Danb's Mountain Dog and everything else log

[Danb2285]

Congratulations Dan!!!! That is exciting news!

Next time ask if you can either work in with them, or steal a bar off a bench and load it up and start dead lifting. If all the usual places to dead are in use at my gym that is exactly what I do. I will set up right next to the bench take the bar off and start loading weights on the bar right there between the benches. I pull my sets and re-rack everything put the bar back and go on with my day.

That's how I roll. Unless I'm doing rack deads I prefer to not be near the racks so people can use them

Thanks guys. My gyms ghey and were only allowed to DL on the platform, and this guy was "squatting". The program called for rack deads this week but in was just gonna do regular deads if I had to. But like I said platform and rack both occupied for extreme amounts of time. Ran into the same situation today with the HS preacher curl station. Its literally the only preacher curl bench in the whole gym some was on it with his wife forever! He'd do a set then wait like 2 mins and she'd do a set. And theubkust alternated for what felt like an hour. Lol. I should have just jumped in with them I could have had all my sets in before their rest was over, but I just subbed for straight bar curls with a 3 second negative and a hard flex.

v-bar pushdowns - 3 sets of 12 to warm up.

V-bar pushdowns -High reps on these today, do 4 sets of 20 reps. 4 total work sets. 20-30 sec rest
60-20
60-20
55-20
50-14 failed at 14
Drop
40-10


Seated dip machine - Do a 3-second slow descent/negative as you allow weight to come up, then drive it down and fex for a split second before coming back up. 6 sets of 6 reps. Rest 30 seconds between sets. 6 total work sets.
210-6
210-5
190-6
190-6
190-5
180-6

Decline lying extension - these were super awkward for some reason. Im.gonna have to see if he has these on the YouTube channel. I still knocked out 3 sets but I'm not sure if I was even doing them right. Definitely wasn't feeling it in my tri's

Seated dumbbell curls - super strict leaning back just a little no alternating.
20-10
30-10
Got called to the child watch room. The kid needed a pee break. Ruined my pump lol... About 2 min rest here
30-10
30-8

Machine preacher curls - these got subbed out to st. Bar curls slow negative hard flex at the top. 30 sec rest
was down to just the bar by the end haha
4x20

hammer curls - 4 sets of 10 reps with a hard fex at the top of every rep 4 total work sets. Not alternating 20-30 rest
20-10
35-7
25-10
20-8

My arms were on fire by the time I got to the hammer curls. You should have seen the looks I was getting from this one dude. Actually pretty funny story....I'm doing hammer curls with the 25 lb dbs this dude keeps looking at me like "what a *****" I finish my set wait 20 secs grab the 20's he goes over and grabs the 40's and starts hammer curling them while i was still doing my first set. I put my DB's away just as he's getting ready to start his second set. I catch him look at my arms (veins running everywhere especially in my forearms and just pumped the fuk up at this point) his eyes get that "I wasn't expecting that" face, does 2 reps and puts his dB's away and walks over the the machines. I laughed to myself a little and called it a day.

 

[Danb2285]

Speaking of pumps....dropping soon

 

[superbeast668]

Ooops wrong thread

 

[Hyde]

You can do rackpulls off of a stack of 45lb plates if you have enough plates too. I probably wouldn't get crazy with the weight though unless the stacked plates are already banged up.

I love when ppl with no gains get this superiority complex about how much weight they're using. If you don't have any size to show for it, who cares how much you can curl with your hips? The point of curls is to build muscle, not get stronger. That's what compound movements are for.

 

[Danb2285]

You can do rackpulls off of a stack of 45lb plates if you have enough plates too. I probably wouldn't get crazy with the weight though unless the stacked plates are already banged up.

I love when ppl with no gains get this superiority complex about how much weight they're using. If you don't have any size to show for it, who cares how much you can curl with your hips? The point of curls is to build muscle, not get stronger. That's what compound movements are for.

