DW Off-Season 2012-2013

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  1. Quote Originally Posted by breezy11 View Post
    Just sent them.
    Thanks man, it seems pretty interesting. I skimmed through the arms article, can't wait to read more on it.


  2. Quote Originally Posted by jimbuick View Post

    Thanks man, it seems pretty interesting. I skimmed through the arms article, can't wait to read more on it.
    No problem. Yeah, its a lot different than anything I've done before. I just finished up a shoulder workout and did arms yesterday. So far I'm liking the change of pace.
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  3. Thanks for shooting those PM's breezy. You're a scholar & a gentleman.

    How was shoulders? Back today was a cluster fukc. Gym decided to close earlier so I had about 35min for 16sets of back/trap work.
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  4. Quote Originally Posted by Distilled Water View Post
    Thanks for shooting those PM's breezy. You're a scholar & a gentleman.

    How was shoulders? Back today was a cluster fukc. Gym decided to close earlier so I had about 35min for 16sets of back/trap work.
    Dang, sounds like SS city. We all about to get swole MD style! Haha

    Keep it up man your doing great
    Always willing to learn :D

  5. Quote Originally Posted by Distilled Water View Post
    Thanks for shooting those PM's breezy. You're a scholar & a gentleman.

    How was shoulders? Back today was a cluster fukc. Gym decided to close earlier so I had about 35min for 16sets of back/trap work.
    No problem sir. Thanks for sharing.

    Shoulders went pretty well...I failed to hit my target reps on almost every set though lol.

    I started with a couple warm up BB incline sets, then did 3x8 working up to 225. I tried using the 2-3 inches above chest/75% lockout approach. That got my shoulders going pretty good.

    On the swings I attempted 4 sets of 35. I completed the first set without much difficulty at 30lbs, came up short with 40lbs, did the same with 35lbs, and went back to 30lbs lol.

    I did 3 sets of reverse peck deck with exaggerated ROM/slight hold. I tried for 35 reps, but didn't quite make it on any set and finished 15lbs lighter than when I started.

    I went 50lbs/25lbs/10lbs on the destroyer set and couldn't hit the target reps on the first 2 by about 10. The last couple reps with 10lbs were pretty weak as well.

    Shoulders are feeling good now, but I'm not sure that'll be the case tomorrow. It was nice being able to make it through a shoulder workout without feeling like my joints were being destroyed.

    Back day sounds fun. I'll be putting my workout together for Wednesday.
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  6. Quote Originally Posted by breezy11 View Post

    No problem sir. Thanks for sharing.

    Shoulders went pretty well...I failed to hit my target reps on almost every set though lol.

    I started with a couple warm up BB incline sets, then did 3x8 working up to 225. I tried using the 2-3 inches above chest/75% lockout approach. That got my shoulders going pretty good.

    On the swings I attempted 4 sets of 35. I completed the first set without much difficulty at 30lbs, came up short with 40lbs, did the same with 35lbs, and went back to 30lbs lol.

    I did 3 sets of reverse peck deck with exaggerated ROM/slight hold. I tried for 35 reps, but didn't quite make it on any set and finished 15lbs lighter than when I started.

    I went 50lbs/25lbs/10lbs on the destroyer set and couldn't hit the target reps on the first 2 by about 10. The last couple reps with 10lbs were pretty weak as well.

    Shoulders are feeling good now, but I'm not sure that'll be the case tomorrow. It was nice being able to make it through a shoulder workout without feeling like my joints were being destroyed.

    Back day sounds fun. I'll be putting my workout together for Wednesday.
    Sounds like our first days of shoulders went the same lol. I'm glad to hear it went well for you. The intensity is killer, look forward to hearing how back goes for you.
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  7. Quote Originally Posted by Distilled Water View Post

    Sounds like our first days of shoulders went the same lol. I'm glad to hear it went well for you. The intensity is killer, look forward to hearing how back goes for you.
    Haha yup. Thanks man. Yeah I love the intensity. Do you repeat any exercises 2 weeks in a row?

    I'll give you an abbreviated version of back day lol.
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  8. Quote Originally Posted by breezy11 View Post

    Haha yup. Thanks man. Yeah I love the intensity. Do you repeat any exercises 2 weeks in a row?

    I'll give you an abbreviated version of back day lol.
    Yeah. Phase 1 is week 1-3 same workouts. Phase 2 is week 4-9 add volume every 2 weeks, I'll be doing an added exercise (but different routine entirely from phase 1). Phase 3 is Week 10-12 is lower volume but heavy paired with crazy intensity (kind of a mix of phase 1 & phase 2 workout) then deload/rest 13-14
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  9. Quote Originally Posted by Distilled Water View Post

    Yeah. Phase 1 is week 1-3 same workouts. Phase 2 is week 4-9 add volume every 2 weeks, I'll be doing an added exercise (but different routine entirely from phase 1). Phase 3 is Week 10-12 is lower volume but heavy paired with crazy intensity (kind of a mix of phase 1 & phase 2 workout) then deload/rest 13-14
    Sounds good. I wasn't sure if you followed the sample workouts exactly throughout each phase or just used it as more of a guide.
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  10. Merry Christmas guys, hope it was a good one.
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  11. Hope.you.had.a great holiday.brothet
    All posts by mattys4 are the result of a very creative imagination and should not be considered advice nor taken seriously

  12. The back workout felt more effective than any I've had in a while. My lats and lower back still have a decent burn going 4 hours later.
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  13. Quote Originally Posted by breezy11 View Post
    The back workout felt more effective than any I've had in a while. My lats and lower back still have a decent burn going 4 hours later.
    Sounds awesome....

