DangerDave
Well-known member
Pm me bro. I ain't gunna charge money but there is a reason my protocol isn't shared with the world. It's risky sh*t and for someone serious, mostly for a competitor.
Dave's Newest bulk into cut for show. AAS, SLIN and GH
- Thread starter DangerDave
- Start date
Pm me bro. I ain't gunna charge money but there is a reason my protocol isn't shared with the world. It's risky sh*t and for someone serious, mostly for a competitor.
hardwork25
Well-known member
DangerDave
Well-known member
Empty
technique88
Well-known member
Again, I completely agree with you. Right now your protocol is so on point with your body keep what is working locked in for as long as you can.
My recommendation for something much later down the road. Since this sport is a true marathon, your body will start adapting to these substances and you'll need to change it up. I guarentee you'll be running Deca, EQ, etc...down the road some time. When that time comes, give a monster dose of EQ a try
DangerDave
Well-known member
Some pics from today. I was messing around with my own version of Frank Zane poses and threw a few others in there so you can see my conditioning really coming in now at 2.5 weeks out.
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
1ifeblood
Well-known member
Fûcking JACKED!! *ahem* That is all.
jack_black
Member
Is your stash hidden in those storage tubs that are always in the background
DangerDave
Well-known member
I wish! No it's old clothes and military gear. My posing room doubles as a storage
hurdlemaker
Well-known member
Looking awesome brother!!!
DangerDave
Well-known member
Yeah me too man thanks. My carbs and sodium increased this week I start depleting soon and shrinking fat cells and tightening up. I should drop another 2% of bodyfat and be at 4% before I dry out and peak. My coach is very happy. Should get a well deserved cheat meal this weekend before we go into the chute.
hurdlemaker
Well-known member
What's the plans for the cheat meal?!
DangerDave
Well-known member
Probably sushi. I'm not craving anything but carbs really. I don't really want a cheat meal but when coach says eat I do it
1ifeblood
Well-known member
Mmm...sushi...
booneman77
Legend
Mmm sushi sounds awesome. I might have to hit up some all you can eat for a cheat this weekend too. Prob after back or legs to really use it well.
Looking huge. Your back relaxed is shred city.
Looking huge. Your back relaxed is shred city.
DangerDave
Well-known member
Ok here's the rough draft of that back workout brosef. What we will focus on is your width in the beginning of the workout. This will tire your biceps a bit so that by the time we get to thickness your back will be forced to pick up slack. It will be width/inner/upper. Supersets included where we will target different angles. This is designed to REALLY force blood into your back and generate a large pump. You need to focus on that squeeze to exhaust EVERY FIBER. here's how it sits
Asymmetric pull-ups 6/side
4 sets
Barbell rows (about 110% grip) 8reps
4 sets
T-bar rows (pull to bellybutton) 12reps
4 sets
*use 25lb plates last set is dropset stripping 1plate every 12reps to bar
Wide grip pull down 8reps
Close grip pull down 12reps
Bent one arm DB rows 14reps
3 sets
Elevated CG seated rows 12reps
Elevated neutral grip rows 12reps
4 sets
*elevate with something about 3inches, pull to low stomach. 2sec squeeze and 3second negative
Barbell shrug (behind back) 10reps
Barbell shrug (in front snatch grip) 10 reps
DB shrug to fail
3x
You can see we start warming up with a full range. Then we move into heavier movements. Then work our way down your back. After we work to the bottom of your lats and waist tie in (elevated seated rows) we jump back up and push blood back into you traps.
This done right will exhaust you back to an extreme. The pump will be insane. After 4 weeks you will move into a heavy loading phase. You will drop all reps of movements except pull-ups by 2reps.
1. Sub in rack deads for tbar rows, same sets just 6 reps.
2. Remove the one arm db rows and add FST7 lat cable pull downs as a new exercise between the pull downs and seated movements. This will start pulling your lats back from your serratus and bring in details and flare to the lat.
