Danb's Mountain Dog and everything else log

[iparatroop]

Agreed. I tried the whole IF thing and it def. wasn't for me for all the same reasons.

Don't get me wrong now, I'm not an IF guy by any means. That's just how my morning works out. I eat right after I'm finished with my workout and I eat til I go to sleep.

[TheSwanks]

Don't get me wrong now, I'm not an IF guy by any means. That's just how my morning works out. I eat right after I'm finished with my workout and I eat til I go to sleep.

Same here. I just don't have time to eat pre workout unless I get up at 3am. Screw that!! I usually just have a shake post and breakfast around 830 when I get to work

[TheSwanks]

I will say that I've had arthritis since I was a teenager. Before using Flexible and fish oil my knees would swell up like crazy after leg day and hurt for days. Now it doesn't happen at all

[Danb2285]

Busy weekend all weekend. Yard work all damn day both days. Thank god that's over with! Did get a pretty decent workout though shoveling river rocks yesterday lol. Diet stayed on point all weekend which I'm pretty proud of. Sundays are usually my cheat meal days and I wanted one SO bad all weekend haha. Glad I didn't though now looking back it.

Went in and hit shoulders/chest today. I have to say in loving the chest shoulder split. Completely toast by the time I walk out. No cardio today arms/cardio tomorrow.

Week 3 day 1

Incline DB (shoulders have been bothering me a little so i decided to use DB's instead of BB) 45 sec rest
70-8
70-8
85-10
85-10
85-7

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

Flat DB twist press 45 sec rest
70-10
70-8
60-8

Reverse cable fly 45 sec rest
10-35
10-35
10-28
10-25

Hammer strength Chest press 3 sec negative stretch at bottom flex and hold at top 45 sec rest
150-10
170-10
170-7

Flat BB bench- 3 second negative 2 seconds in the hole. 45 sec rest (try it before you laugh at 165-185 lol)
185-8
185-5
165-9

Rear delts destroyer set
30-60
15-30
10-30

[Randoja]

You killed it brother!

[TheSwanks]

Busy weekend all weekend. Yard work all damn day both days. Thank god that's over with! Did get a pretty decent workout though shoveling river rocks yesterday lol. Diet stayed on point all weekend which I'm pretty proud of. Sundays are usually my cheat meal days and I wanted one SO bad all weekend haha. Glad I didn't though now looking back it.

Went in and hit shoulders/chest today. I have to say in loving the chest shoulder split. Completely toast by the time I walk out. No cardio today arms/cardio tomorrow.

Week 3 day 1

Incline DB (shoulders have been bothering me a little so i decided to use DB's instead of BB) 45 sec rest
70-8
70-8
85-10
85-10
85-7

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

Flat DB twist press 45 sec rest
70-10
70-8
60-8

Reverse cable fly 45 sec rest
10-35
10-35
10-28
10-25

Hammer strength Chest press 3 sec negative stretch at bottom flex and hold at top 45 sec rest
150-10
170-10
170-7

Flat BB bench- 3 second negative 2 seconds in the hole. 45 sec rest (try it before you laugh at 165-185 lol)
185-8
185-5
165-9

Rear delts destroyer set
30-60
15-30
10-30

I know all about how rough those long tempo bench presses are. makes really light weight feel like armageddon

[superbeast668]

I know all about how rough those long tempo bench presses are. makes really light weight feel like armageddon

I used to despise my trainer for our highschool football team when he'd mess with rep counts like that. Especially the hard paused bench press or a pause in the hole squatting. I used to hate it so much I stopped working legs in school because every week it felt like my first time squatting.

[Danb2285]

You killed it brother!

Thanks bud.

I know all about how rough those long tempo bench presses are. makes really light weight feel like armageddon

Haha I feel like such a girl every time I lay under a BB now. It wouldn't be SO bad if it wasn't at the very end of the workout lol but yeah they're hell.

I used to despise my trainer for our highschool football team when he'd mess with rep counts like that. Especially the hard paused bench press or a pause in the hole squatting. I used to hate it so much I stopped working legs in school because every week it felt like my first time squatting.

Dude I look back at it and I wish I would have taken HS lifting more seriously. Imagine where you could be today if you busted ass during football weight lifting like you do now. Perfect example is squats and bench. I blew that stuff off basically but every max I always hit at least 330 on squats and 275-285 on bench...without hardly ever doing them! It's like you take for granted your natural strength and recovery as a teen. Oh the things I'd change if I could go back....lol

/rant

[breezy11]

Solid work boss. I didn't go over 185 on flat bench today either haha.

[Danb2285]

Fuk it...I wasn't gonna put any pics up until my 8 week progress pics (June 7th) but here's a little sneak peak lol I swear I'm putting on size in my bi's tri's and delts in a deficit! Unless just dropping BF is making things seems larger. These were about a half hour post work out.

