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Danb's Mountain Dog and everything else log

Had an absolute awesome chest day. Definitely made up for the sh1tty one on tuesday. The gym was actualy pretty empty. Im assuming everyone is out enjoying the nice weather. Weight is still hovering in the 203 range.

Flat BB bench- im kind of becoming obsessed with benching lol. I havent bern able to bench pain free in so long its a nice feeling now.
135-15
185-5
225-5
275-5
315-2
225-12
225-9

HS chest press- Gym just got this its pretty bad ass
180-10
230-8
230-7
230-5

Deficit stretch push up tripple set high cable flys/ bw oh grip pull uo
8/warm up set
15/22.5-10/8
13/22.5-8/7
12/22.5-8/5

Incline DB press/ladder pushups
75-10/12
80-7/7
75-5/5

One arm peck deck 4/4/2- 2 sets- these are awesome never tried them before gonna be a new staple
Example

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Nice bench big dog. What's your weight down to?
 
nice man that's solid! I must be gaining all the weight you're losing. I don't know where it's coming from.
 
Dan do you subscribe to the Mountain Dog training forum? I am really thinking of doing it at least for a few months. Seems a good idea to get some of the alternate workouts and what not for just $10 a month.
 
MrKleen73 said:
Dan do you subscribe to the Mountain Dog training forum? I am really thinking of doing it at least for a few months. Seems a good idea to get some of the alternate workouts and what not for just $10 a month.
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I know im not Dan but ive done three of Johns programs and during those times had access to his site. Well worth the money IMO.
 
CountryLiftin said:
nice man that's solid! I must be gaining all the weight you're losing. I don't know where it's coming from.
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Haha well hopefully (for me) you keep finding it haha or I keep losing it and someone else finds it...either way is fine with me.

MrKleen73 said:
Dan do you subscribe to the Mountain Dog training forum? I am really thinking of doing it at least for a few months. Seems a good idea to get some of the alternate workouts and what not for just $10 a month.
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I dont. I actually didn't know there was one. You subscribe to it give me all the Info for free lol ;)

3clipseGT said:
I know im not Dan but ive done three of Johns programs and during those times had access to his site. Well worth the money IMO.
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Man that would be awesome! Meadows is a beast and may be my idol lol. Ive always considered getting a custom plan made by him but never really looked into it. I heard somewhere its ridiculously expensive?


Off day today spent the day with the fam at the Zoo. Shoulders in the AM May be a fasted session im gonna try to get up early and go before PT. So if i don't get up in time to make breakfast ill have to go fasted and catch breakfast as my post workout meal.
 
Danb2285 said:
Haha well hopefully (for me) you keep finding it haha or I keep losing it and someone else finds it...either way is fine with me.


I dont. I actually didn't know there was one. You subscribe to it give me all the Info for free lol ;)


Man that would be awesome! Meadows is a beast and may be my idol lol. Ive always considered getting a custom plan made by him but never really looked into it. I heard somewhere its ridiculously expensive?


Off day today spent the day with the fam at the Zoo. Shoulders in the AM May be a fasted session im gonna try to get up early and go before PT. So if i don't get up in time to make breakfast ill have to go fasted and catch breakfast as my post workout meal.
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I understand that there is not a completely lined out programs but like several examples. I think I will check it out soon.
 
Went against everything I planned on doing today lol didnt go to the gum brgore PT and did back instead of shoulders. Nothing new to really write about body comp wise.

Back-

OH grip shoulder width pull up- really wanted to knock 3 sets of these out first while I was fresh but some tool bag was doing some sketchy looking what im guessing was supposed to be supersets of jumping rope/pushups and some weird jumping thing except he was literally taking like 2-3 minutes between sets....right under the only pull up bar....aint nobody got time for that.. so I got one set in and decided to come back when he was gone.
BW-15

Seated row-40 sec rest
160-18
180-15
200-12
220-7 drop set 120-11

Meadows row-35 sec rest 25 lb plates for extended ROM weight not inclufing bar.- been a while for these. Forgot how much they kick your ass with short rest.
50-10
75-12
75-9
75-6

Behind the head pull downs- controlled stretch and hold
120-10
120-10
120-10

Went back to the pull ups (bad idea lol)
6
5

Db pullover-30 sec rest
55-12
55-10
55-6

Stretchers-30 sec rest
120-10
120-8
120-8
 
Nice work Dan. Pull-ups towards the end of a back session have never worked out well for me either lol.
 
breezy11 said:
Nice work Dan. Pull-ups towards the end of a back session have never worked out well for me either lol.
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Lol I knew it was gonna happen too. I wanted to trip him while he was jump roping so bad lol

804 said:
Nice Back session Dan.
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Thanks buddy.
 
