crawfBigG's Super DMZ RX 3.0 by IronMagLabs thread

[crawfBigG]

Weight yesterday 204.4, today 204 even. 25 min. fasted LISS last two mornings. No weights. Legs tonight. Been on 2 caps per day since bloods.

 

[crawfBigG]

Weight: 202.4. 25 min. fasted LISS this morning. You know there is that painless pumps thing on the boards, well SDMZ3 should be dubbed painful pumps. Holy Quadriceps last night. My legs got painfully pumped and stayed that way right into soreness. I didn't do anything over the top but man.. my quads haven't felt like that since... well... I don't know when. Sitting down is a challenge right now!

Lying Leg Curls with Band Tension
8 sets - pyramid up - reps: 20,20,20,20,15,12,10,8 drop 8 drop 24

Pause Squats
2 warm up sets - bar x 20, 135 x 15 - no pausing

Pause in the hole every rep on the rest of the sets, time was a little shorter after getting heavier
135 x 10
185 x 8
225 x 6
275 x 4
315 x 4
315 x 3 x 2 sets

Walking DB Lunges - deep stretch
3 sets of 10 steps - minimal rest between sets

BW Back Extensions
3 sets of 20

Hanging Leg Raises - feet up to bar every rep
3 sets of 8

I don't know what was the culprit but this workout crushed my quads for some reason. I can't say it enough, absolutely crazy pump.. pain.. whatever it was... I def knew I did some work.

 

[crawfBigG]

Weight: 201.6. Well I decided to put the sling back in the closet and see what my shoulder could handle last night. I didn't really go in the gym thinking that way but I looked in the mirror and I could definitely see a difference in size in my upper body. 8 weeks of holding back, high reps, limited sets have become visible now. It has been feeling better so I said "F it" let's see where I'm at.

Rotator Cuff Exercises
3 sets

Nautilus OHP
4 sets of 20 reps - pyramid up - last set was challenging to get 20

Incline Bench Press
135 x 12
165 x 6
185 x 5
205 x 4
225 x 3 - little wobbly so...
225 x 1 x 3 sets, slow, controlled, perfect reps
Change in Tempo Now - 3 second negative and positive with 2 second pause on chest-Bushmaster suggestion, liked it, really pumped
135 x 10
135 x 9
135 x 7 - chest hammered

Flat Bench - continuing to work on endurance
*superset each set with a Skin the Cat hanging stretch
135 x 18
135 x 17
135 x 14
135 x 11

Seated OHP
95 x 10
135 x 8
185 x 5
225 x 2 - little shaky on rep 2
drop 135 x 8, 10 sec rest, 135 x 6, 10 sec rest, 135 x 4 total failure....

Cable Side Laterals - minimal rest
3 sets of 12

Cable Rear Delts
3 sets of 12

Don't feel bad at all today so far. Not overly sore in any one area so that is a great sign. I have been at about 2900 calories all week starting last Sunday. I upped it yesterday, had about 3500. Plan on 3200 today, no training. Probably shoot for 5000 on Saturday and continue from there at 3200 non train days, 3600 train days. Still running the Z3 and have started using as of last night Torrent immediately post workout. Have a good Friday felllas.

 

[crawfBigG]

Meal 5 tonight:

 

[bushmaster]

Get a good ART specialist. I couldn't lift my arm above my head this week. Now I almost have full ROM after my appt. ART, chiro and massages are vital in staying healthy. Have them work on your superspinatus, lats, rotator and scalenes.

 

[crawfBigG]

Get a good ART specialist. I couldn't lift my arm above my head this week. Now I almost have full ROM after my appt. ART, chiro and massages are vital in staying healthy. Have them work on your superspinatus, lats, rotator and scalenes.

I need to find someone that knows how to properly perform ART around here. I have tried a couple places, they just don't get it. I have a decent chiropractor I was seeing regularly for a while and feeling pretty good but I ran out of money to keep seeing him. My insurance only covers so much towards chiros, and I burned up every penny for now until the next re-up thru my job. When things get better $$$ wise I plan on doing these things some, it just ain't happening at the moment. Just me and my foam roller and tennis ball....

Weigh-in post 5387 calories yesterday: 204.2. My workout yesterday kinda sucked. My back the night before just before going to bed like tightened up on me out of nowhere. I spent a solid 30 mins. yesterday morning foam rolling, stretching, even hit the stairclimber for 6 mins. trying to get loosened up, never happened. It still feels whacked this morning. If it ain't one thing lately, it's another. Shoulders start feeling better and my back is like " oh yeah, take this.... ". Anyway I still managed a decent pump in my lats and got some work in.

