DMA's Never Satisfied Training Log

rascal14 said:
The incline and decline hammer strength machines are easily my favorite chest exercises. I can focus more on squeezing, instead of steadying dumbells and things like that.
Click to expand...

We have chose aswell very nice equipment
 
Last dose of Lean last night and decided to up the Epistane to 48mg today. Will still be a 7 week run (47 days now). Just adding a cap to my morning dose, not splitting 4 doses per day.

Separation in arms and shoulders becoming more apparent. Looking fuller with a little more calories. Solid session this morning. The BFR Curls at the end were fantastic. Ridiculous vascularity. Big fat ropes and a couple new ones popping out. Even without the bands seeing a couple new veins when holding any weight.

PULL HYPERTROPHY

12 minutes max resistance elliptical

BW Pull Ups:
12
8
7
6
5

DB Rows:
60 x 12 each side
60 x 12 each side
60 x 12 each side
60 x 12 each side
Super Set
Concentration Curls:
30 x 8 each side
30 x 8 each side
30 x 8 each side
30 x 8 each side

Smith Upright Rows:
95 x 15
115 x 12
115 x 12
115 x 12
Super Set
Trap Bar Shrugs:
125 x 15
125 x 15
125 x 15
125 x 15

Underhand Stiff Arm Pull Downs (can really pinch the lats and middle back with UH grip):
100 x 12
100 x 12
100 x 12
100 x 12
Super Set
Seated Cable Row w/ Rope:
70 x 12
70 x 12
70 x 12
70 x 12 (every rep with a killer squeeze)

Reverse Pec Deck Flys:
85 to failure drop to 55 to failure drop to 25 to failure
100 to failure drop to 70 to failure drop to 40 to failure
130 to failure drop to 85 to failure drop to 40 to failure
130 to failure drop to 85 to failure drop to 25 to failure
Super Set
Glute Ham Raises:
15
15
15
15

BFR Preacher Machine Curls:
70 x 15
70 x 15
70 x 15
55 x 12
55 x 12
Super Set
Glute Ham Raises:
15
15
15
15
15

24 minutes Steady Jog
 
Some great work in here Daniel!
 
So as of today my supplementation/cycle support will be modified a little. Got everything in. Daily totals will be:

CEL Cycle Assist 6 caps split
Taurine 3g split 3x
Niacin 300mg split 3x
Cialis 7mg pwo
TUDCA 500mg split
Hawthorne Berry 1100mg split

So far so good for sides and BP. Have felt a couple spikes, one of them last night in the middle of the night but didn't keep me awake more than a few minutes. I look for this to balance out.

I am a vascular beast. Nothing like delt veins popping doing squats.Everything felt good, strong and controlled this morning.

LEGS POWER

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

Prowler Sled Sprints (real nice after squats!!):
Sled + 90lbs. - 80 yards x 2
Sled + 180lbs. - 60 yards x 2
Sled + 250lbs. - 50 yards x 4

Seated Hamstring Curl (real nice after squats and sled!!):
115 x 15
145 x 10
145 x 10

Single Leg Press:
100 x 12 each side
100 x 12 each side
100 x 12 each side
100 x 12 each side

Standing Smith Calf Press:
225 x 25
275 x 20
275 x 20
275 x 20
Super Set
DB Lunges:
35's x 12
35's x 12
35's x 12
35's x 12

Cable Crunches w/ Rope:
160
170
190
200
Super Set
Hanging Leg Raises:
12
12
12
12
Super Set
Vacuums:
1 min.
1 min.
1 min.
1 min.

20 minutes medium resistance Bike
 
Craziness with the prowler work after squats. I would have done the prowler work before. Nice job!
 
Love seeing the prowler sprints. I just got my sled in and put together last night! Guess who will be using his sled tonight! Man 80 yards that is a hell of a run with the sled.
 
MrKleen73 said:
Love seeing the prowler sprints. I just got my sled in and put together last night! Guess who will be using his sled tonight! Man 80 yards that is a hell of a run with the sled.
Click to expand...

My gym is right in the middle of a strip-mall/grocery store building, so the back parking lot is quite long and open. I've paced out my distances so I have markers that are reference points. Give or take a few yards.
 
