DMA's Never Satisfied Training Log

Joedoubledose said:
Hell yeah I wish I had someone to really interest me into lifting when I was younger
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I second this. Always wanted to be in good shape, but didn't get into lifting til my 30s. My son is only 8 mos., but I put him in his bouncer while I lift, and he loves it. Can't wait to teach him.
 
Joedoubledose said:
Hell yeah I wish I had someone to really interest me into lifting when I was younger
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jmaplewood said:
I second this. Always wanted to be in good shape, but didn't get into lifting til my 30s. My son is only 8 mos., but I put him in his bouncer while I lift, and he loves it. Can't wait to teach him.
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He showed no interest at all until he moved out. Joined a gym on his own. But it's something that totally keeps us talking several days a week since we don't see each other everyday anymore. An awesome thing to share.
 
That is great. My daughter 17 just started training with me a month ago and is doing great. Have her in there 3 days a week with me.
Something good for us to bond over since she isn't playing high school softball this year.
 
Man feeling a little beat up. The volume has my body torn up after a couple workouts into the week. Not sure if I would consider myself on cycle or not. Definitely feel a bit of recovery is lost.

Decent sesh this morning though.

12 minutes Jump Rope / Speed Bag

Squats (75 second rests):
135 x 10
185 x 10
185 x 10
205 x 10
205 x 10
225 x 10
225 x 10
225 x 10
225 x 8

Incline DB Press (60 second rests):
40's x 10
50's x 10
60's x 10
70's x 10
70's x 10
70's x 10
70's x 10
60's x 10
50's x 10
50's x 10

Seated Calf Press:
90 x 25
135 x 12 (slow)
160 x 12 (slow)
160 x 25 (fast)
90 x 25
Super Set
Decline Sit-Ups:
5 sets to failure

15 minutes moderate intervals hands-free incline elliptical
 
trying to get caught up on this bro- very impressive to say the least and having your son is great addition. again, nice job
 
I just switch from high volume to a DUP program and it is killing me with the less reps/sets but heavier weights. Nothing less than 70% maxes for 3 days a week on compound movements and then one accessory day.
 
rascal14 said:
I just switch from high volume to a DUP program and it is killing me with the less reps/sets but heavier weights. Nothing less than 70% maxes for 3 days a week on compound movements and then one accessory day.
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Looking forward to the next 2 days of Strength focused training.
 
Dma378 said:
I feel good about this for the most part. Can already tell my upper chest shelf didn't build as much as I would have liked. But I can tell the delt width and tricep thickness are going to be improved.

Also only thing I'm using is 350mg of Test and tapering down. Will get to around 260/week and stay there (.6ml e4d) for a while.
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This will really help with that.
[video=youtube;Lfkrlby-F70]https://www.youtube.com/watch?v=Lfkrlby-F70[/video]
Dma378 said:
Man feeling a little beat up. The volume has my body torn up after a couple workouts into the week. Not sure if I would consider myself on cycle or not. Definitely feel a bit of recovery is lost.
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It is the volume and repetetive motion in the same angles getting you I am sure. That and slowly dropping doses. However you should still have pretty damn good recovery with that. If not get yourself something to free up test your SHBG might be sky high and binding your test from having been on cycle already.
 
MrKleen73 said:
This will really help with that.
[video=youtube;Lfkrlby-F70]https://www.youtube.com/watch?v=Lfkrlby-F70[/video]

It is the volume and repetetive motion in the same angles getting you I am sure. That and slowly dropping doses. However you should still have pretty damn good recovery with that. If not get yourself something to free up test your SHBG might be sky high and binding your test from having been on cycle already.
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Recommend me something Chris
 
So weight has stalled out at 220-221 for the last week. Going to start incorporating some lower cal and carb days. Today my planned total is 2460 cals and 190 carb.