Back Extensions
4 sets of 20 bw

Hanging Leg Raises - full ROM to bar
2 sets of 8

Power Crunch Machine
2 sets of 25

One Arm Barbell Rows
1/25 x 10
2/25s x 8
3/25s x 8
4/25s x 8 x 3 sets

Conv. Dead Stop Deads off floor - here is where I had to back off, back just too tight
135 x 10
185 x 5 x 2 sets
235 x 5 x 2 sets

Reverse Seated Pulldowns to the back, superset with One Arm Cable Shrugs
4 sets of each, 10 reps on the PDs, 15 reps on Shrugs

Seated Low Cable Rows
3 sets of 12

Basically could barely move afterwards. Went home and laid down. Took me about 10 min. to get back up. My low back was so tight! It loosened up some throughout the day. I felt like shit all day yesterday. Everyone in my house has been sick for the last week. Maybe a touch of it has a hold on me now. I slept 10 hours last night, I never do that. I don't feel terrible this morning, but not great either. I am taking today off from the gym and loading up some anti-inflammatories. Have a good Sunday guys!

 

[crawfBigG]

Weight: 204.2. 3000 calories yesterday since not real active. Took 1000 mg Naproxen Sodium throughout the day, really helped the inflammation in my back. Feels much better. I am still going to take today off also. The touch of cold I have hasn't really elevated, I hope I fight it off, it's just sinus related mostly. My wife has had a bad cold for over a week now and daughter had a nasty one too for a few days, doc put her on antibiotics. She's about back to normal. Another day of healing and rest up hopefully I can hit some weights tomorrow. The workout I missed was just arms so not a huge deal. Would be scheduled to do legs tomorrow, we'll see....

 

[crawfBigG]

Cold and back soreness still hanging on some, but it's getting better. Managed to get a workout in last night, not a great one, but something is better than nothing. Tried a couple new things. Food yesterday - 3900 calories. Weight this morning: 203.2.

Leg Extensions - 4 sets
Lying Leg Curls - 5 sets
Roman Chair Knee Raises - 4 sets
Zercher Squats (1st time ever for these) - 4 sets
Bulgarian Split Squats (1st time ever for these) - 4 sets
BW Back Extensions - 4 sets

 

[crawfBigG]

Weight: 203.6. Calories yesterday 3726. Hit chest and shoulders. Shoulder is doing much better these last two chest/shoulder workouts. I'm not pushing max weight I can do on my sets yet, but I am pushing it much harder than the past 6-8 weeks. Still feel some weird little pains and twinges here and there but nothing like it was.

Rotator Cuff exercises - 3 sets
Nautilus Incline Chest - 3 sets
Bench Press - 7 sets - superset last three sets a Skin the Cat stretch count of 10 at full stretch
Incline DB Flyes superset with Stretch Pushups - 3 sets
Standing OH DB Press - 5 sets
6 ways - 3 sets
DB Rear Delts draped over adjustable incline bench - 4 sets

Pretty good pump going in the pecs. Been really trying to focus in on this. More chest utilization and less shoulder dominate benching. Pressing sternum up through the movement, flexing pecs hard at the top. Pretty good workout, I'll take it, it beats anything I've down in the last week so I guess things are finally on the up tick again.

 

[crawfBigG]

Weight: 202.2. Calories yesterday 3250. No training. So end of week 1 higher calories, gained nothing! Guess it wasn't high enough. Going to smash back today with my son. Always fun trying to keep up with a 22 yr. old who now outweighs you. He keeps at this, he's gonna be huge one day. He's gained like 50 lbs. over the last say about 2 years or so natty. Hell.... young real test is best I say. So walk the dog in the f'in snow, get some meals in, hit back and then we are going to 5 Guys I have decided. I'm crushing some calories today. Have to topple 5,000 again like last Saturday, I'm sure it won't be an issue, lol... far from it.

 

[crawfBigG]

Weighed in this morning: 204.2. Only up 2 lbs. I ate my ass off yesterday!. Went to 5 guys post workout and had a cheeseburger and fries. When I got home from 5 guys I put some Pillsbury Grands Cinnabon Cinnamon Rolls in the oven. We always have these around. They are one of our customers where I work and we end up getting sent home with tons of this stuff. I bring it home for the wife and little girl but I end up making a roll now and then too. So I ate three of those. Everything else was really just normal food I eat everyday except I did have one big bowl of chocolate Cheerios with protein powder/kefir milk. Barely toppled the 5000 mark yesterday.

