DW Off-Season 2012-2013

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  1. Quote Originally Posted by breezy11 View Post
    Nice wheels boss man!
    Thank you sir!

    Decision of the day...train back or just lay around? I'll be flying for the majority of the day 2maro and will be at my dads for a few days.

    I'm not very sore today (my legs are still crippled) so I'm thinking it maybe time to kill a back sesh...
    Serious Nutrition Solutions Representative


  2. Couldn't find too much on MD training besides some leg sesh vids. Looked intense though lol
    Always willing to learn :D
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  3. Quote Originally Posted by BigRigg View Post
    Couldn't find too much on MD training besides some leg sesh vids. Looked intense though lol
    I just PM'd you the links DW sent me.
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  4. Quote Originally Posted by breezy11 View Post

    I just PM'd you the links DW sent me.
    Can I get those?

  5. Quote Originally Posted by jimbuick View Post

    Can I get those?
    Just sent them.
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  6. 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.

  7. 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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  8. 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.
    Serious Nutrition Solutions Representative

  9. 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

  10. 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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  11. 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.
    Serious Nutrition Solutions Representative

  12. 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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  13. 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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  14. 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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  15. Merry Christmas guys, hope it was a good one.
    Serious Nutrition Solutions Representative

  16. 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

  17. 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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  18. 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....

  19. 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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  20. 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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  21. 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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  22. 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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  23. 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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  24. 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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  25. 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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