Dma378 said:
I have a hard time hitting the sled first thing when arriving to the gym. Gotta get the blood and the mind pumping first!!
Click to expand...

I could see doing some slow light weight pushing as the warm up but no way I could sprint with the sled until I was nice and warm.
 
Hey Dan, I know you've had BP issues off and on for a while now. Just a random thought, when's the last time you had your hematocrit levels checked and when's the last time you donated blood?
 
Toren said:
Hey Dan, I know you've had BP issues off and on for a while now. Just a random thought, when's the last time you had your hematocrit levels checked and when's the last time you donated blood?
Click to expand...

Too long ago. Will be getting bloods done in a couple weeks.
 
No preworkout this morning. Sometimes need to make sure I can do it. Need to do it more often I think. I do plan on switching from stim based pwo's to more pump based as soon as I re-up. I like the look of Primeval Engorge. Anyhow, just coffee, 200mg Niacin, 200mcg Hup A, and 7mg Cialis for the session today. It was still good, a little less intense, but managed to hit everything as planned.

PUSH HYPER

12 minutes Jump Rope / Speed Bag

1-Arm Incline Smith Press (video below):
95 x 12 each side
105 x 10 each side
105 x 10 each side
95 x 10 each side
85 x 10 each side

Side / Front Raise Countdowns w/ 10's:
10 Side, 9 Front, 8 Side, 7 Front, etc.... x 3 sets

Life Fitness Chest Press Slow Negatives:
130 to failure
130 to failure
130 to failure
130 to failure
This machine has a foot pedal to assist the contraction, so makes it easy to get back into position for a negative when the muscle is too fatigued to push.

Overhead Tricep Ext. w/ Rope:
80 x 12
80 x 12
80 x 12
80 x 12
Super Set
Rope Front Raises between legs:
30 x 12
30 x 12
30 x 12
30 x 12

BW Dips w/ BFR Bands:
25
20
20
15
12
Didn't really like the way these felt with the arm bands, not a comfortable movement with them on.

Cable Kickbacks w/ armbands:
20 x 15 each side twice
20 x 15 each side twice
20 x 15 each side twice
20 x 15 each side twice (bands off)
Super Set
Leaning Cable Side Laterals:
20 x 10 each side
20 x 10 each side
20 x 10 each side
20 x 10 each side

Decline Sit-ups / Push Ups Super Set x 3

Haven't done push ups in a long time. Am able to do over 50 easy for 3 sets.

14 minutes Interval Sprints on treadmill (1 min on, 1 min off)

20 minutes brisk pace high incline walk

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

This video is almost a year old, I look small LOL

Invalid Link Removed
 
Look at them ropes!

I was thinking a great triceps BFR movement would probably be Decline Skull Crushers, it puts the arms below the heart which is probably going to increase the pooling effect a bit.
 
Man I haven't done those single arm smiths in forever... I used to love them and just totally forgot. Thanks for the reminder!
 
Just completely exhausted today. Body is ready for the weekend off. Never really got with my workout. Fell way short of planned exercises, and the sled was not happening. Not to mention my legs are still thrashed from Wednesday so it would be self-destructive to attempt it.

Weight was a dry 207 this morning. So that's 5 pounds in 12 days increase. But look as lean. So that's a win. Wife even gave me some compliments (which is unusual LOL) yesterday as I got out of my work clothes. She doesn't say much, but she is definitely digging it by her actions if ya know what I mean!!

PULL POWER

20 minutes brisk steady pace Stairs

Pendlay Rows:
135 x 10
185 x 8
235 x 6
235 x 6
235 x 6

Unsupported T-Bar Rows:
90 x 15
135 x 12
160 x 10
185 x 8
185 x 8

Lat Pull Downs:
120 x 12
140 x 10
150 x 10
170 x 8
170 x 8

EZ Bar Curls:
70 x 10
80 x 10 drop to 50 x 8
80 x 10 drop to 50 x 8
70 x 10
Super Set
Kroc Rows:
110 x 12 each side
120 x 10 each side
140 x 10 each side
140 x 10 each side

....aaaaand done. Just couldn't push on

30 minutes moderate pace incline walk

Even one of my favorite albums of all time couldn't get me going.