The workout went pretty well. The place that has been tight in my back flared up some towards the end and I had to cut it a little shorter than I wanted. I would rather do that and still be able to train today than try to work through it and be disabled today. I know my back and it was time to put the heavier weight down after feeling the little tweak I felt.

Meadows Rows - 7 sets
TBar Rows - 4 sets
Rack Deads superset with Chins - 4 sets, wanted to do 8 sets but on set 4 felt the tweak
DB Shrugs 3 sec hold at top - 1 all out set
Back Extensions - 1 all out set

All in all it was a good day. Got to visit and got home in time to still spend some quality hours with the family. Arms, Calves later today. Have a good Sunday guys!

 

[crawfBigG]

Weight: 205.6. Toppled 4200 calories yesterday. Another free meal yesterday, oops... Family wanted to go out to lunch. Was looking at all the super healthy choices and found myself continuing to flip back to one dish that just looked so good I had to try it. Cajun Shrimp and Grits! This stuff was sooo good!!! Not regretting getting it.

Arms

Nautilus Bicep ss with Rope Pressdowns - 4 sets
LTEs ss with DB Curls - 4 sets
Dips ss with Close Grip Pull Ups - 3 sets
One Arm Cable OH Ext. ss with One Arm Cable Hammer Curls - 3 sets

Calves

Leg Press Calf Presses - 5 sets

Excellent pump in arms. Bit of elbow pain as seems par for the course lately. Excellent pump and stretching in calves. Back still tight as a damn Banjo string.... going to do some stretching and foam rolling tonight try to get that thing loosened up. Was a mini workout this morning putting on my socks and shoes!

 

[crawfBigG]

Weight today: 204. 3225 calories yesterday. No training. I tried rolling and stretching out my back last night. It didn't go too good. I must have some nerve issues going on. When stretching doesn't help, but actually makes things more painful, it's nerves. I left a message at my chiro. Decompression machine time. That thing usually helps this out. My health is crazy lately. Well I can train upper body hard at the moment at least. I am in the exact opposite boat I was a month ago. 40+ training is a challenge at times. Just keep plugging away, that's all you can do.

 

[crawfBigG]

Got back to work last night! Felt awesome to be back in the gym. So after chiro visit and some more rounds of pain pills and NSAIDs I reached a point of feeling good enough to try it out again. I have still been getting radiating pains around my left hip, down my leg some and big time in my tibialis anterior of all things....

Looking back on the week considering all things I still managed to get 3 workouts in. Weighed out at 205.6 this morning, up a couple pounds. Haven't quite been getting to the macro totals I wanted to this week but because of how it went, it's all good with me. Hit some legs last night. Went in expecting nothing. Planned on just basically going through the motions with even just the bar if I had to. It went way better than expected.

I'll start posting my wimpy weight totals again, why not...

Hip adductor/abductor machine
3 sets each way - pyramid up in weight - reps between 15-20 all sets

Low as fuck Box Squats - (where have I seen this before, I am a journal thief)
*SIT BACK, SIT WAY the FUCK BACK, use your posterior chain, gotta learn how to squat.... big air, pinch shoulder blades together, elbows forward, arched low back, spread the floor... my inner speech to myself through most of this.....*
bar x 20
95 x 5 x 3 sets
135 x 3 x 2 sets
185 x 2 x 1 sets
195 x 2 x 10 sets

SLDL
bar x 12
135 x 8
185 x 8
225 x 8
250 x 5
275 x 5
300 x 5

Hanging Leg Raises
3 sets - reps: 8, 8, 7

Band Crunches
4 sets of 25

Back Extensions
bw x 20
25lb. plate x 15 x 3 sets

Bulgarians Split Squats - big stretch on every rep, knee to the floor
10 lb. DBs (yes, and it still kicked my ass) x 8 each leg, 3 sets

Left out of there with shaky legs, felt awesome....

 

[bushmaster]

Where is the bar resting on your squats? On your traps or lower on your rear delts? Nice to see you cam at least lift.

 

[crawfBigG]

Where is the bar resting on your squats? On your traps or lower on your rear delts? Nice to see you cam at least lift.

At the bottom of my traps right across my rear delts is how I would describe it.

