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Thedunhill225 life, log, pics and videos

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    Thedunhill225 life, log, pics and videos


    So I've decided to start up a log here. I'll cover my training (though to be honest I doubt I'll be posting EVERY work out), I'll post pics and vids, I'll try to answer any questions anyone has about the why's of what I do, I'll bitch and moan about $hit from time to time, I'll probably tell you more about me than you would ever really want to know, etc...

    A lill back ground first:
    I'm 41,.I've been training on and off since I was 14. Started training at the REAL east coast meca (strong and shapely gym....originally of Rutherford nj and now in east Rutherford). I've trained with and around some top amateur and some pro BBrs, pro football players (several Giants trained at "Hercules gym" in Rutherford when I trained there). Seen absolute freaks train (a LOT did and still do train at S&S when in town ... I no longer live there now), saw some bust their butts.... Joe morris with the Giants was a BEAST in the squat rack and some barely break a sweat... Paul dillet trained easier than I've ever seen a man half his size train... Seen the ones that think they $hit icecream (gaspari and his boys were PRICKS when they filmed there) and plenty of great guys though down to earth BBrs are rare.
    I've tried every routine from 20+ sets a body part 3xs a week to 1 set per body part whole body routines 3xs a week and everything in between. Tried every diet... Low carbs, no carbs, 3+ grams of protein per lb, girondas liver tabs every hour, etc... Used high dose, low dose and no dose gear but never used HGH, peps, slin, halo and plenty other drugs. I will never talk about a substance I have not used... That's a HUGE issue of mine, people giving advice on subs they never used! I've trained loads of people... Helped some add major muscle and many lose huge sums of fat. I'll post up some pics of clients (with their permission). I will be opening my own studio in a year or so. I truly believe with all my heart that I can put muscle on just about anyone and do it quickly. I was an all state baseball player that had a cpl opportunitys to sign minor league contracts and several D1 scholarship offers from some big baseball schools but blew out my rotator cuff (later tore the other cuff in a bar fight at work). I had back surgery in may and just started back trying to add muscle back...I dropped about 40 lbs in a cpl months just for back health...to lessen the burden on it. I have never had a serious injury in the gym (herniated 3 discs at work...had a micro disc ectomy on 2 of them). My back will never be the same but outside of squats and deads (my strongest and all time favorite exercise... I've pulled in the high 7s for reps) I can now do most exs (well no benches or free wt mill presses either cause of my cuffs).
    I had my own demons that I have been able to beat because of my hero, my saviour, my best friend....my fiance!! She saved my life. I have strong opinions in regards to most things but that's mostly do to my great deal of life experience... I believe most things are black and white.... Not a fan of the "grey area"...

    Why all this info to start a log? Well my other log has most of this info scattered throughout it over time so its just kinda a "catch up" as to who I am and may help explain an occasional rant here or there.

    Ok now ill copy and paste my general work out routine.
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    I train HIT... I've tried it all and done rt I don't think any other philosophy comes close. Don't get me wrong... If over time you can keep progressing....that's all that matters but for myself and EVERY single person I've trained when it comes to adding muscle I've never seen a volume program compare to a low/lower volume higher intensity program. I don't think everyone should train HIT because I don't think it is always appropriate based on current levels, training objectives, etc... But if you are intermediate to advanced? Yea, HIT will work wonders IF DONE RT. The two most basic HIT style routines Id recommend for an advanced lifter (outside of mine, which is similar to each in diff ways) would be ... Doggcrapp (DC) or BLOOD & GUTS (Yates)... (Also a fan of mentzers old routines) and I like MAX-OT or labradas routine for beginners

    Here is my HIT:

    Rt now I train 4Xs a week as follows.
    Mon:
    Delts and arms
    Tues:
    Legs
    Thursday:
    Chest and lt tris
    Friday:
    Back and lt bis