  14. Quote Originally Posted by jimbuick View Post

    Sounds awesome....
    It was. I did a couple exercises that I'd never done (or heard of) before and the way they hit my lats was great.
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  15. Quote Originally Posted by breezy11 View Post
    The back workout felt more effective than any I've had in a while. My lats and lower back still have a decent burn going 4 hours later.
    Stellar, you scrap the stretchers?
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  16. Quote Originally Posted by Distilled Water View Post

    Stellar, you scrap the stretchers?
    I couldn't resist giving them a quick try and ended up loving it. I dropped the heavy pulldowns and will throw them in phase 2.
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  17. Quote Originally Posted by breezy11 View Post

    I couldn't resist giving them a quick try and ended up loving it. I dropped the heavy pulldowns and will throw them in phase 2.
    I'm jelly, wish I could get it down. Awesome to hear though
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  18. Quote Originally Posted by Distilled Water View Post

    I'm jelly, wish I could get it down. Awesome to hear though
    I started light and it went a lot smoother than expected. I need to work on my positioning for meadows rows though. I think I was feeling them in my lower back more than I should've.
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  19. Quote Originally Posted by breezy11 View Post

    I started light and it went a lot smoother than expected. I need to work on my positioning for meadows rows though. I think I was feeling them in my lower back more than I should've.
    They take some skill. My advice is go light, extremely light to get it all down.

    I'm revisiting stretchers, gotta figure em out
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  20. Quote Originally Posted by Distilled Water View Post

    They take some skill. My advice is go light, extremely light to get it all down.

    I'm revisiting stretchers, gotta figure em out
    Yeah, I already made a note in my training log to go lighter next week. They still got my lats pumped, but I knew I had to work on them.

    I'm sure you'll figure them out. I think I did a set with 60lbs to get the form down.
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  21. I won't be training again until Saturday. Only took 1 day off from lifting, still doing cardio each morning. Diet has been pretty lax, nothing crazy but I'm eating deserts and foods aren't traditional. I had chicken & dumplings twith broccoli and a shake for dinner tonight. Lunch with a ham sandwich made on eziekiel bread with a shake. Breakfast was eggs a shake & gluten free waffles & cereal. My step brother can't have gluten so there's a lot of gluten free stuff left over at my dads.
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  22. ****in Mountain dog training! Just did my first chest/shoulder today and back yesterday, got 2 words. HOLY ****. ****in kicked my ass lol

    Your a beast dude, no wonder your making such progress!
    Always willing to learn :D

  23. Some give away USPlabs is having. Great PCT tools, since I know some if my bros are currently "on"

    HO! HO! HO!!! PR's for ALL! What if Santa was on VERSA-1 GIVEAWAY

    And....

    PRIME time for a NEW year... NEW size... NEW gains! //GIVEAWAY//
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  24. Quote Originally Posted by BigRigg View Post
    ****in Mountain dog training! Just did my first chest/shoulder today and back yesterday, got 2 words. HOLY ****. ****in kicked my ass lol

    Your a beast dude, no wonder your making such progress!
    Thanks bro, I missed this earlier today. It's one routine I've found that as close to DC as being "mentally challenging"

    Excited to hit legs 2maro. I've got a 7am flight out I Nashville 2maro am but I'll be back in Fresno about 11:30. Should get some good ZZZ's on the plane, I'll have time to unpack relax a little bit and smash. Should be nice after getting some glycogen stores "topped off"
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  25. Yea I got legs too, first sesh MD style, gonna be pro
    Always willing to learn :D
  26. Re: DW Off-Season 2012-2013


    Quote Originally Posted by BigRigg View Post
    ****in Mountain dog training! Just did my first chest/shoulder today and back yesterday, got 2 words. HOLY ****. ****in kicked my ass lol

    Your a beast dude, no wonder your making such progress!
    Yes it is mountain dog is not for the faint of heart!
    Quote Originally Posted by Distilled Water View Post
    Thanks bro, I missed this earlier today. It's one routine I've found that as close to DC as being "mentally challenging"

    Excited to hit legs 2maro. I've got a 7am flight out I Nashville 2maro am but I'll be back in Fresno about 11:30. Should get some good ZZZ's on the plane, I'll have time to unpack relax a little bit and smash. Should be nice after getting some glycogen stores "topped off"
    Ahhhh good ol DC training... I miss it, quite frequently I think about all the fun times we had together and just reminisce

    Oh btw subbed



    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  27. mountain dog? going to have to look this up now
    All posts by mattys4 are the result of a very creative imagination and should not be considered advice nor taken seriously

  28. Quote Originally Posted by BigRigg View Post
    Yea I got legs too, first sesh MD style, gonna be pro
    I'm resting up to prepare for my first leg session tomorrow. Can't wait.

    Quote Originally Posted by Valdez View Post
    Yes it is mountain dog is not for the faint of heart!
    You give it a go yet?


    Quote Originally Posted by mattys4 View Post
    mountain dog? going to have to look this up now
    I sent you some info man.
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  29. Quote Originally Posted by breezy11 View Post

    I'm resting up to prepare for my first leg session tomorrow. Can't wait.

    I sent you some info man.
    That PM is gonna blow AM uuuuup, lol.

    Rant: I haaaaate LAX airport. Avoid it at all cost brothers. I shouldn't have to catch a bus then walk in the rain to make a connection. This is damn America, not Singapore...act like it Commy LA!!!!!!
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  30. Quote Originally Posted by Distilled Water View Post
    That PM is gonna blow AM uuuuup, lol.

    Rant: I haaaaate LAX airport. Avoid it at all cost brothers. I shouldn't have to catch a bus then walk in the rain to make a connection. This is damn America, not Singapore...act like it Commy LA!!!!!!

    Never been to LAX but if you ever come out my way, do everything in your power to avoid Philly's airport.
    SFW and GFH
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