Becoming a MASS MONSTER

Double D · 10-23-2009, 12:30 PM

Heres my starting measurements:

Shoulders 51
Chest 44 1/2
Waist 35 1/2
Hips 42
Right Leg 26 3/4
Arm 17 1/4
Calves 10 1/2

BF-16% (I will be dropping this after I am done with this routine)

*Bodyfat and waist measurements are not that big of a deal right now. I know to put on size those areas will go up, but I dont plan on changing my diet at all. So here we go. Happy Hunting.

yellowmoomba · 10-23-2009, 01:05 PM

How much do you weigh?

Double D · 10-23-2009, 01:07 PM

213.6lbs

roastchicken · 10-23-2009, 02:01 PM

Do you squat ATG then ? and i'm assumng your weights are in lbs not kg's yeah?

JerseyDevil · 10-23-2009, 04:32 PM

DOUBLE D IS BACK!

It's deja vu all over again...

Double D · 10-23-2009, 05:13 PM

Quote:

Originally Posted by roastchicken

Do you squat ATG then ? and i'm assumng your weights are in lbs not kg's yeah?

Yes on both questions. Right now weight and strength isnt important to me. The weights I am lifting now I lifted years ago, but the tempo is killing me.

Double D · 10-23-2009, 05:13 PM

Quote:

Originally Posted by JerseyDevil

DOUBLE D IS BACK!

It's deja vu all over again...

I thought some people would like this much better!

Double D · 10-23-2009, 05:18 PM

Everything 3/1/x tempo-60 secs rest tops

Pullups
bwx10
bwx8
bwx7

DB Rows
80x10 (3 sets)

Pulldowns
120x10 (3 sets)

CG Row
120x10 (3 sets)

BO Laterals
15'sx10 (3 sets)

Went out got a protein shake.....ate a bannana then went back for arms.

Same tempo, except supersetted biceps and triceps

BB Curls
60x10 (3 sets)
CGBP
185x10
175x10 (2 sets)

DB Preacher Curls
20x10 (3 sets)
Pushdowns
80x10 (3 sets)

Hammer Curls
25'sx10 (2 sets)
Rope Pushdowns
65x10 (2 sets)

Double D · 10-23-2009, 05:18 PM

And ya I know.......overtrained!

Triple Threat · 10-24-2009, 04:07 PM

Quote:

Originally Posted by JerseyDevil

DOUBLE D IS BACK!

Archangel · 10-24-2009, 06:42 PM

Quote:

Originally Posted by Double D

And ya I know.......overtrained!

Burner02 · 10-24-2009, 11:04 PM

Quote:

Originally Posted by JerseyDevil

DOUBLE D IS BACK!

It's deja vu all over again...

...and I thought we had a new hottie that wasn't shy on board....

D!
Wass'up, buddy!

Triple Threat · 10-26-2009, 11:32 AM

Quote:

Originally Posted by Burner02

...and I thought we had a new hottie that wasn't shy on board....

One track mind, eh Burner?

Not that there's anything wrong with that!

Double D · 10-26-2009, 04:15 PM

Glad you guys like it!

*Tempo 3/1/x----ri no longer than 1 minute
DB Incline
85'sx10 (3 sets)

BB Flat
205x10
195x8
185x10

Dips
10
bw+25x10
BW+35x8

Peck Deck
130x10 (3 sets)

HS Incline
2 plates each sidex10 (2 sets)

STRETCH

Archangel · 10-26-2009, 06:41 PM

Good lookin workout Double D!!! How do you like the slower cadence??? ALOT of people have no clue how fast they are repping out until they actually count out and see just how much momentum they are actually using!!!

Triple Threat · 10-26-2009, 07:31 PM

Quote:

Originally Posted by Archangel

ALOT of people have no clue how fast they are repping out until they actually count out and see just how much momentum they are actually using!!!

That's why exercises such as box squats, paused bench, etc are so good.

Burner02 · 10-27-2009, 08:46 AM

Quote:

Originally Posted by Triple Threat

One track mind, eh Burner?

Not that there's anything wrong with that!

You must 1st establish a base line and then go from there...

Wassup, D!
Nice weight for that tempo!

Double D · 10-27-2009, 03:17 PM

Tempo 3/1/x. RI-60 secs tops

Pullups
10
8
8

Long bar Wide Grip Row
100x10 (3 sets)

Independent Handle Pulldowns
160x10 (3 sets)

Underhand Independent Pulldowns
100x10 (3 sets)

Deadlifts
335x8
335x10
315x8
So Pumped with 335 with that tempo!!!!

