DMA's Never Satisfied Training Log

hairygrandpa said:
Elvis?

Jezus, WTH ? LOL

Why?
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Don't knock the King. Long live the King! Lol

Danny boy for DMA. The line in the song "the pipes, the pipes are calling", I always pretended it meant "the iron is calling me".

Don't mind me, I'm just low on carbs today. :]
 
Not to knock the King, but that was painful. Hold on I need to reset...

[video=youtube;fcKUnQT47FM]https://www.youtube.com/watch?v=fcKUnQT47FM[/video]


...ok, all better.
 
Back at it this morning after a rest day yesterday. Starting to feel like a million bucks. Digging the Test + Epiandro. DHT is my friend. And while it's not quite Masteron, I feel it. Trying not to be a creep in the gym, but the libido is strong!!!

12 minutes Jump Rope / Speed Bag

Squats:
135 x 10
185 x 10
225 x 8
275 x 8
315 x 6
315 x 6
315 x 1 (back got tight between sets, so it said stop)

Calf Press:
100 x 30
115 x 30
115 x 30
115 x 30
115 x 30
Super Set
Cable Crunch w/ Rope:
150 x 15
160 x 15
170 x 12
180 x 12
190 x 12

20 minutes moderate pace Stairs
 
Some good work in here and way to listen to your body on that last set of squats. No use pushing your luck there.
 
Misfit28 said:
Absolutely! I can't even do Squats right now due to my Achilles problems, but they seem to hurt my back when I go heavy.
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The pain in the back is most likely a direct result of your tight ankles. You need to work on that mobility especially if your Achilles hurt. You don't want a tight Achilles tendon, those bastards can snap on you just hopping down off of a stair or box. Once that happens things won't ever be the same. Work on that ankle mobility and it could free up a whole new freedom of movement for you.
 
MrKleen73 said:
The pain in the back is most likely a direct result of your tight ankles. You need to work on that mobility especially if your Achilles hurt. You don't want a tight Achilles tendon, those bastards can snap on you just hopping down off of a stair or box. Once that happens things won't ever be the same. Work on that ankle mobility and it could free up a whole new freedom of movement for you.
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Yeah, I have bone spurs at the insertion of the tendon on both heels. Hurts like a bastard, lol.

I know it is from my calves and ankles being way too tight. My whole posterior chain is way too tight. I really need to work on the mobility stuff.
 
Actually woke up before the alarm this morning feeling rested and ready to rock. Old man takes until Friday to catch up from previous weekend LOL.

So made it in the gym with a few more minutes than I have had in a few weeks. It was nice.

PUSH

15 minutes Interval Sprints High Intensity

Incline BB Bench Press:
95 x 14
135 x 12
185 x 8
185 x 8
185 x 8
185 x 8

Cable Crossover (weight each side):
90 x 12
100 x 12
100 x 10
100 x 10
100 x 8

HS Plate Loaded Shoulder Press (weight each side):
35 x 15
45 x 15
55 x 12
60 x 12
60 x 12
Super Set
Tricep Push Down:
130 x 12
Reverse Grip 90 x 12
150 x 12
Reverse Grip 90 x 12
170 x 10

Overhead DB Ext:
50 x 10
50 x 10
50 x 10
with Speed Bag between sets

Triceps pumped so hard my biceps were pumped and tight!!

12 minutes moderate pace incline walk
 
That looks like a really fun workout. No frills just crushing some good old volume and getting pumped to the gills.
 
MrKleen73 said:
That looks like a really fun workout. No frills just crushing some good old volume and getting pumped to the gills.
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I have kind of simplified my workouts and I like it. Making sure I get in some cardio has forced me to do so.

That being said, I already have a new split structured. It is a modified GVT with 2 days of Strength. It is the same routine I did on my last cut and had my physique the best it's ever been. Now I don't plan to start cutting until April or so, but may start this routine sooner

I won't put it in days of the week, just 5 workouts that will rotate in this order, whatever day they land on will result from whatever days I take off.

