Thread: Dante's training log

G'luck dude

thanks man

GOOD LUCK DANTE!!

And because the guys won't tell you this, I will... you should post some pics !!

thanks Cris2Blis! i have some recent pics in my gallery-ill try to post new ones every month or so.

Tues. 5/16/05

Quads, hams, calves

QUADS:

Bar Squats:
1. 135/20
2. 225/15
3. 295/12
4. 315/12
5. 355/6
6. 365/4

2 Leg Press:
1. 360/12 (+ weight of sled)
2. 450/10
3. 450/10

Seated Extensions (old machine, a lot harder than the one at my old gym)
1. 90/12
2. 100/10
3. 100/10

HAMS:

Seated Leg Curl (on hammer strength)
1. 75/12
2. 75/15
3. 75/15

CALVES:

Standing raises (on cable machine)

1. 350/15
2. 375/12
3. 375/12

Seated raises

1. 100/15
2. 100/15
3. 100/15

good workout, i moved fast and felt good.

I switched gyms a couple weeks ago from the Y to Worlds. i cant believe the difference! this Worlds is one of the first ones franchised from Cali. its like a land mark. im so much more motivated to push myself in here. there are a ton of huge dudes moving around a lot of weight. today i saw some guy bp 495 for six reps raw! he wasnt fat either.. id say about 6'2 285. crazy! i love this gym!

5/18: took last night off..bi's & tri's tonight...

5/19

Tri's & Bi's Super Set

CG PRESS/ BAR CURL

1. 135/12, 70/12
2. 175/10, 80/10
3. 185/8, 100/8
4. 205/5, 110/6

SEATED OVERHEAD DB EXT./ SEATED ALT DB CURLS

1. 65/12, 35/10
2. 75/10, 35/10
3. 80/8, 35/10

PUSH DOWNS/ INCLINE DB CURLS

1. 70/8, 25/12
2. 50/12, 25/12
3. 50/12, 25/12


I usually do 4 ss for these, but today i felt good after 3..also i think my arms are proportionally ahead of the rest of my body so i might lay off for a while. i need to focus more on my weaknesses. ive been saying that for a while i need do do somethin about it.

Calves, Chest, Abs

CALVES:

Standing Raises:
1. 250/20
2. 350/15
3. 350/15
4. 375/12

CHEST:

Flat DB Press:
1. 60/15
2. 70/12
3. 80/10
4. 90/6
5. 90/4

Incline DB Press:
1. 60/12
2. 70/10
3. 70/8

Decline Press Hammer Strength Machine:
1. 180/15
2. 230/8
3. 230/8

Flat Bench DB Flies:
1. 40/12
2. 45/10
3. 45/10

Dips:
1. bw/15
i was pretty tired at this point i couldnt stop shaking

Cable Crossover:
4 sets of 15-20 reps
i was trying to focus on squeezing my inner chest. outer chest is looking good but inner needs work.

ABS:

SS Flat Bench Crunch with V-ups
3 sets


overall it was a good wo. i wish i could of pressed more

i just posted some pics..i thought i looked alright untill i saw the dude in the gallery before me-- asiansensation he's a beast!!!

Good DB pressing. Do you use gear, or just do higher volume?

thanks. this is my last couple days of a 4wk cycle of m1t. i usually wouldnt do that many sets.

Originally Posted by Dante

thanks. this is my last couple days of a 4wk cycle of m1t. i usually wouldnt do that many sets.

Just checking, I was going to say drop the volume if you weren't. Good luck

right on

new pics look good.

thanks

Good numbers on your DB benches. Good pics also ,you have a good well rounded foundation.

Asiansensation is a IFBB pro, keep working out like you have been and someday he will fear you.

Originally Posted by Dante

i just posted some pics..i thought i looked alright untill i saw the dude in the gallery before me-- asiansensation he's a beast!!!

yeah hes damn fine... but you are alright too you know...
Keep going hard and dont quit.. cant wait to see some progress photos not too far in the future....
Good luck!

Thanks Tskull & YourallIwant.

OK im stopping my M1t Cycle today.. it was a little less than 4wks at 20mgs. i took my nolva this mourning, i forgot how nasty that shit is! im gonna go to the gym this afternoon and do a light back workout. im planning on taking it easy for about a week and a half. this last month was pretty intense, i lifted more in pretty much every exercise than i ever have before.



im gonna keep my cals up for the next month.

didnt make it to the gym yesterday..

