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Dmax's pursuit for power & performance

Lower
Current weight at 4:30am was 221

Caloric intake 3400

Preworkout-White Rapids 2 scoops
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Squat (Gear stance, against orange bands, sleeves beltless)
Bar×10
Bands
Bar+bands×5
135×5
225×5
275×5
315×5
365×3
405×2 beltless pr for sure
225×25

Sumo stiff leg
135×15
225×10
275×3×10
Sumo
315×1
405×1
505×1 beltless pr

Calf press (slow paused reps)
190×10
220×10
270×10
310×10
390×3×10

Leg curls
120×2×10
130×3×10

Extensions
130×10
160×10
200×10
230×3×8

Good girls & bad Girls
2×Amraps for both

Leg press
3×Amraps

Notes
Great day, happy with my pr's but mad I didn't do more reps next week I'll get back at it. Bracing has never felt stronger after I walk it out and rest I feel like I could hold it there all day. Need to work on wide stance more it's hard to hit depth till it get heavyish

Sumo just worked on hips then it a heavy sets just cause I Knew I could do it. I was a touch of a grinder at the very end, to be expected thou

Legs feel good atm

That's it thanks for reading
Dmax
 
What are good girls and bad girls? Nice beltless PRs too
 
That's got to be a good feeling.
 
Upper
Current weight at 4:30am was 218.8

Caloric intake 3400

Preworkout-White Rapids 2 scoops
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Lat pulldown
120×3×10
130×2×10
150×2×10

Strict OHP
Bar×10
95×10
115×7×8

Paused bench
135×5
185×5×5

Chest supposed rows
90×10
115×3×10

Hs iso-incline press
45×10
90×3×10 per side

Cable Front raises
5×10

Cable curls
4×10

Face pulls from various angles
3×10 at each angle

Machine tricep & bicep

Machine shoulder press & BTN's

Notes
Not a bad day good pump, going to nix the paused bench not recovered enough to put forth a great effort

Still continue to work shoulders and upper back

Buddy of mine that said my weight was getting out of hand again over the holidays told me I was looking leaner again make me feel good lol

That's it thanks for reading
Dmax
 
Me Squat & Deadlift
Current weight at 4:15 am was 220
Probably going to cut 10 grams of carbs Monday

Preworkout-White Rapids 2 scoops
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Squat ( 14"cambered bar, sleeves, walkout)
Bar×10
155×5
245×5
335×3
Belt
425×1
475×1
515×1 ****ing Awsome pr I was assured by 3 people it was to depth

Beltless
Low bar gear stance
355×5

High bar
335×3×5
335×12

Seated SSB good mornings
152×6×10 (deep)

Deadlift conventional (pull 1" set down then full pull each rep)
135×5
225×5
245×3
265×3
275×3
315×3
365×3
365×1
Belt
335×15

Ghr
×10
Against green band
4×6

Notes
Fantastic day, Quick as hell wrap-less pr certain I could have doubled it. Did some high bar for extra work.

Good mornings for some lower back work strengthening

More auto regulation on deadlift would have done more top sets but took too long a break so drop the weight for a amrap could have done a few more but grip was hurting I swear I have bitch hands lately

That's it thanks for reading
Dmax
 
Wow awesome work, I think that bar is harder than straight, so there's that.
 
liftandswim said:
Yeah, dmax will moan about his progress and then he'll attempt a 50# pr and it's butter. Nothing to see here lol
Click to expand...

Just when I do singles do I moan about it. Reps is where it's at

Never thought I'd hang with u swim in the sleeve category. I just need my bench to keep progressing
 
Huge squat PR man.
 
Thanks fellas
Squat has been feeling very comfortable lately. Getting under the bar and unracking at first it seems heavy but I let it settle and as soon as the weight shifts into my legs I feel like "**** yea I got this" hard to explain like they are loading up
 
Me bench
Current at 4:15 am was 218
Caloric intake 3400

Preworkout-White Rapids 2 scoops
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Bench press
Bar×10
95×5
135×5
185×5
225×5
245×1
275×1 better the last week
285×1 pretty good little losses at the bottom
Blue heavy reverse bands
315×5
335×3
365×1
385×1
405×0 stalled at lockout
315×7
Setup work
135×5×1
185×3×1
225×3×1

SS
Greenband tricep extensions & pushdowns
Green band flys
Barbell curls
3×15

Upright rows
4×10

Front raise
4×10

Lat pulldown
3×10

DB shrugs
4×10 paused at top

Rear delt flys
3×10

DB curls with hammer
1×amrap

Note
Good day, worked up to a decent single I'll take it. Blue bands take off a bunch at the bottom minimal at the top. 405 didn't feel bad at the top holding it there just a bit hesitant on the decent

Actually did setup work after the first super set by that time I was fried

This marks the end of bands now I got to figure out my next step

That's it thanks for reading
Dmax
 
You could try 2-3ct paused presses. Or towel presses, I've been a fan of those (for the last 3 weeks anyway).
 
