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Heavy Duty Donuts Journal


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Posted by: Duncans Donuts

To keep in touch with my brother (Camarosuper6) who is moving up north, and because I know of very few HIT trainees round' here, I will post my progress doing my traditional Mike Mentzer Heavy Duty routine.

I am a type one diabetic who has been doing HIT for roughly a year. I use nutritional timing with my insulin shots (70 grams/dextrose, 50 grams protein) to further my recover time. I do one set to failure. I do a three day split.

Workout one
Squats
Calf-raises
Weighted sit-ups
Any of several grip exercises

Workout two
Bench Press
Close-grip press
Bent Rows
Deadlifts
Pull-ups

Workout three
Military Press
Behind the back Shrugs
Concentrated Curls
Tricep Pulldowns (superset dips)
Dips

I am currently operating on a calorie deficit in an attempt to get my weight to (roughly) 215 pounds. I currently weigh in at 219.8 pounds. I'm not going to post my diet because I record that in small notebook and don't feel it necessary to transfer that to the internet.

Relevant measurements (in inches):
Thigh: 26 3/4
Calf: 16 3/4
Chest: 49
Arms: 18
Forearms: 14
Neck: 16 1/2
Waist: 33 3/4
Hips: 36 (slightly under)

By the end of the year goals:
Military Press (free weight) : 235 x 8
Deadlift: 600 x 4
Squat: 445 x 18
Bench: 305 x 8
Waist: 32 inches

Of course I welcome any suggestions or insight that might be deemed helpful.


Posted by: Duncans Donuts

Today:

Squats: 400 x 18 (couldn't do 19)
Calf-raises: 525 x 14 (each rep hold contracted x 3 seconds)
Weighted sit-ups: 102.5 x 14 (superslow)
Static-hold grip exercise: 280 pounds x 28 seconds (front grip) x 22 seconds (reverse grip)

My blood sugar dropped quite low after the squats (50 mg/dl). Before hand it was closer to 130 mg/dl. I injected my insulin 10 minutes before the workout ended and consumed 70 grams dextrose and about 50 grams of protein. Also had a banana and some oats.


Posted by: camarosuper6

In curiosity, how much protein are you getting daily approx ?


Posted by: Duncans Donuts

Just about 1 gram per pound of body weight. At least that is what I shoot for.


Posted by: PreMier

That doesnt seem like very much protein.. is there a reason why you dont eat more?

I look forward to following this


Posted by: Duncans Donuts

My low protein is basically because of work. I'm on a big calorie deficit (I eat about 2900-3400 a day) and I just don't get enough of my calories from protein. Maybe 300 a day. I'm trying to bump it. Premier, I'd love any insight or opinions you have on my workout

Today:

First time I've ever done a dumbell press before. Thought I'd give it a whirl considering the kind of good publicity it gets on these boards. All sets to failure (typically last rep is forced)

Dumbell press: 97.5 x 9
Close-grip benchpress: 235 x 10 (almost 11)
Deadlift: 505 x 7
Pull-ups x 9 (maximally contracted for 3 seconds on each rep, last rep hold into I fall).

I typically do a one rep deadlift and hold it for as long as I can. I had problems finding the right straps today, though, and had to just do them traditonally (lower back problems flare up when I do big weight lots of reps). The straps I used are old and crappy and almost ripped some skin off.


Posted by: JerseyDevil

You are one strong lad....


Posted by: Duncans Donuts

Gracias, Jersey.

Me and my brother alike seem to have problems with our chest. Our best lifts typically are shoulders and back (and for me legs) while I've had issues with the bench press. Maybe I can overcome this with the dumbell press, maybe the additional contraction on the horizontal motion will advance my workout.


Posted by: Duncans Donuts

Had a spotter today so I changed up my bicep work. All exercises were free weight, no smith machine use.

Military press: 205 x 8
Behind the back shrug: 285 x 9
Tricep pulldown (rope): 130 x 8 (superset dips)
Dips: x 4
Olympic bar curl: 115 x 8

For my curl I did 3 second up, leaned over on max contraction so that I could feel the resistance with my biceps fully flexed, held that for 3 seconds, and did 3 second negatives. On the final rep I had a spotter help me up (about 8 seconds up) held as long as I could (maybe another 8 seconds), and controlled the negatives at about 6 seconds.

This is the first time I've done olympic bar curls in nearly 6 months, and it was a good experience.

EDIT: also weighed in at 220.4 today.


Posted by: yellowmoomba

Killer negatives!! Your biceps were probably ready to explode!!!


Posted by: Duncans Donuts

Quote:
Originally Posted by yellowmoomba
Killer negatives!! Your biceps were probably ready to explode!!!
Oh man, it was something. I'm a pretty stubborn trainee (I use HIT methodology and typically change my workout substance once every 3 or 4 months, if that) but as far as working my biceps to failure, I'll probably keep this up for a while. The last set was excruciating, I was shrieking by the time I got the weight back to the floor.


Posted by: yellowmoomba

Quote:
Originally Posted by Duncans Donuts
Oh man, it was something. I'm a pretty stubborn trainee (I use HIT methodology and typically change my workout substance once every 3 or 4 months, if that) but as far as working my biceps to failure, I'll probably keep this up for a while. The last set was excruciating, I was shrieking by the time I got the weight back to the floor.
Especially with the olympic bar!! (it makes a huge difference using a straight bar)


Posted by: Duncans Donuts

Having some lower back problems. This had a pretty negative affect on my workout today.

Dumbell press: 100 x 9
Close-grip press: 240 x 7 (struggled big on last rep)
Rack deadlift: 505 (severe lower back pain on full deads and rack deads)
Pullups bodyweight + 20 pounds: 5 (3 second hold in contracted position, slow negatives)

My back was dying today. I may cut out my heavy deads for a while. Also, I did my pullups with my palm turned away. I didn't think well and had my biceps in a weak hold, so I expect 7 or 8 reps with the 20 pounds next time.

Also have a new pic of myself and my buddy Chris. Just if people were curious what I looked like without the goopy smiley face.




Posted by: PreMier

Nice close grip presses.
How did you hurt your back? Did Dave make it to North Cali ok?

You make your friend look tiny LOL


Posted by: Duncans Donuts

Yeah, David did (make it okay). Me and my dad drove up with him - about a 13 hour drive, and a 12 hour drive back. Very different place than where we come from. It was tough saying goodbye.

I deadlifted 545 last week without much trouble and when I tried to do it again I just felt a huge amount of tension in my lower back on the rep. After that it hurt, so I let it go and just did some rack deads.

As for my friend, yeah, he's not very big. Maybe 5'8 and 170 pounds.


Posted by: camarosuper6

Well Im here

Whats up Mike. Nice pic, guess someone has a webcam. Life up here is pretty damn boring. Money is tight, and living with someone else is tough, but Im going apt shoppin on Monday, so I guess Ill see how that goes.

My FTO program is going well. Cpl. McBride is my training officer, and although hes tough and strict, hes a good guy, and will teach me a lot. Reminds me a little of being in the Academy again cuz Im bottom of the totem pole until I get off my FTO program.

How are things at home. Anything out of the ordinary. Oh, BTW, Im flying back Sept 9th through the 13th.


Posted by: Duncans Donuts

I can imagine living in that liberal nonsense is tough. At least you get to boss everyone around. Didn't you get temp work to help finance everything? I'll be talking to the UPS human resources on Sunday (if they're there) or Monday.

Things at home are the same, but different. I don't have to worry about using the plunger anymore Have you seen any attractive girls yet?

I look forward to you coming up.

Todays workout -
Squats: 405 x 19
Calf-raises: 530 x 15
Situps: 105 x 14
Forearm barbell grips: 285 x 23 seconds (front)
285 x 16 (reverse)

I haven't felt pain in my legs like this in a very long time. I was so close to getting another rep on squats. My sit-ups were enormously hard in the heat. As far as the calf raises go, I collapsed after the last rep and almost started crying, and I'm progressing well on them. I just hope my lower back stops hurting so I can get back into deads.


Posted by: PreMier

So do you just do 1 set of the weight(IE: 405 x 19)?

Plunger lol


Posted by: Duncans Donuts

Always one set to failure.

Lets just say my brother clogged the toilet quite frequently.


Posted by: PreMier

Thats interesting... How many wormup sets do you do? What do you do on off days? Whats the rep range that you want to fail in?


Posted by: Duncans Donuts

One warmup set, typically 245 x 8 on squats, 145 x 8 on bench, 105x 8 on military press. I don't do warm-ups for anything but the compounds.

For legs I typically shoot for a high rep range because I almost killed myself doing heavy squats a few months ago. 16-20 for my squats, 12-16 for my calves, and 12-16 for my abdominals. Everything else I'm in a 6-10 range. When I hit 9 or 10 reps I up the weight, etcetera.

On off days I typically just work at UPS, and twice a week I try to do a HIIT session (though given my workout routine I can't always achieve this).


Posted by: camarosuper6

Make sure you keep that diet in check. One of the few good things about being up here with little money is that I eat really well. I get home about 330 am, drink a protein shake and eat a pb/J Sandwhich w/natural peanut butter. First thing in morning (which is around 2 pm) I eat a bagel or grits, a protein shake and a piece of fruit. Before I go to work I drink a Protoplex shake with a sandwhich, and I have a lot of canned veggies, that actually taste really good. and for dinner, Damons wife cooks usually something delcious. For instance, last night was Manicotti, and the night before were enchaladas. So, I eat pretty clean, with the exception of her meals, which are the equivalent of eating moms good home cooking (did I just say that?)

I start my workous again on Monday, as I will get a gym pass. I come back Sept 9th,through the 13th. Thats a Thu after noon and go back on Monday afternoon. Im really looking forward to coming home.

See you.


