DMA's Never Satisfied Training Log

Dma378 said:
Arm Blast City!!!! Dips: BW x 10 +35 x 10 +35 x 10 +35 x 10 +35 x 10 +35 x 10 +35 x 10 +35 x 10 +35 x 10 BW x 11 EZ Bar Curls w/ Fat Gripz: (hands rotated outward pinkies in, first 5 sets) 50 x 10 60 x 10 50 x 10 50 x 10 50 x 10 50 x 10 (Fat Gripz off, hands positioned close last 5 sets) 50 x 10 50 x 10 50 x 10 50 x 10 DB Skullcrushers / DB Hammer Curls Super Set w/ Fat Gripz: 30's x 8 for each movement 30's x 7 for each movement 30's x 8 then Cross Body Hammers x 8 30's x 7 then Cross Body Hammers x 8 (Forearms were so pumped they were numb and cramping, could barely hold a 30!!) Drag Curls: 95 x 9 115 x 10 115 x 10 Super Set Ab Roller: 13 13 13 11 minutes of 1 minute Interval Sprints on treadmill Nice Delt, Trap, and Lat DOMS today. New position at work is definitely more sedentary, so I need to add these few minutes of cardio pretty much everyday just to get some steps and blood flowing each day. Have been consistently hitting 2800 cals each day, 200-220 pro, 100-120 fat, 180-220 carb. Not cutting yet, just cleaning and prepping to get serious.
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your volume always amazes me man
 
RegisterJr said:
Where have you been? You have a log? Agree with this. Nice looking routines DMA.
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I have a log in my sig.. Trest and DMZ gains... I was going to continue posting in my regular log but I didn't want all the ph stuff in my regular training log
 
zcol94 said:
your volume always amazes me man
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RegisterJr said:
Where have you been? You have a log?



Agree with this. Nice looking routines DMA.
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Thanks guys. That's the GVT, few exercises, but a lot of a couple!! It's rather fun. Hit a set, then watch the clock, 60 seconds, then 10 more, and so on. The only part of my upper body that is not feeling the last 2 workouts is my chest. Everything else, including forearms and abs, have DOMS like a mofo!!
 
Feeling pumped!!
 

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I would agree that you are pumped! Lookin good brother! What happened to the rest of your shirt? Lol
 
This is one of the toughest workouts to make it through. Got the same feeling I did last time I did it. Light-headed, queasy, overly fatigued. Couple theories though...1, it's more difficult to workout fasted in the morning with too many stims. Did this routine last Sunday, so it was also in the morn. May not get this feeling after work after having a couple meals and not dosing my Conqu3r 20 minutes after a cup of coffee. Or 2, the carb restriction the past week and a half just has me a little flatter.

But it felt good despite having to decrease weight at the end and taking over 2 minutes between sets. I felt and looked pumped, and the lowered carbs has made a noticeable difference in the mirror.

Bench Press: (60-70 second rest)
135 x 10
135 x 10
155 x 10
155 x 10
165 x 10
165 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Low Cable Flys:
40 x 12
45 x 12
45 x 12

Cable Crossover:
65 x 12
70 x 12

Kroc Rows:
75's x 12
105's x 8
140's x 7 PR by 1 rep
140's x 6

Pendlay Rows:
135 x 10
135 x 10
135 x 10 (this is where I started feeling woozy and took 2 minute + rests)
135 x 10
135 x 10
135 x 10
115 x 10
115 x 10
115 x 10
115 x 10

10 minutes moderate pace walk Incline Treadmill
 
Dma378 said:
Feeling pumped!!
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Damn dude you are looking like a monstrosity!! glad to see it and proud of you, congrats on the kickass pct, you've really made some drastic changes and improvements for the better and look beastlier off cycle then you did on! it was all you to begin with bro, keep driving and showing that heart bro, motivation for everyone to get their asses in there and do something ;)
 
Gvt pendlays?... It's official. your insane.
Awesome vascularity in those forearms too my man
 
Dma378 said:
Thanks gentlemen. Pretty happy with the direction things are going...naturally!!!! And yes, I'm insane.
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hopefully my transition back to natty will go as good as yours... You made pct look easyyyy
 
Dma378 said:
Thanks gentlemen. Pretty happy with the direction things are going...naturally!!!! And yes, I'm insane.
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Agree that your workouts qualify you as one of the athletically insane! Congrats on the Kroc Row PR!
 