So this is how lazy I am rather the weight out a fresh sweet potato I bought Gerber organic baby food and just added some vanilla extract, cinnamon and sweetener to it lol dinner of champions
 
Is it any good?
 
It's very good. If you ever are coming off a stomach bug baby food and isolate protein is an awesome transition. Baby cereal is basically like powdered cream of rice. Add a lil nut butter and some isolate and you've got perfectly digestable training fuel. Used that a lot coming off the time I had colitis.

Coconut oil is good to add to it if you need to get calories up after being sick but don't wanna slow it any more the way the nut butter seems to.
 
I actually thought about adding coconut oil or almond butter to it but the macro split I had left didn't alow for it.

Side note I eat a serving of coconut oil every night before bed
 
Duramaxhd said:
I actually thought about adding coconut oil or almond butter to it but the macro split I had left didn't alow for it.

Side note I eat a serving of coconut oil every night before bed
Click to expand...

It's actually a faster fuel source - if you are trying to slow things down before bed a natural nut butter or even some whole nuts might be something you'd be interested in.
 
I started taking it because I had read that it helps with natural test levels and since u recover at night I figured I'd take it then with the rest of my stack which consists of OT multi, serving of coco powder some cinnamon mixed together, Apple cider vinegar and serving of cottage cheese. Been doing this for over year now
 
Are you mixing the vinegar it or taking it separate?
 
I think it was something like 21% lower blood sugar in humans at that dosage after 6wks of consistent usage. Blew my mind
 
Lower
Current weight at 4:30 am was 222 (heavy greens dinner last night)

Caloric intake 3250

Preworkout-White Rapids
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Squat ( high bar, sleeves, beltless, wide stance)
Bar×10
135×10
225×5
315×5
365×5×8

Calf press
405×8×5 (10 sec holds every rep)

Semi stiff leg sumo deadlift
225×10
275×5×10

Rack pull ( just above knee)
405×5
455×2×5
495×5
495×4

Leg extensions
3 plates×10
4 plates×10
5 plates×3×10

Leg curls
130×5
120×4×10

Good girls & bad Girls
2×30 for both

Abs
Ab rocker 2 mins 40 sec none stop

Notes
Good day was huffing and puffing by 5th rep speed was consist have a video if u want to see it let me know

Stiff legs are feeling really good move up in weight next week

Rack pulls to try to keep my back tight not sure if it had the desired effect

That's it thanks for reading
Dmax
 
Yeah same here. Post 'er up Dmax.
 
Squats look great, buddy. Very efficient.
 
Upper
Current weight at 4:30am was 220

Caloric intake 3250

Preworkout-White Rapids
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Strict OHP
Bar×10
95×10
135×8×5

SS
Wide grip lat Pulldowns
90×10
120×5×10
DB row
80×5×8

Iso high press plate loaded
45×10
80×10
105×10,9,7,6,6

Iso low press plate loaded
90×4×10

Upper back row
90×4×10

SS
upright row
70×3×10
70×12
Rear delt flys
30×3×10
30×14

Cable Flys
3×15

Tricep pushdowns
3×15

Machine curls
4 sets with drop set

Abs
Crunch 2 min 40 secs

Notes
Good day great pump

That's it thanks for reading
Dmax
 
I'm on that White Rapids again too. Except when I opened it it was all clumpy for some reason so I have no idea how much I'm actually taking w 2 scoops lol
 
Hyde said:
I'm on that White Rapids again too. Except when I opened it it was all clumpy for some reason so I have no idea how much I'm actually taking w 2 scoops lol
Click to expand...

My last 3-4 tubs of pwo have been WR. This most recent one i opened up was really clumpy too but i just shook the hell out of the tub for a while and they all broke up. Are you shaking it up before you scoop?
 
jswain34 said:
My last 3-4 tubs of pwo have been WR. This most recent one i opened up was really clumpy too but i just shook the hell out of the tub for a while and they all broke up. Are you shaking it up before you scoop?
Click to expand...

It's not hard clumps like normal (easily broken back up); its fluffy like moisture got in. Which is strange because labels were tight and solid. Like scooping stale marshmallows. But 2 sessions on it and not bothering my gut any; just seems a bit weak. Probably need 3 scoops of marshmallow size
 
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