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Gorillakiv83’s Home Training Log

What’s your YouTube channel? I’d be interested in seeing either videos or reading about your experiences with DC training.

My shoulders and arms day were taking forever to finish, thats the only downside.

Hi, my youtube channel is about professional bodybuilding. You can think of me as the Turkish Nick strength and power. He has a 1 million subs and i have 6000 but still :grinning:

Doggcrapp is hard man. Doing double rest pause on upper body exercises, doing quads at the end and finishing them with a 20 rep widowmaker set is even harder. Extreme stretching is not so much fun as well.

But i loved it after a while. You use a 2 day split, workout a and workout b. You train 3 days a week so you hit every muscle twice in 9 days. I never trained with such high frequency and my wife recently said i looked a little bit bigger. My bw didnt change but maybe better body composition?
I dont know but i will keep doing it.

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I decided that i wont be able to continue Doggcrapp. Its just too hard and uncomfortable for me.

I switched to the 4 day john meadows split that i used in 2017/2018.

28.12.2020

Back

One arm barbell row 12-12-12-12-15
Dumbbell pullover 3 * 12
Inverted row 10-10-8
Dumbbell rear delt row 2 * 12
Incline y raise 2 * 12

How we doing towards this man?

I couldnt clean it from the floor :grinning:

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30.12.2020

Chest & Shoulders

Incline barbell press 12-10-8-6-5
Low incline db press 8-7-6
One arm db lateral raise 12-12-12-15
One arm db shoulder press 10-10-9-9
Incline db front raise 15-12-12
Depth push up 3 * max reps

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01.01.2021

Legs

Barbell split squat 3 * 12
Heels elevated narrow stance back squat 3 * 10
Landmine sumo squat 3 * 10
Dumbbell leg curl 3 * 12
Dumbbell calf raise 3 * 15

04.01.2021

Biceps & Triceps

Seated db curl 10-8-8
Incline close grip bench press 12-12-9-7
Seated ez bar french press 3 * 12
Hammer curl 12-10-10
Dumbbell kickback 3 * 12
Concentration curl 3 * 12

06.01.2021

Back

Chest supported one arm db row 4 * 12
Elbow out db row 3 * 12
Db pullover 3 * 12
Inverted row 2 * 10
One arm barbell row 2 * 10
Incline y raise 2 * 12

08.01.2021

Chest & Shoulders

One arm db side lateral raise 4 * 15
Ez bar reverse grip overhead press 10-10-8-7
Low incline db press 8-8-6-5
Neutral grip incline db press 8-7-6
Dumbbell front raise 12-10-10
Dumbbell floor press 10-7-5

11.01.2021

Barbell split squat 3 * 12
Landmine sumo squat 3 * 10
Heels elevated narrow stance back squat 3 * 10
Toes elevated db romanian deadlift 2 * 10
Single leg db calf raise 1 * 20