    Each body part usually gets 3-5 total sets. 1 ex stays the same every work out for each body part and the rest changes every work out. Why? That was originally inspired by a study that showed that subjects that performed BB curls 3Xs a week for 6 weeks became more and more efficient at the ex and by the end of 6 weeks they were recruiting 25% FEWER fibers than at the begining of the study. They learned to relax antagonist muscles, learned the most efficient rep speed and path, etc... Makes total sense considering all growth is just an adaptation by your body in an attempt to protect itself and make the demands placed on it as easy as possible.
    So why do I keep any exs the same? Well because I believe when it comes to large heavy compound exs there is an adaptation that can't really be measured strictly by fiber recruitment... I believe when I always include ...say.... Incline smith presses and become more and more efficient at the ex that there is an adaptation... An attempt by your body to protect itself by getting thicker just because it is compressed under a heavy load. So I attempt to become as efficient or have my body be as 'intelligent' as possible at one ex for each body part.
    The rest of the exs change every workout for each body part. I want my body to be an 'idiot' at any other exs I perform...I go as heavy as I can with good to perfect form. I am a stickler for good form and rep speed. If I happen to choose a wt that's a lill lt for an ex I just slow my reps down to make the ex harder.

    An example of a recent chest day.

    Incline smith benches for 1 post warm up set.
    Weighted dips for 1 set to failure (when an ex is as drastically different in its plain of resistance i will perform a warm up of the new ex)
    Seated fly machine 1 set to failure
    Seated incline hammer bench 1 set to failure.

    After the 1st ex I want the wt to be heavy but its not as important as form. Reps don't really matter to me... I just go for as long as i can. In the above work out I had chosen a wt for the incline hammer that was a lill to lt sp I just slowed my reps down to a rep speed of about 6 or sp seconds for the possitive and negative.

    Anyway above is an example of my last chest day... And above that is a BASIC explanation of how I train.
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    I thought I would start off with a couple pics of a young lady I've been training. In these pics she is down about 120 and is down about another 20 since. Incredibly proud of her, the work she has put in, the time she has put in and all she has accomplished so far.

    I have several other clients down over 100 but am training one young lady now that will blow your minds when she gets to where she wants to be....and can be.

    I'll add in my work out from yesterday in a lill bit.

    Peace.
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    Ok, yesterday was delts and arms.

    Standing machine laterals (these are not the seated machine, this is the one that's kinda rare to find. It mimics standing db laterals but the resistance is constant from the begining)
    Several warm UPS then one set with stack to failure.
    Seated machine press (since the ex is so diff than the laterals I perform 2 warm UPS)
    Then stack plus 2 45lb plates pinned on.
    Alternate front db raises (done kinda cross body, left hand db goes up to infront of rt delt and visa/versa)
    50s for 1 set to failure.

    Hammer db curls
    1 warm up
    1 set 50s to failure
    Hammer strength preacher curls
    1 set done super slow with the positive and neg each taking 6-8 seconds.

    1 ARM Rv grip pushdowns for 1 set
    1 ARM over head extensions for 2 sets

    Close grip cable curls 1 set

    Side bends, 1 warm up then 120lb dbs for 25 reps each side. Oh and the db is held in one hand, one side done then switched... I hate when people do these with a wt in each hand... They just offset each other when u do that.

    That was it for yesterday
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    Hey wassup bro, just stopping by to tell you how awesome your youtube channel is. Moving tons over there! Where are you training at?
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    Thanks man. Gotta get some new stuff up. I'm down 40 lbs since those vids and had to take some time off after back surgery but I've been back at it for a good minute so I'm about to get some new stuff up soon.

    I'm in NJ man. Your in Fla. Rt? I thought that's what I heard in the one vid I saw. If you are, what part? Me and mine are considering a move to the Orlando area.
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    Lol.. I just looked back at your journal and you got it rt there: location Orlando...
    How you like it down there man? I'm thinking outside Orlando... Want to get as much for the money but still be close to Orlando.
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    Legs today.

    I can't squat and don't know if I ever will be able to again so its leg presses as the primary ex.