Dips x 10
Shoulder Press variation x 10
Side Lateral variation

Pull Ups x 10
Curls variation x 10
Rear delt variation

Squats x 10
Chest Press variation x 10
Calves

Power Row
High Pulls or Clean and Press
Heavy Biceps

Heavy Deads or Squats
Heavy Chest
Heavy Triceps

Still simple but getting in volume and strength. I have found that this is doing me better than a bunch of super setting accessory movements.
 
Looks like a solid program to follow. There is something to be said about not having to put yourself through the ringer every time you step into the gym. W Sometimes straight sets and a volume or intensity focus is just what the doctor ordered.
 
Dma378 said:
I have kind of simplified my workouts and I like it. Making sure I get in some cardio has forced me to do so.

That being said, I already have a new split structured. It is a modified GVT with 2 days of Strength. It is the same routine I did on my last cut and had my physique the best it's ever been. Now I don't plan to start cutting until April or so, but may start this routine sooner

I won't put it in days of the week, just 5 workouts that will rotate in this order, whatever day they land on will result from whatever days I take off.

Dips x 10
Shoulder Press variation x 10
Side Lateral variation

Pull Ups x 10
Curls variation x 10
Rear delt variation

Squats x 10
Chest Press variation x 10
Calves

Power Row
High Pulls or Clean and Press
Heavy Biceps

Heavy Deads or Squats
Heavy Chest
Heavy Triceps

Still simple but getting in volume and strength. I have found that this is doing me better than a bunch of super setting accessory movements.
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This looks awesome. I may have to borrow it when I need a break from PHAT.
 
Dma378 said:
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I will also be using Osta again at the first portion of this cut. Again with the 11 oxo, but also 7 keto and Test. That cut was done at 2700 cals. Think I can do it at 3000+ this time.
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I like that mix of compounds for your cut! Should be an effective and simple cycle with low sides. Test @ 300-400?
 
Toren said:
I like that mix of compounds for your cut! Should be an effective and simple cycle with low sides. Test @ 300-400?
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Test at around 325. Will do .7ml e4d

Osta 25 and 30
Don't know the 11/7 dose yet

Man looking at my after pics in that log makes me want to start now. But mind isn't ready yet.

.....sooooooon
 
Dma378 said:
Test at around 325. Will do .7ml e4d

Osta 25 and 30
Don't know the 11/7 dose yet

Man looking at my after pics in that log makes me want to start now. But mind isn't ready yet.

.....sooooooon
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It's the constant give and take with bulking and cutting. Eventually with enough hard work, you'll have the best of both worlds at the same time. Gotta love the chase.
 
3000 sounds like a good number to start the cut. I may even try to start even higher, 32,3300 and give it two weeks and see how things work out. I nearly died when i was only eating 2500 and i feel like when i did that, i lost alot of size. Everyone's different but i always opt for eating as much as i can possibly get away with.
 
Toren said:
It's the constant give and take with bulking and cutting. Eventually with enough hard work, you'll have the best of both worlds at the same time. Gotta love the chase.
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This is why it's best to do the endless recomp Some programs call for an all out bulking binge fest though.
 
Gutterpump said:
This is why it's best to do the endless recomp Some programs call for an all out bulking binge fest though.
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I hear ya. No matter what compound I take or the amount of food I eat, my cycles always end up being a recomp. I just categorize my recomps as dirty and clean now. Lol.
 
Right now I'm not doing anything. I eat clean as I prep every week. But I'm not counting at all. If I want nachos, I'll eat nachos
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But I agree pfresh when I do start counting again I will start at 3300 and assess after a couple weeks.

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I think I need to make some nachos with spicy taco-seasoned ground beef on top! Drooling over here.

Lookin' thick bro!
 
Gutterpump said:
This is why it's best to do the endless recomp Some programs call for an all out bulking binge fest though.
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Yeah all out intentional binge feats can get out of hand fast. Even just stopping tracking has gotten rather soft in about 5 weeks of it. Although there are some benefits as well.
 
