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Winter's over, it's time to get LEAN!! a Sparta Nutrition sponsored log

TUT can be increased in so many ways. First never relieve tension anywhere in the movement. This means no momentum. Slower negatives, 3 to 4 seconds helps focus the contraction. You want to be explosive on the concentric however to help you to gain strength. Then there's drop sets, isometric holds and inter set weighed stretching. Lets not forget adding partials at the end. Different things work better for different body parts. Pain is your gauge.
 
Fuuk I slept like garbage. Usually wake up at 3:15, but pretty much laid there from 1:30 on. Still managed to kill a workout. I do have sleep meds, but I really try to take them only on occasion, and only on weekends to catch up.

That said, weight has held steady last 3 days, but vascularity was definitely increased today. As well as a bit of separation around the delts seeming to pop. Noticed a deeper cut on the side of the abs as well. So making some nice body comp changes.

Shoulder / Back Strength

15 minutes Jump Rope / Speed Bag

OHP:
95 x 15
135 x 8
155 x 6
165 x 3
165 x 3
165 x 3

Chest Supported T-Bar (V-Grip):
45 x 15
90 x 10
125 x 6
125 x 6
125 x 6
125 x 6

DB Side Laterals:
25's x 15
40's x 10
45's x 10
45's x 8 drop to 20's x 6
45's x 8 drop to 20's x 6
Super Set
DB Shrugs:
75's x 15
115's x 12
125's x 12
125's x 12
115's x 10 drop to 75's x 6 drop to 55's x 6

HS Iso High Row (Single Arm sideways position):
45 x 12 each side
80 x 10 each side
80 x 10 each side
80 x 10 each side

EZ Bar Cable Curls (lying flat on cable row bench):
70 x 12
80 x 10
80 x 10
80 x 10
80 x 10
Super Set
Oblique Cable Twists:
50 x 12 each side (followed by vacuum for 30 seconds)
50 x 12 each side (followed by vacuum for 30 seconds)
50 x 12 each side (followed by vacuum for 30 seconds)
50 x 12 each side (followed by vacuum for 30 seconds)
50 x 12 each side (followed by vacuum for 30 seconds)

15 minutes moderate intervals on stationary bike
 
01:30?! Man, I'm happy if I'm GETTING to bed at that time!

You sure do get some mad volume into your sessions, you're going to be cut & popping in no time at that rate.
 
both of you are not making my next gym time something to look forward too

lol
 
smith_69 said:
both of you are not making my next gym time something to look forward too

lol
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Man I'm facing advanced german volume training with bronchitis, this is going to be a wait see what happens kind thing. I fuggin hate training when I get a bout of this but it lasts a couple weeks so WTF am I gonna do, not train ? fug that.
 
DreamWeaver said:
Man I'm facing advanced german volume training with bronchitis, this is going to be a wait see what happens kind thing. I fuggin hate training when I get a bout of this but it lasts a couple weeks so WTF am I gonna do, not train ? fug that.
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Not train? LOLOL ... never heard the term...
 
50mg Benadryl + 10mg Amitriptylene + 9mg Melatonin = nighty night night

Woke feeling fantastic. Oh sleep, you are so powerful

Guys, I tried the new Sparta pwo this morning and at 1 serving it is as good as anything I've ever tried. I'm not going to elaborate into detail, but dialed the F in!! I'll let you guys be the judge once it's out there, but be excited.

Today is monster carb day going into the rest weekend. I have found that this works really well for me. Last day of the workout week carb up real good and it holds me over through the resting weekend. A planned 450g today.

So yeah, with the killer feels I had a stellar workout. Strength definitely down on the 2 big moves, but it is what it is.

Squats:
135 x 12
185 x 10
225 x 10
275 x 8
295 x 6
315 x 4
315 x 4
315 x 4
315 x 4

Bench Press:
135 x 15
185 x 12
225 x 8
245 x 4
245 x 4
245 x 4
245 x 4

Plate Loaded Dip Machine w/ seat belt (total weight):
168 x 10
218 x 8
238 x 6
238 x 6

Ab Wheel / Tricep Kickbacks x 4 Rotations
(each set of kickbacks is 2x with each arm non-stop)

30 minutes Steady State Jog (2.7 miles)
 
Dma378 said:
50mg Benadryl + 10mg Amitriptylene + 9mg Melatonin = nighty night night

Woke feeling fantastic. Oh sleep, you are so powerful

Guys, I tried the new Sparta pwo this morning and at 1 serving it is as good as anything I've ever tried. I'm not going to elaborate into detail, but dialed the F in!! I'll let you guys be the judge once it's out there, but be excited.

Today is monster carb day going into the rest weekend. I have found that this works really well for me. Last day of the workout week carb up real good and it holds me over through the resting weekend. A planned 450g today.

So yeah, with the killer feels I had a stellar workout. Strength definitely down on the 2 big moves, but it is what it is.

