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DMA's Never Satisfied Training Log

Very disciplined diet this weekend. Proud of myself. Even going to a friend's for the fight and food on Saturday, then a little bbq at my house last night I stayed within my daily goals. Woke up this morning so ready for the gym, yet slept kinda crappy the last 3 nights. Will probably drop a little melatonin tonight to get a little deeper.

Smashed a Chest / Tri's session. As I said, taking a break from the GVT this week and hit some single body parts.

22 minutes Intense Stair Intervals

Flat Bench Press:
135 x 15
185 x 12
225 x 9
225 x 8
225 x 7

Overhand Incline Cable Flys:
20 lbs. each side to failure x 4 sets
Super Set
Overhead Tricep Rope Extensions:
80 x 12 x 4 sets

Incline DB Press:
60's x 10
60's x 10
60's x 10
60's x 10 (getting seriously fatigued here)

Flat Skullcrushers (arms in a far back position focusing on the long head extension):
70 x 12
70 x 12
50 x 10
50 x 10 (seriously tough super setted w/ pullovers)
Super Set
DB Pullovers:
55 x 10
55 x 8
45 x 8
45 x 8

Tricep Cable Kickbacks:
20 to failure 2 times each side non-stop
20 to failure 2 times each side non-stop
20 to failure 2 times each side non-stop
20 to failure 2 times each side non-stop
Super Set
Hanging Leg Raises x 4 sets

HS Incline Press:
55 each side single alternating arms to failure
55 each side single alternating arms to failure
55 each side single alternating arms to failure

12 minutes moderate incline walk w/ vacuums the entire time
 
Got a good solid 7.5 hours of sleep last night. Previous 3 had been more like 5 and felt a bit drained. Went to bed at 7:45 LOL. Was also feeling a bit bloated last night, and woke up this morning a full 2lbs. heavier. In terms of actual water weight, a gallon weighs 8lbs. So 2lbs. is essentially a quart!!! Will watch sodium and carbs and probably flush in the next day or so.

Gym was ok this morning. Felt weak on my Rows, but the pump started flowing once I started on biceps.

28 minutes Steady State jog (2.6 miles)

Stiff Arm Pull Downs:
100 x 12
120 x 12
130 x 10
130 x 10

BO BB Rows:
135 x 10
185 x 10
185 x 10
185 x 10

Underhand BB Rows:
135 x 12
135 x 12
135 x 10

Unsupported T-Bar Rows:
90 x 12
135 x 10
135 x 10
135 x 10

EZ Bar Curls:
50 x 15
80 x 10
80 x 10
80 x 10

Single Arm Hercules Curls:
40 x 10
30 x 10
30 x 10

DB Hammer Curls:
25's drop to 20's drop to 10's to failure
25's drop to 20's drop to 10's to failure
25's drop to 20's drop to 15's drop to 10's to failure

Glute Ham Raises / Oblique Twists w/ Cable x 4 rotations

10 minutes incline walk
 
Dma378 said:
Got a good solid 7.5 hours of sleep last night. Previous 3 had been more like 5 and felt a bit drained. Went to bed at 7:45 LOL. Was also feeling a bit bloated last night, and woke up this morning a full 2lbs. heavier. In terms of actual water weight, a gallon weighs 8lbs. So 2lbs. is essentially a quart!!! Will watch sodium and carbs and probably flush in the next day or so.

Gym was ok this morning. Felt weak on my Rows, but the pump started flowing once I started on biceps.