As far as lifting, I think things are going to turn for the better now. I set up appointments at my chiro on an every 2 weeks basis, chiro first, then massage, then chiro, and so on... should help out. I'll figure out how to pay for it as I go....

 

[crawfBigG]

Weight this morning: 204.6. My legs are so sore....the concentration on form or something got me I don't know but they are mega sore! Did some upper body today.

Standing Band Crunches
6 sets of 25

Bench
bar x 5 x 3 sets
95 x 5 x 3 sets
135 x 3 x 2 sets
175 x 3 x 8 sets

Smith Machine Shoulder Width Grip Partial Lockouts
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3 x 3 sets

Meadows Rows
bar x 8
1-25 x 8
2-25s x 8
3-25s x 8
4-25s x 8 x 2 sets

One Arm Cable Rear Delts
1 block x 20 reps
1 block + 2.5 chip x 15 reps x 3 sets superset with band dislocates 10 reps each set

Decent workout. Lower body so sore it took forever to get moving but felt pretty good when finished. Have a good Saturday gents..

 

[crawfBigG]

Weight: 208. I am finally starting to feel almost normal again. Back didn't give me too much trouble last night once warmed up and it feels even better this morning. Really honing in my form seems to be making a difference.

Squats
bar x 8 x 3 sets
95 x 5 x 3 sets
135 x 5 x 3 sets
185 x 3
225 x 3
250 x 3
275 x 3
315 x 3
335 x 3

Shoulder Width Stance Good Mornings
bar x 10
95 x 8
135 x 6
165 x 6
185 x 5 x 2 sets

Hanging Leg Raises
3 sets of 8

Standing Cable Crunches
4 sets - pyramid up in weight - 25 reps each set

Back Extensions
bw x 20
25lb. plate x 15 x 3 sets

Unilateral Cable Reverse Hyper - at least that is what I call it... like a Donkey Kick but keep the leg straight
3 sets of 10 - pyramid up in weight

Another good workout in the books. Hopefully the string keeps going now. It seems it's been a while since I have put a few good ones in a row. Just getting back to being consistent is my short term goal.

 

[crawfBigG]

Weight: 208.6. Been on a slow steady climb lately, which is expected. I have been slowly increasing calories each week. Calories yesterday: 4167. Workout yesterday was upper body stuff. Still feeling the tendonitis a bit. Yesterday I went for the most part all out for the first time in a long time. This revealed to me the tendonitis is still lingering... BUT I made it through with a good workout and it doesn't feel too bad this morning.

Standing Cable Crunches
4 sets of 25 - pyramid up in weight

Rotator Cuff Exercises
3 sets

Bench Press
bar x 8 x 3 sets
95 x 5 x 3 sets
135 x 3 x 2 sets
185 x 3
225 x 3
250 x 3
275 x 3
285 x 3 - I'm calling this a rep PR, usually anything over 275 I only do singles

Throughout I was feeling a bit of shoulder discomfort. I feel I am not following the same path with my right arm as my left just slightly. I think I have lost a bit of ROM somehow. I am going in for some massage on my shoulders here soon (Tuesday). I think she is going to start with Trigger Point therapy but she told me we'll see once she gets in there to better know how she can help me. She does a lot of forms of massage, ART included. This will be my first massage therapy of any kind. Anyway I just honed my concentration in on the form as much as possible with total control. The first rep neg was a VERY slow drop on each of the last three sets.

JM Presses
bar x 10
95 x 8
115 x 6
135 x 5 x 2 sets

DB Lateral Raises
4 sets - pyramid up in weight - reps: 20, 15, 8, 8

Standing Cable Low Rows
4 sets - pyramid up in weight - reps: 25, 20, 15, 15

Rvs. Seated Rear Delts on Nautilus Chest Flye Machine
4 sets - pyramid up in weight - reps: 20, 20, 18, 12

Overall I left the gym feeling good about this session. The JM presses felt like my elbows or tris may pop off the bone, lol, first time I did real JM presses. The lateral raises had a little kicker on the form I saw on an EliteFTS vid, very challenging... the only thing that sucked was the young guys on the bench next to me during bench press. The one guy always wears sunglasses INSIDE the gym! Him and his two buddies were benching and screwing off mostly next to me but he kept bobbing around and joking around with his buds next to where I was benching and I'm thinking dude if you bump this bar while I'm lifting.... well you guys know where that was going.... They were doing trampoline bench off their chests and maxing out, getting buried under weights way too heavy for them is more like it! I wish I had a better gym around me.... I really do....

