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Rate This Plan On DC Doggcrapp Training By AI

TG

TG

Staff member
I'm getting in a rut again and wanted to change up my workout a bit. Decided to focus on cardio/boxing/core during off days and back to DC training. Instead of manually figuring out my plan I decided to ask Grok AI. Tell me your thoughts.

Heres the prompt used: I want you to give me a workout program for a male advanced user with 3 days a week, Monday, Wednesday, Friday based on the program of Dante Trudel also known as DC training or DoggCrapp training methods. This program should be in depth and explain the reasoning behind the method and training.


Grok Response:

Below is an in-depth workout program designed for an advanced male lifter based on Dante Trudel’s DoggCrapp (DC) Training principles, tailored to a 3-day-per-week schedule (Monday, Wednesday, Friday). I’ll explain the reasoning behind the methodology, how it’s structured, and why it works for advanced trainees seeking hypertrophy and strength gains. This program assumes you’ve been training seriously for at least 3 years, have a solid strength base, and are familiar with your body’s recovery capacity—key prerequisites Dante emphasizes for DC Training.
Overview of DoggCrapp (DC) Training Principles
Dante Trudel’s DC Training is a hypertrophy-focused system built on the following core tenets:
  1. Progressive Overload via Strength Gains: Muscle growth is driven by getting stronger over time. You pick a few key exercises per body part and aim to "beat the logbook" (increase weight or reps) each time you revisit them.
  2. Low Volume, High Frequency, High Intensity: Unlike traditional bodybuilding splits (e.g., one muscle group per week), DC hits each muscle group roughly twice every 8 days with minimal sets but maximal effort. This maximizes recovery while maintaining growth stimulus.
  3. Rest-Pause Sets: Most exercises use a rest-pause technique—performing a set to failure, resting briefly (10-15 deep breaths), then continuing for 2-3 mini-sets until a target rep range is hit. This intensifies the effort and exhausts muscle fibers efficiently.
  4. Exercise Rotation: You select three exercises per muscle group and rotate them across workouts to prevent plateaus and overtraining a single movement pattern.
  5. Extreme Stretching: Post-workout stretches (60-90 seconds) under tension are used to enhance muscle fascia expansion and recovery.
  6. Blasting and Cruising: Train hard ("blast") for 6-8 weeks, then "cruise" (lighter, submaximal training) for 1-2 weeks to recover.
Reasoning: Dante believes traditional high-volume bodybuilding wastes time and energy on "junk volume." Instead, DC optimizes growth by focusing on strength progression, frequent stimulation, and recovery. For advanced lifters, who’ve already built a base, this approach breaks plateaus by pushing intensity and leveraging their ability to handle heavy loads.
Program Structure: 3 Days/Week (Monday, Wednesday, Friday)
DC Training traditionally uses a two-workout split (A and B), alternated across three weekly sessions in an ABA, BAB pattern over two weeks. This ensures each muscle group is trained three times in 14 days (approximately twice every 8 days), balancing frequency and recovery.
  • Workout A: Chest, Shoulders, Triceps, Back Width, Back Thickness
  • Workout B: Biceps, Forearms, Calves, Hamstrings, Quads
Weekly Schedule:
  • Week 1: Monday (A), Wednesday (B), Friday (A)
  • Week 2: Monday (B), Wednesday (A), Friday (B)
You’ll rotate through three different exercises per muscle group (e.g., A1, A2, A3 for Workout A; B1, B2, B3 for Workout B) across sessions. If you fail to progress on an exercise (can’t add weight or reps), you swap it out for a new one.
Detailed Workout Program
Warm-Up Protocol
  • Perform 2-5 warm-up sets per exercise, starting light and progressively increasing weight (e.g., 50%, 70%, 85% of working weight). These are submaximal and meant to prepare you for the all-out working set.
  • Example for Bench Press (target 225 lbs): 95 lbs x 10, 135 lbs x 6, 185 lbs x 3.
Rest-Pause Execution
  • Perform one working set to failure (typically 8-12 reps), rest 10-15 deep breaths (20-30 seconds), then continue to failure again (3-5 reps), rest again, and finish with a final mini-set (1-3 reps). Total reps aim for 11-15 or 20-30, depending on the exercise.
  • Exceptions: Quads (straight sets + Widowmaker), Back Thickness (straight sets), Calves (special protocol).
Extreme Stretching
  • After each muscle group, perform a 60-90 second stretch with moderate weight or bodyweight to maximize fascia stretch and recovery.
Workout A (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Monday/Friday, Week 1; Wednesday, Week 2
  1. Chest: Incline Barbell Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 11-15 total reps (e.g., 8 + 4 + 2)
