Life's Super-DMZ Rx Sponsored Log

[Life]

Age: 23
Weight: 187
Height: 6'
Years Training: 4

I started at 294lbs and like most people didn't really do anything at the gym for the first two years. I did manage to lose 30lbs in those two years though. Summer of '09 I got serious about it and lost 60lbs in about four months. This summer I focused on cutting this summer and dropped another 10. Total lost from my max to my min is 109lbs.

Prior to starting DMZ I had taken two weeks off. The first week was without working out at all (Cutting drained me, I had to have a break). The second week I added workouts back in but limited supplements to vitamin pak, fish oil and milk thistle.

Supplements:
Animal Pak
Fish Oil - 3x1g/Day
Magna Creatine - 5g
HCL Creatine - 5g
Beta Alanine - 5g
1-3 DiMethyl - 250-500mg
Glycergrow - 24g
NAC - 1.25g
AAKG 2:1 - 5g
BCAA - 30g (Preworkout)
Milk Thistle
And of course... Super-DMZ Rx!

Proteins:
100% Cold Filtered Whey Iso - 50g Postworkout
50% Milk Iso + 35% Egg White + 15% Whey Iso - ~38g/serving
50% Beef Iso + 40% Milk Iso + 10% Calcium Caseinate - ~40g/serving

Measurements:

The following were taken after a week off of all lifting.

Arms - 15.5"
Chest - 41.25"
Neck - 15"
Waist - 32.75"
Calf - 16"
Shoulders - 20.5"
Thighs - 23.25"
Wrist - 7.5" (Just for reference.. [I expect them to get bigger anyway ]

Current Training Routine:

I was doing a six a day for fat loss over the summer. Back/Chest/Legs/Shoulders/Arms/Cardio(Abs too)
30 second rest between sets. 1.5min max rest between exercises.

Back:
Lat Pulldowns (Behind the neck)
- 165/8 - 170/7 - 140/10 - 130/10
T-Bar (Narrow)
- 105/8 - 115/8 - 90/10 - 80/12
Smith Rows
- 110/8 - 120/8 - 90/10 - 90/12
High Rows
- 115/8 - 125/8 - 110/10 - 90/12
Abs

Chest:
Flat
- 235/5 - 225/5 - 185/7 - 165/12
Incline
- 155/6 - 165/6 - 125/10 -115/10
Decline
- 205/6 - 195/5 - 135/10 - 135/12
Pec Deck (Either rising or falling)
- 150/8 - 160/8 - 130/10 - 130/10

Legs:
Squat
- 185/8 - 205/8 - 135/12 - 135/12
Leg Ext. (Wide)
- 205/8 - 235/8 - 205/10 - 185/11
Narrow Squat (Smith Machine)
- 140/8 - 160/6 - 100/10 - 90/12
Leg Ext.
- 140/8 - 160/6 - 100/10 - 90/12
Reverse Lunges
- 70/12 - 90/12 - 60/20 - 50/20
Donkey Calf
- 235/7-7-7 - 270/7-7-7 - 325/7-7-7
Standing Calf Raise
- 30/20 - 50/15 - 65/14

Shoulders:
Shoulder Press
- 180/8 - 200/6 - 160/8 140/10
Arnolds
- 45+45/8 - 45+45/7 - 35+35/10 - 35+35/10
Machine Lat. Raise
- 115/8 - 125/8 - 95/10 - 90/10
Hammer Front Raises
- 25/16 - 30/12 - 20/20 - 20/24
Rear Lat. Raises
- 25+25/8 - 30+30/8 - 20+20/10 - 20+20/10
Shrugs (Front then back)
- 230/7/7 - 250/7/7 - 270/7/7
Diamond Shrugs
- 90/20 - 110/16 - 140/14
Abs

Arms
Curls
- 60/10 - 70/8 - 40/10 - 40/10
Tricep Press
- 240/8 - 260/6 - 200/10 - 200/7
Incline Curls
- 30+30/8 - 30+30/8 - 25+25/10 - 25+25/8
Close Grip Bench
- 165/6 - 175/6 - 135/10 - 115/8
Rope Curls (Inner then holding out or vis versa)
- 45/8 - 50/8 - 30/12 - 30/12
Single Arm behind the head tricep
- 25/8 - 30/8 - 25/12 - 20/12

Saturday:
Low intensity <130 Cardio - 30min
HIT - 10min
Abs

http://www.ironmaglabs.com/superdrol-dmz.php

 

[Life]

Monday (Took 1 pill, just got it)

Back:
Lat Pulldowns (Behind the neck)
- 165/8 - 170/6 - 150/10 - 145/10
T-Bar (Narrow)
- 105/8 - 115/7 - 90/9 - 80/10
Smith Rows
- 110/8 - 130/8 - 100/12 - 90/11
High Rows
- 115/8 - 115/8 - 90/10 - 90/10




