DMA's Never Satisfied Training Log

pfresh said:
13 pounds! Can't wait to see those progress pics.
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BamBam0319 said:
Me either. I'm always down to see Dan's noodz ;)
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jmyers said:
Great progress bro. Can't wait to see the end results
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Will post some pics in a few days before I add the Spartan Lean.

But that run is just the beginning. Real finished product will land around June/July. Not F-ing around this year. Funny enough it has less to do with supps and cycles. It's the mind dialed in right now.
 
Dma378 said:
So first month of this cut has resulted in 13lbs. lost. Pretty certain that almost all of it is fat and water. You can see peaks after my high calorie days, although had one yesterday and woke almost a pound lighter today so...

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great job bro
 
Dma378 said:
Will post some pics in a few days before I add the Spartan Lean.

But that run is just the beginning. Real finished product will land around June/July. Not F-ing around this year. Funny enough it has less to do with supps and cycles. It's the mind dialed in right now.
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Can't wait to see how that lean treats you.
 
Feeling it this morning guys. Workout was good, happy about body comp, rested and ready!! Was able to add a few dips to the sets, at least completed a few more weighted. Surprising that the only muscle that wasn't fully healed over the weekend was my triceps from the Skullcrushers on Friday. Still feel the DOMS.

16 minutes Interval Sprints Intense and all-out

Dips (60 second rests):
BW x 12
BW x 12
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
BW x 13

Seated Smith Military Press (60 second rests):
95 x 12
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Side / Front Lateral Raise Countdowns:
10 Side, 9 Front, 8 Side, 7 Front, 6 Side, 5 Front...etc. etc x 3 sets w/ 15lb. DB's

Reverse Grip Tricep Pull Down:
100 x 20
100 x 18
100 x 18
w/ Oblique Crunches on Roman Chair after each set

10 minutes moderate incline walk
 
Dma378 said:
Feeling it this morning guys. Workout was good, happy about body comp, rested and ready!! Was able to add a few dips to the sets, at least completed a few more weighted. Surprising that the only muscle that wasn't fully healed over the weekend was my triceps from the Skullcrushers on Friday. Still feel the DOMS.

16 minutes Interval Sprints Intense and all-out

Dips (60 second rests):
BW x 12
BW x 12
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
BW x 13

Seated Smith Military Press (60 second rests):
95 x 12
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Side / Front Lateral Raise Countdowns:
10 Side, 9 Front, 8 Side, 7 Front, 6 Side, 5 Front...etc. etc x 3 sets w/ 15lb. DB's

Reverse Grip Tricep Pull Down:
100 x 20
100 x 18
100 x 18
w/ Oblique Crunches on Roman Chair after each set

10 minutes moderate incline walk
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Kill it big bro!! Dude I'm ready to see your pics after you add in the Lean!!
 
Woke up a bit heavier today and feeling like I'm holding a bit of water. No biggie, expelled a lot during the workout. Added a few pull ups and really tried to tear down the biceps on preacher curls today.

No work today. Took the day off to hang with the little one while so my wife could go on a field trip with our older daughter. Think we'll have a picnic!! LOL

18 minutes Intense Intervals on Elliptical

Pull Ups (60 second rests):
BW x 6, 6, 6, 6, 6, 5, 5, 5, 4, 4

Preacher Machine Curls (60 second rests):
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10 drop to 40 x 10 drop to 25 to failure (this set took about 2 minutes as I began very slow negatives. could feel that peak screaming)

Double Arm Cable Reverse Flys (weight each side):
25 x 12
25 x 12
25 x 12
25 x 12
Super Set
Dual Cable High Pulley Facepulls (don't know what to call these, BeastFitness has a video on them):
60 x 15
60 x 15
60 x 15
60 x 15

Hanging Leg Raises / Glute Ham Raises x 4 sets each

16 minutes moderate incline walk
 
Awesome workout and sounds like a great day!
Keep Killing it!
 
How are you liking those?!