    • Stretch: Hold 45-60 lbs dumbbells at the bottom of a flye position for 60 sec.
    • Reasoning: Targets upper chest (a common weak point), allows heavy loading for progression.
  2. Shoulders: Seated Military Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 11-15 total reps
    • Stretch: Hang from a pull-up bar with slight lean back for 60 sec.
    • Reasoning: Compound movement for overall shoulder mass and strength.
  3. Triceps: Close-Grip Bench Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 11-15 total reps
    • Stretch: Overhead dumbbell extension stretch (50-75 lbs behind head) for 60 sec.
    • Reasoning: Hits all triceps heads with heavy weight, synergizes with chest work.
  4. Back Width: Rack Pull-Ups (A1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 15-20 total reps (weighted if needed)
    • Stretch: Hang from pull-up bar with full dead hang for 60 sec.
    • Reasoning: Emphasizes lats over traps, allows progressive overload with added weight.
  5. Back Thickness: Barbell Deadlift (A1)
    • Warm-Up: 3-5 sets
    • Straight Sets: 1 set of 6-9 reps, 1 set of 9-12 reps (slight weight drop)
    • Stretch: Lean forward with barbell in rack, arms extended, for 60 sec.
    • Reasoning: Heavy compound lift for traps, lower back, and spinal erectors; rest-pause avoided for safety.
Workout B (Biceps, Forearms, Calves, Hamstrings, Quads)
Wednesday, Week 1; Monday/Friday, Week 2
  1. Biceps: Barbell Curl (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 15-20 total reps
    • Stretch: Hold light dumbbells (20-30 lbs) at arm’s length behind back for 60 sec.
    • Reasoning: Compound curl for max bicep tension and growth potential.
  2. Forearms: Reverse Barbell Curl (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 15-20 total reps
    • Stretch: Hang with reverse grip on pull-up bar for 60 sec.
    • Reasoning: Targets extensors, balances arm development.
  3. Calves: Standing Calf Raise (B1)
    • Warm-Up: 2-3 sets
    • Special Set: 1 set of 10-12 reps (5-sec negative, 15-sec pause at bottom per rep)
    • Stretch: Lean against wall with one leg extended back for 60 sec per side.
    • Reasoning: Slow negatives and pauses maximize calf fiber recruitment.
  4. Hamstrings: Romanian Deadlift (B1)
    • Warm-Up: 3-4 sets
    • Straight Sets: 1 set of 8-12 reps
    • Stretch: Seated hamstring stretch with weight (e.g., light barbell across legs) for 60 sec.
    • Reasoning: Isolates hamstrings without quad fatigue; straight sets for form safety.
  5. Quads: Barbell Squat (B1)
    • Warm-Up: 3-5 sets
    • Straight Sets: 1 set of 6-10 reps, rest 3-5 min, 1 Widowmaker set of 20 reps
    • Stretch: Deep squat hold with bodyweight or light dumbbell for 60 sec.
    • Reasoning: Heavy set builds strength; Widowmaker exhausts quads for hypertrophy.
Exercise Rotation Examples
For each muscle group, pick three exercises and rotate them (e.g., A1, A2, A3):
  • Chest: Incline Barbell Press (A1), Flat Dumbbell Press (A2), Hammer Strength Chest Press (A3)
  • Shoulders: Military Press (A1), Dumbbell Shoulder Press (A2), Behind-Neck Press (A3)
  • Triceps: Close-Grip Bench (A1), Skull Crushers (A2), Dips (A3)
  • And so on for all muscle groups.
Progression and Logbook
  • Track Everything: Record weights, reps, and total rest-pause reps in a logbook. Aim to beat your previous performance (e.g., 225 lbs x 8 + 4 + 2 becomes 230 lbs x 8 + 4 + 2 or 225 lbs x 9 + 4 + 2).
  • Switch Exercises: If you stall (fail to progress) after 2-3 attempts, replace the exercise with a new one from your rotation.
Supporting Elements
  1. Diet: Dante recommends 2g protein per lb of bodyweight (e.g., 400g for a 200-lb man), moderate carbs (cut off after 6 PM), and healthy fats. This fuels recovery and growth.
  2. Cardio: 2-4 sessions of 30-60 min low-intensity cardio (e.g., walking) on off days to aid recovery without taxing the CNS.
  3. Blasting/Cruising: After 6-8 weeks of blasting (pushing max effort), cruise for 2 weeks with lighter, non-failure sets.
Why It Works for Advanced Lifters
  • Efficiency: Low volume (1-2 working sets per muscle) reduces junk volume, focusing effort where it counts.
  • Frequency: Hitting muscles twice every 8 days leverages the anabolic window more often than once-weekly splits.
  • Intensity: Rest-pause and heavy compounds push past plateaus by taxing fast-twitch fibers.
  • Recovery: Advanced lifters can handle this intensity but need the built-in recovery (e.g., straight sets for risky lifts, cruising phases).
Final Notes
This is a starting point (A1/B1 exercises). As an advanced lifter, adjust based on your weak points (e.g., swap Military Press for Lateral Raises if shoulders lag). Push hard, recover well, and expect significant gains in size and strength over 6-8 weeks. Questions? Let me know!
 
