Heavy Duty Donuts Journal

PreMier · 12-28-2004, 07:15 PM

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?

Duncans Donuts · 12-28-2004, 07:35 PM

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.

**P-funk** · 12-29-2004, 03:17 AM

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.

Duncans Donuts · 12-29-2004, 04:34 AM

oh my god.

that's terrifying

**CowPimp** · 12-29-2004, 10:56 AM

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.

**P-funk** · 12-29-2004, 11:28 AM

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.

**CowPimp** · 12-29-2004, 11:45 AM

Quote:

Originally Posted by P-funk

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.

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.

Duncans Donuts · 12-30-2004, 03:30 PM

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.

**CowPimp** · 12-30-2004, 05:19 PM

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

chris mason · 12-30-2004, 07:06 PM

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?

PreMier · 12-30-2004, 07:08 PM

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

chris mason · 12-31-2004, 07:55 PM

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?

PreMier · 01-01-2005, 09:15 PM

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

Duncans Donuts · 01-07-2005, 07:54 PM

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

**P-funk** · 01-07-2005, 07:57 PM

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

**CowPimp** · 01-07-2005, 10:45 PM

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

soxmuscle · 01-07-2005, 10:50 PM

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.

Duncans Donuts · 01-09-2005, 03:06 PM

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

JerseyDevil · 01-09-2005, 07:02 PM

Looking solid D! Best of luck to you man.

camarosuper6 · 01-12-2005, 01:41 AM

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

cider303 · 02-15-2005, 02:15 AM

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

M.J.H. · 02-15-2005, 07:28 AM

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

Duncans Donuts · 02-27-2005, 04:33 PM

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:

**P-funk** · 02-27-2005, 04:34 PM

big back!!

that is a small waist!!!

What variables are you changing in your training??

Duncans Donuts · 02-27-2005, 04:40 PM

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 :\

Cold Iron · 02-27-2005, 04:41 PM

lookin' good DD.

What bf%?

12-28-2004, 07:15 PM	#361
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	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?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-29-2004, 03:17 AM	#363
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	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.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-29-2004, 04:34 AM	#364
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	oh my god. that's terrifying
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

12-30-2004, 03:30 PM	#368
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	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.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

12-30-2004, 05:19 PM	#369
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Perhaps you need to add in another movement for your push muscles?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-30-2004, 07:08 PM	#371
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	P hangs with rare company.. National lvl powerlifters and such.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-01-2005, 09:15 PM	#373
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	Fuck if I know. Plus he never said he got 20 reps. He was probably just attempting it
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-07-2005, 07:54 PM	#374
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	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
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

01-07-2005, 07:57 PM	#375
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	those are some beefy goals!! you are a big dude!! keep at it!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2005, 10:45 PM	#376
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	You're going to stomp people out on the football field; you're fucking massive!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-07-2005, 10:50 PM	#377
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	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.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-09-2005, 03:06 PM	#378
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	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
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

01-09-2005, 07:02 PM	#379
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Looking solid D! Best of luck to you man.

01-12-2005, 01:41 AM	#380
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,344	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
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

02-15-2005, 02:15 AM	#381
cider303 go big or go home Join Date: Aug 2004 Location: Mass/Conn Posts: 139 Photos: 2	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
	Pain is temporary. Pride is forever.

02-15-2005, 07:28 AM	#382
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Hey DD, haven't seen this journal around lately. How did the football season treat you?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

02-27-2005, 04:33 PM	#383
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	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:
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

02-27-2005, 04:34 PM	#384
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	big back!! that is a small waist!!! What variables are you changing in your training??
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-27-2005, 04:40 PM	#385
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	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 :\
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

02-27-2005, 04:41 PM	#386
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	lookin' good DD. What bf%?