DD's Push / Pull / Legs: Intensity, Tension, & Eccentric

**P-funk** · 04-21-2007, 09:22 PM

how did you get the 115s in place for negatives only on the hammer curl?

how is business out there in CA?

Duncans Donuts · 04-21-2007, 09:34 PM

I am at 24 hour fitness

but my brother is doing his certifications and we are looking to open up in the next 6 months. We meet regularly and have made a few connections with clients who are interested in training with us.

My brother lifted the bar up to full contraction. I did the same for him. I am going to start incorporating more negative only work into my training, even if at the end of a routine. The level of fatigue it builds in me is almost unreal. My negative pullups are REALLY improving fast.

Bakerboy · 04-21-2007, 09:37 PM

So are you and your brother the same size/ lift the same way?

**P-funk** · 04-21-2007, 09:38 PM

Quote:

Originally Posted by Duncans Donuts

I am at 24 hour fitness

but my brother is doing his certifications and we are looking to open up in the next 6 months. We meet regularly and have made a few connections with clients who are interested in training with us.

My brother lifted the bar up to full contraction. I did the same for him. I am going to start incorporating more negative only work into my training, even if at the end of a routine. The level of fatigue it builds in me is almost unreal. My negative pullups are REALLY improving fast.

So is your brother going to stop being a police officer?

You are opening your own place? Good luck.

Duncans Donuts · 04-21-2007, 09:40 PM

In the last month I have read the entire collection of works published by Arthur Jones, and honestly believe he is one of the smartest people who has ever been involved with exercise. It's funny because toward the end of his exercise writings in the 90s, he was slightly varying some of his beliefs (based on understanding muscle fiber type and so forth), which is rare in a field where bias seems to saturate everything.

I was going over some of his writings on MedX and the lumbar spine with my dad, who has a doctorate in engineering, and he considers the man to be a genius too.

Reading about the Colorado Experiment and his work with training the weight lifting team in a negative only fashion and winning 10 straight meets is really quite inspiring.

I really belive that intensity is the most imortant factor for body composition changes. Other variables have importance and must be adjusted, but show me someone who doesn't cycle intensity for 70 percent of their workout and I will show you someone who could be doing better. Just my two cents.

I have increased my volume mainly because I want to store more glycogen in my muscles and increase that level of hypertrophy through the sarcoplasm.

Just a random rant.

Duncans Donuts · 04-21-2007, 09:42 PM

Quote:

Originally Posted by Bakerboy

So are you and your brother the same size/ lift the same way?

My brother is stronger than me by 5-10 percent in most exercises.

Our tricep strength is about equal, same for bicep, chest is pretty equal, shoulders we lift about the same. His back strength is almost unfunny, he deadlifts 500+ and uses 280 pound racks to do pulldowns for 12 reps, and 6 plates for t-bar rows. Our legs may be about even, he is squatting more but not doing the pause at the bottom. Most of the different between us is in back, though.

Duncans Donuts · 04-21-2007, 09:42 PM

Quote:

Originally Posted by P-funk

So is your brother going to stop being a police officer?

You are opening your own place? Good luck.

Yeah, we are going into business together. That's our future.

Thanks. I'm sure I'll be calling you for tips. And next time you are on the coast come visit me and my brother and show us a workout!

**P-funk** · 04-21-2007, 09:43 PM

Quote:

Originally Posted by Duncans Donuts

Yeah, we are going into business together. That's our future.

Thanks. I'm sure I'll be calling you for tips. And next time you are on the coast come visit me and my brother and show us a workout!

lol...i have nothing to show.

Duncans Donuts · 04-21-2007, 09:48 PM

Quote:

Originally Posted by P-funk

lol...i have nothing to show.

nonsense. you're one of a small handful of people in this field that i can learn something from

**P-funk** · 04-21-2007, 09:51 PM

Quote:

Originally Posted by Duncans Donuts

nonsense. you're one of a small handful of people in this field that i can learn something from

well I appreciate that. But, I do feel that I have a long way to go before I can consider myself knowledgeable in this field.

