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DMA's Never Satisfied Training Log

Nice layout DMA!
Click to expand...

Thanks Kleen. Glad you made it in here. Just to clarify my layout, on Quads day will also include Front Squats or Split Squats so I'm not 8 days between any Squat variation.
 
Despite sleeping like total shiit last night, I got up and killed a workout this morning. But after I cooled off on the drive to work, the Zombie-fication hit me. Uuuugh. But this was my type of workout. Lots of Super Sets with short rest times.

Standing OHP Behind Neck:
65 x 10
95 x 10
115 x 7
115 x 6
125 x 4
115 x 5

Single Arm BB Press:
45 x 10 each side
45 x 10 each side
45 x 10 each side
45 x 10 each side
Super Set
DB Side Lateral Raises:
15's x 15
15's x 12
15's x 12
15's x 12

Seated DB Hammer Front Raises:
15's x 12
15's x 12
15's x 12
15's x 12
Super Set
DB Overhead Tricep Ext:
55 x 12
65 x 8
70 x 8
65 x 8

Dips:
BW x 12
+70lbs. x 7
+70lbs. x 6
+70lbs. x 5
+35lbs. x 6

Farmer Walks:
220 x 60 yards
220 x 60 yards dropped once
220 x 60 yards dropped once
220 x 30 yards
Super Set
Facepulls:
60 x 12
60 x 12
60 x 12
60 x 12

Hanging Leg Raises x 12, 12, 12
Super Set
Oblique Crunches x 12, 12, 12

12 minutes of 30 second interval sprints on treadmill.

Stepped up the intensity on the sprints, but could go for longer. Although I don't want to. Just enough for a little fat loss and get the metabolism firing.
 
Nice work man, hope you feel better soon!
 
Thanks Kleen. Just having a bad stretch of poor sleep. Not taking anything that would mess with it. Got some Growth Factor XT on th0e way, hope it helps.
 
Got ya, hopefully the GF XT does the trick for you.
 
Mood is shiit today. Sleep trouble is a mysterious thing. How can the body and mind be so tired and yet not sleep? But once again, if I can't sleep might as well get my ass up hit some coffee and get in the gym. FML.

Single Arm Cable Rows:
70 x 12
100 x 12
110 x 10
110 x 10
Super Set
Stiff Arm Pull Downs w/ Rope:
70 x 15
100 x 10
110 x 10
110 x 10

Lat Pull Downs:
140 x 10
170 x 8
190 x 7
190 x 7

Pull Ups w/ Fat Gripz x 3 sets: 7, 7, 7

Single Arm HS Iso High Row: (weight on each side)
70 x 12
95 x 10
105 x 8
105 x 8
Super Set
DB Reverse Flys:
15's x 15
15's x 15
15's x 15
15's x 15

Underhand Cable Row w/ Straight Bar:
70 x 10
70 x 10
70 x 10
70 x 10
Super Set
Single Leg Extensions:
10 each leg, 8 each leg, 6 each leg, 4 each leg x 4 sets like this w/ 70 lbs.

Adductor / Abductor Super Set x 2

Jump Rope / Speed Bag / Ab Wheel x 3 rotations = 14 minutes
 
Hope your sleep improves once you get the Growth Factor. Almost a week in with G8 and I am liking it. Good restful sleep and wake up refreashed.
 
Hope you start getting some sleep man. Nothing like being exhausted all the time.
 
I liked G8, only con I had was when I got called into work early or had to cut sleep short for other issues I would wake up feeling drugged for 30-45 minutes lol
 
I really liked the samples of G8 I used also. I didnt have any negative groggy mornings but only tried it 3 times so I cant say definitively that it isnt an issue.
 
jaycuda said:
I liked G8, only con I had was when I got called into work early or had to cut sleep short for other issues I would wake up feeling drugged for 30-45 minutes lol
Click to expand...

frankz2 said:
I really liked the samples of G8 I used also. I didnt have any negative groggy mornings but only tried it 3 times so I cant say definitively that it isnt an issue.
Click to expand...
Thanks for the recommendation guys. A few drinks also does the trick. Had a date night with the wife and no kids to wake up to this morning. Thanks Grandma!!! Man I haven't slept till after 8:00 in forever!! Going to kill the gym today.
 
Good rest and previous day's diet guilt make for a killer workout!!