Squats:
135 x 12
185 x 10
225 x 10
275 x 8
295 x 6
315 x 4
315 x 4
315 x 4
315 x 4

Bench Press:
135 x 15
185 x 12
225 x 8
245 x 4
245 x 4
245 x 4
245 x 4

Plate Loaded Dip Machine w/ seat belt (total weight):
168 x 10
218 x 8
238 x 6
238 x 6

Ab Wheel / Tricep Kickbacks x 4 Rotations
(each set of kickbacks is 2x with each arm non-stop)

30 minutes Steady State Jog (2.7 miles)
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I know you have heard that saying, "friends don't let friends drink PWO alone"

I here bro, you can share, its ok

lol
 
Ahhh cravings killed. With a bit of guilt, but enjoying my full ass out in this awesome AZ weather. Overshot my 450 carb a bit. Think heading into next week I'll drop my regular total to 2650.
Invalid Link Removed
 
Dma378 said:
Ahhh cravings killed. With a bit of guilt, but enjoying my full ass out in this awesome AZ weather. Overshot my 450 carb a bit. Think heading into next week I'll drop my regular total to 2650.
Invalid Link Removed
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what app is that
 
Dma378 said:
I think I broke a record for fewest chews of a 12oz ribeye.
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I heard that less chews on a steak = gains. The theory states that the partially chewed and larger pieces force the body to work harder to digest the food. This inturn begins the process of upregulating specific enzymes in the body that work synergistically with specific hormones to potentiate protein synthesis and glycogen retention.



I just made all of that up but I believe there is enough bro-science in there to make it fact.
 
Toren said:
I heard that less chews on a steak = gains. The theory states that the partially chewed and larger pieces force the body to work harder to digest the food. This inturn begins the process of upregulating specific enzymes in the body that work synergistically with specific hormones to potentiate protein synthesis and glycogen retention.



I just made all of that up but I believe there is enough bro-science in there to make it fact.
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References:
Deez gainz. Nuff said
 
Toren said:
I heard that less chews on a steak = gains. The theory states that the partially chewed and larger pieces force the body to work harder to digest the food. This inturn begins the process of upregulating specific enzymes in the body that work synergistically with specific hormones to potentiate protein synthesis and glycogen retention.



I just made all of that up but I believe there is enough bro-science in there to make it fact.
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Sounds legit, bro
 
Steak looks f'n amazing!!

Train hard, Eat hard!!
 
Joe D's abs are looking tighter than yours,

just saying

LOL
 
207.2 on the scale this morning. Nice and dry. Kept everything pretty well in check over the weekend after Friday night's load up. Even had 5 20 oz. draft beers Saturday night and fell under calorie goals (winning!!).

Did a bit of riding this weekend too. If anyone doesn't think supercross riders are athletes, you're crazy. I'm so glad I'm in shape and am able to ride like I do. Body reminds me a little bit afterward that I am approaching 40 though LOL.

Just kind of mixing up workouts this week. Today was Back and Chest

24 minutes Stair Intervals

Pendlay Rows:
135 x 8
185 x 8
205 x 8
205 x 8
205 x 8

Lat Pull Downs:
150 x 12
170 x 8
170 x 8
170 x 8
170 x 8

Close Grip Pull Downs:
130 x 8
130 x 8
130 x 8

Seated Cable Rows:
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Overhand Cable Flys:
20 to failure
20 to failure
20 to failure

Incline DB Press w/ 4-0-1-0 tempo:
40's to failure
40's to failure
35's to failure
35's to failure
35's to failure

Skullcrushers (arms parallel to floor):
60 x 12
60 x 10
60 x 10
60 x 10
60 x 10
Super Set
Decline Sit-Up Bench x 5 sets slow with hard focused contraction in abs to failure

10 minutes Moderate Incline Walk w/ Vacuums
 
206.2 this morning. Fat is literally falling off. I'm starting to see new details in the mid-section. A graininess is starting to pop in the obliques. Really shows if I lift my arms, as it pulls the skin tighter. This is going better than I even expected.

Fantastic session this morning. Felt like a couple nights of good sleep has got me refreshed. As well as a monster scoop of Mesomorph!!

Shoulders and Leg Accessory

30 minute jog (3.0 miles)

DB Shoulder Press:
35's x 15
55's x 12
65's x 10
70's x 6
70's x 6
45's w/ 4-0-1-0 tempo to failure
35's w/ 4-0-1-0 tempo to failure
35's w/ 4-0-1-0 tempo to failure

Anti-gravity Shoulder Press:
20 x 10
20 x 10
20 x 10 ( smith_69 these are awkward yet awesome. Tried 40 at first LOL, yeah right)

DB Lunges:
25's x 12
35's x 12
45's x 12
45's x 12
Super Set
Seated Calf Press:
90 x 25
125 x 15
160 x 12
160 x 12

Single Leg Extension:
55 x 12, 8, 8 each side non-stop drop to 40 x 10, 8, 8 each side non-stop (6 sets each leg non-stop)

Leg Extensions 6-0-2-0 tempo:
70 to failure x 2 sets

Reverse Pec Deck:
85 x 20
100 x 12
100 x 10 drop to 55 x 10
70 x 12
70 x 12
Super Set
Glute Ham Raises:
20, 16, 16, 16, 16

12 minutes moderate Incline walk
 
Dma378 said:
206.2 this morning. Fat is literally falling off. I'm starting to see new details in the mid-section. A graininess is starting to pop in the obliques. Really shows if I lift my arms, as it pulls the skin tighter. This is going better than I even expected.

