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Dmax's pursuit for power & performance

lol
 
Upper
Current weight at 6:30am was 217.5

Caloric intake 3200

Preworkout-H:VOL/nectar/gatorade
Inta-nectar/gatorade/creatine 5grams

Warm-up
7 mins Arc-trainer
Pulldowns with progression
Pull-a-parts
Distractions
RC work

Bent over rows (setsxreps)
135×10
155×10
165×3×5

Pendlay row
185×3×3

Incline press
95×10
135×5
155×3
185×3
200×6×3 (1min rest)
Blue slingshot
215×3
225×3
235×2

Decline bench press (50 or 55#bar)
95×5
135×5
155×5
185×5
205×5
220×5
235×10

SS
65#DB press×10/100#Kroc rows×10(strick J pattern) /65×hex press×10
4×through

Ss
Arnold press/front raises
30×10
40×2×10
50×10
30×4×10

Hammer machine high row
60×10
80×3×10

SS
55#Facepulls×10/70#rope pushdowns×10/70# ez-bar curls×10
3×through with drop sets on last set for each

Zottman curls
50×3×10 +drops set

Abs
135#Cable crunchs×10
Ab roller×10
Leg raises×10
Knee raises×10
3×through

Notes
Good day, continuing to attack the back

Finally making progress on inclines got to keep this momentum going

Did decline just cause I haven't done them since I started working out used to cause me pain no pain today thou. Was supposed to be best 5 but my spotter was a big buff dude couldn't say no to him on the last set lol

Decline killed my heavy DB work so went light with a super set

Rest was fluff work

That's it thanks for reading
Dmax
 
Look at you, becoming the ultimate body builder.

I haven't done decline in prob 10 years. Is there any carry over?
 
I doubt it, but to say that it does nothing would be wrong where I felt it the most was stabilizers and trying to keep shoulder pinned back
 
Using iron wolf bench bar?

Anywho nice session and solid declines for not doing them regularly
 
Na it was at the box gym. The bar was a bit thinker with 3 flat sides u can tell it's heavier when u pick it up empty
 
Well had 1017 calories left today so I broke down and had a med thin crust pizza not sure if I went over but if I did it wasn't by much. A little disappointed I myself atm thou
 
Duramaxhd said:
Well had 1017 calories left today so I broke down and had a med thin crust pizza not sure if I went over but if I did it wasn't by much. A little disappointed I myself atm thou
Click to expand...

I don't what the problem is. Its not like food type and macros matter THAT much.
 
ME squat & deadlift
Current weight at 4am was 217.4

Caloric intake 3200

Preworkout-H:VOL/nectar/gatorade
Inta-nectar/gatorade/creatine 5grams

Warm-up
Banded oh squat
Kettlebell swings
Goblet squats
Shoulder work

Sqaut (Texas bar + walkouts)
Bar×2×10
145×8
195×5
235×3
285×2
Belt
325×2 (first rep paused till here)
375×2
415×1
Wraps 2.5 grippers
485×1
2.5 Rhino
525×2 PR (101% of 1rm)
-wraps just belt & sleeves
390×8×3 (2 min'ish rest)(75%1rm)

Deadlift
225×3
315×2
Belt
405×2
495×2,1,1,1

SS
Green band GHR×10\100# reverse hypers×10
3 times through

Notes
Wasn't sure how today was going to go worked 12hr cleaning planes then slept 4hr at most

Hit my numbers today for a pr super happy about that, 525 was better then 505 last week. Then dropped to down sets which was taxing sweat pouring off me

Deadlift
Was ok was shooting for 515 for a double but 495 felt heavy and barely got the double then dropped to singles to get some more work in. Think I was just too spent after the squats

That's it thanks for reading
Dmax
 
Nice squat PR and singles volume homie.
 
Pretty fast too.
 
Pretty fast too.
 
ME bench
Current weight at 5:15am was 222

Caloric intake 3200

Preworkout-H:VOL/nectar/gatorade
Inta-nectar/gatorade/creatine 5grams

Warm-up
RC work
Pull-a-parts
3D's
Side/front raises

Bench (texas sqaut bar)
Bar×2×10
105×10
145×5
195×3
235×2
275×2
305×1(+1miss)
305×1(+1 little help)
235×8×3 (all comp paused)

Incline camber bar press
180×3×5
230×2×3

Banded lat Pulldowns (all paused)
Gray band×10
Black band×10
Black +orange band×2×10

Notes
Ok day should have gotten 305 for 2 but form was an issue again second attempt was much improved but still needed a little help. dropped down and did my speed work as paused no sense in doing speed if I still can't get the basics down all were soild thou

Camber bar is hard as hell almost like bamboo bar work

Next week is deload then going to try a different approach to bench

That's it thanks for reading
Dmax
 
SweetLou321 said:
I tried to do so in registers friends list it said he had no friends lol
Click to expand...

