DMA's Never Satisfied Training Log

Misfit28 said:
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 ;)
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Dma378 said:
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.
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You would have probably been way better off going to Home Depot and buying a 3 dollar clip so you can use it next time. They will probably never fix that on their own... You might want to just go grab one and take it up there.

Dma378 said:
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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Nice work I can see why you would have a massive pump here too. Those pull ups every minute at a higher body weight are brutal!!!!
 
Dma378 said:
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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Some update there mate! progression pics? if any :)
 
Hory Shet!! Almost passed out and puked in the gym this morning. I'm confused where this intensity is coming from, I mean ok it could be the Test and Epiandro, but seriously no PWO all week and killing it. Sweaty, pumped, focused and motivated. And feel no loss of endurance or strength. Gotta thank my man yates84 for the idea. If he can go without PWO, so can I LOL
Maybe they will actually work again soon.

I will definitely switch the order of this workout next time to Squats before Bench. Think that's what got me woozy, filled the chest up with so much blood, then proceeded to drain it to the legs. Bro-science says so. Plus chest was so pumped I could barely put my hands to bar on squats.

Weight was 226.8 this morning without a BM. Only a couple draining pees.

20 minutes increasing intensity Stairs

Bench Press (60-70 second rests):
135 x 10
155 x 10
175 x 10
185 x 10
185 x 10
185 x 10
165 x 10
155 x 10
135 x 10
135 x 10

Squats (60 second rests):
135 x 10
135 x 10
185 x 10
185 x 10
225 x 10
225 x 10 (this is where I had to sit for about 3-4 minutes and slow down)
225 x 10
225 x 10

Calf Press:
100 x 35
130 x 25
130 x 25
145 x 15 drop to 85 x 15 drop to 55 x 15
Super Set
Cable Crunches w/ Rope:
140 x 15
160 x 15
180 x 15
200 x 12
 
Nice work but I think it was just the high reps and sets on the squats with 60 seconds rest that did it. You do all those squats before chest you may be fighting off the urge to puke as you are trying to bench.
 
Rest day today. Eats clean at maintenance for 4 days, loses almost 5 lbs. 225.2 this morning. I can feel it in the length of pees I'm taking, it's like my body is just draining the excess water held by eating crap. Abs said hello today. Oh muscle mass, you sure do make things easy...
 
No doubt that is a huge benefit of extra muscle. I am trying to figure out if I am going to go ahead and work my way down under 200 for when I plan to do a PL meet. Get at the weight and get strong there. I know the extra muscle will help rip that fat up when I put the pedal to the metal. I should be pretty damn lean at 200 would be an awesome place to hang out, look good and be strong.
 
MrKleen73 said:
No doubt that is a huge benefit of extra muscle. I am trying to figure out if I am going to go ahead and work my way down under 200 for when I plan to do a PL meet. Get at the weight and get strong there. I know the extra muscle will help rip that fat up when I put the pedal to the metal. I should be pretty damn lean at 200 would be an awesome place to hang out, look good and be strong.
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I'm thinking we'll probably look about the same if I'm at 210, just a height difference. That I think is where I want to get to maintain through the Summer. Will probably be around 10% at 210. And see if I can add a few LEAN lbs. once I get there.
 
Dma378 said:
I'm thinking we'll probably look about the same if I'm at 210, just a height difference. That I think is where I want to get to maintain through the Summer. Will probably be around 10% at 210. And see if I can add a few LEAN lbs. once I get there.
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Yeah I think so too. Quality not quantity at this point. Just perfect it if you have enough size. We are big enough now we don't have to build build build!!! We can just focus on performance, conditioning or targeting a weak point to bring more balance to the size we have. Chasing numbers on the scale not so much of a factor once close to your ideal size.
 
MrKleen73 said:
Yeah I think so too. Quality not quantity at this point. Just perfect it if you have enough size. We are big enough now we don't have to build build build!!! We can just focus on performance, conditioning or targeting a weak point to bring more balance to the size we have. Chasing numbers on the scale not so much of a factor once close to your ideal size.
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One day I'll get to that point, and it will be awesome! :)

You guys are great inspiration for me!
 