[video=youtube;JuJ2LdOcU6E]https://www.youtube.com/watch?v=JuJ2LdOcU6E[/video]
 
You did the damn thing and that is what counts! I was feeling rough yesterday and by the time I got home I had to force myself into the garage for some training. I made it a good session, not all out intense, but definitely effective and enough to create progress even if only a little. Those are the little things that add up over time.
 
I am going to have to sleep really good tonight cuz I can feel myself fading. Come on G8 don't fail me now lol ... it never does. Regardless your best is all you can do, head held high :)
 
MrKleen73 said:
You did the damn thing and that is what counts! I was feeling rough yesterday and by the time I got home I had to force myself into the garage for some training. I made it a good session, not all out intense, but definitely effective and enough to create progress even if only a little. Those are the little things that add up over time.
Click to expand...

jmaplewood said:
Yeah I burned myself out a bit too last week. Sucks when you're so motivated and your body just doesn't want to go along.
Click to expand...

DreamWeaver said:
I am going to have to sleep really good tonight cuz I can feel myself fading. Come on G8 don't fail me now lol ... it never does. Regardless your best is all you can do, head held high :)
Click to expand...

Sleep is definitely on the agenda for the weekend!! Told wife already don't expect much out of me in the morning's because I am doing what I gotta do for straight hibernation.
 
Dma378 said:
Sleep is definitely on the agenda for the weekend!! Told wife already don't expect much out of me in the morning's because I am doing what I gotta do for straight hibernation.
Click to expand...

A little bit of W&B will help you fall back asleep. LOL
 
MrKleen73 said:
A little bit of W&B will help you fall back asleep. LOL
Click to expand...

Ahahahaha, indeed!! With a morning piece of a**, I'm looking for a chill weekend. As long as the kids cooperate and stay in the living room LOL

So after last night I have done 3 injections of a full ml (200mg) of Test. So levels are definitely rising. Feel a tingle in my right nip, and a bit of water retention. And combined with a few days of Cialis pwo, it is making for some awkward standing situations. Like don't even realize I have something going on until I go to leave my desk and have to stop and focus!! But I'm taking it for the cardiovascular benefits, mmmhmmm LOL
 
Invalid Link Removed

Pretty good write up on Niacin. I am addicted to the flush!! Love it. Such a good itchiness. The no-flush niacin doesn't have the same benefits and is actually bad for your liver. So if you ever get this, make sure it's NOT the flush-free.
 
In case anyone is looking to get a tight as Dan over here... PHW is having a flash sale on Spartan Lean (20% off with code: Shred20)
Invalid Link Removed
 
Dma378 said:
Ahahahaha, indeed!! With a morning piece of a**, I'm looking for a chill weekend. As long as the kids cooperate and stay in the living room LOL

So after last night I have done 3 injections of a full ml (200mg) of Test. So levels are definitely rising. Feel a tingle in my right nip, and a bit of water retention. And combined with a few days of Cialis pwo, it is making for some awkward standing situations. Like don't even realize I have something going on until I go to leave my desk and have to stop and focus!! But I'm taking it for the cardiovascular benefits, mmmhmmm LOL
Click to expand...
Yes this happens on occasion and at the worst times possible too. Having to pee and needing to walk any distance to get to the restroom can be problematic too!
Dma378 said:
Invalid Link Removed

Pretty good write up on Niacin. I am addicted to the flush!! Love it. Such a good itchiness. The no-flush niacin doesn't have the same benefits and is actually bad for your liver. So if you ever get this, make sure it's NOT the flush-free.
Click to expand...

Yeah, I have the slow release but it is not No Flush. I keep a somewhat red hue most of the day from it.
 
Low carb is doing quick work on body comp. Don't want to keep throwing pics up every week, but there are visible changes every week. I'll try and refrain for a while. But I am looking bigger and leaner with nice separation happening. Also have never had as much detail apparent in my back as I do now. Very Very happy with how things are developing.

