crawfBigG's Super DMZ RX 3.0 by IronMagLabs thread

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  1. #16
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    What up Last, hanging in the IMF world now too... I like this forum pretty good, thanks man. The battle against our own bodies never ends does it? All in the fun I guess...

    Hit some arms, cardio today, bright and early.

    Rope Pressdowns superset Nautilus Bicep
    4 sets of 20 on each, pyramid up

    Close Grips superset EZ Bar Curls
    4 sets of 15 on each, pyramid up

    Kettlebell Overhead Ext. superset Kettlebell Cross body hammers
    2 sets of 20 on OE, 2 sets of 15 on CBH

    Cable Rvs. Pressdowns superset with Cable Curls
    3 sets of 20 on each, static

    20 min. Cardio

    Kept everything light, high rep, great pump!

  2. #17
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    I poke around in here every once and awhile, good to see people you know and there is a lot more action over here

  3. #18
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    Quote Originally Posted by lastson View Post
    I poke around in here every once and awhile, good to see people you know and there is a lot more action over here
    Hell yeah I like this and ASF a lot.


    Great log Craw. Have been following along. One thing I can say is if you're trying to get as big as possible staying super lean isn't going to happen. Those that say you can stay small. Lol

  4. #19
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    Quote Originally Posted by bushmaster View Post
    Hell yeah I like this and ASF a lot.


    Great log Craw. Have been following along. One thing I can say is if you're trying to get as big as possible staying super lean isn't going to happen. Those that say you can stay small. Lol
    Thanks. Yeah I noticed you are pushing the limits pretty hard right now. I definitely don't want to stay small. I just keep hearing JM and SS saying to stay in the 8-12% range tops in the offseason and all that. I bounce back and forth with how to handle it. Getting to my goals. What do you think is an acceptable range bf wise? I love the leaner look but being lean don't matter if people just think you're skinny, lol.

    My question is do you spend 8-9 months of the year working on mass until you reach a point you are satisfied with, only maybe leaning out some in the Summer, is that the best approach? At least until you get to your size goal? I'm feeling the answer is yes.... please do chime in though... I WANT THE COLD HARD FACTS, IM 43 AND THERE AINT ENOUGH TIME TO KEEP F'IN AROUND... that's how I really feel. I don't have the cash to get a coach and all that, but really all you need is some good info, determination and dedication. I'm spending the money I do have on quality food and whatever gear I can muster up with the rest, period.

    So....25 min. fasted LISS cardio last two mornings, no weights but should be doing some legs tonight. Weight: 206.4. I lowered calories 300 per day starting on Sunday. Feeling pretty decent, hoping this damn cold weather passes soon! Not a big fan of winter weather. I would move south or southwest if it was just up to me. My wife has a lot of family in this area though and doesn't want to do that. I respect that. Looks like this weekend will be much better though. Just one cap dmz3 yesterday. Nothing big to report on that at the moment.

    My wife has hit the new year differently. She has started a new diet. A very healthy one and is exercising too. I am proud of her. She was doing a yoga tape last night. I tried to follow some of it for a little bit. I had done one section of the tape in the past but she was doing the FULL workout. That shit is hard. It's embarrassing how terrible I am at it. I need to do that tape more often. Try something new and different and find your weaknesses, holy.... I can deadlift about 450 lbs. now but can't hold a yoga pose to save my life, lol....

  5. #20
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    I mean, why do all this shit if you are just going to stay the same??? Ok yeah when u get in your 60s and stuff, sure, I mean at that point your glory run is probably over, but for now, let's F"IN GET SOMEWHERE, OR WHY DO ALL THIS?

  6. #21
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    Quote Originally Posted by crawfBigG View Post
    Thanks. Yeah I noticed you are pushing the limits pretty hard right now. I definitely don't want to stay small. I just keep hearing JM and SS saying to stay in the 8-12% range tops in the offseason and all that. I bounce back and forth with how to handle it. Getting to my goals. What do you think is an acceptable range bf wise? I love the leaner look but being lean don't matter if people just think you're skinny, lol.

    My question is do you spend 8-9 months of the year working on mass until you reach a point you are satisfied with, only maybe leaning out some in the Summer, is that the best approach? At least until you get to your size goal? I'm feeling the answer is yes.... please do chime in though... I WANT THE COLD HARD FACTS, IM 43 AND THERE AINT ENOUGH TIME TO KEEP F'IN AROUND... that's how I really feel. I don't have the cash to get a coach and all that, but really all you need is some good info, determination and dedication. I'm spending the money I do have on quality food and whatever gear I can muster up with the rest, period.

