Heavy Duty Donuts Journal

Duncans Donuts · 09-20-2004, 11:20 PM

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

yellowmoomba · 09-21-2004, 06:20 AM

Quote:

Originally Posted by Duncans Donuts

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

DD - You should go out to the parking lot a grab a bumber and start doing deads with a car!!

You are pushing some serious weight these days!!

camarosuper6 · 09-21-2004, 10:42 PM

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

Duncans Donuts · 09-21-2004, 10:54 PM

I just called you literally at the time you were posting

camarosuper6 · 09-21-2004, 11:00 PM

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

Duncans Donuts · 09-21-2004, 11:03 PM

Oh, okay.

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

My military presses are doing well. With my spotter I could have finished forcing the rep, but I had him disengage and I still almost struggled it to the top. On that exercise I'm working out with over my bodyweight, which has been a goal I've had since I've been lifting.

I'm very happy with that. My barbell curls are going to drop next week because I'm having a slight hitch to get the movement started. My triceps were still fatigued from my CG benches nearly a damn week ago, and progress in that regard was not good. I'm going to also be dropping the weight on shrugs to improve ROM. Overall, though, good workout.

Duncans Donuts · 09-23-2004, 04:26 PM

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

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

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

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

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

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

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

camarosuper6 · 09-23-2004, 05:08 PM

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

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

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

Duncans Donuts · 09-23-2004, 05:24 PM

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

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

camarosuper6 · 09-23-2004, 05:47 PM

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

PreMier · 09-23-2004, 08:10 PM

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

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

Duncans Donuts · 09-24-2004, 07:47 PM

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

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

Another low volume, enormously succesful workout. Toot my own horn

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

.

Duncans Donuts · 09-25-2004, 04:28 PM

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

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

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

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

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

Duncans Donuts · 09-26-2004, 03:15 PM

Hardest workout I've ever had.

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

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

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

**P-funk** · 09-26-2004, 03:16 PM

Happy B-day DD.

Duncans Donuts · 09-26-2004, 03:18 PM

Thanks funk

yellowmoomba · 09-26-2004, 03:42 PM

Quote:

Originally Posted by Duncans Donuts

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

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

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

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

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

DD -

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

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

Duncans Donuts · 09-26-2004, 06:04 PM

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

yellowmoomba · 09-27-2004, 05:37 AM

Quote:

Originally Posted by Duncans Donuts

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

Good idea

- that's what I was thinking.

M.J.H. · 09-27-2004, 07:48 AM

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

Duncans Donuts · 09-28-2004, 04:25 PM

Thanks Monstar

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

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

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

Saturday Fever · 09-28-2004, 04:33 PM

Trick the Military Press.

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

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

Duncans Donuts · 09-28-2004, 04:57 PM

I will do that word for word on my next workout

Thanks SF

**CowPimp** · 09-29-2004, 05:15 PM

Quote:

Originally Posted by Duncans Donuts

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

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

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

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

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

I like that workout. I agree with yellowmoomba though. I would get some SLDLs in there. I think SLDLs are my favorite leg exercise. I might even scratch the leg extensions and put those in it's place to keep the compound exercise theme going. Also, you may want to consider CG pullups for a nice compound bicep exercise. I have really come to like them. Just some ideas for you to ponder.

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

09-20-2004, 11:20 PM	#121
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Yeah man, the Smith Machine is given me troubles. Needa' power rack.
	"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."

09-21-2004, 10:42 PM	#123
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	you were supposed to call me bro, I wanna start talking about getting some stairmaster soon
	"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?

09-21-2004, 10:54 PM	#124
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I just called you literally at the time you were posting
	"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."

09-21-2004, 11:00 PM	#125
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	Ill call the house when this movie is over. We are watching Orange County. Hilarious.
	"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?