Now I decided to ask in event if I wanted to avoid squats and deads due to prior injuries. Response:

Below is a revised DoggCrapp (DC) Training workout program for an advanced male lifter on a 3-day-per-week schedule (Monday, Wednesday, Friday), adjusted to exclude barbell deadlifts and squats due to prior injuries. I’ve incorporated machine-based alternatives where necessary to maintain the program’s intensity and effectiveness while prioritizing safety and joint stability. The structure, principles, and reasoning remain consistent with Dante Trudel’s methodology, with explanations updated to reflect the changes.
Program Adjustments
  • No Deadlifts or Squats: Replaced with machine or isolation movements to target the same muscle groups (back thickness, quads, hamstrings) without spinal loading or deep knee flexion.
  • Machine Focus: Machines allow controlled, heavy loading with reduced injury risk, aligning with DC’s emphasis on progressive overload.
  • DC Principles Intact: Rest-pause, exercise rotation, extreme stretching, and progressive overload remain the backbone.
Schedule:
  • Workout A: Chest, Shoulders, Triceps, Back Width, Back Thickness
  • Workout B: Biceps, Forearms, Calves, Hamstrings, Quads
  • Week 1: Mon (A), Wed (B), Fri (A)
  • Week 2: Mon (B), Wed (A), Fri (B)
Detailed Workout Program (No Deadlifts or Squats)
Warm-Up Protocol
  • 2-5 warm-up sets per exercise (e.g., 50%, 70%, 85% of working weight) to prepare joints and muscles without taxing recovery.
  • Machines may require fewer warm-ups (1-3 sets) due to fixed movement paths.
Rest-Pause Execution
  • One working set to failure, rest 10-15 deep breaths (20-30 sec), then 2-3 more mini-sets. Total reps: 11-15 (compounds) or 15-20 (isolation).
  • Exceptions: Back Thickness (straight sets), Quads (straight sets + Widowmaker), Calves (special protocol).
Extreme Stretching
  • 60-90 sec stretches post-muscle group to enhance recovery and fascia expansion.
Workout A (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Monday/Friday, Week 1; Wednesday, Week 2
  1. Chest: Incline Barbell Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 11-15 total reps (e.g., 8 + 4 + 2)
    • Stretch: Hold 45-60 lbs dumbbells at bottom of flye position for 60 sec.
    • Reasoning: Upper chest focus, heavy loading still viable without lower body involvement.
  2. Shoulders: Seated Military Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 11-15 total reps
    • Stretch: Hang from pull-up bar with slight lean back for 60 sec.
    • Reasoning: Compound shoulder move unaffected by lower body restrictions.
  3. Triceps: Close-Grip Bench Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 11-15 total reps
    • Stretch: Overhead dumbbell extension stretch (50-75 lbs) for 60 sec.
    • Reasoning: Triceps emphasis with minimal lower body stress.
  4. Back Width: Lat Pulldown (A1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 15-20 total reps (wide grip, add weight if needed)
    • Stretch: Hang from pull-up bar (or pulldown bar) for 60 sec.
    • Reasoning: Replaces rack pull-ups; targets lats with controlled tension, safer for injuries.
  5. Back Thickness: T-Bar Row Machine (A1)
    • Warm-Up: 2-4 sets
    • Straight Sets: 1 set of 8-12 reps, 1 set of 12-15 reps (slight weight drop)
    • Stretch: Lean forward with arms extended on machine handle for 60 sec.
    • Reasoning: Replaces deadlifts; hits traps, rhomboids, and lower back with supported posture, avoiding spinal compression.
Workout B (Biceps, Forearms, Calves, Hamstrings, Quads)
Wednesday, Week 1; Monday/Friday, Week 2
  1. Biceps: Barbell Curl (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 15-20 total reps
    • Stretch: Hold light dumbbells (20-30 lbs) behind back for 60 sec.
    • Reasoning: Unaffected by lower body changes, maximizes bicep tension.
  2. Forearms: Reverse Barbell Curl (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 15-20 total reps
    • Stretch: Hang with reverse grip on pull-up bar for 60 sec.
    • Reasoning: Balances arm development, no lower body impact.
  3. Calves: Standing Calf Raise (B1)
    • Warm-Up: 2-3 sets
    • Special Set: 1 set of 10-12 reps (5-sec negative, 15-sec pause at bottom)
    • Stretch: Lean against wall, one leg extended back, 60 sec per side.
    • Reasoning: Isolated calf work unaffected by squat removal.
  4. Hamstrings: Lying Leg Curl Machine (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 15-20 total reps
    • Stretch: Seated hamstring stretch with light weight (e.g., ankle weight) for 60 sec.
    • Reasoning: Replaces Romanian deadlifts; isolates hamstrings without spinal load, allows heavy progression.
  5. Quads: Leg Press (B1)
    • Warm-Up: 3-4 sets
    • Straight Sets: 1 set of 10-15 reps, rest 3-5 min, 1 Widowmaker set of 20-30 reps
    • Stretch: Seated quad stretch (pull one foot back under tension) for 60 sec per side.
    • Reasoning: Replaces squats; targets quads with controlled range, less knee stress than squats, still brutal for hypertrophy.
Exercise Rotation Examples
Rotate three exercises per muscle group:
  • Back Thickness: T-Bar Row Machine (A1), Seated Cable Row (A2), Hammer Strength Row (A3)
  • Hamstrings: Lying Leg Curl (B1), Seated Leg Curl (B2), Single-Leg Curl (B3)
  • Quads: Leg Press (B1), Hack Squat Machine (B2), Leg Extension (B3)
  • Others remain as listed or swap similarly (e.g., Dumbbell Press for Military Press).
Progression and Logbook
  • Beat the Logbook: Increase weight or reps each session (e.g., Leg Press: 400 lbs x 12 + Widowmaker 20 becomes 410 lbs x 12 + 20).
  • Switch on Stall: If you plateau after 2-3 attempts, move to the next exercise in your rotation.
Supporting Elements
  1. Diet: 2g protein/lb bodyweight (e.g., 360g for 180 lbs), moderate carbs (cut off post-6 PM), healthy fats. Crucial for recovery with machine intensity.
  2. Cardio: 2-4 low-intensity sessions (30-60 min walking) on off days to aid circulation without taxing CNS.
  3. Blast/Cruise: Blast for 6-8 weeks, cruise for 1-2 weeks with lighter sets.
Why It Works Without Deadlifts/Squats
  • Safety: Machines like T-Bar Row and Leg Press reduce spinal and knee stress while preserving DC’s high-intensity ethos.
  • Effectiveness: Targeted isolation (e.g., Leg Curl for hamstrings) and compound machines (e.g., Leg Press for quads) maintain hypertrophy stimulus.
  • Progression: Machines allow precise weight increments, aligning with DC’s strength-driven growth focus.
Final Notes
This adaptation keeps the spirit of DC Training—low volume, high intensity, frequent stimulation—while accommodating your injury history. Start with A1/B1 exercises, adjust weights to your capacity, and push hard within safe ranges. Let me know if you need further tweaks!
 