MrKleen73 said:
Yeah I think so too. Quality not quantity at this point. Just perfect it if you have enough size. We are big enough now we don't have to build build build!!! We can just focus on performance, conditioning or targeting a weak point to bring more balance to the size we have. Chasing numbers on the scale not so much of a factor once close to your ideal size.
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215 at 10% is my ultimate goal. I think I'm almost there!!

Misfit28 said:
One day I'll get to that point, and it will be awesome! :)

You guys are great inspiration for me!
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Thanks man!! Really do appreciate that.
 
Dma378 said:
215 at 10% is my ultimate goal. I think I'm almost there!!



Thanks man!! Really do appreciate that.
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My ultimate goal was 205 @ 8%, however now I would say 195-205 & 8-10% it is a wide weight range, but more so the consideration would be where am I both fastest, and strongest at. Obviously I will be stronger heavier but at some point the weight slows you down too. So my goal will be to find the apex of those two characteristics and try to stay in that range more than a specific weight and body fat composition.
 
Nice Power sesh today. Woke at 225.0, even after a rest day where I ate over my carbs and under my protein. Morning lethargy seems to be disappearing.

14 minutes Jump Rope / Speed Bag

Pendlay Rows:
135 x 8
185 x 8
225 x 6
275 x 5
295 x 4 PR BamBam0319 that was it, 315 is not happening yet!! Sooooonn...

Standing OHP:
135 x 8
155 x 6
165 x 5
165 x 5
165 x 4

Snatch Grip High Pulls:
135 x 8
155 x 8
165 x 8
165 x 8

BB Curls:
75 x 8
75 x 8
95 x 7
95 x 7
95 x 6
Super Set
DB Shrugs:
115's x 12
115's x 12
115's x 12
75's x 15
75's x 15

14 minutes High Incline Fast Pace Walk
 
Yeah buddy!! It's right around the corner man, when I did it the first set was iffy, didn't really have the form down. The second time around, I was like f*ck it this is gonna happen and I knocked out 5 reps like butter. It's all in your head!
 
Shoot 295x4 is a damn good Pendlay Row. No that was it about it. Of course we all desire to break that 3 wheels barrier on upper body lifts. That or the 2 plates on standing shoulder press.
 
MrKleen73 said:
Shoot 295x4 is a damn good Pendlay Row. No that was it about it. Of course we all desire to break that 3 wheels barrier on upper body lifts. That or the 2 plates on standing shoulder press.
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Hear the monsters talk...
I'm trying to brake the barrier of ONE plate on standing shoulder press, hehehe.
 
hairygrandpa said:
Hear the monsters talk...
I'm trying to brake the barrier of ONE plate on standing shoulder press, hehehe.
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Core work, core work and core work will be what closes the gap between your standing and seated shoulder press numbers. Remember not to over arch your back, keep abs and glutes tight and no arch in lower back just neutral position with thoracic extension instead of an arched lower back being what helps the bar clear your face in the push portion.
 
MrKleen73 said:
Core work, core work and core work will be what closes the gap between your standing and seated shoulder press numbers. Remember not to over arch your back, keep abs and glutes tight and no arch in lower back just neutral position with thoracic extension instead of an arched lower back being what helps the bar clear your face in the push portion.
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Good info here!

I probably should cut off my beard , the bar would go easier past my chin, hehehe.
 
MrKleen73 said:
Core work, core work and core work will be what closes the gap between your standing and seated shoulder press numbers. Remember not to over arch your back, keep abs and glutes tight and no arch in lower back just neutral position with thoracic extension instead of an arched lower back being what helps the bar clear your face in the push portion.
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I also find using my traps at the top helps a lot. Almost "shrugging" the weight up.

Another change that I made was to switch to a thumbless grip and use my lats "like a shelf", as recommended by Wendler.

Also, using a belt can help you get that tighter core and will strengthen it over time. It worked for me anyway :)
 
MrKleen73 said:
Yeah I think so too. Quality not quantity at this point. Just perfect it if you have enough size. We are big enough now we don't have to build build build!!! We can just focus on performance, conditioning or targeting a weak point to bring more balance to the size we have. Chasing numbers on the scale not so much of a factor once close to your ideal size.
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I can't wait to get the size you guys have
 
So I woke at 223 this morning. That's 7lbs. in 6 days with barely even trying. 3000-3100 cals/day, not starving by any means. But starting workouts with HIIT and finishing with something steady. Also throwing in more ab work. And the volume training change. But it's no mental effort at all. I am very excited where this is going. The next 2 days are rest days, so will overshoot my cals today, and hold tight next 2.

