DMA's Never Satisfied Training Log

Dma378 said:
I'm really loving it. My triceps are totally thrashed from that seated overhead extension machine yesterday.

So I've never done the tire and sledge, what does that work? Shoulders? Back? Both? Probably arms too
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Really everything, it is a total body movement but your core will get great work from it. Your lats, obliques, abs,erectors, serratus, delts - all heads, triceps, and forearms get worked with them Your legs are not going to get a ton as they are basically the stabilizers in that movement, but from your hip flexors and up are going to get a nice workout from them.
 
Is it the bad ass massage chair one? Those are the best! No paint the buffer polish lasts longer!
 
About blew a gasket this morning. So I've been going to this other location for my gym. I love this gym because they're the only ones around me that are open at 4:00am. The one I have been going to for a couple years, the guy is always early and doors are open at 3:50 everyday. Well I sat at the other location until 4:25 this morning with no one showing up to open!!! I was livid. PWO kicked in as I sat, waiting, steaming. Along with a few other cars I finally pulled out and cruised up to my old location. And crushed a solid session.

DB Rows:
75 x 15 each side
105 x 12 each side
115 x 12 each side
115 x 10 each side
105 x 10 each side
Super Set
Seated Cable Row:
130 x 12
130 x 12
130 x 12
130 x 12
130 x12
Super Set
Lat Pull Down:
130 x 10
130 x 10
130 x 8
130 x 8
130 x 8

HS Low Row (weight each side):
50 x 15
60 x 12
85 x 10
85 x 10
85 x 10

Pec Deck Flys:
145 x 12
145 x 12
145 x 10 drop to 85 to failure
145 x 10 drop to 85 to failure
Super Set
HS Incline Press (4-0-4-0 tempo):
100 to failure
100 to failure
100 to failure
100 to failure

40 minutes Incline Walk
 
Gym closed and pre kicked in... thats how bad things happen to stupid people that get in the way
 
Gains wait for no man.
 
That would really piss me off!!!!
 
MrKleen73 said:
That would really piss me off!!!!
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Yeah, so I called them middle of the day yesterday to make sure someone was going to be on time this morning. General Manager said he's handling the situation!! Needless to say I pulled up at 3:55 this morning and lights were on and door open.
 
Finally feeling like I'm getting back to pre-vacation and even pre-Tren form. Don't think I'll use Tren again at least for this purpose, I can not stay lean on it. Appetite just goes through the roof. Such a dramatic difference since dropping it. I am easily able to control my appetite and hit my daily goals. I am the total opposite of the norm. So many people say it kills their appetite.

DB Snatch / Overhead Carry:
25's x 6 + 40 yards
25's x 6 + 40 yards
25's x 6 + 40 yards
25's x 6 + 40 yards
25's x 6 + 40 yards
Super Set
1-Arm Leaning Side Laterals:
15 x 10 each side
15 x 10 each side
15 x 10 each side
15 x 10 each side
15 x 10 each side
Super Set
DB Shoulder Press:
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12

Bent Over Rear Delt Cable Raises (both arms crossed cables):
15 x 15
15 x 15
15 x 15
15 x 15
Super Set
HS ISO Shoulder Press:
60 x 20
80 x 15
80 x 15
80 x 15

Deadlifts:
135 x 10
225 x 10
225 x 10
225 x 10
Super Set
Single Leg Curls:
50 x 10 each side
50 x 10 each side
50 x 10 each side
50 x 10 each side
Super Set
Donkey Calf Press Machine:
240 x 25
240 x 25
240 x 25
240 x 25

Crunch Machine x 5 minutes

45 minutes Incline Walk
 
Dma378 said:
Finally feeling like I'm getting back to pre-vacation and even pre-Tren form. Don't think I'll use Tren again at least for this purpose, I can not stay lean on it. Appetite just goes through the roof. Such a dramatic difference since dropping it. I am easily able to control my appetite and hit my daily goals. I am the total opposite of the norm. So many people say it kills their appetite.
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Normal is overrated anyways :D
 
Glad the manager fixed that situation for you. Of course some times things are unavoidable too. Who knows what may have happened. One can only hope that they just overslept and there was not some other emergency.
 