JerseyDevil · 10-27-2009, 06:42 PM

Quote:

Originally Posted by Double D

Deadlifts
335x8
335x10

And you say you have a weak DL... yeah right.

Double D · 10-27-2009, 07:10 PM

I think most of the time when it comes to deads, I just get kinda scared of it. I have seen so many people hurt deadlifting, but ya I surprised myself today. The tempo killed though!

yellowmoomba · 10-27-2009, 07:20 PM

Nice Deads DD. (not sure if I'd do them with a 3 count though.........)

Double D · 10-28-2009, 04:56 PM

The 3 count with deads are REALLY HARD! But you just have to watch your form a whole lot.

EVERYTHING WITH A 3/1/X TEMPO. 60 SEC RI

Standing OH BB Press
105x10
115x10
105x10

Smith Machine Seated OH Press
175x10 (3 sets)

Cable Upright Rows
72.5x10 (3 sets)

Side Raises
15'sx10 (3 sets)

Decline situps w/ 30lbs bar overhead
3 sets of 10

Hanging Knees to Elbows
3 sets of 10

Burner02 · 10-28-2009, 09:49 PM

Hey D-
When you do deads, do you 'deload' the weight...set it down, pause the second to take all kinetic energy off bar and then do the next rep? Is that how I'm reading it?

Double D · 11-01-2009, 10:03 AM

That is right Burner.

I forgot to post Fridays workout:

Everything with a 3/1/x tempo and no longer than 60 sec ri

Back Squats
225x10
275x10
315x9

Leg Press
18 platesx10 (2 sets)
22 platesxx10

SLDL
185x10
225x10 (2 sets)

Sprints for 30 seconds
5 of them *Had to quit, was about ready to fall

Made one of my trainers stretch me!

Triple Threat · 11-02-2009, 10:57 AM

Quote:

Originally Posted by Double D

Leg Press
18 platesx10 (2 sets)
22 platesxx10

How many plates does that thing hold? The ones I'm used to seeing top out at about that many. You'll be needing someone to sit on the sled.

Double D · 11-02-2009, 04:29 PM

I dont even know. Its got 4 bars on it. So alot more.

Tempo-3/1/x. Rest 120 seconds

Incline DB
100x6 (3 sets)
*Its the highest DB's go to. Pretty easy

BB Bench
245x6 (2 sets)
255x6

Dips
BW+60x6
BW+70x6
BW+80x5

Incline Butterflies
70'sx10 (3 sets)

Cable Crossovers
45.7x6 (3 sets)

STRETCH

Double D · 11-03-2009, 04:17 PM

Tempo-3/1/x....ri 120

Pullups
BW+20x6 (3 sets)

CG Row
200x6
220x6 (2 sets)

Pulldowns
180x6
200x6
220x5+1 forced rep

Db Rows
90x6
100x6 (2 sets)

Deadlift
365x6
385x5
375x4
*Dear god tempo deadlifts are the devil!!!!

yellowmoomba · 11-03-2009, 06:47 PM

Looks like you are on a mission lately. Nice lifts

Double D · 11-04-2009, 01:32 PM

Those deadlifts just hurt so damned bad!!!!

Double D · 11-04-2009, 04:45 PM

Tempo-3/1/x......RI-120 secs

DB Seated OH Press
90'sx6 (3 sets)

Seated BB OH Press
135x6
155x6
165x6

Cable Side Raises
17.5x6 (3 sets)

Shrugs
100'sx6 (3 sets)

10-23-2009, 01:05 PM	#32
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	How much do you weigh? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-23-2009, 02:01 PM	#34
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	Do you squat ATG then ? and i'm assumng your weights are in lbs not kg's yeah? My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

10-26-2009, 06:41 PM	#45
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Good lookin workout Double D!!! How do you like the slower cadence??? ALOT of people have no clue how fast they are repping out until they actually count out and see just how much momentum they are actually using!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-27-2009, 07:20 PM	#51
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Nice Deads DD. (not sure if I'd do them with a 3 count though.........) http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-28-2009, 09:49 PM	#53
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,648	Hey D- When you do deads, do you 'deload' the weight...set it down, pause the second to take all kinetic energy off bar and then do the next rep? Is that how I'm reading it? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-23-2009, 12:30 PM	#31
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Heres my starting measurements: Shoulders 51 Chest 44 1/2 Waist 35 1/2 Hips 42 Right Leg 26 3/4 Arm 17 1/4 Calves 10 1/2 BF-16% (I will be dropping this after I am done with this routine) *Bodyfat and waist measurements are not that big of a deal right now. I know to put on size those areas will go up, but I dont plan on changing my diet at all. So here we go. Happy Hunting.