[snagencyV2.0]

l I swear I'm putting on size in my bi's tri's and delts in a deficit!

it can happen

Unless just dropping BF is making things seems larger.

this is amazingly true too, funny how getting smaller actually makes you look bigger

[iparatroop]

this is amazingly true too, funny how getting smaller actually makes you look bigger

Is that your pickup line for the ladies?

[1ifeblood]

Is that your pickup line for the ladies?

"I'm serious, just watch. No really...see? See what I mean? Hey, where are you going?"

[Danb2285]

Arms and cardio today. Not much new to update on. My arms are getting a ridiculous amount of veins in them (which is pretty bad ass lol) I've never been super vascular but everyday I can tell a little difference in my arms and yesterday I even some running through my delts. Scale hasn't budged....not a single pound though. Not super worried about it just surprised.

Week 3 day 2

Cross body curls 30 sec rest
25-10
25-10
35-10
40-10

Rope push downs 20 sec rest
85-12
70-12
60-12
60-12

JM press SS with BB curl
95-15/8
95-17/8
95-13/5

Hammer strength preacher curl -weight not including the machine
70-8
70-8
80-7

Weighted dips 30 sec rest
BW+45
12
8
6

EZ bar 3 second negative curl 30 sec rest
65-8
65-5

Single arm tri rope ext (subbed for over head ez ext) 10 sec rest
20-20
20-17
20-12

10 mins HIIT sprint work. Cut my walk/light jog periods down to 40 seconds and sprinted 30-45 seconds.

[TheSwanks]

Arms and cardio today. Not much new to update on. My arms are getting a ridiculous amount of veins in them (which is pretty bad ass lol) I've never been super vascular but everyday I can tell a little difference in my arms and yesterday I even some running through my delts. Scale hasn't budged....not a single pound though. Not super worried about it just surprised.

Week 3 day 2

Cross body curls 30 sec rest
25-10
25-10
35-10
40-10

Rope push downs 20 sec rest
85-12
70-12
60-12
60-12

JM press SS with BB curl
95-15/8
95-17/8
95-13/5

Hammer strength preacher curl -weight not including the machine
70-8
70-8
80-7

Weighted dips 30 sec rest
BW+45
12
8
6

EZ bar 3 second negative curl 30 sec rest
65-8
65-5

Single arm tri rope ext (subbed for over head ez ext) 10 sec rest
20-20
20-17
20-12

10 mins HIIT sprint work. Cut my walk/light jog periods down to 40 seconds and sprinted 30-45 seconds.

Looking good boss hoss!

[iparatroop]

Arms and cardio today. Not much new to update on. My arms are getting a ridiculous amount of veins in them (which is pretty bad ass lol) I've never been super vascular but everyday I can tell a little difference in my arms and yesterday I even some running through my delts. Scale hasn't budged....not a single pound though. Not super worried about it just surprised.

Week 3 day 2

Cross body curls 30 sec rest
25-10
25-10
35-10
40-10

Rope push downs 20 sec rest
85-12
70-12
60-12
60-12

JM press SS with BB curl
95-15/8
95-17/8
95-13/5

Hammer strength preacher curl -weight not including the machine
70-8
70-8
80-7

Weighted dips 30 sec rest
BW+45
12
8
6

EZ bar 3 second negative curl 30 sec rest
65-8
65-5

Single arm tri rope ext (subbed for over head ez ext) 10 sec rest
20-20
20-17
20-12

10 mins HIIT sprint work. Cut my walk/light jog periods down to 40 seconds and sprinted 30-45 seconds.

Solid volume and intensity big man. Don't sweat the scale, it means nothing. If the shoulders on the shirts are fitting tighter and the waist is getting more loose, you're moving the right direction.

[snagencyV2.0]

Scale hasn't budged....not a single pound though.

seems like we may be in recomp mode, just a little higher gear..veins are a good sign

[Danb2285]

Looking good boss hoss!

Thanks bud!

Solid volume and intensity big man. Don't sweat the scale, it means nothing. If the shoulders on the shirts are fitting tighter and the waist is getting more loose, you're moving the right direction.

Thanks man. The scale doesn't really mean much to me I just step on it out of curiosity mostly lol. Just surprised that it really hasn't budged for the last 5 or 6 weeks.

seems like we may be in recomp mode, just a little higher gear..veins are a good sign

That's pretty much what I was thinking too! Crazy a 2250 calorie recomp?

[TheSwanks]

That's pretty much what I was thinking too! Crazy a 2250 calorie recomp?

Wow, you'd think you'd be losing over a lb a week!

[iparatroop]

Did the scale move a lot initially?