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Heavy Duty Donuts Journal

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Posted by: Duncans Donuts

Quote:

Originally Posted by rock4832

How long do you go between w/o's and how long do your w/o's take?

Every other day or every two days. My workouts take about 20 minutes - leg workouts about 25, because after squats and leg extensions it usually takes me 8-10 minutes before I can effectively walk again.

I would recommend the program to anyone.

Quote:

I want in... Find some room for me. I can be the towel girl for the crew

Are you kidding? You could be first team All-American

Posted by: Duncans Donuts

I had a good workout today:

Squats: 460 x 13 (superset leg extensions)
Leg extensions: 227.25
Calf-raises: 390 x 15
Good AMs: 145, 165 x 14 (worked on form)

I had to wait a while after my first 2 exercises before I could move. I almost hit 14 reps on the squats - I am still going slightly below parallel, and I'm happy with the results.

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

Are you kidding? You could be first team All-American

I'll check your form for you

Posted by: JerseyDevil

I don't even feel worthy of posting in this journal. Damn DD.

Posted by: M.J.H.

Wow, DD, your squats are out of control bud. I might consider doing them in the Smith-machine after a few weeks of regular freeweight squatting. We'll see.

Posted by: PreMier

You didnt show up in Vegas? And whats this IM comp?

Posted by: Duncans Donuts

Quote:

Originally Posted by shutupntra1n

I'll check your form for you

How is the police thing going? Did you grad the academy yet? Make sure you don't go to hippie la la land like my poor brother.

Jersey: Thanks JD. The only thing I'm really passionate about is football. I'm telling you I hate working out, if it weren't a means to a better end I'd quit..

Monstar: Do whatever feels best, Smith machines are hard on the knees but I can go all out like nothing on them, and my legs as far as football is concerned are exactly where I want them and improving..

P: Yeah, me and my brother didn't make it out. I don't think my little Honda would take it...the IM comp is a Johnnnny challenge gone good.

Posted by: Duncans Donuts

Started my leaning down diet a few days ago. Currently weighing in at 238. Expect to hit 230 at 8 percent body fat, though it will take some work. My calories will be between 3000-3500 calories, most clean with a semi cheat meal every day. Also taking some ephedra mildy in the morning to keep me going after breakfast.

Posted by: shutupntra1n

Hey doll

Ahhhh yes I love your choice of words... "Leaning Down Diet"

I hate the words "Cutting Diet". Just makes me think size loss.

230 @ 8% bf... mmm I want pix of that to hang on my bedroom wall

I'm not in the academy now. Hopefully soon. B/c of how things are here in Jersey, my chances are phenominal I will get something soon. The one list I'm on comes out soon.

Yes I feel bad for Dave out in East-Jabib

Posted by: CowPimp

230 @ 8% if huge man. You have to post some pics when you get in that kind of shape. That is quite a feat for a natural bodybuilder... Assuming you are natural that is...

Posted by: PreMier

I think Duncans is "legal/over the counter". I think he used M1T. So not really natural.

Posted by: soxmuscle

I don't think so. I am pretty sure it's just creatine and protein for him.

Posted by: Duncans Donuts

I take DIHYDRATEST®, feauturing the number one anabolic substance period: dihydrogen monoxide. Clincal tests have indicated that the powerful chemical structure and hypertrophic qualities of DD's patent pending anobolix matrix-supreme DIHYDRATEST®, when compared to a test group with no supplementation using none of the mass-inducing ingredients of the formulaicly PERFECT PATENT PENDING DIHYDRATEST®, offered a 900% percent increase in performance (weight lifted) after 10 minutes of training. Doctors were STUNNED when they bore witness to featured MIND BLOWING VASCULAR PUMPS that have only been dreamed about before the NUMBINGLY EXCEPTIONAL LEGAL CHEMICAL MATRIX OF MASS, DIHYDRATEST®. Order now.

Posted by: PreMier

Straight answer?

Posted by: CowPimp

Quote:

Originally Posted by Duncans Donuts

I take DIHYDRATEST®, feauturing the number one anabolic substance period: dihydrogen monoxide. Clincal tests have indicated that the powerful chemical structure and hypertrophic qualities of DD's patent pending anobolix matrix-supreme DIHYDRATEST®, when compared to a test group with no supplementation using none of the mass-inducing ingredients of the formulaicly PERFECT PATENT PENDING DIHYDRATEST®, offered a 900% percent increase in performance (weight lifted) after 10 minutes of training. Doctors were STUNNED when they bore witness to featured MIND BLOWING VASCULAR PUMPS that have only been dreamed about before the NUMBINGLY EXCEPTIONAL LEGAL CHEMICAL MATRIX OF MASS, DIHYDRATEST®. Order now.

Haha, for a second you had me going there. I thought you had copied and pasted that spiel from some supplement website.

Posted by: camarosuper6

Mike's secret is insulin.

Before you all get excited, hes a diabetic.

Posted by: Duncans Donuts

Posted by: Du

Quote:

Originally Posted by Duncans Donuts

This is really ironic - I take the same stuff! Very good, strong stuff.

Posted by: soxmuscle

Quote:

Originally Posted by du510

This is really ironic - I take the same stuff! Very good, strong stuff.

Is it a real product?

Posted by: PreMier

Quote:

Originally Posted by soxmuscle

Is it a real product?

No.

Posted by: Du

Quote:

Originally Posted by soxmuscle

Is it a real product?

Yes it is.

Posted by: shutupntra1n

Actually in relativeity I sent him some nudes and ever since then his posted work outs have been Through The ROOF

Posted by: soxmuscle

EDIT: Im an idiot. I take alot of dehydration monoxide.

Posted by: shutupntra1n

Quote:

Originally Posted by soxmuscle

PreMier seems to think it is, and du doesn't. So which is it?

I hate to whore up D's beautiful journal but it was the pictures that upped the training and the lamens term for the previous meds is Viagra.

Posted by: Arnie's left nu

DD- so you only take in around 1g protein/lb? Can you post a typical day's diet for you? thx

Posted by: Duncans Donuts

I have roughly 250-300 grams of protein a day now, as I'm trying to add weight before I cut the weight out for football. Now I'm actually 500 calories below my old bulk routine.

I have most of my protein post workout, 4-8 hours after. I'm a firm believer that the amount of protein is less significant than having the appropriate amount at the right time. Lots of tuna fish, lean sandwhich meats, multigrain breads and poultry.

Posted by: JerseyDevil

I've experimented with all different amounts of protein also and 275-300 grams ed seems to work the best for me also. Any more just makes me

, and with less, I seem to lose mass.

Posted by: shutupntra1n

Just coming by to say hello cutie pie and see how it's going !!!

Posted by: Duncans Donuts

Thanks for stoppin by SnT. I keep watching your journal and your progress is good. It's nice to see a chick who is really good at working out, unlike the few girls I know who pump 1.5 pound dumbells endlessly

I'm going to fly up North to Sacramento today and meet my brother. Last few days I've had great workouts, and here's where I stand going into a 3 or 4 day rest.