15 minutes Intense Interval Sprints

Front Squats:
135 x 8
185 x 8
225 x 4
225 x 4
225 x 4
225 x 4

Incline Bench Press:
95 x 15
135 x 12
185 x 10
205 x 6
205 x 6
205 x 6

Skullcrushers:
70 x 12
90 x 10
90 x 10
90 x 10
Super Set
Decline Sit-Ups Straight and w/ Twist x 4 sets to failure

Speed Bag / DB Tricep Kickbacks (25 x 15 each side) / Side Bends w/ 55lb. DB x 3 Rotations

10 minutes Steady Hands Free Elliptical

So I'm driving to Cali tomorrow to handle some business Monday morning early, so I will be watching the Super Bowl either by myself in my hotel, or I'll find a local bar in San Bernardino to watch it with some strangers.

Let's Go Manning!!!
 
Dma378 said:
So I woke at 223 this morning. That's 7lbs. in 6 days with barely even trying. 3000-3100 cals/day, not starving by any means. But starting workouts with HIIT and finishing with something steady. Also throwing in more ab work. And the volume training change. But it's no mental effort at all. I am very excited where this is going. The next 2 days are rest days, so will overshoot my cals today, and hold tight next 2.

15 minutes Intense Interval Sprints

Front Squats:
135 x 8
185 x 8
225 x 4
225 x 4
225 x 4
225 x 4

Incline Bench Press:
95 x 15
135 x 12
185 x 10
205 x 6
205 x 6
205 x 6

Skullcrushers:
70 x 12
90 x 10
90 x 10
90 x 10
Super Set
Decline Sit-Ups Straight and w/ Twist x 4 sets to failure

Speed Bag / DB Tricep Kickbacks (25 x 15 each side) / Side Bends w/ 55lb. DB x 3 Rotations

10 minutes Steady Hands Free Elliptical

So I'm driving to Cali tomorrow to handle some business Monday morning early, so I will be watching the Super Bowl either by myself in my hotel, or I'll find a local bar in San Bernardino to watch it with some strangers.

Let's Go Manning!!!
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Starting the cut nice and early i see, should be able to coast along right down to ten percent or less for summer time with ease. Best way of doing it.
 
pfresh said:
Starting the cut nice and early i see, should be able to coast along right down to ten percent or less for summer time with ease. Best way of doing it.
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Shoot it's just kind of turning into it already. I was just trying to clean it up a bit. But yeah if I can get the ball rolling sooner will make real go-time easy in a few months. I mean my TDEE is 2800 according to IIFYM, and 3200 according to another calculator I use. So eating right around there.

Not gonna lie bro, your log inspires me a bit. Have been doing HIIT before weights for the first time in years as a result of reading your workouts.
 
Dma378 said:
Shoot it's just kind of turning into it already. I was just trying to clean it up a bit. But yeah if I can get the ball rolling sooner will make real go-time easy in a few months. I mean my TDEE is 2800 according to IIFYM, and 3200 according to another calculator I use. So eating right around there.

Not gonna lie bro, your log inspires me a bit. Have been doing HIIT before weights for the first time in years as a result of reading your workouts.
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I picked that up from the carb backloading e book. Talks about the boost in growth hormone levels by doing cardio pre instead of post. I really like that eating style, seems to work really well for me, you ever look into carb backloading? i dont call it a diet because its not really a diet, just a slight modification on how you eat. Its very flexible though, not gonna lie, i ate 3/4s of a pumpkin pie tonight with caramel pecan ice cream on the side.
 
Misfit28 said:
I also find using my traps at the top helps a lot. Almost "shrugging" the weight up.

Another change that I made was to switch to a thumbless grip and use my lats "like a shelf", as recommended by Wendler.

Also, using a belt can help you get that tighter core and will strengthen it over time. It worked for me anyway :)
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Absolutely the upper traps are actually more of a pushing muscle that pulls as well. They are made up of more explosive type fibers which is why they grow so well on hormones. The traps are actually what gets the bar out of the bottom on your overhead pressing when you do full ROM pressing. It initiates with the traps, then delts take over about 2-3 inches up.