Posted by: Duncans Donuts

I bet you can not wait to get back here. It's way different around here. Sounds like you've established a really good diet. I'm doing everything I can to keep mine going without going insane. How much access do you have to the PC? Sounds like you've been busy. How many hours are you getting at your job? Also find out about the UPS out there.

Today's workout:

Military press: 205 x 9 (9th was nearly impossible, but I got it)
Behind the back shrugs: 290 x 9
Barbell curl: 120 x 8 (slow reps, 2-3 seconds up, 3 pause, 3 down)
Tricep pulldowns: 130 x 9 (superset dips)
Dips: x 4


My progress is slowing so I may lift less often. I banged my teeth on the last dip, as I collapsed. My shrugs are improving very well, but my grip is having trouble keeping up with the weight (which feels enormous from rep #1). I had a great spotter on my barbell curls today, and on my last rep I was able to do 6 seconds up, 3 second pause, and more than 6 second negatives. Ouch.


Posted by: camarosuper6

Well, I defintely am looking forward to coming back home, and do plan on visiting every 6 weeks or so, but working has been a blast. I get to suit up (Ive been in plain clothes the past week) on Friday of this week, and cant wait. Ive written a few tickets and done some minor things like that, but mostly gone over Dept. Policy and sharpened up my PC Codes and such. Its all coming back really fast, and Im learning a whole lot every day. Lucky for me, my academy was one of the best in the country, and I have a very strong foundation. Now, Im learning the details on how to be good at what I do. Its great.

Life will be a lot better once I get my own place, and hopefully you can move up with me. A went by a decent townhouse for only 600 a month, which would be no problem to afford if I had a roomy.

I start working out tomm, and will continue my journal there. Keep going well on your diet, and tell Chris and anyone around that u see that I said hello. I do miss everyone, and my gf especially, but Im getting along well, and adjusting quite quickly.

Take Care.


Posted by: Duncans Donuts

http://www.geocities.com/omega_training2000/aa3.htm

Hopefully you will be full time before too long. I talk to HR tonight at UPS. I played about 3 hours (nonstop, maybe 10 minutes of rest the entire time) of basketball yesterday and I'm taking today off of weights today too. Above is the Air Alert 3 website. Make sure you update everyone on your training progress on HST. Talk to ya soon, take care.


Posted by: Sapphire

Your screen name made me hungry... DONUTS....mmmmmmmmmm!!

Hi there and Good luck with your goals!!


Posted by: camarosuper6

Damn. My girl is about 750 miles away. I need sum luving.


Argh.


Posted by: Duncans Donuts

Thanks for the encouragement Sapphire

Dave, I have two suggestions for you when you start working out again: free weight military press, and free weight behind the back shrugs on a rack. Also I'll be talking to UPS in a few hours. Question is: what car will I drive?


Posted by: camarosuper6

Dude, I know youll get the Honda. All you have to do is make it seem reasonable.

I saw the UPS today and actually laughed out loud. Its RIGHT next to a gym (a nice one at that, with free weights, pool, bball court and the works!). Its two buildings next to eachother, looking old, probably about the size of the two parking lots at heritage park. Its really small, especially compared to the Ontario one.

I hope it works well. I applied with some lumber places that pay well today, and they said they would get back to me soon. Let me know.


Posted by: Duncans Donuts

Have you started going to the gym up there yet? I knew you were ready to start again.

Today's workout:
Close grip bench press: 240 x 10
DB press: 102.5 x 8
Rack deadlifts: 465
Pullups: 20 + body weight x 7 (no straps)

Having lower back problems severe so I'm working on form deads (which I'm not counting in the workout log). My close grip press today went great after 2 solid days of rest. Also the last rep on my db press was enormously hard and I almost lost control. My body weight is about 218-219 so my diet is going well.

I've literally run out of space on my dumbells to keep adding 10 pound plates so I've got to buy some new standard weights for the dbs. My blood sugar was dropping hard after the pull-ups so I was proud to get 7 good reps (with the 3 second pause at the top and hold to failure on the final rep) without dying


Posted by: yellowmoomba

Hey DD -

How long are your workouts taking?? Only 1 warmup set (and only on Compounds)?? Are you doing any cardio or warmup up before you hit the weights??

I also read your article on HST vs HVT ( 5 points ) that your bro posted back in February .... Interesting

Oh yeah - it's good to see another baller on the board!


Posted by: Duncans Donuts

Sup yellowmoomba,

Typically my workouts take from 20-25 minutes. I allow a good deal of rest between exercises on leg and back day because of the intensity I try to use. IE, on leg day I work until I collapse and am somewhat incapacitated for half a minute or so, which requires me to wait 4 or 5 minutes before I continue the workout.

Yes, I only do warmups on military press, squats, bench presses, and deadlifts. And it's a very light weight 8 times, even on my squat days. I've never had problems with this warmup method. I found doing a bigger warmup on (for example) bench press day would affect my set to the point of not using the intensity or poundage I was capable of.

I do very light stretching and typically take a short walk around my neighborhood before I lift weight to prepare myself for the workout. The way I train is probably in a very distinct minority, but my relatively exceptional leg strength (on squats and calf raises) I owe to one set to failure. Anymore than that and I can gurantee I'd be overtraining.

I'm glad you read that old article. I'd want to make it clear that I don't want to put down people who train differently than me; we all are entitled to our opinions, and everyone's decision should be met with encouragement and support. Peace


Posted by: yellowmoomba

It's working for ya

Keep it up!!! I'll watch your progress. I have about 6 more weeks of my current program before I'd like to change - maybe to HST??


Posted by: Duncans Donuts

Today's workout:

Military press: 210 x 8 (almost 9)
Barbell curl: 125 x 8
Tricep pulldown (rope): 131.25 x 8 (superset dips)
Dips: x 3
Behind the back shrugs: 295 x 10

I felt great today. I was literally 2 inches away from locking out my 9th rep on military press before my arms completely gave out. As always, on the barbell curls I had 2-3 seconds lifting, 3 second hold, and 3 seconds down. The last rep I did 5 seconds up, 3 second hold, and 6 second negatives. I had a great spotter again, and I had zero help until that last rep. As for my behind the back shrugs, I used straps and forced the 10th one. These have gone from being one of my favorite 3 exercises to one of my least favorite. They are enormously hard.

Yellow: My bro is doing HST atm, and I think he likes it to change things up. Just curious, does anyone here do anything close to a traditional HIT approach? I haven't seen anything that resembles what I do.


Posted by: PreMier

Nope, as far as I know your the only one. SF powerlifts, but thats about it.


Posted by: Duncans Donuts

Wow, I didn't know that.


Posted by: yellowmoomba

I don't know of anyone else that does HIT. Alot of people do the P/RR/S or a 4 or 5 day traditional split.


Posted by: PreMier

prrs


Posted by: yellowmoomba

I liked it when I did for a while.


Posted by: PreMier

I think its ok for those that dont know how to plan their own routine.. I just think its WAY overhyped.


Posted by: Duncans Donuts

I don't even really know what a P/RR/S entails.

This is how informed I am on current popular training methods.


Posted by: PreMier

Its developed by the most arrogant ass(IMO) GoPro. People say they get good results on it, but most that use it, liek I said, cant come up with their own routine. So it leads me to think that they are newbies getting newbie gains. Also the program is constantly changing so you dont addapt. Well anyone can switch a split weekly.

Can you tell how much I love it


Posted by: Duncans Donuts

lol

Doesn't sound like you much agree with the tenets of it. I'm pretty open minded about routines, though only in the affect that I'll spend the time to listen to the points made my the authors. I don't forsee that I would change what I do (if it ain't broke, don't fix it)


Posted by: M.J.H.

Workouts are looking great man, I always liked Heavy Duty training, it really lets you go balls to the wall on each set. Strength is looking good too man, keep it up!


Posted by: Duncans Donuts

Thanks monstar. Are you still doing the HVT? I saw you started a keto log of some kind. How long have you been training? I see we're the same age Thanks for keeping up with the journal.


Posted by: Duncans Donuts

Excellent workout today. It's been about a week since I worked my legs (I did some HIIT and some Air Alert so I wanted to give adequate recover time). Here's how I fared today:

Squats: 415 x 16 (Almost 17)
Calf-raises: 535 x 14
Barbell forearm grips: 285 x 34 seconds (front) ; 285 x 19 (reverse)
Sit-ups: 110 x 15

As always one set to failure. I was worried with my squats that I may not have been going deep enough (paranoia), so I focused on going full parallel. I upped the weight 10 pounds and barely lost 2 reps. On my calf-raises, (as always) held each rep at maximum contraction for 3 seconds and held as long as possible on the 14th (final) rep.

Holding the weight up during the calf-raises, my shoulders and arms go numb and start tingling as I progress, typically around the 10th rep or so. Anybody have any idea why this is happening? The weight is ridiculously heavy on the nape of my neck.

My upper abs are quite visible now, though I still have pouches of flab around my lower nipple and on my hips (love handles). It's becoming pretty obvious to me that the diet is working, because I'm looking much leaner. Since I've started taking more time off my strength has leapt in leaps and bounds over the last two weeks, wherein before I was stagnating.


Posted by: yellowmoomba

415 x 16

Damn!!!


Posted by: Duncans Donuts

Thanks YM

I wish I had been able to get that 17th one. My glutes are really working toward the end of these sets. If anyone actually reads this journal and is having trouble with legs, my testimony is pretty good: I used to be very weak on squats. A year and some change ago I was doing 275 or so for 7 or 8 reps and supersetting with leg extensions, curls, lunges (etc) and never went anywhere.

Of course as a person trying to go into college football, this lack of progress was quite frustrating. When I lowered the volume to 2-3 sets total for my quads, my strength exploded, and when I began doing one set of squats to failure with really hard loads of weight, I haven't hit a plateau (except for tearing a ligament in my left ankle) since. It's worth at least trying for 4-5 weeks if you feel your legs are overtrained.

