Duncans Donuts

I started dead lifting by using static-holds on a smith machine. I never have pulled for a working set less than 415; which is pretty interesting when I think about it. I started when I was 19.

"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."

Archangel

Brother DD, Insane w/o's my Friend!!! People like that nike idiot sure do make this place a pain, but people like you who know their stuff really help me to continue!!! I am a HIT advocate although I mix it up alot w/ rest pauses and w-reps too, but I am a firm believer in the High Intensity Training, it does work, but its not easy!!! Sorry for rambling, just appreciative of someone who knows their stuff and helps those who are truelly in need, My hats off to you, keep up the Insane w/o's too!!!

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

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

Duncans Donuts

Thanks a lot man! H.I.T. is at the very least very time efficient. I like training people with many of the principles.

Today I tried legs with a head cold and it didn't work out well. I did manage to do 175 pound nautilus leg extensions for 8 reps PER LEG, which is something quite nice, as well as the entire leg curl rack for 9 reps sticking on the 10th (thats 210 pounds). Other than that I was just too sick, I have an upper respiratory infection.

"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

Pull day:

Deadlift: 235 x 3, 315 x 3, 405 x 1, 500 x 4 (stuck on 5)
One arm nautilus seated row: 175 x 11
Nautilus pullover (one arm negatives):180 x 4, 255 x 8
Dumbbell curls (alternating curls): 80 x 6
Nautilus curls negative only: 175 x 7 (8 second negatives)



Here's a picture of me doing my first 500 pound deadlift. Felt great. Good workout, I was satisfied with failing on the 5th rep I feel like I could have pulled it off.

"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."

tallcall

Congratulations man, looking good as always!

You must have been feeling on top of the world!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

Thanks It felt good, it's been a long time since I've dead lifted that much for multiple reps. It was a good jump and there were a few people who stopped to watch.

I tested my brothers body fat at 15 1/2 percent body fat, which isn't bad considering his bodyweight of 270 pounds. I am relatively certain I'm a few percents lower than him but haven't had mine tested.

"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."

P-funk

great job.

did you get a bloody nose?

I hate pulling from the floor with those damn hex plates. they bounce around when you hit the floor and move the bar out of its groove. I end up chasing the bar around the gym on each rep.

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

soxmuscle

Good call, P-funk.

At my old gym this summer, because we had the hex weights, I racked it at the lowest racking on the squat rack (just below my ankles) so the bar would be a quarter of an inch off the ground.

That's an impressive pull, Dunc.

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

tallcall

Once again, good job!

My gym uses the round rubber weights. I really hate the way they roll around the floor.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

I always take each rep to about an inch or so above the ground. This does two things: it keeps tension on the working muscles, and it doesn't allow the impact reaction to help me move the weight back up.

No bloody nose, just a bad camera or the lighting. Not sure exactly what it is. However, on the last rep I actually did lose it a bit and the weight hit the floor and it threw me off hard. There have been several times I've almost fallen backward with lots of weight. Scary stuff.

Thanks for the compliment though. What happened to your journal anyway, and how is your lifting going?

"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

tallcall & sox:

thanks gentleman. I'm pretty satisfied because I'm working out with more than 2x my bodyweight. i haven't squat in a while though, which is not good.

"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."

Stewart20

do you think you could get a video of one of your entire sets of deadlifts to put on here next time? I would love to check out your form on those heavy sets

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

P-funk

took the journal down because I don't have time to keep it up. Tomorrow I start nigh classes in my year long program to get licensed as a massage therapist so that I can do soft tissue work on athletes.....pretty much not sit there and do full body massage/spa bull shit, but more recovery work or specific work to help healing after an injury. I also would like to take the ART courses so I can practice that.

training has been going well despite my hecyic schedule.

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

katt

All I can say is

"Wow... Pretty damn impressive"

Archangel

Outstanding w/o Brother DD!!! Lookin Solid and Massive my Friend!!!

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

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

PreMier

damn, nice pull!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Scarface30

nothing like looking through someone's journal and seeing a 500lb deadlift that shit is hella-impressive man!!

Warning: Seismic Testing Zone

Duncans Donuts

Had the terrible disadvantage of getting bit by a brown recluse spider. The infection almost took my hand although I've almost fully recovered (has been 10 days). I had a solid chest workout before I went to the emergency room, and took a full 8 days off after the treatment was administered.

I loss 7 pounds of weight and hit the weights again for the first time. HIT is really fantastic for maintaining strength.

Laying leg press: 220 x 4, 320 x 3, 400 (rack) x 9
Leg curls: 210 (stack) x 9, 190 x 3
Leg extension: 190 x 9 (per leg) ; 288 x 15
Seated calf raises: 182.5 x 18 (1.5 minutes) 190 x 8

Had some cramp issues with my anterior tibialis. Otherwise it was a very good workout considering the hell of the last week. If it weren't for cramps I could have hit better on the curls. The strength of each one of my quadriceps never ceases to bring a few stares as I'm doing 50 pounds short of the rack with each leg and moving up quite well. My legs look lean and crisp, 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."

PreMier

jesus man, thats fucked up!!!! my uncle was bit on his leg and they had to take a golf ball size chunk out

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Archangel

Sorry you got bit, spiders are a HUGE fear of mine!!! Glad your back and doin better, Fantastic w/o Brother DD!!!

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

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

Duncans Donuts

Thanks for the encouragement Yeah the spider bite was way vicious...I happen to be terrified of these little arachnids too. Hopefully this won't happen again soon.

"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."

tallcall

I'm sorry to hear that man!

I'll have to kill a few spiders in your name now!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

Duncans Donuts

that's hilarious, yeah fuck spiders i was always afraid of them but now I just hate them with a passion. i freak out anytime i feel some dust on my hairs, too.

on the day i got spider bit i went 120 on the DB press for 10, which wasn't bad considering i haven't done them in weeks and lost hardly any strength. my brothers spot is essential to it, too.

speaking of my brother, he is as strong and ridiculous as ever.

"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

Pull day:

Nautilus pullover: 225 x 4, 290 x 9
Nautilus compound row (per arm): 200 x 9 ; 290 x 12 (both arms)
Dumbbell curls (alternating, per arm): 80 x 6
Nautilus curls: 125 x 11, (25 seconds) 110 x 5 (25 seconds) x 4
Shrugs: 300 x 5, x 2 (leg cramps kept me from standing upright)

Good workout, couldn't do much with my grip so I didn't do many freeweight exercises. Overall very good, my pullover is pretty wonderful as are my single arm compound rows.

"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."

SamEaston