I think the belt can help you lift more while slowly increasing back strength. However working without a belt would strengthen your back much more and more quickly. The belt allows you to handle weights your back is too weak too fully support when beginning and that is what you experienced. Your back slowly got strong by the resistance of the lifts. However if you had started lighter and increased without a belt your back would have progressed faster.

pfresh said:
And thanks bro, i learn so damn much in this log here. You and mr.Kleen have got sh** figured out.
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Gracias Sir! Also yes I do like the CBL style of eating. However I learned that carb sensitive people still need to show restraint with it. I don't follow any one specific methodology of eating now. I am a dietary agnostic so to speak. However I fully believe that limiting carb intake to the peri workout window is hugely important for anyone who is carb intolerant, and concerned with composition.
 
Couldn't believe it. Weight belt with chain was already fixed at the gym. Felt good after a couple days off. Kept cals at under 3000 both days and was pretty sedentary driving for 6 hours both days.

Woke at 224 this morning all full and ready to expend some glycogen!!

12 minutes Maximum Resistance Elliptical

Dips (60 second rests):
BW x 10
BW x 10
+25lbs. x 10
+25lbs. x 10
+25lbs. x 10
+25lbs. x 10
+25lbs. x 10
+25lbs. x 10
BW x 10
BW x 10

Standing OHP (60 second rests):
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10

1 Arm Leaning Side Laterals:
20 x 12 each side
15 x 15
15 x 15
15 x 15
Super Set
Decline Sit-Ups x 4 sets to failure

13 minutes slow/moderate Stairs

Killer pump in the shoulders with the 10 x 10 OHP.
 
Nice work!!!!
 
Not much to report. Feeling a little bloated yesterday and this morning. I can always tell by how easy my wedding ring moves on my finger. Along with a double-chin feeling LOL. I'm sure it will come draining out in the next day or so.

Nice session this morning, killer pump.

16 minutes Jogging Intervals

Pull Ups (60 second rests):
BW x 6, 5, 5, 5, 5, 5, 5, 5, 5, 4

Preacher Machine Curls (50 second rests):
70 x 10
70 x 10
70 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 12

DB Reverse Flys:
15's x 25
15's x 25
15's x 25
15's x 25
Super Set
Concentration Curls:
30 x 8 each side
30 x 8
30 x 7
30 x 7

Oblique Crunches on Roman Chair 4 sets x 15 each side

10 minutes Incline Walk
 
Why are you doing more low intensity cardio? How does it differ exactly from HIIT? Just wondering because I need to start implementing some soon.

I was thinking about just slowly running/jogging more and more each time, 1/4 mile then slowly move up to 1/2,3/4, something like that, and possibly alternating that and the stairs.
 
rascal14 said:
Why are you doing more low intensity cardio? How does it differ exactly from HIIT? Just wondering because I need to start implementing some soon.

I was thinking about just slowly running/jogging more and more each time, 1/4 mile then slowly move up to 1/2,3/4, something like that, and possibly alternating that and the stairs.
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I usually do HIIT. Just didn't feel it this morning so just jogged instead of sprints. My knee has been screaming at me a bit the last couple days. Still is while I sit at work!!

I start with about 15 minutes HIIT and finish with something low intensity just to cool down.
 
Dma378 said:
I usually do HIIT. Just didn't feel it this morning so just jogged instead of sprints. My knee has been screaming at me a bit the last couple days. Still is while I sit at work!!

I start with about 15 minutes HIIT and finish with something low intensity just to cool down.
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Talking about knees...
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I have some on it's way, ... try we must, young Padawan ...
 
Still holding a lot of water. Carbs have been around 250 every day, so not crazy high or anything. And just looking at my tracker I have gone way over my sodium regularly. So I will try and see where it's coming from in my diet. But still hit a dose of Exemestane 2 days in a row.

Jump Rope / Ab Wheel / Speed Bag x 3 Rotations (12 minutes)

Deadlifts (90 second rests):
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

HS Incline Press (weight each side):
57 x 15
82 x 10
92 x 10
102 x 10
112 x 8
112 x 6
102 x 5
92 x 6
82 x 6
57 x 6 .....and toast

Calf Press:
85 x 30 x 5 sets (3-way, toes straight, out, in)

10 minutes moderate incline walk
 
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