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Dmax's pursuit for power & performance

Duramaxhd said:
I was done squatting in less then an hr everyone else was about 2 1/2. Got there at 7 left at 11 after helping a bit too

And Steve called u a fu<ker
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Love him. It was a little malicious of me, He had a rough time last year on this day.
 
It's just occurred to me I've quit my lifting career a lot but yet here i am.

What's everyone's favorite hamstring movement just trying to find options
And if someone said squats I'm going to come through this phone and get u lol
 
Dmax's pursuit for power &amp; performance

In order of precedence:
GHR
SLDL/RDL
Single-Legged SLDL

My hams/glutes get lit up from the GHR, it's non-taxing, you can vary it with bands either working against or with you.

SLDL/RDL, it's easy to vary, and works you like a horse.

Single-legged SLDL, I've built a lot of stability from this. I used to look like ****ing newborn Bambi, all off-balance and shît, trying to do these, but now my hips have locked it in and I get a good contraction.
 
Dmax's pursuit for power &amp; performance

And squats!!!!! :D

Actually, I get a hamstring pump from box squatting if I'm wide and have a parallel to negative shin angle. (edit: I def wouldn't call it a hamstring dominant movement though...)

I'd say good mornings, but I've grown cautious of these lately. I might add in suspended GMs this block...possibly.
 
Sean1332 said:
In order of precedence:
GHR
SLDL/RDL
Single-Legged SLDL

My hams/glutes get lit up from the GHR, it's non-taxing, you can vary it with bands either working against or with you.

SLDL/RDL, it's easy to vary, and works you like a horse.

Single-legged SLDL, I've built a lot of stability from this. I used to look like ****ing newborn Bambi, all off-balance and shît, trying to do these, but now my hips have locked it in and I get a good contraction.
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Agreed with most of this.

If you feel like you want something kind of crazy barbell back extensions destroyed me when I tried them out not too long ago.

Also like deficit sldl (with the right weight).
 
Ty swim your input is appreciated


It's almost time for this food fest to come to an end
 

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liftandswim said:
Oh, and RDLs and leg curls are go-tos for me. I don't have access to a GHR though
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You can use a barbell for them.

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I like the old fashioned leg curls. Do your heavy set then drop weight for a million partials.
 
Me bench
Current at 5am was 220

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Warm-up
Banded work

SS
Bufflobar Floor Presses (Mix of PAP & straight arm Pulldowns & pushdowns)
Bar×2×10
105×10
145×5
195×5
225×10×5 (set×reps)
235×2×5

Lying green band rows
5×10

Banded flys
5×10

Pull-ups
3×3 (lat stretch)

Reverse grip presses
115×5×10

Rear delt flys
3×10

Preacher curls
3×10

Micro mini side raises
3×Amraps

315 BB shrugs
×10

Note
Some good reps today felt strong with great tightness even with legs flat

Master floor presser lol

Some soild assistance after just forgot Abs I'll make up for it this week

That's it thanks for reading
Dmax
 
Well today after this small pizza I'm going to consume concludes my approximate 2 month semi bulk.

Can't say I'm sad either I will miss the pizza, cookies and just plane eating but I've gained a little over 10# I figure and this is unexceptable.

Starting tomorrow I make my return to RP diet and full time tracking and weighting everything. My goal is to a leaner 200 lbs which I feel is very possible with a little more dedication seeing how I got close this summer.

I'm going to stick with the setup I had before with 3400 workout days and 2400 none and make small carb cuts to the top number as needed. Fresh foods will be the priority with possessed food only really being whey, bread some lunch meats & granola bars

This time I will succeed
 
When u guys ask why am I always trying to cut. I know I will never be in there category but at least I will have tried
 

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Duramaxhd said:
When u guys ask why am I always trying to cut. I know I will never be in there category but at least I will have tried
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I agree with that 100% man. You just cant always be in a deficit.
 
Duramaxhd said:
Most of last year was a slow recomp which was not ideal. This time it will be cut then build
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Honestly i prefer to just stay on a recomp zig zag style diet all year round once i get weight how i want it and body comp within reason. I don't necessarily like full on cutting, it makes it easier for me to be in a deficit one day if i know im gonna eat well the next day. Once i finish this upcoming mini cut im going back to that.
 
