Thread: Train in accordance with your muscle fiber type: DD's old school H.I.T. revisited

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!!!

Originally Posted by 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!!!

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.

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.

Congratulations man, looking good as always!

You must have been feeling on top of the world!

Originally Posted by tallcall

Congratulations man, looking good as always!

You must have been feeling on top of the world!

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.

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.

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.

Once again, good job!

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

Originally Posted by 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.

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?

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.

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

Originally Posted by 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?

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.

All I can say is

"Wow... Pretty damn impressive"

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

damn, nice pull!

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

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.

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

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

Originally Posted by Archangel

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

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.

I'm sorry to hear that man!

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

Originally Posted by tallcall

I'm sorry to hear that man!

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

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.

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.

Originally Posted by 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.

A couple years back, i was driving along a road in late November in my old rusty Ford, and turning a corner in the road, the sun (being low in the sky at that time of year) was angled right in my eyes. At this point, i was turning a corner in the road with parked cars on both sides and oncoming traffic in front of me. I reached up and flipped my sunvisor down, only to be faced with the biggest shitting spider i've ever seen (okay, it wasn't that big, but it was RIGHT IN FRONT OF MY FACE MAN!).

so, im staring at the spider, he's staring at me . . . .

. . then i crashed.

True story. No-one was hurt, i was only travelling at 20mph, but both our cars were written off and when i called up my insurance to tell them what happened, they were pissing themselves laughing! The policeman who took my statement was like 'So, no other passengers . . . except the spider, of course.'

So now im even more scared of the buggers. I'll crush a few in your name with pleasure D!

Originally Posted by SamEaston

A couple years back, i was driving along a road in late November in my old rusty Ford, and turning a corner in the road, the sun (being low in the sky at that time of year) was angled right in my eyes. At this point, i was turning a corner in the road with parked cars on both sides and oncoming traffic in front of me. I reached up and flipped my sunvisor down, only to be faced with the biggest shitting spider i've ever seen (okay, it wasn't that big, but it was RIGHT IN FRONT OF MY FACE MAN!).

so, im staring at the spider, he's staring at me . . . .

. . then i crashed.

True story. No-one was hurt, i was only travelling at 20mph, but both our cars were written off and when i called up my insurance to tell them what happened, they were pissing themselves laughing! The policeman who took my statement was like 'So, no other passengers . . . except the spider, of course.'

So now im even more scared of the buggers. I'll crush a few in your name with pleasure D!

This shit made me spill my coffee. That's hilarious...oh man. "Except the spider of course" ... ahahaha. Who says cops don't have a sense of humor.

Glad it made you smile!

It's one of those things that was not funny at the time - infact it wasn't funny for a few weeks, but yeah, once the insurance was paid off i had a giggle about it!