Dmax's pursuit for power & performance

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    Dmax's pursuit for power & performance


    Welcome

    I wanted to make this log so that it properly represented what I'm doing and what my goals are.

    Breakdown of goals

    -Diet
    Going to be following an iifym plan from now on in an effort to maintain a constant 210lbs BW and I will be using myfitnesspal to track macros and calories
    -supplements
    Standard stuff if I start anything special I'll note it

    -Training day layout
    Saturdays will be crew squat & deadlift
    Sunday will be crew bench with some accessory work
    Tuesday is lower supplemental and assistance work
    Wednesday upper supplemental and assistance work

    -Programming
    This will be very open and may or may not include gear at times. At this moment thou all raw and pretty much what the crew decides till I get a better grasp on how they do things or I decide on a routine in which case I'll note it

    -supplemental and assistance
    This will be based on what I diagnosis as a weak point with a rotation of heavy low reps & light high reps

    -let's talk numbers
    I'm not going to get caught up in numbers not going to say by such an such a date/time I want to be at a certain total or squat weight. I just want to be as good as I can be continue to push as hard as possible to make each meet better then the last

    Meet numbers were as follows
    Squat 435
    Bench 225
    Deadlift 460

    Thats it I hope u guys enjoy this log
    Dmax

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    Welcome fellas
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    Can you believe Bon Jovi is trying to buy the Buffalo Bills?! Oh lawdy lawdy

    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    Can you believe Bon Jovi is trying to buy the Buffalo Bills?! Oh lawdy lawdy

    lol Rob your first post in my new log is this
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    I'd love to follow along if that's cool with you?!
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    Quote Originally Posted by Duramaxhd View Post

    lol Rob your first post in my new log is this
    I thought it was relevant some how lol
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by love2liftkat View Post
    I'd love to follow along if that's cool with you?!
    Glad to have u
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    Today crew bench sort of

    Due to it being the day after the meet no bench for me but I had to do something so in between loading and unloading the bar this is what I did

    Weight was up today 225 that's a 10lbs gain in 2 days from my weigh-in of 215 but it will come off

    Bar×20
    Orange band tricep pushdowns 8×20
    Orange band pullaparts 3×15
    Orange band bicep curls 3×15
    Push-ups 3×15
    Then 30 min walk when I got home

    Legs are pretty sore from the wraps got some good bruises going.
    Lower back is tight along with my pecs and lats beat up in general :-)

    Fasted for the most part all day I normaly do this when I over indulge

    Thats it thanks for reading
    Dmax
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    Yup. Let's get it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    In on this.
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    In it brothaman!
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    Welcome guys
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    So after 4 months of ultra low carb dieting trying to add good carbs back is a pain. It's going to take a few days to get this right
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    I get a lot of carbs from milk...milk is the bomb DMax
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by Duramaxhd View Post
    So after 4 months of ultra low carb dieting trying to add good carbs back is a pain. It's going to take a few days to get this right
    It is always hard to transition! I'm sure you'll have it all balanced out in a few days!
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    In it like I couldn't miss it man.. Haha. (No homo)
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    Today
    Heavy lower supplemental and assistance work
    Current weight at 8 am was 223

    Preworkout-compound 5/tmg/caffeine/yohimbine hcl
    Intra-compete

    Warm-up
    Goblet squats 55× a bunch
    BSS ×a bunch

    Superset
    Front squat/box squats
    95×5
    135×5
    185×3
    225×2
    250×5×5
    Box squats
    320×5×3

    Superset
    Sumo deadlift/ 1"deficit deadlift
    135×5
    225×3
    315×1
    350×5×5
    1"Deficits
    350×3,3,3,2,2

    Rack pulls (just above the knees)
    480×3×3

    Good morning
    190×3×amrap

    Calf Rotator machine
    648×3×amrap

    Leg press machine (done unilaterally)
    205×3×amrap

    Ab Superset
    Stir the pots×21 revolutions/ab roller×10/McGill crunchs 20sec hold/45lbs weighted planks 20sec hold
    Done 3 time through

    Notes
    First day back at it, I was going to go light but I read a inspirational post by Brandon lilly so I thought screw it.