Incline DB Press:
35's warm up
60's x 10
75's x 10
85's x 7
85's x 7
85's x 6

Bench Press:
135 x 10
185 x 8
205 x 5
205 x 5
205 x 4

Low Cable Fly:
40's x 12
45's x 10
45's x 10
Super Set
EZ Bar Cable Curl:
70 x 10
80 x 10
90 x 10

Cable Crossover:
70's x 12
80's x 10
80's x 10
Super Set
Single Arm High Cable Curls:
45 x 8
45 x 8
45 x 8

DB Skullcrushers:
30's x 8
30's x 8
30's x 8
30's x 8
Super Set
Spider Curls:
50 x 8
50 x 8
50 x 8
50 x 8

Tricep V-Bar Push Down:
70 x 20
120 x 12
140 x 12
160 x 10
180 x 8

Sled Pushes:
+90 lbs. 50 yards x 6
+140 lbs 40 yards x 2

Focused on exploding through the sled instead of distance. And shorter rest times.

Moderate pace walk on Incline Treadmill for 14 minutes.
 
Slept pretty good all weekend. Uninterrupted last night, which felt great when the alarm went off. Nice to start the week off feeling good.

Deadlifts:
135 x 10
155 x 8
185 x 8
225 x 8
275 x 6
325 x 6
345 x 5
275 x 5

Single Leg Curls:
50 x 8 each side
50 x 7
50 x 7
50 x 7

Split Squats:
135 x 12
155 x 10
155 x 10
155 x 10
Super Set
Calf Raises:
90 x 20
90 x 20
90 x 20
90 x 20

Lying Leg Curls:
70 x 10
70 x 8
70 x 8
70 x 8
Super Set
Single Calf Press:
80 x 20
80 x 20
80 x 20
80 x 20

11 minutes moderate pace stair-master

12 minutes moderate pace Incline treadmill
 
Dma378 said:
Slept pretty good all weekend. Uninterrupted last night, which felt great when the alarm went off. Nice to start the week off feeling good.

Deadlifts:
135 x 10
155 x 8
185 x 8
225 x 8
275 x 6
325 x 6
345 x 5
275 x 5

Single Leg Curls:
50 x 8 each side
50 x 7
50 x 7
50 x 7

Split Squats:
135 x 12
155 x 10
155 x 10
155 x 10
Super Set
Calf Raises:
90 x 20
90 x 20
90 x 20
90 x 20

Lying Leg Curls:
70 x 10
70 x 8
70 x 8
70 x 8
Super Set
Single Calf Press:
80 x 20
80 x 20
80 x 20
80 x 20

11 minutes moderate pace stair-master

12 minutes moderate pace Incline treadmill
Click to expand...

Now that's a sweet leg work out:)
 
Yeah!!! Woke up at 2:15 this morning wide f-ing awake. FML. First night of Growth Factor XT was a bust.

So as usual, get the hell in the gym before I talk myself out of it.

Snatch Grip High Pulls:
95 x 10
115 x 8
135 x 6 PR(felt good to get the big wheels on here)
135 x 6
135 x 6

BB Shrugs:
225 x 12
275 x 12
275 x 12
275 x 12
Super Set
Plate Front Raises:
45 x 10
35 x 10
35 x 10
35 x 10

Kroc Rows:
75 x 12
105 x 10
115 x 10
125 x 8

Unsupported T-Bar Rows:
90 x 12
90 x 12
90 x 12
90 x 12
Super Set
Speed Bag between each set

HS ISO Shoulder Press:
55 each side x 18
55 each side x 12
55 each side x 8
55 each side x 8
Super Set
Reverse Pec Deck:
60 x 16
60 x 16
60 x 16
60 x 16

13 minutes Incline Treadmill moderate pace

It's my birthday and I didn't want to do any HIIT!! Waaaaa!!
 
Happy birthday homie!
 
Happy birthday!
 
I've fallen behind like a politician to their voters' needs, but Happy Birthday.
 
How's the new layout going thus far?
 
Chest and some legs this morning. Couldn't get pumped for legs after the Leg Press got snagged during my Super Set. Oh well.

DB Press (flat):
35's warm up
55's warm up
75's x 12
90's x 10
100's x 6
100's x 5
100's x 4.5

DB Flys:
35's x 10
35's x 10
35's x 10
Super Set
DB Pullover:
70 x 10
70 x 9
70 x 8

Underhand Smith Press w/ Slight Incline:
135 x 12
155 x 10
165 x 8
165 x 8
Super Set
Leg Press:
6 plates x 15
6 plates x 15 (then snatched from me, even with my sweat running down the back of it)

Front Squats:
135 x 10
135 x 10
135 x 10

Leg Press x 2 more sets of 6 plates x 15

HS Decline Press:
100 on each side x 10 x 4 sets

HS Chest Press w/ Foot Pedal to do slow negatives:
100 x negatives to failure x 4 sets
Super Set
Calf Raises:
100 x 15
100 x 15
100 x 15
100 x 15

15 minutes of 30 second interval sprints, high intensity

4 minutes maximum incline jog

Over-indulged for the B-Day yesterday, so felt the need to kill the HIIT.
 
