DMA's Never Satisfied Training Log

So the planned 577 carbs turned into 622 and 4505 calories for the day. 4 packs of oats, 6 pancakes with syrup, 2 bowls of frosted mini wheats, and 2 grilled cheese sandwiches with about 1/3 of a bag of Sun Chips. Throw in a granola bar, banana, and a scoop of PB. Made for a good carb-load day!! Can't wait for arm day tomorrow.
 
Dma378 said:
Hope you got out and enjoyed it!!
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Dude, you have one amazingly beautiful family!! you are truly blessed my brother, and it was 74 here too!! whatsup with this weather, im not complaining its normally 40 degrees right now and I loved every second of it!
 
KilaCali said:
Dude, you have one amazingly beautiful family!! you are truly blessed my brother, and it was 74 here too!! whatsup with this weather, im not complaining its normally 40 degrees right now and I loved every second of it!
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Thanks my friend. That is warm for Denver!! Sometimes I'm torn about putting pictures of my family on here, but this log is personal. It's not like we're talking about anything shady. I'm pretty proud of them, even though a couple of those aren't mine.
 
Oh, pancakes, how I've missed you.
 
Awesome looking hike with the family!!
Carbs for the win and gainz!!
 
nbshazeezee said:
The little guy on your back was added fun for the ruck lol.! He was helping you build leg gains
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This cracks me up because me and my wife always say she looks like a boy because she's bald like Daddy!! But yes, SHE helped with the leg gains LOL!!
 
Dma378 said:
This cracks me up because me and my wife always say she looks like a boy because she's bald like Daddy!! But yes, SHE helped with the leg gains LOL!!
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Hahahaha that made me laugh out loud bro. Great look family with the fierce attack dogs leading the way. What is the temperature there around know. It's like mid 70's around Dallas
 
Arms Arms Arms!!!!

Dips: (60 second rest)
BW x 10
+25 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+25 lbs. x 10
+25 lbs. x 10
BW x 11

BB Curls w/ Fat Gripz: (60 second rest)
45 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10 Fat Gripz off
45 x 10
45 x 10

Tricep Push Downs:
140 x 12
160 x 12
170 x 10
180 x 10
Super Set
Single Arm High Cable Curls:
40 x 8
40 x 8
40 x 7

DB Hammer Spider Curls:
20's x 12
20's x 10
15's x 12 w/ 2 second squeeze
15's x 10 w/ 3 second squeeze
Super Set
Ab Wheel x 4 sets x 10

Prowler Sled w/ 90 lbs.: (30 second rests)
60 yards x 2
50 yards x 4
40 yards x 2

Building some endurance and power for the sled here. Felt strong. Going to see if I can make a strap rig out of a back pack to use to pull it instead of only pushing it.
 
Dma378 said:
Arms Arms Arms!!!!

Dips: (60 second rest)
BW x 10
+25 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+45 lbs. x 10
+25 lbs. x 10
+25 lbs. x 10
BW x 11

BB Curls w/ Fat Gripz: (60 second rest)
45 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10 Fat Gripz off
45 x 10
45 x 10

Tricep Push Downs:
140 x 12
160 x 12
170 x 10
180 x 10
Super Set
Single Arm High Cable Curls:
40 x 8
40 x 8
40 x 7

DB Hammer Spider Curls:
20's x 12
20's x 10
15's x 12 w/ 2 second squeeze
15's x 10 w/ 3 second squeeze
Super Set
Ab Wheel x 4 sets x 10

Prowler Sled w/ 90 lbs.: (30 second rests)
60 yards x 2
50 yards x 4
40 yards x 2

Building some endurance and power for the sled here. Felt strong. Going to see if I can make a strap rig out of a back pack to use to pull it instead of only pushing it.
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Now that is a good looking arm workout!
 
That last workout (like your others) read like a novel! I'm liking your dips. Are you keeping them straight for triceps or leaning for chest?
 
Arms must have been ready to explode!!

Yes I like pulling the sled both forwards and backwards. Backwards really burns the quads!
 
Segansational said:
Did i ask, how long does a typical session take? Do you worry about rest time, or just go when you feel ready?
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1 hour every time. On my 10 x 10 sets I watch the clock between every set. 60-70 seconds. On Super Sets, depending on the movements, I may do them continuous.
 
So today began the last rotation of 10 x 10's. Then there is 2 rotations of the same workouts of 6 x 10's with a little heavier weight. The program says it's a "deload". But it was a good session, all the bars were being used so I couldn't do Pendlay Rows. Strange the traffic in the gym seems to have picked up big time in the past week. Hope it passes.

Bench Press:
135 x 10 (70 second rests)
135 x 10
145 x 10
155 x 10
155 x 10
165 x 10
165 x 10
175 x 10 (90 second rests)
175 x 10
175 x 10

Supported T-Bar Row (Wide Grip): (60 second rests)
45 x 10
90 x 10
90 x 10
80 x 10
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Underhand Grip Machine Press: (30 second rests)
80 x 20
100 x 12
120 x 10
130 x 8

HS Iso Low Row Single Arm:
90 x 10 each side
125 x 8 each side
125 x 8 each side

10 minutes max resistance elliptical
 
Decided to pass up on the 10 x 10 Leg Curls to spend more time on Deadlifting today. A little longer rest times to recover a little more between sets. Turned out to be a good one.

Squats:
135 x 10
135 x 10
155 x 10
155 x 10
175 x 10
175 x 10
195 x 10
Front Squats:
135 x 10
135 x 10
135 x 10

Deadlifts:
135 x 8
185 x 6
225 x 6
275 x 5
315 x 4
365 x 2
365 x 2

Leg Extensions: (all reps with 5 second hold and squeeze)
70 x 10
70 x 10
70 x 10
70 x 10
Super Set
Calf Raises:
100 x 20
100 x 20
100 x 20
120 x 15

Oblique Crunches x 3 sets
 
Stole your arm workout, just added in some close grip presses. It's a winner, appreciate it!
 