Finally got a good stim PWO without having to add my own caffeine. And it showed up in the workout. CL White Flood with 4 caps of Hydro3 was a perfect combo for an Arms session. I can't say how much I love this new gym!!

ARMS & ABS

10 minute Elliptical warm-up

Skullcrushers:
60 x 12
80 x 10
80 x 10
80 x 10
Super Set
Seated Overhead Cable Extension:
40 x 12
40 x 10
40 x 10
30 x 10
Super Set
Single Arm Reverse Grip Pull Down:
25 x 12 each side
25 x 12 each side
25 x 12 each side
25 x 12 each side

Invalid Link Removed

Thick BB Curls (I don't know how much this bar weighs):
Bar x 12
+20lbs. x 6
+20lbs. x 6
+20lbs. x 6
Super Set
Plate Loaded Preacher Machine Curls:
50 x 12
50 x 12
50 x 12
50 x 12
Super Set
Reverse Curls:
30 x 12
30 x 10
30 x 10
30 x 10

Preacher Machine w/ BFR Armbands:
30 x 20
40 x 15
50 x 15
50 x 15
50 x 15
Super Set
Cable Kickbacks w/ BFR Armbands:
20 x 18 each side
25 x 15 each side
25 x 15 each side
25 x 15 each side
25 x 15 each side

I will feel this arm sesh for sure, grinded the fuk out of this workout

Seated Oblique Twist Machine:
50 x 12 each side
50 x 12 each side
50 x 12 each side
50 x 12 each side
Super Set
Side Crunches on Roman Chair:
12 each side
12 each side
12 each side
12 each side
Super Set
Leg Raises:
12
12 w/ small chain on feet
12 w/ large chain on feet
12 w/ large chain on feet

30 minutes slow steady stairs

Old School gym, Old School Death Metal to kill it to
[video=youtube;s1SY18BJ3J8]https://www.youtube.com/watch?v=s1SY18BJ3J8[/video]
 
I ran 4 caps of Hydro with CL White pipes and nearly ruptured a bicep
 
Awesome work and jealous of that gym!
 
Awesome workouts as always. You must keep the tempo pretty high based upon your volume and number of movements.
 
Dma378 said:
I'm about to call and see if someone's going to be there on time tomorrow. Ain't got time for some sleeping in slacker.
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There are a couple of gyms I've seen now that are 24 hrs. Key cards to get in type deal. I have one down the road from me, but I just use the gym at my workplace. Otherwise I'd be all over that one. Seems like an increasing trend though (24 hr access gyms).
 
Segansational said:
There are a couple of gyms I've seen now that are 24 hrs. Key cards to get in type deal. I have one down the road from me, but I just use the gym at my workplace. Otherwise I'd be all over that one. Seems like an increasing trend though (24 hr access gyms).
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hope that trend continues. Id love more options.

The only issue is that 24hr ones don't always/usually have a lot of free weights. too dangerous/ insurance liability $$$$
 
Segansational said:
There are a couple of gyms I've seen now that are 24 hrs. Key cards to get in type deal. I have one down the road from me, but I just use the gym at my workplace. Otherwise I'd be all over that one. Seems like an increasing trend though (24 hr access gyms).
Click to expand...

booneman77 said:
hope that trend continues. Id love more options.

The only issue is that 24hr ones don't always/usually have a lot of free weights. too dangerous/ insurance liability $$$$
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Yeah I used to be a member at a 24 hour gym with key pad entry. No free bench or squat for the exact reason Boone stated. If you drop a BB on your neck at 1am, no one there to save you.
 