    Leg ext as warm up then 2 sets to failure
    1 leg leg curls 2 sets to failure

    Leg press worked up to 8 something for 12 or so reps (I don't count reps) then a high rep set with around 6 or so with feet REAL HIGH. I gotta start belting when I do them now cause I feel the pressure in my back.


    Calf slide 2 sets to failure
    Standing calf 2 sets to failure

    Done.
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    Chest today. Getting size and strength back every W.O. wts were easy and lt. Felt great!

    Incline smith got in the teens with 315... Getting strength back every work out. Wt was easy and lt and moved like a piston.
    Cg bench 315Xfailure (I really don't count reps, I just know when to add wt)
    Seated fly 1X failure
    Cable low crossovers 1X failure

    Crunch machine 1 warm up and 1 set with stack plus 30lbs to failure.

    That be all folks!
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    Back was today, no sleep so I was/am tired as hell!

    Seated cable rows stack plus 2-45's pinned on and 3 rubber add on plates for 1 set

    Pulldowns 220 SLOW 1 set

    Hammer shrugs 5 plates each side (think 5 but its whatever fills it) and 2-45's on each handle. 1 set.

    Set of hammer strength high rows, the wt stack one, hated the machine.

    Set of hammer ISO rows... They were "ok".

    GOD I WISH THEY WOULD GET THE HAMMER LOW ROW... IMO THE BEST BACK MACHINE EVER MADE!!!!!!!


    **** I forgot to do obliques! I have a client tomorrow so ill just do oblique work and abs then.

    That be all peeps.

    Peace.
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    Delts and arms today.

    Machine press. One long drop set with stack plus 2-45's and 60lbs of add on plates to start. Posted a video on my WWW.YouTube.com/thedunhill225 page. The video is choppy and not the best angle. I was gonna use it for an intensity contest on another site but I gotta get a new one with a better angle.

    Machine laterals... My delts were done after the presses. Still knocked out a high rep set of these and then a set of one ARM laterals.

    Some cable work for bis and tris. In all honesty my delts were too pumped to do arms justice so ill hit tris with chest and bis with back or even legs.

    That be all folks

    Feeling great in the gym... Every wt I touch rt now feels lt. God I love that feeling. Gonna ride it out and see if I can get all my strength back at this wt, I am certain I can... Then after I do that I may pick out the masters show I wanna do in 2012.

    Peace.
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    Ok, this is the other stuff part. As someone that has volunteered with ARC and a long time ago the special Olympics I urge everyone to take a second and watch this YouTube video.... Please....

    You MAY choose your words differently at times. I can't explain the purity you feel when you work with these special people. Just take a cpl minutes out of your life and watch this.
    Thank you.

    http://www.youtube.com/watch?v=1iSlo...&feature=email
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    Great vid!
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    Ok legs and I did bis today cause I was of yesterday....see above post about that work out...

    Hammer machine curls 2 sets
    Hammer db curls 2 sets

    Leg press worked up to 900 for prob 9 or 10 but not sure.

    Db bench squats 100's for ?? Just felt good doing any kind of squats but DBs only go to 120's so I don't know what ill do after next work out....

    Crunch machine stack plus 90 pinned on.

    Done.

    Yea, I forgot to do calves. Oh well... I'll do them with chest on Thursday.
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    Feel great, just finished chest and tris. Post it after a cpl burgers!!
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    Ok, two pizza burgers in me so I can post now...lol.

    Incline smith
    365 failure (think like 6 or so) dropped wt to 315 and took about 10 breaths and went to failure then dropped to 225 no rest to failure. 365 felt easy, finally getting back to where I was but with 40lbs less body wt. I will be shocked if I am not at 405 again in a month or so. Once I get my strength back to my 280+ lb pre surgery levels I'll re-evaluate body wt. Prob drop to 240 to get rid of the lower ab/lower back fat.

    Anyway then

    Hammer wide bench. HATED IT! was expecting it to be more like the hammer decline but I got a good pump anyway.

