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Danb's Mountain Dog and everything else log

I would say that you got your money out of it JB. The coverage part blows though.
 
In for some DicPics! Can someone PM me some cliffs?
 
I was looking at the stretchers and think a taller guy might do well to do it with a cable crossover cable which is longer. Then you could put put your foot on a bench or box or something farther away. That or do them from the knees.
 
MrKleen73 said:
I was looking at the stretchers and think a taller guy might do well to do it with a cable crossover cable which is longer. Then you could put put your foot on a bench or box or something farther away. That or do them from the knees.
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I've actually considered this. I was also thinking about trying them seated.
 
Danb2285 said:
I've actually considered this. I was also thinking about trying them seated.
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I've done them seated with a rope attachment for a great contraction
 
Went in and hit legs today so I could take the weekend off from the gym. We have plans all day Sunday for Mother's Day and tomorrow's packed as well. Still may sneak in for a cardio session at some point this weekend. Weight is still holding pretty steady at 215 which is surprising to me being in a deficit? I have noticed that since I dropped my fat intake I don't swing on the scale as much. I used to go to bed around 219 and wake up at 215 but now I'm going to bed and waking pretty close to 215.

Today was the complete opposite of yesterday. I felt like I could stay in the gym for hours haha. I'm trying to stick to the program as close as possible as far as training but leg days on phase 1 just aren't enough for me. I still have a lot of gas in the tank when leg days over. I don't know if I should drop rest periods down or add more exercises. I'm pretty sure I'm gonna at least start adding some calf work in (I seriously lack in this department) and maybe some ATG squats to finish off with.

Week 1 day 4

Legs

Leg curls 90 sec rest
90-20
110-20
130-15
140-12
155-10

SL DL 90 sec rest
135-8
135-8
225-8
225-8

Leg press-3 second negative 45 sec rest
465-10
485-10
510-10

Leg ext-45 sec rest (not part of phase 1 but I added them in any way)
150-10
170-8
180-7

30 mins treadmill work 430 cals burned
 
Randoja said:
Solid session, I got winded just reading about that cardio.
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Thanks bud. It's crazy how much easier cardio is getting. I coulda went a lot longer but 1) I was out of time 2) my compression shorts but the dust and blew out and my nuts were rubbin my thighs and that sh1ts irritating as fuk
 
Danb2285 said:
Went in and hit legs today so I could take the weekend off from the gym. We have plans all day Sunday for Mother's Day and tomorrow's packed as well. Still may sneak in for a cardio session at some point this weekend. Weight is still holding pretty steady at 215 which is surprising to me being in a deficit? I have noticed that since I dropped my fat intake I don't swing on the scale as much. I used to go to bed around 219 and wake up at 215 but now I'm going to bed and waking pretty close to 215.

Today was the complete opposite of yesterday. I felt like I could stay in the gym for hours haha. I'm trying to stick to the program as close as possible as far as training but leg days on phase 1 just aren't enough for me. I still have a lot of gas in the tank when leg days over. I don't know if I should drop rest periods down or add more exercises. I'm pretty sure I'm gonna at least start adding some calf work in (I seriously lack in this department) and maybe some ATG squats to finish off with.

Week 1 day 4

Legs

Leg curls 90 sec rest
90-20
110-20
130-15
140-12
155-10

SL DL 90 sec rest
135-8
135-8
225-8
225-8

Leg press-3 second negative 45 sec rest
465-10
485-10
510-10

Leg ext-45 sec rest (not part of phase 1 but I added them in any way)
150-10
170-8
180-7

30 mins treadmill work 430 cals burned
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Glad you're feeling better bud. Based on the tnation articles, the volume for phase 1 legs should start with about 11-12 working sets (not including warm-ups). The example workout ends with 3 sets of hack squats, which include pauses, no lockout, and a dropset (on the last set). I bet if you added those instead of leg ext. you'd probably be ready to leave the gym lol. If you don't have a hack squat machine, you could try using a smith with your feet out in front of the bar.
 
breezy11 said:
Glad you're feeling better bud. Based on the tnation articles, the volume for phase 1 legs should start with about 11-12 working sets (not including warm-ups). The example workout ends with 3 sets of hack squats, which include pauses and a dropset (on the last set). I bet if you added those instead of leg ext. you'd probably be ready to leave the gym lol. If you don't have a hack squat machine, you could try using a smith with your feet out in front of the bar.
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Thanks breezy. I thought it felt like I came up a little short on sets. I guess if you include the leg ext's I was right there. I must not have included the hack squats to my notes since we don't have a machine. I remember trying them with a BB and I couldn't figure it out. I'll try the smith machine thing next week. I'll have to check out the articles again (I have them saved on my desktop) to make sure I'm not missing anything else. The smith machine and I don't always like each other so much so if that doesn't work out do you think ATG squats would be too much?
 