Nice Back and Shoulders Power workout

Kroc Rows:
75 x 15 each side
110 x 12
120 x 12
130 x 10

Clean and Press:
95 x 8
145 x 6
155 x 6
165 x 4

Close Grip Pull Downs:
130 x 12
170 x 6
190 x 6
190 x 5
170 x 5

DB Side Laterals:
25's x 15
35's x 12
45's x 10
45's x 10
45's x 8

EZ Bar Curls:
60 x 10
80 x 10
100 x 6
110 x 6
110 x 5

Reverse Pec Deck:
85 x 12
100 x 10
115 x 10
130 x 8
130 x 8

20 minutes HIIT on elliptical (2 minute intervals)
 
Dma378 said:
Recommend me something Chris
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A good option if no cables would be the incline db bench where you are squeezing the two DB's together as hard as possible while pressing. I know what it is called but for some reason I am having a brain fart right now. You could also do some regular incline benching at any incline and then follow up or super set with some single arm cable flies where you are standing at the same angle you saw BPak standing when he demonstrated this. I might even do that as a pre-exhaust set then go to the incline bench. YOu really only need to get your hands up to about you eyebrow high to get maximal contraction for that area. Another great on would be lower pulley single arm cable flies. You want to do them single arm so you can get your arm all the way across your face to get a full and tight contraction. With two arms involved like a cross-over people tend to stop in the mid-line of the body instead of actually crossing over. That or they bend their arms and involve the biceps and the hand crosses over but the humerus never reaches the actual angle that gives the tightest contraction.

Also here is a video of a way to help activate the clavicular fibers of the pec major. If you do this prior to training chest and specifically incline you will involve that area a lot more than if you didn't activate it first. Most people don't realize the muscle connects to the clavicle for upward movement as well as the sternum for adduction.
[video=youtube;71NiUvA_nlo]https://www.youtube.com/watch?v=71NiUvA_nlo[/video]
 
MrKleen73 said:
A good option if no cables would be the incline db bench where you are squeezing the two DB's together as hard as possible while pressing. I know what it is called but for some reason I am having a brain fart right now. You could also do some regular incline benching at any incline and then follow up or super set with some single arm cable flies where you are standing at the same angle you saw BPak standing when he demonstrated this. I might even do that as a pre-exhaust set then go to the incline bench. YOu really only need to get your hands up to about you eyebrow high to get maximal contraction for that area. Another great on would be lower pulley single arm cable flies. You want to do them single arm so you can get your arm all the way across your face to get a full and tight contraction. With two arms involved like a cross-over people tend to stop in the mid-line of the body instead of actually crossing over. That or they bend their arms and involve the biceps and the hand crosses over but the humerus never reaches the actual angle that gives the tightest contraction.

Also here is a video of a way to help activate the clavicular fibers of the pec major. If you do this prior to training chest and specifically incline you will involve that area a lot more than if you didn't activate it first. Most people don't realize the muscle connects to the clavicle for upward movement as well as the sternum for adduction.
[video=youtube;71NiUvA_nlo]https://www.youtube.com/watch?v=71NiUvA_nlo[/video]
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While i will totally use some of this, I meant recommend me something to free up test
 
Dma378 said:
While i will totally use some of this, I meant recommend me something to free up test
Click to expand...

Haha! Well in that case. Any of GET DIESEL's test products, oh yeah and OL's LJ100 would be great, Tongkat Ali AKA LongJack is a great one. AI Sports Testopro, or even Perform. Testopro was off the charts in my opinion the fenugreek extract is bad azz! The Old school BPS EndoSurge was bad azz and the new one looks to be the same it has 1600mg of divanil which is a hefty dose, it is Endosurge Turbo and is on sale for 20 at NP right now.

You also might simply buy any of these ingredients in bulk, Divanyl AKA Stinging Nettle Root extract, MACA, Tongkat Ali / LongJack or fenugreek extract.
 
Yep, definitely missing that on-cycle power. And also split time with the volume training, strength felt down today. But whatever, workout felt good, looking good, and still strong relatively speaking.