Dmax's pursuit for power &amp; performance

I think your issue is you eat poorly rather sporadically. Holiday season doesn't count so I'm not talking about that. So you eat enough to maintain maybe even gain a few pounds here and there and then cut it all in a few weeks. If you want my honest opinion, much of what I read in here in regards to your diet sounds like spinning your wheels (your training is great btw). Pick a goal and stick to it then move onto the next. I think part of your issue is the fact that you try to stick to the RP diet. It's a great plan, but come on. For someone who used to be 400lbs are you really going to be able to follow something like that. I know I never could and I've never been overweight. My 2 cents! Feel free to tell me to fuçk off.
 
I hear yea it is pretty sporadic at times but if u actually walked in my shoes u would see that I'm really pretty strict on times, quantity and quality but I can do better on not cheating (family life makes this extremely difficult)

I believe in RP diet and know it will work for this cut and as u know believing in something is big. This time when I implement it I'm going to stop being afraid of losing strength which was the reason for the long recomp and not strict cut. As always I wish I had before and after pic cause u would see that despite my miss steps it was very successful people actually do ask me if I lift now lol

Edit: going to reread the book tonight ti make sure I'm implementing it correctly
 
So my wife pointed this out today I literally have bruises on my lats from floor press I'd post a pick but u don't want to see that lol
 
Nothing wrong at eating at a constant small surplus, but really most people do well with just bulking / cutting. I haven't done any real cutting in a while, but I will soon.
 
Lower
Current weight unknown

Caloric intake 3400

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Hack squat machine
Sled×2×10
90×10
180×10
270×10
360×4×8
360×10

Good mornings
135×10
225×10
275×10
315×10
325×4×10

Calf press machine
360×15
450×10
540×3×10
630×10

SS
Leg extensions
135×5×15
Romanian deadlift
225×4×10

Barbell extensions
135×4×10

SL-SLDL
2 30# DB's
3×10

Abs
Pacifico crunchs
2 mins ×3 (1 min breaks between)

Notes
Good day
Quads had a giant pump after hacks made good mornings a bit painful at first

Trying to bring up hammys still probably going to work in so volume curls next week

Big back pump after extensions tried to focus on moving at hips not back

SL SLDL were cool felt everything working good after I was able to figure out the balance

Eating schedule sorta got jacked today. Had accompany my wife to the Dr and it's official I'm going to be a father again :-)
Don't let anyone tell u different one time is definitely enough to make it happen lol

That's it thanks for reading
Dmax
 
Lol. Congrats on the news man! Nice session too with some hammy volume.
 
Congratulations! You're a fertile bro.
 
capo180 said:
Congrats dude! That extra quad work paid off lol.
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We all learn a little something from swims log don't we

Thank everyone thou it was unexpected and children can sometimes be a pain they truly are a blessing. There once was a time I never wanted children but now I could not live my life without them. Let's just hope this one is calm like my boy cause my daughter is a terror lol
 
Upper
Current weight unknown

Caloric intake 3400

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine ( this combination is awsome )

Warm-up
Pull-ups

Bench press ( feet up paused 1" above the chest )
Bar×10
95×10
135×10
185×10
Pauses start
225×2×5
185×5×8

Landmine row
50×30
75×30
100×20
125×10
150×10

Plate loaded BTN HS Machine
90×10
140×10
180×3×10

Decline CGBP
135×10
185×4×5 paused
Rest pause
135×14 30 sec 8 reps 30 sec 5 reps

SS
Cable Flys & Pulldowns
5×10

SS
Lying cable curls & pushdowns
4×10

Bicep 21's
3 times through

Machine shoulder press ( bottom portion of the movement)
80 reps total at various weights

Notes
OK day working with a training partner from the animal house so took a while cause we talked a lot lol

Probably could have stayed at 225 but this isn't my main work I save that for the weekend now

Not my normal day but different is good

That's it thanks for reading
Dmax
 
Congrats man!
 
Stuck on what?
 
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