Dma378
Legend
Simple requests, not simply acheived!!!
DMA's Never Satisfied Training Log
- Thread starter Dma378
- Start date
Simple requests, not simply acheived!!!
Dma378
Legend
This looks sweet. I kind of wish I had something a little more anabolic to kick my cycle off with. And finish with DMZ. I have 2 bottles of Diabolix, but I've never ran it and there's not a lot out there on it. I might just run it at 75 and 90 with the first 4 weeks of Test, and finish with DMZ. So:
Test E 400mg weeks 1-12 (if I can come up with the funds, I'll pick up another vial and run 16 weeks)
Diabolix 75/75/90/90/0/0/0/0/0/0/0/0
DMZ 0/0/0/0/0/0/0/0/40/40/40/40 (want to stay at 40. I have 8 weeks worth of 40mg)
Adex .5mg e3d
Skooter
Banned
I'll go 16-20 weeks myself..
Your setup looks legit..
I agree on the kicker though, there are a few logs on the Diabolix but I'm not sure I'd use it myself..
I liked DMZ as a kicker, but it did have some great hardening and Recomp effects so I like that on the back end as well..
I think in my situation, stacked with D1M it should yield some nice results..
yates84
Well-known member
What compound, specifically do you wish you had to kick with?
KilaCali
Banned
Hah! Yes, VERY good thing for a lot of people including myself, glad to have made your peaceful acquaintance!
PCT has been going good, its been all the other issues going on the side that have been sabotaging my 5 day work week in the gym, im going to switch to a 3 day two body part routine I think since every couple days something seems to happen, not to be the bearer of bad news or captain buzzkill, but I lost my young cousin just the other day in a bad car accident, she was only 24 and it was totally unexpected of course, the crash was in a few local news papers out in Bakersfield/buttonwillow California, and the wreckage was just horrible, anyway it seems like every month I lose somebody or something else happens to throw me off, im persevering none the less, this is one of the only things that keeps me moving forward and can take my mind off all of it just for a few minutes and if im able to feel halfway normal just for that short period of time is great... ive been pretty numb and in shock lately, and the foot/ankle leg issue seems to be manifesting again and ive had bloods, UA, ultrasound and xrays done to
no avail, but a guy mentioned he had the same issue one time during a stressful time and that the doctors found out he had an extremely high level of cortisol in his blood and that' was the cause so im starting to really think that's the deal cause each time it has happened was either the same day or the next day after I had lost someone and was really going through it.. either way im working through it and staying somewhat focused on my self improvement physically, mentally and spiritually as well as trying to keep up on you guys for the added motivation and experience.. appreciate everyones care and consideration and will keep you all posted on the progress, not sure if you seen but I got picked to do a log on BPS EndoSurge Turbo, cant wait to start soon so ill be doing a log and review on it, looks like a good product and might be good on cycle as well for prolactin control and maybe help lethargy a bit.. love & respect and godbless you all bro!
KilaCali
Banned
I recommend runnin the diabolix at 90 the whole time bro, it honestly had no real effect when I was running it at 75mg with SDMZ 3.0 so I think 90mg would be perfect and as not to really waste it ya know? your choice though definitely!!
KilaCali
Banned
I have a bottle of Alpha M60 (M1A/Chlostebol) if he wants something really anabolic to kick it off with???
Dma378
Legend
Hah! Yes, VERY good thing for a lot of people including myself, glad to have made your peaceful acquaintance!