And lets take it a step further and add my favorite cycle in the mix. response:

Below is a revised DoggCrapp (DC) Training program for an advanced male lifter on a 3-day-per-week schedule (Monday, Wednesday, Friday), adjusted for the use of anabolic steroids—specifically a cycle of testosterone, trenbolone acetate, and masteron. The prior plan (no deadlifts/squats, machine-based where needed) is the foundation, but I’ll tweak it to leverage the enhanced recovery, strength, and muscle-building potential from this stack. I’ll explain the reasoning for changes, why this stack fits DC Training, and whether additional anabolics might complement it.
Anabolic Stack Context
  • Testosterone: Base compound, elevates protein synthesis, strength, and recovery. Dosed typically at 300-600 mg/week for a cycle.
  • Trenbolone Acetate: Potent anabolic, boosts nitrogen retention, aggression, and fat loss while adding dense muscle. Common dose: 200-400 mg/week.
  • Masteron (Drostanolone Propionate): Hardening agent, enhances vascularity and dryness, synergizes with tren for aesthetics. Typical dose: 300-500 mg/week.
Cycle Impact: This is a “hardcore” cutting/lean mass stack. It dramatically increases strength, recovery speed, and muscle fullness while minimizing fat gain. For DC Training, this means you can handle more volume, intensity, and frequency than a natural lifter, pushing the program’s limits.
Why Changes Are Needed
  1. Enhanced Recovery: Steroids reduce muscle damage and inflammation, allowing more frequent heavy sets or additional exercises without overtraining.
  2. Increased Strength: Rapid strength gains from tren and test mean faster progression, requiring adjustments to avoid stalling or injury.
  3. Aesthetic Focus: Masteron’s drying effect pairs with DC’s extreme stretching to maximize muscle separation and hardness.
  4. Aggression and CNS Boost: Trenbolone’s intensity can be channeled into heavier lifts, but fatigue must be monitored.
Changes Made:
  • Added a second working set for some muscle groups to exploit recovery capacity.
  • Adjusted rep ranges slightly lower (e.g., 10-12 vs. 11-15) to prioritize heavier loads.
  • Increased exercise rotation frequency to prevent joint wear from rapid strength jumps.
Revised Workout Program (Steroid-Enhanced)
Warm-Up Protocol
  • 2-4 warm-up sets per exercise. With steroids, you may need fewer reps (e.g., 5-8) per set due to faster muscle activation.
  • Machines still require 1-3 warm-ups for safety.
Rest-Pause Execution
  • One or two rest-pause sets per exercise (noted below). Total reps: 10-12 (compounds) or 12-20 (isolation) to favor heavier weights.
  • Exceptions: Back Thickness (straight sets), Quads (straight + Widowmaker), Calves (special protocol).
Extreme Stretching
  • 60-90 sec stretches remain, enhanced by steroids’ ability to repair microtears and expand fascia faster.
Workout A (Chest, Shoulders, Triceps, Back Width, Back Thickness)
Monday/Friday, Week 1; Wednesday, Week 2
  1. Chest: Incline Barbell Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 2 sets of 10-12 total reps (e.g., 7 + 3 + 2)
    • Stretch: 60 lbs dumbbells at bottom of flye for 75 sec.
    • Reasoning: Second set added to capitalize on test/tren strength gains; heavier loads enhance pec thickness.
  2. Shoulders: Seated Military Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 2 sets of 10-12 total reps
    • Stretch: Hang from pull-up bar for 75 sec.
    • Reasoning: Dual sets exploit tren’s aggression for overhead power; masteron sharpens delts.
  3. Triceps: Close-Grip Bench Press (A1)
    • Warm-Up: 2-4 sets
    • Rest-Pause: 1 set of 10-12 total reps
    • Stretch: Overhead dumbbell stretch (75 lbs) for 75 sec.
    • Reasoning: Single set suffices; triceps recover fast with test, avoiding elbow strain.
  4. Back Width: Lat Pulldown (A1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 2 sets of 12-15 total reps
    • Stretch: Hang from pulldown bar for 75 sec.
    • Reasoning: Extra set widens lats faster with tren’s nitrogen retention.
  5. Back Thickness: T-Bar Row Machine (A1)
    • Warm-Up: 2-4 sets
    • Straight Sets: 2 sets of 8-12 reps (no drop set)
    • Stretch: Lean forward on machine for 75 sec.
    • Reasoning: Two straight sets replace deadlifts; tren boosts trap/rhomboid density.
Workout B (Biceps, Forearms, Calves, Hamstrings, Quads)
Wednesday, Week 1; Monday/Friday, Week 2
  1. Biceps: Barbell Curl (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 2 sets of 12-15 total reps
    • Stretch: 30 lbs dumbbells behind back for 75 sec.
    • Reasoning: Dual sets for peak bicep pump; test enhances arm fullness.
  2. Forearms: Reverse Barbell Curl (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 1 set of 12-15 total reps
    • Stretch: Reverse grip hang for 75 sec.
    • Reasoning: Single set avoids overtaxing forearms; tren strengthens grip naturally.
  3. Calves: Standing Calf Raise (B1)
    • Warm-Up: 2-3 sets
    • Special Set: 2 sets of 10-12 reps (5-sec negative, 15-sec pause)
    • Stretch: Wall stretch, 75 sec per side.
    • Reasoning: Extra set leverages test’s recovery for stubborn calves.
  4. Hamstrings: Lying Leg Curl Machine (B1)
    • Warm-Up: 2-3 sets
    • Rest-Pause: 2 sets of 12-15 total reps
    • Stretch: Seated stretch with ankle weight for 75 sec.
    • Reasoning: Dual sets maximize ham detail; tren/masteron enhance separation.
  5. Quads: Leg Press (B1)
    • Warm-Up: 3-4 sets
    • Straight Sets: 1 set of 10-12 reps, 1 Widowmaker of 25-30 reps
    • Stretch: Seated quad stretch for 75 sec per side.
    • Reasoning: Heavier Widowmaker (25-30 vs. 20-30) exploits tren’s endurance boost.
Exercise Rotation
  • Rotate every 2-3 weeks (faster than natural) due to rapid strength gains:
    • Chest: Incline Press (A1), Hammer Strength Chest (A2), Decline Press (A3)
    • Quads: Leg Press (B1), Hack Squat (B2), Leg Extension (B3)
    • Etc., as before.
Progression and Logbook
  • Aggressive Progression: Increase weight weekly (e.g., 5-10 lbs on compounds, 2.5-5 lbs on isolation) due to steroid-enhanced strength.
  • Switch Early: Change exercises after 1-2 stalls to avoid joint stress from heavy loads.
Supporting Elements
  1. Diet: Up protein to 2.5g/lb (e.g., 450g for 180 lbs) to match anabolism. High carbs (400-600g) early in day, taper off post-6 PM. Fats moderate (80-100g).
    • Reason: Tren/test demand more fuel; masteron keeps fat low.
  2. Cardio: 3-5 sessions (20-40 min) for heart health; tren can strain cardio capacity.
  3. Blast/Cruise: Blast 8-10 weeks (longer than natural), cruise 1-2 weeks. Steroids extend blast duration.
Additional Anabolics Consideration
This stack is potent, but options to enhance it include:
  1. Anavar (Oxandrolone): 20-50 mg/day. Adds strength and hardness without water retention, synergizing with masteron’s aesthetic effects. Ideal for DC’s intensity.
  2. Winstrol (Stanozolol): 25-50 mg/day. Boosts strength and dryness, but joint stress may conflict with heavy machines—use cautiously.
  3. HGH (Growth Hormone): 2-4 IU/day. Enhances recovery and fullness, amplifying DC’s extreme stretching benefits. Costly but elite-tier addition.
Why Not Add More Now?: Test/tren/masteron is already aggressive. Additional compounds risk side effects (e.g., liver strain, BP spikes) unless goals shift (e.g., pure cutting with Anavar).
Why It Works with Steroids
  • Volume Bump: Extra sets exploit faster recovery without overtraining, a natural lifter’s limit.
  • Strength Surge: Lower rep targets and heavier weights align with tren/test’s power boost.
  • Aesthetic Edge: Masteron’s hardening plus DC’s stretching carve out a shredded, dense look.
  • Injury Safety: Machine focus still protects joints despite steroid-driven intensity.
Final Notes
This plan assumes a 12-16 week cycle aligning with tren/masteron’s short esters (test could be enanthate or propionate). Monitor bloodwork (liver, lipids, BP) due to tren’s potency. Push hard—steroids amplify DC’s brutality—but respect your body’s signals. Thoughts or adjustments needed? Let me know!
 
