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DP's Slow Cut to Preserve LBM

Weekly Report:

BW

M 212.5
T 214
W off
Th 215
F 212.5

makes no sense this week...only one hell day, and *goodness* otherwise

Highlights:

Todays Shoulder burnout for my Partner who is 2 weeks and one day out:


1) Rotator W/U
2a) Cable lateral raise
2b) Cable front raise
3) Cable rear reverse flyes
4a) DB Laterals
4B) DB fronts
5) DB bentover or prone rears
6a) NG upright..cambered
6b) Seated Shrugs
7a) Machine laterals
7b) Seated machine press

All 3 sets each except 4b was 4

So we have 5 minutes left to pose.....just quarter turns and his routine.....poor guy couldn't raise his arms for a front double bi....LOL :laugh:

And the best W/O was chest....:

1) Incline BB
2) Incline Smith to the Neck
3) Incline DB's
4) Incline DOMINATRIX
5) Incline DB Flyes
6) Incline Cable Flyes

Exercises 1-4, four sets each, single drop on the last DOMINATRIX, 3 sets each on the Flyes :D

This produced some site specific muscle soreness , dead freakin center in each of the "Upper" pecs...:yes:

That's about it, boring week...

DP
 
Dr. Pain, now im down to 30 carbs a day .... if i start having 70 carbs a day(from your shopping list) starting tomorrow.. is that gonna make me gain a little weight and body fat???? (of increasing 40 grams of carbs)
 
Originally posted by w8lifter
So...do you do the workouts first...and then give 'em to me? :D :p
Click to expand...

No..I showed you what I was gonna do for chest and you chose an easier version...and we did/made the shoulder programs at the same time..and you did your's..it just happened to look like mine...esp w/the pressing at the end and the 3 X Laterals (my ideas for you...lol)

So...we really do these at the same time...they are not Hand-Me-Downs :laugh: :p

DP
 
lmao!...I don't mind your hand-me downs...if they're good enough for you, they're good enough for me :D
 
Originally posted by w8lifter
lmao!...I don't mind your hand-me downs...if they're good enough for you, they're good enough for me :D
Click to expand...

:grin: :)


DP
 
Weekly Update

Cheats = none

W/O's = hardcore

Rest = too many naps

Tanning = pleasureable :p

:D
 
The Real Weekly Report:

Only 1-2 Naps...lol

BW

M 212.5
T 211.34 (worried me 12 pounds since X-Mas)
w Off
T 214 (aspirin for thinner blood on leg day, night before and early morning, always does that to me)
F 213.5

At 211.34 I felt the loss was too quick, and some LBM had been sacrificed......I have cuts/size/ better taper....but not the usually depth and clarity of the cuts.....BF, Hydration, something is off..... :(

Hightlights:

A triple drop Smith Shrug set (4th set) yesterday...15, 10, 15 reps, Supersetted with Olympic Cambered Upright rows...

and Monday's chest:

1 Flat DB...5 sets..

2 Incline smith....4 sets...120 RI, last set quad drop
3a Swiss ball flyes, 4 sets 8.....concentration on lowering hips, leaning back, expanding chest, wide, wide, wide...0 sec RI
3b Low Incline DB press....10, 12, 15, 18 reps 120 sec RI

4 Flat bench cable flyes..12, 10, 8 ...




DP
 
Nap...Worry...or Body Dsymorphia? :lol:

Or the aspirin.......Although I have good breathing technique.....I'm still prone to "Squat Headache"...I think it's the intensity of movement.....aspirin thins the blood and seems to elevi8 the headaches.....otherwise 3 days of scambled brains (the kind of headache that throbs if you move too fast, even roll over in bed) :D




DP
 
The downside is that it masks Pain..and if you W/O injured, you have to know your body very well not to aggrav8 and make the injury worse! :D

DP
 
Originally posted by Dr. Pain
Or the aspirin.......Although I have good breathing technique.....I'm still prone to "Squat Headache"...I think it's the intensity of movement.....
Click to expand...

I get that on leg press drop sets.

A nasty throbbing at the back of the head. It's why i leave my drop set to be the last set on the press and then all i have less is less demanding exercises like extentions of leg curls.

I did legs earlier and i can still feel a slight pulse in my head, four hours after.
 
Originally posted by The_Chicken_Daddy
I get that on leg press drop sets.

A nasty throbbing at the back of the head. It's why i leave my drop set to be the last set on the press and then all i have less is less demanding exercises like extentions of leg curls.

I did legs earlier and I can still feel a slight pulse in my head, four hours after.
Click to expand...

TCD...you may want to try my technique...I swear it's worth the change in prostaglandin production for those few hours.

L/P drops rule :D I like to make the newbies yak on a quintuple, sextuple, septuple dropsets. ...lol




DP
 
Where is your technique noted?

And yeah, press drop sets fucking own, but it's awful/hilarious when your legs totally give out and your left with your knees stuck in your chest, trying to look round for anyone who may have seen you to come and help.
 
Above....Just have to know your body and not injure yourself when Pain is being masked...

about 1000 mgs of Aspirin at bedtime the night before...and another 1000 mgs in the morning or before your W/O (unless you have a problem w/aspirin) :D (in theory, it should work w/much less...but I sleep like a baby on it) :D




DP
 
Weekly Update:

BW's

M 213
T Vacation
W Vacation
T 215 (water inbalance)
F 214.5

It was a "Heavy Week"....not because I lifted heavy, because "If it felt HEAVY is was Heavy!" :lol:

Except for Chest....I had to help my partner get ready for a show this weekend, so Thursday was a total upper body "depletion" W/O....lot's of time devoted to posing...etc.....And today was an Ordinary Shoulder W/O

Highlight:

Flyes...3 sets each

High cable flye

low cable flye

Swiss ball low cable flye

Middle cable flye

med incline DB fly

flat db fly

flat BB press 100 Reps

Incline BB press 75 Reps

DP
 
Please! LOL!

So um...how come ya get "addicted" to high volume? :D ...Mel hated it at first too..and now if we don't go psycho she wonders which one of us did the workout and wussed out :laugh:
 
Weekly update:

BW
M 213
T 210.5 (DPleting)
W 211
T 211
F 210.75

Highlights: I had some time alone.....made my partner take a few days off after his show.....low key week, tired of a lifetime of kicking my own ass! :D

Shoulders

1a Seated Smith
1b Swiss Ball DB press, 4 sets, no RI...not even between sets

2a Behind the back cable laterals
2b DB Laterals, 3 sets, no RI at all

3a Rope Cable fronts between legs
3b DB fronts, 3 sets, no RI at all

4a Standing reverse cable flyes (rears)
4b Prone rear DB raises. 3 sets , no RI

5a Smith BB Shrugs
5b BB WG upright rows, 3 sets, no RI

35 minutes, minimal rest between SS's, for a few small interuptions to hurt other people! :D:p


DP
 
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