Tuesday (Took 2 pills)
Legs:

Squat
- 185/8 - 225/8 - 145/12 - 135/12
Leg Ext. (Wide)
- 210/8 - 240/6 - 205/10 - 185/9
Narrow Squat (Smith Machine)
- 140/8 - 160/8 - 110/12 - 100/12
Leg Ext.
- 160/8 - 170/7 - 135/10 - 130/9
Reverse Lunges
- 90/16 - 100/16 - 60/12 - 50/18
Donkey Calf
- 270/7-7-7 - 340/7-7-7 - 360/7-7-7
Standing Calf Raise
- 15/20 - 20/20 - 20/16


Today was REALLY good. I could have done a lot more but I didn't want to pull anything or over stress tendons. I don't know if its the Super-DMZ or the fact that I haven't been on supplements and I'm finally back on them but it was the best workout (And it was a fucking leg day no less!) that I have had in a LONG time. I had to make myself rest between exercises. Weight is up to 194 right now, I've been eating like a horse since Sunday.

 

[Saney]

15' arms? I sure hope they grow some

 

[Life]

Yeah I've been going about things symmetrically as opposed to just shooting for the what you see stuff.. That and tendon issues on my left arm.

 

[Simply_Michael]

hey we all start somewhere and subb'd ...

 

[Life]

Worked out fasted on BCAA's today.. Not as strong as yesterday but pretty good regardless.

Flat
- 185/8 - 225/6 - 135/8 - 135/8
Incline
- 135/8 - 155/5 - 115/10 - 95/8
Decline
- 135/8 - 185/5 - 115/10 - 115/7
Pec Deck
- 150/8 - 160/8 - 135/10 - 135/9


I've noticed my body temp runs hotter while I'm on this. Used to be able to sleep with the thermostat at 73 now I have to turn it down to 70 or I wake up in a sweat. I sleep harder though and wake up actually feeling rested. Libido seems to have dropped some.

 

[Life]

Sh. Press
- 180/8 - 200/8 - 140/10 - 100/9
Arnolds
- 45's/8 - 50's/5 - 35's/10 - 35's/7
Lat. Raise
- 115/8 - 135/5 - 95/10 - 90/10
Hammer Front
- 25's/12 - 30's/14 - 20's/20 - 20's/20
Rear Lat.
- 25's/8 - 30's/6 - 20's/10 - 20's/10
Shrugs
- 230/7/7 - 270/7/7 - 320/6/6
Diamond Shrugs (w/o bar weight)
- 110/12 - 160/8 - 160/8


So that in and of itself is a significant increase compared to what I had been doing just the week before. I sweat like a mother fucker after the hammer fronts though, I was dripping pretty rough. I've been alot more focused during training along with day to day. I'm up to 194 right now, I don't know how much of that is water weight caused by the creatine though. Vascularity has improved some, overall "cut" look seems to be more apparent than it was when I started. Mentally I feel like I could keep going in the gym but joints and muscles start disagreeing with me eventually.

I've been eating as much "clean" food as I can. At least twice the calories compared to what I was doing before and I don't see any fat gain (Possibly thighs but they might just be swollen up from Tuesday still... they feel like it at least.)

 

[Life]

Curls
- 70/6 - 70/7 - 50/10 - 50/10
Dips (Not counting BW)
- 70/6 - 70/5 - 45/10 - 45/5
Incl. Curls
- 30's/8 - 35's/8 - 25's/10 - 25's/10
Close Grip Bench
- 165/8 - 165/4 - 135/9 - 115/8
Rope Curls Narrow/Wide
- 40/8 - 52.5/8 - 35/10(W) - 35/7(W)
Single Tri
- 30/8 - 35/6 - 25/10 - 25/(9 8)


So strength is up pretty much across the board on that one. Had some elbow pain that hurt the close grip and dips though.

 

[Life]

Trying something a little new this week.

Flat Bench 5x5
- 135 - 155 - 175 - 205 - 235
(Increasing next week, could have done more)

Incl. Db
- 65x2/8 - 75x2/7

DB Flies
- 40x2/10 - 50x2/10

Sh. Press 5x4
- 55x2 - 55x2 - 60x2 - 60x2

Front Raises
- 40/10 - 50/10

Dips
- 55/10 - 70/6

Skull Crushers
- 40/10 - 50/10

 

[circa58]

great info!

heck 15 is not terrible,, my arms at the largest was only 17.5", and that was 25 years ago,,,

 

[Life]

Didn't do so great today. Wanted to. Really I did. Real life shit is getting in the way of the gym right now, just wasn't feeling it today.

