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Going to be a Freaky Summer starting with Swole/HGHPro

Army Guy said:
THIS!!! It has happened to me as well. helped build up the rear delts though!!! :bigok:
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Good to know, I will be putting this nugget in the memory banks. This could be key to rehabbing my shoulder cuz this is close to the area of injury. More support for the shoulder.
 
Ok squats with knee wraps and belt... 4 X 10

First set was 250 just to feel it out then immediately went to 270 and then the last 2 sets at 280, I hardly felt a thing. I will definitely push it up to 6 plates next week which is 320 with the 50 lb bar. The only problem is still the shoulder and that seems to get better with time. I would have already been repping over 300 if not for that.

I'm a bit surprised with the power in my legs as these sets do not feel heavy. I guess all the front squats are paying dividends. The knee wraps take away all the pain and make the joint feel strong.

Standing calf raise 4 X 10

Pec Deck 6-12-25 X 2 up 10 lbs from last week which was painful but awesome ...

Hammer curls 6-12-25 first set up 2.5 lbs on the last drop too easy up 2.5 on the first drop and another 2.5 on the second drop for the second set now were talkin... I did my best to make it hurt as much as possible, slow negatives.

So all in all another kick ass night... rest today back at it tommorow...
 
DreamWeaver said:
I was really fighting... I like a good iron scrap!!
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DreamWeaver said:
So all in all another kick ass night... rest today back at it tommorow...
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Way to keep on keeping on DW!! I love a good scrap with the iron myself. The challenge is addictive. I'm always looking forward to the next fight!!

Keep kicking ass big man!!!:buttkick:
 
Glad to see the workouts are still going well!
 
thundergod said:
Way to keep on keeping on DW!! I love a good scrap with the iron myself. The challenge is addictive. I'm always looking forward to the next fight!!

Keep kicking ass big man!!!:buttkick:
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punthra said:
Glad to see the workouts are still going well!
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Thanks, I feel like the wraps are giving me new life. I just picked up a set of elbow wraps today, nothing fancy but they'll get the job done.

Can't wait to hit up deads with my belt and knee wraps...
 
man DW those are getting to be some great squating numbers!!! you are killing it my friend! and yes I say that with a tad bit of jealousy!!!
 
Army Guy said:
man DW those are getting to be some great squating numbers!!! you are killing it my friend! and yes I say that with a tad bit of jealousy!!!
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I will get back to doing 400 eventually by the way things are going. Gotta get the deads back up there too. Before Xmas.... bench is going to be a bitch cuz of my shoulder though. We'll see if the elbow wraps have an effect.
 
it is still hard for me to bench with the wraps... I have the shoulder issue as well. Currently I changed over to the HS flat bench machine and that has no pain and is easier for me with the wraps. I will jump back to regular bench once school starts up again and I can get a spotter...
Agree on the DLs. I want to get up to over 400 before Christmas myself... was in the 350's before the surgery, so shouldn't be to difficult
 
Army Guy said:
it is still hard for me to bench with the wraps... I have the shoulder issue as well. Currently I changed over to the HS flat bench machine and that has no pain and is easier for me with the wraps. I will jump back to regular bench once school starts up again and I can get a spotter...
Agree on the DLs. I want to get up to over 400 before Christmas myself... was in the 350's before the surgery, so shouldn't be to difficult
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pembroke3355 said:
Great work DW. I have no doubt you will be doing the 400lbs squats soon.
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Well as far as deads go I did manage 315 for 10 on my first set raw so I know I can pull in the mid 300's so that is not far off. I don't know how much the wraps and belt will add but 315 was a bit to heavy for 4 sets last time so I will start off around 295 and feel it out.

Squats 280 for 10 and climbing, haven't found my water mark yet.
 
DreamWeaver said:
Well as far as deads go I did manage 315 for 10 on my first set raw so I know I can pull in the mid 300's so that is not far off. I don't know how much the wraps and belt will add but 315 was a bit to heavy for 4 sets last time so I will start off around 295 and feel it out.

Squats 280 for 10 and climbing, haven't found my water mark yet.
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You will accomplish your goals because your dedicated and work hard.
 
It will come big man! Just be patient....
 
