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

[katt]

Isn't that great when the pro's that compete are such nice guys??
We met Gunter about two years ago and I couldn't get over how cordial and nice he was to everyone he met..

 

[Duncans Donuts]

Isn't that great when the pro's that compete are such nice guys??
We met Gunter about two years ago and I couldn't get over how cordial and nice he was to everyone he met..

Oh yeah it is nice, gives you a whole lot of insight. It's also funny to see them in bodybuilding magazines working out with far more weight than they do during any normal workout ha...

 

[Duncans Donuts]

Nautilus pullover (negative only): 245 x 10 , + 3 regular reps
Nautilus compound row: 279 x 15 (25 seconds) x 4
Barbell curl: 140 x 9 + 3 negative only
Nautilus curl: 95 x 8, x 4
Shrugs: 320 x 10 (25 seconds) x 4
Pulldowns: 312 x 4

Great workout. I did the entire rack on the nautilus pullover machine with one arm negatives. It felt incredible. I think the deadlifts have assisted in my progress and I hope to do the rack for 20 or more reps in a month or so. The 3 regular reps were assisted by my brother (at least the last two). Negative exercise provides a level of fatigue that is impossible to match.

I didn't have a belt so I didn't perform t-bar rows and went and did seated compound rows as an alternative. I did the entire rack (255) plus a pair of twelve pound dumbbells for 15 reps. My back strength has exploded. I am using all of the weight stacks plus dumbbells for over 10 reps on just about every machine in the building.

My shrugs failed on 11 reps. The bicep curls exhausted me more than anything because my brother lifted the last 3 reps as I controlled the negatives. I fell down to the floor in a pool of sweat. It was extremely demanding.

To change things up I followed the curls up with nautilus curls, which offers resistance in the peak contraction of the movement.

I tried a set of pulldowns and my hamstrings messed up at about rep 3 or 4 (I don't recall).

 

[soxmuscle]

Solid, solid workout. Wow.

 

[Duncans Donuts]

Solid, solid workout. Wow.

Thanks man

 

[tallcall]

Your workouts make me feel like a weak little girl!

 

[Duncans Donuts]

Your workouts make me feel like a weak little girl!

At 6'10, the length of your "movement" or "moment" arms is insanely higher than mine and most people. Your actual torque output levels are probably very very high

 

[tallcall]

At 6'10, the length of your "movement" or "moment" arms is insanely higher than mine and most people. Your actual torque output levels are probably very very high

Why thank you, that's very nice of you to say!

I always considered moving 135 pounds on a bench all the way up and down to be a lot (I guess it is more of a distance thing though).

 

[Duncans Donuts]

Power is work time displacement divided by time. So in theory your bench press with the same weight could take 20-30 percent more "power" to do in the same amount of time.

It's not about what you life, it's what you lift, how far you lift it, and in how much time.

 

[tallcall]

Power is work time displacement divided by time. So in theory your bench press with the same weight could take 20-30 percent more "power" to do in the same amount of time.

It's not about what you life, it's what you lift, how far you lift it, and in how much time.

So 125 pounds lifted about 15 inches from my chest for 8 reps in about 60 seconds.

125x15 inches/60 seconds =

1875/60 seconds (I'm assuming that the 1875 is the number of inches you could push/throw 1 pound) =

31.25 - Is this the amount of weight - power - that is lifted or exerted in one second? If so this would be 31.25 pounds of thrust per second.

 

[Duncans Donuts]

So 125 pounds lifted about 15 inches from my chest for 8 reps in about 60 seconds.

125x15 inches/60 seconds =

1875/60 seconds (I'm assuming that the 1875 is the number of inches you could push/throw 1 pound) =

31.25 - Is this the amount of weight - power - that is lifted or exerted in one second? If so this would be 31.25 pounds of thrust per second.

125 x 15 x 8 = 15000 inch pounds in 60 seconds.

Divide it by 12 to get food pounds is 1250 foot pounds in 60 seconds.

This is 1250 foot pounds of force per minute, a unit of power.

Divided by 60 is 20.8 foot pounds of force per second.

However, this doesn't take into account the force acted against the resistance as you are lowering the weight.

 

[tallcall]

Yeah, lowering the weight is always more fun, especially when doing negatives.

So I can say I exert about 20.8 foot pounds of force on the concentric motion of a bench press (for now, and use this as another way to measure progress). Is there any way to measure the eccentric force? How about when doing negatives (I'm guessing this will depend a lot on how much time is spent on each negative repetition)?

I really do appreciate this (I've been accused of taking too many notes and being over analytical, so this kind of thing is really right up my alley)!

 

[Duncans Donuts]

Last push workout:

DB Press: 75 x 6 (warm-up) 120 x 8 (stuck on 9)
Nautilus one arm negative press: 177.5 x 12 + 2 regular ; 235 x 6
Military press: 145 x 6 (warm-up) 240 x 8 (stuck 9)
Rear delt flyes: 200 x 11 (25 seconds) x 4
Nautilus shoulder press (tricep focus): 215 x 6

This push workout:
DB Press: 70 x 8 (warm-up) 125 x 9
Military press: 145 x 6 (warm-up) 250 x 5
CG bench press: 240 x 6
Rear delt flyes: 225 x 8 (25 seconds) x 3
Butter flyes: 280 x 10 (25 seconds) x 4 (25 seconds) x 1
Nautilus shoulder press: 245 x 5


As you can see the progress is utterly fantastic, except for perhaps my military press. I was in a hurry because my brother had a short time and I didn't get my normal rest break between shoulder and chest exercises.