Dma378 said:
Yeah I used to be a member at a 24 hour gym with key pad entry. No free bench or squat for the exact reason Boone stated. If you drop a BB on your neck at 1am, no one there to save you.
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I am guessing that didn't last too long.
 
Did Leg Press for the first time in months today and it had me waddling around the gym. I have been stuck on Squats for a while, so it was a nice change. I ought to feel it tomorrow. Also ran for the first time since before the Tren run. Felt really good and was surprised at my stamina.

10 minutes Stairs warm-up

Leg Press (wide foot placement, deep retraction):
2 Plates x 15
4 Plates x 15
6 Plates x 15
8 Plates x 12
8 Plates x 12
Super Set
Leg Extensions:
100 x 12
100 x 12
100 x 10
90 x 10
80 x 10 freaking quads screaming after this super set

ATG Squats:
135 x 10
185 x 10
185 x 10
Super Set
Isolation Calf Press:
140 x 20
140 x 20
140 x 20

Side Lateral Machine:
40 x 20
60 x 12
60 x 12
60 x 12 drop to 40 x 6
60 x 10 drop to 40 x 6 drop to 20 to failure
Super Set
Front Raises w/ Rope between legs:
30 x 10
30 x 10
30 x 8
30 x 8
30 x 8
Super Set
Facepulls:
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
No rests in this giant set, the change of side to front to rear delt was the rest for each

Reverse DB Flys on Incline Bench:
25's x 15
25's x 15
25's x 12
25's x 10
Super Set
Rear Delt High Row on Incline Bench w/ 3 second hold at top:
25's x 6
25's x 6
25's x 6
25's x 6
Super Set
Rear Delt Destroyers:
25's to failure (which wasn't very many...toast in this rotation)
25's to failure
25's to failure
25's to failure
Super Set
Trap Bar Shrugs:
160 x 12
160 x 12
160 x 10
160 x 10

32 minutes jog at 6.5mph average
 
Wow very impressive running 30 minutes at 6.5 after not having done it in a while.
 
Bro, got my bfr bands in the mail yesterday and did arms with them today. Holy sh1t. Pump was unreal and my biceps are already starting to get sore. I'm addicted.
 
deepseajs said:
Bro, got my bfr bands in the mail yesterday and did arms with them today. Holy sh1t. Pump was unreal and my biceps are already starting to get sore. I'm addicted.
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Love it!!

I'm finally starting to get a vertical vein down the inside of my bicep like MrKleen73 has. Except he has a double!!

Just wait bro, about a month in and you will see it.
 
Dma378 said:
Love it!!

I'm finally starting to get a vertical vein down the inside of my bicep like MrKleen73 has. Except he has a double!!

Just wait bro, about a month in and you will see it.
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I can see a pronounced vein on my forehead, my son came home with an F in physics today.
 
Definitely ready for the weekend off but finished with a decent session today. Just a bit tired. Thank you Mesomorph!! Also considering I only touch the regular Bench Press about once every 4-6 weeks it went well today. About the same strength as the last time I hit it.

Flat Bench:
95 x 15
135 x 12
155 x 12
185 x 10
225 x 8
245 x 5
245 x 4
225 x 5

Dips w/ Chains around neck (don't know how much these weight, around 20lbs. each):
15
15
15
Super Set
HS Wide Chest Press:
100 x 15
170 x 12
220 x 10

Pull Ups:
Regular x 10
Neutral x 6
Close x 6
Regular x 6
Neutral x 6
Close x 6

T-Bar:
95 x 15
95 x 12
95 x 12
95 x 12
Super Set
Wide Stiff Arm Pull Downs:
70 x 12
70 x 12
70 x 12
70 x 12
Super Set
Single Arm Cable Rows:
50 x 10 each side
50 x 10 each side
50 x 10 each side
50 x 10 each side

Ab Wheel:
12
12
12
Super Set
Glute Ham Raise:
15
15
15
Super Set
Leg Raises w/ Chains:
12
12
12