BTW, I tore the ankle ligament playing basketball, not doing squats.


Posted by: yellowmoomba

Where are you trying to play ball?? What position??


Posted by: Duncans Donuts

Depending on what I weigh in at, I could play a variety of LB positions, fullback, or a tackle. I just started training with my buddy who's playing wide-receiver at a local school. He's running about a 4.4 40 yard dash so I'm working my ass off on trying to keep up with him.

I weigh about 218 right now and I'm 6'1. When next season comes around and my torn ligament is fully healed I'd like to be 230 with a body fat percentage of 8-10 percent.


Posted by: yellowmoomba

Cool It's good to have a specific goal to keep your training in-line.

What school??


Posted by: Saturday Fever

Geezus. I want to coach your for 9 weeks. 500+ for 7 reps on deads? 415 for 17 on squats? Incredible.

Where in northern Cali does your brother live? If he's anywhere near me, I'd like to hit the gym with him for a session. Hard to find dedicated-ish folks where I am currently.


Posted by: Duncans Donuts

YM: I'd love to transfer to Texas A&M, but frankly I'm not a very good student. Fortunately I live 3 minutes from what is considered to be one of the best football jucos in the nation - Chaffey College.

SF: Thanks for the kudos, man. My brother lives right next to Eureka, in a place called Blue Lake. He's a police officer up there. Whereabouts do you live? I was trying to move up there with him, but I'm having trouble transfering my job (UPS).

I haven't done deadlifts in a while (except rack) because I've been having a bit of trouble with my lower back. I hit 545 and felt pain every time after that. I researched my form a bit on an old link you posted in the training section, so I'll probably add a few more weeks of rest and come back working strictly on the form. Thanks for stopping by, fellas.


Posted by: Saturday Fever

Oh wow. I live in Chico. We're not close by any means, but not very far either. Perhaps sometime when you venture up this way we can all hit a gym and trade notes.

And anytime you wanna guinea pig for 9 weeks, let me know.


Posted by: Duncans Donuts

Well I know that you use the westside method, and since I've been trying to fix my deadlift forms, do you have any recommendations for perfecting that method of my training? I fear that since I'd been using such heavy weights for so long and maybe not been using flawless technique that I've been falling short of my potential.

How big is Chico? We're both from southern cal and it was so different up there. Do you like norcal? My brother said that there are a skant few hardcore trainees at his gym, and quite a big number of people training ridiculously (even moreso then down here in vanity town)

As for training, I'm a pretty big Mentzerite but if I ever get into the powerlifting scene (which I've considered) I'll be sure and consult you


Posted by: Saturday Fever

Chico is tiny. 65,000 people, mostly college students.

As far as deadlifting technique, there are two threads in the Training Forum that I started that are applicable. The first is entitled, "Squatting Like a Powerlifter, Squatting Big" and the other is fairly recent and is a thread about deadlifting mistakes. Use the deadlifting advise with the form described in the squatting thread, and I think you'll be very pleased with the results.


Posted by: Duncans Donuts

Todays workout:

I played nearly 4 hours of basketball on Sunday, and I was lacking a spotter, so I decided to just work on some deadlift forms and get an overall back workout in.

Rack deadlifts:
Set one: 505 x 27 seconds (static hold)
Set two: 605 x 17 seconds (static hold)
Set three: 635 x 9 seconds (static hold)

Pull ups: Bodyweight + 25 pounds x 7

As always on my pullups I held each rep for 3 seconds in the full contraction phase, did slow negatives, and on the final rep held as long as possible (probably 7 or 8 seconds)


Posted by: Duncans Donuts

I'm beginning to suspect my progress may be hindered at the moment by my diet. Still, progress is continuing, albeit not as well as several weeks ago.

Military press: 215 x 7
Behind the back bar shrugs: 305 x 8
Barbell curls: 155 x 4 (rest pause)
Tricep pulldowns: 135 x 6
Dips: x 5

I started a rest pause (Mike Mentzer style) barbell curl routine today. I had a spotter on the last couple of reps keep the bar moving in good form, and did slow negatives on all reps (6 seconds) and almost 10 seconds on the final rep. 10 second pause between each rep, and I expect to up the weight at least 10 pounds in this style next week.

My military press was especially hard, and my progress is becoming more stagnant. I am, however, still in the rep range I desire (6-8 now after months of upper body 8-10) and I expect to use the same weight and add reps next time easily.

My shrugs were upped by 10 pounds I believe and I only lost 2 reps. My traps have been improving visibly for some time


Posted by: PreMier

My traps can grow like no other bp. Shoulders grow good too. Killer workout man.


Posted by: Duncans Donuts

I've noticed that about me too. I did no direct trap work for a very long time and I'm happy to get back into it. I never did behind the back freeweight shrugs before and probably will never do them front again. Thanks for the response man.


Posted by: Saturday Fever

Hypertrophy will definitely stall because of diet. That's pretty much because hypertrophy is all about diet.

For strength purposes, you can adapt with or without a solid diet. Maybe increase the weight and lower the reps it takes to fail on your first lift. Keep the CNS guessing.


Posted by: Duncans Donuts

Thanks for the post SF.

Yeah, I actually did that today, lowered the reps to what I thought I could handle at around six reps. Maybe I should go even lower in terms of rep? I should note that I'm a type one diabetic and have been using heavy loads of insulin with post workout supplementation to try and keep my recovery up.

I've dropped roughly 1 and a half percent of body fat in the last month according to losely done caliper tests and gained about a pound of weight, so I think I'm doing something right. I'm notorious for misinterpreting data, though.


Posted by: Duncans Donuts

Excellent workout today.

Close grip benchpress: 245 x 9
DB press: 115 x 4 (stuck on 5)
Rack deadlifts: 645 x 2 (5 second hold on rep one, 11 second hold on rep two)
Pullups: bodyweigh + 30 x 6

Today was a good day of progression. My chest felt enormously tired after my Closegrip presses and my DB press. I've never felt such fatigue after I lost control on the 2nd rep of the rack deadlifts. Moving 645 pounds is very very stimulating.

As far as my pullups go, I did slow reps again, 2-3 second lifting phase, 3 second hold, and 3 second negatives. The last rep I held maximally as long as possible. A very low amount of volume but an enormously intense workout.


Posted by: Duncans Donuts

I weighed in for the first time in a while this morning. My weight was sitting, suprisingly, at roughly 216 pounds. My starting weight was roughly 221 pounds. According to my body fat testing I've gone from (in probably 2 and half months of dieting) from 13 percent to 10 percent.

According to my calculations I've lost nearly 8 pounds of body fat, and presumably added between 2-3 pounds of something else. The idea of me adding 2-3 pounds of muscle in the span of slightly over 2 months seems a bit far fetched, so I'll be the pessimist and say that the times I weighed myself I may have been retaining water, and the times where I weighed low (215-216) I was probably slightly dehydrated.

From my own measurements and mirror trips, I'd gauge that I've lost maybe 7 pounds of fat and added maybe a pound and a half of muscle.

In any case, I'm about 5 or 6 pounds away from my goal of 7 or so body fat percentage wise. For those of you who were ever curious as insulin for use without AAS, I will say that with appropriate nutritional timing, it has been a godsend. In terms of my workouts I have made progress every workout, minus deadlifts, which is related to a lower back problem. Slin is enormously dangerous, though, and not worth the risk unless you know comprehensively what you're doing.

Everyone who has given me kind words and support in my journal, thank you very much. It means a great deal

Goals:
Squat: 450 x 20
Military press: 225 x 6
Rack deadlift: 700 pounds x 1
Deadlift: 650 x 2
DB press: 130 x 6
Barbell curls: 170 x 6

Trying to psyche myself up, I've changed some exercises and updated and modified a few goals. I hope to reach all of them within five months.


Posted by: M.J.H.

Damn DD, must be nice to have access to insulin---it's definitely one of the most anabolic horomones in the body. I can see that you're taking full advantage of being a diabetic. Do you have any physique pictures up?


Quote:
Goals:
Squat: 450 x 20
Military press: 225 x 6
Rack deadlift: 700 pounds x 1
Deadlift: 650 x 2
DB press: 130 x 6
Barbell curls: 170 x 6
How deep are you taking the squats? I have never heard of anyone squatting 450 for 20 before. That's absolutely insane. And where are you pulling from in rack deadlifts?

The other goals look a little more reasonable. 170 on BB curls is insane, how much body momentum are you using there?


Posted by: Duncans Donuts

I take the squats full parallel, deeper on the last few reps. I do use a smith machine, and I appropriately calculate the weight of the bar and so forth. I am very wary of my form and in taking the squats to a point of positive failure, and I am perfectly satisfied with a parallel squat, instead of a rock bottom. On rack deadlifts I'm pulling from slightly below the knee. Before I hurt my lower back, say three weeks ago, my best deadlfit was 545 6 times (it may have been 565, i don't remember exactly). Unfortunately I did strain my lower back slightly after that.

My barbell curls are done in perfect form. I lean over when the bar is contracted maximally so that I feel the weight. I am currently doing about 130 for 8 solid reps, with slower negatives on all reps, and a maximum hold on the final rep and 7-8 second negatives.

Thanks for looking in man, good luck with the SF routine :-)


Posted by: Duncans Donuts

Leg workout today:

Squats: 415 x 19 (stuck on 20)
Calf raises: 545 x 12
Leg Extensions: 175 per leg x 4 (rest pause)

It's been a little over a week since my last leg workout and I have had excellent progress. I added about 3 reps on my squats, and started doing rest pause leg extensions (single leg) and I can barely walk

I had a friend come over and evaluate my form. I am going parrallel and a little lower on all reps.


Posted by: yellowmoomba

415 x 19 That's strong DD!!!!