Dma378 said:
This was by far the best pct I've ran for size and strength, but I did get soft. It's kind of a Catch-22 keeping calories high in pct. Thanks KE. It kicked my ass!!
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but you kept the gains... You can always cut and lose the fat later
 
Complete garbage workout. But that's what I get for the beers and midnight chorizo and egg burrito with rolled tacos with cheese and guac. Woke up this morning and still felt full. But, it was a scheduled workout day and I had to get in there.

Was going to start with heavy deads, but what is usually not heavy, felt heavy!!

Deadlifts:
135 x 8
185 x 6
225 x 4
275 x 3
315 x 2....aaaand done

Smith Squats:
95 x 10
135 x 10
185 x 8
185 x 6....aaand done

Leg Extensions:
70 x 10
70 x 10
85 x 10
85 x 10
85 x 10
100 x 10
100 x 10
115 x 10
115 x 10

10 minutes stationary bike

15 minutes incline treadmill
 
Complete garbage workout. But that's what I get for the beers and midnight chorizo and egg burrito with rolled tacos with cheese and guac. Woke up this morning and still felt full. But, it was a scheduled workout day and I had to get in there.

Was going to start with heavy deads, but what is usually not heavy, felt heavy!!

Deadlifts:
135 x 8
185 x 6
225 x 4
275 x 3
315 x 2....aaaand done

Smith Squats:
95 x 10
135 x 10
185 x 8
185 x 6....aaand done

Leg Extensions:
70 x 10
70 x 10
85 x 10
85 x 10
85 x 10
100 x 10
100 x 10
115 x 10
115 x 10

10 minutes stationary bike

15 minutes incline treadmill
 
Discovered this little gem by the back door of the gym today.
 

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Definitely made up for yesterday's crap session today. Took the day off of work just because. So got a nice mid-day workout in.

Wide Grip Pull Ups:

6, 6, 6, 6, 6, 6, 5, 5, 4, 5 (55 total)

Standing OHP (Behind Neck):
65 x 10
65 x 10
75 x 10
75 x 10
80 x 10
80 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Trap Bar Shrugs: (slight lean forward with a rear oriented squeeze)
125 x 20
125 x 20
125 x 15
125 x 15
125 x 12
Super Set
DB Reverse Flys:
15's x 15
15's x 15
15's x 15
15's x 15

Wide Stiff Arm Pull Down:
70 x 10
70 x 10
70 x 10
70 x 10
Super Set
Facepulls:
70 x 10
70 x 10
70 x 10
70 x 10

Weighted Sled Pushes w/ 90 lbs... 40 yards x 8

12 minutes Incline Treadmill

Pretty much in love with the sled. That's going to be my new ass-kicker.
 
Cool looking sled. So, no beers on Super Bowl Sunday?
 
I actually drank 0 beers on Sunday. Drank enough the night before watching the UFC fight. Only a ton of food yesterday.
 
Dma378 said:
I actually drank 0 beers on Sunday. Drank enough the night before watching the UFC fight. Only a ton of food yesterday.
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That would've been a better watch...
 
Worst part of GVT is missing some of my favorite accessory exercises. Or just less time for them. The past 2 days I've dosed 2 grams of ArA PWO and there is a noticeable difference. Just in pump and drive during the workout. I have decided to finish the current bottle I have (2 more doses), and save the 3rd for a later run. I feel they definitely served their purpose in helping preserve muscle in pct and aid in workout intensity. But I have a few other things in store in the near future that I want to focus on so stopping the ArA now is the best option.

Dips: (60 second rest)
BW x 10
+25 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+35 x 10
+35 x 10
BW x 12
BW x 14

DB Curls: (reps are total for both arms) (60 second rest)
20's x 20
30's x 18
40's x 14
40's x 12
40's x 12
40's x 12
40's x 12
40's x 12
40's x 12
40's x 12

Speed bag for 1 minute between each set of curls

Cable Hammer Curls w/ Rope w/ Fat Gripz:
80 x 12
80 x 12 drop to 50 to failure
80 x 12 drop to 50 to failure
70 x 10 drop to 50 to failure
Super Set
Hanging Leg Raises x 15, 12, 12, 10

Sprints and Prowler with 90lbs. for about 8 minutes.