Military Press 255 x 5 (failed on 6)
Squats 460 x 15
CG bench press 300 x 7
Full Range Calf Raises: 400 x 15

I'm so excited about taking time off I can't explain it. Everyone have a nice time while I'm gone.

Posted by: shutupntra1n

I promise not to fill your lovely journal with trash while you're gone

Have a good safe trip and tell Big D I said Wassup

Posted by: M.J.H.

Have a great time DD, workout looks great bud!

Posted by: CowPimp

Quote:

Originally Posted by Duncans Donuts

Military Press 255 x 5 (failed on 6)
Squats 460 x 15
CG bench press 300 x 7
Full Range Calf Raises: 400 x 15

Wow, calm down there buddy. 255 x 5 on the military press is just ludicrous. Those squats are looking sick too.

How close of a grip do you useon your CGs?

Posted by: Arnie's left nu

You can't stop Lamond Murray, you can only hope to contain him....

Posted by: Duncans Donuts

Update:

My strength has slipped lately and I've hit a plateau (this rarely happens to me). Current lifts:

CG bench press: 285 x 6
Military press: 240 x 8
Deadlifts: Lower back injury
Squats: 465 x 14
Chinups: BW + 60 x 4

Compared to just a few weeks ago, these lifts are down. I have dropped several pounds of fat but not preserved the muscle well it seems (I'm weighing in relatively lean at 233 pounds).

I'm adjusting the rep range to give my CNS a shot. Drop the weight about 5-10 percent and move the rep range for upper body to 8-12 and 15-20 for my legs. Wish me luck

Posted by: soxmuscle

Always after a rest, I seem to lose strength. I am sure thats your problem and that you'll be up to where you were in no time.

Posted by: P-funk

Quote:

Wish me luck

good luck. great number too.

Posted by: Duncans Donuts

Thanks for the support.

Sox: You may be right, but typically I get stronger after a break...frankly I think it's the fact that my diet wasn't responsible enough. Maybe my intensity has been slipping too, I don't know.

Posted by: Duncans Donuts

Day one of higher rep training:

New rep scheme will be 16-20 for legs, 8-12 for upper body. Today's workout -

Squats: 425 x 19 (ALMOST 20) superset leg extensions
Leg extensions: 200 x 16
Block calf-raises: 410 x 17
Good AMs: 155 x 10

I did the leg extensions as fast as I could, with a maximum hold on the last rep. I almost eeked out a 20th rep on squats but my mind gave in and I fell. Don't worry about my weak Good mornings, I did them about 20 reps shy of failure just as a light rehab for my lower back, which has been troubling me. My last workout I used 40 pounds more on the squat and barely nailed 14 reps - my body should adjust quickly to this rep range. My leg extensions I dropped 30 pounds but did the reps quickly and I liked the switch. I kept the weight on my calf raises and banged out 3 more reps than last time.

Posted by: Duncans Donuts

Goddamit I Hate Women So Fuekcn Much Fuckfukfuckufkc> Piece Ofs Hit

Posted by: PreMier

Are you drunk?

What happened?

Posted by: soxmuscle

Quote:

Originally Posted by Duncans Donuts

Goddamit I Hate Women So Fuekcn Much Fuckfukfuckufkc> Piece Ofs Hit

Okay. What happened?

Posted by: camarosuper6

It probably has something to do with Becca.

Posted by: PreMier

Who is Becca? Fill us in

Posted by: camarosuper6

lol. WELL.....

My gf has a younger sister. Shes 18 and a cute one alright... but, well, to make a long story short, shes kinda ditzy and immature. She's not a ho or anything like that, just the typical teenage drama queen who is a complete goofball and gets even stupider when she hangs around her friends.

I think she's a blast, but then again, shes like my lil sister, so her goofiness isnt a big deal to me usually. Mike tries to hang out with her and she's just so OUT THERE, and shes a complete flake with him.

Me and my gf have been together for 6 years, so Mike has known Becca for a long time and its impossible to hang out with her because of her flakiness and the fact shes just a complete goofball.

Posted by: camarosuper6

I have some pics.. Ill have to post them of us.... if I can get my hands on a scanner.

Posted by: P-funk

Quote:

Originally Posted by Duncans Donuts

Goddamit I Hate Women So Fuekcn Much Fuckfukfuckufkc> Piece Ofs Hit

LMAO.....this isn't my journal is it??

Posted by: Duncans Donuts

No no no, it has nothing to do with that waste of time Rebekah, it has something to do with someone else. Surely she ditched me again today, but that's come to be expected, like Johnnny being a fucking waste of life who won't shut up.

Posted by: Duncans Donuts

This has to do with a girl who has a boyfriend who is in jail and 150 pounds with change in his pocket soaking wet that is such a complete bitch that I hit on his woman in front of him, her using him as an excuse not to go out with me

oh that and I'm too big

Posted by: shutupntra1n

That situation sounds complicated. Where did the other avi go? I liked that one

Posted by: Duncans Donuts

Complicated as can be

Like all things in the realm of dating

Today I had a good workout, probably my best leg workout ever. My heart rate was in the 190-200 bpm range 10 minutes after the workout.

Squat: 430 x 19 (failed on 20) superset leg extensions
Leg extensions: 202.5 x 19
Calf-raises full ROM: 415 x 16

I knew it was a good workout when I laid on the floor for 10 minutes in excrucuating muscle numbing pain. After the calf workout I decided that to add anything else in would make me lose my mind.

Yesterday I also had a good workout getting back to deadlifts:

CG Bench (wider grip than normal): 280 x 9
Pushups: x 41
Deadlifts: 440 x 7
Pullups: 62.5 x 4, x 3 - 8 second negatives.

Posted by: CowPimp

Those numbers are just fucking sick man. Oh yeah, and I second that comment about women.

Posted by: shutupntra1n

Holy smokes on the pushups

The whole wo

Good stuff

Posted by: Duncans Donuts

Cowpimp: Thanks for the compliments man. For some reason my body actually responds well to higher rep ranges for legs. I dropped them significantly to 12-14 and my progress got stagnant.

SnT: Thank you

I just gotta keep adding strength while I drop the flab

Thanks for stopping in.

Posted by: shutupntra1n

Yeah I am working on doing pull ups right now unassisted. I am finally able to do the chin ups but pullups are a pain in the butt. I am impressed since you're a big boy at the pull ups and push ups.

Do you play football for college or just for fun?

Posted by: Duncans Donuts

Hoping to get to Texas A&M since I still have my elibility because I tore a ligament last year. Defitently college

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

Hoping to get to Texas A&M since I still have my elibility because I tore a ligament last year. Defitently college

That's cool. G'luck with it.

Is that the only sport you play

Posted by: Duncans Donuts

Yeah, my body isn't really designed for much else, except backing people down in basketball

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

Yeah, my body isn't really designed for much else, except backing people down in basketball

You mean to tell me no tennis

j/k

Posted by: Duncans Donuts

.

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

Golf

Posted by: Duncans Donuts

I've really been training too much.

My weight is a solid 232 right now, and my stomach is the flattest it has ever been (at least going back to grade school). My love handles are also going away, and I'm really stoked.