32 minutes treadmill, 26 total minutes ran at 5.8 at 1% incline
 
hairygrandpa said:
I can see a pronounced vein on my forehead, my son came home with an F in physics today.
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That will do it, but at least it is a challenging subject.
Dma378 said:
Physics though, my son failed Health last year. Health!!! WTF?? I think you have to try to fail Health to get an F. I feel your pain bro
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I may have hurt the kid if he came home with an F in Health. "An F in Health are you kidding me? Here let me give you a little lesson in health. The thing I am kicking right now is your ass, the things in my hands are your testicles! You will no longer have these if you ever fail something easy like health again!"
 
Why so far between regular flat bench? Does it cause you pain?
 
MrKleen73 said:
That will do it, but at least it is a challenging subject.

I may have hurt the kid if he came home with an F in Health. "An F in Health are you kidding me? Here let me give you a little lesson in health. The thing I am kicking right now is your ass, the things in my hands are your testicles! You will no longer have these if you ever fail something easy like health again!"
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LMFAO!!

MrKleen73 said:
Why so far between regular flat bench? Does it cause you pain?
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No pain. I just prefer DB work, ROM, etc. I used to bench more when chasing numbers. I'm more about working on problem areas and bringing out weak points now. I do enough heavy flat DB's to maintain strength, as showed by today's session. I just felt like when I was always doing heavy bench and deads that I didn't make much progress in body composition. The old PL vs. BB style of training I suppose. Now I only care about being strong enough to move what most people can't, not all people. LOL
 
Yeah you will get better contractions with the DB's anyway. I built a lot of my chest muscle with DB's. I did them almost exclusively for a year or two myself. Got to where I could rep 125x10 on flat, and 110x15 on incline bench for work sets.
 
Feels like it's going to be a long day at work. Head is in the clouds and foggy. But only since PWO wore off. Took a sleeping pill last night though, so that is the culprit. Morning stim bomb got me in the gym for a kick ass session though. And after that, everything else is meaningless anyways LOL. Hell with work!!

BB Bent Over Rows:
95 x 15
135 x 12
185 x 10
185 x 10
185 x 10
Super Set
Close Grip Pull Down:
100 x 12
120 x 10
140 x 10
140 x 10
140 x 8
Super Set
Underhand Seated Cable Row:
80 x 12
80 x 12
80 x 10
80 x 10
80 x 8

HS Low Row:
105 x 12
125 x 12
125 x 12
125 x 12
Super Set
Row Machine (don't know what to call it, pic below):
90 x 8
70 x 6
70 x 6
70 x 6

Invalid Link Removed
^^^ this machine is sweet. Really really hits the lats. Perfect seat and handle positioning and path of movement.

Low Pulley Cable Flys:
25 each side x 12
25 each side x 12
25 each side x 12
25 each side x 12
Super Set
Feet Elevated Push Ups:
18
15
15
15

Cable Crossover (really hit the crossover with a hard flex):
45 each side x 12
45 each side x 12
45 each side x 12
45 each side x 12
Super Set
Close Grip Incline DB Press (2 DBs palms facing each other):
25's x 10
25's x 10
30's x 10
30's x 10

Seated Oblique Twist Machine:
50 x 12 each side
50 x 12 each side
50 x 12 each side
50 x 12 each side
Super Set
Plate Loaded Crunch Machine:
140 x 10
140 x 10
140 x 10
140 x 10

33 minutes treadmill: (2 min walk warm up, 16 min 6mph, 2 min 3.5 incline walk, 8 minutes jog at 5.5mph 8% incline, 5 minute walk cool down)
 
Nice work!
 
Quick log of workout this morning.