Ready for the weekend to recover. Come back Monday refreshed ready to up the game!!

22 minutes Stair Intervals

Squats:
135 x 10
185 x 8
225 x 6
275 x 6
315 x 5
315 x 4

Bench Press:
135 x 12
185 x 10
225 x 11
245 x 6
245 x 6

Cable Crossovers (weight each side):
70 x 12
90 x 12
110 x 10
120 x 8
Super Set
Tricep Push Downs:
160 x 10
180 x 10
200 x 8
200 x 8 drop to 150 x 4 drop to 80 x 4 drop to 50 x 6

Decline Sit Ups / Side Bends w/ 70lb. DB x 4 sets
 
Dma378 said:
Yep, definitely missing that on-cycle power. And also split time with the volume training, strength felt down today. But whatever, workout felt good, looking good, and still strong relatively speaking.

Ready for the weekend to recover. Come back Monday refreshed ready to up the game!!

22 minutes Stair Intervals

Squats:
135 x 10
185 x 8
225 x 6
275 x 6
315 x 5
315 x 4

Bench Press:
135 x 12
185 x 10
225 x 11
245 x 6
245 x 6

Cable Crossovers (weight each side):
70 x 12
90 x 12
110 x 10
120 x 8
Super Set
Tricep Push Downs:
160 x 10
180 x 10
200 x 8
200 x 8 drop to 150 x 4 drop to 80 x 4 drop to 50 x 6

Decline Sit Ups / Side Bends w/ 70lb. DB x 4 sets
Click to expand...

Nice session!
 
When we gonna see some newdz doe
 
Man, things are changing daily. Feeling the lower ab veins popping back out. Ate relatively good both days of the weekend. A little extra on Saturday, but stayed low on Sunday. 3300 and 2400 were the 2 totals.

Woke at 218.2 last 2 days.

Good session this morning. Upped the weighted dips, but not quite able to complete the 100 reps with it.

16 minutes Interval Sprints

Dips (60 second rests):
BW x 10
BW x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 7
BW x 13

Life Fitness Shoulder Press Machine (60 second rests):
60 x 10
75 x 10
90 x 10
105 x 10
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10 drop to 75 x 6 drop to 45 x 5

1-Arm Leaning Side Laterals:
20 x 12 each side
15 x 15
15 x 15
20 x 15
20 x 15
Super Set
Ab Wheel x 5 sets

14 minutes moderate pace incline
 
MrKleen73 said:
A good option if no cables would be the incline db bench where you are squeezing the two DB's together as hard as possible while pressing. I know what it is called but for some reason I am having a brain fart right now. You could also do some regular incline benching at any incline and then follow up or super set with some single arm cable flies where you are standing at the same angle you saw BPak standing when he demonstrated this. I might even do that as a pre-exhaust set then go to the incline bench. YOu really only need to get your hands up to about you eyebrow high to get maximal contraction for that area. Another great on would be lower pulley single arm cable flies. You want to do them single arm so you can get your arm all the way across your face to get a full and tight contraction. With two arms involved like a cross-over people tend to stop in the mid-line of the body instead of actually crossing over. That or they bend their arms and involve the biceps and the hand crosses over but the humerus never reaches the actual angle that gives the tightest contraction.

Also here is a video of a way to help activate the clavicular fibers of the pec major. If you do this prior to training chest and specifically incline you will involve that area a lot more than if you didn't activate it first. Most people don't realize the muscle connects to the clavicle for upward movement as well as the sternum for adduction.
[video=youtube;71NiUvA_nlo]https://www.youtube.com/watch?v=71NiUvA_nlo[/video]
Click to expand...

HUGE fan of learning how to create tension within a working muscle FIRST

[video=youtube;A1wCseyGO14]https://www.youtube.com/watch?v=A1wCseyGO14[/video]

I made this video a little bit ago for a client. A simple way to increase your pec activation is to use an overhand grip approach to be able to fully shorten your pec.
 