    2 sets of crossovers with body totaly upright this time. Big stretch at top and then contraction rt infront of crotch.

    Overhead 1 ARM extentions for 2 sets.

    Done.

    Felt great. Love that unstoppable feeling in the gym... Love when people watch... Not cause the wts are huge (cause they ain't rt now) or cause I yell (cause I make no noise at all when I train) but cause they see me train harder than anyone else every time I'm in there. I had a kid, nice kid, ask me how I can push myself like that last week in the gym. I just explained that my mindset is that the wt, the bar, can NOT beat me. I saw the kid today and noticed him training at a higher level than is seen him before. I love that ****.

    Anyway. That's all peeps.
    Peace.
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    Did back yesterday

    Cable rows stack plus 115 and the reps kept coming.y form is strict and I had to be in the teens for reps....don't know how much more I can get on the machine.

    Machine pullovers/wide pulldowns super set. Just did a pre exaust set for a change.

    New row machine, kinda a high cable row, each cable independent. 2 sets, not crazy about it.. even with straps it seemed to pump my forearms more than back. I MAY try it again with a bar thru the handles to see how it feels.

    That's it. I have decided that the 4-5 sets for large bodyparts is becoming too much. Cutting back to 2 and MAYBE 3 sets if I feel really amped. Arms can still handle 4-5 due to their size (for now).

    That's all.

    Peace peeps.

    Gotta get some new vids up, prob will on monday.

    Again, peace.
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    Delts and arms today

    Lateral machine 2 sets

    Overhead press machine 1 long drop set. I take prob 5 secs between drops cause I want the wt to stay heavy enough to cause hypertrophy. I believe if you go too lt on drop sets you are sending your body a mixed signal.
    I taped it and will post it tomorrow.
    Delts done.

    Over head 1 ARM ext 2 sets.
    1 ARM Rv grip pushdowns 1 set

    Pinwheel style hammer curls. 1 set I think with 60's. New movement to me and I ain't future so I wasn't gonna try 100's...lol

    Hammer machine curls 2 sets. Taped one and will post it tomorrow.... I just haven't added to my YouTube page in a bit so I wanna get some stuff up.

    All done.
    Peace.

    Oh... Work out felt great today. Getting size and strength back day by day...
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    Thats awesome bro! Making other people better... btw, how can you be quiet pushing the kind of weight you are pushing? lol
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    Hey I ain't heard you moaning or screaming in your vids bro. Lol.. I guess its cause when I first started training there were 3 or 4 guys that made the gym sound like they were filming a gay bondage porn there and I just hated all the moaning and screaming. It's one thing to hear guys encourage each other... Hear a grunt here and there but at the gym I just left there is a dude that grunts and moans ON THE TREADMILL! LOL
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    Ok. Now I had surgery in may, was I THINK 275-280 when I did. Went back to gym 3 months or so ago... Was 287 with 18 and change arms.... I spent 2 months dropping 40 lbs down to 247... Arms were a lill under 19... In last month or so I have tried to keep wt steady but am now 253-4... Any gain has been muscle. I am getting closer and closer to having my size and strength back. Here is me from last nt. No pump or anything and wt as a ghost but I'm cool with where I am at. Arms are about 19.5 and wts 253-254.

    https://www.youtube.com/watch?v=_RdC...e_gdata_player
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    Quote Originally Posted by dunhill225 View Post
    Hey I ain't heard you moaning or screaming in your vids bro. Lol.. I guess its cause when I first started training there were 3 or 4 guys that made the gym sound like they were filming a gay bondage porn there and I just hated all the moaning and screaming. It's one thing to hear guys encourage each other... Hear a grunt here and there but at the gym I just left there is a dude that grunts and moans ON THE TREADMILL! LOL
    rotfl!!
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    Yesterday was legs

    Leg press 1080 for I think 6-7.

