Danb's Mountain Dog and everything else log

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    Ok alot to update on..

    No gym over the weekend. Had Mother's Day stuff to do all day yesterday. Which was a complete diet fail day for me. To sum up a Long story woke up yesterday at 215.1 and went to bed at 224.6. Woke up this morning as a bloated 220.0 pile of dog sh1t. Pretty disappointed in myself honestly. I've stuck to the program so well up until now and just got too relaxed yesterday. Met with my coach this morning and we decided that we're gonna get a bit more aggressive for the next 30 days and see how it treats me. We're dropping my cals to 2250 and pretty much cutting carbs in half and fats to 50g a day. And also we're throwing In 2 metabolism boosting meals pre bed a week. Pretty excited about this TBH. Ready to turn it up a notch and shred down! Went in and had a quick simple but effective chest day today. Usually ill be doing chest and shoulders together but I was pretty pressed for time today. Here's the numbers

    Chest
    Incline MD BB
    135-8
    155-8
    185-8
    185-8
    185-8
    185-8

    DB flat twist press (2 sec stretch at the bottom of each rep and squeeze at the top)
    70-10
    70-9
    70-7

    Hammer strength chest press 3 second squeeze
    150-8
    150-8
    150-7

    Flat BB bench 3 second negative 2 seconds in the hole
    185-7
    185-6
    185-6

    I noticed that my rear delts and tris were failing on me more than usual today. Usually I can feel them start to get a little shaky and weak first but can always keep going. I'm not sure if my chest is just getting stronger so its showing how bad my rear delts and tri's are lagging now or what. Either way gotta bring em up!
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    Quote Originally Posted by Randoja View Post
    Lol had to check for quote edit when he called you sexy. But hey I'm inclined to agree.
    Lol thanks boss
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    Quote Originally Posted by Danb2285 View Post
    Wow that actually does make a lot of sense. Never thought about it like that. Thanks for the kind words and thanks for following glad to have ya bud.
    Hey man, I'm always around...seriously...I am...watching your every move...thread stalking you...
    Where it all started

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    What are ur new daily macros?
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    Quote Originally Posted by Randoja View Post
    What are ur new daily macros?
    I heard he eats steel for breakfast and sh*ts tack nails
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    Quote Originally Posted by Randoja View Post
    What are ur new daily macros?
    2250 cals 350p/50f/80c I think it's like 65/20/15
    Quote Originally Posted by cswalczakny View Post

    I heard he eats steel for breakfast and sh*ts tack nails
    You misunderstood what steel cut oats are
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    Tall order on the gym agenda today. Shoulders/arms and cardio FTW!!
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    I thought he ate lightning and crapped thunder??
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    I thought he ate lightning and crapped thunder??
    Funny you mention that....


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    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    I thought he ate lightning and crapped thunder??
    That's post workout
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    I'm beat... Arms/shoulders/cardio may be too much for this guy lol. Had a killer workout and was the most vascular I think I've ever been in the gym but felt like I was toast early on in the workout so numbers aren't really all that great. Dropping some water weight lost 3.5 lbs yesterday lol I'm typing this laying on a bench scatter brained and seeing spots after sprints so I'm gonna end this now lol

    Week 2 day 2
    Arms/shoulders

    PWO 2 scoops condense
    Intra 2 scoops MBCAA
    6g CM


    Cross body hammers 30 sec rest
    20-10
    20-10
    40-10
    40-10
    35-10

    Partial lat raises 30 sec rest
    25-35
    25-35
    25-35
    20-35

    Rope push down 30 sec rest
    70-12
    70-12
    70-9
    60-9

    Rear peck deck 60 sec rest
    70-35
    70-30
    60-35
    60-35

    JM presses ss with BB curl 45 sec rest
    95-20/8
    95-15/7
    95-11/7

    Rear delt Destroyer set
    30-60
    15-30
    10-15

    Weighted dips just enough rest to swap out plates
    BW+25-15
    BW+45-10

    French press (subbed for incline ez bar because of elbow pain) 40 sec rest
    80-8
    65-15
    65-11

    Ez bar 3 second negative curl weight not including bar 30 sec rest
    50-8
    50-8

    Cardio- 11 mins hiit 30 second sprints at 9.5 1 minute jog/walk sprinted the last 60 seconds at 9.6
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    attaboy
    that's the movement I like to see, short rest/constant motion, and volume is good
    this should be a blueprint for your workouts over the next month
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    Quote Originally Posted by snagencyV2.0 View Post
    attaboy
    that's the movement I like to see, short rest/constant motion, and volume is good
    this should be a blueprint for your workouts over the next month
    Thanks brotha!
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    Had a pretty good back session today. Finally got all the water weight from the weekend + some off. Weighed 213.4 this morning. Getting used to tweaking my Macros but its still a pain in the ass lol. Here's the numbers from today outta the gym until Friday. Friday = leg day

    Week 2-Day 3

    PWO-1 scoop MBC condense
    1 scoop crisp apple condense

    Intra- 2 scoops fruit punch MBCAA
    6g CM
    Back

    Meadows rows 25 lb plates for better stretch 45 sec rest
    70-8
    95-8
    105-8
    115-8