Ha yeah this dude was all of about a buck 65 and full out hip curling those 40's lol

 

[Montego1]

Ha yeah this dude was all of about a buck 65 and full out hip curling those 40's lol

Curls for the girls braaaaaah!

 

[Danb2285]

Alright dudes I need some advice. I've been nursing a shoulder injury the last two weeks. I've struggled with an AC injury in my left shoulder for 10 years. Not really a whole lot I can do about that. Its on and off and usually doesn't bother me. But I don't think that's what's going on right now. It all started on my fishing trip. Emberressing story really... My power auger is a pull start and it wouldn't fire up. Long story short I tried starting it about 30-40 times and hurt my shoulder pulling on the pull cord lol. Who does that? <This guy. > anyway I've been nursing it since skipping out on shoulder and chest day but I can't take it anymore. I tried today just to see what I could and couldn't do. Basically anything with a stretch and press is out which is pretty much everything in program 3. I can do band over and backs. Wide grip presses incline press on a smith machine and cable fly's as long as the cables are at the high setting. I can kind of do Lat raises but it pops on every rep and starts to really feel irratated after 4-5 reps. What should I do?? Give it a couple more weeks of complete rest? Or just keep doing what I can do on it? Ugh so frustrated right now

 

[superbeast668]

With the damage in my shoulders I find going extremely light to help significantly when pain flares. We're talking 135lb benches 7.5lb lateral raises etc etc. mostly to keep moving and get blood flowing. Idk your exact injury to suggest the same thing, if it hurts too bad for that then probably continue not to press

 

[Danb2285]

With the damage in my shoulders I find going extremely light to help significantly when pain flares. We're talking 135lb benches 7.5lb lateral raises etc etc. mostly to keep moving and get blood flowing. Idk your exact injury to suggest the same thing, if it hurts too bad for that then probably continue not to press

I was really hoping the two weeks off from using it would help. Maybe I'll give it another 2 weeks and just do light stuff. I can't bench at all though. Not even 135. The hammer strength incline machine was pretty rough today. I made it through 2 warm up sets and called it quits. Its weird that the Smith machine incline doesn't hurt at all though.

 

[superbeast668]

I was really hoping the two weeks off from using it would help. Maybe I'll give it another 2 weeks and just do light stuff. I can't bench at all though. Not even 135. The hammer strength incline machine was pretty rough today. I made it through 2 warm up sets and called it quits. Its weird that the Smith machine incline doesn't hurt at all though.

It's not weird.. Think of it like this... It's on a rod... It provides a ton of stability and support to the bench, where as free weights with out using your delts to stabilize would be a very very ugly looking mess.

 

[Danb2285]

It's not weird.. Think of it like this... It's on a rod... It provides a ton of stability and support to the bench, where as free weights with out using your delts to stabilize would be a very very ugly looking mess.

Touché

 

[wasme]

Sorry to hear Dan. Good advice right there from beast.. have any Cissus or Joint Help? Are you icing/heating? Just don't push it and make it worse - or you could be out months..

 

[wasme]

Touché

Dan's friggin' bi-lingual...

 

[TheSwanks]

Dan's friggin' bi-sexual...

Dafuq does that have to do with anything??

 

[snagencyV2.0]

Touch mé

:blink:

 

[wasme]

Dafuq does that have to do with anything??

lmao... well it would explain a few things I am sure. Like why he dips his worm in a hole 'up at the lake' with the guys...

 

[Danb2285]

Dafuq does that have to do with anything??

:blink:

lmao... well it would explain a few things I am sure. Like why he dips his worm in a hole 'up at the lake' with the guys...

I ain't no bi curious


https://www.youtube.com/watch?v=dEBhP0YjLrY&feature=youtube_gdata_player

 

[bean5er]

It's not weird.. Think of it like this... It's on a rod... It provides a ton of stability and support to the bench, where as free weights with out using your delts to stabilize would be a very very ugly looking mess.