Squats
- 135/8 - 155/8 - 175/8 - 205/8 - 255/6
Stiff Leg Deads
- 135/8 - 175/8
Leg Curls
- 160/8 - 170/8 - 170/4
Donkey Calf
- 270/7/7/7 - 340/7/7/7 - 360/7/7/7
Leg Ext.
- 210/8 - 225/8 - 225/8
Standing Calf
- 15/15x2 - 15/15x2 - 15/15x2

 

[Kleen]

Nice log man. I agree 15 inches isn't too bad especially if not flexed. I am at 15.25 relaxed and 17 flexed right now. I look pretty big too, it all has to do with joint size and length of the muscle belly not just girth. Everybody I know thinks my arms are close to 18 inches because of the long muscle belly and tiny joints. So have you noticed any changes with your physique yet? Mine is off the charts right now. Link is in my sig if you wanna check it out, Could use the extra support in there.

 

[Life]

I've noticed an increase in vascularity across the board. I've been comparing before and current pictures. My chest is fuller and I'm a little bigger just about everywhere but then again I've been eating as much as I possibly can. I'm going to take some time out this weekend and take new measurements.

 

[Kleen]

I see you are in NC, you close by where that bad weather is heading? I bet you have put on some god size if you have been eating a lot. I have only been eating moderate and have put on quite a bit while leaning up.

 

[Life]

Nope, other side of it

 

[Life]

I bruised my abs Tuesday so I had to go a little lighter than normal... Everything should move up next week by a good bit, that said it was a pretty decent workout though.

Chinups
- BW/8 - BW-40/8 - BW-50/8
DB Bench Rows
- 70/6x2 - 90/6x2 - 100/6x2
Pulldowns
- 140/10 - 140/8
DB Curls
- 25's/20 - 30's/16 - 30's/16 - 35's/10 - 35's/10
Bent Over Rows
- 115/10 - 155/8
Incl. DB Curls
- 30's/10 - 35's/5 - 30's/5

 

[Life]

Deads
- 135/10 - 135/10 - 185/6 - 185/6 - 185/6
Hyperext
- 20 - 20 - 20 Cross
Donkey Calf 3-way
- 270/7/7/7 - 340/7/7/7 - 360/7/7/7
Good Mornings
- 45/10 - 45/10 - 65/10 -65/10
Pull Throughs
-30/10 - 30/10 - 30/10
Standing Calf Raises
- 20/15 - 20/24 - 20/24
Sumo Deads
- 135/14 - 185/8 - 205/6


Went very light today because my back is weak as fuck and I haven't done deads in a year. Was still a good workout though, I'm going to be sore tomorrow. I can almost feel myself growing on this shit sometimes.. (DMZ)

 

[Life]

Really good workout today, went in fasted.

Flat Bench
- Warmup x5 sets - 185/5 - 185/5 - 185/5 - 225/5 - 230/5
Inc. DB
- 75x2/8 - 75x2/7

Sh. Press
-Warmup x3 sets - 50x2/5 - 50x2/5 - 55x2/5 - 55x2/5 - 55x2/5
Military Press
- 65/10 - 65/6

Dips
- BW+55/10 - BW+70/8
Skull Crushers
- 40/10 - 50/8

 

[Kleen]

Really good workout today, went in fasted.

Flat Bench
- Warmup x5 sets - 185/5 - 185/5 - 185/5 - 225/5 - 230/5
Inc. DB
- 75x2/8 - 75x2/7

Sh. Press
-Warmup x3 sets - 50x2/5 - 50x2/5 - 55x2/5 - 55x2/5 - 55x2/5
Military Press
- 65/10 - 65/6

Dips
- BW+55/10 - BW+70/8
Skull Crushers
- 40/10 - 50/8

Are your shoulder press dumbbells? Just trying to figure out the x2/5 distinction. Nice dips man!!!! Yeah I love the fasted training you are doing is this typical for you or something you just picked up recently? Do you take glutamine or BCAA's before your fasted workout to prevent catabolism? On this I have increased my Glutamine and BC+EAA content quite a bit around my workout. 14 grams 15 min pre workout, 14 grams in intra drink, 14 grams post workout drink, then 45 minutes later the first actual meal. Has been working great for me.

 

[Life]

I take both before, usually 30g. I enjoy doing it but I rarely do because my gym partner (And I generally) can't workout until after 5. And yeah those are shoulder press dumbbells.

 

[Life]

I have a lot of ab pain after doing squats. I breath out on the way up but I've never really done squats. Is just something you get accustomed to? My lower back is weak so I think my abs are taking up the slack. I could do a lot more weight if it weren't for the abs and back issue. Front squats were just awkward, never done them before so I went really light.

