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DMA's Never Satisfied Training Log

I had to google Kroc rows and tbh they don't look much different than a DB Row other than his shoulder roll, if you wanna call it that..
 
DB Rows I would say are more strict with form, bent over more parallel to the floor. Whereas with Krocs, I tend to have my upper body angled a little higher, other hand positioned on a rack or something instead of a bench, and less concerned with form. Not getting all crazy twisting the body or anything, but momentum and thrust can be utilized to pull as heavy of weight as possible.
 
[video=youtube;V6T5n79Srpk]https://www.youtube.com/watch?v=V6T5n79Srpk[/video]
I can say I do pull mine a bit higher than this. But I'm at 145's, not 210's!! My gym only goes up to 150's, so I'll soon be limited to adding reps. I have made 6 on each side my goal, and then once I can do 7 or 8 I jump up the next size DB. So 150's x 12 will be something to shoot for in the next couple months.
 
I hate doing legs coming off a rest day because I'm always ready to kill some pull ups or something. But once I got into it, I'm glad I was feeling fresh for a good leg sesh.

Smith Squats: (60 second rest)
135 x 10
155 x 10
185 x 10
195 x 10
205 x 10
215 x 10

SLDL: (90 second rest)
135 x 8
185 x 8
225 x 6
275 x 6
275 x 6

Lying Leg Curls:
55 x 10
70 x 10
70 x 10
70 x 10
70 x 10
Super Set
Calf Raises:
145 x ??
190 x ??
250 x ??
270 x ?? drop to 190 x ??
270 x ?? drop to 170 x ?? drop to 110 x ??

Leg Extensions:
70 x 10 w/ 5 second hold on every rep
70 x 10 " " " " "
70 x 10 " " " " "
70 x 10 " " " " "
Super Set
Hanging Leg Raises x 10, 10, 10, 10

10 minutes Max Resistance slow pace elliptical
 
Skooter said:
Odd question, but, How much water do you drink in a day and what other type of liquids do you consume daily?
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1-1.5 gal/day. And the only other drink I have on a daily basis is a couple cups of coffee with cream.

The only other drinks I have are a couple glasses of milk a week including with cereal on carb loading days. And the occasional iced tea if I eat out.

Literally 3-4 sodas a year. Few beers a month.
 
I'm the complete opposite. Nothing gets me going after a rest day than a leg WO. Strong SLDLs man.
 
Yeah, it's probably a good thing for me. My legs aren't weak by any means, but they could use some of that rested energy.
 
I like this 6 x 10 set up as it lets me add a little weight. Although I expected to be able to pull a few more pull ups than what I did.

Extra Wide Grip Pull Ups: (70 second rest)
BW x 6
+35lbs. x 4
+35lbs. x 3
+35lbs. x 3
BW x 5
BW x 5

OHP Behind Neck:
65 x 10
85 x 10
95 x 10
100 x 10
95 x 10
95 x 10

Unsupported T-Bar Row:
115 x 11
115 x 9
115 x 9
115 x 8
Super Set
Single Arm Cable Row:
80 x 12
100 x 10
100 x 10
100 x 10

DB Reverse Flys w/ Shoulder Retraction:
15's x 15
15's x 12
15's x 12
Super Set
Facepulls: (on seated cable row)
60 x 10
60 x 10
60 x 10
Can't do as much weight on here like this, but I like the angle much better

Sled Push:
+90lbs. 80 yards x 2
+90lbs. 50 yards x 2

Sled Pull:
+90lbs. 80 yards x 2
+140lbs. 60 yards x 2

Recomp effect is becoming more apparent everyday. Vascularity is up with fat reduction. Dropping about a pound a week.
 
Dma378 said:
That's exactly why I do it. I hold myself accountable to perform.
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That's a great way to put it. I gotta start logging all my cycles
 
yates84 said:
That's a great way to put it. I gotta start logging all my cycles
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For sure. As well as getting advice and pointers from all angles. Criticism comes as well. But how could I talk about trying to do something (at the moment it's recomping naturally), and not do what it takes for those results to happen? It makes my diet as well as training be on point.

By the way, I'll get some progress pics up this weekend. Goal is coming along. Hope to be to 10% BF naturally before I start next cycle. Sitting around 12-13 now.
 
Dma378 said:
For sure. As well as getting advice and pointers from all angles. Criticism comes as well. But how could I talk about trying to do something (at the moment it's recomping naturally), and not do what it takes for those results to happen? It makes my diet as well as training be on point.

By the way, I'll get some progress pics up this weekend. Goal is coming along. Hope to be to 10% BF naturally before I start next cycle. Sitting around 12-13 now.
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Hell yeah! I work out alone so some criticism would be nice. Ready to see those pics!
 