Danb2285 said:
Thanks breezy. I thought it felt like I came up a little short on sets. I guess if you include the leg ext's I was right there. I must not have included the hack squats to my notes since we don't have a machine. I remember trying them with a BB and I couldn't figure it out. I'll try the smith machine thing next week. I'll have to check out the articles again (I have them saved on my desktop) to make sure I'm not missing anything else. The smith machine and I don't always like each other so much so if that doesn't work out do you think ATG squats would be too much?
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No problem man. Yeah, I'd try leaning back into the smith with your feet out in front. If that doesn't work out well, any squats should be fine IMO. You could add pauses and a drop set at the end if you want as well.
 
breezy11 said:
No problem man. Yeah, I'd try leaning back into the smith with your feet out in front. If that doesn't work out well, any squats should be fine IMO. You could add pauses and a drop set at the end if you want as well.
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Awesome thanks again bud.

Anyone who has followed my logs before heard me b1tch about this so I'm sorry if this sounds familiar to you guys but I'm searching for a good joint support any ideas? My elbows/wrist/shoulders and more recently hips have been killin me lately and since ill be throwing winny in the mix here in a short while I'm sure it's gonna get 10x worse. Any good suggestions?!?!
 
Danb2285 said:
Awesome thanks again bud.

Anyone who has followed my logs before heard me b1tch about this so I'm sorry if this sounds familiar to you guys but I'm searching for a good joint support any ideas? My elbows/wrist/shoulders and more recently hips have been killin me lately and since ill be throwing winny in the mix here in a short while I'm sure it's gonna get 10x worse. Any good suggestions?!?!
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I really like formutech flexible and a bunch of fish oil
 
Danb2285 said:
Awesome thanks again bud.

Anyone who has followed my logs before heard me b1tch about this so I'm sorry if this sounds familiar to you guys but I'm searching for a good joint support any ideas? My elbows/wrist/shoulders and more recently hips have been killin me lately and since ill be throwing winny in the mix here in a short while I'm sure it's gonna get 10x worse. Any good suggestions?!?!
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Is deca off the table? I swear by app nut's joint pills.
 
In for some Danimal Rage!

Hey bro, you should definitely not sweat your progress. If you feel confident that your dialed in then consistency will prevail. The best analogy I heard/read for fat loss was that it's like striping a roll of paper towels...at first it doesn't seem like anything is happening even after you've pulled several sheets off, but the closer you get to the middle the more of a difference that one sheet makes. Just keep peeling the sheets, bro...and remember that you ARE sexy, and you KNOW it! WORKOUT!
 
1ifeblood said:
In for some Danimal Rage!

Hey bro, you should definitely not sweat your progress. If you feel confident that your dialed in then consistency will prevail. The best analogy I heard/read for fat loss was that it's like striping a roll of paper towels...at first it doesn't seem like anything is happening even after you've pulled several sheets off, but the closer you get to the middle the more of a difference that one sheet makes. Just keep peeling the sheets, bro...and remember that you ARE sexy, and you KNOW it! WORKOUT!
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That's probably the greatest analogy I've ever heard pertaining to fat loss
 
1ifeblood said:
In for some Danimal Rage!

Hey bro, you should definitely not sweat your progress. If you feel confident that your dialed in then consistency will prevail. The best analogy I heard/read for fat loss was that it's like striping a roll of paper towels...at first it doesn't seem like anything is happening even after you've pulled several sheets off, but the closer you get to the middle the more of a difference that one sheet makes. Just keep peeling the sheets, bro...and remember that you ARE sexy, and you KNOW it! WORKOUT!
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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.
superbeast668 said:
That's probably the greatest analogy I've ever heard pertaining to fat loss
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Agreed!
 
Lol had to check for quote edit when he called you sexy. But hey I'm inclined to agree.
 
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!
 
Danb2285 said:
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.
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Hey man, I'm always around...seriously...I am...watching your every move...thread stalking you...:wall:
 
Tall order on the gym agenda today. Shoulders/arms and cardio FTW!!
 
I thought he ate lightning and crapped thunder?? :yup:
 
AZMIDLYF said:
I thought he ate lightning and crapped thunder?? :yup:
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Funny you mention that....


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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
 
attaboy :hammer:
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
 
snagencyV2.0 said:
attaboy :hammer:
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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Thanks brotha!
 
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
 
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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