PCT has been going good, its been all the other issues going on the side that have been sabotaging my 5 day work week in the gym, im going to switch to a 3 day two body part routine I think since every couple days something seems to happen, not to be the bearer of bad news or captain buzzkill, but I lost my young cousin just the other day in a bad car accident, she was only 24 and it was totally unexpected of course, the crash was in a few local news papers out in Bakersfield/buttonwillow California, and the wreckage was just horrible, anyway it seems like every month I lose somebody or something else happens to throw me off, im persevering none the less, this is one of the only things that keeps me moving forward and can take my mind off all of it just for a few minutes and if im able to feel halfway normal just for that short period of time is great... ive been pretty numb and in shock lately, and the foot/ankle leg issue seems to be manifesting again and ive had bloods, UA, ultrasound and xrays done to
no avail, but a guy mentioned he had the same issue one time during a stressful time and that the doctors found out he had an extremely high level of cortisol in his blood and that' was the cause so im starting to really think that's the deal cause each time it has happened was either the same day or the next day after I had lost someone and was really going through it.. either way im working through it and staying somewhat focused on my self improvement physically, mentally and spiritually as well as trying to keep up on you guys for the added motivation and experience.. appreciate everyones care and consideration and will keep you all posted on the progress, not sure if you seen but I got picked to do a log on BPS EndoSurge Turbo, cant wait to start soon so ill be doing a log and review on it, looks like a good product and might be good on cycle as well for prolactin control and maybe help lethargy a bit.. love & respect and godbless you all bro!
Tag me in the new log when it gets going bro.
Dma378
Legend
Found a 4 day split routine that I think I'm going to try after this routine is over. The only thing is that I could never only lift 4 days a week, so I will complete the 28 day program in 20-21 days and then repeat. The first 2 rotations are low rep (6-8) heavy weight, 2 body parts per workout. The next 2 rotations are also 2 body parts, but in different combinations, focusing on pre-exhaustion, higher reps, and drop sets. It's going to be a little different not super-setting everything. In the first 2 rotations, will probably lengthen rest times to lift as heavy as possible. Need to get some strength back after the GVT.
Last Chest/Upper Back GVT session.
Bench Press: (90 second rest)
135 x 10
155 x 10
175 x 10
185 x 10
185 x 10
165 x 10
Low Pulley Cable Flys:
40 x 12
45 x 10
45 x 10
45 x 10
Super Set
Push Ups to failure after each set of Flys
Snatch Grip High Pulls:
65 x 10
95 x 8
115 x 8
135 x 8
Underhand BB Bent Over Rows: (60 second rest)
135 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
Reverse Pec Deck: (30 second rest)
60 x 10 w/ 5 second hold
45 x 10 w/ 3 second hold
45 x 10 w/ 3 second hold
45 x 15
12 minutes Jump Rope / Speed Bag (each one until failed back and forth)
10 minutes fast walk incline treadmill
Last Chest/Upper Back GVT session.
Bench Press: (90 second rest)
135 x 10
155 x 10
175 x 10
185 x 10
185 x 10
165 x 10
Low Pulley Cable Flys:
40 x 12
45 x 10
45 x 10
45 x 10
Super Set
Push Ups to failure after each set of Flys
Snatch Grip High Pulls:
65 x 10
95 x 8
115 x 8
135 x 8
Underhand BB Bent Over Rows: (60 second rest)
135 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
Reverse Pec Deck: (30 second rest)
60 x 10 w/ 5 second hold
45 x 10 w/ 3 second hold
45 x 10 w/ 3 second hold
45 x 15
12 minutes Jump Rope / Speed Bag (each one until failed back and forth)
10 minutes fast walk incline treadmill
Dma378
Legend
Another beautiful day for a hike. Just me, pops, and my girls. This mountain definitely more challenging than the other. Especially with my little tag along on my back. I love that she loves it. Tomorrow will not be leg day as planned!!
Attachments
Dma378
Legend
That sounds horrible. I would never last.
Dma378
Legend
Traps, quads, and glutes. This mountain has a lot of high steps.
yates84
Well-known member
Haven't tried hiking with him yet, all flat land here
Dma378
Legend
There will be more frequent early morning sessions since my wife has gone back to work a few night a week, and that means Dad's on baby-duty after work. Will like it better once the sun is up earlier, didn't want to drag the sled outside in the dark this morning.
