Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Dave's Newest bulk into cut for show. AAS, SLIN and GH

pete8407 said:
I'm sure you will do really well at the shows. Your conditioning from the last pics look great. Good luck with getting a sponsorship as well.
Click to expand...

Brown-noser :-P
 
Calves: 1 day a week or several days a week for size. Go...
 
I have been hitting calves twice a week to get them to grow. I hit them hard enough for them to be sore for at least 2 days each time.
 
DangerDave said:
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!
Click to expand...

About to go destroy my back after I put my soon down for nap. Looking forward to the pain.
 
I'm postin a swelfie lol. lookin at daves thread along with a couple others made me feel lame n wanna cut a lil for spring. Never tracked macros before so I started using MFP eating around 2700kcals/day @ a 40c/25f/35p split. Only down a few pounds but feel like I'm on the right track



Invalid Link Removed
 
tjbruno said:
I'm postin a swelfie lol. lookin at daves thread along with a couple others made me feel lame n wanna cut a lil for spring. Never tracked macros before so I started using MFP eating around 2700kcals/day @ a 40c/25f/35p split. Only down a few pounds but feel like I'm on the right track
Click to expand...

You scream physique. Nice tiny lil waist.
 
tjbruno said:
I'm postin a swelfie lol. lookin at daves thread along with a couple others made me feel lame n wanna cut a lil for spring. Never tracked macros before so I started using MFP eating around 2700kcals/day @ a 40c/25f/35p split. Only down a few pounds but feel like I'm on the right track
Click to expand...

Man, I remember when I was young and looked similar to that. You definitely have physique potential tj.
 
I definitely don't have a physique waistline, it's narrow from the side but head on I'm broad AF! lol

If I can get my lats to grow and get a good taper I would love to compete one day though
 
DangerDave said:
Do this!!! You have serious physique potential bro! Your aesthetic as fuk! Great proportions
Click to expand...

And great abs. Everyone knows physique is an ab-show. Not taking anything away from it in the slightest, but we all know that if your abs & waist taper suck, you don't stand a chance in physique. And you def stand a chance!

Looks like we're both competing on June 14th, DD! And I can 100% relate to your cabinet/counter situation.
 
tjbruno said:
I definitely don't have a physique waistline, it's narrow from the side but head on I'm broad AF! lol If I can get my lats to grow and get a good taper I would love to compete one day though
Click to expand...

Get that back wider. No biggy. The side poses will give judges boners. Dig the bubbly muscle bellies too man. Nice round good size pecs scream Arnold! For real though widening your lat spread won't take much if you're that worried but I bet your still under 30" on the waist.

Nice ink work too
 
superbeast668 said:
Get that back wider. No biggy. The side poses will give judges boners. Dig the bubbly muscle bellies too man. Nice round good size pecs scream Arnold! For real though widening your lat spread won't take much if you're that worried but I bet your still under 30" on the waist.

Nice ink work too
Click to expand...

thanks brother. I just can't seem to get a big back. I have no taper at all, n my waist might be 30 or 32, no clue, I usually wear 36 since my legs wont fit into anything smaller lol

anyways, I'm done hijacking now :D
 
tjbruno said:
thanks brother. I just can't seem to get a big back. I have no taper at all, n my waist might be 30 or 32, no clue, I usually wear 36 since my legs wont fit into anything smaller lol

anyways, I'm done hijacking now :D
Click to expand...

I have the same pants issues. Thats good you don't have chicken legs - they don't matter as much for physique, but that doesn't mean you don't wanna look like a greek statue when the drawers come off at some point.

Pullups like a sonofabitch. Wide for width, closer w palms facing for thickness. Add weight if you need to get the right rep-range. I know DD is shaking his head here, but I'm simple like that. Widegrip pullups worked for me rather well.
 
Hyde said:
I have the same pants issues. Thats good you don't have chicken legs - they don't matter as much for physique, but that doesn't mean you don't wanna look like a greek statue when the drawers come off at some point. Pullups like a sonofabitch. Wide for width, closer w palms facing for thickness. Add weight if you need to get the right rep-range. I know DD is shaking his head here, but I'm simple like that. Widegrip pullups worked for me rather well.
Click to expand...

Anything overhead with the stretch IME. And meadows rows. I swear those have put inches on my spread alone.
 
It was wife beater day today.

7 guys in the gym lifting including myself, and 4 out of the seven were wearing wife beaters.

Ohhhhhh but one of them was a red one. He's different.
 
hardwork25 said:
It was wife beater day today.

7 guys in the gym lifting including myself, and 4 out of the seven were wearing wife beaters.

Ohhhhhh but one of them was a red one. He's different.
Click to expand...

Lol, I thought your avi was one of those swirly ice cream.
 
First day of Dave's back plan was awesome. Had to lower the weights and do a serious ego check to really squeeze the reps as prescribed but damn can I feel it already. Currently crushing everything in sight to eat now to put that work to good use.
 
booneman77 said:
First day of Dave's back plan was awesome. Had to lower the weights and do a serious ego check to really squeeze the reps as prescribed but damn can I feel it already. Currently crushing everything in sight to eat now to put that work to good use.
Click to expand...

I did it yesterday as well. That was some serious sh!t right there.
 
booneman77 said:
First day of Dave's back plan was awesome. Had to lower the weights and do a serious ego check to really squeeze the reps as prescribed but damn can I feel it already. Currently crushing everything in sight to eat now to put that work to good use.
Click to expand...

Werd! That's what I like to hear. I'm about to go ruin my back in a few hours. I'm stoked but not that stoked haha. I'm still sore from Saturdays leg workout. Hit it so hard I prepped food yesterday and slept/sat around. I was literally useless and ruined.
 
Invalid Link Removed

My abs last night before bed. That's wet and holding water with no cardio yesterday.
 
DangerDave said:
Werd! That's what I like to hear. I'm about to go ruin my back in a few hours. I'm stoked but not that stoked haha. I'm still sore from Saturdays leg workout. Hit it so hard I prepped food yesterday and slept/sat around. I was literally useless and ruined.
Click to expand...

That was the hardest part of the back workout for me was that I did heavy volume legs the day before. I may need to switch those two up cuz anything bent over was just awful.
 
booneman77 said:
That was the hardest part of the back workout for me was that I did heavy volume legs the day before. I may need to switch those two up cuz anything bent over was just awful.
Click to expand...

Wait a minute! Somebody told me you love it bent over.
 
mountainman33 said:
Wait a minute! Somebody told me you love it bent over.
Click to expand...

No he prefers on his knees. That way he doesn't mess his back up. His neck is his strong suit his back is just a little weak but that will be fixed soon
 
You must log in or register to reply here.
Back
Top