    DB dead stop rows 40 sec rest (felt like I was dying during these lol)
    100-9
    100-8
    100-8

    Stretchers- 40 sec rest (still trying to figure these out)
    100-8
    100-8
    100-8

    Partial wg pull downs 30 sec rest-love the looks I get from people during these lol
    140-10
    140-8

    DB MD style pull over
    45-10
    50-10
    50-9

    Cardio- 15 min hiit sprint work=drenched in sweat
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    Yeahhhhhhhh. Crazy stares are the best

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Yeahhhhhhhh. Crazy stares are the best
    Haha I'm waiting for someone to come tell me I'm not doing them right lol
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    Late to the party as always but I'm in bro!
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    Quote Originally Posted by Lukef2000 View Post
    Late to the party as always but I'm in bro!
    It's all good dude thanks for finding your way to the shred fest haha
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    Holy sh1t I'm starving tonight lol thank god it's almost lunch time. Does anyone else notice hunger more after doing HIIT VS LIIT cardio??
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    Quote Originally Posted by Danb2285 View Post
    Holy sh1t I'm starving tonight lol thank god it's almost lunch time. Does anyone else notice hunger more after doing HIIT VS LIIT cardio??
    Absolutely. Not your imagination at all.
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    Quote Originally Posted by iparatroop View Post

    Absolutely. Not your imagination at all.
    I know sarcasm doesn't translate well on here so I can't tell if this is or not lol
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    Quote Originally Posted by Danb2285 View Post

    I know sarcasm doesn't translate well on here so I can't tell if this is or not lol
    Nah man, I'm being serious. I've been implementing HIIT into my training for a long time and it definitely spikes my metabolism.
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    Quote Originally Posted by iparatroop View Post

    Nah man, I'm being serious. I've been implementing HIIT into my training for a long time and it definitely spikes my metabolism.
    Lol ok. Yeah man I totally agree.
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    Last meal of the day (except for my casein/whey shake pre bed)

    2 cups romain
    3 cups spinach
    10 oz chicken breast



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    Could be the best thing I've ever tasted....might just be the hunger talking though lol
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    Quote Originally Posted by Danb2285 View Post

    Lol ok. Yeah man I totally agree.
    Totally agree as well
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post

    Totally agree as well
    Glad it's not just me then haha

    I will say I enjoy the HIIT work a lot more than LIIT (I don't actually ENJOY either but you get what I'm sayin) seems like 15 mins flys by. Friday is leg day though so we'll see how that goes. I can't imagine it's going to go as smooth as it has been.
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    Quote Originally Posted by Danb2285 View Post
    Last meal of the day (except for my casein/whey shake pre bed)

    2 cups romain
    3 cups spinach
    10 oz chicken breast

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80 826"/>

    Could be the best thing I've ever tasted....might just be the hunger talking though lol
    Lol you really haven't lived if that's the best thing you've tasted.... I mean its a salad!!!
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    Quote Originally Posted by Lukef2000 View Post

    Lol you really haven't lived if that's the best thing you've tasted.... I mean its a salad!!!
    Haha at the time it felt like the best thing I've ever tasted.
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    Quote Originally Posted by Danb2285 View Post

    Haha at the time it felt like the best thing I've ever tasted.
    Trying not to be fat has really made me appreciate the taste of arugula.
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    Quote Originally Posted by iparatroop View Post
    Trying not to be fat has really made me appreciate the taste of arugula.
    HAHAHA!!! I feel the same way about spinach
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    Off day today. Refeed meal tonight before bed (kind of intimidated by it to be honest lol it's a lot of food for one sitting for me) legs/cardio in the AM...
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    Quote Originally Posted by Danb2285 View Post
    Refeed meal tonight before bed (kind of intimidated by it to be honest lol it's a lot of food for one sitting for me)...


    so how was it?
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    Quote Originally Posted by snagencyV2.0 View Post


    so how was it?
    Ha...extreme. And of course any other night I'm pretty hungry after work....not last night. But I choked it all down and managed not to puke so that's a win!
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    Quote Originally Posted by Danb2285 View Post

    Ha...extreme. And of course any other night I'm pretty hungry after work....not last night. But I choked it all down and managed not to puke so that's a win!
    Every little win helps!
    Where it all started

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    Quote Originally Posted by Danb2285 View Post
    Ha...extreme. And of course any other night I'm pretty horney after work....not last night. But I choked it all down and managed not to puke so that's a win!
    thats great....... wtf
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    Quote Originally Posted by 1ifeblood View Post

    Every little win helps!
    This is true. Thanks bud
    Quote Originally Posted by cswalczakny View Post

    thats great....... wtf
    Figured either you or LTL would jump all over that
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    Quote Originally Posted by Danb2285 View Post
    This is true. Thanks bud


    Figured either you or LTL would jump all over that
    there was no sport in that, it was like fish in a barrel. I took no joy from it
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    :-)
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    Quote Originally Posted by cswalczakny View Post

    there was no sport in that, it was like fish in a barrel. I took no joy from it
    Ha if funny how one word can change the whole meaning to a post.
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