    So....25 min. fasted LISS cardio last two mornings, no weights but should be doing some legs tonight. Weight: 206.4. I lowered calories 300 per day starting on Sunday. Feeling pretty decent, hoping this damn cold weather passes soon! Not a big fan of winter weather. I would move south or southwest if it was just up to me. My wife has a lot of family in this area though and doesn't want to do that. I respect that. Looks like this weekend will be much better though. Just one cap dmz3 yesterday. Nothing big to report on that at the moment.

    My wife has hit the new year differently. She has started a new diet. A very healthy one and is exercising too. I am proud of her. She was doing a yoga tape last night. I tried to follow some of it for a little bit. I had done one section of the tape in the past but she was doing the FULL workout. That shit is hard. It's embarrassing how terrible I am at it. I need to do that tape more often. Try something new and different and find your weaknesses, holy.... I can deadlift about 450 lbs. now but can't hold a yoga pose to save my life, lol....
    Acceptable I'd say keep it below 20%. At least 8-9 months. Along the way if you start getting too sloppy a simple cut back on cals will increase insulin sensitivity and help you lose some fat. Then rebound from it adding cals back slowly. Is there one right way? No. In 2012 I gained 20lbs of lbm with only a 14 week offseason. Had full abs the whole time. Reason it was so easy was because of the rebound from being so lean. If you want to be big now staying super lean isn't an option. JM and Shelby can stay lean cause they are already huge!

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    Quote Originally Posted by bushmaster View Post
    JM and Shelby can stay lean cause they are already huge!
    Ain't that the truth

  8. #23
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    Quote Originally Posted by bushmaster View Post
    Acceptable I'd say keep it below 20%. At least 8-9 months. Along the way if you start getting too sloppy a simple cut back on cals will increase insulin sensitivity and help you lose some fat. Then rebound from it adding cals back slowly. Is there one right way? No. In 2012 I gained 20lbs of lbm with only a 14 week offseason. Had full abs the whole time. Reason it was so easy was because of the rebound from being so lean. If you want to be big now staying super lean isn't an option. JM and Shelby can stay lean cause they are already huge!
    Thanks. This is great, gives me a better line of thinking on how to proceed. I'm on it. I am currently in a small calories cutback to clean up the holiday splurge. I will keep it to two weeks and get back on the bulk train. Yup!

    Quote Originally Posted by lastson View Post
    Ain't that the truth
    I know. When u are carrying that much muscle it's much harder to get fat.

  9. #24
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    2 caps dmz3 yesterday. Legs in the pm yesterday. 25 min. fasted LISS this morning. Weight: 205.8. Legs are sore this morning. Did a higher rep workout yesterday, felt good, great pump in my quads and hammies.

    BW Back Extensions
    3 sets of 20

    Hanging Leg Raises - feet raised to the bar
    3 sets of 8

    Squats
    bar x 15
    135 x 15
    185 x 15
    225 x 20 x 3 sets

    SLDL
    bar x 12
    135 x 8
    185 x 8
    225 x 8
    275 x 8
    315 x 7

    Leg Press
    5 sets of 20 reps - pyramid up in weight on each set

    Seated leg Curls
    3 sets, pyramid up, reps: 20,18,16

    Strength and endurance felt really good, even on slightly lower calories. Metabolism must be starting to kick in, I am feeling hungry a lot more often. I get off the cardio equipment and from then on feel super hungry the rest of the morning.

  10. #25
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    Weight: 205.6. 25 min. fasted LISS this morning. No training last night, some chest and shoulders tonight if all goes as planned. Well the doctor gave me my results on the bloodwork done recently and I'll be damned if they didn't miss one of the tests, so now I have to give blood AGAIN tomorrow morning. So no DMZ3 or anything going in this body until that's over with. It seems not many services these days get anything right the first time. Kinda makes you nervous about trusting doctors, etc. with your body. Anyway no big deal. I thought well maybe I better give it some time before i let them draw again... but whatever... it is what it is, I just want to get it over with.

    Feeling pretty good though. Calories still at 3200 ed. Will go lower starting on Sunday. Probably 2900. Stay there for a week and then most likely return to MASS building. My insulin sensitivity should be somewhat good again at that point. I am pretty satisfied with how my body has cleaned up since the holidays. I haven't been killing it by any means. Just a simple calorie reduction and a little cardio.

  11. #26
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    Weigh-in: 204.8. 25 min. fasted LISS this morning. Been browsing a lot of training logs as usual and one thing I saw that caught my attention was higher rep chest and shoulder training in a few of them. s2h most notably. It crossed my mind that I have never really done this. Maybe a burn out set here and there but that's about it. So considering the lingering tendonitis thing... I thought, this is perfect for me right now to try. Man, I must say I have found a new weak point. I have NO chest and shoulder endurance!! Hammering on weaknesses has helped out my back issues a lot, so why not my shoulders too.