My diet is relatively clean and relatively low, but my strength increases (albeit slower in coming) are advancing, largely in my opinion in accordance with my huge doses of insulin and post workout supplementation.

I hit a plateau recently, lost a lot of strength because of my diet and re-evaluated everything. I'm much more isocaloric now, using much smaller increases in weight (screw the 2.5 pound weights on each side, I'm doing 1.25 now) and working out much less (for some absurd reason I had been going 5 times a week.

)

Since this switch to 3 days a week and a NTF training session, I've added some weight but kept losing the flab. Here's my latest workout:

Squat: 432.5 x 19 superset leg extensions
Leg extension: 203.75 x 20
Calf raises: 412.5 x 16
Decline situps: 45 x 20

Today I will update with my "favorite" workout of all, my shoulders and arms.

Because of my reduced frequency, for my major muscle groups (minus back) I'm using specific high intensity techniques. For my Legs, I'm supersetting after doing high rep squats with high rep leg extensions. Interestingly, though not necessarily suprisingly, this has improved my sprint speed in several football drills. I recover faster.

For my bench press and military press, I am doing a DC style primary set followed by two rest pause supersets.

For my lats, I am finishing off my working sets by doing 3 slow negatives until I collapse as soon as the primary set is finished.

I'll keep this updated..

Posted by: Duncans Donuts

Good workout today...after a few days off and using less frequency I'm seeing my numbers jump back up. Although not up to my best of 250 on military press for 5 a few months ago, the sets I am doing now are in perfect form to true failure.

Military press: 230 x 9 (rest pause) x 2 (rest pause) x 1
Concentrated curls: 67.5 x 7 (slow reps, 3 second negatives)
Tricep Dips: BW + 60 x 9 (rest pause) x 4 - 8 second negatives
Upright rows: 190 x 10

Posted by: camarosuper6

Good stuff. Glad to see you smashed your plateau.

Posted by: M.J.H.

Everything is looking good DD, keep up the hard work. Are you still trying to drop some more fat?

Posted by: Duncans Donuts

Yeah, my fat loss is going really really good. I'm weighin around 232 right now and I'm way skinnier then I have ever been as far as my bodyfat is concerned. My diet is really clean and my post workout is doing exceptionally well. I plan on maybe hitting some UA and seeing if I can hit the all mighty 8 percent goal I've had

Posted by: chris mason

How do you perform your squats? What sort of stance and depth and do you use knee wraps?

Posted by: Duncans Donuts

I do smith machine squats. To be fair, the smith machine I use is without a doubt the best smith machine around, it feels almost identical to when I do free weight squats. I'm pretty sorely cricized for it, but I confidently go to failure using it and it's transferred over well to my athletic performance.

Slightly beyond shoulder width stance, below parallel. The last 3-4 reps could probably be classified as rest-pause.

Posted by: CowPimp

Way to overcome those plateaus. Hella nice lifts.

Posted by: chris mason

Quote:

Originally Posted by Duncans Donuts

I do smith machine squats. To be fair, the smith machine I use is without a doubt the best smith machine around, it feels almost identical to when I do free weight squats. I'm pretty sorely cricized for it, but I confidently go to failure using it and it's transferred over well to my athletic performance.

Slightly beyond shoulder width stance, below parallel. The last 3-4 reps could probably be classified as rest-pause.

Wraps or no wraps?

As to the Smith machine, anyone giving you shit about that is a moron. If you are not a competitive powerlifter there is no compelling reason not to squat using a Smith. It is really a matter of preference especially when one also performs deadlifts.

Posted by: CowPimp

Quote:

Originally Posted by chris mason

I think the smith squat is great for a routine like DD's. It allows him to reach failure in a much safer manner. With that said, I hate smitch machines, and I use them for nothing.

Posted by: Duncans Donuts

Nah Chris, no wraps. Should I be using them? I'm severely ignorant on the topic..

Thanks for the kudos, CP. Today I have a chest day and hopefully I'll have blasted that plateau too...I just got back into deadlifts after being limited by my lower back, and that's progressing relatively well.

Posted by: chris mason

No, I was just curious. That is a very impressive squat irrespective of the whole Smith machine issue.

Posted by: shutupntra1n

I started using wraps about 2 months ago. They helped significantly with heavy shrugs and DB Lunges. I do think negelcting them a lot helped my forearm size

Posted by: Duncans Donuts

Squat: 490 x 10 (almost 11) superset leg extensions
Leg extension: 205 x 22
Calf-raises: 420 x 15
Situps: 45 x 35 (timed)

Great workout today...I was tired of high rep squats so I jumped to 5 plates and rammed out 10 solid reps and should have had an eleventh.

Posted by: soxmuscle

You remind me of an animal of some kind. Look at those lifts.

Posted by: Duncans Donuts

Thx brother.

Ironically, before I worked out a girl - friend of mine commented that I had skinny legs. She meant my calves, but it pissed me off, because of my terrible calf genetics.

Posted by: BigDyl

omfg@ 490 x 10. Jesus dude!

Posted by: Duncans Donuts

Thanks friend. My butt cramped on the first rep because I'm not accustomed to the weight, but after that cleared up the weight felt light. I quit probably a rep or two before failure because I was nervous about having the plates loaded back there - but I was really satisfied with how easy it felt.

Posted by: PreMier

Your calves arent skinny if I recall. How big are they again?

Posted by: PreMier

Oh.. and that bitch, how dare she

Posted by: Duncans Donuts

17 inches

Quote:

Oh.. and that bitch, how dare she

Man seriously...what a thing to say to a guy on leg day.

Posted by: PreMier

I wish mine were 17

But then again, im not as big as you.

Posted by: Duncans Donuts

Really...I've seen pics of your legs before, they look pretty darn big to me

Weighin about 230 though I guess 17 inchers look kind of small...I train them with a great flair but I recognize my genetic limitations in the area of the gastrocnemius..

Posted by: PreMier

Thats my problem to, specifically the medial head. My quads are nice, but calves are shit(about 15 1/2") and quads around the 25-26" mark. Im around 205ish right now I think. Havent been to the gym in a few weeks.

Posted by: CowPimp

Damn DD. 490 x 10 on a 1RM calculator comes out to 650. You should consider entering a PL competition.

Posted by: P-funk

nice workout freak show!

Posted by: Duncans Donuts

Quote:

Originally Posted by CowPimp

Damn DD. 490 x 10 on a 1RM calculator comes out to 650. You should consider entering a PL competition.

Thanks for the compliments CP. I may go into powerlifting a long time from now, but I think now it would be detrimental to football...that and I don't really like working out.

Quote:

nice workout freak show!

Thanks fellas, I respect the knowledge and training of all ya'll and the praise means a lot. Anytime you have a way for me to improve my workouts be sure and let me know, I've been trying to use a 45 pound plate in my situps and add more reps in a shorter period of time. That a good idea?

Quote:

25-26" mark. Im around 205ish right now I think

25-26 inch quads at 205 are pretty awesome in my opinion. Sounds like you got genetically shitty calves just like me; at 230 pounds mine look more like sticks.