I've been doing only Stiff Legged Deadlifts lately and I used 255 for 3 sets of 5 I think. I believe you're quite a bit stronger than me so I think I'm doing them wrong.. Lol I try to only focus on my back with them though, so maybe I am doing something different. Knees are slightly bent and I just lower the bar past my knees and try and focus on my back, I feel it in my legs a little bit.
 
Those are heavy ass SLDL. I usually just stick to high rep at 225lb and my hamstrings die. I never considered it as a lift to go heavy on. I need to try.
 
I definitely put the intention of the lift in my Hams, Glutes, and Hips. Lower back only comes in at the top of the lift. It is my Hammy exercise of choice by far.
 
Early morning Arm Sesh:

Dips: (60 second rest)
BW x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 10
+45lbs. x 8

BB Curls w/ Fat Gripz:
55 x 10
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Tricep Rope Pull Downs:
100 x 12
120 x 10 drop to 90 to failure
120 x 8 drop to 80 to failure
120 x 7 drop to 70 to failure
Super Set
Single Arm High Cable Curls:
40 x 10
40 x 8
40 x 8
30 x 8

Incline Bench Skullcrushers w/ 70lbs. / Standing Concentration Curls w/ 30's / Ab Wheel...Giant Set x 3 rotations

14 minutes of 30 second sprint intervals on treadmill
 
Selfies suck. I'll get the wife to get a couple better back shots. But can see the vascularity in arms, Abs coming back, and chest getting tight. This is out of bed and flat.
 

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Looking beastly!
 
Looking great brother! Vascularity is there and the abs are showing! Nice work!
 
Yeah, its a hate but not hate feeling when you see these 17yr old kids at the gym shredded like crazy and youre over here just like, id love to see that muscle. But good thing mine are bigger haha just cant see em! We will cut into monsters my friend.
 
mgkoret said:
Yeah, its a hate but not hate feeling when you see these 17yr old kids at the gym shredded like crazy and youre over here just like, id love to see that muscle. But good thing mine are bigger haha just cant see em! We will cut into monsters my friend.
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Who cares how cut you are when you look like a ***** with your t shirt on is my mentality
 
Always wished I were 6 foot. Although that goal of 200-8/10% may be a longer term goal than next cycle goals. Next cycle will be continued recomp throughout the Summer. Fall/Winter cycle will be bulk, so maybe a year from now that goal will start to be a reality. This past year I added almost 20 pounds to my frame, but that was 3 cycles. I was 180 pounds at about the same BF I am now last March.
 
Dma378 said:
Always wished I were 6 foot. Although that goal of 200-8/10% may be a longer term goal than next cycle goals. Next cycle will be continued recomp throughout the Summer. Fall/Winter cycle will be bulk, so maybe a year from now that goal will start to be a reality. This past year I added almost 20 pounds to my frame, but that was 3 cycles. I was 180 pounds at about the same BF I am now last March.
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I always wanted that 6"0 mark myself lol

20lbs is a solid achievement in a year brotha, even cycling... Good stuff..
 
5'11 190 under 14%bf is pretty damn solid, glad to see the awesome progress you've made some great changes in the last year bro im proud as hell for ya, congratulations!!!! by the end of this year your really going to be a scairy guy to run into in a dark alley, even right now your almost solid as concrete I like how your chest has come out you can really see the inner pec definition really poppin out like jagged teeth. that's when you know either someone is genetically gifted or just kicking some serious ass.
 
KilaCali said:
5'11 190 under 14%bf is pretty damn solid, glad to see the awesome progress you've made some great changes in the last year bro im proud as hell for ya, congratulations!!!! by the end of this year your really going to be a scairy guy to run into in a dark alley, even right now your almost solid as concrete I like how your chest has come out you can really see the inner pec definition really poppin out like jagged teeth. that's when you know either someone is genetically gifted or just kicking some serious ass.
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Thanks my man. Good thing I'm such a nice guy (nowadays) LOL!!!
 
Dma378 said:
So what did you decide on? Logging?
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Test E 500mg
Proviron 75mg until gone
Anadrol weeks 1-4 60-100mg ED
DMZ start at week 8 or 10 / 20-40mg
D1M start at week 8 or 10 / 30-40mg

I'll go by feel on the Anadrol dose because it's my 1st time using it... I'll start at 60mg and adjust..

DMZ I have Olympus Labs dosed 20mg, I wish it was in 10mg just like the D1M is...
I'd like to run them both at 30mg to start, we'll see.. I may just run 20mg of DMZ & 40mg D1M..

Probably go 20 weeks an throw up a log...
 
I'm sitting at 172 at 12% now. Long term goal within the next 3-4 years is 190 7%! And benching 315 x 5. That's all I want out of life haha
 
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