Posted by: Duncans Donuts

Thanks YM

My leg days are enormously taxing. My mind seems to be on the verge of going out early in my sets. I feel incapaciated for a good while afterwards.


Posted by: camarosuper6

God.


It may be apparent that I got the good looks in the family but Mike defintely got the strength. In the past 2 years you have totally put all my guiena pig schemes to shame with HIT. Mike. Play FOOTBALL. NOW. Damn it if I could go back, I would have tried out for college. But with you strength, your gonna be putting their LINEMEN to shame with what you can do on the squats/deads. Unfuqqingbelievable.

I have to say, I think you should go into powerlifting competition, especially at your size/weight you could be something. Use your strength and play some damn football. I seriously think you could get yourself a scholarship to a major university with those numbers.

I cant say enough about how well youve come about. From a fat little nerd to a pure beast of strength. Now get your ass a scholarship and play some big time ball. You could be deadly.

Just dont get hurt you injury prone sumabitch.


Posted by: Duncans Donuts

Thanks, Dave.

I will be playing football it seems. As soon as that ligament is 100 percent healed. I started training with a dude who's playing over at Chaffey. As far as your comments on HIT, there is always room on the bandwagon Especially considering that I'm the only one on it round here.


Posted by: Duncans Donuts

Rough workout today.

Military press: 215 x 6 (superset behind the neck)
Behind the neck press: 165 x 5
Behind the back shrugs: 310 x 8
Barbell curls: 165 x 4 (rest pause - 6 second negatives on all reps)
Tricep pulldowns: 135 x 7 (superset dips)
Dips: x 4

I am nearing a sticking point. I had progress on all exercises except my military, which I basically kept the same. I fear that I'm now overtraining working out so intensely every other day, and will start taking 2 days off again. It was nice working out so frequently, though. I am proud that I was able to achieve my body weight on military press for reps. I will supplement those with behind the beck presses for a while.


Posted by: PreMier

Yea, I might give HIT a shot sometime. Need to get back in the groove of things first. Recomend any good literature?


Posted by: yellowmoomba

Quote:
Originally Posted by Duncans Donuts
Rough workout today.

Military press: 215 x 6 (superset behind the neck)
Behind the neck press: 165 x 5
Behind the back shrugs: 310 x 8
Barbell curls: 165 x 4 (rest pause - 6 second negatives on all reps)
Tricep pulldowns: 135 x 7 (superset dips)
Dips: x 4

I am nearing a sticking point. I had progress on all exercises except my military, which I basically kept the same. I fear that I'm now overtraining working out so intensely every other day, and will start taking 2 days off again. It was nice working out so frequently, though. I am proud that I was able to achieve my body weight on military press for reps. I will supplement those with behind the beck presses for a while.
DD - you are throwing around some major weight - 165 x 4 Barbell Curls

Good luck with Football !


Posted by: yellowmoomba

Quote:
Originally Posted by PreMier
Yea, I might give HIT a shot sometime. Need to get back in the groove of things first. Recomend any good literature?
Premier - it's about time to start lifting - isn't it??




Posted by: PreMier

Yea YM. I am thinking next Monday(soonest) or 2 weeks(latest) for sure. I think I will be in the dumps for a while, because progress will be slow.


Posted by: JerseyDevil

Damn DD. Awesome weights... I must say I've always been a fan of Mike Mentzer and later Dorian Yates. Seems to me, HIT was a great idea that was later diminished, and ruined by proponents taking it to the extreme. An example would be one guy who used to post here that claimed you only need to work one bodypart A MONTH. Yeah right. I could see me working chest 12 times a year and making fantastic gains.

Ok, that said, your HIT workouts look beautifully constructed, and would make MM proud.


Posted by: Duncans Donuts

Thanks for all the positive responses, guys.

I learned about HIT a year into my weight lifting career as a 25-30 set volume trainer type. Good literature regarding HIT is as follows: the book that introduced me (quite ignorant at the time) to HIT was "Maximize Your Training", a generally insightful book on all aspects of training. I of course graduated to the High Intensity Training: the Mike Mentzer way, with a handful of variations, which is how I've arrived along my present course of training.

YM: Thanks for the football encouragement. If you have any good drills be happy to share.

Jersey: Thanks for the compliments on my program design. It took a while to get it down appropriately. I think the greatest problem with most people who try HIT is that they don't really push themselves to their limit (regardless of whether it's CNS or Muscle failure that's being reached). It took me at least a month to arrive at that point where I could mentally push myself to failure, and my progress has been phenomenal since I've achieved this, to say the least. Unfortunately, intensity training still is not a popular method despite it's time efficient benefits. Nobody should doubt it's effectiveness.


Posted by: PreMier

Its not popular, because most are AFRAID to push the limits. Or they just dont have the drive.

Also, one style isnt for everyone


Posted by: Duncans Donuts

Quote:
Originally Posted by PreMier
Also, one style isnt for everyone
Be that as it may, I still am surprised that nobody else around here uses it.


Posted by: JerseyDevil

Duncan here is some inspiration for your goal of 450 x 20 squats. Go to this site, http://www.joeskopec.com/biglifts.html, then scroll down to the video of the great Tom Platz squatting 500... for 23 reps. Awesome!


Posted by: PreMier

Holy fuck!

Looka big Bill in the background. He was a bad ass.


Posted by: Duncans Donuts

I am a big Tom Platz fan. Those videos are amazing. Makes me want to work my legs today Unfortunately, as I squatted on Sunday, my legs are still sore as hell. Thanks for the link


Posted by: JerseyDevil

Platz's quads were friggin HUGE in that video. You could almost tell how shredded they were even thru the sweats. Yep, that was Big Bill Katzmaier and Dr Squat Fred Hatfield in the background.


Posted by: Duncans Donuts

Read up on some intense methods here: http://www.intensemuscle.com/showthread.php?t=724

And had a friend of mine do one of the techniques. His results after one workout (a week later) were very dramatic so I gave it a try today.

Close-grip bench press: 250 x 7 (15 second pause) x 4 (15 second pause) x 2
Rack deadlifts: 655 x 2 (10 second hold on first; 0 hold on second, it was lifted)
Pullups: Bodweight + 35 x 5 (10 second pause) x 1 (hold to failure

My workout was extremely brief (15 minutes?) but terribly intense. Keeping my deadlifts in the stronger range of motion is ridiculously difficult and moving so much weight is productive. My pullups are doing really really well, too.

All divisions of set one were done to failure, so I picked the weight perfectly for the rep range advised at the above website.


Posted by: gr81

Quote:
Damn DD, must be nice to have access to insulin---it's definitely one of the most anabolic horomones in the body.
not sure if you are being sarcastic Monstar, but everyone has acess to insulin all the time. iit can be purchased over the counter by anyone with no prescription, think about it, diabetics NEED to have access to it at all times. anyways just caught that..

DD, lookin strong my man. very nice, epecially the dead. Doin it big! when you gonna come over to Westside and do the powerlifting thing maYn! lol.. listen to SF, he knows his shit to. I'll be in and out, but keep doin it boy.


Posted by: Duncans Donuts

Thx Gr8. I am a strong believer of if it ain't broke, don't fix it But my brother (camaro) is starting a westside training program so I'll see how he fares with it. If I ever do change up my routine I'd defitently do WS (as opposed to systems that I don't believe in, like P/RR/S or any kind of volume training).


Posted by: Saturday Fever

What if it was broken, but you didn't know it?

Like the way you can walk on a shoe for 3 weeks before you notice the sole is flapping on the side. It seemed to be just fine, but you know there's a shoe out there without a sole falling off.


Posted by: Duncans Donuts



Good point, but I'd have to disagree with the analogy. I think a lot of people do have broken shoes around here, but they are entitled to calluous their feet. I'm not confident enough to tell them they are wrong.

I do respect WS a lot (more so than any other scheme around this forum), and my brother is going to run it for a while. It seems like the very good progress I've had, though, it would be foolish to switch up until the progress dies. Working my squats once a week I've yet to plateau in probably 3 months. Would my progress be better with Westside? I'm not sure. I'd love hearing you WS experts opinions though.


Posted by: gr81

^^lol..

its all good brotha. I will say that I have been doing the BB thing for about 4 years or so, more or less similar versions of linear periodization and I had lots of success with that as far as muscle mass goes, my WO were always very intense and thats something I prided myself on. After a while thou I decided that BB wasn't for me and started to get involved in PL and westside and my whole attitude is revitalized. It really brings out the hardcore lifter in me, now I am just a PL newbie basically but I have never been happier and more excited about my training.. besides do you really wanna be involved in the same sport as randy claims! ha ha.. just playin. well Imma shut up now. peace man


Posted by: Saturday Fever

I was just ribbing you. You're obviously doing fine. But I admit I'm a Westside bigot.

Would your strength gains be better on Westside? Certainly. But maybe not the same as you see strength. Squatting 450 20 times doesn't translate to a 1RM of 700, as some would believe. So maybe you swap to a training method that focuses on the 1RM and you squat 500. That doesn't seem like a big strength gain at all. But it's the way you train.

If you're looking for huge 1RM's, definitely Westside will produce the results, hands down, better than anything else out there. If your version of strength is squatting 450 for 20 reps, Westside isn't going to get you there.

So it's perspective really. But again, I was just ribbing you with the shoe bit.


Posted by: gr81

Quote:
It seems like the very good progress I've had, though, it would be foolish to switch up until the progress dies. Working my squats once a week I've yet to plateau in probably 3 months. Would my progress be better with Westside? I'm not sure. I'd love hearing you WS experts opinions though.
I agree with that, if its still workin, then don't fucc with it. you never wanna interrupt progress. I can feel that fa sho.. Westside isn't just switching programs real quick thou. this is gonna sound cliche, but I swear its a way of life dude. Its more than just getting in the gym and squatting or benching.. read up on it if you want. I am not trying to get you to change your shit around or anything, but its the real deal no question..