Now I asked it if it was familiar with strong app and hevy so I can import the data into hevy. Response:

Since I don’t have access to your actual workout data (e.g., weights, reps, or prior logs), I’ll create an exportable version of the steroid-enhanced DoggCrapp (DC) Training program I designed for you in the Strong app’s CSV format. This will allow you to import it into the Hevy workout trainer, which supports Strong’s CSV import (though it imports workout history, not routines directly). I’ll structure it as a sample week’s worth of data—Week 1: Monday (A), Wednesday (B), Friday (A)—with realistic weights and reps based on an advanced lifter using testosterone, trenbolone acetate, and masteron. You can then adjust the weights, dates, or reps to match your actual performance and import it into Hevy.
Strong App CSV Format Recap
The Strong app exports data in a CSV with these key columns (simplified for clarity):
  • Date: Timestamp (e.g., "2025-03-03 08:00:00")
  • Workout Name: Name of the workout (e.g., "Workout A")
  • Exercise Name: Specific exercise (e.g., "Incline Barbell Press")
  • Set Order: Set number (e.g., 1, 2, 3 for rest-pause mini-sets)
  • Weight: Weight lifted (e.g., "225")
  • Weight Unit: "lbs" or "kg"
  • Reps: Reps completed (e.g., "8")
  • Notes: Optional notes (e.g., "Rest-Pause Set 1")
  • Other fields (e.g., RPE, Distance, Seconds) can be left blank or zero if unused.
Assumptions
  • Sample Lifter: 180-lb advanced male, strong from steroid use (e.g., benching 300+ lbs, leg pressing 600+ lbs).
  • Dates: Week 1 of your cycle, starting March 3, 2025 (Monday).
  • Weights: Hypothetical but plausible for an enhanced DC trainee; adjust to your reality.
  • Hevy Import: Hevy will import this as workout history, not templates. You can convert workouts to routines in Hevy post-import (Workout > 3 dots > "Save as Routine").
Exported CSV Data
Below is the CSV text for Week 1 (Mon A, Wed B, Fri A). Copy this into a .csv file (e.g., "DC_Week1.csv") using a text editor or spreadsheet, then import it into Hevy via Settings > Import Data > Upload CSV File.
csv