    Db bench squats. 120'sX? No clue how many... DBs don't go any heavier at my gym so I guess I am gonna try adding in a cpl sets of extensions in between presses and the db squats to try and make them heavier. I just can't put any wt on my back now so in stuck with db squats.... I wish the gym had a trap bar.

    Side bends 120'sX20 each side (warm up with 70's for like 25)
    Calves

    Done

    Happy with the legpresses rt now. I would love to be able to squat again and may try some smith squats in the not to distant future and just finish with a HIGH rep light set and see how that goes but I know myself and ill probably be dumb and try and push it...lol
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    Nice work on the leg press...Going to try and bump my numbers up on that as well this week. Hope to hit the 300's as well on front squats!
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    Chest today

    Incline smith 365 to failure

    Cg BB bench. Have not done any BB presses in a long time so I decided to feel them out. 225 for prob close to 20.

    Crossovers on new 'free motion' machine at gym 1 set

    Low to high crossovers on free motion machine 1 set.

    Felt great. Was a lill off on bench position in smith so I prob woulda had a better set if it was back a hair more but all and all.... Felt good. 365 prob 1 more W.O. then 385.... Need 405 SOON. LOL.

    Peace all.
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    That's some heavy ass weight on the incline...NICE!!!
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    Quote Originally Posted by punthra
    That's some heavy ass weight on the incline...NICE!!!
    Thanks bro. Happiest that the Cg benches felt ok. I'm gonna see how my shoulder feel over the next cpl days to see if I can keep then in. I hope so cause I've always been strong on them. Just depends on my cuffs.

    Anyway, thanks again bro.
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    405 on incline = , good stuff bro
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    Trained back and some bis today.

    Seated cable rows stack+90 pinned on and 60 in add on rubber plates. So I think that's 400 or 420 (stack goes to either 250 or 270, don't remember)

    Seated wide grip cable rows. Stack+45 and 30 in rubber add on plates.

    Rear delt machine. Went lt, slow sams high rep....painful as hell.

    Free motion machine pulldowns. See above.

    3 diff angle cable curls. 1 set each.

    Peace.
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    So today I trained a girl I'm working with... I am so proud and impressed with her effort. She puts more into a set than 90% of the dudes at the gym. I can't wait to get some before and afters of her cause she will blow people away when she is done. 29, down about 50 it so rt now and she will look like a playmate if she wants to take it that far.... I don't think she should cause I think women look best when they are a lill soft with some curvage but its about whatever it takes for HER to be happy and comfortable. History of obesity in her family, diabetes, high blood pressure, cancer, etc... To HELP make a difference in her life, the idea that she MAY have more time with her family, be happy with how she looks, be active, etc... Is just a great feeling. She has a great attitude, she has even stopped using the scale at all... Understands its about body comp and not a magic number that a scale says. If u could train women with her effort and Outlook all the time.... That would be incredible, won't happen but its nice when you get to HELP someone help themselves. I don't take the credit for what she does cause she is the one doing it, I just enjoy playing my small part.

    Peace all
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    Delts and arms today.

    Overhead machine press
    Stack with 115 pinned on and 60lbs add on plates- one drop set.

    Pinwheel curls
    70's one set

    Laterals 2 sets

    Overhead one ARM cable ext
    2 sets

    1 ARM cross body Rv grip pushdowns. 1 set

    1 arm cable curls. 2 sets.

    Da end!
    When you leave this world, will it be a better place because you were here?
  34. New Member
    dunhill225's Avatar
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    Legs and abs were planned.....

    Leg ext warm up.

    Leg press... Back felt iffy during warm ups and working up in wt... Started feeling it at 5 and change.... Pushed thru and went to 1080... Felt easy, felt like my legs coulda gotten high teens to 20 reps but had to stop at around 12 or so... Back really started bothering me. I keep saying I gotta belt up just for the pressure to help keep the spine safe but I never do. If I post again that I didn't belt up... Everyone that reads it PLEASE call me an idiot!