BW Wide Grip Pull Ups: (60 second rest, hands all the way to end of bars)
8
6
6
6
6
6
DB Shoulder Press:
40's x 10
45's x 10
50's x 10
50's x 10
50's x 10
45's x 10
Lat Pull Downs:
170 x 10
190 x 8
190 x 8
190 x 7
Straight Arm Pull Downs:
80 x 12
80 x 12
80 x 12
80 x 10
Super Set
Facepulls on Seated Cable Row:
60 x 12
60 x 12
60 x 12
60 x 12
DB Front Raises:
25's x 12
25's x 12
25's x 12
25's x 12
Super Set
DB Side Laterals (pinkies up):
10's x 15
10's x 15
10's x 15
10's x 12
15 minutes of 30 second interval sprints on treadmill.
Endurance is increasing. Was winded pretty good on the sprints, but could have gone twice as long. Will intensify the speed, don't want to be on the treadmill for any longer than 12-15 min.
BW Wide Grip Pull Ups: (60 second rest, hands all the way to end of bars)
8
6
6
6
6
6
DB Shoulder Press:
40's x 10
45's x 10
50's x 10
50's x 10
50's x 10
45's x 10
Lat Pull Downs:
170 x 10
190 x 8
190 x 8
190 x 7
Straight Arm Pull Downs:
80 x 12
80 x 12
80 x 12
80 x 10
Super Set
Facepulls on Seated Cable Row:
60 x 12
60 x 12
60 x 12
60 x 12
DB Front Raises:
25's x 12
25's x 12
25's x 12
25's x 12
Super Set
DB Side Laterals (pinkies up):
10's x 15
10's x 15
10's x 15
10's x 12
15 minutes of 30 second interval sprints on treadmill.
Endurance is increasing. Was winded pretty good on the sprints, but could have gone twice as long. Will intensify the speed, don't want to be on the treadmill for any longer than 12-15 min.
BigRed1974
Well-known member
Great workouts and hiking!!
Dma378
Legend
Legs and Deads
Squats:
135 x 10
185 x 10
205 x 10
205 x 10
205 x 10
205 x 10
Front Squats:
135 x 6
135 x 6
Deadlifts:
135 x 8
185 x 6
225 x 6
275 x 5
325 x 4
345 x 4
Lying Leg Curls:
70 x 10
70 x 10
70 x 10
85 x 8
85 x 8
Super Set
Hanging Leg Raises x 5 sets of 10
Calf Raises x 2 sets second one triple drop set
Sled Pulls:
+90lbs.-100 yards x 2
+160lbs.-60 yards x 2
+90lbs.-80 yards x 2
Squats:
135 x 10
185 x 10
205 x 10
205 x 10
205 x 10
205 x 10
Front Squats:
135 x 6
135 x 6
Deadlifts:
135 x 8
185 x 6
225 x 6
275 x 5
325 x 4
345 x 4
Lying Leg Curls:
70 x 10
70 x 10
70 x 10
85 x 8
85 x 8
Super Set
Hanging Leg Raises x 5 sets of 10
Calf Raises x 2 sets second one triple drop set
Sled Pulls:
+90lbs.-100 yards x 2
+160lbs.-60 yards x 2
+90lbs.-80 yards x 2
nbshazeezee
Well-known member
A pup kabob.
nbshazeezee
Well-known member
Go chop down trees and train in a barn like rocky vs The Russian. And go jogging in that ****. rocky got jacked so you will 
yates84
Well-known member
It sucks, been out in it for 60 hours a week. First person I hear complain about the heat this summer is getting punched in the mouth
Dma378
Legend
Lmao!! Well there will be plenty of that here in Phx.
yates84
Well-known member
It gets pretty hot in nc too. The temp change here is stupid, Friday it was 6 degrees and Sunday it was 60. My body can't take much more of this!
Dma378
Legend
Last GVT workout. Taking the next 2 days off to relax, carb up, and get ready for the new routine. I know, 2 days off isn't much, but considering it's been a few months since I've even done that, it will seem like an eternity.