Should have waited till his pushups set and "lose your grip" lading both feet firmly on his lower spine. That would teach the fuker to do sissy shyt.
 
Montego1 said:
Should have waited till his pushups set and "lose your grip" lading both feet firmly on his lower spine. That would teach the fuker to do sissy shyt.
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Lol right! I was in one of Fuk sh1t up gym modes walking In too! And that dude ruined my mood for about 30 seconds haha
 
Bro day today (arms) took me a few sets to get in the zone but once I was there it was on lol...tweaked my wrist doing BB curls. It was pretty bad in the gym but seems to be a bit better. Just hurts when I twist it. Pushed through and finished up hopefully it doesn't hinder anything in these last couple weeks of this log.

CC curls (4r-4L alt) SS close grip flat bench
25-12/185-10
35-12/225-8
40-10/227-7
40-9/235-5

OH rope ext- 15 sec rest
50-15
50-12
50-10
50-6
40-9

St bar curl- got 1 rep and something twisted in my wrist. ..not good.
Switched to ez bar-weight not including bar-30 sec rest
50-12
50-11
50-8

HS preacher 15 sec rest
70-12
70-10
70-6 drop set 45-8

Dips-25 sec rest
BW-30
BW-21
BW-14

Crazy 8's- 2 sets
 
What is a Crazy 8?
 
breezy11 said:
Solid workout Dan.

I smoked my arms with a set of those (different exercises) at the end of today's session as well.
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Nice man! What exercises did you do?
 
Danb2285 said:
Nice man! What exercises did you do?
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-rope pushdowns
-pronated kickbacks
-single arm cable ext. (no attachment/pulling from over shoulder down across body)
-cross body hammer curls
-seated fat ez-bar curls (working top half of movement)
-incline concentration curls

I've been changing things up a little every time I do them.
 
Looks like it would be a beast set up to get through. I will have to give those a try.
 
804 said:
Keep up the good work in here Danny-boy
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Thanks bud. Hopefully your feelin better!

MrKleen73 said:
Looks like it would be a beast set up to get through. I will have to give those a try.
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Yeah man its a perfect way to cap off an arm day.

Off day today had some errands to run after PT. Today was my last day of PT foc says he thinks im ready to start out on my own. So hopefully that works out.

side note- went to get my hair cut today by the same chick whos cut my haor for the last 2 years and she told I was getting huge!! WTF lol I better not be getting bigger haha. Weight has been funny all week been waking up at 206.0 every morning and then like an hour later im down to 204.5....every morning this week so far. Kinda weird. Especially since I was down in the 203 range last week and weekend and nothin has really changed. I know the scale doesnt matter I just like to track it to kind of see what my metabolism is doing but its hard to gage when my weight fluctuates so much
 
Well you definitely look much bigger the leaner you have gotten. You are doing a great job keeping muscle while leaning up!
 
Danb2285 said:
side note- went to get my hair cut today by the same chick whos cut my haor for the last 2 years and she told I was getting huge!! WTF lol I better not be getting bigger haha. Weight has been funny all week been waking up at 206.0 every morning and then like an hour later im down to 204.5....every morning this week so far. Kinda weird. Especially since I was down in the 203 range last week and weekend and nothin has really changed. I know the scale doesnt matter I just like to track it to kind of see what my metabolism is doing but its hard to gage when my weight fluctuates so much
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you will look bigger, when you look better and leaner - simply because your muscle will be more visible/obvious

as for weight: try not to get caught up in inconsequential things..no sense raising cortisol levels over this lol
just weight yourself one time, same time every day, and be done with it
for the record, issue you speak of could be many things, first thing that comes to mind is you are weighing pre-morning pee/poop, so this would obvious reflect a change afterwards, even if you have a meal in you
again bro - not really something you need to worry about tracking, keep focus on what truly matters
 
MrKleen73 said:
Well you definitely look much bigger the leaner you have gotten. You are doing a great job keeping muscle while leaning up!
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Thanks big dog!! Your doing a mighty fine job of that yourself

iparatroop said:
It's from carrying my heart around with you. That's where the extra weight is from.
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That had crossed my mind but then I remembered I had it before the weight gain started ;)

snagencyV2.0 said:
you will look bigger, when you look better and leaner - simply because your muscle will be more visible/obvious

as for weight: try not to get caught up in inconsequential things..no sense raising cortisol levels over this lol
just weight yourself one time, same time every day, and be done with it
for the record, issue you speak of could be many things, first thing that comes to mind is you are weighing pre-morning pee/poop, so this would obvious reflect a change afterwards, even if you have a meal in you
again bro - not really something you need to worry about tracking, keep focus on what truly matters
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Lol I know, you know I get all worked up over these things. I may have to put up some weekend nudes to get your guys opinion...
 
