I could really do things then!

Going to drop carbs low next week and circuit train, just for the week. Want to keep on the DoggCrapp protein until end of November.

But got to eat reasonably well this week, looking to set a record or two on Saturday on the bench and maybe deadlifting as well

[Rossco]

Officially fat.


I'm doing ok, had a bad weekend of not being able to hit the gym on Saturday or Sunday and wasn't eating much both days too so my weight went down a bit. But it's all okay, nothing too much. Still going strong.

Had a good back and shoulders workout today, really pushed myself. Upright rows are immense for working your traps, done a dropset, on my third set, 8 rep at 50kg, 10 reps at 40kg and 12 reps at 30kg straight after one another with no break, totally killer. Love it. Guys were looking at me like I was nuts with the faces I was pulling toward the end, and the swear was literally pouring off me!

Got my bike yesterday so I'll be doing a bit more cardio to try and keep the waist from getting any bigger, its so tough to keep that fine line of not getting fat and just putting weight on when bulking.

[Commander Marklar]

You on mono-hydrate Chain? I can't remember (or be arsed to look back ) what you said That could be the cause, might wanna change to a different creatine. The carbs will help you bulk/increase ATP but then you'll hit a peak where the carbs take over

[Matt]

I was on Ethyl Ester but dropped it.

I'm sat here now eating. I've been aiming for this weekend and a bench record for a few weeks, so I'm not going to let the blubber put me off eating. Next week I can look in to shifting some lard. If only I could work out a rotation based on what happens, but the timing seems random.

Speaking of benching, and actually squats and deadlifts, what do you guys lift?

[Matt]

LOL at the silence. No-one wants to tell?

And also, what happened to all of you who were just getting in to protein shakes? Been a while since some posted - how you doing?

[Roost]

Not too bad difficult to get into a routine with seeing the missus at the weekends and then also having my hours change every single week at work, an then some weeks i work saturday and sunday so see the missus for 2 days in the week instead.

A routine ain't happening anytime soon!

[ItsThere]

Normally I bench;
3 x 10 reps of 70 kg on the bar.
3 x 10 reps of 24 kg incline dumbbells at incline 4
3 x 10 reps of 28 kg flat dumbbells
3 x 10 reps of 40 kg Smith Machine at incline 4
3 x 10 reps of 20 kg curling fly dumbbells
Sometimes
3 x 10 reps of 20 kg Decline dumbbells

And that is a normal chest work out for me. Interchange decline press for something else every now and again. Would have put the weights up but had nearly two weeks off so won't be doing that today...

[Matt]

Yikes how much chest exercise!

Can I say that I think that's far too much. I used to do all that crap, hundreds of sets, "attacking from different angles" bull****. Then I found out about DoggCrapp Now even if you don't want to do that, there is certainly a strong argument for only doing a single exercise per body part, 3 rest-pause sets to failure. I've noticed huge gains. I've started a few other people on a similiar approach, not true DoggCrapp, and initially it's, "I want to do more I don't feel like I've had a workout"; then 2 weeks later they're making great gains.

Guy I'm training at work, naturally strong and LOADS of potential. Well using DC principals I've got him from 110kg on the bench to 125kg in 4 weeks!!!! And he pissed that. By Xmas certainly 135kg maybe 140kg.

[ItsThere]

Yeah I thought you might say that. So what should I be benching for a DC thing?
Am going later today so looking forward to it! Might to back as well if i'm gonna go for less reps.
Thing is don't you need a good spot to train to failure mate?

[Matt]

You do need a spoter, but only on some exercises. Instead of barbells, use dumbbells - then you can bench, shoulder press, whatever relatively safely. Without a spotter you won't be able to do any forced reps, but you don't do them in DC. You hit failure, then the spotter helps you up for a final negative. With dumbbells, when you know you're going to fail next rep, just do a real slow negative. That'll finish you off!

My chest routine is simple. One exercise, 3 sets, 3 times every 2 weeks.

Monday - Barbell Bench Press
Friday - 30deg incline dumbbell press
Wed - Decline smith machine press

So you do 4-6 seconds on the negative phase of each exercise, then explode up. First set do a weight you'll FAIL around 7 to 8 reps. Stop, 15 deep breaths, repeat, hoping for 3 or 4 reps; stop, 15 breaths, repeat and try for a couple of reps, ending on a static hold for 20-30 seconds.

That's my chest workout, and it's working wonders

[ItsThere]

Cheers Chain, gonna give that a bash now!

[Matt]

Cool. You won't feel as exhausted as if you do 20 sets, but the result is much better. You should be mentally shell-shocked if you done it right and gave it 100%. It's enough to damage your muscles so they have to grow. I think when people do too many sets, you end up doing so much damage they never have enough time to repair before your next workout on the same muscle. And growth only occurs AFTER they're repaired.

[Commander Marklar]

True dat, I think you mentioned it before 30 minutes is all that's needed. Hard and fast then rest.

[112]

Man, i did another circuit training class yesterday and the trainer had us doing sgt jumps, they are totally nasty! But the worst excercise he had us do really hurt cos ive never done it before.

He basically had us all kneeling on a matwith a barbell placed infront of us. We had to row with the barbell forward, whilst in a kneeling position until our stomachs were an inch above the ground. Then row back up to an upright position. I couldnt really do it, my whole body started shaking! It kind of strained me back cos i couldfeel it twinge.

Anyone know what these are? Apparently they are good for yah stomach.

Hope evryones still giving it at least 90% effort. It is harder now the weathers changed.

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