Doc's DNP log

[MrRippedZilla]

Subbed for this log - Good luck doc

 

[Docd187123]

Staggered-Volume Training

This little gem was designed by exercise physiologist Douglas Christ more than a decade ago. He claimed-and probably still does-that it’s the best program for maximizing growth hormone release. I wasn’t sure about that claim when he made it, and I’m still not sold. I do know, however, that it’s an excellent way to pack on some muscle when you’re stuck in a rut, particularly when you’ve been pounding away at Heavy Duty, low-rep-style routines.

Here are three keys to making this program work:

1) Perform full-body workouts three days a week.
2) Pick one exercise for each bodypart, sticking with more-bang-for-your-buck movements that work a lot of muscle groups at once.
3) Do a high volume of work.

Depending on your fitness and strength, do eight to 12 exercises for 12 to 16 reps each. Also-and here’s the kicker-you perform all sets in “jump-set” fashion, alternating exercises for antagonistic bodyparts in four-set groupings. For instance, you do four sets of a chest exercise, four sets of a back exercise, then go back to the chest exercise for four sets. Continue in that manner until you’ve performed all the prescribed sets for the two exercises.
Here are two examples of staggered-volume training programs The first is for beginners-or those not conditioned for full-body workouts-and the second is an advanced program.

Beginning Staggered-Volume Training

Perform the following program on three nonconsecutive days a week:

Leg presses 4 x 12-16
Lying leg curls 4 x 12-16
Leg presses 4 x 12-16
Lying leg curls 4 x 12-16

Incline-bench presses 4 x 12-16
Wide-grip chins 4 x max reps
Incline-bench presses 4 x 12- 16
Wide-grip chins 4 x max reps

Barbell curls 4 x 12-16
Bench dips 4 x 16
Barbell curls 4 x 12-16
Bench dips 4 x 16

Lateral raises 4 x 12-16
Incline situps 4 x 20-30

Here are a few more pointers for getting the most out of this program:

1) Don’t approach muscular failure except on the last rep of the last set of each exercise.

2) Use approximately 50 to 60 percent of your one-rep maximum-that should keep the intensity at the right level.

3) Take at least one minute of rest between sets; any less and you’ll become too fatigued. Don’t take more than 2 1/2 minutes between sets; any more and you won’t be working your muscles hard enough.

Advanced Staggered-Volume Training

This program is for trainees who already have a high level of strength and muscle development. Less-advanced trainees can use it after training on the beginning program for a couple of months.

Monday and Friday
Squats 4 x 12
Stiff-legged deadlifts 4 x 12
Squats 4 x 12
Stiff-legged deadlifts 4 x 12
Squats 4 x 12
Stiff-legged deadlifts 4 x 12

Incline barbell presses 4 x 12
Wide-grip chinsor lat pulldowns 4 x 12
Incline barbell presses 4 x 12
Wide-grip chins or lat pulldowns 4 x 12
Incline barbell presses 4 x 12
Wide-grip chins or lat pulldowns 4 x 12

Barbell curls 4 x 12
Lying dumbbell
triceps extensions 4 x 12
Barbell curls 4 x 12
Lying dumbbell
triceps extensions 4 x 12

Standing overhead presses 4 x 12
Hanging leg raises 4 x 20- 30

Wednesday
Leg extensions 4 x 20
Lying leg curls 4 x 20
Leg extensions 4 x 20
Lying leg curls 4 x 20

Flat-bench dumbbellpresses 4 x 16
Bent-over rows 4 x 16
Flat-bench dumbbell presses 4 x 16
Bent-over rows 4 x 16
Dumbbell curls 4 x 16
Skull crushers 4 x 16
Dumbbell curls 4 x 16
Skull crushers 4 x 16
Dumbbell curls 4 x 16
Skull crushers 4 x 16
Seated dumbbell overhead presses 4 x 16
Incline situps 4 x 20-30

Personally I would not run that program on or off DNP. My goals are strength related but even for BB that just doesn't look like a good program to me. If you've had success with it congrats but I can't do something like this for my goals.