Any questions? Fire away brosef!
booneman77
Legend
Oh man I cannot wait. My one question is is this too much to do twice a week? I would think so since I'm not on cycle so this would be my Sunday and Thursday would be a lighter volume like I'm doing now?
DangerDave
Well-known member
DONT do this twice a week lol. You won't recover fast enough. I would shift your workouts slightly and maybe hit shoulders or arms twice to fill in that new extra day. I will go back and look at your split and take a quick look. I totally spaced that part bro. Sorry long few days. My energy is fuked from this cut haha.
Edit* depending on your light day routine. I would actually recommend some light pulls, pull-ups and maybe some pull downs. DONT go to failure on anything just get a nice little pump and blood flowing. That will help open it up and recover for the beating it is about to get. After the actual day I lined out that's the time to hit a sushi buffet or eat steak and potatoes. Watch your back grow from that. I was ruining calories after my huge second leg day for months. That's the reason they grew so well in my opinion. I knew that meal was coming and wanted to earn that sh*t in blood and sweat
booneman77
Legend
Ha ya that's what I figured. That amount of volume would kill twice a week unless you were running some beastly cycle and eating your face off.
Maybe I'll just make Thursdays an active recovery/cardio/abs type day. Leave it at 5 days a week training. Prob the best bet since I've been cutting for quite awhile.
DangerDave
Well-known member
See my edit
booneman77
Legend
Perfect. Tomorrow we begin. Sunday we dine in hell.
DangerDave
Well-known member
No that's a workout I worked up for him to do so he can work his weak points out. He hasn't hit it yet... But rest assured.. He is gunna be sore as fuk
mountainman33
Well-known member
Would this workout work for me as well?
Invalid Link Removed
Invalid Link Removed
Sorry they're sideways, my dumb phone.
Invalid Link Removed
Invalid Link Removed
Sorry they're sideways, my dumb phone.
Lukef2000
Well-known member
That workout would work for anyone, it's a lot of volume and quite well structured as it hits every part of your back several different ways. It's solid IMHO.
booneman77
Legend
You've got a lot more width then I do already but I'm sure it'll still work. It's very rounded so it'll hit everything. You might wanna change the focus a little though to add more thickness vs just focusing in width
technique88
Well-known member
Serious question fellows. I never to in front barbell shrugs, my dick and balls always get I the way. I'm not saying this implying I have a massive dong, because I don't. I know all guys run into this problem but how do you keep the barbell from slamming your cawk very rep?
pete8407
Well-known member
Oh sh!t my bad, oh well it's a killer looking workout
DangerDave
Well-known member
Yeah definitely I would switch the tbar rows and bent barbells for you. Just because your back has great width and you want to focus on depth. But in essence yes it would work well for you. Same switch at 4 weeks like I outlined
DangerDave
Well-known member
Play with your grip and lean forward slightly. If you have to lean back to pull the bar up with your traps it's too heavy. If my grip gets to wide I crush my steroid shrunken nuts against my massive legs. Then I get mad and slam weights. Not good
technique88
Well-known member
Ok cool advice dude. I could have such bigger traps however I can't stand crushing my cawk and peanuts.
And those progress pictures dude....I'm speechless to be honest. You look absolutely incredible. I can't wait to see you compete in the Mr. Olympia down the road.
herderdude
Well-known member
Looking amazing Dave! Any plans for what you need to hit come next offseason? Or are you happy with your balance and proportions and just going for overall mass? I personally don't see ANYTHING that isn't on point, just wanted to hear your thoughts.
NattyForLife
Well-known member
Hey dave can you outline back exercises that would hit the inner back, width and depth of the back!
technique88
Well-known member
I love the pumps Tbar rows give you. Try barbell rows on the smith machine. It really allows you to exaggerate the movement and squeeze the hell out of that back.
DangerDave
Well-known member
Proportionately I'm pretty set for my first season. This whole year me and my coach just worked on building a very solid base to build off of. Lots of leg focus to build on top if as well.