It's true...

If you send me a friend request it'll let you see who my "friends" are.
 
Nice pressing man.

How deep is your cambered bar?
 
This should take you to his page:

Invalid Link Removed
 
Duramaxhd said:
Invalid Link Removed

14" I think it said
Click to expand...

Ours doesn't look like that bat his similar depth. I don't know if I could incline that deep. Wow.
 
Lower
Current weight at 8 am was 219 after breakfast

Caloric 3200

Preworkout-H:VOL/nectar/gatorade
Intra-nectar/gatorade /creatine 5grams

Warm-up
7 mins lateral trainer
Goblet squats
BSS's
Gray band gm's

Orange band wide stance box squats (parallel) (beltless) (setsxreps)
Bar×5
95×5
135×5
185×5
225×3
275×3
315×8×3 (1min 30sec rest)
Drop box (speed set)
185×3×3
205×3×3 (both 30 sec rest)

1½inch deficit deadlift
135×5
225×3
315×3
405×1
Belt
455×1
495×1
-belt
335×12

SS
Hack squats machine/plate loaded knees iso leg curls
2 plates×10
6 plates×5
8 plates×5
8 plates +2 35's×5
10 plates×5
Curls
2 25's×10
4 25's×5
6 25's×5
6 25's+2 10's×5
6 25's×5

SS
135#Barbell BSS's×10/100# kettlebell swings×12
3 times through

Calf machine
Worked up to 648×12
Then drop sets of different foot position

Abs
45# elevated feet planks 35 sec×5
Elevated feet Stir the pot×3×40
Mcgill crunchs

Notes
Good day squats felt heavy and hips were tight again but was able to work through it shin position wasn't there on all set but got better as the hips freed up

Speed squats were fast with the band pretty light thou

Deadlift was ok felt a bit off till the drop set

Hacks were heavy ouch most I've done on this

That's it thanks for reading
Dmax
 
Yeah speed squats you're gonna want 40-50% bar weight with the bands. Another strong day, plenty of work here.
 
Nice work today. A lot of work.
 
How's the job search going?
 
RegisterJr said:
How's the job search going?
Click to expand...

Got a part time gig cleaning planes

I tell you what dude it's ruff didn't get home till 2:30am last night. We clean the jets inside and out and the outside is is done with a squirty bottle and rags.

Its better then what I was doing, which was not providing for my family and grateful to him (gym partner) for helping me out

Thanks for asking
 
Well going to train upper tomorrow due to the fact I'll be busy thur and Fri detail

I'm not really going to be benching tomorrow but I'm still going to implement my new Warmup just to see how I feel
 
Upper
Current weight at 6:30am was 218.5

Caloric intake 3200

Preworkout-H:VOL/nectar/gatorade
Intra-nectar/gatorade/creatine 5grams

Warm-up
Pulldowns
Pull-a-parts
Slingshot push-ups (60+ reps)
RC work
Raises
(will be adding inverted rows and light leg presses on bench day to this)

Bent over rows
95×10
115×10
135×10
155×5
175×5×5

Pendlay rows
205×6×1 (30 sec rest)

Incline press (comp grip)
95×10
135×5
155×5
185×3
205×6×3 (1 min rest)
135×20

SS
Paused DB press/ Kroc rows
50×10
60×10
70×2×10
Rows (strict J pattern)
110×10,6,6,6
130×10 (some of body English)

Arnold press
35×10
55×4×6

Iso Plate loaded should press
25#×4×10 (2sets wide 2sets narrow)

Plate loaded seated shug machine (done standing)
4 plates×10
6 plates×10
8 plates×10
10 plates×8 (lights started to get dim lol)

SS
20# decline DB flys with hex press burnouts×12/40# decline 3in1's with pressing burn outs×10
4×through

SS
Machine spider curls/50# facepulls×10(all set)
50×10
55×10
60×10
70×10
75×5

SS
Machine preacher curls/facepulls continue as above
35×10
45×10
55×10
65×5 with drop set

Internal/external shoulder Rotator machine
2×20 (each way)

Notes
Continuing with the back destruction slowly starting to add more volume. This approach is working for my legs so I hope it works for my back cause it's definitely a weak point imo

I like the new Warmup setup think I need more push-ups thou and more raise

Like the paused DB's (thanks lou) tried to approach these as if I were benching paused then explode up keeping shoulders pinned

Chest and biceps are also high on my priorities too

That's it thanks for reading
Dmax
 
Been thinking about doing more pushups myself.


Quite a bit of volume man. Nice looking session.
 
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