Same with me. My shoulder was fukked this past summer. Everything that wasn't already stabilized hurt. It baffled me that dumbbells hurt and Smith inclines didnt.

I finally gave in and started seeing an ART chiro last fall. Been great ever since. I literally couldn't my arm above my shoulder on upper body days.

I also began doing a hefty 15 min warmup directed at my chest and shoulders b4 every workout.

 

[Danb2285]

Same with me. My shoulder was fukked this past summer. Everything that wasn't already stabilized hurt. It baffled me that dumbbells hurt and Smith inclines didnt.

I finally gave in and started seeing an ART chiro last fall. Been great ever since. I literally couldn't my arm above my shoulder on upper body days.

I also began doing a hefty 15 min warmup directed at my chest and shoulders b4 every workout.

Yeah when it first happened a couple weeks agoI was the same way. I couldn't move my arm at all without it hurting. But now I honestly can't even tell its hurt until my chest/delts stretch too far. Im.gonna give it another week and then add the long warm up in next week and see if it helps. Back today so it shouldn't be an issue.

 

[Danb2285]

Planned on doing back today but on my way to the gym I started getting the urge to murder my legs. So that's what I did. I'll update more later. Side note though I'm starting to think 35 sec rest periods aren't gonna work out anymore for legs. By the time my "warm up" sets are done my legs are pumped and hurtin already lol.

 

[MrKleen73]

 

[Montego1]

Alright dudes I need some advice. I've been nursing a shoulder injury the last two weeks. I've struggled with an AC injury in my left shoulder for 10 years. Not really a whole lot I can do about that. Its on and off and usually doesn't bother me. But I don't think that's what's going on right now. It all started on my fishing trip. Emberressing story really... My power auger is a pull start and it wouldn't fire up. Long story short I tried starting it about 30-40 times and hurt my shoulder pulling on the pull cord lol. Who does that? <This guy. > anyway I've been nursing it since skipping out on shoulder and chest day but I can't take it anymore. I tried today just to see what I could and couldn't do. Basically anything with a stretch and press is out which is pretty much everything in program 3. I can do band over and backs. Wide grip presses incline press on a smith machine and cable fly's as long as the cables are at the high setting. I can kind of do Lat raises but it pops on every rep and starts to really feel irratated after 4-5 reps. What should I do?? Give it a couple more weeks of complete rest? Or just keep doing what I can do on it? Ugh so frustrated right now

Should go to the Dr

 

[Danb2285]

Should go to the Dr

TBH I don't have a whole lot of faith in Dr's lol. I delt with Dr's for the first couple years of my original injury. They had me.do physical theropy treatments and everything was great while I was doing those. But every time I'd stop it would start acting up again. Go back to the Dr and they'd give me another treatment
And tell me not to use it for a couple weeks. Same thing with my back. I went to PT 2 times a week for almost 4 months over this last summer (which ended up costing me a fortune even after insurance) and my back felt great so they told me I didnt need them anymore... A month later boom pain all over again. I guess I just need to sack up and deal with it haha

 

[Danb2285]

Here's todays leg workout. Feel like a pu$$y for not hitting squats lol but my legs actually still feel like they have fire running through them. Especially my hamstrings so it wasn't a complete waste of.a session



Barbell stiff legged deadlifts - 2-3 warm up sets. Use 25 plates so you can stretch better at the bottom. Work into the stretch as you go. Don't rush it. I want 4 sets of 10 reps. Once you get to a fairly hard 10, count that, then add a little weight each set for the next 3 sets also. Keep a slight bend in your knees while doing these. 4 total work sets
Worked my way up to 195 and then back down. Ended up feeling like 8 working sets by the end my hammies were on FIRE

lying leg curls - You are going to do 3 sets of 15. Nothing fancy here, just do perfect reps with someone gently pushing down on your lower back. 3 total work sets.
I don't rember the weight on these I believe it was 110 100 90

leg press - Use the exact same form as last week and work your way up, doing sets of 10 until you can no longer get 10 reps. We'll call that 3 sets. 3 total work sets.