Fantastic session this morning. Felt like a couple nights of good sleep has got me refreshed. As well as a monster scoop of Mesomorph!!

Shoulders and Leg Accessory

30 minute jog (3.0 miles)

DB Shoulder Press:
35's x 15
55's x 12
65's x 10
70's x 6
70's x 6
45's w/ 4-0-1-0 tempo to failure
35's w/ 4-0-1-0 tempo to failure
35's w/ 4-0-1-0 tempo to failure

Anti-gravity Shoulder Press:
20 x 10
20 x 10
20 x 10 ( smith_69 these are awkward yet awesome. Tried 40 at first LOL, yeah right)

DB Lunges:
25's x 12
35's x 12
45's x 12
45's x 12
Super Set
Seated Calf Press:
90 x 25
125 x 15
160 x 12
160 x 12

Single Leg Extension:
55 x 12, 8, 8 each side non-stop drop to 40 x 10, 8, 8 each side non-stop (6 sets each leg non-stop)

Leg Extensions 6-0-2-0 tempo:
70 to failure x 2 sets

Reverse Pec Deck:
85 x 20
100 x 12
100 x 10 drop to 55 x 10
70 x 12
70 x 12
Super Set
Glute Ham Raises:
20, 16, 16, 16, 16

12 minutes moderate Incline walk
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f*** yeah dan ! I have a feeling we will meet at 204 around the same time !
 
they are- foot placement and balance. 40 your nuts- 30 was a good challenge and went to 40 on the last set, but kind of feel your fighting for balance vs trying to focus on the muscle group itself. its different

sh1t I was on the bench with nothing at first to get the motion down. that itself was worth its wgt in gold. with the legs shaking from pyscho weavers leg a thon lol
 
they are- foot placement and balance. 40 your nuts- 30 was a good challenge and went to 40 on the last set, but kind of feel your fighting for balance vs trying to focus on the muscle group itself. its different

sh1t I was on the bench with nothing at first to get the motion down. that itself was worth its wgt in gold. with the legs shaking from pyscho weavers leg a thon lol
 
Some awesome lifting going on in here and you must look excellent dropping 6 lbs from where you were at the start of this!!!! Great job Daniel!
 
Dma378 said:
I'm very happy with where things are going!! And still just getting started.
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I have to set up my plans for my cut now. This is giving me some more motivation. I actually intend to plan out my macros and everything. It has been a while since I leaned up any other way than instinctively.
 
Late start today guys. Slept an extra hour but still hit the gym for over 90 minutes. It's my wedding anniversary today, so I decided to go to work late and have breakfast with my wife. Surprised her. Walked in the door with pancakes and flowers, when she thought I was at work. And a tunisian pearl bracelet :smlove2:

Everybody's favorite Arms and Abs session!!

13 minutes max resistance hands-free elliptical

Preacher Machine Curl:
70 x 20
85 x 16
85 x 12
85 x 12
85 x 12
Super Set
Machine Tricep Extension:
55 x 25
70 x 20
70 x 20
70 x 20
70 x 20 (pump was already flowing here)

Cross Body Hammer Curls:
25's x 20 (10 each arm)
45's x 16
45's x 16
45's x 16
Super Set
Overhead DB Ext:
55 x 12
55 x 12
55 x 12
55 x 12

EZ Bar Reverse Curls w/ 4-0-1-2 tempo:
40 to failure
40 to failure
40 to failure
40 to failure
Super Set
DB Tricep Kickbacks w/ 3 second hold at top:
15 x 15 each arm
15 x 12
15 x 12
15 x 12

Hanging Leg Raises / Cable Oblique Twists x 4 sets each

Cable Crunch w/ Rope / Vacuums x 4 sets each

35 minutes high incline brisk pace walk w/ vacuums for first 15 minutes

I think the vacuums are starting to have an effect on my core like I've never seen before. Getting a cut in the middle of my abs as well as a nice separation between the abs and obliques. Highly recommend these. I know I'm going to keep doing them.
 
good job and happy anniversary bro how many years

enjoy
 
Dma378 said:
Late start today guys. Slept an extra hour but still hit the gym for over 90 minutes. It's my wedding anniversary today, so I decided to go to work late and have breakfast with my wife. Surprised her. Walked in the door with pancakes and flowers, when she thought I was at work. And a tunisian pearl bracelet :smlove2:
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Smooth move brother. Brownie points for sure.

P.S. Your workouts are seriously on point!
 
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