    Front squats were good last set I rushed it so form fell apart on the last 2 reps

    Sumos took a few heavy sets to get dialed in. deficits were just tuff legs were shot after the sumo sets

    Diet is good, odd thou how I could eat 2400 calories low carb and not be hungry at all now I'm eating 2525 and I get hungry quick O well ill deal with it

    That's it thanks for reading
    Dmax
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    Very strong workout!! My favorite part is the "a bunch" lol jkn...I know what you mean about being hungry on the calorie increase! That's how I've been since I increased my calories!
    LG Sciences sponsored athlete
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    Holy balls that was a crazy sesh! Nice work, buddy.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    ^ I agree! Holy volume
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    Hell ya

    Those supersets sound terrible
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    Thank guys and gals

    I was surprised how well it went being so soon after the meet

    Legs feel good right now low back is tight again been that way for a month now so I'm use to it. I wasn't sure I was going to have the power left to do the Rack pulls they moved quick thou and the last rep I held it at the top for at least 20 sec

    Tomorrow is upper day and I can't wait after my epic fail imo on bench I'm very determined improve it just need to mind my cues and be aggressive
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    Killer session there. I think this meet not going as you planned lit a fire under your ass!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    Killer session there. I think this meet not going as you planned lit a fire under your ass!
    Just bench man I thought I had it dialed in but guess not just need to stay focused and stop telling myself I suck at bench/worrying about it and just ****ing press it cause I obviously can
  27. Senior Member
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    Today
    Heavy upper supplemental and assistance work
    Current weight at 8am was 219

    Preworkout-compound 5/tmg/caffeine/yohimbine hcl
    Intra-compete

    Warm-up
    7 mins elliptical
    Mix of pulldowns in front and behind the head/light DB presses/Rotator cuff/front and side raises

    2 board press (setsxreps)
    Bar×10
    95×6
    135×5
    155×3
    185×1
    2 board added
    215×5
    220×4×5
    Down set regular bench
    205×7

    Ohp
    Bar×10
    95×5
    115×3
    125×5×5

    Smith machine seated military press
    135×7
    145×5
    155×2×5
    165×3

    Superset
    Close grip cable lat pulldown/Kroc rows
    150×5×5
    Kroc rows
    95×5×5

    Mega set
    Three-in-one's/ez-bar curls at 80lbs/seat rear delt raises/front raises/side raises 15lbs DB's
    3 times through at amrap min. of 5 rep

    Pec deck
    140×amrap
    160×2×amrap

    Notes
    Went in with very sore shoulders/upper back from the rack pulls so I was sure how it was going to go

    2 board went extremely well just told my self u know what to do so it. The down set of 205 was fast but a bit loose if I stayed tighter could have gone a few more

    Moved my grip in a bit on OHP and it went much better I was able it push off the lats on the bottom. I did the Smith as bit of overload type movement keeping the same grip and coming down the the chest

    Mega set was ruff my shoulders and arms had had enough by the end

    Thats it that's for read
    Dmax
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    Good workout dmax. Still impressed by your workload after the big lifts, I'm definitely not there yet
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    Your work capacity is amazing
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  30. Senior Member
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    Thanks guys

    I actually thought I wimped out on this session a bit in terms of volume but I wanted to eliminate some stuff I was doing that wasn't really making sense to me
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    nice work out man, a lot of good pressing there.
  32. Senior Member
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    I got to say I like this way of dieting much better tonight had 3 chicken tacos some Spanish rice a banana and raspberries
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    Quote Originally Posted by Duramaxhd View Post
    I got to say I like this way of dieting much better tonight had 3 chicken tacos some Spanish rice a banana and raspberries
    I'm on that see food diet.. See food then eat it lol.
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    Quote Originally Posted by capo180 View Post

    I'm on that see food diet.. See food then eat it lol.
    Lol cause u want to be about where I'm at and I want to be about where your at in weight
  35. Senior Member
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    Damn! I don't think my doms have been this bad since I first started working out sore from my calfs to my traps
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    squating and deadlifting tomorrow! i know your pumped!!
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    Unfortunately it's not looking like it. I'm pretty pissed really my wife has to work and I have to watch the kids not that I don't love my kids to death but Damn I love to lift now too
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    So since I got screwed this weekend I did a around of abs and some banded bicep curls not sure what I'll do tomorrow maybe a walk or something

    Also good call on the milk rob started drinking a couple glasses a day now
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    i loves me some milk.
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    I can actually say till this week it has been 2 years since I had a glass of straight milk I missed it
  

  
 

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