Squats
- Warmup sets (x5 or 6 I think) - 225/5 - 225/5 - 225/5 - 235/5 - 245/5
Leg Curls
- 160/10 - 170/8 - 170/8
Donkey Calf
- 270/7/7/7 - 340/7/7/7 - 360/7/7/7
Front Squats
- 95/10 - 95/8 - 95/8
Leg Ext.
- 210/8 - 225/8 - 225/8
Standing Calf
- BW+15/24 - BW+20/24 - BW+20/24
Lunges
- 45x2/20 - 45x2/20

 

[Life]

Yesterday:

Chinups
- 6/BW - 5/BW - 5/BW - 5/BW-40 - 5/BW-40 - 5/BW-40
DB Rows
- 100/8/8 - 105/6/6 - 105/6/6
Pulldowns
- 140/10 - 150/8
DB Curls
- 30's/18 - 30's/16 - 35's/10 - 35's/10 - 35's/8
Bent Rows
- 135/10 - 145/10
Inc. DB Curls
- 35's/10/10 - 35's/7/7 - 30's/2/2

Today:

Deadlifts
- 205/6 - 205/6 - 205/6 - 205/6 - 225/6
Hyper ext.
- BW/20 - BW+10/20 - BW/10(Cross)
Donkey Calf
- 270/7/7/7 - 340/7/7/7 - 360/7/7/7
Good Mornings
- 65/10 - 85/8 - 85/8
Pull Throughs
- 30/10 - 30/10 - 30/10
Standing Calf
- BW+15/28 - BW+20/24 - BW+20/24
Sumo Deads
- 185/8 - 205/8



Weight is up to 204. Thats +19lbs.

 

[Life]

Flat
- 195/5 - 195/5 - 205/5 - 205/5 - 225/5
Inc. DB
- 75's/10 - 75's/7
Sh. Press
- 50's'/5 - 50's/5 - 55's/5 - 55's/5 - 55's/5
Military Press
- 65/8 - 65/8
Dips
- BW+55/8 - BW+70/9
Skull Crushers
- 50/10 - 50/10

Should move up weight next week I could have this week but wanted to play it safe for fear of tearing something or causing a tendon to flare up..

 

[Kleen]

I know what you mean something is always just waiting to pull on swell on me.

 

[Life]

Yeah and with this stuff I'm even more hesitant considering how rapid the gains are. Hell before this 225 on the flat bench would have been about all I could do for whatever reason. Now its no problem, I could probably do a 5x5 of 225 if I was feeling froggy. I think its mostly mental.

If nothing else I'm glad I went on it because its allowed me to point out the weak points on my body. Before I wasn't really thinking about the routines, I was just doing what the trainer told me to do. I mean I understood what he was doing but this last plateau was disheartening and honestly IMO it was all because I hadn't been doing squats or deadlifts. Now everything is up. Part of that is the DMZ and part of that is just the training.

 

[Kleen]

I would say that DMZ with new training must be packing it on you man. Just adding in deads and squats should make a huge difference. I chose to hold out on my deads until PCT, I just cant stand the idea of that deep of a back pump. Sounds great that you are getting more rounded training. What program are you going to go into for PCT or are you staying with a 5x5 approach? I am lowering volume and increasing intensity during my pct.

 

[Life]

eh I don't know to be honest. I may just stick with it as is and just increase intensity.

 

[Life]

Leg day!

Squats
- 225/5 - 225/5 - 245/5 - 245/5 - 245/5
Leg Curls
- 160/10 - 175/8 - 175/8
Donkey Calf
- 270/7/7/7 - 340/7/7/7 - 360/7/7/7
Front Squat
- 95/10 - 115/8 - 115/8
Standing Calf Raise
- 15/28 - 20/24 - 20/24
Lunges
- 45's/20 - 45's/20

Pretty decent leg day considering I got no sleep last night. I can really feel my abs on the squats now, its from supporting all that weight. I understand now how people can get a six pack just by doing the big three, I didn't see how that was possible before. I don't post my ab routine but I by no means go light on abs and I do them three days a week. But the squats just seem to use the full range my abs are capable of and then some more.

 

[Life]

Chinups
- BW-75/8 - BW-65/8 - BW-55/8 - BW-45/8 - BW-45/4 - BW-45/4 - BW-45/5
DB Rows
- 100/10x2 - 105/6x2 - 105/6x2
Pulldowns
- 145/10 - 150/8
DB Curls
- 35's/5x2 - 35's/5x2 - 35's/5x2 - 35's/5x2 - 35's/5x2
Bent Rows
- 135/10 - 145/10
Inc. DB Curls
- 35's/10 - 35's/9

 

[Life]

Deadlifts
- 205/6 - 205/6 - 205/6 - 205/6 - 225/6
Hyper ext.
- BW/20 - BW+10/20 - BW/20(Cross)
Donkey Calf
- 270/7/7/7 - 340/7/7/7 - 360/7/7/7
Good Mornings
- 65/10 - 85/8 - 85/10
Pull Throughs
- 30/10 - 30/10 - 35/10
Standing Calf
- BW+15/28 - BW+20/24 - BW+20/24
Sumo Deads
- 185/8 - 205/8