Dma378 said:
Yeah all out intentional binge feats can get out of hand fast. Even just stopping tracking has gotten rather soft in about 5 weeks of it. Although there are some benefits as well.
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I binge all the time. I went off the rocker tonight, ate 3/4s of a large pizza with chicken, spinach and pineapple and a half dozen donuts from tim hortons. 2 Boston creme, 2 vanilla dipped strawberry filled and two strawberry blossoms. I didn't blow my calories ( ended the day at 4052) but i definitely didn't hit my macros. Way too much fat today, (155 grams) and too little protein (181 grams). It was a damn fun ride though. I did read on flex online i believe,that a few times a week you should drop your protein down to .8 grams per pound of body weight. That was my intention, honest, i wasn't acting like a run away fat kid at a buffet.
 
pfresh said:
I binge all the time. I went off the rocker tonight, ate 3/4s of a large pizza with chicken, spinach and pineapple and a half dozen donuts from tim hortons. 2 Boston creme, 2 vanilla dipped strawberry filled and two strawberry blossoms. I didn't blow my calories ( ended the day at 4052) but i definitely didn't hit my macros. Way too much fat today, (155 grams) and too little protein (181 grams). It was a damn fun ride though. I did read on flex online i believe,that a few times a week you should drop your protein down to .8 grams per pound of body weight. That was my intention, honest, i wasn't acting like a run away fat kid at a buffet.
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Oh yeah, binged today for sure. We got a new Ninja the other day and the wife and I made fresh salsa, guacamole and mango margaritas for the NHL All-Star skills competition ;)
 
pfresh said:
I binge all the time. I went off the rocker tonight, ate 3/4s of a large pizza with chicken, spinach and pineapple and a half dozen donuts from tim hortons. 2 Boston creme, 2 vanilla dipped strawberry filled and two strawberry blossoms. I didn't blow my calories ( ended the day at 4052) but i definitely didn't hit my macros. Way too much fat today, (155 grams) and too little protein (181 grams). It was a damn fun ride though. I did read on flex online i believe,that a few times a week you should drop your protein down to .8 grams per pound of body weight. That was my intention, honest, i wasn't acting like a run away fat kid at a buffet.
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Misfit28 said:
Oh yeah, binged today for sure. We got a new Ninja the other day and the words and I made fresh salsa, guacamole and mango margaritas for the NHL All-Star skills competition ;)
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Well you guys made up my mind for me. Dessert is calling my name
 
I guess I'm the odd guy out, dessert never really sounds appealing to me, even on a bulk. I do love ice cream though, but I hardly ever crave it.

Chips and queso and nachos is where I lose all self control. Lol
 
rascal14 said:
I guess I'm the odd guy out, dessert never really sounds appealing to me, even on a bulk. I do love ice cream though, but I hardly ever crave it.

Chips and queso and nachos is where I lose all self control. Lol
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Beer, chips and salsa and queso would be my go to cheat man. I rather eat a disgustingly large slab of steak than sweets. I don't like sweets
 
You guys are silly. I eat it all. Steak, sweets, the plate...
 
rascal14 said:
I guess I'm the odd guy out, dessert never really sounds appealing to me, even on a bulk. I do love ice cream though, but I hardly ever crave it.

Chips and queso and nachos is where I lose all self control. Lol
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Not the odd guy, I'm not big into sweets either. Jasmine rice is my biggest vice somehow.
 
rascal14 said:
I guess I'm the odd guy out, dessert never really sounds appealing to me, even on a bulk. I do love ice cream though, but I hardly ever crave it.

Chips and queso and nachos is where I lose all self control. Lol
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That's what it was, super fudge ice cream.

Glad you're back buddy!!
 
So after all the talk about tracking, I put the app back on my phone last night. Just to start getting myself back in the mental game a bit and perhaps be a little more responsible with my food. While a break is nice, it eventually becomes harder for us obsessed sickos to be disconnected from it.

Got in a good pull sesh yesterday. Been a while since I'd gone max weight on Krocs and reps are down a few.