Again felt like 7-8 working sets. Maybe started out to low or too high on weight or didn't add enough weight per warm up set. I believe it took me 4 warm up sets to get to hard 10. Tried to hammer out another set after and only got 6

hack Squat - Ok, this is where the rubber meets the road, baby. Time to fnish this one in style. I want 4 sets of 10. The frst 2 probably won't be too hard. For example, you might do 1 plate a side for 10, then 2, then 3, then 4. So it's a pyramid. On the frst two sets, I want you to rest pause them. So get down deep, rest, then drive them up. On the last 2 sets, that is not needed. Just get the 10 reps. Your legs should be on fre, and toasted. 4 total work sets.
These cometely sucked Dick.

Barbell Squats- 1-2 low rep sets working your way up. I want 3 sets of 6 reps on these with 3-second descents. Go to just above parallel. These are meant to be done heavy, but you should get every rep. Do not use a weight so heavy you can't get the reps with perfect form. Drive out of the hole hard. 3 total work sets.
Not gonna lie i completely bitched out.on squats today. I walked over and put 135 on and did a couple reps and my legs were so shakey I felt like I was gonna fall on my face lol.

 

[TheSwanks]

Here's todays leg workout. Feel like a pu$$y for not hitting squats lol but my legs actually still feel like they have fire running through them. Especially my hamstrings so it wasn't a complete waste of.a session

Barbell stiff legged deadlifts - 2-3 warm up sets. Use 25 plates so you can stretch better at the bottom. Work into the stretch as you go. Don't rush it. I want 4 sets of 10 reps. Once you get to a fairly hard 10, count that, then add a little weight each set for the next 3 sets also. Keep a slight bend in your knees while doing these. 4 total work sets
Worked my way up to 195 and then back down. Ended up feeling like 8 working sets by the end my hammies were on FIRE

lying leg curls - You are going to do 3 sets of 15. Nothing fancy here, just do perfect reps with someone gently pushing down on your lower back. 3 total work sets.
I don't rember the weight on these I believe it was 110 100 90

leg press - Use the exact same form as last week and work your way up, doing sets of 10 until you can no longer get 10 reps. We'll call that 3 sets. 3 total work sets.

Again felt like 7-8 working sets. Maybe started out to low or too high on weight or didn't add enough weight per warm up set. I believe it took me 4 warm up sets to get to hard 10. Tried to hammer out another set after and only got 6

hack Squat - Ok, this is where the rubber meets the road, baby. Time to fnish this one in style. I want 4 sets of 10. The frst 2 probably won't be too hard. For example, you might do 1 plate a side for 10, then 2, then 3, then 4. So it's a pyramid. On the frst two sets, I want you to rest pause them. So get down deep, rest, then drive them up. On the last 2 sets, that is not needed. Just get the 10 reps. Your legs should be on fre, and toasted. 4 total work sets.
These cometely sucked Dick.

Barbell Squats- 1-2 low rep sets working your way up. I want 3 sets of 6 reps on these with 3-second descents. Go to just above parallel. These are meant to be done heavy, but you should get every rep. Do not use a weight so heavy you can't get the reps with perfect form. Drive out of the hole hard. 3 total work sets.
Not gonna lie i completely bitched out.on squats today. I walked over and put 135 on and did a couple reps and my legs were so shakey I felt like I was gonna fall on my face lol.

Damn sounds like some work!!

 

[1ifeblood]

That's gettin it DB!

 

[Danb2285]

Thanks dudes. I'm definitely feeling it today.