Army Guy said:
it is still hard for me to bench with the wraps... I have the shoulder issue as well. Currently I changed over to the HS flat bench machine and that has no pain and is easier for me with the wraps. I will jump back to regular bench once school starts up again and I can get a spotter...
Agree on the DLs. I want to get up to over 400 before Christmas myself... was in the 350's before the surgery, so shouldn't be to difficult
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If you are body building you will grow more from those heavy HS Flat bench press then you will with a flat barbell bench. Barbell Bench is great for power lifting and Ego but for building the muscle better the ROM you get from Hammer Strength is superior as with Dumbbells but you get the stability of the machine so you can really go heavy for an exaggerated ROM unlike with BB bench.
DreamWeaver said:
As long as I show some progress then I'm happy. :veryhappy:
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You are always showing progress Doug, you are a beast!
 
MrKleen73 said:
If you are body building you will grow more from those heavy HS Flat bench press then you will with a flat barbell bench. Barbell Bench is great for power lifting and Ego but for building the muscle better the ROM you get from Hammer Strength is superior as with Dumbbells but you get the stability of the machine so you can really go heavy for an exaggerated ROM unlike with BB bench.

You are always showing progress Doug, you are a beast!
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Thanks...

HS is the one piece of equipment I wish I had access to. I do believe I have been doing a good job at isolating chest on flat bench however. The trick is to elevate your chest by pushing your shoulders back and down and arching your back slightly. Front delt pressing is ok for powerlifters but not for bodybuilders.
 
Just two exercises last night but I hit them with maximum force.

Supine grip pulldown 8-4-4 X 3 got 8-6-6, 8-6-5 and 8-4-5 same weight as last week will be hard to add to this, maybe 5 lbs next week.

Decline close grip bench up 10 lbs and 8-6-6 on the first set !! 8-4-4 on the second just barely made it and I was working pretty fast. The third set I was burnt out but managed 7-3-3 but not at all disappointed this was a awesome fight and unfortunately I am made of flesh and bone. 9 sets in a short period is tough..

Wheel of death was another train wreck, all the core lifting I have been doing has been taking a tremendous toll. I got 4 reps for one set and that was brutal!!

30 minutes cardio to finish it out.
 
DreamWeaver said:
Just two exercises last night but I hit them with maximum force.

Supine grip pulldown 8-4-4 X 3 got 8-6-6, 8-6-5 and 8-4-5 same weight as last week will be hard to add to this, maybe 5 lbs next week.

Decline close grip bench up 10 lbs and 8-6-6 on the first set !! 8-4-4 on the second just barely made it and I was working pretty fast. The third set I was burnt out but managed 7-3-3 but not at all disappointed this was a awesome fight and unfortunately I am made of flesh and bone. 9 sets in a short period is tough..

Wheel of death was another train wreck, all the core lifting I have been doing has been taking a tremendous toll. I got 4 reps for one set and that was brutal!!

30 minutes cardio to finish it out.
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The word quit is not in your vocabulary Doug; great battle with the iron buddy! :box:
 
DreamWeaver said:
Just two exercises last night but I hit them with maximum force.

Supine grip pulldown 8-4-4 X 3 got 8-6-6, 8-6-5 and 8-4-5 same weight as last week will be hard to add to this, maybe 5 lbs next week.

Decline close grip bench up 10 lbs and 8-6-6 on the first set !! 8-4-4 on the second just barely made it and I was working pretty fast. The third set I was burnt out but managed 7-3-3 but not at all disappointed this was a awesome fight and unfortunately I am made of flesh and bone. 9 sets in a short period is tough..

Wheel of death was another train wreck, all the core lifting I have been doing has been taking a tremendous toll. I got 4 reps for one set and that was brutal!!

30 minutes cardio to finish it out.
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Nice workout DW.
 
Battle Royale

Deads 4 X 10

315 for 10
Then I got adventurous and added 30 lbs and only got 6, I could have squeezed out another maybe but felt pretty heavy
Back to 315 and and 10 for the third set and 9 for the forth. I could only do 1 set at 315 last week.

That's was pretty brutal I never caught my breath again completely untill after the workout. When you start your workout with deads at high reps you in for a long night.

Second exercise was Push Press up 10 lbs!! 8-4-4 went 8-5-5, 8-5-5, 7-3-5 if I wasn't close to burnout after deads, I sure was now but was not done this fight!!

Seated row 6-12-25 X 2 up 5 lbs Made the first set but it was tough, and the second was brutal but I smashed through the pain and finished.

Decline tri extensing 6-12-25 up 10 lbs on the second drop which as kind of a strange thing to do cuz I never made either set last week on this drop.... Well that was last week!! Crushed the first set and on the second drop of the second set I got to 20 and rest paused to get the other 5, there was no way I was going home 5 short!! The pain was excruciating but somehow pleasant.. you know what I mean.

