Duncans Donuts

I don't understand?

"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."

AKIRA

Since the lay off, how did it feel working out on the first day? How did you feel the following 2 days?

I dont remember... My breaks are 2 weeks long, tops. Unless I am injured.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Duncans Donuts

I took a break because I simply wasn't motivated. I also focused on school and certifications.

My soreness is very bad. My strength is balooning. I am entering week 3 of re-establishing myself in the gym, and I'm back to the hard phase.

"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."

Duncans Donuts

Negative pull-ups BW + 60 (305 pounds): x 10 seconds, x10, x8, x6, x3 (2 minutes) x 3, x 2

Nautilus pullovers (single arm negatives): 285 x 6 , (25 seconds)x 3, (25 seconds)x 2

Barbell curls: 125 x 7 (25 seconds) x 3 (15 seconds) x 2

Shrugs: 100 x 8, x 5

My sprained wrist hurt my ability to do curls and shrugs. I was so exhausted after the negative only pullups that I could barely stand. That along with the single arm negatives with the entire rack on the crappy 24 hour fitness pullover machine, Arthur Jones is my hero.

"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."

Bakerboy

What do you mean by negative pullups- Are you just lowering yourself from the bar for 10 seconds?

No strength within, no respect without - Kasmiri Proverb

Duncans Donuts

load into highest position and try and maintain a static hold. the lowering phase lasts about 10 seconds.

"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."

Bakerboy

I see. Sounds hard.

No strength within, no respect without - Kasmiri Proverb

Duncans Donuts

Try it. It's brutal. Climbing back up after the 3rd rep, my entire body is trembling.

"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."

Double D

It is very brutal! I did it a few months ago and it is killer. I also did some iso chins as well for as long as possible. Those are tough as well.

www.crossfit.com

Archangel

AWESOME w/o BRother DD!!! Arthur Jones is a genius imo as well!!! Your #'s are nothing short of inspirational, Great w/o!!!
Have a Great Easter my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Duncans Donuts

Did interval training yesterday, 15 minutes with 3 sets of 1 minute high intensity.

I have been focusing on eating lots of fruit and moderating most of the junk in my diet. That being said, I did indulge at TGI Fridays the other night after the workout. Oh well.

Deep bottom pause squat: 275 x 9 (2 full seconds on bottom); 275 x 5 (3 full seconds on bottom). Each rep took about 8 seconds.

Leg extensions with 4 second negatives: 315 (full rack) x 11 (25 seconds) x 6.

Leg curl: 145 x 9 (25 seconds) x 5 (15 seconds) x 2

I did the leg curls after I got home. At the gym, they froze. The resistance on my machine at home is much more difficult than the 185 I use at the gym.

Seated Cal raises: froze

The entire leg extension workout was under tension. My legs froze up when I attempted seated calf raises and leg curls. This was the best leg workout I've ever had (with my brother supporting me). The last rep on squats nearly blew my head off my shoulders. I measured my legs a full inch "rounder" at 27" after the set.

My forearms were extremely pumped after the workout.

"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."

soxmuscle

I'm unsure of what to do for my sets of my squats on thursday, I think I'll be going lighter than usual and doing the deep bottom squats that you layed out here.

Nice workout.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

camarosuper6

Swoled up.

"TOLERANCE is the virtue of a man without convictions"

G.K.Chesterton


Boot Shine and Polish $15.
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New gun and holster: $450
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Girl: Me and this new guy are getting kinda chummy.
Me: Good chummy? Like friends forever?
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Me: Or Chummy like, spank my ass chummy?

Duncans Donuts

can't wait for push day.

"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."

soxmuscle

Can't wait to see it...

