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Cracking routine 

Hi yall! Havent updated this for ages. I have been keeping a blog on another forum doing a style of training called DOGGCRAPP which some of you I'm sure have heard of. I have been doing it for 5 weeks and was getting some really good improvements in my lifts. However, the relentless nature of the training meant for the first time in my 7 years of training I have slight pain in my patella tendons and left RC. This could well be down to technique, inappropriate weight, not enough recovery, the knees especially from doing smith machine squats (they dont seem to fit well with me biomechanically-again either that or i need to do less weight and focus on form, although to be fair it was pretty good.) another factor is me and my training partner are looking at different gyms to train in and again with the structured nature of DC, this is a bit of an inappropriate period to be sticking to a rigid plan.

Tonight we trained in Area 51 in Southampton for the first time. This gym is owned by a guy called Wayne Niemic (won the stars supers this year) who will be competing in the British in 5 weeks. After our session tonight he was posing and looked unreal! The gym i currently train in isnt all that for vibe so this was just the ticket.  We are going to sample all the local gyms then make a decision.

Tonight we sampled a lot of the machinery but I have a new workout planned using some DC principles and with a bit of a powerlifting flavour.

Anyway tonight went this way:

Deadlifts: 60kg x 10; 100kg x 5; 140kg x 5; 180kg x 5; 200kg x 5. all relatively easy so room to move on there.
Leverage pulldown: worked up to 45kg per side for 10 reps (loved this machine! Yatesy style!)
Seated row machine: Different wo anything ive used before but lovely motion to it. Like a seated cable row but leverage. Anyway 50kg per side for 10 reps
Machine row: Again this was really quite a strange angle but a really cool leverage machine! 35kg per side for 10 reps
Machien shoulder press: Always wanted to use one of these but a little dissapointed! To be fair probably didnt warm up enough. 30kg on each lever for 8
Lateral raises: 10kg x 15; 15kg x 8 (these were heavier than in my usual gym!)
Seated rear delt machine: Lovely action on this one. 2 sets of 15

And done. I dont like training without a plan and this session felt a bit like going through the motions after the first row machine. however great atmosphere, perfect equipment and a man built like a beast to run it all. I sense I may be back!

was quality fair play

cheers mate, glad your enjoying it.

Quite a few supplements at the minute. I have fairly cheap living expenses and earn enough to have a good budget each month.

Whey protein with oats in the morning and after training
cod liver oil and glutamine in the morning

maximuscle pump up prior to training, This has worked really well, stimulants usually dont agree with me, I either crash hard quickly or dont have any effect but this has been spot on, small bu and helps me focus and push through the workouts.

creatine at some point in the day, occassionaly BCAA's in the day. Caesin in the evenin prior to bed occassionally.
I only tend to be strict with the first three listed but the others will be taken at some point, which means they last a lot longer than indicated by the producer.

Theres a few other supps I wana try but I need to get through this selection first!

Excellent routine Jason.

dips are very good. Just some nipper was on the station last night when i wanted to add them in for chest so did them for tris, more up right and i got a pump from hell

if you going to get on stage mate those last weeks of 6+ l of water could be fun

Yep kre is natty safe

Good journal mate..am enjoying it..what sort of supplements are you taking if any..?

Hi Scott..i have had cnp creatine mono powder and didnt have no probs mate,apart from popping too the bog at all hours in the nite..have been ok today Scott..think i was overtired,so just coincidence mate..as i slept ok lastnite..hope i can take these creatine as a natural?

3litres of water a day is far too much..i be bloody peeing every half an hour..i got a weak bladder mate..2 litres is about it a day,with pro shakes on top and 3 coffees a day..

great routine