LEGS HYPER

Split Squats (Smith Machine):
95 x 12
135 x 12
155 x 12
175 x 12

Prowler Sled Sprints:
Sled + 90lbs. - 80 yards x 2
Sled + 180lbs. - 50 yards x 2
Sled + 270lbs. - 50 yards x 4

Deadlifts:
135 x 8
225 x 8
275 x 8
325 x 6
375 x 4

Seated Calf Press:
90 x 25
135 x 20
135 x 20
135 x 20
Super Set
Farmer Walks w/ Trap Bar:
215 x 40 yards
215 x 40 yards
215 x 40 yards
175 x 40 yards

Cable Crunch w/ Rope / Hanging Leg Raises / Leg Extensions x 4 Rotations

20 minutes moderate interval Stairs

10 minutes moderate incline walk w/ constant Vacuum

Not sure what happened, but man I am crashing hard after the gym. Drive to work was a dizzy blurr and can't seem to shake the clouds out of my head right now. Slept really good all weekend. Kill me before I say a "Case of the Mondays" LOL
 
You most likely crashed due to the low carbs…I know when I go extremely low carb its incredible for fat loss but I go hypo quite easily so mentally and physically becomes a struggle
 
BeastFitness said:
You most likely crashed due to the low carbs…I know when I go extremely low carb its incredible for fat loss but I go hypo quite easily so mentally and physically becomes a struggle
Click to expand...

Guess I hadn't thought about that. Have been hitting around 90-100/day. Pretty low for me.

Today's plan is 80, then hitting over 200 tomorrow. We'll see how I'm feeling after that.

Haven't done low carb in a couple years actually. Last cut I did just strictly with reduced calories while still eating a good amount of carbs.

But I wouldn't say I'm cutting at this point, just looking to lose some fat eating close to maint.
 
BeastFitness said:
You most likely crashed due to the low carbs…I know when I go extremely low carb its incredible for fat loss but I go hypo quite easily so mentally and physically becomes a struggle
Click to expand...
This! Most of the time if you wait it out about 15-20 minutes the liver will dump some glycogen to resolve the issue. However if you don't have enough glycogen stored in your liver it can be a bitch. In that case with the carbs under 100, I do try to get in some form of fruit to help "stock" the liver with glycogen for periods I go hypo.

Dma378 said:
Guess I hadn't thought about that. Have been hitting around 90-100/day. Pretty low for me.

Today's plan is 80, then hitting over 200 tomorrow. We'll see how I'm feeling after that.

Haven't done low carb in a couple years actually. Last cut I did just strictly with reduced calories while still eating a good amount of carbs.

But I wouldn't say I'm cutting at this point, just looking to lose some fat eating close to maint.
Click to expand...

Oh yeah the day after that 200 you will feel much better. Also over the course of a week or two your body will be more efficient at burning fat and making ketones which will help making periods of hypo less traumatic.
 
Bench Press is the most confusing movement for me. Unless I do it every week, eat 4000 calories, and on a highly anabolic cycle, my numbers and ability just regresses. Even if other Chest movements progress, i.e. Dumbbells. I mean 4 months ago I smashed a PR of 315 x 4, could hit 225 x 13. But yet today 225 felt like 400lbs. Oh well, was still a killer session.

Sleep and sides have been great lately. Haven't taken any BP meds in a few days as the natural support supps seem to be working. Love when a plan comes together.

PUSH POWER

DB Shoulder Press:
40's x 15
50's x 12
60's x 10
70's x 10
80's x 6
80's x 6
80's x 6

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

Dips:
+35lbs. x 10
+70lbs. x 7
+70lbs. x 7
+70lbs. x 7

Cable Crossover (weight each side):
80 x 12
80 x 10
80 x 10
80 x 10
Super Set
Life Fitness Shoulder Press Machine:
130 x 10 drop to 70 to failure
145 x 8 drop to 70 to failure
145 x 8 drop to 70 to failure
145 x 6 drop to 70 to failure

HS Incline Press (weight each side):
82 x 8
82 x 8
82 x 6
82 x 6
Super Set
Seated DB Side Laterals:
25's x 12
25's x 12
25's x 12
25's x 12

Decline Skullcrushers:
80 x 8
80 x 8
80 x 8
80 x 8
Super Set
Seated DB Front Raise:
25's x 12
25's x 12
25's x 12
25's x 12

30 minutes various speed / resistance elliptical

Front and side delts separating a little. Delts really starting to pop out and separate from traps as well.

