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GMG760's cutting down for the San Diego Summer!

SO, B2 workout today...

Once again kiddies B2 will consist of

1 Biceps
2 Forearms
3 Calves
4 Hamstrings
5 Quads

1 DB curls 11-20 rp
2 Pinwheel curls - 10-20 straight set
3 Seated Calf Raises - you know how it goes
4 Lying leg curls - 15-30 RP
5 Hack Squats 6-9 straight set, 20 rep widowmaker

Let's do this guys!
 
You are going to be brutalized!
 
I am really stoked on DC... it is making me do a lot of work I normally wouldn't do. A lot of exercises that I kind of neglected in the past trying to do the "important ones"... even though they are all important. Before I started DC I can't remember the last time I got serious enough to yell in pain doing hammy curls.

Stoked!
 
I might bust out a few sets of mullet's new shrugs too just out of curiosity.
 
MrBigPR said:
Are you doing russian's calf workout?
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Nah, that is pretty brutal for me. I have sh*tty calves. I know that I should just suck it up and do it, but I am liking the DC style calves with the 5 second negative and 15 second static hold at the bottom of the negative. I was shaking and tearing up at the end of my set last week.
 
I might bust out a few sets of mullet's new shrugs too just out of curiosity.
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I'd do those at the end if so..that way you focus on what's in the plan. Keep up the hard work bud! :thumbsup:
 
MrBigPR said:
Ohh word, no problem. I have sexy calves but russian's workout makes them even sexier (homo x alot)
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Yea, I am hoping that this DC routine will help my calves start to be sexy. I mean, they are there... just I don't have hamhocks on the back of my shins like some of you guys do.
 
AZMIDLYF said:
I like the idea Mullet....we aren't talking alot of weight here right. It just seems like a vulnerable position for the back.
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In this specific way of moving, just one plate a side. The original way I told GMG - no lower back movement, standard shrug posture - I was doing 3 plates per side.

metroba said:
Very interesting idea
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GMG760 said:
Right on brotha! I am surprised you remember giving me that advice, that was from my very first log!

Thanks for the idea, I will give it a go this week!
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Yeah, was that M-DROL or some sort?

VolcomX311 said:
Noice, so its kind of like a seated, rack dead, per se, only the resistance force reaches almost as far as the posterior plane, for some augmented, multi-angled Canadian love'n.
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Yes, exactly! So, at the point at which your posterior chain is almost straight, and the bar reaches the hamstrings, you flex the scapula backward in the sagital plain to achieve full flexion. It is really a tri-planar motion, which many people neglect when dealing with the traps.

EDIT:

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There is a video depicting the general motion. I am bent over at the hips, however, which allows your traps to achieve flexion in all three of its planes of motion, as opposed to just one.
 
I'd love to see a video or gif of this..very intriguing
 
sweet! Thanks bud!
 
WOrkout B2

Today's workout was a killer. My calves are killing me... I have been shaking since I did them... hard to shift my car/use the clutch on the drive home. NICE!

DB Curls - 30x10, 40x10, 50x12 rpx8 rpx 6 = 26 reps

Bicep stretch

Pinwheels - 30x10, 40x10, 60x12 OMG... rough. Wanted the 55's and some idiots were using them for incline presses for like 4 sets. Only one set of 55's in my whole damn gym. Oh well, made the 60's work!

Bicep stretch

Seated Calves - 1platex10, working set DC style- 2 platesx10 drop weight to 1 plate 1 25 x6. I couldn't get to 11 with 2 plates. My calves just gave out. A guy I know at the gym was giving me a hard time about making so much noise on the calf machine lol. Goddamn this hurts so bad. I finished 16 reps, but had to drop the weight to get there.

Lying hammy curls -50x12, 70x10, 90x12 rpx6 rpx6 - 24 reps felt weak on my left side. couldn't squeeze as hard.

Hammy stretch

Hack Squat machine - 90x15, 180x10, working set 230x9, widow - 140x20

Quad stretch... omg this hurts.

My legs are still shaking.