BeastFitness said:
HUGE fan of learning how to create tension within a working muscle FIRST

[video=youtube;A1wCseyGO14]https://www.youtube.com/watch?v=A1wCseyGO14[/video]

I made this video a little bit ago for a client. A simple way to increase your pec activation is to use an overhand grip approach to be able to fully shorten your pec.
Click to expand...

Hey thanks for the video man. Interesting on the overhand grip. Always see and hear so much about underhand activates the upper pecs. Variation is good, so I will give these a try.
 
Dma378 said:
Hey thanks for the video man. Interesting on the overhand grip. Always see and hear so much about underhand activates the upper pecs. Variation is good, so I will give these a try.
Click to expand...

Anytime man! Honestly think of things in term of:

A. Where the resistance is coming from
B. What plane of motion you need to move through to engage that resistance

An internally rotated humerus simply allows you to have the ability to fully shorten the pec. Underhand grips are TREMENDOUS for upper pec recruitment given the exercise and how its executed.

Everything has its place haha
 
BeastFitness said:
HUGE fan of learning how to create tension within a working muscle FIRST

[video=youtube;A1wCseyGO14]https://www.youtube.com/watch?v=A1wCseyGO14[/video]

I made this video a little bit ago for a client. A simple way to increase your pec activation is to use an overhand grip approach to be able to fully shorten your pec.
Click to expand...

I do this for flies too, incredible contraction. Hurts so gooooooddd
 
BamBam0319 said:
I do this for flies too, incredible contraction. Hurts so gooooooddd
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Oh **** yeah dude!!! Try doing it before your main pressing movements. Then during your pressing movements, over-emphasize trying to mentally touch your biceps together…easy little cue to increase the tension ten fold!
 
BeastFitness said:
Oh **** yeah dude!!! Try doing it before your main pressing movements. Then during your pressing movements, over-emphasize trying to mentally touch your biceps together…easy little cue to increase the tension ten fold!
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I envision it like I'm trying to pull my elbows together on the concentric movement.. Similar methods I suppose :)
 
BamBam0319 said:
I envision it like I'm trying to pull my elbows together on the concentric movement.. Similar methods I suppose :)
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Yep exactly! I've seen some people end up flaring their elbows too much when over-emphasizing the elbow but again, many ways to skin the cat haha
 
BeastFitness said:
Yep exactly! I've seen some people end up flaring their elbows too much when over-emphasizing the elbow but again, many ways to skin the cat haha
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Maybe the elbows were the wrong way to describe it, all I remember is watching some of Ben Pakulski's videos and something hit home, and my chest workouts have never been the same since.
 
BeastFitness said:
HUGE fan of learning how to create tension within a working muscle FIRST

[video=youtube;A1wCseyGO14]https://www.youtube.com/watch?v=A1wCseyGO14[/video]

I made this video a little bit ago for a client. A simple way to increase your pec activation is to use an overhand grip approach to be able to fully shorten your pec.
Click to expand...

Definitely going to try these out for chest tomorrow, I've been implementing close grip bench(flat and incline) instead of regular or wide grip bench for more muscle fiber recruitment. I assume these can be done with dumbbells or no?
 
Yep, the little Winter Blues I was feeling there for a while are officially gone. Even though I went to bed a bit late last night, when the alarm rang at 3:20 I was like FUK YEAH, GYM TIME!!!

Nice lingering pump this morning as I sit at work. Just extremely pleased with the direction body composition is heading. New changes every time I get to each muscle group, watching them work in the mirror. Switched up the 10 sets of Pull Ups for BO Rows.