Posted by: Duncans Donuts

I also had a forearm workout that I will log in here:

Forearm curls: 135 x 10
Rev. Forearm curls: 105 x 11

I hold each of the reps for 2-3 seconds. Surprisingly, after I pretty much crapped on the idea of doing direct forearm work, this workout done once a week I've improved my weight about 30-35 pounds and improved my deadlift / upright row grip endurance (or at least that is my perception).

Posted by: chris mason

I get the skinny leg comments as well. I have good quads and shit calves. C'est la vie!

Posted by: Duncans Donuts

I've seen pics of you Chris...you're ridiculously massive. People don't understand the genetics of the calf

My diet is doing well....I started small doses of UA recently and my caloric deficit is doing great. My muscle is maintaining relatively well, largely in my opinion because of the insulin and nutrition I take post workout.

Today a pair of my shorts were slipping down my waist moreso than ever before. A measurement around my navel indicated that I was inside of 34 inches (35 1/2 about a month ago). My stomach is looking fat and my upper abdominals, while not crisp or sharp, are visible (though soft looking). I've never ever had arm-vascularity and after I hop out of the shower the network of veins in my forearms are obvious and I have one that's visible in my right bicep and left tricep. These are good signs for my conditioning, as far as I'm concerned.

Posted by: CowPimp

Quote:

Originally Posted by Duncans Donuts

Today a pair of my shorts were slipping down my waist moreso than ever before. A measurement around my navel indicated that I was inside of 34 inches (35 1/2 about a month ago). My stomach is looking fat and my upper abdominals, while not crisp or sharp, are visible (though soft looking). I've never ever had arm-vascularity and after I hop out of the shower the network of veins in my forearms are obvious and I have one that's visible in my right bicep and left tricep. These are good signs for my conditioning, as far as I'm concerned.

That's why I say the mirror is the only tool you need to determine the effectiveness of cutting. Those visible results are great. Keep it up man.

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

I've seen pics of you Chris...you're ridiculously massive. People don't understand the genetics of the calf

Very nice description coming out of the shower

Sounds like you're doing good. I would hate to see you give up or cut back on your training when football is over

Posted by: Duncans Donuts

Once I hit 8 percent I hope to maintain that. I don't think it will be hard considering how much hard work is involved in skill training. Being lean will make it easier for me to be fast and quick so long as I train appropriately. I really want to be 230 pounds at that percentage, though.

Posted by: Duncans Donuts

Another positive gain in the workout:

Military press: 232.5 x 9 (pause) x 3 (pause) x 1
Conc. Curl: 67.5 x 9
Dips: BW + 61.25 x 9 , x 4 Negative (8 second)
Upright rows: 192.5 x 10

Feeling good. Diet still very strict and going well in the right direction.

Posted by: shutupntra1n

Damn. You are strong! I would hate to play ball with you

Especially in a pile up

Do you do any ab work?

Posted by: Duncans Donuts

Quote:

Originally Posted by shutupntra1n

Damn. You are strong! I would hate to play ball with you

Especially in a pile up

Do you do any ab work?

Thanks, mucho. I want to be stronger. I do Ab work, i used to do slow weighted situps with 160 pounds but now I do timed fast situps with 50 or so pounds for high reps (35-40).

Posted by: yellowmoomba

Quote:

Originally Posted by Duncans Donuts

Another positive gain in the workout:

Military press: 232.5 x 9 (pause) x 3 (pause) x 1
Conc. Curl: 67.5 x 9
Dips: BW + 61.25 x 9 , x 4 Negative (8 second)
Upright rows: 192.5 x 10

Feeling good. Diet still very strict and going well in the right direction.

Nice workout DD!! Very impressive weights

HIT is a great way of training.

Posted by: Duncans Donuts

Thanks YM...haven't seen you in a while. HIT is the only way of training as far as I'm concerned, only takes me about an hour total a week to get my stuff taken care of...

Last night my diet was going exceptionally well, and my mom brought home about a million sweets. I had 4 chocolates, a small slice of lemon bread, and a great deal of whet chex. I had been doing fabulous up to this time, but played about 45 minutes of relatively intense basketball before hand so I'm not too upset. Sometimes you just gotta have an extra scoop of wheat chex.

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

Thanks YM...haven't seen you in a while. HIT is the only way of training as far as I'm concerned, only takes me about an hour total a week to get my stuff taken care of...

Last night my diet was going exceptionally well, and my mom brought home about a million sweets. I had 4 chocolates, a small slice of lemon bread, and a great deal of whet chex. I had been doing fabulous up to this time, but played about 45 minutes of relatively intense basketball before hand so I'm not too upset. Sometimes you just gotta have an extra scoop of wheat chex.

It must be the wheat cause I can never have just one Wheat Thin. Those bastards are contagious and infectious to NO END

Posted by: Duncans Donuts

Seriously, I am so hungry all the time. My body is used to having the fuel necessary for everything and then some, and I'm struggling with the diet. I just keep thinking about having that solid fatless look...hopefully I can persevere.

SNT, btw, u have a helluva ass. Thought I'd point that out.

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

Thanks

Dave was trying to convince me how nice Cali is lastnight. I'll have to plan some vacation time there. Where are y'll in Cali? Are you going to the Olympia in 05'. Do you know how long before they start selling the tickets? I'll have to ask someone around here that went last year. I want to see if my friend wants to go.

Yeah I drink a lot of coffee and water to keep me feeling somewhat full when my calories are down. The last few days I pulled back on my calories slightly b/c I felt so bloated and I have to take some pictures with my friend in a few weeks so I didn't want to overdue a super off season look

I am at 2700 calories, which, according to the bmr scale I have been using, is supposed to be a bulking caloric value of 1lb a week.

I know from experience that 2700 is maitanance level for me. Those calculators suck

I better get some pics when you hit your goal. I'm very excited to see your results

Posted by: Duncans Donuts

2700 cals...man that's what I'm at, roughly

Yeah those calculators do suck, by the way. Make sure you let me know when you get those pics of you and your friend up. I'm getting a digicam for christmas so I should have some up in 2 weeks or so

My workout today was phenomenal.

CG Bench (widerg rip than normal) : 285 x 8 (pause) x 1 (pause) x 2
Deadlifts: 455 x 6
Pullups: BW + 45 x 6 (pause) x 1
Pushups: x 45

I was doing slow pullups with a static hold and switched to doing timed pullups, relatively fast, with about 18 pounds less weight. I loved the way it made my lats feel. Finally beat the benchpress plateau, and my deadlift is getting back into a groove

Posted by: shutupntra1n

Yeah I usually float somewhere in between 2700-3000 for maitnance at about 165#. (but you're cutting)

I will mail you my Olympus Camera if you promise to take some pics and mail it back when you're done

My friend is about my weight but we are proportioned differently and she is conditioned sooo much better and has been bb so much longer. Plus she's taller. I will definitely look tiny next to her

*note to self... check gallery in two weeks... if no pics of Mike send him bad computer virus*

P.s. Nice wo

Posted by: CowPimp

Just out of curiosity, why do you throw pushups in at the end of that workout? It seems out of line with your other training days.

Posted by: Duncans Donuts

There is a football test that measures your strength/endurance by how many pushups you can do according to a metronome before burning out. I basically do it just so when that comes up I'll be neurologically adept at performing what I need to.