Nice work! They really wanted that leg press sweat and all
 
DOMS everywhere, so went in for some abs and cardio this morning.

Hanging Leg Raises / Cable Crunches x 4 rotations

Oblique Crunches / Machine Crunches x 3 rotations

Jump Rope / Speed Bag / Russian Ball Twists x 3 rotations

Stationary Bike moderate resistance 15 minutes
 
You might like this:
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Well that was amazing. The backwards action is cool. Never seen that before. Will try to do it. I started doing a new technique that I saw another guy doing. I'll try and take a vid.
 
Good Shoulders only workout this morn. Going to do 4 workouts focusing on 1 body part each.

DB Shoulder Press:
35's x 15
50's x 12
60's x 10
70's x 8
70's x 6
50's x 8

Facepulls:
60 x 12
70 x 12
80 x 12
80 x 12
Super Set
Reverse Pec Deck:
115 x 10 drop to 80 x 10
115 x 8 drop to 80 x 6
80 x 10 drop to 55 x 8
55 x 10 w/ 3 second hold

Smith Upright Rows:
95 x 12
115 x 10
115 x 10
115 x 10
Super Set
Trap Bar Shrugs:
165 x 12
165 x 12
165 x 12
165 x 10

Cable Front Raises / Cable Side Laterals non-stop Super Set x 4 rotaions w/ 25 lbs. x 8 reps each.

Sled Pushes:
+90lbs. 50 yards x 4
+115lbs. 50 yards x 2
+140lbs. 40 yards x 2
+90lbs. 40 yards x 2

15 minutes incline treadmill steady walk

90lbs. on the sled is nothing anymore. It might as well be empty. So I can really fly with it.
 
Back and biceps:

Pendlay Rows:
135 x 10
155 x 8
185 x 8
205 x 7
215 x 6
215 x 6

Rear Pull Ups x 8, 6, 5, 5, 5, 6

Chest Supported T-Bar:
90 x 10
90 x 8
90 x 8
90 x 8
Super Set
Stiff Arm Pull Down:
100 x 12
100 x 10
100 x 10 drop to 80 to failure
80 x 10 drop to 60 to failure

Underhand BO Rows:
135 x 12
155 x 10
175 x 8
175 x 8
175 x 8

Preacher Machine Curls:
55 x 25
70 x 15
85 x 10
100 x 8
Super Set
Roman Chair Back Extensions x 4 sets of 15

Seated Cable Row:
70 x 12
80 x 12
100 x 12
120 x 10
Super Set
Cross Body Hammer Curls:
25's x 20
30's x 16
30's x 16
30's x 16 drop to 20's to failure

Incline Sprints for 15 minutes:

2 minutes on incline @ 10.0 @ 6.5 mph, to 1 minute resting walk slower and lower.
 
Been sleeping better the past few days while not taking any kind of sleep aid. Even had a nice Sunday nap. So that frustration is gone for the moment. Seem to be at a stand-still as far as weight is concerned. Can't seem to get below 194. Don't want to cut calories any further, 200 under right now and killing HIIT after every session. But strength seems to be climbing since returning to training heavy from the volume training.

Chest and Triceps:

Smith Decline Press:
135 x 20
185 x 12
225 x 10
245 x 10
265 x 7
275 x 6

Single Arm HS ISO Press (guillotine position):
65 on each side x 10
75 on each side x 10
75 on each side x 10

Incline BB Bench Wide Grip:
135 x 8
135 x 8
135 x 7
Super Set
Flat DB Flys:
40's x 8
40's x 8
40's x 8

DB Pullovers:
70 x 8
70 x 8
70 x 8
Super Set
French Press:
80 x 6
60 x 8
60 x 8

Tricep Rope Pull Downs:
80 x 10 drop to 60 to failure
80 x 10 drop to 55 to failure
80 x 10 drop to 50 to failure
80 x 10 drop to 45 drop to 30 to failure
Super Set
Hanging Leg Raises x 15, 12, 12, 12

Jump Rope / Speed Bag / Feet Incline Push Ups on Medicine Ball x 4 rotations

10 minutes moderate pace walk on incline treadmill
kenpoengineer That backwards technique with the speed bag takes a lot of concentration and you really have to get your hand out of the way of it from the rebound. I will get it. Makes that video even more impressive the fluid motion for that long. I might do better if I didn't always do the speed bag after jumping rope LOL!!
 
So Im about 14 pages late...but Im here to see some GAINZ!!!

Subbed on this bad boy
 
:D !
 

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