Here it is for anyone curious

[video=youtube;NYmKZptz7jQ]https://www.youtube.com/watch?v=NYmKZptz7jQ[/video]
 
Dma378 said:
For sure. Rear delts are one of my weak points. Along with upper chest, so I really try and hit them with new angles and movements.
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I've been incorporating more reverse grip benching and hex presses on chest days. My upper chest is so much more proportionate now to the rest of my chest.
 
I do these and really enjoy the contraction. Always grabbing cables and tugging from different angles to see what ways I can work something. When I find something that works well like these it is always a win.
 
I hate missing a day at work. The next 2 are usually a freaking nightmare. FML

Woke at 214.6 this morning looking pretty dry. Some new separation taking place. Less about the abs, and more about quads and delts.

Modified the session a bit this morning. The pre-exhaustive chest work killed my ability to do 10 x 10 on bench. But hypertrophy is certainly achieved either way.

15 minutes Jump Rope / Speed Bag

Squats (90 second rests):
135 x 10
185 x 10
205 x 10
225 x 10
245 x 10
255 x 10
255 x 10
225 x 10

Incline Overhand Cable Flys (weight each side):
20 to failure
25 to failure
25 to beyond failure
25 to painful failure

So focused on pinching that upper shelf!!

Bench Press:
135 x 10
185 x 10
185 x 10 (just toasted already)
135 x 10
135 x 10 (couldn't press anymore, felt like a pus$y)

Back for more Incline Cable Flys:
25 to failure
25 to failure
25 to failure
25 to failure

Seated Calf Raises / Ab Wheel x 3 Rotations

10 minutes slow elliptical
 
Dma378 said:
I hate missing a day at work. The next 2 are usually a freaking nightmare. FML

Woke at 214.6 this morning looking pretty dry. Some new separation taking place. Less about the abs, and more about quads and delts.

Modified the session a bit this morning. The pre-exhaustive chest work killed my ability to do 10 x 10 on bench. But hypertrophy is certainly achieved either way.

15 minutes Jump Rope / Speed Bag

Squats (90 second rests):
135 x 10
185 x 10
205 x 10
225 x 10
245 x 10
255 x 10
255 x 10
225 x 10

Incline Overhand Cable Flys (weight each side):
20 to failure
25 to failure
25 to beyond failure
25 to painful failure

So focused on pinching that upper shelf!!

Bench Press:
135 x 10
185 x 10
185 x 10 (just toasted already)
135 x 10
135 x 10 (couldn't press anymore, felt like a pus$y)

Back for more Incline Cable Flys:
25 to failure
25 to failure
25 to failure
25 to failure

Seated Calf Raises / Ab Wheel x 3 Rotations

10 minutes slow elliptical
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actually love those days when I literally just can't go anymore. I always feel more accomplished than when I push a huge weight or reps but feel like I could keep going.
 
Nice work, you know you destroyed it when you can't move like that!
 
Solid strength session today. Numbers are a bit down, but that's the nature of the beast. Splitting time with volume plus reduced calories plus reduced hormones = a drop in strength. But totally okay with it for now.

Going to give the GVT a break next week. Have gone 5 in a row, will do some single body parts next week to hit them good, then come back for 3-4 more of the GVT.

27 minutes moderate steady state stairs

Pendlay Rows (strict, no cheat):
135 x 10
185 x 8
205 x 8
225 x 6
225 x 6

DB Shoulder Press:
45's x 15
60's x 12
75's x 6
75's x 7
75's x 6

Lat Pull Downs:
130 x 10
170 x 10
190 x 6
190 x 6
190 x 6

Rope Hammer Curls:
110 x 12
130 x 10
140 x 10
140 x 8
140 x 8

Smith Upright Rows:
95 x 12
115 x 10
135 x 10
135 x 10
Super Set
Trap Bar Shrugs:
115 x 15
165 x 12
215 x 12
215 x 12

13 minutes moderate incline walk

Practiced doing abdominal vacuums during rest periods on that last super set. Also did them as I walked on the treadmill cool-down. Focused on the lower abs. I can see how these are beneficial, they are actually a good focused move.
 
I've been doing vacuums a lot more recently too... the make my lower back feel so much better when I fly or drive for long periods. I do them while i sit in the sauna a lot.
 