28 minutes Steady State jog (2.6 miles)

Stiff Arm Pull Downs:
100 x 12
120 x 12
130 x 10
130 x 10

BO BB Rows:
135 x 10
185 x 10
185 x 10
185 x 10

Underhand BB Rows:
135 x 12
135 x 12
135 x 10

Unsupported T-Bar Rows:
90 x 12
135 x 10
135 x 10
135 x 10

EZ Bar Curls:
50 x 15
80 x 10
80 x 10
80 x 10

Single Arm Hercules Curls:
40 x 10
30 x 10
30 x 10

DB Hammer Curls:
25's drop to 20's drop to 10's to failure
25's drop to 20's drop to 10's to failure
25's drop to 20's drop to 15's drop to 10's to failure

Glute Ham Raises / Oblique Twists w/ Cable x 4 rotations

10 minutes incline walk
Click to expand...

nice bro
 
That's a lot of rowing!
Any reason that the T Bar rows were unsupported?
 
Rows for days!
 
Nice work bro! Inspiring. T bar rows are one of my favorites. Ever try gripping through the holes on a plate or using a v handle? Really changes how it hits your back.
 
jmaplewood said:
Nice work bro! Inspiring. T bar rows are one of my favorites. Ever try gripping through the holes on a plate or using a v handle? Really changes how it hits your back.
Click to expand...

I actually use the v-handle. Don't like gripping the bar like in that pic. The camber bar works nice too.
 
rascal14 said:
I've never tried a camber bar.. Do you just rest the bar in the middle of it? I feel like it wouldn't be very steady.
Click to expand...

Yeah it holds pretty well. Because of the angle of the setup, the collar on the end of the barbell kind of acts like a stopper.
 
Daaaaaaamn Daniel, back at it again with the rows!!
 
Dma378 said:
I actually use the v-handle. Don't like gripping the bar like in that pic. The camber bar works nice too.
Click to expand...

v all the way,

actually at a gym now that has a floor mount for the end of the bar, previously had to find a corner to do those
 
smith_69 said:
def have to focus more on the movement - but no handle stuff whew, f that lol
Click to expand...

Cable stuff without a handle is awesome too. Tricep pushdowns, hammer curls, rear delts, really forces you to concentrate on feeling the muscle and achieving that contraction!
 
smith_69 said:
def have to focus more on the movement - but no handle stuff whew, f that lol
Click to expand...

Yeah I hate just grabbing the bar. It's awkward for my retarded wrists.

BamBam0319 said:
Cable stuff without a handle is awesome too. Tricep pushdowns, hammer curls, rear delts, really forces you to concentrate on feeling the muscle and achieving that contraction!
Click to expand...

I love Tricep kickbacks without a handle on the cable. One of my favorite exercises for them.
 
Toren said:
God daaaaaaamn it, I can't believe those stupid videos have millions of views. Damn kids.

Everybody get off my lawn.

Invalid Link Removed
Click to expand...

So much this. As a fellow Dan, I was so confused when people kept saying that to me until someone showed me the video. I nearly went to court and changed my name so as not to be associated with that idiot.
 
I think it's hilarious how something so stupid can become so famous. The dude got a lifetime supply of vans from it.

"DAAAAAAMN RASCAL BACK AT IT AGAIN WITH THE STEROIDS AND SUPPLEMENTS"

Get this going guys, maybe Pfizer or someone will hook me up.
 
rascal14 said:
I think it's hilarious how something so stupid can become so famous. The dude got a lifetime supply of vans from it.

"DAAAAAAMN RASCAL BACK AT IT AGAIN WITH THE STEROIDS AND SUPPLEMENTS"

Get this going guys, maybe Pfizer or someone will hook me up.
Click to expand...

That's what I'm saying like come on ...
 
rascal14 said:
I think it's hilarious how something so stupid can become so famous. The dude got a lifetime supply of vans from it.

"DAAAAAAMN RASCAL BACK AT IT AGAIN WITH THE STEROIDS AND SUPPLEMENTS"

Get this going guys, maybe Pfizer or someone will hook me up.
Click to expand...

This reminds me, my stepfather works for Pfizer... Pretty sure he tests for counterfeit products.
 
rascal14 said:
I think it's hilarious how something so stupid can become so famous. The dude got a lifetime supply of vans from it.