10-23-2009, 01:07 PM	#33
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	213.6lbs

10-23-2009, 04:32 PM	#35
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	DOUBLE D IS BACK! It's deja vu all over again...

10-23-2009, 05:18 PM	#38
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Everything 3/1/x tempo-60 secs rest tops Pullups bwx10 bwx8 bwx7 DB Rows 80x10 (3 sets) Pulldowns 120x10 (3 sets) CG Row 120x10 (3 sets) BO Laterals 15'sx10 (3 sets) Went out got a protein shake.....ate a bannana then went back for arms. Same tempo, except supersetted biceps and triceps BB Curls 60x10 (3 sets) CGBP 185x10 175x10 (2 sets) DB Preacher Curls 20x10 (3 sets) Pushdowns 80x10 (3 sets) Hammer Curls 25'sx10 (2 sets) Rope Pushdowns 65x10 (2 sets)

10-26-2009, 04:15 PM	#44
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Glad you guys like it! Tempo 3/1/x----ri no longer than 1 minute DB Incline* 85'sx10 (3 sets) BB Flat 205x10 195x8 185x10 Dips 10 bw+25x10 BW+35x8 Peck Deck 130x10 (3 sets) HS Incline 2 plates each sidex10 (2 sets) STRETCH

10-27-2009, 03:17 PM	#48
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Tempo 3/1/x. RI-60 secs tops Pullups 10 8 8 Long bar Wide Grip Row 100x10 (3 sets) Independent Handle Pulldowns 160x10 (3 sets) Underhand Independent Pulldowns 100x10 (3 sets) Deadlifts 335x8 335x10 315x8 So Pumped with 335 with that tempo!!!!

10-27-2009, 07:10 PM	#50
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	I think most of the time when it comes to deads, I just get kinda scared of it. I have seen so many people hurt deadlifting, but ya I surprised myself today. The tempo killed though!

10-28-2009, 04:56 PM	#52
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	The 3 count with deads are REALLY HARD! But you just have to watch your form a whole lot. EVERYTHING WITH A 3/1/X TEMPO. 60 SEC RI Standing OH BB Press 105x10 115x10 105x10 Smith Machine Seated OH Press 175x10 (3 sets) Cable Upright Rows 72.5x10 (3 sets) Side Raises 15'sx10 (3 sets) Decline situps w/ 30lbs bar overhead 3 sets of 10 Hanging Knees to Elbows 3 sets of 10

11-01-2009, 10:03 AM	#54
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	That is right Burner. I forgot to post Fridays workout: Everything with a 3/1/x tempo and no longer than 60 sec ri Back Squats 225x10 275x10 315x9 Leg Press 18 platesx10 (2 sets) 22 platesxx10 SLDL 185x10 225x10 (2 sets) Sprints for 30 seconds 5 of them *Had to quit, was about ready to fall Made one of my trainers stretch me!

11-02-2009, 04:29 PM	#56
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	I dont even know. Its got 4 bars on it. So alot more. Tempo-3/1/x. Rest 120 seconds Incline DB 100x6 (3 sets) Its the highest DB's go to. Pretty easy BB Bench* 245x6 (2 sets) 255x6 Dips BW+60x6 BW+70x6 BW+80x5 Incline Butterflies 70'sx10 (3 sets) Cable Crossovers 45.7x6 (3 sets) STRETCH

11-03-2009, 04:17 PM	#57
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Tempo-3/1/x....ri 120 Pullups BW+20x6 (3 sets) CG Row 200x6 220x6 (2 sets) Pulldowns 180x6 200x6 220x5+1 forced rep Db Rows 90x6 100x6 (2 sets) Deadlift 365x6 385x5 375x4 *Dear god tempo deadlifts are the devil!!!!

11-03-2009, 06:47 PM	#58
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	Looks like you are on a mission lately. Nice lifts http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

11-04-2009, 01:32 PM	#59
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Those deadlifts just hurt so damned bad!!!!

11-04-2009, 04:45 PM	#60
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Tempo-3/1/x......RI-120 secs DB Seated OH Press 90'sx6 (3 sets) Seated BB OH Press 135x6 155x6 165x6 Cable Side Raises 17.5x6 (3 sets) Shrugs 100'sx6 (3 sets)

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