Code: 
Date,Workout Name,Exercise Name,Set Order,Weight,Weight Unit,Reps,Notes
"2025-03-03 08:00:00","Workout A","Incline Barbell Press",1,275,lbs,7,"Rest-Pause Set 1"
"2025-03-03 08:00:30","Workout A","Incline Barbell Press",2,275,lbs,3,"Rest-Pause Set 2"
"2025-03-03 08:01:00","Workout A","Incline Barbell Press",3,275,lbs,2,"Rest-Pause Set 3"
"2025-03-03 08:05:00","Workout A","Incline Barbell Press",4,265,lbs,6,"Rest-Pause Set 1 (2nd Set)"
"2025-03-03 08:05:30","Workout A","Incline Barbell Press",5,265,lbs,3,"Rest-Pause Set 2 (2nd Set)"
"2025-03-03 08:06:00","Workout A","Incline Barbell Press",6,265,lbs,2,"Rest-Pause Set 3 (2nd Set)"
"2025-03-03 08:10:00","Workout A","Seated Military Press",1,185,lbs,7,"Rest-Pause Set 1"
"2025-03-03 08:10:30","Workout A","Seated Military Press",2,185,lbs,3,"Rest-Pause Set 2"
"2025-03-03 08:11:00","Workout A","Seated Military Press",3,185,lbs,2,"Rest-Pause Set 3"
"2025-03-03 08:15:00","Workout A","Seated Military Press",4,180,lbs,6,"Rest-Pause Set 1 (2nd Set)"
"2025-03-03 08:15:30","Workout A","Seated Military Press",5,180,lbs,3,"Rest-Pause Set 2 (2nd Set)"
"2025-03-03 08:16:00","Workout A","Seated Military Press",6,180,lbs,2,"Rest-Pause Set 3 (2nd Set)"
"2025-03-03 08:20:00","Workout A","Close-Grip Bench Press",1,225,lbs,7,"Rest-Pause Set 1"
"2025-03-03 08:20:30","Workout A","Close-Grip Bench Press",2,225,lbs,3,"Rest-Pause Set 2"
"2025-03-03 08:21:00","Workout A","Close-Grip Bench Press",3,225,lbs,2,"Rest-Pause Set 3"
"2025-03-03 08:25:00","Workout A","Lat Pulldown",1,200,lbs,8,"Rest-Pause Set 1"
"2025-03-03 08:25:30","Workout A","Lat Pulldown",2,200,lbs,4,"Rest-Pause Set 2"
"2025-03-03 08:26:00","Workout A","Lat Pulldown",3,200,lbs,3,"Rest-Pause Set 3"
"2025-03-03 08:30:00","Workout A","Lat Pulldown",4,190,lbs,7,"Rest-Pause Set 1 (2nd Set)"
"2025-03-03 08:30:30","Workout A","Lat Pulldown",5,190,lbs,4,"Rest-Pause Set 2 (2nd Set)"
"2025-03-03 08:31:00","Workout A","Lat Pulldown",6,190,lbs,3,"Rest-Pause Set 3 (2nd Set)"
"2025-03-03 08:35:00","Workout A","T-Bar Row Machine",1,250,lbs,10,"Straight Set 1"
"2025-03-03 08:38:00","Workout A","T-Bar Row Machine",2,240,lbs,10,"Straight Set 2"
"2025-03-05 08:00:00","Workout B","Barbell Curl",1,110,lbs,8,"Rest-Pause Set 1"
"2025-03-05 08:00:30","Workout B","Barbell Curl",2,110,lbs,4,"Rest-Pause Set 2"
"2025-03-05 08:01:00","Workout B","Barbell Curl",3,110,lbs,3,"Rest-Pause Set 3"
"2025-03-05 08:05:00","Workout B","Barbell Curl",4,105,lbs,7,"Rest-Pause Set 1 (2nd Set)"
"2025-03-05 08:05:30","Workout B","Barbell Curl",5,105,lbs,4,"Rest-Pause Set 2 (2nd Set)"
"2025-03-05 08:06:00","Workout B","Barbell Curl",6,105,lbs,3,"Rest-Pause Set 3 (2nd Set)"
"2025-03-05 08:10:00","Workout B","Reverse Barbell Curl",1,80,lbs,8,"Rest-Pause Set 1"
"2025-03-05 08:10:30","Workout B","Reverse Barbell Curl",2,80,lbs,4,"Rest-Pause Set 2"
"2025-03-05 08:11:00","Workout B","Reverse Barbell Curl",3,80,lbs,3,"Rest-Pause Set 3"