Lots of benefits to the vacuum number one is the mind muscle connection you get that really helps you cinch in the muscular support belt of the core. Plus the aesthetic factor of having control of that area your waist always looks smaller / tighter from the side.
 
MrKleen73 said:
Lots of benefits to the vacuum number one is the mind muscle connection you get that really helps you cinch in the muscular support belt of the core. Plus the aesthetic factor of having control of that area your waist always looks smaller / tighter from the side.
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That's what I want for sure. And I'm all about trying something as easy as this to add to it.
 
Great shoulder press numbers! That's good weight!
 
For only pulling heavy deads once every month or so, I'm still pleased with being able to pull 8 plates. With strict form. Freaking feeling it good this morning. Weight has been the same down to the decimal last 3 mornings. 214.6, but see changes daily as well.

A little stimmed up today. 2 cups of coffe and almost 2 servings of Conqu3r UL. Unfortunately that combo made me have to cut my stair session short if you know what I mean!! LOL

13 (of a planned 20) minutes Stair Intervals

Deadlifts:
135 x 8
225 x 6
275 x 6
315 x 4
365 x 4
405 x 2
405 x 1

Flat DB Press:
50's warm up
75's x 10
105's x 8
115's x 5
115's x 5

HS Incline Press (weight each side):
81 to failure with partials x 5 sets

Tricep Push Downs:
130 x 12
150 x 12
170 x 10
180 x 10
180 x 10
w/ 45lb. plate Side Bends and Vacuums between sets

12 minutes various intervals on hands free elliptical
 
Dma378 said:
For only pulling heavy deads once every month or so, I'm still pleased with being able to pull 8 plates. With strict form. Freaking feeling it good this morning. Weight has been the same down to the decimal last 3 mornings. 214.6, but see changes daily as well.

A little stimmed up today. 2 cups of coffe and almost 2 servings of Conqu3r UL. Unfortunately that combo made me have to cut my stair session short if you know what I mean!! LOL

13 (of a planned 20) minutes Stair Intervals

Deadlifts:
135 x 8
225 x 6
275 x 6
315 x 4
365 x 4
405 x 2
405 x 1

Flat DB Press:
50's warm up
75's x 10
105's x 8
115's x 5
115's x 5

HS Incline Press (weight each side):
81 to failure with partials x 5 sets

Tricep Push Downs:
130 x 12
150 x 12
170 x 10
180 x 10
180 x 10
w/ 45lb. plate Side Bends and Vacuums between sets

12 minutes various intervals on hands free elliptical
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never fun when that happens

lol
 
Yeah not the kind of weight you intend to lose during cardio.
 
Mirror > scale FOR SURE!
 
Dma378 said:
Man .5ml in the pin looks so wimpy. LOL
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I mean, you could accidentally draw a little more....I accidentally overdose a wee bit at times....

And then I look in the mirror, smile and chuckle to myself. You know I like to chuckle (if you remember).

Great work on those DB shoulder presses BTW. I think you can get 10 reps next time (@ 75lbs) if you squeeze those shoulder blades back and together.
 
Toren said:
I mean, you could accidentally draw a little more....I accidentally overdose a wee bit at times....

And then I look in the mirror, smile and chuckle to myself. You know I like to chuckle (if you remember).

Great work on those DB shoulder presses BTW. I think you can get 10 reps next time (@ 75lbs) if you squeeze those shoulder blades back and together.
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Trying to be really disciplined and see if I can effectively keep dose low, like a responsible grown up LOL. I think it is key to really self-administer TRT. Especially when I have a few vials on hand.
 
Honestly I love the Diaz bros. they're just so raw and unfiltered that it entertains me to watch them. They're literally ghetto dbags that made millions being the same as most street goons
 
Dma378 said:
Trying to be really disciplined and see if I can effectively keep dose low, like a responsible grown up LOL. I think it is key to really self-administer TRT. Especially when I have a few vials on hand.
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rascal14 said:
Toren I need you to change your picture. You always make me crave pizza ��
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I may need to do that for myself as well. I'm heading into PCT very soon and I definitely need to clean up my diet! Maybe a pizza pictured with some veggies would do the trick...
 
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