So Im bored here at work and decided to go back through some of my old logs and look at pics....cant believe how sh1tty I looked compared to where im at today...dont get me.wrong im still nowhere near happy with where im at but I didnt realize how bad I was just a year ago (1 of them was actually october of last year so not even a year) Just goes to show patience is key..thought id share these with you guys :)

I thought I was swoll too lmao


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Yeah dude you have made a world of change. Keep it up.
 
CountryLiftin said:
Yeah dude you have made a world of change. Keep it up.
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Thanks bud. Im glad I kept those around for motivation haha. Patience is definitely not my forte so its nice to step back and take a look at the big picture every once in a while.
 
I feel ya. I went through a bad stage where I was in the best shape of my life, got a bad injury, lost 75% of it, and had to get it all back and I am just now passing where I used to be. It sucks thinking hey I'm just back to where I started but now I know the sky is my limit and I can keep on going. You can make whatever changes and progress you want to see in yourself if you work hard enough. It does take time, but they will come and it's worth it.
 
You have the mindset now and know what it takes. That is most of the battle.
 
Danb2285 said:
Thanks bud. Hopefully your feelin better!

Yeah man its a perfect way to cap off an arm day.

Off day today had some errands to run after PT. Today was my last day of PT foc says he thinks im ready to start out on my own. So hopefully that works out.

side note- went to get my hair cut today by the same chick whos cut my haor for the last 2 years and she told I was getting huge!! WTF lol I better not be getting bigger haha. Weight has been funny all week been waking up at 206.0 every morning and then like an hour later im down to 204.5....every morning this week so far. Kinda weird. Especially since I was down in the 203 range last week and weekend and nothin has really changed. I know the scale doesnt matter I just like to track it to kind of see what my metabolism is doing but its hard to gage when my weight fluctuates so much
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Probably just water fluctuations. You look lean and mean in your latest pics!
 
CountryLiftin said:
I feel ya. I went through a bad stage where I was in the best shape of my life, got a bad injury, lost 75% of it, and had to get it all back and I am just now passing where I used to be. It sucks thinking hey I'm just back to where I started but now I know the sky is my limit and I can keep on going. You can make whatever changes and progress you want to see in yourself if you work hard enough. It does take time, but they will come and it's worth it.
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Damn that sucks man. Glad you got back to it though and didnt just give up like most people would have.

AZMIDLYF said:
You have the mindset now and know what it takes. That is most of the battle.
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Thanks GB. I thought I knew what it took back then lol turns out I was wrong.

TheSwanks said:
Probably just water fluctuations. You look lean and mean in your latest pics!
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Yeah I agree on the water fluctuation. Not so much on the lean and mean part lol. Thanks though bud
 
Teaser nude :)



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Still very ugly. No amount of lifting will fix that. ... trust me I'vetried everything :)
 
804 said:
lookin BEEFy dude!
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iparatroop said:
A far cry from when you "thought you were swoll". Looking beast, brother. Be proud and keep going to that barber to feed the ego.
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Haha thanks buddy. Definitely far from the start..far from the finish though as well :)

Grambo said:
Looking scary lol
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Grambo said:
I like it......
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Haha thanks boss man.

Montego1 said:
Still very ugly. No amount of lifting will fix that. ... trust me I'vetried everything :)
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This is true. Thank god im married and dont have to go looking for a piece of strange lol

CountryLiftin said:
Looking big brother.
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Thanks buddy. Not trying to look big but ill take the compliment lol
 
Shoulder day today. Felt pretty good. Rest periods got screwed up during arnolds and 6 ways cuz the kid had to go to the bathroom so I got called to the day care but my shoulders were about fried then anyway so it didnt matter to much lol...carb meal tonight and I cant freakin wait. Weight back down to 203.2 this morning (not that I care or anything :) )

Lat raises/db swings
20-15/35-15
25-12/35-12
30-9/35-8

Machine lat raise/band pull aparts
90-15/10
90-11/10
90-8/8
-thought my shoulders were going to explode during the pull aparts..holy hell!!

Rear delt cable fly 20 sec rest-weight is each hand
15-15
15-11
15-8

rear delt peck deck-30 sec rest
150-10
150-8
130-9

Arnolds
55-10
55-10
60-10

Cage press
135-8
135-5
115-7

6 ways
10-10
10-8
 
Looking like a beast Dan! So much more muscle and less fat!
 
Depending on metabolism that can be plenty to be doing both.
 
MrKleen73 said:
Depending on metabolism that can be plenty to be doing both.
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Well I think I may have the worlds slowest metabolism so we'll just pick one and roll with it lol im saying leaning out a little and not.gaining any size...but again im good with that
 
I am right there with you I was steadily adding at 2400 cals. Complete recomp, actually slight gains in weight. Had to drop lower to see the weight actually begin to drop.
 
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