Finished off with 30 minutes cardio.

Feel really good about that one and also glad it's the last one till Sunday!! My core is trashed!! I'll tell you one thing though, as my core gets stronger the lifts are going to go up, that is my guarantee!! Feel like Hulk after he beat the fug out of Abomination!! Beat up but victorious!!
 
Yet another inspirational battle tale you tell DW. As always, utter destruction lies in the path you take. Awesome work on the deads; they are brutal to start with and I know all about not catching your breath after those.
 
Oh and I'm under 220 again 219, so getting down to aournd 215 is doable by the end of the month but I am not going to force it. I'm in pretty good shape right now. I would say that of the 8 lbs I gained none of it is fat and I look a little tighter as well.
 
oufinny said:
Yet another inspirational battle tale you tell DW. As always, utter destruction lies in the path you take. Awesome work on the deads; they are brutal to start with and I know all about not catching your breath after those.
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Thanks, it took a toll but I was ready with the correct change...:veryhappy:
 
great workout Punthura... oh wait... those numbers are looking so strong Doug that I confused the 2 of you!!!! Great lifting my friend! Just waiting for you to record something like... "I decided to take the lifting up a notch so I did a push press while simultaneously doing SLDL all while going over Niagara Falls being chased by alligators with hillbillies shooting at me from treetops... I got 3 PRs of it too!"
 
Army Guy said:
great workout Punthura... oh wait... those numbers are looking so strong Doug that I confused the 2 of you!!!! Great lifting my friend! Just waiting for you to record something like... "I decided to take the lifting up a notch so I did a push press while simultaneously doing SLDL all while going over Niagara Falls being chased by alligators with hillbillies shooting at me from treetops... I got 3 PRs of it too!"
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:toofunny::toofunny:
 
Way to go DW!!! You never cease to amaze me.
 
ex-tightend83 said:
Way to go DW!!! You never cease to amaze me.
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Thanks, I'll be more impressed with myself when I start pulling over 400 again. It's just a matter of strengthening my core... I won't be trying for low reps any more, no lower than 5 anyway so mid 400's will be the goal. I could probably manage 350 now. It's a whole different ballgame without straps though so who knows what will happen.
 
DreamWeaver said:
Thanks, I'll be more impressed with myself when I start pulling over 400 again. It's just a matter of strengthening my core... I won't be trying for low reps any more, no lower than 5 anyway so mid 400's will be the goal. I could probably manage 350 now. It's a whole different ballgame without straps though so who knows what will happen.
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There's more awesomeness on this board than you can shake a stick at, it's a privilege to be part of your and others journeys, even if only as virtual bystanders. Man, the internet still amazes me, regular folk like me sharing talk time with pro's, athletes, soldiers, etc - when you stop and think about it, it's pretty damn cool!

Great work Doug, looking forward to seeing the final result... When is d-day?
 
DreamWeaver said:
Thanks, I'll be more impressed with myself when I start pulling over 400 again. It's just a matter of strengthening my core... I won't be trying for low reps any more, no lower than 5 anyway so mid 400's will be the goal. I could probably manage 350 now. It's a whole different ballgame without straps though so who knows what will happen.
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Deadlifts is one of my favorites "offseason". Nothing and I mean nothing like lifting heavy weights.
 
gwls said:
There's more awesomeness on this board than you can shake a stick at, it's a privilege to be part of your and others journeys, even if only as virtual bystanders. Man, the internet still amazes me, regular folk like me sharing talk time with pro's, athletes, soldiers, etc - when you stop and think about it, it's pretty damn cool!

Great work Doug, looking forward to seeing the final result... When is d-day?
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Don't know yet, most of next seasons schedule is not even out yet. I will probably opt for a bigger show... I just want to stay around 220 so I can start my prep leaner and tighter than this year, that way I believe big improvements can be made.

John Smeton said:
Deadlifts is one of my favorites "offseason". Nothing and I mean nothing like lifting heavy weights.
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Yah pretty much have to be done before the dieting starts, they'll tear you up pretty quick.
 
DreamWeaver said:
Don't know yet, most of next seasons schedule is not even out yet. I will probably opt for a bigger show... I just want to stay around 220 so I can start my prep leaner and tighter than this year, that way I believe big improvements can be made.