09-21-2004, 11:03 PM	#126
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Oh, okay. Today's workout: Military press: 225 x 5 (close to 6) Behind back shrugs: 335 x 5 Barbell curls: 150 x 7 Tricep pulldowns 138.75 x 3 (superset dips) Dips x 4 My military presses are doing well. With my spotter I could have finished forcing the rep, but I had him disengage and I still almost struggled it to the top. On that exercise I'm working out with over my bodyweight, which has been a goal I've had since I've been lifting. I'm very happy with that. My barbell curls are going to drop next week because I'm having a slight hitch to get the movement started. My triceps were still fatigued from my CG benches nearly a damn week ago, and progress in that regard was not good. I'm going to also be dropping the weight on shrugs to improve ROM. Overall, though, good workout. Last edited by Duncans Donuts : 09-22-2004 at 01:17 PM.
	"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."

09-23-2004, 04:26 PM	#127
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I've been evaluating goals and getting serious about training for football. My speed/agility/endurance training won't start until January because of a serious problem with my left ankle (torn ligament). I've decided to forego anything that could reinjure, except for weekly maintance (maybe ginger running and basketball game) to keep me in the thread of "cardiovascular" health [sic]. In these 3 months I'm going to focus exclusively on diet and getting as strong as possible. I'm going to set new goals and focus almost exclusively on the major compound lifts. Here are my new found goals: Workout goals: CG bench press: 300 x 8 Military press: 265 x 8 Squat: 470 x 12 Deadlift: 455 x 12 Barbell curls: 175 x 8 (no shift in back at beginning of the lift) One rep max goals: Bench press: 450 Military press: 315 Deadlift: 635 Squat: 700 (safety squat style) I also want to get my weight to 240-245 before January. I want my playing weight to be 230 pounds and be able run a 4.45 40 yard dash. Fortunately I will have five or six months before I have to report to the coach, and I believe if my ankle is healed I will be at this point by May. In reference to power cleans, I consider them typically dangerous and unnecessary when used in strength programs. HOWEVER, I do thing they have a benefit, and that is in general central nervous system conditioning. I will do 50-60% of 1RM once a week. Only 2-3 reps. Any football experts; football fans; personal trainers; I would appreciate insight and suggestions. Also, I'm curious, what are the average lifts of linebackers/fullbacks at 210-240 pounds in college at the moment, if anyone knows? I also am in need of a good stretching program, though I am currently using one that is recommended in "Maximize Your Training" by Brzycki.
	"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."

09-23-2004, 05:08 PM	#128
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I guarantee Mike your pushing more than a lot of the O-Line as far as your weights, even for those individuals who are on juice. Just keep doing what your doing, I guarantee there wont be very many people at any position other than line that will be able to put up what u are putting up...especially at JC.. you will own. Do a lot of agility work, underwater running and general conditioning (parachute, wind sprints, quickness drills etc.) If your quick, agile and can run anything under a 4.6, you will be a shoe in for 1-A ball after a year or so of JC. IMO
	"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?

09-23-2004, 05:24 PM	#129
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Maybe you'll be back down here by then and you can help me train. I'm not sure exactly what the average is for the major compounds like squats, deadlifts, military, and bench for college athletes. But I'll hit my goals in probably 3 months, and the hard part will be the agility/speed/etc training. I gotta get past this damn ankle injury and work on my flexibility. Let's see how all that works, eh? BTW what kind of accutane cycle is good for prevention of zits, Dave?
	"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."

09-23-2004, 05:47 PM	#130
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	I dunno. Accutane is only available by prescription and our doctor is conservative. I would say get some of the stuff I did when I had a breakout, from him, which worked really well. It was some kind of antibiotic or something.
	"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?

09-23-2004, 08:10 PM	#131
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	Dont know about college lifts.. but some kids at my highschool set state records. 210-220lbs and they could clean 315-335lbs. They were some big mormon boys, totally clean. Accutane is serious shit, that should be avoided.. Doesnt b12(injectable) help with acne?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

09-24-2004, 07:47 PM	#132
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	P: That's a helluva clean for a high school kid. When I last did them (lon ago) I did 235 four or five times. I don't think I'll ever do them though. Today's workout: CG Bench press: 260 x 7 (15 seconds) x 3 (15 seconds) x 2 Form deadlifts: 415 (did several sets very slow and deliberate) Pullups: Bodyweight + 45 x 6 (10 seconds) x 1 Another low volume, enormously succesful workout. Toot my own horn . In any case my close grip bench press is very impressive to me. Problem with my wrists though; the middle set hurts like hell. I'm practicing form deadlifts, and I did 415 very slowly and held it as long as I could. Even though this weight isn't enormous to me, after holding it for half a minute my back was well fatigued. I'm really enjoying this day in my routine .
	"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."