OHP:
95 x 12
115 x 12
135 x 8
155 x 6
175 x 2
135 x 6

Hammer Grip Machine Shoulder Press:
100 x 15
120 x 10
120 x 10
140 x 8
140 x 8
Super Set
Reverse Pec Deck:
70 x 20
70 x 15
70 x 12
70 x 12 drop to 40 to failure
70 x 12 drop to 40 to failure
Super Set
Facepulls:
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

Split Squats:
95 x 16
115 x 12
125 x 12
145 x 12
Super Set
Single Leg Extensions (on actual single leg machine!!):
35 x 10 each leg
35 x 10 each leg
35 x 10 each leg
35 x 10 each leg
Super Set
Donkey Calf Press:
240 x 25
260 x 25
260 x 25
260 x 25

Glute Ham Raises:
20
18
18
16
Super Set
Adductors:
100 x 15
100 x 15
100 x 15
100 x 15

10 minutes Tire Flips and Sledge Hammer (needed the bigger tire, grabbed the smallest of 3)

23 minutes fast incline walk

So I'm approaching the end of my cycle. It's time. I've been on for a while. Will not add Mast in anymore shots. Going to blast Test at 600 for a couple more weeks then start tapering down to cruise levels. Just added back 11-KT for cortisol and also going to add Invictus to aid in that cause. Also going to run some T3 to boost the metabolism while coming off. I'm at the point of diminishing returns with this layout and my receptors and body in general need a good break of normalcy.

So Test will go:
600/600/350/350/200/200 etc.....

Once at 200 for 6 weeks or so will be going in for some very thorough bloodwork.
 
Dma378 said:
Quick log of workout this morning.

OHP:
95 x 12
115 x 12
135 x 8
155 x 6
175 x 2
135 x 6

Hammer Grip Machine Shoulder Press:
100 x 15
120 x 10
120 x 10
140 x 8
140 x 8
Super Set
Reverse Pec Deck:
70 x 20
70 x 15
70 x 12
70 x 12 drop to 40 to failure
70 x 12 drop to 40 to failure
Super Set
Facepulls:
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

Split Squats:
95 x 16
115 x 12
125 x 12
145 x 12
Super Set
Single Leg Extensions (on actual single leg machine!!):
35 x 10 each leg
35 x 10 each leg
35 x 10 each leg
35 x 10 each leg
Super Set
Donkey Calf Press:
240 x 25
260 x 25
260 x 25
260 x 25

Glute Ham Raises:
20
18
18
16
Super Set
Adductors:
100 x 15
100 x 15
100 x 15
100 x 15

10 minutes Tire Flips and Sledge Hammer (needed the bigger tire, grabbed the smallest of 3)

23 minutes fast incline walk

So I'm approaching the end of my cycle. It's time. I've been on for a while. Will not add Mast in anymore shots. Going to blast Test at 600 for a couple more weeks then start tapering down to cruise levels. Just added back 11-KT for cortisol and also going to add Invictus to aid in that cause. Also going to run some T3 to boost the metabolism while coming off. I'm at the point of diminishing returns with this layout and my receptors and body in general need a good break of normalcy.

So Test will go:
600/600/350/350/200/200 etc.....

Once at 200 for 6 weeks or so will be going in for some very thorough bloodwork.
Click to expand...

Now is the time to add in that Strength Unleashed it wouldd lower you myostatin which is probably very high right now and allow for some more gains while tapering. Plus start helping with correcting some lipid profiles too.
 
MrKleen73 said:
Now is the time to add in that Strength Unleashed it wouldd lower you myostatin which is probably very high right now and allow for some more gains while tapering. Plus start helping with correcting some lipid profiles too.
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Going to start running the Sparta Epicurus in a few weeks and will be a staple for the foreseeable future!!
 
Well utterly destroyed my arms this morning. Starting to really see some benefit to the all arm sessions once a week.