Dips: (60 second rest)
BW x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
BB Curls: (60 second rest)
55 x 10
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
DB Skull Crushers:
30's x 10
35's x 8
35's x 8
25's x 10
Super Set
Incline Push Ups on Medicine Ball: 4 sets to failure
Drag Curls:
95 x 12
115 x 10
135 x 10
155 x 10
Super Set
Cross Body Hammers:
25's x 20
30's x 16
25's x 12
25's x 12
Jump Rope / Speed Bag / Ab Wheel Circuit x 4 rotations
10 minutes moderate pace walk on incline treadmill
Dips: (60 second rest)
BW x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
BB Curls: (60 second rest)
55 x 10
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
DB Skull Crushers:
30's x 10
35's x 8
35's x 8
25's x 10
Super Set
Incline Push Ups on Medicine Ball: 4 sets to failure
Drag Curls:
95 x 12
115 x 10
135 x 10
155 x 10
Super Set
Cross Body Hammers:
25's x 20
30's x 16
25's x 12
25's x 12
Jump Rope / Speed Bag / Ab Wheel Circuit x 4 rotations
10 minutes moderate pace walk on incline treadmill
BigRed1974
Well-known member
Great run with GVT, rest up and come back for some more epic training!
Dma378
Legend
Thanks man!! Will give it another go on a bulk, where it probably is meant to shine.
Next routine will probably look less impressive on paper, being a lot fewer sets and extended rest times. But it's time to get some strength up!! I have replaced a few of the exercises in the routine though with some of my personal favorites. Like High Pulls for Upright Rows, Pendlays for BO Rows, Krocs for DB Rows, SLDL for Rack Pulls.
yates84
Well-known member
What time do you usually work out? I see you on here real early every morning
Dma378
Legend
I have been working out in the evenings after work (4:00), and mornings on weekends. But now since my wife got a job a few nights a week, I go in the mornings before work (5:00) on days she works.
Dma378
Legend
In the words of Rich Piana, "Whatever it takes"
yates84
Well-known member
A quote to live by for sure
Dma378
Legend
First day back to strength, 6-8 rep range. It's just like beginning volume, feeling out where you are. And I determined I am level, Weak Sauce.
Chest/Tri's
Incline BB Bench: (90 second rest)
2 warm up sets of 95 x 12
155 x 8
175 x 8
185 x 6
Flat DB Press: (90 second rest)
80's x 8
85's x 8
90's x 6
90's x 6 (barely)
Dips: (60 second rest)
BW x 12
+70lbs. x 6
+70lbs. x 5
+70lbs. x 4
Close Grip Bench: (60 second rest)
2 warm up sets of 65 and 85 x 12
135 x 8
155 x 8
155 x 7
155 x 6
Skullcrushers:
70 x 8
70 x 8
70 x 7
Super Set (no rest)
HS Wide Press w 4-0-4-0 tempo:
45 each side to failure
70 each side to failure
70 each side to failure
15 minutes of 30 second interval sprints
Sure felt good after a couple days off. And can't wait to start getting these numbers up.
Chest/Tri's
Incline BB Bench: (90 second rest)
2 warm up sets of 95 x 12
155 x 8
175 x 8
185 x 6
Flat DB Press: (90 second rest)
80's x 8
85's x 8
90's x 6
90's x 6 (barely)
Dips: (60 second rest)
BW x 12
+70lbs. x 6
+70lbs. x 5
+70lbs. x 4
Close Grip Bench: (60 second rest)
2 warm up sets of 65 and 85 x 12
135 x 8
155 x 8
155 x 7
155 x 6
Skullcrushers:
70 x 8
70 x 8
70 x 7
Super Set (no rest)
HS Wide Press w 4-0-4-0 tempo:
45 each side to failure
70 each side to failure
70 each side to failure
15 minutes of 30 second interval sprints
Sure felt good after a couple days off. And can't wait to start getting these numbers up.
Dma378
Legend
Waking weight was 194 this morning. Still on about a pound per week decline, which is about the pace I'm aiming for. Nice and slow to preserve muscle.
Probably the best leg session I've done in a long time. Will definitely have some serious DOMS for a couple days. Again the workouts don't look as impressive on paper, but it's nice to be pushing some weight around. Both times I came off of GVT, I felt weaker on some parts and stronger on others. Feel like I got stronger on legs this time around.