Posted by: CowPimp

Quote:

Originally Posted by Duncans Donuts

There is a football test that measures your strength/endurance by how many pushups you can do according to a metronome before burning out. I basically do it just so when that comes up I'll be neurologically adept at performing what I need to.

Gotcha. I don't think I have ever done more than 45 without resting. Considering your weight, that is awesome.

Posted by: shutupntra1n

Hi Mike

Whatcha eating while cutting?

Posted by: Duncans Donuts

Quote:

Originally Posted by shutupntra1n

Hi Mike

Whatcha eating while cutting?

Hiya!

I'm eating lots of wheat bread and lean meats, a half cup of wheat chex, protein shakes, some occasional peanut butter, subway, and chicken breasts.

Kill me.

My navel is now at about 33 1/4 inches.

I'm taking Sodium Usinc and it seems to be working fantastically well..

Posted by: shutupntra1n

Quote:

Originally Posted by Duncans Donuts

Hiya!

I'm eating lots of wheat bread and lean meats, a half cup of wheat chex, protein shakes, some occasional peanut butter, subway, and chicken breasts.

Kill me.

My navel is now at about 33 1/4 inches.

I'm taking Sodium Usinc and it seems to be working fantastically well..

MMMMMMMMMM Subway. I like getting salads from there but even on the subs they don't put enough. Even if I say put extra, I'll pay for it

Sounds like my diet although I cheat a lot when I'm trying to gain weight

I am a bad influence here

Posted by: Duncans Donuts

In my evaluation, eating perfectly clean isn't as relevant as I thought.

All of my research has seemed to indicate that eating clean food is important, but eating perfectly is probably excessive...Reading about Mike Mentzer munching on ice cream cones a week before contests and coming into it with better conditioning than anybody, or Sergio Olivia's post workout meal consisting of a pepsi and a large pizza, I'm just not so sure. Drugs / Genetics or not, they always espoused watching aggregate calories more than any other aspect. Most of the focus seems to be on gastric emptying and blood sugar levels; but as a diabetic, my insulin has to spike regardless.

My diet has since changed. I allow myself 300-500 calories of junk food a day (not high in dextrose), and have the rest of it supercharged with protein and clean food. My caloric deficit is probably between 500-750 a day and my fat loss is consistent (my strength is still progressing). My sanity has been restored since I incorporated and my waist has shrunk further and my vascularity is slowly improving (UA has something to do with this).

Today's workout:
Squats: 495 x 10 (superset leg extensions)
Leg extensions: 207.5 x 21
Calf raises: 422.5 x 22
Situps: BW + 50 x 41

Excellent workout..no more static pauses on my calves, and the change was good. I'll stick with it for a while. I stand on a block and the range of motion is really great during the exercise; I used to use 500 or so pounds on that exercise but my calves have started catching up since I improved the ROM. My situps were also times and my abdominals were feeling exhausted afterwards. My squats were deep and excruciating, getting away from high reps on the squats and upping the reps on the others has re-energized my leg workout. I don't dread it, I get excited about it, as I'm getting inches closer to 500 pounds. I love the way 5 plates on my neck feels, it's quite motivating. I don't like working out, but I can't imagine why anyone wouldn't use HIT. Sorry, I had to say that, because it's not a popular method.

Oh, I took my measurements today:

Arms: 17 3/4 inches
Forearms: 13 3/4
Legs: 27 1/2
Calves: 17
Chest: 49 1/2
Hips: 34 4/5
Waist (navel) : 33 1/4
Butt: 42

Posted by: JerseyDevil

Quote:

Originally Posted by Duncans Donuts

In my evaluation, eating perfectly clean isn't as relevant as I thought.

All of my research has seemed to indicate that eating clean food is important, but eating perfectly is probably excessive...

I totally agree with that statement. Eating clean is important for health, and some foods tend to promote fat easier then others (beer, bacon, high sugar foods, etc). But imo, when it comes down to it, by far the most important criteria is how many calories are consumed in a day vs how many are burned.

Several years ago, I ate as clean as a whistle (Saturday was cheat day)... for about 2 years straight. Looking back all it did was keep me from gaining muscle because I found it hard to keep my calories up. Funny after that peroid I quit working out and went to the other extreme, also for about 2 years. I gained a shitload of weight and ballooned up. I looked like crap. Once I started working out again, and dieted off quite a bit of weight, I was one hell of a lot stronger then before the lay off.

I do believe everyone should strive to eat fairly clean, but I think many people go way too far with it and needlessly avoid foods they enjoy.

Sorry to ramble in your journal DD

. Your measurements look awesome. What is your current weight?

Posted by: shutupntra1n

I have noticed in my experience with toying with my own diet, I see no need to overdue the "Perfect Diet" idea unless you are trying to compete or unless you want to be crazy for no specific goal. You can eat a moderately clean diet and still obtain a very pleasing physique. Of course results will be more dramatic and fast with a 110% perfect diet but living only once, I see no need for it. If I am maintaining a certain weight or gaining a certain weight I will eat something that is considered a cheat food to most people one or more times a day. I just make sure I eat properly pre and post workout and breakfast. But the snacking and such in the day I do a lot. It doesn't matter what the text books say, if I'm not competing at the time, what is in the mirror is what counts and my overall interior health.

Posted by: Duncans Donuts

Quote:

Sorry to ramble in your journal DD . Your measurements look awesome. What is your current weight?

No dude, I enjoy hearing your opinions...I agree completely. Yesterday I downed about 2800 calories...post workout I had half of a mini pizza, and some healthy chicken enchiladas before I went to bed. I felt great going to bed, my head wasn't hurting (like it would when I'd nibble on fat free salad-dressing salads).

The funny thing was if I had been eating perfectly clean, I probably would have had 3-400 extra calories just to keep from losing my mind.

I weigh 230 pounds at the moment. Thanks for the compliments.

Quote:

You can eat a moderately clean diet and still obtain a very pleasing physique. Of course results will be more dramatic and fast with a 110% perfect diet but living only once, I see no need for it

I agree absolutely. I don't know how much more dramatic and quick they will come on a perfect diet (maybe a couple of weeks faster?), but I think it's less relevant when you aren't trying to get below 6 or 7 percent body fat.

Posted by: shutupntra1n

Although I think men at competition body fat percentages is a very cool and impressive thing, I definitely feel that it is not an overall attractive everyday look. I know many FBBs that feel identicle. Besides you are

and I think if you are playing football and such, you have to eat enough to perform your best

Posted by: PreMier

I eat 100% perfect.. So yall can go to hell

Posted by: shutupntra1n

Quote:

Originally Posted by PreMier

I eat 100% perfect.. So yall can go to hell

Maybe you eat... well something else 100% perfectly.

Sorry Mike. But since you're not eating clean and the secret's are all out why should your journal be clean either.

Posted by: PreMier

Ofcourse I do. Pussy

Posted by: camarosuper6

Mike will always be 2nd in command in the stud department as long as I'm his brother.

Posted by: shutupntra1n

Quote:

Originally Posted by camarosuper6

Mike will always be 2nd in command in the stud department as long as I'm his brother.