Invalid Link Removed
 
Dma378 said:
Bench Press is the most confusing movement for me. Unless I do it every week, eat 4000 calories, and on a highly anabolic cycle, my numbers and ability just regresses. Even if other Chest movements progress, i.e. Dumbbells. I mean 4 months ago I smashed a PR of 315 x 4, could hit 225 x 13. But yet today 225 felt like 400lbs. Oh well, was still a killer session.

Sleep and sides have been great lately. Haven't taken any BP meds in a few days as the natural support supps seem to be working. Love when a plan comes together.

PUSH POWER

DB Shoulder Press:
40's x 15
50's x 12
60's x 10
70's x 10
80's x 6
80's x 6
80's x 6

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

Dips:
+35lbs. x 10
+70lbs. x 7
+70lbs. x 7
+70lbs. x 7

Cable Crossover (weight each side):
80 x 12
80 x 10
80 x 10
80 x 10
Super Set
Life Fitness Shoulder Press Machine:
130 x 10 drop to 70 to failure
145 x 8 drop to 70 to failure
145 x 8 drop to 70 to failure
145 x 6 drop to 70 to failure

HS Incline Press (weight each side):
82 x 8
82 x 8
82 x 6
82 x 6
Super Set
Seated DB Side Laterals:
25's x 12
25's x 12
25's x 12
25's x 12

Decline Skullcrushers:
80 x 8
80 x 8
80 x 8
80 x 8
Super Set
Seated DB Front Raise:
25's x 12
25's x 12
25's x 12
25's x 12

30 minutes various speed / resistance elliptical

Front and side delts separating a little. Delts really starting to pop out and separate from traps as well.

Invalid Link Removed
Click to expand...

road maps everywhere- looking good bro
 
Dma378 said:
Bench Press is the most confusing movement for me. Unless I do it every week, eat 4000 calories, and on a highly anabolic cycle, my numbers and ability just regresses. Even if other Chest movements progress, i.e. Dumbbells. I mean 4 months ago I smashed a PR of 315 x 4, could hit 225 x 13. But yet today 225 felt like 400lbs. Oh well, was still a killer session.

Sleep and sides have been great lately. Haven't taken any BP meds in a few days as the natural support supps seem to be working. Love when a plan comes together.

PUSH POWER

DB Shoulder Press:
40's x 15
50's x 12
60's x 10
70's x 10
80's x 6
80's x 6
80's x 6

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

Dips:
+35lbs. x 10
+70lbs. x 7
+70lbs. x 7
+70lbs. x 7

Cable Crossover (weight each side):
80 x 12
80 x 10
80 x 10
80 x 10
Super Set
Life Fitness Shoulder Press Machine:
130 x 10 drop to 70 to failure
145 x 8 drop to 70 to failure
145 x 8 drop to 70 to failure
145 x 6 drop to 70 to failure

HS Incline Press (weight each side):
82 x 8
82 x 8
82 x 6
82 x 6
Super Set
Seated DB Side Laterals:
25's x 12
25's x 12
25's x 12
25's x 12

Decline Skullcrushers:
80 x 8
80 x 8
80 x 8
80 x 8
Super Set
Seated DB Front Raise:
25's x 12
25's x 12
25's x 12
25's x 12

30 minutes various speed / resistance elliptical

Front and side delts separating a little. Delts really starting to pop out and separate from traps as well.

Invalid Link Removed
Click to expand...

I feel you on Bench, it's the same fit me on Squats. Deadlift and OHP are my best lifts lol.
 
You also have to keep in mind the things that have changed.

You were eating more calories and expending less. You had more mass which creates better leverages. Plus you are depleted right now. With your metabolism you could have easily burned right through your refeed. Also sometimes for me the morning after a refeed sucks because my blood sugar is lower from the extra insulin spike before bed.

However yes Bench is one of those CNS heavy movements that can be de-trained very easily if not focusing on weight.

By the way screw not wanting to put pictures up very often because you don't want to seem douchy. If you are seeing changes and like them feel free to share them. No one is going to think you are a douche for doing so. It is just more motivating to us to see changes on the regular.
 
You must log in or register to reply here.
Back
Top