Posted by: Duncans Donuts

Thanks for the input, fellas.

Here's a question: how long do you spend in the gym doing WS? How many days a week is it? I'm starting up speed/agility/endurance drills for football training (I have a year to allow a seriously damaged ankle ligament to heal) and I'm going to be spending as little time in the gym as possible for strength purposes.

What do you think would be a better program for football, in any case? A program that better trains 1-rm or stays in a relatively higher rep range?

SF: I remember when Dr. Squat Hatfield going against Tom Platz in a squat competition, with Hatfield (WS guy, right?) crushing him in the 1-rm but Platz winning in terms of # of reps. It's amazing the distinction training methods can influence in terms of reps and one rep max.

Gr8: As far as Randy and BB is concerned,




Posted by: Saturday Fever

Quote:
Here's a question: how long do you spend in the gym doing WS?
It varies, but I stop at 60 minutes, period. Generally I can get done in 30-45 but on big volume days, it may take longer. On the rare occassion it runs longer, the stop point is 60 minutes.

Quote:
What do you think would be a better program for football, in any case?
For football, you'd want to incorporate some explosive work like cleans and such. But depending on the position, you may need quick bursts or power or you may need the stamina to go chasing down a receiver. It really depends and falls into the realm of sport specific training.


Posted by: gr81

Quote:
Originally Posted by Duncans Donuts
Here's a question: how long do you spend in the gym doing WS? How many days a week is it? I'm starting up speed/agility/endurance drills for football training (I have a year to allow a seriously damaged ankle ligament to heal) and I'm going to be spending as little time in the gym as possible for strength purposes.

40-60 mins, like SF said.. football eh, very nice. What position, and what kinid of organization are you playin for if yo don't mind me asking?

What do you think would be a better program for football, in any case? A program that better trains 1-rm or stays in a relatively higher rep range?

I would think that football specific training would be most efficiently catered with strrength endurance,. High reps ranges really have no place, but 1RM may be too mquick. The average football play is something like 5 secs, right? It would be hard to follow westside to the T and you have otehr goals than to total your lifts. I will say that the fundamentals of Westside, which focus on building the torso(abs and lowerback) and hams would really benefit you. Its all about core training in football so you could defn take different aspects of the conjugated method and utilize them in your training program, ya feel me?

SF: I remember when Dr. Squat Hatfield going against Tom Platz in a squat competition, with Hatfield (WS guy, right?) crushing him in the 1-rm but Platz winning in terms of # of reps. It's amazing the distinction training methods can influence in terms of reps and one rep max.

It is crazy how teh level of performance varies. I am still trying to adjust since I have been training in higher rep ranges my whole life..Both are very impressive and theres something to be said for being able to be that strong for that length of time.

Gr8: As far as Randy and BB is concerned,



ha ha, Too funny. dude did you see whn he was talkin that shit, I asked him a few simple Q's pertaining to weight lifting that were pretty easy to answer, giving him a chance to prove he knew something since he was trying to call me on my knowledge, and he just avoided them and tried to make fun of me for asking them. what a lil biatch...



Posted by: Duncans Donuts

Just a JUCO for football, but I injured myself a month before training started. The reason I'm squatting in a high rep range is because I got to 475 at about 8 reps and nearly killed myself with the weight slipping, and I lowered the weight to about 365 and started busting out higher reps. Now I'm climbing closer to the rep range that I almost broke my neck with.

Most of my other rep ranges are relatively lower, between 6-10 and 4-8 on most. I won't touch power cleans because of my lower back problem, and I feel that explosive behavior on the football field has to be trained on the field.

Randy is of the belief, Gr81, that he knows something about bodybuilding. In fact, he simply regurgitates the beliefs of others (people I actually respect), many of these notions having no basis in physiology. He has yet to say one substantive thing in this forum, except for his 18" arm picture, which is substantive in it's comedic value. Oddly enough, we are the same height and probably 8 pounds apart.

So anyway, fuck that bitch, ya heard? Thanks for lookin in guys.


Posted by: yellowmoomba

DD -

Did I miss something - Who is Randy?? You guys had some funny comments


Posted by: Duncans Donuts

Long story. Check out the tail end of the "lift for outer biceps" thread. Very annoying.


Posted by: gr81

hey DD, I got a couple of articles that may be of interest to you regarding football training and what not. thought you might wanna peep em:

http://www.elitefts.com/documents/ex...all-player.htm

http://www.elitefts.com/documents/we...g_football.htm


Posted by: Duncans Donuts

Thanks for the links Gr8. I'm sure I'll incorporate a lot of the suggestions into my football workout.

Today:
Squats: 425 x 17 (stuck on 18)
Leg extensions: 175 x 4 (one leg at a time, rest pause)
Ankle rehab: Light calf work
Sit-ups: BW + 145 x 9

Another taxing leg workout. A ligament in my left ankle I tore 6 months ago has been giving me trouble, so I'm doing light work to rehab it. My squats felt great and on rep 18 I just collapsed. I also added a load of weight on sit-ups - 3 plates plus my bodyweight really fatigued my abdominals. Also, my rest pause leg extensions progressed well from last week.

Once a week leg workouts are all my body can handle given the weight and intensity. Also, deadlifts fatigue my hams in the middle of the week, and they are barely ready for work 4 or 5 days later.


Posted by: M.J.H.

Quote:
Squats: 425 x 17 (stuck on 18)
Holy sh*t!

How deep are these done? I have never heard of anyone squatting 425 for 17, ever, lol. Any videos?


Posted by: Duncans Donuts

They are done full parallel, on a smith machine. Last few reps I go as deep as possible. No, no videos My bro is a mod, though, if you wanna ask for confirmation. I'm not full of shit.


Posted by: M.J.H.

Oh, Smith-machine squats. I had no idea that's what you were talking about, sorry. When you do your squats how far do you put your feet forward, just curious? I have done Smith squats before and I wasn't too fond of them.

BTW, is 425 in plates? Like four 45's and and a 25 and a 10 and all that on each side? Or are you counting the Smith-machine bar in 425?

BTW, you definitely need to get a video up of 545 for 6 in deadlifts, regardless of which moderator you know, lol. That's just purely for motivational reasons. Do you pull conventional or sumo style? And how old are you again bro? Sorry for all the questions.


Posted by: gr81

^ I agree with mono, I wanna see that shit maYn! pullin that LITE WATE BABBYY!!..ha ha. Let me ask, why do you squat on the smith machine just out of curiosity. I know you had an injury, but if you continue you will see more injuries. The smith is horrible to squat on in pretty much every way possible, trust that. That is a beast of a squat thou.. and yeah who is your bro btw, curious minds wanna know! lol.. peace DD


Posted by: M.J.H.

IM member camaro6 is his brother I think. I am not saying that he's bullsh*tting at all. I am saying that with 425 for 15+ reps, a video is a must. And 545 for 6 in deadlift? That's crazy---I have never seen anyone pull like that before. I am just curious what kind of form and technique and all that he uses.


Posted by: Duncans Donuts

The bar weighs 25 on the smith, so today I did 4 plates and 25s.

I squat with a smith for two reasons. #1, I have a gym at my house, and #2, I don't have a power rack. If I had a rack I would. Unfortunately the machine was bought before I knew what I was doing, and I can go to failure on the Smith, which is essential in my training philosophy.

As far as deadlifts go, I pull conventional. I stopped doing them a few weeks ago (see past posts) and went to rack deadlifts because my lower back has not been doing well, and I like using the more massive amounts of weight in the stronger range of motion.

I'm 20 years old, btw.


Posted by: camarosuper6

Im still better looking.


Posted by: camarosuper6

Here's a question for the WestSide Gangstas.. how good is WS for hypertrophy?

I know that hypertrophy is at least 50 percent diet, but with that in mind, how effective is WS for not just power, but growth.


Posted by: gr81

you will build an unbelievable foundation, no question. all that core work and ham work, everyone elses weak points will be your strong points. Of course alot of the show muscles like quads and bis are not really the focus.. I its not liek you won't groa thou, lifting all that LITE WATE!! lol


Posted by: Duncans Donuts

Today's workout:

Military press: 220 x 5 (stuck on 6th)
Behind the back shrugs: 315 x 9
Barbell curl: 145 x 7
Tricep pulldowns: 137.5 x 6 (superset dips)
Dips: x 3

I adjusted the rep range for some exercises that I felt were lagging and addressed this with an attempted "CNS shot in the arm". I really had 6 reps on my military press (to my surprise) but I didn't lock it out (probably an inch away from elbows locked) because I lost balance and nearly dropped the weight on my head. After two weeks of rest pause curls I improved my normal curls by 20 pounds and lost only a rep. Slow negatives on each rep, about 8 second negatives on the final one. I used straps for my behind the back shrugs and was pleasantly surprised. My range of motion was perefect to form except on my last rep, where the weight barely moved.


Posted by: M.J.H.

Workouts are looking great bro, what kind of ROM are you using on the military presses? Taking the bar down to your chest or stopping when the bar gets to you ears? I have seen people do both, just curious.

You gotta' get some videos up man, these lifts are nuts!


Posted by: yellowmoomba

Workouts look SOLID!! Where are your football training exercises??




Posted by: Duncans Donuts

Monstar: I use a relatively close grip on my military press. My hands are probably 6 or 7 inches from each other. I go just below my chin. I recently changed the grip, and used to go down to my chest, but now I can't. Thanks for the encouragment Monstar . I appreciate it. I'll look into digital cameras sometime.

YM: Thanks man. Unfortunately a tendon that was slightly torn in my left ankle is aggrevated, so I'm rehabing it for a few months before I can begin the rest of my football training I'm hoping it will be at 100 percent sooner, but I'm so busy with work and with improving my lifts that over-exerting myself could further damage it.