Got winded pushing the sled (prowler) much faster today than I did yesterday. Had to wrap up the session anyways. Was a Father/Daughter Date Night tonight. So needless to say it was a nice evening.
 
Loving the weighted dips and the speed bag between curl sets. Non boxers don't realize how quickly this fatigues your arms and shoulders. Nice job!
 
It was definitely an intense combination with the 10 sets of curls. I'm getting pretty fancy with that thing too!!
 
Was finally able to complete 10 x 10 Pendlay Rows with 135 pounds. But unfortunately both flat benches were being used (one not even for benching), so I did 10 x 10 Incline Bench. It's good I guess, just not able to gauge any improvement from last week.

Incline Bench Press:
95 x 10
135 x 10
135 x 10
145 x 10
145 x 10
145 x 10
135 x 10
135 x 10
125 x 10
125 x 10

HS Decline Press:
120 on each side x 6 x 3 sets
Super Set
HS Wide Press:
50 on each side to failure x 3 sets w/ 4-0-2-0 tempo

This was a killer Super Set jumping back and forth between these 2 machines. 1 heavy and 1 light for pump.

Pendlay Rows:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Reverse Flys on Pec Deck: (all reps with 3 second hold and squeeze)
70 x 10
55 x 10
55 x 10
55 x 8
55 x 8

12 minutes of 30 second Sprint/Jog Intervals on treadmill.
 
You could have stacked plates under the incline to make it flat. Probably would only need about 12 or so... :)

Nice work man.
 
Good leg session today. Made up for last one that was hangover crap!!

Smith Machine Squats: (feet positioned forward favoring quads, wide stance ATG)
95 x 10
115 x 10
125 x 10
135 x 10
145 x 10
155 x 10
165 x 10
175 x 10
185 x 10 (no more ATG, inner thighs and quads are toast!!)
165 x 10

SLDL:
135 x 6
155 x 6
175 x 8
185 x 8
205 x 6

Lying Leg Curls:
55 x 10
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Calf Raises: (super setted with first 5 sets of Leg Curls)
70 x 20
70 x 20
70 x 20
70 x 20
70 x 20

Leg Extensions: (super setted with last 3 sets of Leg Curls)
70 x 8 all reps with 5 second hold and squeeze
70 x 8 " " "
70 x 8 " " "

So 2 weeks now at maintaining 2700-2800 cals. 100-200 carbs, 100-125 fat, 180-250 pro. Plan on hitting around 500 carbs on Sundays. Starting to see the recomp effect around the arms and legs, a little bit in the mid-section. Scale holds steady at 201.
 
Solid day today. Caffeine is my only mode of extra motivation right now. Out of Conqu3r and X Gels, but still felt beast in the gym.

Pull Ups:
BW Extra Wide x 5
+25lbs. x 4
+25lbs. x 4
+25lbs. x 4
+25lbs. x 3
+15lbs. x 4
+15lbs. x 4
BW Extra Wide x 4
BW Extra Wide x 5
BW Extra Wide x 4

DB Shoulder Press:
35's x 10
40's x 10
45's x 10
50's x 10
55's x 10
55's x 10
50's x 10
45's x 10
40's x 10
35's x 11

BB Shrugs:
135 x 20
225 x 12
315 x 10
315 x 8
315 x 7 drop to 225 x 3 drop to 135 to failure
Super Set
DB Front Raises (both at same time, above 90 degrees):
15's x 12
15's x 12
15's x 12
15's x 12

Single Arm DB Lateral Raises (leaning over, pinkies up):
15's x 12
15's x 10
15's x 10
15's x 10
Super Set
Single Arm Cable Rows:
80 x 12
100 x 10
110 x 9
120 x 6

12 minutes max resistance elliptical, slow pace

Woke up at 198 this morning.
 
Very impressive lifts! Time to restock the PWO!
 
So very excited for this tomorrow. Sacrificing some protein for the day. Out of the shot is total cals, 3780.

980 over goal. My body is ready.
 

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Subbed. How do i miss epic threads like this?
 
Sorry to anyone in freezing weather still, but a beautiful day for a family hike here in the AZ. The baby-backpack was a nice addition to my climb.
 

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It's about 70 here in nc, perfect day for a bike ride!
 
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