PULL

15 minutes Max Resistance elliptical, slow and grinding.

Kroc Rows:
75 x 12 each side
115 x 12
150 x 8
150 x 8

Lat Pull Downs:
140 x 12
170 x 10
190 x 10
210 x 8
210 x 8
Super Set
Stiff Arm Pull Down:
80 x 12
80 x 12
80 x 12 (3 sets only)

Snatch Grip High Pulls:
135 x 8
135 x 8
185 x 7
185 x 6
Super Set
Spider Curls:
50 x 10
50 x 10
50 x 10 (3 sets only)

Single Arm Hercules Curls:
45 x 12 each side non-stop x 4

Preacher Machine Curl:
70 x 10 drop to 40 x 5
40 x 15
40 x 15
40 x 15
Super Set
Glute Ham Raises x 12 x 4
 
Ok, so just talking about the new routine and tracking calories has got me all pumped to get to it. Started new routine today.

Haven't used a PWO the last 2 workouts. Just a good strong coffee and some Hydro3 for pump. Has felt just fine.

Freaking chain-belt clip was broken, so couldn't add any weight to the dips. Gave it to the employee, hopefully they get it replace ASAP.

13 minutes Moderate resistance Elliptical

Dips (strict 60 second rest):
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 12
BW x 12

DB Shoulder Press (60 second rests):
35's x 10
40's x 10
45's x 10
45's x 10
45's x 10
40's x 10
35's x 10
35's x 10
35's x 10
35's x 12

DB Side Laterals:
10's x 20
10's x 20
10's x 20
10's x 20
Super Set
Side Bends w/ 45lb. Plate 4 x 12 each side

15 minutes moderate pace Incline Walk

The pump was so sick in my shoulders. Made even holding the 45lb. plate almost painful. Looking forward to this routine and dialing back in the diet!!
 
Nice routine!
I'm on a similar regime. Doing 6 sets x 10 reps of each exercise with 40 seconds pause + 2 rest pause sets with10 seconds pause, all with moderate weights.
Feeling awesome on this cut. Most importantly, no injuries and fat is melting steadily.
 
hairygrandpa said:
Nice routine!
I'm on a similar regime. Doing 6 sets x 10 reps of each exercise with 40 seconds pause + 2 rest pause sets with10 seconds pause, all with moderate weights.
Feeling awesome on this cut. Most importantly, no injuries and fat is melting steadily.
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Awesome man!! I should probably try some rest/pause sets.
 
IMHO, volume training aids a lot for fat loss. It's almost like cardio. Dma378 , do you also feel the pump longer, way after gym?
 
Dma378 said:
Yeah all out intentional binge feats can get out of hand fast. Even just stopping tracking has gotten rather soft in about 5 weeks of it. Although there are some benefits as well.
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I once did a peanut butter n jelly test/deca cycle years ago, was the biggest I'd ever been, and was eating everything in site...while also drinking a gallon of whole milk a day. Was pretty bloated but damn I got huge lol... I felt like I was wearing armor most days getting out of bed, wasn't used to the new size yet! Lol

These days I keep carbs to a minimum most of the day and then have a lil carb binge post workout at night, while refeeding on the weekend. Works well
 
Loving the pump!! But I'll tell you doing sprints at 230lbs. is hard on the knees and shins. Ok, 228, down a couple.

15 minutes High Intensity Interval Sprints

Pull Ups (60 second rest):
BW x 5 x 10 sets (also a challenge at 228 LOL)

DB Reverse Flys:
30's x 15
35's x 13
35's x 13
35's x 12 drop to 20's x 10
35's x 12 drop to 20's x 10

DB Hammer Curls (45 second rests):
30's x 10
35's x 10
35's x 10
35's x 10
35's x 10
30's x 10
25's x 10
20's x 10
20's x 10
20's x 10

Glute Ham Raises 4 x 15

Concentration Curls / Speed Bag x 3 Rotations

9 minutes fast flat walk
 
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