You dudes are funny ripping on each other. I love it

Posted by: Duncans Donuts

Quote:

Mike will always be 2nd in command in the stud department as long as I'm his brother.

Have you had time to workout or are you too busy styling your hair and sipping coffee in the squad car?

Posted by: Duncans Donuts

Today:

Military press: 235 x 6-7 (pause) x 1 (pause) x 1
Barbell curl: 120 x 16 (fast reps)
Dips: BW + 62.5 x 8
Upright rows: 195 x 10

My military press was blah today...I wanted it to be better. I lost 2 reps in adding 2.5 pounds. To be fair, my body weight is a lean and crisp 226-228 and I've lost hardly any strength (at least maintained) and dropped loads of fat thus far.

My waist measurement today (around navel) came out to a mind boggling (for me) 32 1/2 inches

This is easily the slimmest I've ever been, at a respectable weight of probably 227 if I took it in a normally hydrated state.

In reference, the picture on my avatar my waist was probably between 34 and 35 inches.

Posted by: PreMier

Quote:

Originally Posted by Duncans Donuts

Have you had time to workout or are you too busy styling your hair and sipping coffee in the squad car?

Hahahahahaha.. Dave's a Metrosexual?

Posted by: Duncans Donuts

Nah..well yeah.

Posted by: CowPimp

Damn, a 32.5 inch waist on a guy your size? You must look huge. Even at my current bodyfat, my waist is like 34 inches.

Posted by: Duncans Donuts

I don't know

I can see my abs but they still look soft. I also have some lower chest flab and my arms, while more vascular, aren't quite what I want.

All things considered, my dad saw me with my underarmour gear on after a workout and said that the current waist size gave me a good V-shape. I'm certainly happy to hear that. Remember though that my hips are still over 34 inches.

Posted by: P-funk

Quote:

Remember though that my hips are still over 34 inches.

Just because you waist is big doesn't mean that you can't have a killer "v" taper. Just make sure your shoulders are huge and everything will be okay.

Quote:

Military press: 235 x 6-7 (pause) x 1 (pause) x 1
Barbell curl: 120 x 16 (fast reps)
Dips: BW + 62.5 x 8
Upright rows: 195 x 10

someday i would like to be this strong.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

someday i would like to be this strong.

Agreed. Those military presses are just sick, especially in terms of relative strength. Pressing more than your bodyweight overhead for reps is quite an achievment.

You should try to get some pictures up DD. I bet you're looking cock diesel.

Posted by: shutupntra1n

Quote:

Originally Posted by P-funk

Just because you waist is big doesn't mean that you can't have a killer "v" taper. Just make sure your shoulders are huge and everything will be okay.

someday i would like to be this strong.

Me too

Morning

Posted by: Duncans Donuts

Quote:

someday i would like to be this strong.

Quote:

Agreed. Those military presses are just sick, especially in terms of relative strength

Thanks for the compliments everyone...they mean a great deal, especially considering the sources. I should get a digital camera for Christmas so I should have some clothed pics up, and then when I finally peak (early January) some physique shots.

Good morning, how are you? Just enjoying my day off and enjoying Egg Protein

Posted by: Duncans Donuts

Today's workout:

Got to lift with my brother for the first time (seriously) in a long time. Good workout:
Bench press (narrow middle grip): 287.5 x 6 (pause) x 1 (pause) x 1
Deadlifts: 455 x 8
Pullups: BW + 25 x 10 (very fast reps, static hold on 10th)
Pushups: x 46

Good workout. On the Ephedra / Usnic Acid my weight is at a relatively good 224 pounds.

Also, yesterday on my off day I did my forearms (its 2 total sets in about 5 minutes, it's working well).

Forearm curls: 140 x 18
Rev. Forearm curls: 110 x 19

I did the reps fast, and was surprised at how strong and dextrous I was. I usually hold statically each rep for 2-3 seconds, but my wrist tendons/ligaments have been sore. The change up was good.

Posted by: Duncans Donuts

Here are a couple of images on my new digicam. First is of me and my brother; second of me being goofy.

Posted by: CowPimp

Damn, you look huge in that second picture. Your chest is just massive.

Where do your hands go when you bench press, in reference to the two rings?

Posted by: Duncans Donuts

A pretty good bit inside the rings

Thanks for the compliments

Here's a picture of me in underarmour, upper body. Unforunately, at my current bodyfat, I'm far too embarrased to do a physique shot. Should be okay in three weeks (if I ever peak)

Though my waist is still too big, I like the shape of my chest.

Posted by: JerseyDevil

MERRY CHRISTMAS DD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Posted by: CowPimp

Happy Christ day!

Posted by: soxmuscle

Merry Christmas, my man. Nice pics.

Posted by: Duncans Donuts

Merry Christmas all my friends round' here

Posted by: shutupntra1n

Hi Mike

Great Pictures! You look fantastic

Hope your Christmas is very warm and special. God Bless

Posted by: Duncans Donuts

Thanks. Merry Christmas.

I did some curls today because I was bored and hit 125 for 15. The first 13 or so reps were fast and I had to slow the last 2. Got stuck on 16. Problem is the ligaments in my forearms are hurting and influencing my workouts. Doh :\

Posted by: Musclebeach

You are impressive man!

I may have missed it, but how old are you?

-Jeff.

Posted by: soxmuscle

Quote:

Originally Posted by Duncans Donuts

overtraining!

Posted by: Duncans Donuts

Quote:

Originally Posted by soxmuscle

overtraining!

Yeah, you may be right. I actually thing it's the connective tissue in my wrist from using so much heavyweight on everything from pullups and deadlifts to wrist curls - gotta take it easy.

Posted by: shutupntra1n

Quote:

Originally Posted by Musclebeach

You are impressive man!

I may have missed it, but how old are you?

-Jeff.

The younger, vulnerable boy toy

Posted by: rock4832

Quote:

Originally Posted by Duncans Donuts

I have the same problem (but with much lower weight, LOL) I was told once the muscle has developed much faster than the tendons and ligaments. What do you think?

Posted by: Duncans Donuts

I've only heard of people having issues iwth ligaments and tendons keeping up with muscle on steroid cycles. I suppose it's possible, hopefully not though

Of course the connective tissue can get damaged and has a harder recovery time.

Squats: 500 x 8 (superset leg extensions)
Leg extensions: 225 x 20
Calf-raises: 425 x 23
Situps: 55 x 41 (Fast)

Good workout. I went parallel on all my squats and went below on the final squat. I barely got it up, and failed on 9. Immediately after I did leg extensions; the weight is too light.

Posted by: soxmuscle

when you fail squatting... oh wait, you use the smith machine, right?

Posted by: rock4832

Quote:

Originally Posted by soxmuscle

when you fail squatting... oh wait, you use the smith machine, right?

Just do it in a cage and when you fail go all the way down and let the bars take the barbell.

Posted by: Duncans Donuts

I use a smith, yes, and I love it because there is no question of whether you fail when you are squatting in a smith. You just let the hooks handle it.

Posted by: soxmuscle

Quote:

Originally Posted by rock4832

Just do it in a cage and when you fail go all the way down and let the bars take the barbell.