The E911 did a great job. My mind is still up and active, I feel I sweat a bit more with it, but I am just plain wired... like ready to go do anything. It has a nice nootropic/euphoric effect on me. I don't know how well it is burning fat off me, I don't feel the "thermo" feel like I do on fat burners like recreate and such... but the energy is CLEAN and STRONG. I am definitely buying a bottle or three.

Short term energy - 9
Stamina/Endurance - 10
Mood - 10... I am really liking the mood altering effects of E911.
Thermogenisis - 7
Sides - 0
 
GMG760 said:
WOrkout B2

Today's workout was a killer. My calves are killing me... I have been shaking since I did them... hard to shift my car/use the clutch on the drive home. NICE!

DB Curls - 30x10, 40x10, 50x12 rpx8 rpx 6 = 26 reps

Bicep stretch

Pinwheels - 30x10, 40x10, 60x12 ZOMGzz... rough. Wanted the 55's and some idiots were using them for incline presses for like 4 sets. Only one set of 55's in my whole damn gym. Oh well, made the 60's work!

Bicep stretch

Seated Calves - 1platex10, working set DC style- 2 platesx10 drop weight to 1 plate 1 25 x6. I couldn't get to 11 with 2 plates. My calves just gave out. A guy I know at the gym was giving me a hard time about making so much noise on the calf machine lol. Goddamn this hurts so bad. I finished 16 reps, but had to drop the weight to get there.

Lying hammy curls -50x12, 70x10, 90x12 rpx6 rpx6 - 24 reps felt weak on my left side. couldn't squeeze as hard.

Hammy stretch

Hack Squat machine - 90x15, 180x10, working set 230x9, widow - 140x20

Quad stretch... ZomgzzzZzZz this hurts.

My legs are still shaking.

The E911 did a great job. My mind is still up and active, I feel I sweat a bit more with it, but I am just plain wired... like ready to go do anything. It has a nice nootropic/euphoric effect on me. I don't know how well it is burning fat off me, I don't feel the "thermo" feel like I do on fat burners like recreate and such... but the energy is CLEAN and STRONG. I am definitely buying a bottle or three.

Short term energy - 9
Stamina/Endurance - 10
Mood - 10... I am really liking the mood altering effects of E911.
Thermogenisis - 7
Sides - 0
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:lol: awesome
 
How much are you liking this bubba?? Can you remember leaving the gym this destroyed after every w/o? Just make sure the recovery is on point G!
 
niiice weight bro! Looks like it's time to up those db curls to 55's! :head: 60's on pinwheels?! :eek: :jaw: :notworthy: You are a beast!
 
AZMIDLYF said:
How much are you liking this bubba?? Can you remember leaving the gym this destroyed after every w/o? Just make sure the recovery is on point G!
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It's been since my first year of working out that I have felt this tore up after every workout. I like it!
 
Just wanted to say that you fukkers have got me cutting back on my volume somewhat and upping the intensity even more than usual, incredibly . I'm not holding anything back now!!
All my guages have the needles in the red. I'm running this machine wide open. I'm gonna run it till the wheels fall off!!!!

I'm getting sore as Hel in the last week.

Thanks!!! :lol:
 
Ok fellazzzzzzz

Workout A3.

Chest
Shoulders
Triceps
Back Width
Back Thickness

1- Decline Barbell Press (what the hell, haven't done these in probably a year) 11-15rp
2- Military Press BB (pray for me that I find a spotter) 11-20rp
3- Reverse Grip Bench - 11-20 rp
4- Front Pulldowns - 11-15 rp
5- BB Rows - 11-20 straight set +9-20 rep backoff... we'll see how many I do.



Time to do work
 
MrBigPR said:
Rack Deads? Why?
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IDK... I just chose from the exercises suggested by Dante. I would honestly rather do something else than rack deads... any ideas of exercises for back thickness and the rep range for that exercise? I am still learning this and was kinda just going by what I read.

But Rack deads do allow me to pick up more weight than I could off the floor... which would contribute to back thickness. It doesn't make me feel like I am stronger because I pick up the weight off the rack, but it would have an effect on my back.