Duncans Donuts · 04-21-2007, 09:56 PM

Quote:

Originally Posted by P-funk

well I appreciate that. But, I do feel that I have a long way to go before I can consider myself knowledgeable in this field.

pfft, you dont give yourself enough creidt. we all have a long way to go in understanding the unbelievable complexity of the human body, but out of probably 50,000 members on this board you are light years ahead of everyone (minus one or two)

Bakerboy · 04-21-2007, 09:58 PM

Quote:

Originally Posted by P-funk

well I appreciate that. But, I do feel that I have a long way to go before I can consider myself knowledgeable in this field.

Humble pie. All the advice you have given me has helped me loads. You are golden funk... everyone on IM knows that!!

Double D · 04-21-2007, 10:02 PM

Quote:

Originally Posted by Bakerboy

Humble pie. All the advice you have given me has helped me loads. You are golden funk... everyone on IM knows that!!

X2

kinkery · 04-21-2007, 10:12 PM

Duncans Donuts · 04-21-2007, 10:26 PM

**CowPimp** · 04-22-2007, 09:24 PM

I love the workouts DD. It takes a lot of mental preparation to pull off the drive needed to get a good HIT workout. I haven't done them in a while. Honestly, I don't think I get enough rest to get myself into a program like that. That shit is hard on the nervous system!

Duncans Donuts · 04-22-2007, 10:20 PM

Thanks CP. Technically they aren't HIT workouts, but the form and intensity is pretty close. I am trying to increase volume for the sarcoplasmic hypertrophy or what-have-you. My negative only work is brutal to the point of vomitting. I am going to incorporate them for the next 4 weeks and see how I do.

**CowPimp** · 04-22-2007, 10:44 PM

Quote:

Originally Posted by Duncans Donuts

Thanks CP. Technically they aren't HIT workouts, but the form and intensity is pretty close. I am trying to increase volume for the sarcoplasmic hypertrophy or what-have-you. My negative only work is brutal to the point of vomitting. I am going to incorporate them for the next 4 weeks and see how I do.

Well, perhaps it is not HIT in its purest form, but the level of exertion in a given set is very high, and the volume is quite low overall.

Duncans Donuts · 04-22-2007, 10:47 PM

Yeah, fair enough. It's funny to be when people say "the volume is low" - in any objective view, you're right. But to me it's almost unbearably high.

Duncans Donuts · 04-26-2007, 02:37 AM

Leg day

Seated calf raises: 160 x 9 (3 second static) (1 minute) x 6 (45 seconds) x 4
Bottom pause squat: 295 x 10 @ 2 second pause (3 minutes) x 3 (3 second pause)
Naut'l leg extension: rack + 10 x 17 (45 seconds) x 7 (45 seconds) x 3
Naut'l leg curl: 180 x 9 (45 seconds) x 4

Double D · 04-26-2007, 02:38 AM

Very nice workout Duncan. Impressive.

Duncans Donuts · 04-28-2007, 12:06 AM

Nautilus Pullovers (one arm negatives) 170 x 13, 190 x 5 + 2 both arm negatives
Pulley pull ups: 240 x 11 (1 minute) x 5 (1 minute) x 4
Hammer-strength curls: 90 x 11 (1 minute) x 5 / 135 x 4 (8 second negatives)
BB curl: 135 x 5 (2 minute) x 4
DB Shrug: 115 x 11 (1.5 minutes) x5
Hammer strength dip machine shrugs: 140 x 12 (2 minutes) x 11 (1 minute) x 7

Using the hammer strength dip machine for shrugs was wonderful. I loved it. My workout was rushed because I had a client right after. I felt good about my progress on the hammer strength curls as well as my pulley downs. My bodyweight is 233 pounds - pretty nuts.

**P-funk** · 04-28-2007, 12:07 AM

what are pulley pull ups? assisted pull ups?

Duncans Donuts · 04-28-2007, 12:09 AM

Seated lat pulldowns...lol.