My knees would snap. ha. I've never actually failed on squats where I have fell over. I might switch to the smith machine. Thanks for the help.

Posted by: PreMier

Quote:

Originally Posted by soxmuscle

My knees would snap. ha. I've never actually failed on squats where I have fell over. I might switch to the smith machine. Thanks for the help.

If you have a rack, there is no reason to use the smith.. plus the smith is dangerous.

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

If you have a rack, there is no reason to use the smith.. plus the smith is dangerous.

okay thanks.

Posted by: Duncans Donuts

I agree, a rack is fine, but a smith machine isn't dangerous in my estimation.

Today's workout:
Military press: 235 x 7
Upright rows: 197.5 x 10
Barbell curls: 127.5 x 16 (pause) x 3
Dips: BW + 65 x 9, x 4 (6-8 second negatives)

Really good workout...once again am losing the flab relatively well and not losing strength or muscle.

It should be noted that I do my upright rows as Mentzer advised, slightly above my nipple. My shoulders feel really good.

Posted by: P-funk

nice presses.

Posted by: BigDyl

Jesus christ dude, your look huge! Insane military press!, and squat!

You use 1.25 LB plates to increment every week when your add weight, right? Where could i find these small plates?

Posted by: tenxyearsxgone

sick lifts bro keep it up

Posted by: PreMier

Quote:

Originally Posted by Duncans Donuts

I agree, a rack is fine, but a smith machine isn't dangerous in my estimation.

Read up

http://www.ironmagazineforums.com/sh...t=smith+squats

Posted by: Duncans Donuts

I've read that. Not all smith machines are designed the same way.

What would be dangerous would be me passing out and collapsing with a freeweight bar on my back or in a rack, which has happened during my squatting.

Posted by: PreMier

Yes, there are different designs. But your still not squatting through your center of gravity, because there is no way to match the natural arc.

Thats the point.. squatting in a cage. So incase something like that happens, where you passout/fail. Just set the pins in the correct position.. if you have to dump the weight, then do it. Its loud, but thats what its for.

Just curious.. what do you think will happen, when you go to training camp, and they dont have smith machines to work on? Or they refuse to allow your lifts inside of one? And what about the functional strength that you are missing out on, by using a smith machine for your lifts?

Posted by: Duncans Donuts

What functional strength am I missing out on? Is my speed and blocking going to suffer from doing smith squats? What's your point?

When I'm at training camp, I'll do what the coach instructs me to do.

There is a difference between falling forward on a smith machine, where the weight falls almost vertically, and falling in a cage where the weight travels with you, forward. One is worse than the other.

Posted by: Duncans Donuts

As a secondary note, I don't have enough money to buy a cage, or I would have long ago.

Posted by: PreMier

Thats why when you 'fail/fall' you do like I said, and DUMP the wight. If you have to, toss it back off of your shoulders. I have never seen anyone fail, and completely colapse.. usually they know they will fail, and thats enough warning.

You dont think you are missing out on strengthening stabalizers in your back/legs, and other parts by using a smith machine? Wont that make you more prone to injury in the game?

Posted by: Duncans Donuts

Quote:

You dont think you are missing out on strengthening stabalizers in your back/legs, and other parts by using a smith machine? Wont that make you more prone to injury in the game?

All the muscles are used in a smith machine squat that are used during a regular squat. It may take more balance and neurological efficiency to hold the weight on a regular squat, but that doesn't mean there is an imbalance if you use a smith machine (especially if you are using a lot of weight)

As far as athletic performance goes, I had a choice of using a smith machine and going to failure or using freeweight and not. Fortunately, I purchased one of the best smiths around and it has made my progress fantastic. Probably my progress could potentially be better with using a rack, but I don't have that.

Posted by: P-funk

I would much rather fail in a power rack and have the bar crash down on the pins than on the smith machine where the compression on my spine is much greater. One my my friends was doing a 20rep set with 500lbs and and passed out. He fell forward and the weight simply hit the pins and stopped and he hit the floor. No problem. The copression on the spine is just to great in the smith machine, IMO, especially at the weight you are using. Quick story........A guy is at one of the Gold's Gym's on long isalnd. He is in good shape, solid, been training for a long time, like to squat in the manner that you described. Goes to the smith machine and starts warming up. Doesn't have the safeties set up so that if he gets stuck they will catch him (they are all the way at the bottom of the rack on the floor). He is doing fine until he gets stuck.....yes with no SAFETIES!!! The bar comes all the way down to the floor......He comes all the way down to the floor as well. As he is decending down to the floor (this is happeneing really quickly) every disk in his back is blowing out and his vertabrae are shattering against eachother. Would he ever squat like this again?? NOPE.....he is a quadrapalegic now.

Posted by: Duncans Donuts

oh my god.

that's terrifying

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Doesn't have the safeties set up so that if he gets stuck they will catch him (they are all the way at the bottom of the rack on the floor). He is doing fine until he gets stuck.....yes with no SAFETIES!!! The bar comes all the way down to the floor......He comes all the way down to the floor as well. As he is decending down to the floor (this is happeneing really quickly) every disk in his back is blowing out and his vertabrae are shattering against eachother. Would he ever squat like this again?? NOPE.....he is a quadrapalegic now.

Wow. That is fucking crazy. I make sure the pins in the rack I use are at just the right height.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Wow. That is fucking crazy. I make sure the pins in the rack I use are at just the right height.

yeah, that was in the smith machine though when that hapened. I make sure the pins in the power rack are set so that I have a few inches of room to get in the hole, occasionally I crash the pins when I really sink the squats. My hole point of the story was that I would much rather fall with weight on my back and know that it isn't going to come down on me becasue the pins will catch it, than to have something compressing my spine as I am failing and HOPE that I can hook it before I get crushed.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Oh yeah, I know. I was just adding that I take a little extra time so that the pins are at just the right level. A couple inches of breathing room is all I need. Plus, because there's a mirror in front of me, it helps ensure I reach proper depth on all repetitions.

Posted by: Duncans Donuts

Terrible workout.

The good news is I'm weighing in at 220 pounds. Though some haven't had good results on it, in about 3 weeks I've lost loads and loads of body fat on a calorie deficit and maintained most of my strength.

Narrow grip bench: 290 x 4 (

)
Deadlift: 460 x 7
Pullups: x 9 (fast reps)
Push-ups: x 55

I'm switching to much closer grip on my bench press - now I'm well inside of shoulder width but can't handle the stagnant. I'm going to go to almost thumbs touching and hit 235 for 6 next week and build that up to 275 in the next few months.

Tests indicate that I'm under 11 percent, roughly at 10 percent. My back and leg exercises (clearly my genetically blessed muscle groups) are progressign well - same goes for my triceps (relatively long muscle bellies) and my biceps (unfortunately my biceps are big but I have long tendons running to the elbow, gives me more of a peak), although that progress is not that great.

My chest and shoulders, though, are stuck in a rut. Very frustrating.

Posted by: CowPimp

Perhaps you need to add in another movement for your push muscles?

