Dogg Crapp - Week 1 Summary

Okay, been doing DC for just over a week now. I am not fully integrated just yet, since I am trying to find the optimal weight to suit recommended rep ranges. I am currently overshooting on the reps by nearly double, so need to increase weight slightly to compensate next time.

One other thing I found is that the 3 day split routine is too short. I was completing the 3 day split in about 45 minutes, including the stretches at the end. Since this isn't efficient use of my time, I have moved towards a 2 day split as of yesterday, starting with the B phase of the rotation. I have summarised the two splits below so you can see the difference:

3 Day Split

This will land accordingly: Mon A1, Wed A2, Fri A3, Mon B1, Wed B2, Fri B3, Mon C1, Wed C2, Fri C3, Mon A1, and so on...

Name	Function
A1	CHEST
	DELTS
	TRICEPS
A2	BACK
	TRAPS
	BICEPS
A3	HAMSTRINGS
	CALVES
	QUADS
B1	CHEST
	DELTS
	TRICEPS
B2	BACK
	TRAPS
	BICEPS
B3	HAMSTRINGS
	CALVES
	QUADS
C1	CHEST
	DELTS
	TRICEPS
C2	BACK
	BICEPS
C3	HAMSTRINGS
	CALVES
	QUADS

2 Day Split

Name	Function
A1	CHEST
	SHOULDERS
	TRICEPS
	BACK (WIDTH)
	BACK (THICK)
A2	BICEPS
	FOREARMS
	CALVES
	HAMSTRINGS
	QUADS
B1	CHEST
	SHOULDERS
	TRICEPS
	BACK (WIDTH)
	BACK (THICK)
B2	BICEPS
	FOREARMS
	CALVES
	HAMSTRINGS
	QUADS
C1	CHEST
	SHOULDERS
	TRICEPS
	BACK (WIDTH)
	BACK (THICK)
C2	BICEPS
	FOREARMS
	CALVES
	HAMSTRINGS
	QUADS

Here is the full detail for the 2 day split routine:

Name	Function	Exercise	Rep Max	Rest Pause?	X-Reps?	Sets
A1	CHEST	Incline bench press	15	Yes	Yes	1
	SHOULDERS	Front shoulder press	13	Yes	Yes	1
	TRICEPS	Close grip bench press	15-20	Yes	Yes	1
	BACK (WIDTH)	Behind head pull-ups	18	Yes	Yes	1
	BACK (THICK)	Deadlifts	12-20	No	No	1
A2	BICEPS	Dumbbell curls	20	Yes	Yes	1
	FOREARMS	Hammer curls	15	Yes	Yes	1
	CALVES	Hack squat style with 20 second negative phase	12	No	No	1
	HAMSTRINGS	Glute ham raises	15-20	Yes	Yes	1
	QUADS	Hack squat	20	No	No	1
B1	CHEST	Flat hammer press	15	Yes	Yes	1
	SHOULDERS	Seated Arnold press	13	Yes	Yes	1
	TRICEPS	Rope push downs	15-20	Yes	Yes	1
	BACK (WIDTH)	Rows	18	Yes	Yes	1
	BACK (THICK)	Cable rows	12-20	Yes	Yes	1
B2	BICEPS	Preacher curls	20	Yes	Yes	1
	FOREARMS	Zotterman curls	20	Yes	Yes	1
	CALVES	Leg press machine - rest stretch on first set	12	No	No	2
	HAMSTRINGS	Stiff leg deadlifts	12-20	No	No	1
	QUADS	Squats	20	Yes	Yes	1
C1	CHEST	Hammer incline	15	Yes	Yes	1
	DELTS	Rear laterals	15-20	Yes	Yes	1
	TRAPS	Shrugs	20	Yes	Yes	1
	TRICEPS	Bodyweight extensions	20	Yes	Yes	1
	BACK (WIDTH)	Chin-ups	18	Yes	Yes	1
	BACK (THICK)	Deadlifts	12-20	No	No	1
C2	BICEPS	Cable curls	20	Yes	Yes	1
	FOREARMS	Inverted EZ curls	15	Yes	Yes	1
	CALVES	Standing calf raises	12	Stretch	No	2
	HAMSTRINGS	Glute ham raises	15-20	Yes	Yes	1
	QUADS	Leg curls	20	Yes	Yes	1
	ADDUCTORS	Adductor machine	15	Yes	Yes	1