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Duncans Donuts

DB Press: 105 x 9 (2 minutes) x 5 (25 seconds) x 2 (10 second negatives)

2 minute interval

Seated military: 185 x 6 (25 seconds) x 3 (25 seconds) x 2

3 minute interval

Nautilus shoulder: 190 x 3 (25 seconds) x 1 (10 second negative)

3 minutes interval

Tricep extension: 130 x 9 (25 seconds) x 5 (25 seconds) x 2 (10 second negatives)

Superset

Dips: x 5

Great workout, took me about 17 or 18 minutes. My DP press improved 10 pounds and almost identical reps.

"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."

Duncans Donuts

Chest stretched the tape to a little over 49 inches today. Arms pushed a hair over 17 1/2 (5/8 maybe) and forearm went to 13 5/8. My shoulder diameter is 22 3/4 inches. I am relatively lean, waist is hitting an uncomfortable 36 inches but I drank about 50 ounces of fluid and I'm poofed up a bit.

My goals:
18 1/2 arm
23 shoulder
51 chest
14 forearm
28 leg
17 1/2 calf
33 waist

This is going to be tough.

"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."

Duncans Donuts

Today's workout:

Negative pullups (241 + 65): x 10 seconds, x10, x10, x8, x8, x6, x 4 (1
minute) x 9 x 6 x 3

(5 minutes)

Nautilus Pullovers (one arm negatives): 215 x 8

(1 minute)

Nautilus Pullovers: 285 x 6

Barbell curl: 120 x 9 (25 seconds) x 2 (25 seconds) x 3

DB Shrugs: 105 x 10 (1 minute) x 6

Great workout. I feel fantastic. I've lost 4 pounds - the week before I had weighed in every day at 245-246. Today, after eating and being fully hydrated, I was at 241. I was stronger then last week and my form was immaculate.

"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."

soxmuscle

On those negative pull-ups, the "x10,x8" and so on refers to how many seconds it took on each rep, correct? At first glance I thought you did about 50-60 reps...

Awesome workout. I'm going to be in the gym here shortly. This is an inspiring one.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Duncans Donuts

Yeah the "x10" is seconds. Slow seconds, though. I improved a great, great deal from my last workout. I plan on changing everything (including slightly increasing volume) in 2 weeks. I have virtually no DOMS relative to my last workout. I am very, very exhausted though.

"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."

AKIRA

I was gonna ask if youve been sore.

Negative pullups are killers. Was 10 seconds your max or could you have held longer?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Duncans Donuts

If I was doing only one rep, I probably could have held it 20 seconds. My full range pullups are improving pretty dramatically. I can do my bodyweight plus 35 for 6 or 7 (tried it this morning). I am so fast twitch dominant that I can do my bodyweight alone about 8 times. I fatigue fast.

The negative pullups are benefitting me a lot. My chest is around 49 inches and I'm pretty sure that has mostly been my lats filling out.

"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."

shiznit2169

How do you determine if you have fast or slow twitch muscle fibers?

My Journal

Stewart20

Hmmm, could that be the reason I feel more "at ease" or in the zone when doing lower rep sets??? I know my body better than anyone and I just feel that lower reps do more for me, could this be the reason why?

http://futuretrainer.blogspot.com/ --My new blog!!

Duncans Donuts

Forearm work:

Wrist curls: 85 x 12 (1 minute) x 8 (1 minute) x 5
Wrist extensions: 85 x 13 (1 minute) x 7

Haven't done direct forearm work in ages, so I took 5 minutes and gave it a go. I was going to do some interval training but decided not to. Way too tired.

I ate great today.

"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."

Duncans Donuts

Time for some heavy weights:

Bottom pause squats: 285 x 9 (2 second pause), (2 minutes), x3 (3 seconds pause)
Leg extensions: 315 + 10 x 14, (1 minute) x 8 (25 seconds0 x 5
Leg curls: 180 x 6 (pure exhaustion)
Seated calf raises: 135 x 12 (3 seconds contracted hold), (1 minute) x 7 (3 second)

"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."

Duncans Donuts

I have learned that choking on your ego and using a little less weight and maintaining form does wonders for progress. My squats this workout were as close to perfect as I've ever had.