Cross-Body Hammer Curls:
30's x 20
35's x 18
45's x 14
55's x 12
60's x 10
Super Set
Single Arm Cable Curls:
35 x 10 each side
35 x 10 each side
35 x 10 each side
35 x 10 each side
35 x 10 each side
Super Set
Seated Incline DB Curls (supinated grip throughout):
25's x 10
25's x 10
25's x 10
20's x 10
20's x 10

Plate Loaded Dip Machine:
140 x 15
180 x 12
180 x 12
180 x 12
180 x 12
Super Set
DB Kickbacks:
20 x 12 each side
20 x 12 each side
20 x 12 each side
20 x 12 each side
20 x 12 each side
Super Set
Overhead DB Extension:
55 x 10
55 x 10
55 x 8
40 x 8
40 x 8 Triceps destroyed!!!

Thick BB Curls w/ Armbands:
Bar x 8
Bar x 8
Bar x 8 into straight bar curls to failure w/ 30
Bar x 6 into straight bar curls to failure w/ 30
Bar x 5 (armbands off) into straight bar curls to failure w/ 30
Super Set
Tricep Push Downs w/ Armbands:
60 x 12
60 x 12
60 x 12
60 x 12
60 x 10 (armbands off)

Ab Wheel Rollouts:
12
12
10
10
10
Super Set
Side Bends w/ 45lb. Plate:
12 each side
12 each side
12 each side
12 each side
12 each side

33 minutes varying resistance elliptical
 
Dma378 said:
Going to start running the Sparta Epicurus in a few weeks and will be a staple for the foreseeable future!!
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Duh forgot you just released this product... that would be the way to go. Was used to you running the other stuff back when you were with OL. Sorry to mention that product in this thread... OOPS!
 
MrKleen73 said:
Duh forgot you just released this product... that would be the way to go. Was used to you running the other stuff back when you were with OL. Sorry to mention that product in this thread... OOPS!
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No need for that!! I'm still a fan of OL. Recommend their stuff and use it all the time. This is not a sponsored log ;-)
 
Dma378 said:
No need for that!! I'm still a fan of OL. Recommend their stuff and use it all the time. This is not a sponsored log ;-)
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Good deal. I wasn't sure if this log was in the training section or was now in the Sparta section. I try to be respectful of those "safety zones" where it is impolite to bring up other companies products.
 
Pretty good lift for the ego this morning. Haven't done heavy deads in a couple months, and beat my last pull by 50lbs. Easily. Tied an all time PR since before Intercostal Injury a year and a half ago. I am convinced that constant CNS taxing by always going heavy, slows progression. At least for me. This seems to be the case with the big 3, Deads, Bench and Squats. Consistent moderate weight work seems to be my answer to strength gains. After deads thrashed some shoulders with an awesome pump. Really enjoying CL White Flood PWO. Well rounded product for sure.

Deadlifts (3 minute rests):
135 x 8
185 x 8
225 x 6
275 x 6
315 x 4
365 x 3
385 x 2
435 x 1
455 x 1 PR

Side Delt Raise Machine w/ contrasting tempo (2 - 5-0-5-0, then 2 fast):
30 to failure
40 to failure
40 to failure
40 to failure
30 to failure
Super Set
Straight Bar Front Raises:
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8
Super Set
Bent Over Cable Reverse Flys:
15 each side x 12
15 each side x 12
15 each side x 12
15 each side x 12
15 each side x 12

Leaning Cable Side Laterals:
15 x 12 each side
15 x 12 each side
15 x 12 each side
Super Set
Reverse Pec Deck w/ contrasting tempo (2 - 5-0-5-0, then 2 fast):
70 to failure
70 to failure
60 to failure

32 minutes Stair Intervals

[video=youtube;K4DuO4AEhPE]https://www.youtube.com/watch?v=K4DuO4AEhPE[/video]

Better angle, and just a slight break in form but pulled easy PR. Will go again in a month or so LOL

[video=youtube;bSgGHx7CegE]https://www.youtube.com/watch?v=bSgGHx7CegE[/video]
 
Strong pull, great form!
 
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