    Foam Rolling my sore ass legs, lol and stretching - 15 minutes

    Rotator cuff exercises
    3 sets

    Bench Press
    bar x 15
    95 x 15
    145 x 15
    195 x 12
    145 x 18
    145 x 14
    145 x 11 - I was shocked, my chest was DONE

    I know I have def lost some strength over the last month + dealing with the tendonitis but shit. My shoulder was feeling not too bad last night. I was trying to push it some, and that's all I could muster, lol. I think it was more rep fatigue than anything, not used to higher reps on those muscles, pump was very good.

    Standing Dumbbell OP
    20s x 20
    30s x 15 x 3 sets

    Superset Banded DB slight Decline with Band Side Laterals
    3 sets - 20 reps on Declines, 12 reps on SLs each set

    Giant Set Nautilus Chest with Cable Rear Delts with Pec Minor Dips
    3 sets - 20 reps on NC, 15 reps on RDs, 12 reps on PMDs

    My chest was shaking by the end of this... wow, I am definitely doing this more often. Back on the DMZ3 right after I give blood this morning, with the first meal following.

  12. #27
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    Try changing the tempo too. Try this.

    Incline with a 3 sec positive, 2 sec pause at bottom. It will humble anyone. I can only do 185lbs on it for about 15 reps.

  13. #28
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    Quote Originally Posted by bushmaster View Post
    Try changing the tempo too. Try this.

    Incline with a 3 sec positive, 2 sec pause at bottom. It will humble anyone. I can only do 185lbs on it for about 15 reps.
    Sounds like a challenge. I'll do it next chest day. DMZ3 at full throttle by then, the pump should be incredible... thanks..

    Weight: 203.6. Feel very good this morning. Hit a workout bright and early. 1dmz3 pre w/o, I'll take another one later on today. Back and calves. This was the first time I have been able to do some rowing motions without a bunch of pain in my elbows, shoulders, and biceps. Awesomeness, I think it is finally healing.

    Back Extensions
    bw x 20 x 3 sets

    Hanging Leg Raises
    3 sets of 8 - feet up to the bar on each rep, slow descent

    Meadows Rows
    bar x 10
    1/25 x 10
    2/25 x 10
    3/25 x 8
    4/25 x 8
    5/25 x 8

    Dead Stop Bent Rows Smith machine
    135 x 10
    185 x 8
    225 x 6
    275 x 6
    315 x 4

    Seated One Arm Cable Rows
    3 sets of 15 each side, static weight, no rest, pause contractions on chosen reps

    Leg Press Calf - one calf at a time
    5 sets - pyramid up in weight - reps: 20, 20, 20, 18, 15

    Good feeling workout. Out of there by 7:30 am. Lat pump was incredible. Calves were shaking at the end. This was also the first decent calf work I have got in for about 6-8 weeks. I have had a knot in my right one the whole time. It also is pretty much gone. Veins hanging out big time in calves, looking thicker than usual. DMZ3 starting to do some things I think.

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    Quote Originally Posted by bushmaster View Post
    Try changing the tempo too. Try this.

    Incline with a 3 sec positive, 2 sec pause at bottom. It will humble anyone. I can only do 185lbs on it for about 15 reps.
    Tempos make me feel like a girl.

    Great log crawfBigG, definitely making me want to add some dmz 3.0 to my next little push

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    Quote Originally Posted by lastson View Post
    Tempos make me feel like a girl.

    Great log crawfBigG, definitely making me want to add some dmz 3.0 to my next little push
    I'll probably find my feminine side as well. I have not done tempo very often. Thanks about the log. Stuff seems pretty good so far.

    206.8 this morning. I went higher calories yesterday. About 4700. 2 caps DMZ3 again today. Worked arms this morning. I am sore all over. Doing different exercises and at higher reps here lately has put a hurting on me. Hell I thought staying lighter would be a breeze, lol.

    Cable Pressdowns superset Cable Curls
    4 sets of 20 reps on each - pyramid up

    Close Grips superset Barbell Curls
    4 sets of 15 reps on each - up in weight after first set then static

    Dips superset with Close Rvs. Grip Pull Ups
    3 sets of 10 on each, nice, slow and controlled

    DB Overhead Extensions superset with One Arm DB Preacher Curls
    4 sets of 10 on each - up in weight after first set then static

    Easy workout, not much pain, TG, and excellent pump. I was there crack of dawn again and iPhone videoed a few sets of curls:


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