Posted by: Saturday Fever

Quote:
Originally Posted by camarosuper6
Here's a question for the WestSide Gangstas.. how good is WS for hypertrophy?

I know that hypertrophy is at least 50 percent diet, but with that in mind, how effective is WS for not just power, but growth.
This has been a semi-ongoing debate for a while now, actually. If your diet is right, Westside will make you massive. Ripped? All diet. But yes, a Westside routine will leave you not only lifting weights you never thought possible, it'll leave you massive.


Posted by: camarosuper6

Excellent.


Posted by: Duncans Donuts

Today's workout:
Close grip benchpress: 255 x 9 (15 second pause) x 3 (15 second pause) x 2
Rack deadlifts: 585 x 3 (6 second hold on each rep)
Pullups: Bodyweight + 40 pounds x 5 + 1 (rest pause)

After changing my routine to the one above for my bench press, I added 5 pounds and 2 reps on the first set I took a week off between my last chest workout, and am going to stop doing rack deadlifts now that my lower back isn't in quite as much pain (tender but mild) I will be working on form deadlifts, probably with a low weight (405 or so). I am enormously impressed with the progress made in one week.


Posted by: M.J.H.

Nice workout DD. Really impressive rack pulls---585 for a triple is really impressive. You said the bar is knee level, right?


Quote:
This has been a semi-ongoing debate for a while now, actually. If your diet is right, Westside will make you massive. Ripped? All diet. But yes, a Westside routine will leave you not only lifting weights you never thought possible, it'll leave you massive.
Have to agree here. Westside is one the best programs that I have ever done. My only complaint was that I got bored with it after a while. But it's so flexible you can work any exercise/rep scheme into Westside effectively.


Posted by: Duncans Donuts

Below the knee. Thanks MS. I'm tired of rack deadlifts though, as soon as my lowerback is able I can't wait to do regular deads again


Posted by: Duncans Donuts

Ah, leg day.

Squat: 430 x 15 (stuck on 16)
Ankle rehab: 255 x 8
Rest pause leg extension: 180 x 4 (per leg)
Sit ups: 145 x 11

My smith machine needs oil, bad. I put the weight on and twice lifted the entire smith machine off of the ground. It's not a light machine, either. Each rep I could feel a grinding resistance that wasn't the natural weight of the bar and the plates. On the last rep I pushed up with all my might and after I couldn't hit rep 16, my calves were throbbing as well as my quads and hams. Overall a great workout. First rep I didn't go fully parallel, for the picky ones. The rest were perfect form.

I'm done with the rest pause leg extensions. I'm going to be doing one leg at at time, probably with 140-150 pounds for 6-10 reps next week. Wish me luck.


Posted by: gr81

Quote:
My smith machine needs oil, bad. I put the weight on and twice lifted the entire smith machine off of the ground. It's not a light machine, either. Each rep I could feel a grinding resistance that wasn't the natural weight of the bar and the plates.
whatt up boi, you need to ditch that smith machine homey, nuthin but trouble.. lookin good thou you beast!! lol


Posted by: Duncans Donuts

Yeah man, the Smith Machine is given me troubles. Needa' power rack.


Posted by: yellowmoomba

Quote:
Originally Posted by Duncans Donuts
Below the knee. Thanks MS. I'm tired of rack deadlifts though, as soon as my lowerback is able I can't wait to do regular deads again
DD - You should go out to the parking lot a grab a bumber and start doing deads with a car!! You are pushing some serious weight these days!!


Posted by: camarosuper6

you were supposed to call me bro, I wanna start talking about getting some stairmaster soon


Posted by: Duncans Donuts

I just called you literally at the time you were posting


Posted by: camarosuper6

Ill call the house when this movie is over. We are watching Orange County. Hilarious.


Posted by: Duncans Donuts

Oh, okay.

Today's workout:
Military press: 225 x 5 (close to 6)
Behind back shrugs: 335 x 5
Barbell curls: 150 x 7
Tricep pulldowns 138.75 x 3 (superset dips)
Dips x 4

My military presses are doing well. With my spotter I could have finished forcing the rep, but I had him disengage and I still almost struggled it to the top. On that exercise I'm working out with over my bodyweight, which has been a goal I've had since I've been lifting. I'm very happy with that. My barbell curls are going to drop next week because I'm having a slight hitch to get the movement started. My triceps were still fatigued from my CG benches nearly a damn week ago, and progress in that regard was not good. I'm going to also be dropping the weight on shrugs to improve ROM. Overall, though, good workout.


Posted by: Duncans Donuts

I've been evaluating goals and getting serious about training for football. My speed/agility/endurance training won't start until January because of a serious problem with my left ankle (torn ligament). I've decided to forego anything that could reinjure, except for weekly maintance (maybe ginger running and basketball game) to keep me in the thread of "cardiovascular" health [sic].

In these 3 months I'm going to focus exclusively on diet and getting as strong as possible. I'm going to set new goals and focus almost exclusively on the major compound lifts. Here are my new found goals:

Workout goals:
CG bench press: 300 x 8
Military press: 265 x 8
Squat: 470 x 12
Deadlift: 455 x 12
Barbell curls: 175 x 8 (no shift in back at beginning of the lift)

One rep max goals:
Bench press: 450
Military press: 315
Deadlift: 635
Squat: 700 (safety squat style)


I also want to get my weight to 240-245 before January. I want my playing weight to be 230 pounds and be able run a 4.45 40 yard dash. Fortunately I will have five or six months before I have to report to the coach, and I believe if my ankle is healed I will be at this point by May.

In reference to power cleans, I consider them typically dangerous and unnecessary when used in strength programs. HOWEVER, I do thing they have a benefit, and that is in general central nervous system conditioning. I will do 50-60% of 1RM once a week. Only 2-3 reps. Any football experts; football fans; personal trainers; I would appreciate insight and suggestions. Also, I'm curious, what are the average lifts of linebackers/fullbacks at 210-240 pounds in college at the moment, if anyone knows?

I also am in need of a good stretching program, though I am currently using one that is recommended in "Maximize Your Training" by Brzycki.


Posted by: camarosuper6

I guarantee Mike your pushing more than a lot of the O-Line as far as your weights, even for those individuals who are on juice.

Just keep doing what your doing, I guarantee there wont be very many people at any position other than line that will be able to put up what u are putting up...especially at JC.. you will own.

Do a lot of agility work, underwater running and general conditioning (parachute, wind sprints, quickness drills etc.) If your quick, agile and can run anything under a 4.6, you will be a shoe in for 1-A ball after a year or so of JC. IMO


Posted by: Duncans Donuts

Maybe you'll be back down here by then and you can help me train. I'm not sure exactly what the average is for the major compounds like squats, deadlifts, military, and bench for college athletes.

But I'll hit my goals in probably 3 months, and the hard part will be the agility/speed/etc training. I gotta get past this damn ankle injury and work on my flexibility. Let's see how all that works, eh? BTW what kind of accutane cycle is good for prevention of zits, Dave?


Posted by: camarosuper6

I dunno. Accutane is only available by prescription and our doctor is conservative. I would say get some of the stuff I did when I had a breakout, from him, which worked really well. It was some kind of antibiotic or something.


Posted by: PreMier

Dont know about college lifts.. but some kids at my highschool set state records. 210-220lbs and they could clean 315-335lbs. They were some big mormon boys, totally clean.

Accutane is serious shit, that should be avoided.. Doesnt b12(injectable) help with acne?


Posted by: Duncans Donuts

P: That's a helluva clean for a high school kid. When I last did them (lon ago) I did 235 four or five times. I don't think I'll ever do them though.

Today's workout:
CG Bench press: 260 x 7 (15 seconds) x 3 (15 seconds) x 2
Form deadlifts: 415 (did several sets very slow and deliberate)
Pullups: Bodyweight + 45 x 6 (10 seconds) x 1

Another low volume, enormously succesful workout. Toot my own horn . In any case my close grip bench press is very impressive to me. Problem with my wrists though; the middle set hurts like hell. I'm practicing form deadlifts, and I did 415 very slowly and held it as long as I could. Even though this weight isn't enormous to me, after holding it for half a minute my back was well fatigued. I'm really enjoying this day in my routine .


Posted by: Duncans Donuts

Adjusting my routine in an Arthur jones/DC/ Dropset style brutalization program. Each workout once a week.

Day one: Legs / Abdominals
Squats: 1 set to failure (superset leg extensions)
Leg extensions: x1 set x 8-10 (10 second pause) 1-4 reps
Calf rehab exercise
Situps: x8-12 reps to failure (10 second pause) 1-4 reps 6 second negatives.

Day two: Chest / Back
CG bench press: x6-8 reps (15 second pause) x2-4 (15 second pause) x1-4
Deadlift: 1 sets of form deadlifts
Pullups: x4-6 reps (10 second pause) x 1 (static hold, slow negative)
Upright rows: x6-8 (10 second pause), x2-4 (10 second pause), x1-4

Day three: Shoulder / Arms
Military press: x4-8 (pause, lower weight), x2-6 (pause) x1-4
Behind back shrugs: x6-8 reps
Tricep pulldowns: x6-8 (superset with dips)
Dips: x2-4
Barbell curl: x6-8 (10 second pause, lower weight), x2-4 (pause), x1-4

The intensity of this program will give me little recourse but to do each once a week. I will watch for signs of overtraining. I'll do it for 4 weeks and carefully evaluate progress; if none is forthcoming I will modify it appropriately. I do want opinions no this program, specifically from the guys I respect who come in here a lot (YM, Premiere, Gr8, SF, my bro, JD, monstar, etc).


Posted by: Duncans Donuts

Hardest workout I've ever had.