"2025-03-05 08:15:00","Workout B","Standing Calf Raise",1,300,lbs,10,"5-sec negative, 15-sec pause"
"2025-03-05 08:18:00","Workout B","Standing Calf Raise",2,290,lbs,10,"5-sec negative, 15-sec pause"
"2025-03-05 08:22:00","Workout B","Lying Leg Curl Machine",1,150,lbs,8,"Rest-Pause Set 1"
"2025-03-05 08:22:30","Workout B","Lying Leg Curl Machine",2,150,lbs,4,"Rest-Pause Set 2"
"2025-03-05 08:23:00","Workout B","Lying Leg Curl Machine",3,150,lbs,3,"Rest-Pause Set 3"
"2025-03-05 08:27:00","Workout B","Lying Leg Curl Machine",4,140,lbs,7,"Rest-Pause Set 1 (2nd Set)"
"2025-03-05 08:27:30","Workout B","Lying Leg Curl Machine",5,140,lbs,4,"Rest-Pause Set 2 (2nd Set)"
"2025-03-05 08:28:00","Workout B","Lying Leg Curl Machine",6,140,lbs,3,"Rest-Pause Set 3 (2nd Set)"
"2025-03-05 08:32:00","Workout B","Leg Press",1,600,lbs,12,"Straight Set"
"2025-03-05 08:37:00","Workout B","Leg Press",2,500,lbs,28,"Widowmaker"
"2025-03-07 08:00:00","Workout A","Incline Barbell Press",1,280,lbs,7,"Rest-Pause Set 1"
"2025-03-07 08:00:30","Workout A","Incline Barbell Press",2,280,lbs,3,"Rest-Pause Set 2"
"2025-03-07 08:01:00","Workout A","Incline Barbell Press",3,280,lbs,2,"Rest-Pause Set 3"
"2025-03-07 08:05:00","Workout A","Incline Barbell Press",4,270,lbs,6,"Rest-Pause Set 1 (2nd Set)"
"2025-03-07 08:05:30","Workout A","Incline Barbell Press",5,270,lbs,3,"Rest-Pause Set 2 (2nd Set)"
"2025-03-07 08:06:00","Workout A","Incline Barbell Press",6,270,lbs,2,"Rest-Pause Set 3 (2nd Set)"
"2025-03-07 08:10:00","Workout A","Seated Military Press",1,190,lbs,7,"Rest-Pause Set 1"
"2025-03-07 08:10:30","Workout A","Seated Military Press",2,190,lbs,3,"Rest-Pause Set 2"
"2025-03-07 08:11:00","Workout A","Seated Military Press",3,190,lbs,2,"Rest-Pause Set 3"
"2025-03-07 08:15:00","Workout A","Seated Military Press",4,185,lbs,6,"Rest-Pause Set 1 (2nd Set)"
"2025-03-07 08:15:30","Workout A","Seated Military Press",5,185,lbs,3,"Rest-Pause Set 2 (2nd Set)"
"2025-03-07 08:16:00","Workout A","Seated Military Press",6,185,lbs,2,"Rest-Pause Set 3 (2nd Set)"
"2025-03-07 08:20:00","Workout A","Close-Grip Bench Press",1,230,lbs,7,"Rest-Pause Set 1"
"2025-03-07 08:20:30","Workout A","Close-Grip Bench Press",2,230,lbs,3,"Rest-Pause Set 2"
"2025-03-07 08:21:00","Workout A","Close-Grip Bench Press",3,230,lbs,2,"Rest-Pause Set 3"
"2025-03-07 08:25:00","Workout A","Lat Pulldown",1,205,lbs,8,"Rest-Pause Set 1"
"2025-03-07 08:25:30","Workout A","Lat Pulldown",2,205,lbs,4,"Rest-Pause Set 2"
"2025-03-07 08:26:00","Workout A","Lat Pulldown",3,205,lbs,3,"Rest-Pause Set 3"
"2025-03-07 08:30:00","Workout A","Lat Pulldown",4,195,lbs,7,"Rest-Pause Set 1 (2nd Set)"
"2025-03-07 08:30:30","Workout A","Lat Pulldown",5,195,lbs,4,"Rest-Pause Set 2 (2nd Set)"
"2025-03-07 08:31:00","Workout A","Lat Pulldown",6,195,lbs,3,"Rest-Pause Set 3 (2nd Set)"
"2025-03-07 08:35:00","Workout A","T-Bar Row Machine",1,255,lbs,10,"Straight Set 1"
"2025-03-07 08:38:00","Workout A","T-Bar Row Machine",2,245,lbs,10,"Straight Set 2"