Smith Squats: (90-120 second rest)
warm up of 95 and 135 x 12 each
225 x 8
245 x 8
275 x 6
Leg Press: (90 second rest)
6 plates x 8
8 plates x 8
10 plates x 8
10 plates x 8
Hack Squat: (90 second rest)
4 plates x 8
6 plates x 8
8 plates x 8
10 plates x 8
SLDL: (120 second rest)
135 and 155 warm up x 8 each
225 x 6
225 x 6
245 x 6
245 x 6
Jump Rope / Speed Bag / Calf Raises / Hanging Leg Raises x 3 rotations all to failure (loved this combo, really got the sweat pouring)
8 minutes moderate pace stair-master
I used to do a lot of jump rope, so I can get pretty gnarly with it. It's coming back. So when I say to failure, it's usually 4-5 minutes once I get in the zone.
Probably the best leg session I've done in a long time. Will definitely have some serious DOMS for a couple days. Again the workouts don't look as impressive on paper, but it's nice to be pushing some weight around. Both times I came off of GVT, I felt weaker on some parts and stronger on others. Feel like I got stronger on legs this time around.
Smith Squats: (90-120 second rest)
warm up of 95 and 135 x 12 each
225 x 8
245 x 8
275 x 6
Leg Press: (90 second rest)
6 plates x 8
8 plates x 8
10 plates x 8
10 plates x 8
Hack Squat: (90 second rest)
4 plates x 8
6 plates x 8
8 plates x 8
10 plates x 8
SLDL: (120 second rest)
135 and 155 warm up x 8 each
225 x 6
225 x 6
245 x 6
245 x 6
Jump Rope / Speed Bag / Calf Raises / Hanging Leg Raises x 3 rotations all to failure (loved this combo, really got the sweat pouring)
8 minutes moderate pace stair-master
I used to do a lot of jump rope, so I can get pretty gnarly with it. It's coming back. So when I say to failure, it's usually 4-5 minutes once I get in the zone.
BigRed1974
Well-known member
Solid couple of sessions getting back into more strength!
Dma378
Legend
Good shoulder session. Not sleeping too good lately. The old faithful benadryl not doing the trick either. Think I'm going to give some SNS Growth Factor XT a try. Not hindering workouts, just frustrating at this point.
OHP:
2 warm up sets of 65 x 10
95 x 8
115 x 8
135 x 6
Arnold Press:
30's x 8
35's x 8
45's x 8
40's x 8
Snatch Grip High Pulls:
95 x 8
115 x 8
135 x 6
135 x 7
Reverse Fly on Pec Dexk:
70 x 16
85 x 10
85 x 10
100 x 10
Trap Bar Shrugs / DB Side Laterals / DB Front Raises x 4 rotations each to failure
Sled Pushes:
+90lbs. 70 yards x 2
+90lbs. 40 yards x 8
Time needed between sprints has greatly decreased. Sled feels lighter. Dragged it out in the dark to get it done this morning. I'm going to get a real strap before I do any more sled pulls, because the belt I'm using is a little sketchy. If the belt loop broke while I was pulling it would not be good!! And that little fear hinders my pulling intensity.
OHP:
2 warm up sets of 65 x 10
95 x 8
115 x 8
135 x 6
Arnold Press:
30's x 8
35's x 8
45's x 8
40's x 8
Snatch Grip High Pulls:
95 x 8
115 x 8
135 x 6
135 x 7
Reverse Fly on Pec Dexk:
70 x 16
85 x 10
85 x 10
100 x 10
Trap Bar Shrugs / DB Side Laterals / DB Front Raises x 4 rotations each to failure
Sled Pushes:
+90lbs. 70 yards x 2
+90lbs. 40 yards x 8
Time needed between sprints has greatly decreased. Sled feels lighter. Dragged it out in the dark to get it done this morning. I'm going to get a real strap before I do any more sled pulls, because the belt I'm using is a little sketchy. If the belt loop broke while I was pulling it would not be good!! And that little fear hinders my pulling intensity.
Dma378
Legend
Will definitely report on it.
BigRed1974
Well-known member
Just started G8 from FinaFlex. Used it last night for the first time and had a great nights sleep.