Squat: 430 x 18 (superset)
Leg extensions: 200 x 13
Weighted situps: 147.5 x 11

I did squats until I nearly lost my small lunch, and after I collapsed I crawled to the leg extension machine and did 200 pounds 13 times. I was utterly incapacitated for 3 minutes afterwards. NO calf rehab today, I'll save that for next time.

As far as weighted situps go, I just got the new HIT book Dr. Darden and it made me reevaluate forced reps. I forced two reps on my situps and my abs are still vastly pumped.


Posted by: P-funk

Happy B-day DD.


Posted by: Duncans Donuts

Thanks funk


Posted by: yellowmoomba

Quote:
Originally Posted by Duncans Donuts
Adjusting my routine in an Arthur jones/DC/ Dropset style brutalization program. Each workout once a week.

Day one: Legs / Abdominals
Squats: 1 set to failure (superset leg extensions)
Leg extensions: x1 set x 8-10 (10 second pause) 1-4 reps
Calf rehab exercise
Situps: x8-12 reps to failure (10 second pause) 1-4 reps 6 second negatives.

Day two: Chest / Back
CG bench press: x6-8 reps (15 second pause) x2-4 (15 second pause) x1-4
Deadlift: 1 sets of form deadlifts
Pullups: x4-6 reps (10 second pause) x 1 (static hold, slow negative)
Upright rows: x6-8 (10 second pause), x2-4 (10 second pause), x1-4

Day three: Shoulder / Arms
Military press: x4-8 (pause, lower weight), x2-6 (pause) x1-4
Behind back shrugs: x6-8 reps
Tricep pulldowns: x6-8 (superset with dips)
Dips: x2-4
Barbell curl: x6-8 (10 second pause, lower weight), x2-4 (pause), x1-4

The intensity of this program will give me little recourse but to do each once a week. I will watch for signs of overtraining. I'll do it for 4 weeks and carefully evaluate progress; if none is forthcoming I will modify it appropriately. I do want opinions no this program, specifically from the guys I respect who come in here a lot (YM, Premiere, Gr8, SF, my bro, JD, monstar, etc).
DD -

I like the exercies you've set up - the Squat/Extention Superset looks like a bitch!! The only think I'd be concerned with is getting your Quads overpowering your hams.....

It looks like (from your lastest post) - this workout WORKED!


Posted by: Duncans Donuts

I agree, I was worried about the quads overpowering the hams. However, I used to do the reverse; pre-exhaust using the leg extensions, and I just couldn't handle it psychologically. I may start doing stiff legged deads, too.


Posted by: yellowmoomba

Quote:
Originally Posted by Duncans Donuts
I agree, I was worried about the quads overpowering the hams. However, I used to do the reverse; pre-exhaust using the leg extensions, and I just couldn't handle it psychologically. I may start doing stiff legged deads, too.
Good idea - that's what I was thinking.


Posted by: M.J.H.

Workouts are looking solid DD, good luck achieving your goals!


Posted by: Duncans Donuts

Thanks Monstar

Today my workout was not as progressive as typically. My military press is stagnant (took long enough) and I was correcting form on my arm exercises - dropped the weight slightly. Also fixed my behind the back shrugs, in which my ROM was limited.

Military press: 230 x 3 (lower weight) 195 x 4 (10 seconds) 194 x 2
Behind back shrug: 285 x 9
Barbell curl: 140 x 9 (10 second pause) x 1 (6 seconds up, 6 down)
Rope pulldowns: 125 x 6 (superset dips)
Dips: x 3

Now that my form is down pat, I expect my progress to slowly climb up and gains to be more obvious.


Posted by: Saturday Fever

Trick the Military Press.

After warmups, jump straight to your 1RM. Drop to a set of 6 with 40lb less and do 6 reps. Load your 1RM+5 and hit a single. Drop 40lb for 6 again. Now add your 1RM+10 to the bar and hit it.

Promises all around that your plateau is gone. Just an idea betwixt friends.


Posted by: Duncans Donuts

I will do that word for word on my next workout Thanks SF


Posted by: CowPimp

Quote:
Originally Posted by Duncans Donuts
Adjusting my routine in an Arthur jones/DC/ Dropset style brutalization program. Each workout once a week.

Day one: Legs / Abdominals
Squats: 1 set to failure (superset leg extensions)
Leg extensions: x1 set x 8-10 (10 second pause) 1-4 reps
Calf rehab exercise
Situps: x8-12 reps to failure (10 second pause) 1-4 reps 6 second negatives.

Day two: Chest / Back
CG bench press: x6-8 reps (15 second pause) x2-4 (15 second pause) x1-4
Deadlift: 1 sets of form deadlifts
Pullups: x4-6 reps (10 second pause) x 1 (static hold, slow negative)
Upright rows: x6-8 (10 second pause), x2-4 (10 second pause), x1-4

Day three: Shoulder / Arms
Military press: x4-8 (pause, lower weight), x2-6 (pause) x1-4
Behind back shrugs: x6-8 reps
Tricep pulldowns: x6-8 (superset with dips)
Dips: x2-4
Barbell curl: x6-8 (10 second pause, lower weight), x2-4 (pause), x1-4

The intensity of this program will give me little recourse but to do each once a week. I will watch for signs of overtraining. I'll do it for 4 weeks and carefully evaluate progress; if none is forthcoming I will modify it appropriately. I do want opinions no this program, specifically from the guys I respect who come in here a lot (YM, Premiere, Gr8, SF, my bro, JD, monstar, etc).
I like that workout. I agree with yellowmoomba though. I would get some SLDLs in there. I think SLDLs are my favorite leg exercise. I might even scratch the leg extensions and put those in it's place to keep the compound exercise theme going. Also, you may want to consider CG pullups for a nice compound bicep exercise. I have really come to like them. Just some ideas for you to ponder.

One day I plan on trying the HIT training protocol out. After flipping through your journal, I can see that it is working exceptionally well for you. I am especially impressed with your bicep curls and squats. Good luck.


Posted by: Duncans Donuts

Thanks for the input CP.

Only problem with SLDLs is that I'm worried about the overlapping effect it could have on my normal deadlift routines. I'd always considered the heavy squats and normal deadlifts enough work for my hams; adding stiff legged deads to a routine that's already enormously hard on my body worries me. Not sure what to do.

CG pullups I do for my lats, weighted. This is another reason my bicep routine is so simple (one set of bb curls). Thanks for the compliments and I appreciate the feedback. If you ever discuss HIT open up a thread and I'll be first in line


Posted by: PreMier

Do you like A&M or the Cowboys? I went to the A&M vs UofU opener. They got spanked


Posted by: Duncans Donuts

Gig em They got beat against Utah but that's okay; Franchione came back and made some exceptional adjustments. If they beat K-State next week they will be bowl bound again, get recruiting up, and be powerful next season.


Posted by: PreMier

Just so you know I live in Salt Lake, thats why I went lol My uncle graduated from A&M, so I also like them. I was quite disappointed in how they played though.. They couldnt catch a ball, and the penalties


Posted by: Duncans Donuts

Bent rows: 245 x 7 (pause) x 3
Pullups: Bodyweight + 50 x 5 (pause) x 1 - slow negatives
Form deadlifts
Closegrip Bench press: 265 x 7 (pause) x 3 (pause) x 1

The bent rows were tough. Haven't done them in what feels like months. Hopefully my progress will expand quickly.


Posted by: Duncans Donuts

Another workout, today.

Squats: 435 x 17 (superset leg extensions)
Leg Extensions: 210 x 11
Calf raises (rehab): 355 x 16 (pause) x 3
Situps: 150 x 12

Incapacitated for 3 or 4 minutes from working after the workout. Nice overall.


Posted by: M.J.H.

Damn man, your squats are absolutely phenomenal! You gotta' get some videos up, bud. Not like I or anyone is doubting you, just to see what kind of form you're using etc. I gotta' see those deadlifts too. How is your physique coming along?


Posted by: Duncans Donuts

Thanks MS

I don't have a digi cam, although I think one of my buds does. As for my deadlifts, I injured my lower back a while back and I'm doing some side work to carefully improve that facet of my training. Right now I'm only working on form and not damaging anything with 425 or so pounds for a handful of slow reps. I'm not using straps at the moment either in regards to improve my grip. It's been tough for me to use low weights in my deadlifts, but I'm a big picture kind of guy, so I'm fighting to not go really heavy and sacrifice myself. Gotta be the strongest guy on the team when I report for football in 11 months - I won't be there if I hurt myself.

I'm hoping that everything will be back into shape by January. I'll do some deadlift vids as soon as my lower back is back into shape.


Posted by: Duncans Donuts

Oh, and as far as my physique is concerned, I'm at about 224 pounds right now and looking to hit 240 or 245 by the time December is collapsing. I just took a measurement of my chest after 6 weeks of cg bench presses and I'm just under 50 inches now with hardly any chest fat (minus the nipples, grr.) My legs seem to be getting much bigger now too, as they seemed kind of skinny for while considering the weight I was using.


Posted by: M.J.H.

Damn, awesome to hear bud. So you're training for football huh? I don't see many explosive type movements like power cleans or hang cleans, etc. Just not a big fan of them?

About your physique, that's going to be nuts if you hit 240-250 by December. Talk about being enormous. How tall are you again? Sorry if you already told me. I am going to start another M1T cycle in a few days---so hopefully that will help me get up to 235 or so, we'll see what happens. I don't want to gain any bodyfat with this M1T cycle, so I am going to have to keep my diet clean.


Posted by: Duncans Donuts

Yeah man training for football. I'm not a fan of power cleans or "explosive" lifts because I don't think they are the best methods of strength training. Good football players are built on the field.

I'm 6'1 - yeah I'm hoping to hit 245 and then slim down to 230-235 by the time the next season comes around. Lots of speed/agility training to come in the future. How long you running the M1t?


Posted by: M.J.H.