 

[Docd187123]

Subbed for this log - Good luck doc

Thanks Zilla. I may be pestering you with a question or two anyway lol.

 

[Docd187123]

Day 4 has come and gone of 250mg. No side effects presented themselves yet so I will be bumping up the dose today. Took 250mg this morning and will take another 250mg tonight after work and the gym.

 

[Docd187123]

About to take another 250mg now. Still feel nothing from 250 mg total dose

 

[MrRippedZilla]

How is your dnp dosed doc?

Like 125mg per cap, 250mg per cap, etc.

 

[Docd187123]

250mg per cap Ripped. They're from a group buy I got in on from D

 

[Rick Kane]

Are you feeling anything at all?

 

[Docd187123]

This morning is day 2 of 500mg a day. Took 250mg this morning and will take the other dose later tonight.

 

[Docd187123]

Are you feeling anything at all?

Last night was the first day of 500mg and I might have noticed slightly more night sweats than usual and this morning I'm feeling warm. Haven't checked my body temp yet but will do so today. I'm always sweating and feeling hot even when not on any gear so this maybe a placebo.

 

[Docd187123]

Day 2 of 500mg but have only taken my first dose today so far. I'm beginning to feel some of the heat now. No headaches, no fatigue, no lethargy, etc as of yet.

 

[OdieM]

Subbed. I'm interested in this because I will be running some very soon for 14-20 days.

 

[johnnyBALLZ]

Subbed. I'm interested in this because I will be running some very soon for 14-20 days.

I'd wait until a few weeks after your pct is done.

 

[Docd187123]

Subbed. I'm interested in this because I will be running some very soon for 14-20 days.

If you're on pct or will be soon id listen to Johnny and finish that first.

 

[Docd187123]

Day 3 of 500mg a day. Feel some increased heat. My body temp is normally around 96.8 deg or so whenever I get checked at the doctor and last night it was 97.3 deg. Experienced some night sweats but I still have tren in me from my cycle so who knows the cause. Still not lethargy, headaches, feeling like shit, etc. Water consumption is just under 2 gallons so far.

 

[Nitrobuste]

Im now in week 4 of 450mg crystal heat dnp.

Its the hell for me. I went to the supermarket 5 minutes away the other day. My tshirt was completly wet when i was at home again. Only have 1 week left, ill keep going !

If you have any questions, just ask.

 

[Docd187123]

Im now in week 4 of 450mg crystal heat dnp.

Its the hell for me. I went to the supermarket 5 minutes away the other day. My tshirt was completly wet when i was at home again. Only have 1 week left, ill keep going !

If you have any questions, just ask.

Thanks for chiming in and the offer! I've yet to get the sweats any worse than I normally do but I noticed the yellow urine today.

 

[Nitrobuste]

Thanks for chiming in and the offer! I've yet to get the sweats any worse than I normally do but I noticed the yellow urine today.

Wait till your semen turns yellow man... so akward

 

[johnnyBALLZ]

Day 3 of 500mg a day. Feel some increased heat. My body temp is normally around 96.8 deg or so whenever I get checked at the doctor and last night it was 97.3 deg. Experienced some night sweats but I still have tren in me from my cycle so who knows the cause. Still not lethargy, headaches, feeling like shit, etc. Water consumption is just under 2 gallons so far.

Have you been weighing yourself in the morning? Should be dropping 1lb a day at this point.

My first run was the best, 15lbs in 14 days. 4 days at 250mg and 10 at 500mg. It wasn't just the best in terms of fat loss but also the least sides. 4 runs now and each has been different. All caps were from the same order with D.

 

[Docd187123]

Wait till your semen turns yellow man... so akward

Yea I'm waiting to bust some nuts on a girl's face and tell her I'm an alien from the yellow semen color