Last Friday I hit my half-way point on a 12 week workout plan. I was making great progress. Today I was reading about a new workout that a few people were going to try on the davedraper.com site that I post my workouts to. It sounded like a good change so I am putting my 12 week workout on hold to give this new one a try. It is called Doggcrapp routine. I have to say it is really hard to understand at first. My head was spinning when I read it for the first time.
But in a nut shell you are lifting 3 days a week on Mon., Wed., and Friday. The days off you run for 60 minutes. The lift days run for 30 minutes. That is much more running that I have been doing but oh well. Here is the routine….
The split goes as follows:
Monday 1 – Exercise group A
Chest
Shoulders
Triceps
Back Width
Back Thickness
Wednesday 1 – Exercise group B
Biceps
Forearms
Calves
Hamstrings
Quads
Friday 1 – Exercise group C
Chest
Shoulders
Tris
Back Width
Back Thickness
Monday 2 – Exercise group D
Biceps
Forearms
Calves
Hamstrings
Quads
Wednesday 2 – Exercise group E
Chest
Shoulders
Tris
Back width
Back thickness
Friday 2 – Exercise group F
Biceps
Forearms
Calves
Hamstrings
Quads
Monday 3
Repeat exercise group A, etc.
Here is the hard part to understand, for me anyways. I can copying this from the original instructions…
“For the first run through, you want to choose a weight that’s going to get you at least 16 rest-pause reps. If you can get more, that’s fine; it’s more room to improve. You’re going to be increasing the weight every workout until you reach a weight you can only get 11 rest-pause reps with. At that point, you’ll rotate that exercise out.
Your chest, shoulder, triceps, back width, and biceps exercises are always going to be done rest-pause fashion. Back thickness exercises will usually be done in straight set fashion. Forearms and calves will always be done in straight set fashion. Hip-dominant hamstring exercises will be done in straight set fashion. Quad exercises will be done as a heavy set of 6-10, followed by a 20-rep “widowmaker.” I like choosing two different exercises for the heavy set and the widowmaker.”
So from what I understand the RP (Rest Pause) works like this for the lifts you are doing them on. You get in a few warms. Then you do 3 sets. Between each set you only get 15 deep breaths. Then you do the next set, pause for your breaths again, do the last set, pause for your breaths again, then do the final press and hold. You need to lift to failure each set except the last one where you are hold it for 60 seconds. 15 deep breaths is supposed to be about 22 seconds. Anything you are not doing the RP on you do one single set to failure.
Then on top of all this you have to do what is called extreme stretching. This is the kind of stretching that is painful to do.
I tried it today and did not do it entirely correct. I think it is going to take me a week to figure it all out.
If you really want to learn more then check out this article. I warn you, it is pretty long and boring to read. http://www.thepumpingstation.com/doggcrapp.html
I thought bodybuilders were not suppose to be too smart? I can’t figure this out so it is not saying too much for me I guess. 