So, if you can suggest anything to replace the Rack deads... I am by all means all ears.
 
Straight sets for the BB rows right? 11-20 reps then a backoff set?
 
Depends how you do them, you want full ROM. I usually go lighter than I can max, targets lat strength and upper back thickness. Play with the reps, I usually try and get 11-20 and then MAYBE a 20 repper. Big maybe, but if you get to 13-15 it's all good :p
 
Thanks for the advice mang!

So today is my last day of E911 samples. :(

Hopefully the bottle comes soon. I got an email from one person at LG saying that it had shipped, and another email a bit later saying that it was on backorder until July 10th.

We'll see if it gets here soon.
 
Yea I got the same email :wtf:

Hopefully it'll be at my crib by the time I get back :fingersx:

No prob on the advice man, BB rows are one of the best exercises for back thickness and stabilizers. Good core exercise too. Kill it tonight :thumbsup:
 
You are gonna have such an epic stash when you get home!

Dude, your wifey, your son, some free time, baseball, a grip of supplements... You have a ton to look forward to man! I am stoked for you! When you get all settled after a while, Timber and I will have to take some time off work to go train with Jay for a week!
 
You should be fine without a spot on BB Military if need be. Just pull a chair into the power rack if you can't find anyone.

Haven't been doing BB Rows much at all... Will have to float those thru.
 
Yea it's gonna be pretty sweet.

Moving within a couple of weeks of getting back...but once I'm settled it's on MF*CKER.
 
TimberLakers said:
You should be fine without a spot on BB Military if need be. Just pull a chair into the power rack if you can't find anyone.

Haven't been doing BB Rows much at all... Will have to float those thru.
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People stare at me when I use the power rack for those exact reasons.

Had a guy doing 10 lb lateral side raises in there the other day. C'mon, you serious?
 
Yea dude, seriously. I was all :wtf:

Fat old higher ranking guy I'm guessing.

I went to use the cables and a guy had a towel hanging on one of the handles. My workout partner is a little b*tch and says "dude, someones on there". I said "you call a towel a person?".

I chucked that f*cking towel to get some 150 lb dude telling me how he is using the cables....uhh.....no.
 
MrBigPR said:
Yea I got the same email :wtf:

Hopefully it'll be at my crib by the time I get back :fingersx:

No prob on the advice man, BB rows are one of the best exercises for back thickness and stabilizers. Good core exercise too. Kill it tonight :thumbsup:
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BB Rows was one of my favorite exercises, second to Deads, but I can't do them yet :sad3: Damn my gimpy back!
 
MrBigPR said:
People stare at me when I use the power rack for those exact reasons.

Had a guy doing 10 lb lateral side raises in there the other day. C'mon, you serious?
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That's a two part shocker.

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#1. 10lbs Db lat raises.

#2. Whilst, in the Power Rack
 
Sounds like the DC training is pretty effective for you. That's good to hear since I plan to start it nex week, looking forward to it.
 
GMG760 said:
Really? For back thickness? I always thought that was a lat exercise.

Ok, gonna change it upzzz.
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Lat exercises are most stimulated by vertical resistance movements. The proximal and distal insertion points of the lats are vertically placed, so when they contract, they best contract in an up & down manner. Parallel resistance works them, too, but physiologically, lats are designed to work the most effectively from a vertical resistance and are best stimulated in this plane as such.

Your posterior delts, acromio to spinae traps, over-laying scapular muscles & rhomboids do well in retraction movements, like the BB row and your spinae erectors have to perform a static contraction throughout the lift (BB Row). Thus, all this mumbo jumbo to say, I agree with Senior Grande's suggestion for BB Rows for thickness.
 
BB rows, DB rows, Seated cable pulls, T-bar.....
 
VolcomX311 said:
Lat exercises are most stimulated by vertical resistance movements. The proximal and distal insertion points of the lats are vertically placed, so when they contract, they best contract in an up & down manner. Parallel resistance works them, too, but physiologically, lats are designed to work the most effectively from a vertical resistance and are best stimulated in this plane as such.