 

[crawfBigG]

Weigh-in: 207.8. End of week 3 calorie bumping... up a couple more pounds. Workout felt really good today. Lower body speed and strengthening. Well minus the tremendous calf cramp I got while trying to do some pseudo GHRs, but other than that, great energy, great drive and focus.

Pulldown Abs - 3 sets before squats and sldls, 4 sets after
7 sets of 25 pyramid up in weight

Leg Ext. and Lying Leg Curl Supersets to get warm
2 sets of 20 on each

LAF Box Squats - explosive
bar x 8 x 3 sets
95 x 5 x 3 sets
135 x 3 x 2 sets
185 x 2 x 2 sets
195 x 2 x 2 sets
205 x 2 x 2 sets
215 x 2 x 2 sets
225 x 2 x 2 sets

SLDL
bar x 10
95 x 8
135 x 8
185 x 8
225 x 6
275 x 6
315 x 5, then x 4

Hanging Leg Raises
3 sets of 8

Tried pseudo GHRs on Lat Pulldown
3 reps - calf cramp!!!
4 reps - almost calf cramp!!!
2 reps - HUGE calf cramp!!! I'm done!

Pull Throughs
4 sets - pyramid up in weight - reps: 15,15,12,12

Leg Press Calf
7 sets of 20 pyramid up to 3 pps by set 3 then stay there

Felt really inspired and into it today, more than usual, totally focused as if no one else was in the gym, just me and the weight, very fun. Left feeling awesome!

 

[crawfBigG]

Weight: 209. Just under 5300 calories yesterday and I went up only 1.2 lbs.? Might hit the gym today, not decided yet whether I'm going today or tomorrow. I forgot to put in my session yesterday I did 4 sets of single leg cable kickbacks also. I really been focusing on getting my posterior chain stronger. I think it is a big part of my low back issues. I can't rebuild my discs but I can get everything around it stronger....

 

[crawfBigG]

Weight: 210.4. Way less calories yesterday and I bump up..? Whatever I'll take it. Tendonitis hindered workout yesterday. Started out ok but the tendonitis was winning by halfway through. Just did what I could the rest of the way.

Pull Down Abs - 7 sets, 3 before bench and tri work, 4 sets after
Pyramid up for 3 sets then stay - all sets - 25 reps

Rotator Cuff Exercises
3 sets

Speed Bench
bar x 8 x 3 sets
95 x 5 x 3 sets
135 x 3 x 2 sets
175 x 3 x 2 sets
185 x 3 x 2 sets
195 x 3 x 2 sets
205 x 3 x 2 sets

Dumbbell Tricep Extensions
15s x 12
25s x 8
35s x 8 x 3 sets - this is where I started feeling it

Bent Rows
bar x 15
95 x 10
135 x 8
185 x 8
225 x stopped, bicep killing me

Suitcase Rows
worked up to just 2|25s on the barbell, about as heavy as I could go without too much pain, 8 reps with focus on contractions, 4 sets

Cable Rear Delts ss with band traction stretching
4 sets of 15, pyramid up each set

DB Side Laterals ss with some shoulder rehab exercises I saw in a vid, don't know what they are called. You lay on your stomach and with the arms straight raise the hands up off the ground at the 10 and 2 position, 9 and 3 and 8 and 4, ten second holds. Like Supermans but only raising your arms
4 sets on 10, pyramid up each set

About 3-4 days of DMZ3 left

 

[crawfBigG]

Weigh-in: 208.6. I just swallowed my last cap of DMZ3, so my final thoughts. First off I kinda f'd this thing up some by way of my recurring injuries creeping in and hindering progress some during the process. Despite that I feel I did gain some muscle. This is a powerful designer, no question. I took it in a off day one cap, lift days two caps format. If taken at 2 caps everyday it would have FELT even stronger. That is another thing, you FEEL the DMZ, I can only say this of a few products I have used over the last two years (my time frame of anabolic use). The thing I liked about this as opposed to others I have used is despite it being powerful, the sides were minimal to non-existent! No back cramps, that part is important to me, I hate those back pumps that sometimes would end my workout session. Nothing of the sort going on here. So the pros besides that, great pumps, an all day semi-pumped feeling, and strength gains. I have nothing negative to say about it other than DAMN it's all gone!

Thanks again to IML!