Yah pretty much have to be done before the dieting starts, they'll tear you up pretty quick.
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That is a great plan; staying lean in the off season. Of course you'll gain some fat, its what the off season is for. As long as your stomach looks fine when your shirt is tucked in I think that is fine.

the only guys that don't are models who when an agent calls says be in shape in two weeks, and they rarely get any bigger muscular wise after they have maxed out because with mid-low single digits it is extremely hard to gain muscle.

On Deads: I still do them every other week as close to the contest as I can, just not to total failure and I switch over to rack deads at shin level.

pembroke3355 said:
The alpha male feeling from lifting heavy weights is unlike any other.
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agreed 100 %. Lifting weights boost natural testosterone.
 
pembroke3355 said:
The alpha male feeling from lifting heavy weights is unlike any other.
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What are some of your best exercises and numbers Don?

(not that it matters, I am not concerned how much weight I can lift,I'm concerned about what my muscles look like, of course some strength does correlate, a lot of guys in the gym have too much of an ego mentality) I would rather see better form and less weight than crappy form , whatever the weight.
 
John Smeton said:
That is a great plan; staying lean in the off season. Of course you'll gain some fat, its what the off season is for. As long as your stomach looks fine when your shirt is tucked in I think that is fine.

the only guys that don't are models who when an agent calls says be in shape in two weeks, and they rarely get any bigger muscular wise after they have maxed out because with mid-low single digits it is extremely hard to gain muscle.

On Deads: I still do them every other week as close to the contest as I can, just not to total failure and I switch over to rack deads at shin level.



agreed 100 %. Lifting weights boost natural testosterone.
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It's almost impossible for me to remain in single digits year round, I'd have to be in contest diet all the time...

I don't get anything out of rack deads as my arms are pretty long...
 
Some success yesterday but some concerns as well..

Bench 8-4-4 up 10 lbs on the first set 8-5-6!! Pretty damn good but settled for 6-5-5 on the second and went back down and still only got 6-3-3 on the third. The shoulder was the reason, when I racked my first round on the second set after 6 reps I could feel that there was maybe 5 more reps left in me but the shoulder would not allow it.

Obar curls 8-4-4 up 10 lbs 8-6-6, 8-5-6 and 7-4-5 there were some pretty sloppy reps on the heavier sets as this was an ambitious increase. Have to clean up my form next week. I don't think I've ever done 150 for 8 reps before though.

Db lateral raise 6-12-25 X 2 Up 2.5 lbs since last week on both drops got the first set but only 18 on the second drop of the second set.

I knew this was going to be an ambitious day and for the most part it was a successful one.

Finshed it off with 45 minutes cardio...
 
DreamWeaver said:
Some success yesterday but some concerns as well..

Bench 8-4-4 up 10 lbs on the first set 8-5-6!! Pretty damn good but settled for 6-5-5 on the second and went back down and still only got 6-3-3 on the third. The shoulder was the reason, when I racked my first round on the second set after 6 reps I could feel that there was maybe 5 more reps left in me but the shoulder would not allow it.

Obar curls 8-4-4 up 10 lbs 8-6-6, 8-5-6 and 7-4-5 there were some pretty sloppy reps on the heavier sets as this was an ambitious increase. Have to clean up my form next week. I don't think I've ever done 150 for 8 reps before though.

Db lateral raise 6-12-25 X 2 Up 2.5 lbs since last week on both drops got the first set but only 18 on the second drop of the second set.

I knew this was going to be an ambitious day and for the most part it was a successful one.

Finshed it off with 45 minutes cardio...
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Good workout and I am glad you did not push the shoulder past were you felt comfortable of being able to do.
 
Total Domination...

Started with one set of 280 X 10 on squats, added 20 lbs on the second set 300 X 10 and kept it that way for the third. My shoulder was really being a pain and it is forcing me to place the bar higher on my traps than I normally would. One more set, fug it! I add another 20 lbs for 320 X 10 now I am starting to feel it a bit. This last set was pretty challenging. I will probably keep it at this level work on form and go up when I have mastered the weight. If anybody told me that I would be high repping 320 the third time out after not doing back squats for 2 years I would have laughed in their face!! It just goes to show you, how strong front squats made my legs, hek I haven't even got all my core strength back and if I didn't have a sore shoulder I probably would have gone higher. When I get my deads up and core strength then it is going to help my squats too.

Standing calf press 4X10 up 20 lbs

Peck deck 6-12-25 up 5 lbs owned...

Hammer curls up 2.5 lbs on 1st and second of 6-12-25 and could have gone more as I completely dominated the exercise.
 
Killer workouts Doug!!!
 
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