Your posterior delts, acromio to spinae traps, over-laying scapular muscles & rhomboids do well in retraction movements, like the BB row and your spinae erectors have to perform a static contraction throughout the lift (BB Row). Thus, all this mumbo jumbo to say, I agree with Senior Grande's suggestion for BB Rows for thickness.
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:goodpost:

What he said :D
 
P.S. Rack deads are more effective for the spinal erectors, but off the ground deads are better for the rest of the back.

Rack deads decreases relaxation time for the erectors, therefore, increases stimulation of the erectors, however, it decreases the static contraction of the rest of the upper back due to the limited ROM, and it eliminates the portion that requires the greatest amount of (static) force production (the bottom portion of the lift) where the resistance arm is furthest from the body, therefore, requiring a greater amount of torque to overcome.

Off the ground deads has about double the static contraction for the upper back, both in terms of greater torque required and for a greater amount of time, but the erectors do have a chance to release contraction at the bottom of the lift.
 
Seated uni-lateral cable pulls are a core ball buster that I love every now and then too.
 
VolcomX311 said:
P.S. Rack deads are more effective for the spinal erectors, but off the ground deads are better for the rest of the back.

Rack deads decreases relaxation time for the erectors, therefore, increases stimulation of the erectors, however, it decreases the static contraction of the rest of the upper back due to the limited ROM, and it eliminates the portion that requires the greatest amount of (static) force production (the bottom portion of the lift) where the resistance arm is furthest from the body, therefore, requiring a greater amount of torque to overcome.

Off the ground deads has about double the static contraction for the upper back, both in terms of greater torque required and for a greater amount of time, but the erectors do have a chance to release contraction at the bottom of the lift.
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I totally concur with this. Rack deads fry my erectors(no homo)
 
AZMIDLYF said:
I totally concur with this. Rack deads fry my erectors(no homo)
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There was once a thread about "Front Side or Behind The Neck Military's," I jumped in with, "I like everything from the back, behind the neck shoulder press, behind the neck shrugs and behind the neck pull ups." My opening line left me wide open.

"I like everything from the back...." I should probably go back and find it just so I can insert (no homo).

This was pre-no homo usage for me when I posted on that thread.
 
VolcomX311 said:
Incline Bench, Double Db Rows are a favorite, and very DC conducive, because it's Db's, a lone wolf's best friend.
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I will have to bust the double DBs out this Friday in your honor Vol! It has been a long time since rocking these. That's if my son doesn't want to DL...
 
Workout A3

Decline Bench -
warm up - 135x10, 185x10
working set - 225x8rpx6rpx5=19 reps. Too many... I didn't give myself enough credit in the strength department. Will go up to 245 next workout.

Military Press
warm up - 95x10, 115x10,
working set - 135x8rpx5rpx4 = 17 too high. Need to go up on this a bit too. 145 should be enough.

Reverse Grip Bench
Warm up 135x10, 185x8
working set - 205x6rpx4rpx2=12 reps Got something to beat next time! This kind of hurt my wrists though... might need to get some wraps or find another exercise.

Lat Pulls
warm up 140x10, 160x10,
working set - 200x8rpx6rpx5=19 reps Time to move the weight up a bit.

BB rows
warm up 135x10, 165x10
working set - 205x8
Backoff 145x20

Holy smokes. My shoulders are sore like NO OTHER today. So is my chest and back. I am seeing pretty good results already from this workout plan. My body needed a change... and I'll be damned if I'm not growing, because I haven't had DOMS like this in what seems like well over a year.

Oh yea, I did all the stretches.

AZ - 45's for 65 seconds. I lost it man... 45 was too much for me to make it to 90. :notworthy:

But its a good goal to shoot for. Maybe with the 40's next time.

I feel like these stretches are the key to the growth with this program... I wish I had been doing this a while back... It's honestly way better than high volume.

*cue Timber calling me a lazyass for working out 3 days a week :lol:
 
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