I'll let you know how this one works also.
I'll let you know how this one works also.
Dma378
Legend
Yes, please do. I went back and forth between the 2 products and the GABA in GFXT made my decision. How did you feel when you woke up. Saw a lot of reviews saying very cloudy, foggy, dizzy upon waking.
BigRed1974
Well-known member
Went to bed around 10 and up for 4:30 for work with no problems. Felt very rested. I will see how it goes the rest of this week and let you know.
Dma378
Legend
Needed another day between the SLDLs and the Deadlifts today. Will make that happen next rotation. Back just wasn't up for heavy deads. Pretty good session overall though.
Deadlifts:
135 x 10
185 x 8
225 x 6
225 x 6
225 x 8
Pendlay Rows:
135 x 10
185 x 7
205 x 6
205 x 6 (have lost strength here, was at 245 x 6 before GVT)
Unsupported T-Bar Rows:
90 x 10
135 x 8
160 x 8
160 x 8
EZ Bar Curls:
50 x 10
50 x 10
70 x 8
80 x 8
80 x 6
80 x 7
Seated DB Curls w/ Fat Gripz:
30's x 16 (8 each side)
30's x 14
30's x 12
30's x 14
Preacher Machine:
115 x 6 drop to 70 partials to failure
115 x 4 drop to 70 partials to failure
100 x 4 drop to 70 partials drop to 45 partials to failure
Cable Crunches:
150 x 14
170 x 12
170 x 12
170 x 12
Super Set
Side Bends with 45lb. Plate x 4 sets 12 each side
11 minutes maximum resistance elliptical
Deadlifts:
135 x 10
185 x 8
225 x 6
225 x 6
225 x 8
Pendlay Rows:
135 x 10
185 x 7
205 x 6
205 x 6 (have lost strength here, was at 245 x 6 before GVT)
Unsupported T-Bar Rows:
90 x 10
135 x 8
160 x 8
160 x 8
EZ Bar Curls:
50 x 10
50 x 10
70 x 8
80 x 8
80 x 6
80 x 7
Seated DB Curls w/ Fat Gripz:
30's x 16 (8 each side)
30's x 14
30's x 12
30's x 14
Preacher Machine:
115 x 6 drop to 70 partials to failure
115 x 4 drop to 70 partials to failure
100 x 4 drop to 70 partials drop to 45 partials to failure
Cable Crunches:
150 x 14
170 x 12
170 x 12
170 x 12
Super Set
Side Bends with 45lb. Plate x 4 sets 12 each side
11 minutes maximum resistance elliptical
Dma378
Legend
Yeah, I'm ditching this routine and going to my own split that I created. This one's just too boring and I'm missing some of my favorite moves doing what someone else has laid out. Order of splits will be:
Shoulders/Triceps/Abs
Back/Quads
Chest/Arms
Deads/Hams/Calves
Shoulders/Back/Abs
Chest/Squats/Calves
Everything is broken up perfectly for me to get everything every 4th day or less and I can go 3-4 on and have proper spacing between muscle groups.
Shoulders/Triceps/Abs
Back/Quads
Chest/Arms
Deads/Hams/Calves
Shoulders/Back/Abs
Chest/Squats/Calves
Everything is broken up perfectly for me to get everything every 4th day or less and I can go 3-4 on and have proper spacing between muscle groups.
MrKleen73
Legend
The problem with these exercises is in how they are performed more than them being unsafe exercises. You lower the bar to about 2-3 inches below the top of your head on the behind the back press and you will be safe. It is when you go much deeper you start to crank on the impingement. Same with the Upright Row, you widen the grip and only pull to where your elbows are at shoulder height. This negates all the sheering forces that happen when you hold the bar too close together or try to go too high. Most people are taught incorrectly to try to pull the bar up to the chin. This is when it gets dangerous, you are already internally rotated from a close grip, then you rotate internally even further by trying to lift to your chin because you have to use your forearms and rotatory cuff to muscle the weight up being the natural ROM of your shoulders.
Nice layout DMA!