How to Use This
  1. Copy the CSV: Paste the text above into a text editor (e.g., Notepad) or Excel.
  2. Save as CSV: Save it as "DC_Week1.csv" (ensure the extension is .csv).
  3. Import into Hevy:
    • Open Hevy app > Settings > Import Data > Upload CSV File.
    • Select the file and confirm units (set to "lbs").
  4. Verify: Check your workout history in Hevy under Profile > Workouts. Each session (e.g., "Workout A" on March 3) should appear with all sets logged.
  5. Customize: Edit weights/reps in the CSV to match your actual lifts before importing, or adjust in Hevy post-import.
Notes
  • Progression: I’ve bumped weights slightly from Monday to Friday (e.g., Incline Press 275 to 280 lbs) to reflect steroid-driven gains.
  • Stretching: Not logged in CSV (Strong doesn’t track it), so add manually in Hevy notes if desired.
  • Full Cycle: This is just Week 1. To export a full 8-10 week blast, I’d need your actual starting weights and progression rate—let me know if you want that expanded!
  • Hevy Limitation: Routines won’t import; you’ll need to recreate them in Hevy from these workouts.
If you’ve got prior workout data you want included, share sample lifts (e.g., "Leg Press 550 lbs x 12 last week"), and I’ll build a custom CSV. Otherwise, this should kickstart your Hevy log with your DC plan! Anything else you need?
 
I’m a big fan of DC training and rest/pause. Rest/pause always helped trim my gym time down which was an overarching goal.

Templates look good.
 
Dude. wtf. This made more sense to me than following an actual DC workout.

This is fucking nuts. I agree it’s far off from replacing a coach… but goddamn if I had this starting out on square one it would have been really fucking helpful.
 
Mentioned my last kee injury and response:

Thanks for sharing that! Since your knee is okay now but has a history of a meniscus tear, we’ll adapt your workouts to minimize risk of re-injury while keeping your strength gains on track. A past meniscus tear means you’re more prone to irritation or re-tearing with deep knee flexion, heavy loads, or twisting motions, so we’ll focus on controlled, low-impact movements. I’ll tweak your current 4-week dumbbell/machine program (March 10 - April 4, 2025) to protect your knee, and I’ll include anabolic/supplement/medication options tailored to recovery and joint health. I’ll also outline bloodwork analysis for a meniscus-aware approach.
Adapting Workouts for Meniscus Tear History
Your current program uses dumbbells and machines, which is already safer than barbells, but we’ll adjust lower body exercises to avoid deep knee bends (>90° flexion) and high loads that could stress the meniscus. Upper body stays mostly unchanged since it’s knee-independent.
Modified Workout A (Upper Body + Knee-Safe Lower)

rebuilds the workout then into recommendations

Anabolics, Supplements, Medications for Meniscus History
These options support joint health, reduce inflammation, and maintain muscle during modified training.
Anabolics
  • Nandrolone Decanoate (Deca-Durabolin): 50-100 mg/week. Enhances collagen synthesis, potentially aiding meniscus stability, and preserves muscle. Risks: water retention, hormonal suppression. Needs medical oversight and bloodwork (testosterone, lipids).
  • Testosterone Enanthate: 100-150 mg/week. Supports overall recovery and strength maintenance. Less joint-specific than Nandrolone but effective. Risks: aromatization, requires monitoring (estradiol, PSA).
  • Note: Legal and safe only with a prescription. Meniscus benefits are anecdotal—focus on low doses.
Supplements
  • Collagen Peptides (Type II): 10 g/day. Supports cartilage integrity, may reduce meniscus wear long-term. Take pre-workout with Vitamin C (500 mg) for absorption.
  • Omega-3 Fatty Acids: 2-3 g/day (EPA/DHA). Anti-inflammatory, eases joint stress. Take with meals.
  • Glucosamine Sulfate: 1500 mg/day. May slow cartilage breakdown (mixed evidence for meniscus). Take split doses.
  • MSM (Methylsulfonylmethane): 1000-3000 mg/day. Reduces joint stiffness/pain. Take with food.
  • Vitamin D: 2000 IU/day (if not deficient). Supports bone/muscle around knee. Take with fat.
Medications
  • Ibuprofen: 200-400 mg as needed (max 2400 mg/day short-term). Reduces inflammation/pain post-workout. Limit to 1-2 weeks to avoid stomach/kidney issues.
  • Topical Diclofenac (Voltaren Gel): Apply 2-4 g to knee 2-4x/day. Localized NSAID, less systemic risk. Good for flare-ups.
  • Hyaluronic Acid Injection: Doctor-administered (e.g., Synvisc, 1-3 shots). Lubricates knee, may ease meniscus-related discomfort. Not a cure, but can aid mobility.
  • Note: Avoid chronic NSAID use. Injections need ortho consult—effective for some, not all meniscus cases.
 

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