"DAAAAAAMN RASCAL BACK AT IT AGAIN WITH THE STEROIDS AND SUPPLEMENTS"

Get this going guys, maybe Pfizer or someone will hook me up.
Click to expand...

Hahahahaha damn back at it get with the high dosed tren.

Come on Ellen, give me the hook up.
 
Pretty excited that my Spartan Lean will arrive today. Going to start a log to help get the word and some results out there. Will still log here as well. The Lean log will be primarily for the product itself, workouts etc. will still go here.

Good Shoulder sesh this morn. Workouts are getting better starting out with cardio, gets me fired up and don't want to stop. Only downfall to working out before work.

22 minutes Elliptical Intervals

BB Shrugs:
135 x 15
225 x 12
275 x 10
275 x 10
Super Set
DB Side Laterals:
15's x 20
15's x 20
15's x 20
15's x 20

Snatch Grip High Pulls:
135 x 10
135 x 10
135 x 8
135 x 8
Super Set
1 Arm Leaning Side Laterals:
15 x 12 each side
15 x 12 each side
15 x 12 each side
15 x 12 each side

HS Shoulder Press (weight each side):
40 x 15
40 x 15
40 x 15
40 x 12
40 x 12

Straight Bar Cable Front Raises (between legs):
30 x 12
30 x 12
30 x 12
20 x 10
Super Set
Facepulls:
70 x 10
70 x 10
60 x 10
60 x 10

Supported High DB Rows (rear delt focused):
25's x 12
25's x 12
25's x 12
Super Set
Rear Delt Finishers:
15's to failure
15's to failure
15's to failure

With Oblique focused Ab Wheel between sets
 
Dma378 said:
Pretty excited that my Spartan Lean will arrive today. Going to start a log to help get the word and some results out there. Will still log here as well. The Lean log will be primarily for the product itself, workouts etc. will still go here.

Good Shoulder sesh this morn. Workouts are getting better starting out with cardio, gets me fired up and don't want to stop. Only downfall to working out before work.

22 minutes Elliptical Intervals

BB Shrugs:
135 x 15
225 x 12
275 x 10
275 x 10
Super Set
DB Side Laterals:
15's x 20
15's x 20
15's x 20
15's x 20

Snatch Grip High Pulls:
135 x 10
135 x 10
135 x 8
135 x 8
Super Set
1 Arm Leaning Side Laterals:
15 x 12 each side
15 x 12 each side
15 x 12 each side
15 x 12 each side

HS Shoulder Press (weight each side):
40 x 15
40 x 15
40 x 15
40 x 12
40 x 12

Straight Bar Cable Front Raises (between legs):
30 x 12
30 x 12
30 x 12
20 x 10
Super Set
Facepulls:
70 x 10
70 x 10
60 x 10
60 x 10

Supported High DB Rows (rear delt focused):
25's x 12
25's x 12
25's x 12
Super Set
Rear Delt Finishers:
15's to failure
15's to failure
15's to failure

With Oblique focused Ab Wheel between sets
Click to expand...

Gonna link your log in here once you set it up? And I'll be starting my log on Cerberus tomorrow , I'll post the link for you and the rest of your cult following
 
That shrug and lateral superset is AWESOME!
 
Dma378 said:
Then followed by the High Pulls!! My Traps ought to be good and sore tomorrow.
Click to expand...

You should try doing front rack shrugs! Talk about hitting your traps in a completely different way. Just hold that bar in the front position like the bottom of a shoulder press then only raise the weight up by shrugging / pressing your traps up, it is only about a 4 inch ROM but squeeze it at the top just like a regular shrug and you will be excited with how it feels. It works the front / upper portion a little more so you can see them better from the front.
 
MrKleen73 said:
You should try doing front rack shrugs! Talk about hitting your traps in a completely different way. Just hold that bar in the front position like the bottom of a shoulder press then only raise the weight up by shrugging / pressing your traps up, it is only about a 4 inch ROM but squeeze it at the top just like a regular shrug and you will be excited with how it feels. It works the front / upper portion a little more so you can see them better from the front.
Click to expand...