Posted by: chris mason

Quote:

Originally Posted by P-funk

I would much rather fail in a power rack and have the bar crash down on the pins than on the smith machine where the compression on my spine is much greater. One my my friends was doing a 20rep set with 500lbs and and passed out. He fell forward and the weight simply hit the pins and stopped and he hit the floor. No problem. The copression on the spine is just to great in the smith machine, IMO, especially at the weight you are using. Quick story........A guy is at one of the Gold's Gym's on long isalnd. He is in good shape, solid, been training for a long time, like to squat in the manner that you described. Goes to the smith machine and starts warming up. Doesn't have the safeties set up so that if he gets stuck they will catch him (they are all the way at the bottom of the rack on the floor). He is doing fine until he gets stuck.....yes with no SAFETIES!!! The bar comes all the way down to the floor......He comes all the way down to the floor as well. As he is decending down to the floor (this is happeneing really quickly) every disk in his back is blowing out and his vertabrae are shattering against eachother. Would he ever squat like this again?? NOPE.....he is a quadrapalegic now.

One of your friends was squatting with 500 lbs for 20 reps??? What sort of squats was he performing?

You do realize that puts him in VERY rare company if he is performing parallel or deeper squats?

Posted by: PreMier

P hangs with rare company.. National lvl powerlifters and such.

Posted by: chris mason

Quote:

Originally Posted by PreMier

P hangs with rare company.. National lvl powerlifters and such.

Ok, who is the one doing the 500 for 20 reps?

Posted by: PreMier

Fuck if I know. Plus he never said he got 20 reps. He was probably just attempting it

Posted by: Duncans Donuts

Well football training in my camp has officially began, along with about 20 units of school and 25 hours of night work at UPS. I've been really busy lately and I've leaned down as best as I can.

The bad news is that I can't really focus on the IM competition anymore, and it doesn't seem my body wants to go lower than 10 or so percent. I need to get back into a calorie surplus to fuel my capacity to get bigger and to get faster, so I've organized a 4000-4500 calorie a day ultra clean diet to go with my 6 days of heavily intense training a week.

My bodyweight is a stable 222 pounds, and according to my doctor I've lost 12 pounds in 6 weeks (a nearly perfect 2 pounds a week, something I'm proud of).
I'm not going to be recording workouts anymore but I will let you know when I hit my goals:

Benchpress: 325 x 8
Deadlift: 500 x 8
Military press: 250 x 6
Hang clean: 250 x 10

I expect to nail them by early May. Here's a quick snapshot of me post workout, after working out in underarmour in my garage in 35 degree weather. Intense training can get anyone to sweat

Posted by: P-funk

those are some beefy goals!! you are a big dude!! keep at it!

Posted by: CowPimp

You're going to stomp people out on the football field; you're fucking massive!

Posted by: soxmuscle

i know you said you wouldnt post pics until you were in perfect condition, but damn, you have some size to you man. Looking solid.

Posted by: Duncans Donuts

Thanks for the support guys. Means a great deal, especially considering the hurdles I need to make and the competition out there right now.

I updated the journal today because I really had a great workout. My exercise duration on the field has exploded so I've been back in the caloric positive, and consequently I finally got through a plateau. Despite my weight (a steady 222 at the moment) I was able to hit 237.5 for 7 on my military press, and using straps to eliminate forearm fatigue, hit 13 perfect reps at 145 pounds for my barbell curl and forced a 14th.

Also I did 9 reps with 70 pounds around my waist for my tricep dips and 202.5 for 10 on upright rows (to my nipple). Hopefully things continue to progress. Thanks again

Posted by: JerseyDevil

Looking solid D! Best of luck to you man.

Posted by: camarosuper6

Wow Mike,.. havent checked in in awhile. That last pic was great. Looks like your right where you should be at. Now quit worrying bout bf and all that shit and get your ass ready to play football.

If you take after me, youll be fine. heh

Posted by: cider303

holy shit dude, i just went through you journal... good shit... you are the man great gains... good luck with everything bro, you bring inspiration to us all

Posted by: M.J.H.

Hey DD, haven't seen this journal around lately. How did the football season treat you?

Posted by: Duncans Donuts

Well, I've totally revamped my training in a HIT style anti-consolidation effort, including adjusting all variables to refuse homeostasis to set in. I currently weigh 222 pounds with a 31 inch waist (navel) and 48 1/2 inch chest. Here's recent pic:

Posted by: P-funk

big back!!

that is a small waist!!!

What variables are you changing in your training??

Posted by: Duncans Donuts

Thanks Funk

I'll post pics of my front when I'm satisfied with it.

The variables I am adjusting are rest intervals, set numbers, exercise variety, grip, rep range, cadence, time under tension, frequency, and intensity. I change them every four weeks, but still do very low volume (no more than 10 total sets) with typically high intensity, but go through phases where I don't blow my mind :\

Posted by: Cold Iron

lookin' good DD.

What bf%?

Posted by: Duncans Donuts

Also, my hips are holding weight (love handles, blah) so my navel circumference is great while my hips screw up my "v-taper". Sadly, I can't really diet anymore, because football is coming up and priorities change.

Posted by: Duncans Donuts

I'd guess that my bodyfat is in the 11-12 percent range, but I'm not sure. Parts of me are fantastically lean (navel, legs, calves) while others are annoyingly flabby (hips, nipple area) and others in the middle range (back, arms)

Thanks Cold

Posted by: JerseyDevil

Looking big DD! What position do you play?

Posted by: Duncans Donuts

Linebacker

Posted by: JerseyDevil

Eat up man

. Keep us posted.

Posted by: P-funk

Quote:

Originally Posted by Duncans Donuts

Thanks Funk

yeah, that is good. If you have ever read supertraining siff goes through a laundry list of variables that can be altered it isn't even funny. All those things that you are talking about are what I use to vary my programs too.

Posted by: soxmuscle

Looking awesome DD. You'll have to take me through detail on your new routine. I'd appreciate it.

Posted by: reg56

Quote:

Originally Posted by Duncans Donuts

Linebacker

There is NOTHING better than laying people out.

Posted by: Archangel

Quote:

Originally Posted by Duncans Donuts

Linebacker

Aw man, I wanted to be a linebacker SO bad. Had to settle for a safety though, and actually LOVED it!!! Course, that was back in 1987

Posted by: Duncans Donuts

Spring training starts a week after Monday. I'm defitently focused at the moment. I'm thinking about starting a new journal to define my new workout variables and track my diet as well as field work. I'll only do it if there's an interest involved, because otherwise there's no need for me to spend my time working on it online. I'm worried about my coach trying to get me to workout like a nut, but he's a nice guy who respects me so maybe that won't be an issue.

Posted by: P-funk

Did you already make the team or are you trying to walk on??

Posted by: PreMier

Post the journal.

Posted by: JerseyDevil

Ditto, post the journal DD. There have got to be many young IM'ers that would love to see what kind of regimen a DIV 1A football player is subjected to. Me included

. I see what your concern is though. I doubt if most strength coaches are into HIT. Who knows though. You've been doing HIT for so long, maybe a higher volume wo would be a good thing for you, at least for pre-season.

Posted by: soxmuscle

Im interested in a journal.

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