Been adding some weight to my pull ups so the overall total is down, but the grip is wide and the form is tight. So screw the total. Last workout of this volume for pull ups and OHP, and it was a fun one.

Pull Ups: (60 second rest, all wide grip)
BW x 6
+25lbs. x 5
+25lbs. x 5
+25lbs. x 4
+25lbs. x 4
BW x 5
BW x 5
BW x 5
BW x 5
BW x 6
(50 total)

Behind Neck OHP: (60 second rest)
65 x 10
65 x 10
75 x 10
80 x 10
85 x 10
90 x 10
85 x 10
75 x 10
75 x 10
75 x 10

DB Reverse Flys: (w/ new technique, see video below)
15's x 10
10's x 12
10'2 x 12
10's x 12
Super Set
DB Shrugs: (w/ 3 second squeeze)
65's x 20
75's x 15
85's x 10 drop to 55's x ?? drop to 45's x ?? drop to 35's x ??

Lat Pull Downs: (as wide as bar would allow w/ straps)
150 x 10
190 x 6
190 x 6
Super Set
Stiff Arm Pull Downs w/ Rope:
80 x 10
80 x 10
80 x 10

Prowler Sled w/ 90 lbs.:
70 yards x 2
40 yards x 4

Ok well I couldn't find the video on youtube to post. Saw it on BPak's FB, came across my feed the other day. Basically just a shoulder retraction before the reverse fly. Definitely added a nice tight pump right in the rear felt.
 
Had trouble getting started today. Maybe the early Valentine's "treat" took a little out of the tank, or missing the X Gels a bit. Things started moving, but did not feel strong on the dips at all.

Dips: (60 second rest)
BW x 10
+25lbs. x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
BW x 12
BW x 12
BW x 12
BW x 12
BW x 13

DB Curls: (alternating arm to 10, then 5 simultaneous Hammers)
25's x 10
30's x 10
35's x 10
35's x 10
30's x 10
30's x 10
30's x 10
25's x 10
25's x 10
25's x 10

Speed Bag for 1 minute between outset of curls.

French Press:
50 x 12
80 x 10
90 x 10
Super Set
Reverse Curls:
40 x 10
50 x 10
50 x 10

Tricep Rope Pull Downs:
80 x 12 drop to 60 to failure
90 x ?? drop to 50 to failure
90 x ?? drop to 50 to failure
50 x ?? a lot till pumped the F up!!
Super Set
Hanging Leg Raises:
12
10
10
10

12 minutes Incline Treadmill fast walk
 
Next 2 rotations of the 4 workouts are only 6 x 10's so a little extra weight can be loaded. And that concludes the GVT routine. Going to probably take a 4 day break from training and come back with a 5 day split. Can't say I'm not ready to mix it up. Did not progress on this round of GVT like I did my last one. Difference....Ostar1ne
 
Made a rig to pull instead of just pushing.
 

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Dma378 said:
Next 2 rotations of the 4 workouts are only 6 x 10's so a little extra weight can be loaded. And that concludes the GVT routine. Going to probably take a 4 day break from training and come back with a 5 day split. Can't say I'm not ready to mix it up. Did not progress on this round of GVT like I did my last one. Difference....Ostar1ne
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What are your cycle plans for the future?
 
Dma378 said:
Starting in April, Test E 12 weeks with 4 week DMZ kicker. Might finish with 4 weeks of Halo.
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Sounds good, starting again in April myself. Any certain lifting program you will be following on cycle?
 
yates84 said:
Sounds good, starting again in April myself. Any certain lifting program you will be following on cycle?
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Nothing specific. I will alternate between a 5-6 day split of 2 body parts per session. And throw in a couple weeks of 1 body part per session to hit each group thoroughly. I will usually start off with some power moves for strength followed by accessory moves for hypertrophy. And going to keep doing the HIIT 3-4 days a week.
 
What a killer session today. Yesterday was refeed day of 450 carbs at almost 5000 calories. As seen above, made a rig with an old belt for pulling the sled. Worked great, but had to keep checking the belt loops. Would suck balls if it broke mid-pull!!! Will get a real strap soon.

DB Press:
40's warm up
55's x 10
70's x 10
80's x 10
85's x 10
85's x 10
85's x 9

Kroc Rows:
75's x 12
110's x 8
145's x 6 PR
125's x 6

HS Wide Press:
45 on each side partials just for pump, partials at peak contraction, then partials at bottom to failure
65 on each side same way
65 on each side same way
Super Set
HS Iso Flat Chest Press:
45 each side, 1 arm at a time, hand positioned at neck like guillotine x 3 sets...8, 6, 6

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

Reverse Flys on Pec Deck:
55 x 12 w/ 3 second hold on each contraction x 4 sets

Sled Pulls:
+90lbs. x 80 yards x 2
+110lbs. x 70 yards x 2
+110lbs. x 50 yards x 2
 
Dma378 said:
I've never ran it. I have 1 bottle of Iron Flex Halo which is only 30 days worth at 50mg. Hardly worth anything on it's own. So I figure if I'm going to get the most out of it, might as well be with the Test.
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If your going to run it at 50mg for 30 days, I'd stack it with something else besides the Test..

Nice log by the way, motivation in here.
 
Skooter said:
If your going to run it at 50mg for 30 days, I'd stack it with something else besides the Test..

Nice log by the way, motivation in here.
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Perhaps I'll use it with the DMZ kicker at the front of the cycle. Will get more info as it gets closer. Thanks for the input, and thanks for joining.
 
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