**P-funk** · 04-28-2007, 12:12 AM

oh....haha

04-21-2007, 09:22 PM	#61
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com how did you get the 115s in place for negatives only on the hammer curl? how is business out there in CA?
	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

04-21-2007, 09:34 PM	#62
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I am at 24 hour fitness but my brother is doing his certifications and we are looking to open up in the next 6 months. We meet regularly and have made a few connections with clients who are interested in training with us. My brother lifted the bar up to full contraction. I did the same for him. I am going to start incorporating more negative only work into my training, even if at the end of a routine. The level of fatigue it builds in me is almost unreal. My negative pullups are REALLY improving fast.
	"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."

04-21-2007, 09:37 PM	#63
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	So are you and your brother the same size/ lift the same way?
	No strength within, no respect without - Kasmiri Proverb

04-21-2007, 09:40 PM	#65
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	In the last month I have read the entire collection of works published by Arthur Jones, and honestly believe he is one of the smartest people who has ever been involved with exercise. It's funny because toward the end of his exercise writings in the 90s, he was slightly varying some of his beliefs (based on understanding muscle fiber type and so forth), which is rare in a field where bias seems to saturate everything. I was going over some of his writings on MedX and the lumbar spine with my dad, who has a doctorate in engineering, and he considers the man to be a genius too. Reading about the Colorado Experiment and his work with training the weight lifting team in a negative only fashion and winning 10 straight meets is really quite inspiring. I really belive that intensity is the most imortant factor for body composition changes. Other variables have importance and must be adjusted, but show me someone who doesn't cycle intensity for 70 percent of their workout and I will show you someone who could be doing better. Just my two cents. I have increased my volume mainly because I want to store more glycogen in my muscles and increase that level of hypertrophy through the sarcoplasm. Just a random rant.
	"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."

04-21-2007, 10:12 PM	#74
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	X3

04-21-2007, 10:26 PM	#75
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	x 1.
	"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."

04-22-2007, 09:24 PM	#76
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I love the workouts DD. It takes a lot of mental preparation to pull off the drive needed to get a good HIT workout. I haven't done them in a while. Honestly, I don't think I get enough rest to get myself into a program like that. That shit is hard on the nervous system!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-22-2007, 10:20 PM	#77
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Thanks CP. Technically they aren't HIT workouts, but the form and intensity is pretty close. I am trying to increase volume for the sarcoplasmic hypertrophy or what-have-you. My negative only work is brutal to the point of vomitting. I am going to incorporate them for the next 4 weeks and see how I do.
	"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."

04-22-2007, 10:47 PM	#79
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Yeah, fair enough. It's funny to be when people say "the volume is low" - in any objective view, you're right. But to me it's almost unbearably high.
	"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."

04-26-2007, 02:37 AM	#80
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Leg day Seated calf raises: 160 x 9 (3 second static) (1 minute) x 6 (45 seconds) x 4 Bottom pause squat: 295 x 10 @ 2 second pause (3 minutes) x 3 (3 second pause) Naut'l leg extension: rack + 10 x 17 (45 seconds) x 7 (45 seconds) x 3 Naut'l leg curl: 180 x 9 (45 seconds) x 4
	"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."

04-26-2007, 02:38 AM	#81
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Very nice workout Duncan. Impressive.
	www.crossfit.com

04-28-2007, 12:06 AM	#82
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Nautilus Pullovers (one arm negatives) 170 x 13, 190 x 5 + 2 both arm negatives Pulley pull ups: 240 x 11 (1 minute) x 5 (1 minute) x 4 Hammer-strength curls: 90 x 11 (1 minute) x 5 / 135 x 4 (8 second negatives) BB curl: 135 x 5 (2 minute) x 4 DB Shrug: 115 x 11 (1.5 minutes) x5 Hammer strength dip machine shrugs: 140 x 12 (2 minutes) x 11 (1 minute) x 7 Using the hammer strength dip machine for shrugs was wonderful. I loved it. My workout was rushed because I had a client right after. I felt good about my progress on the hammer strength curls as well as my pulley downs. My bodyweight is 233 pounds - pretty nuts.
	"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."

04-28-2007, 12:07 AM	#83
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	what are pulley pull ups? assisted pull ups?
	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

04-28-2007, 12:09 AM	#84
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Seated lat pulldowns...lol.
	"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."

04-28-2007, 12:12 AM	#85
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	oh....haha
	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