 

[Hyde]

Least you got what you came for, nothing wrong with that

 

[bean5er]

TBH I don't have a whole lot of faith in Dr's lol. I delt with Dr's for the first couple years of my original injury. They had me.do physical theropy treatments and everything was great while I was doing those. But every time I'd stop it would start acting up again. Go back to the Dr and they'd give me another treatment
And tell me not to use it for a couple weeks. Same thing with my back. I went to PT 2 times a week for almost 4 months over this last summer (which ended up costing me a fortune even after insurance) and my back felt great so they told me I didnt need them anymore... A month later boom pain all over again. I guess I just need to sack up and deal with it haha

Dan I know what you're saying and I used to be the same way.

Once you find a good doc it makes all the difference. The injuries we get are really not a quick fix. It takes multiple visits and continuous rehab on our part or yes they do come back.

My chiro who does ART told me we would do a few sessions as possible
It took 8 sessions and me putting in maintenance work to fix my shoulder but now I only go in if it starts to bug me and I'm usually good.

 

[Danb2285]

Not much to report except for the fact ive noticed the last few days I've been STARVING constantly. And just as thirsty. EC stack hasn't stood a chance against the hunger this week ha. Hopefully a little metabolism boost. I don't know how you get by with eating so little Hyde. I'd die.
Anyway here was my arm day. 1 min rest between quad sets and 35 secs for everything else. Nothing real special just kind of felt like I was going through the motions today

v-bar pushdowns - 3 sets of 12 to warm up. QUAD SET - 4 rounds for 16 total sets.

v-bar pushdowns - Set of 12.

Dips between benches - Sets of 10. Work the top part of the motion. DO not go real low. We will get more stretch on the 4th exercise.

Pronated dumbbell kick backs - If you aren't sure what the form is on these, please visit my YouTube channel or website under the training tab. It is important to use the pronated grip throughout the whole movement to hammer the long/inner head of the triceps. Do sets of 6 reps on these.

Dip machine - On these, let the weight ride up and stretch your tri near your elbow. Do not lock out. Work the top part of the motion (just the opposite of the bench dips). Do sets of 6 reps.
your tris will be JACKED with blood.

Standing dumbbell curls - Just your typical standing alternating dumbbell curls. Supinate as you come up and fex. I want 4 sets of 10 reps with the same weight. 4 total work sets.

Ez bar preacher curls - 4 sets of 6. Do not lower until arm is straight. Stop just short. 4 total work sets. Ez bar curls - Use a 3-second negative. Do 4 sets of 6 reps. 4 total work sets.

Reverse Ez bar curls - 2 sets of 15 reps. Standard form, nothing special. Give them a fex at the top for 1

 

[Danb2285]

Just gonna leave this little gem here for now lol back update coming later

Watch "New Gym Checklist" on YouTube
New Gym Checklist: http://youtu.be/zZ4EraZBB00

 

[wasme]

Just gonna leave this little gem here for now lol back update coming later

Watch "New Gym Checklist" on YouTube
New Gym Checklist: http://youtu.be/zZ4EraZBB00

I will have to check this one out when I get home... damn server filters..

 

[RegisterJr]

Just gonna leave this little gem here for now lol back update coming later

Watch "New Gym Checklist" on YouTube
New Gym Checklist:

lol

 

[bean5er]

Just gonna leave this little gem here for now lol back update coming later

Watch "New Gym Checklist" on YouTube
New Gym Checklist: http://youtu.be/zZ4EraZBB00

Just watched this lol love this dude

 

[superbeast668]

Just watched this lol love this dude

I pooped a little while I watched it.

 

[snagencyV2.0]

I pooped a little while I watched it.

 

[Danb2285]

Alright back day this morning. This was one of the better sessions ive had in the last month or so as far as energy/pump/focus go. My lats were pumped up to the point where it looked like i had invisable Lat syndrome after the last set of Meadows rows and pretty much stuck the entire time. Doing chin ups was quite the struggle lol. Ive got a few nutrition change ideas I've been tossing around in my head the last couple days. I'll touch on that a bit more when I decide what exactly it is I want to do.