TRAPS, BACK, CALVES

TRAPS:

DB Shrugs:
1 x 20
2 x 15
1 x 10

BACK:

Bar Rows:
3x 12-15

Pull Downs:
4 x 12-15

Cable Rows:
3 x 12-15

CALVES:

Toe Press--- on leg press machine
1 x 30
3 x 15-20

Quads & abs

QUADS:

Heavy Bar Squats:
1. 135/20
2. 225/15
3. 315/10
4. 315/10
5. 335/8
6. 365/6

planned on going light but i felt really good today.. it seems like i am really improving on squats. i wish i could see this kind of progress in bench press.

Hack Squats(light)
1. 90/15
2. 140/12
3. 140/12

Extensions(light)
1. 70/15
2. 70/15
3. 70/15

ABS:

Decline Bench Crunch:
3 sets of 15-25 reps.


nice and easy workout. ill up the intensity next week..

Originally Posted by Dante

Quads & abs

QUADS:

Heavy Bar Squats:
1. 135/20
2. 225/15
3. 315/10
4. 315/10
5. 335/8
6. 365/6

planned on going light but i felt really good today.. it seems like i am really improving on squats. i wish i could see this kind of progress in bench press.

Nice squats. I'm the same way, my squats always progress more than my bench.

Tri's & Bi's Super Sets

CG PRESS:
1. 135/15
2. 155/12
3. 175/10
4. 185/8

ALT DB CURLS
1. 35/12
2. 45/8
3. 45/8
4. 50/5, 35/5


SKULL CRUSHERS:
1. 75/12
2. 85/10
3. 85/10

SPIDER CURLS:
1. 50/12
2. 60/10
3. 60/10


ONE ARM REV CABLE EXTENSIONS
1. 25/15
2. 25/15
3. 25/15

CONCENTRATION CURLS:
1. 35/10
2. 35/10
3. 30/10

kept it simple- in and out in less than an hour.
good workout i always like doing arms..so far, i've kept my strength..

im gonna start running this weekend.

i just went for a 3 mile run. it felt good, haven’t ran for a while. i dont run on m1t because i can’t take the lower back pain.

this mourning:
wt. 176.5
arms: 16"
chest: 43" (needs to be bigger)
waist: 32.25" (i tought it was more)
thigh: 23.75"
calf: 15.75"

3 mile run, the weather was perfect- 65& sunny. now im gonna eat & go lift chest...

CHEST

incline db press:
1. 50/15
2. 60/12
3. 70/10
4. 75/5(weak)

flat db press:
1. 70/10
2. 70/8
3. 70/8

decline press-hammer strength
1. 180/15
2. 200/12
3. 220/10

cable crossovers:
4 burnout sets


i felt really weak this workout probably because of the running before hand..every once and a while i have a really bad chest workout, i hate that!!

BACK, ABS


WG PULLUPS:
BW 8-10X3

PULLDOWNS:
1. 100/15
2. 130/10
3. 140/10
4. 160/8

1 ARM DB ROWS:
1. 55/15
2. 100/10
3. 110/10
4. 115/8

T BAR ROWS:
1. 75/12
2. 100/12
3. 125/10
4. 150/8

CABLE ROWS:
1. 140/15

ABS:
HANGING LEG RAISES
3 SETS
DECLINE BENCH CRUNCH
3SETS


I felt good today..went really hard on the db rows, after that my back was toast.

3 mile run outside

TRAPS & DELTS

BAR SHRUGS:
1. 225/15
2. 315/10
3. 315/12
4. 315/12
5. 225/12
6. 135/20 BEHIND BACK

SEATED DB PRESS:
1. 45/15
2. 55/12
3. 65/8

SEATED DB LATERAL RAISE:
1. 15/15
2. 20/12
3. 20/12

SEATED BENT DB RAISE:
1. 20/12
2. 20/12
3. 20/12

FRONT DB RAISE:
1. 15/15
2. 20/12
3. 20/12


it might not look like much, but it was an awsome workout i got a really good pump from the db raises. i'm sure i'm gonna have a hard time lifting my arms tomorrow.

weight this morning was 173. i was hopping not to loose that much so quickly, im eating the same. i guess i was holdin a lot of water weight.