09-25-2004, 04:28 PM	#133
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	New routine starting Sunday: Adjusting my routine in an Arthur jones/DC/ Dropset style brutalization program. Each workout once a week. Day one: Legs / Abdominals Squats: 1 set to failure (superset leg extensions) Leg extensions: x1 set x 8-10 (10 second pause) 1-4 reps Calf rehab exercise Situps: x8-12 reps to failure (10 second pause) 1-4 reps 6 second negatives. Day two: Chest / Back CG bench press: x6-8 reps (15 second pause) x2-4 (15 second pause) x1-4 Deadlift: 1 sets of form deadlifts Pullups: x4-6 reps (10 second pause) x 1 (static hold, slow negative) Upright rows: x6-8 (10 second pause), x2-4 (10 second pause), x1-4 Day three: Shoulder / Arms Military press: x4-8 (pause, lower weight), x2-6 (pause) x1-4 Behind back shrugs: x6-8 reps Tricep pulldowns: x6-8 (superset with dips) Dips: x2-4 Barbell curl: x6-8 (10 second pause, lower weight), x2-4 (pause), x1-4 The intensity of this program will give me little recourse but to do each once a week. I will watch for signs of overtraining. I'll do it for 4 weeks and carefully evaluate progress; if none is forthcoming I will modify it appropriately. I do want opinions no this program, specifically from the guys I respect who come in here a lot (YM, Premiere, Gr8, SF, my bro, JD, monstar, etc).
	"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."

09-26-2004, 03:15 PM	#134
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Hardest workout I've ever had. Squat: 430 x 18 (superset) Leg extensions: 200 x 13 Weighted situps: 147.5 x 11 I did squats until I nearly lost my small lunch, and after I collapsed I crawled to the leg extension machine and did 200 pounds 13 times. I was utterly incapacitated for 3 minutes afterwards. NO calf rehab today, I'll save that for next time. As far as weighted situps go, I just got the new HIT book Dr. Darden and it made me reevaluate forced reps. I forced two reps on my situps and my abs are still vastly pumped.
	"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."

09-26-2004, 03:16 PM	#135
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Happy B-day DD.
	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

09-26-2004, 03:18 PM	#136
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Thanks funk
	"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."

09-27-2004, 07:48 AM	#140
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Workouts are looking solid DD, good luck achieving your goals!
	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

09-26-2004, 06:04 PM	#138
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I agree, I was worried about the quads overpowering the hams. However, I used to do the reverse; pre-exhaust using the leg extensions, and I just couldn't handle it psychologically. I may start doing stiff legged deads, too.
	"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."

09-28-2004, 04:25 PM	#141
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Thanks Monstar Today my workout was not as progressive as typically. My military press is stagnant (took long enough) and I was correcting form on my arm exercises - dropped the weight slightly. Also fixed my behind the back shrugs, in which my ROM was limited. Military press: 230 x 3 (lower weight) 195 x 4 (10 seconds) 194 x 2 Behind back shrug: 285 x 9 Barbell curl: 140 x 9 (10 second pause) x 1 (6 seconds up, 6 down) Rope pulldowns: 125 x 6 (superset dips) Dips: x 3 Now that my form is down pat, I expect my progress to slowly climb up and gains to be more obvious.
	"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."

09-28-2004, 04:33 PM	#142
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Trick the Military Press. After warmups, jump straight to your 1RM. Drop to a set of 6 with 40lb less and do 6 reps. Load your 1RM+5 and hit a single. Drop 40lb for 6 again. Now add your 1RM+10 to the bar and hit it. Promises all around that your plateau is gone. Just an idea betwixt friends.
	yay.

09-28-2004, 04:57 PM	#143
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I will do that word for word on my next workout Thanks SF
	"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."