The rest of the workout was very brief and intense. My DB press astounded me, I even controlled the 9th rep for 5 or 6 seconds on the negative. At 233-236 pounds I am very satisfied with my strength levels.

 

[Duncans Donuts]

Yesterday I did one arm negative nautilus chest presses with 185 pounds for 10 reps. Another significant improvement...I started to workout yesterday but deferred to today so I didn't perform any negative work today.

 

[AKIRA]

Last push workout:

DB Press: 75 x 6 (warm-up) 120 x 8 (stuck on 9)
Nautilus one arm negative press: 177.5 x 12 + 2 regular ; 235 x 6
Military press: 145 x 6 (warm-up) 240 x 8 (stuck 9)
Rear delt flyes: 200 x 11 (25 seconds) x 4
Nautilus shoulder press (tricep focus): 215 x 6

This push workout:
DB Press: 70 x 8 (warm-up) 125 x 9
Military press: 145 x 6 (warm-up) 250 x 5
CG bench press: 240 x 6
Rear delt flyes: 225 x 8 (25 seconds) x 3
Butter flyes: 280 x 10 (25 seconds) x 4 (25 seconds) x 1
Nautilus shoulder press: 245 x 5


As you can see the progress is utterly fantastic, except for perhaps my military press. I was in a hurry because my brother had a short time and I didn't get my normal rest break between shoulder and chest exercises.

The rest of the workout was very brief and intense. My DB press astounded me, I even controlled the 9th rep for 5 or 6 seconds on the negative. At 233-236 pounds I am very satisfied with my strength levels.

I like how you did a comparison. Results are the best keys to reinforce your expertise in this field!

DB PRESS is overhead or flat?

 

[Duncans Donuts]

Flat. The only person I've seen do 125 pound overhead db presses is my brother.

I have more respect for my brother than any other person I've ever met in the gym. He did 8 plates for the t-bar row at 8 reps. Inspirational.

 

[katt]

Wow! Those presses are amazing!

 

[tallcall]

You're right, that is utterly fantastic progress!

 

[Duncans Donuts]

You're right, that is utterly fantastic progress!

Thanks ya'll The support is very good for encouragement.

 

[Duncans Donuts]

Laying leg press: 220 x 4 (warm-up), 320 x 4, 400 x 8
Nautilus leg extension: 170 x 5 (warm-up), 285 x 15 (25 seconds) x 2 (25 seconds) x 1
Leg curls: 215 x 7; 190 x 5
Seated calf raises: 170 x 16

My leg extensions are wonderful, and the leg press machine is extremely brutal. I am using the entire rack and improving my reps every week. A few days is squat/deadlift day. Good luck with that, eh?

 

[Duncans Donuts]

I didn't work out tonight because I was taking pictures with the girl I'm seeing. Here's what I look like from the chest up now, anyway.

I have been bike riding 3 or 4 days a week and I enjoy it a lot. My leg strength isn't dipping because of it so I plan to continue it.

 

[tallcall]

Wow, looking good man!

 

[Witchblade]

We demand shirtless shots.




















Of the girl.

 

[Duncans Donuts]

We demand shirtless shots.




















Of the girl.

 

[PreMier]

thats a 'metro' haircut if i've ever seen one haha


cute chica, good job

 

[Duncans Donuts]

thats a 'metro' haircut if i've ever seen one haha


cute chica, good job

Metro?? LOL. Nobodys ever called me metro...thats too funny.

 

[PreMier]

Metrosexual

A normally straight male who possesses qualities of a gay male without being attracted to men. A metro often appreciates the finer things in life and enjoys making himself look good; be it through styling his hair or wearing fashionable clothes.

Person 1: "Is he gay"

Person 2: "No, he does dress well, but he has a wife"

Person 1: "Oh, he must be metro then"


im just givin ya a hard time

 

[Duncans Donuts]

hahaha that shit made me laugh out loud.

whats funny is I'm wearing a Robert Horry jersey and a Target knock off brand of Under armour. My hair does look bomb..lets be real about it.

 

[AKIRA]

Metrosexual

A normally straight male who possesses qualities of a gay male without being attracted to men. A metro often appreciates the finer things in life and enjoys making himself look good; be it through styling his hair or wearing fashionable clothes.

Person 1: "Is he gay"

Person 2: "No, he does dress well, but he has a wife"

Person 1: "Oh, he must be metro then"


im just givin ya a hard time

Spot on. Spot on.

Being metro is never a bad thing. Girls are always wanting to fuck gay guys, so if youre mistaken for being gay (not like the guy that got booted off The Pick Up Artist) and arent, then youll get some major pussy.

I dont think metro guys can KEEP girls though. Even women get sick of how girly they can be....like taking longer than a girl to get ready, perhaps?

 

[PreMier]

I dont think DD as a whole is metro.. just the hair

yea, typically metro guys pull a lot of women.. not sure if they keep them. most women(from my limited knowledge) want a man.. ya know hairy, flatulant, strong.. and most of all does the man call when he sees tools.. huh huh huh huh(in my best tim allen impersonation)