15 minutes moderate intervals elliptical

Bent Over BB Rows (60 second rests):
135 x 10
135 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
135 x 10
135 x 10

DB Hammer Curls (45 second rests):
20's x 10
25's x 10
30's x 10
30's x 10
30's x 10
30's x 10
30's x 10
30's x 10
25's x 10
25's x 10 drop to 20's x 6 drop to 15's x 6

Reverse Pec Deck:
70 x 20
70 x 20
85 x 15
85 x 15
85 x 15 drop to 55 x 10
Super Set
Oblique Crunches on Roman Chair x 5 sets

EZ Bar Reverse Curls:
30 x 25
30 x 20
30 x 20
30 x 20

11 minutes intense stationary bike
 
Some good stuff going on in here Daniel! BeastFitness - I have done my flies overhand and completely straight arm since the early 90's. My upper pec especially the clavicular region is pretty good from this. Between this and also an adducting front raise you can really wake that section of the muscle up.
 
CJNator said:
Definitely going to try these out for chest tomorrow, I've been implementing close grip bench(flat and incline) instead of regular or wide grip bench for more muscle fiber recruitment. I assume these can be done with dumbbells or no?
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Honestly I would avoid dumbbells and stick to machines or cables for this fly. Mainly if you look at tension and leverage angles, you'll see you loose tension and force at the top of a dumbbell fly VS having continuous opposing force throughout the motion. Far superior when trying to target the fibers most closely lining your inner chest region

MrKleen73 said:
Some good stuff going on in here Daniel! BeastFitness - I have done my flies overhand and completely straight arm since the early 90's. My upper pec especially the clavicular region is pretty good from this. Between this and also an adducting front raise you can really wake that section of the muscle up.
Click to expand...

DUDE awesome to hear! I completely agree! When you do them right, you can just SEE the fibers contract and the blood pull into that region.

Huge fan! If theres no tension then theres no growth.
 
BeastFitness said:
Honestly I would avoid dumbbells and stick to machines or cables for this fly. Mainly if you look at tension and leverage angles, you'll see you loose tension and force at the top of a dumbbell fly VS having continuous opposing force throughout the motion. Far superior when trying to target the fibers most closely lining your inner chest region



DUDE awesome to hear! I completely agree! When you do them right, you can just SEE the fibers contract and the blood pull into that region.

Huge fan! If theres no tension then theres no growth.
Click to expand...

Yeah I give a lot of the credit of my upper pec development to these 2 things. I think I have a good inch or so of a shelf in what I call the Arnold pose. I am bigger than this now but it was one of my favorite shots during my competition prep back in 06.

Invalid Link Removed
 
MrKleen73 said:
Yeah I give a lot of the credit of my upper pec development to these 2 things. I think I have a good inch or so of a shelf in what I call the Arnold pose. I am bigger than this now but it was one of my favorite shots during my competition prep back in 06.

Invalid Link Removed
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Definitely tremendous upper pec development!
 
BeastFitness said:
Definitely tremendous upper pec development!
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Thanks Brother!
BamBam0319 said:
God damn dude..
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Yeah that shot is one of my favorite from all of them.
CJNator said:
**** man, you're swoll as ****! Also I tried DBs today but I'll do cables next time!
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Appreciate it!
Dma378 said:
Cables it is!!!! LOL
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Sorry for the hijack Daniel. I figured seeing the effects would drive it home for sure. I still stand by bringing the cable across the face for maximum contraction which is why I mentioned single arm before. That or cross them one arm on top of the other and alternate ever rep or every set to keep the work at different angles equal.
 
MrKleen73 said:
Thanks Brother!

Yeah that shot is one of my favorite from all of them.

Appreciate it!

Sorry for the hijack Daniel. I figured seeing the effects would drive it home for sure. I still stand by bringing the cable across the face for maximum contraction which is why I mentioned single arm before. That or cross them one arm on top of the other and alternate ever rep or every set to keep the work at different angles equal.
Click to expand...

Never a hijack in here man. This is great stuff.
 
It's my party and I'll pimp if I want to. Guys will probably notice soon enough I am part of a new company coming to AM. Sparta Nutrition. So if you have any questions or comments feel free to hit me up or my man yates84

Or Joedoubledose if he gets his ass un-banned LOL
 
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