Probably 3 weeks, and then some Nolva afterwards for my PCT. I ran it like 4-5 weeks last time and after 3.5 weeks I was feeling so friggin' foggy-minded, it was getting ridiculous. I couldn't handle the side effects. Oh well.


Posted by: Duncans Donuts

Workout:

Military Press: 215 x 7 (pause) 205 x 3 (pause) 185 x 3
Upright row: 135 x 10 (pause) x 3
BB curl: 145 x 8 (pause) x 1
Tricep pulldown: 125 x 8 (superset dips)
Dips: x 3

I apologize to SF, i was going to try something he suggested and i totally forgot. Today I focused exclusively on form and not leaning back on my MP. I should hit 10 reps next time with 215 easily.


Posted by: soxmuscle

Lets see some pictures


Posted by: PreMier

Yea, no shit


Posted by: camarosuper6

Believe me fellaz... hes nothing special to look at


Posted by: camarosuper6




Posted by: soxmuscle

Quote:
Originally Posted by camarosuper6
Believe me fellaz... hes nothing special to look at
He looks pretty damn big in that avatar of his...


Posted by: PreMier

Quote:
Originally Posted by camarosuper6
Believe me fellaz... hes nothing special to look at



Posted by: Duncans Donuts

Here's a recent picture of me, plain clothes. Pretty grainy.




Posted by: soxmuscle

You've got some big arms, my freind.


Posted by: Duncans Donuts



thanks dude.


Posted by: M.J.H.

Pic is looking solid, bro.


Posted by: Duncans Donuts

Now that I'm back in a "bulking" phase, I'm relatively pleased with my leaning out portion. My arms are 18 inches, chest 49 1/4, calves sitting at 16 1/2, thighs 26, forearms 14. The width of my shoulder from deltoid to deltoid is 21 inches. Considering that about 6 or so pound of fat two months ago my measurements were nearly identical, I take that as a good sign.

Thanks for the kudos, Mike. As a guy who's the same age as me you're freakishly strong. Keep up the good work.


Posted by: camarosuper6

Too bad we can train good looks into you.


Posted by: Duncans Donuts

Haven't been updating the journal, but I hit some PBs recently. Hit 270 for 8 reps on a CG bench press (although, however, the grip isn't as narrow as some would do). I'm rackin 425 for 15 on squats at the moment, doing some nice rehab on my ankle and am really perfecting the form on my deadlifts. By the end of the month I'd like to be able to do 415 for 10 reps without sacrificing form.


Posted by: M.J.H.

CG bench strength is awesome DD, nice work.


Posted by: Duncans Donuts

Okay, waking up my dead journal for a quick update - though I can't really handle updating it every day.

Squats: 440 x 12 (smith)
Military press: 230 x 7 (seated, perfectly vertical press)
CG Bench: 285 x 7 (my grip is inside of shoulder width by a respectable amount)

My back recovery is going well. Form is looking good and I should be back to where I started before the end of my bulking (quote) phase, sometime in January. All the ancillary movements are progressing well

As for squats, I'm going deep, down to the safety latch. Deeper than parallel, so my reps have sunk but my muscles are feeling a better level of complete incapacitation.


Posted by: Duncans Donuts

Goals status:

Squat: 450 x 13 (below parallel, smith)
Military press: 235 x 6
CG press (hands inside shoulder width): 290 x 7

My lower back is strengthed again and I am back in the 400 pounds deadlift range of reps - I should be in the 500s again before December. My focus is starchly on form.

I haven't reviewed the journal, but 450 x 13 is something I feel very proud with


Posted by: soxmuscle

Boy, are you strong...


Posted by: Duncans Donuts

Thank you sox


Posted by: PreMier

Yea, and you keep a journal about as good as Dave


Posted by: Duncans Donuts



Guilty as charged. My brother was supposed to do a HIT workout with me today, but got tied up with some ladies*








* bitches


Posted by: PreMier

Hippie ladies? Or is he back near home?


Posted by: Duncans Donuts

Naw he's back home till Monday - arrived on Saturday. A hippie lady is a filthy ugly lady.


Posted by: M.J.H.

Everything is looking great DD, keep up the hard work man!

How's the diet?


Posted by: CowPimp

Quote:
Originally Posted by Duncans Donuts
Goals status:

Squat: 450 x 13 (below parallel, smith)
Military press: 235 x 6
CG press (hands inside shoulder width): 290 x 7

My lower back is strengthed again and I am back in the 400 pounds deadlift range of reps - I should be in the 500s again before December. My focus is starchly on form.

I haven't reviewed the journal, but 450 x 13 is something I feel very proud with
You should be proud. Those are some scary numbers. You are looking big too man.

Just curious though, why do you do smith squats? Is it personal preference? Safer to achieve absolute failure? I can't stand the smitch machine for any exercise, but that's just me.


Posted by: Duncans Donuts

Yeah, I go to positive failure on the smith machine. It is strictly an economic decision - at the time I couldn't afford a rack, so I went for the smith. As far as strengthening my legs (instead of strengthening my free weight squat) it has been incontrovertibly affective. It gets the job done (for me, weight training is a tool to achieve a greater means; I really don't like working out).

Thanks for the compliments CP, they mean a lot


Posted by: yellowmoomba

Good lifts DD! Are you doing any special training for football?


Posted by: M.J.H.

New avatar looks great DD, your traps are out of control!


Posted by: CowPimp

Quote:
Originally Posted by Duncans Donuts
Yeah, I go to positive failure on the smith machine. It is strictly an economic decision - at the time I couldn't afford a rack, so I went for the smith. As far as strengthening my legs (instead of strengthening my free weight squat) it has been incontrovertibly affective. It gets the job done (for me, weight training is a tool to achieve a greater means; I really don't like working out).

Thanks for the compliments CP, they mean a lot
Ah, economics, they control more of our lives than we would like.


Posted by: Duncans Donuts



YM: Thanks man, right now I'm just doing my old routine with a lot of calories on the intake and I start the important stuff (speed/agility/endurance/fundamentals) end of December. I started doing Hang Cleans as suggested by P-funk, but other than that it's just strength as always.

Monstar: Thanks brother, that picture is suprisingly old, when I was weighing about 210 when I first started HIT - I found it and thought it looked good enough to use as an avatar . I'm about 25-30 pounds heavier now.

Cowpimp: Economics suck. I wish I had a rack, but again, I don't consider it essential to build strong legs, so I may just stick with the smith until I max out it's capacity.


Posted by: Duncans Donuts

Donuts update:

Hit some personal bests:
Squats: 455 x 14 (superset leg extensions)
Leg extensions (not pulley): 225 x 11
Military press: 245 x 6
Close-grip Bench (inside shoulder width): 300 x 6

My ancillary exercises are also doing very well. On narrow grip e-z bar curls (palms supinated) I'm hitting 145 for 9 reps; skull crushers I'm doing at around 140 pounds; pullups I'm using 50 pounds around my waist; situps with 180 pounds on my chest. Progress has been good.

My deadlifts, after the lower back problems, are back in the mid 400s for reps. I expect to be working out with low 500s for 6-8 reps by the time late December rolls around. I've had people evaluating my form, and because of this have had the opportunity to perfect it. It is immaculate at the weights I'm doing.

As far as this IM comp goes, right now I am weighing a soild 241 pounds. My body fat is between 13-14 percent. Chest is roughly 50 inches, could be 49 or 51 depending on how you go around my lats. Waist at navel is 35 inches. Arms at 18 inches, but I seem to store less fat around there, so I'm not to worried about that. Deltoid width is slightly above 22 inches, though it's hard to measure so it could be a half inch lower or higher. Upper thighs between 28-29 inches.

I hope to shed my bodyfat to 8 percent at a body weight between 230-235 for my college football playing weight - I should be there inside of 3 months. Also, my Spurs destroyed the Kings tonight (Tim Duncan had 30 pounds and 14 boards - excellent - if anyone wondered how I got my IM name, there's why) and my pres candidate won (Dubya).

Good few days.


Posted by: soxmuscle

Excellent lifts. I've said it once and I'll say it again, you are one strong dude. My pick to win the Mr. IM competition.


Posted by: CowPimp

Glad to hear you are progressing nicely. However, I now hate you because you voted for Bush.


Posted by: Duncans Donuts



I respect anyone's opinion if they have convictions...I expect the same in return Thanks for the compliments both of you.


Posted by: camarosuper6

Looks scary alright.

I did pull today...

No deadlifts because quads still shakey.


Posted by: Duncans Donuts

Dave, how are your HIT workouts doing ? What are you gonna be pulling? Deadlift reps to failure, btw, are ENORMOUSLY HARD and dangerous, so be careful.


Posted by: CowPimp

Quote:
Originally Posted by Duncans Donuts


I respect anyone's opinion if they have convictions...I expect the same in return Thanks for the compliments both of you.
When I said I now hate you, I meant that with the utmost respect.


Posted by: Duncans Donuts

No offense took


Posted by: M.J.H.

Hey DD, everything is looking solid my man, keep it up. 455 for 14 on squats is absolutely insane bud.

BTW, check your PM's.


Posted by: camarosuper6

Need to update the journal.


BTW.... im sore today in chest AND back... but am DYING to go to the gym and hit squats for some reason...


Posted by: soxmuscle

Team Duncan Donuts. You heard it here first, ha.


Posted by: Duncans Donuts

Don't let me down, boys.


Posted by: rock4832

Hey there man. Just read some of your journal, pretty impressive. I'm really interested in HIT training. Might be better for my tendonitis in my elbow. How long do you go between w/o's and how long do your w/o's take?


Posted by: shutupntra1n

Quote:
Originally Posted by soxmuscle
Team Duncan Donuts. You heard it here first, ha.
I want in... Find some room for me. I can be the towel girl for the crew



(Click here to view the original thread with full colors/images)





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