Meadows rows - 2 warm up sets of 10, then pyramid up. I want 5 sets of 8. Grind these out, bust your ass. 5 total work sets.
Decided to use the Hammer strength DL machine for these like Meadows does in most of his videos. I have to say i think i prefer the barbell. Seems like a much better stretch

90-8
100-8
100-8
45 sec
100-8
100-8

low cable row - Nothing fancy here, just pyramid up. Rep scheme is 14, 12, 10, 8. 4 total work sets.
150-14
160-12
160-9
60 sec
170-10

Chins - Regular chins, do 3 sets to failure. 3 total work sets.
8
6
5

Dumbbell pullovers - These are to be done in the style where you lay on the bench--not across it. You hang your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3 total work sets.
45-12
45-12
45 secs
45-12

Dumbbell Shrugs - Do these with a 3-second hold at the top. Should be painful. 3 sets of 10. 3 total work sets.
55-10
55-10
55-7

hyperextension with a band - Do 2 sets to failure of these.
Didn't have bands i did sets with pauses and holds and then partiel reps. Actually felt really good. I think i got in the ball park of 30 each set.

 

[Danb2285]

Took this this morning. May just be time to start growing again...I've been getting a lot of "wow how much weight have you lost" questions lately. But I didn't realize I look so small lol...not lean but small.

Just for reference that's a L shirt. Anyone who owns one of our shirts knows how small the Largers run haha

 

[Hyde]

You wanna look huge in a shirt? Gonna carry some bf usually. Wanna look diced on the float trip? Ppl aren't gonna double-take when you walk by, in fact only a fellow lifter would probably notice you because he knows what to pay attention for - veins, traps, subtle things like that. Just the cruel reality - you can either look good with your shirt off or look like a gorilla with your shirt on, but you have to be pretty f'n jacked to pull off both simultaneously.

Like Snags, lol.

 

[Danb2285]

You wanna look huge in a shirt? Gonna carry some bf usually. Wanna look diced on the float trip? Ppl aren't gonna double-take when you walk by, in fact only a fellow lifter would probably notice you because he knows what to pay attention for - veins, traps, subtle things like that. Just the cruel reality - you can either look good with your shirt off or look like a gorilla with your shirt on, but you have to be pretty f'n jacked to pull off both simultaneously.

Like Snags, lol.

Haha I get what your saying but it'd be a different story if I was getting leaner. I'm just getting smaller lol

 

[pete8407]

Killer workout! I love meadows rows. Nice shirt by the way

 

[Danb2285]

Killer workout! I love meadows rows. Nice shirt by the way

Thanks man. I think that might be my favorite Purus shirt

 

[pete8407]

Thanks man. I think that might be my favorite Purus shirt

The stealth shirt is sick as well

 

[wasme]

Nice numbers on our Meadows Rows ... i love that stretch.

 

[Danb2285]

The stealth shirt is sick as well

Yeah that one is pretty sick too.

Nice numbers on our Meadows Rows ... i love that stretch.

Thanks buddy. The numbers really aren't that impressive on that machine vs a barbell. I dont know if it's because the machine handles are much smaller than what your grabbing onto with the BB or if its a shorter range of motion or what. It just felt pretty awkward tbh. The pump was legit but wasn't near as much stretch as there is with the BB. It could be my long ass arms fault too haha

 

[wasme]

Thanks man. I think that might be my favorite Purus shirt

My fav is still the Eat Thunder / Sh1t Lightning

 

[pete8407]

My fav is still the Eat Thunder / Sh1t Lightning

Yes that is badass! Is it still available?

 

[wasme]

Yes that is badass! Is it still available?

I got one from supp central

 

[TheSwanks]

My fav is still the Eat Thunder / Sh1t Lightning

I have that one its sick!

 

[pete8407]

I have that one its sick!

Lucky!!!!!!