Oh man, just did that with my hands positioned there. Definitely trying these!!
 
MrKleen73 said:
You should try doing front rack shrugs! Talk about hitting your traps in a completely different way. Just hold that bar in the front position like the bottom of a shoulder press then only raise the weight up by shrugging / pressing your traps up, it is only about a 4 inch ROM but squeeze it at the top just like a regular shrug and you will be excited with how it feels. It works the front / upper portion a little more so you can see them better from the front.
Click to expand...

woa- ok MrKleen73 that is a good one- sitting at my desk now practicing that movement and oh yea this is nice
 
Interesting.. I feel like I may get a few weird looks like I don't know what I'm doing but that's okay, it seems effective. Lol
 
rascal14 said:
Interesting.. I feel like I may get a few weird looks like I don't know what I'm doing but that's okay, it seems effective. Lol
Click to expand...

Most people don't realize that the traps are not only a pull but kind of a push group and respond well to explosive training. The traps are what get you out of the bottom of a heavy military press, or even push press. If you train them from that aspect you will see different level of development in them.
 
MrKleen73 said:
Most people don't realize that the traps are not only a pull but kind of a push group and respond well to explosive training. The traps are what get you out of the bottom of a heavy military press, or even push press. If you train them from that aspect you will see different level of development in them.
Click to expand...

I can definitely see this helping my overhead press!
 
Welp, I officially have a new favorite PWO. Mesomorph is freaking legit. Destroyed my legs this morning. Probably for the worse. One thing about training single body parts is just being able to hit them so thoroughly.

Old man is 38 today!! Also took my first dose of Spartan Lean post-workout. Will get the link to the log up tonight.

12 minutes Jump Rope / Speed Bag

Smith Squats (unfortunately):
135 x 10
185 x 8
225 x 8
275 x 8
275 x 8

Split Squats:
155 x 12
155 x 12
155 x 12
Super Set
Single Kneeling Leg Curls:
50 x 12 each side
50 x 12
50 x 12

Leg Extensions:
80 x 15
95 x 15
110 x 15
125 x 15
125 x 12

SLDL:
135 x 8
185 x 8
185 x 8
185 x 8
Super Set
Seated Calf Press:
90 x 20
135 x 15
180 x 10
180 x 10

25 minutes moderate intensity intervals on Stationary Bike
 
Just a spring chicken!! Have a great birthday and killer workout!
 
Nice workout and Happy Birthday!
 
happy birthday bro- enjoy the day
 
MrKleen73 said:
Most people don't realize that the traps are not only a pull but kind of a push group and respond well to explosive training. The traps are what get you out of the bottom of a heavy military press, or even push press. If you train them from that aspect you will see different level of development in them.
Click to expand...

will be trying this today- thanks MrKleen73
 
Dma378 said:
Welp, I officially have a new favorite PWO. Mesomorph is freaking legit. Destroyed my legs this morning. Probably for the worse. One thing about training single body parts is just being able to hit them so thoroughly.

Old man is 38 today!! Also took my first dose of Spartan Lean post-workout. Will get the link to the log up tonight.

12 minutes Jump Rope / Speed Bag

Smith Squats (unfortunately):
135 x 10
185 x 8
225 x 8
275 x 8
275 x 8

Split Squats:
155 x 12
155 x 12
155 x 12
Super Set
Single Kneeling Leg Curls:
50 x 12 each side
50 x 12
50 x 12

Leg Extensions:
80 x 15
95 x 15
110 x 15
125 x 15
125 x 12

SLDL:
135 x 8
185 x 8
185 x 8
185 x 8
Super Set
Seated Calf Press:
90 x 20
135 x 15
180 x 10
180 x 10

25 minutes moderate intensity intervals on Stationary Bike
Click to expand...

Happy birthday dan! Killed it!
 
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