My coach in particular wants to work on-
Chest. It's rounded and proportionally on from a front view and in the most muscular. But side chest we need more rise and roundness, desperation from my delt and armpit will pay off.
Hamstrings- always need more defined hamstrings. I love SLDL anyways so I'm happy.
Calves- need more width. My thickness is great from the side and rear but from the front I need width.
Back- needs the most work. My lats developed weird from so many deads and rows in the fact they don't go down far enough. The lower part that ties into my waist is under developed. I hide it in posing ok but a judge will pick it out. I need to develop overall size and a thickness around my shoulder blades.
Arms/Triceps- need more size in triceps so that they sweep down. Biceps- need more thickness to help in front lat spread. My outer bicep needs the thickness. We fixed my peak issue and that's the hard part. Thick is easy.
I would personally aside from competitive size like to get some more meat on my forearms to make my elbow joints look smaller. That's not a huge concern just a personal thing. The other one is really dig some VERY deep lines in my abs. My abs are rare and deep cuts will highlight that really well in my overhead ab/thigh pose and help me stand out. Once again that's personal not needed but could give me an edge.
I need overall size if I want to be a light heavy in men's open. I have the frame to hold 240 @12% which could put me mid 220s stage weight if I grow into show while I cut. That's a very solid frame to try and get national qualified at which is the goal.
DangerDave
Well-known member
Using a smith machine isn't a favorite if mine for size. You lose that need to stabilize the weight and the extra work your body does to move the weight. It works for some but when building size free weight is the way to go for that IMO. Smith is great when cutting to get that squeeze and bring out striations and density.
DangerDave
Well-known member
I will hit the ones I find most effective
Inner back is- rack deads and dead lift. That builds that inset look to your spine. Mine is exaggerated from the years of dead lifting and that's it. Remember to keep your shoulders back, squeeze in the lats when you pull and contract hard.
Width- pull downs of a sort or pull-ups. Be sure to try different grips. I hit narrow first and work out in superset fashion. CG pull down, neutral pull down then wide pull down. Work inner to outer or outer to inner not in out in. CONTRACTION IS KEY. Activate that muscle through the range of motion. I think of my arms as hooks. Roll shoulders up and stretch the lat, pull shoulders down till they stop, contract lats then squeeze the bar down, at the point you can't pull down with your back finish the movement with your arms to tighten it all up.
Ranges- for pulling movements like seated cable, bent rows or tbar. The area you pull to is important. Above bellybutton hits upper , below hits lower. Grip I important too. The wider grip hits a bit wider on back and narrow hits closer in. This is due to the ability to squeeze base on grip width. Your elbows are important as well try to keep them pointed to the ground as best you can, don't flare and always stretch the last on the eccentric part of the movement.
Hope that helps bro
technique88
Well-known member
Well put sir! That's why I have been using smith machine more often lately, I really want to add the density to my muscles.
I think I may switch back to free weights and put on a little more size before my cruise into PCT.
DangerDave
Well-known member
There is some very smart guys in here. Plenty of knowledge to be learned by this crew
hurdlemaker
Well-known member
I lift things up and put them down
booneman77
Legend
You should try planet fitness. Pizza monday is just the best.
hurdlemaker
Well-known member
hahaha, is that really a thing??? I wouldn't put it past that place, but I've never stepped foot in one so idk haha
DangerDave
Well-known member
Yes it's real. So is the tub of tootsie rolls on the counter I see Fatasses grab and munch on while they walk on a treadmill
Been there a few times as a guest because the stair masters are new and nice as fuk!
pete8407
Well-known member
That's crazy, pizza and tootsie rolls.
mountainman33
Well-known member
For back days, what do you think about strait arm pull downs? I use what I call skier pull downs where I stand below a high pulley, use a rope attachment, step back so my arms are fully extended, and pull the weight down with more arms straight throughout the movement. I tend to really feel my lats during these, but how effective do you think they are?