    Leg ext 2 work sets

    No db squats and no abs today with how my back feels. I gotta find a way to kill my legs and keep my back safe. I think I'll be fine if u remember to BELT UP!! gonna prob try some work sets of leg ext before leg presses OR just try and hit 20 reps EVERY warm up set in the way up to toast my quads.... Actually that sounds like a good option to try first. Should keep the wt down some and still kill my quads.

    Oh and 2 sets of one leg calf raises to failure with no wt. Wasn't gonna even chance holding a db today.

    Let's see how the back feels in the am... I can "feel it" now but not really THAT BAD... Or maybe I'm just so used to it hurting. Vicoden time now!

    Peace
    When you leave this world, will it be a better place because you were here?
  35. New Member
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    Ok... Anyone wanna help a brotha out? Watch this vid and look at the link in the discription .... If you think I should win... Vote for me. Don't vote for me unless you honestly think I deserve to win. I hope this is ok cause I'm just posting a link to a YouTube video.


    https://www.youtube.com/watch?v=19Sg...e_gdata_player

    Again, don't vote for me cause I'm here, only vote for me if you think I deserve it....personally I think its obvious but I'm not the most popular guy. ;-)
    When you leave this world, will it be a better place because you were here?
  36. Advanced Member
    emekajokammor's Avatar
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    At work right now but i can't wait to check this out when i get home.
    Athletic Xtreme - Are you Xtreme enough?
    www.AthleticXtreme.com
    -Philippians 4:13-
  37. New Member
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    Man I hate when this happens... So I said how my back was bothering me yesterday while doing leg presses... Well I must of been trying to compensate ... Pushing thru the balls of my feet instead of my heals like I always try to... And all day today my left knee is sore as hell. If you been around long enough you have done this with one body part or another. You'll have one thing bothering you so you compensate and BAM!! something else gets hurt. I don't think I did any damage or anything so rt now its just a reminder NOT TO BE AN IDIOT. Remember people, there is a HUGE diff between pushing thru pain and trying to train thru an injury. Keep your form, if it deviates...end the set!
    Luckily it just feels aggravated and not injured. Gonna hit the higher reps for legs for a cpl workouts anyway... Don't need more back surgeries or any other injuries.

    Peace all.
    When you leave this world, will it be a better place because you were here?
  38. Senior Member
    punthra's Avatar
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    Sorry to hear that man...You`ll be back to normal in no time!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  39. New Member
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    Chest and some tris.

    Not an excuse really for having a crappy work out but I was at the hospital all nt with my Angel. Hell I even posted here when she was sleeping, knocked out on opiates. She was in mad pain from her stomach wrapping around to her lower back. They thought it was kidney stones... They had her drink this stuff before doing a cat scan but she kept throwing it up. They kept trying and she kept vomiting... They did the scan and said there was none they could see but she didn't have enough of whatever that stuff is in her for them to get the look they wanted. They said she had a bladder and kidney infection but if the pain doesn't go down and it don't clear up she has to go back and try again. This is when a big bald guy gets sappy cause I can't stand to see her in pain... She saved my life and is my hero so it breaks my heart to see her hurting.

    Ok, sappy stuff done, I wasn't gonna go to the gym at all but she begged me to cause I was probably annoying her and she wanted to take a nap so....

    Incline smith
    365 I set the bench at the wrong spot so I was kinda pressing 'away' from myself so set sucked
    315 better set, moved bench

    Cg smith bench
    315 I wanted to do BB cgs but I didn't wanna wt for a bench to open.

    Crossovers mid to high. 2 sets

    1 ARM ext 2 sets

    1 ARM cross body Rv grip pushdowns super set with 1 ARM overhead cable ext. Best part of whole workout.

    Done, home to my fiance!
    When you leave this world, will it be a better place because you were here?
  40. Senior Member
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    Nothing to be ashamed about bro...Been through my own health battle with my wife last year, really tough having to watch the pain and not be able to do anything. Just keep being strong and be there for her like you already are! Glad to see she sent you to the gym though, helps you keep your mind clear as well.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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