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DGabe24
10-17-2007, 11:04 AM
Well I am finally back to WBB. It's been a little over a year since I stopped posting here, and this was largely due to my knee reconstruction. I am currently going to school at Rowan University, and hopefully within 3-5 months my knee will be completely healed. To make a long story short, I was sprinting towards the ball, goalie came out cleats first into my locked leg, my kneecap dislocated and tore all the tendons off the bone, and my ACL. So the surgery was six hours for them to reconstruct the ACL and put two screws into the bone to re-attach all the tendons. Right around the end of July I had my knee scoped from all the scar tissue, and hopefully that will be the end of me going under the knife :clap: So the rest is history, I'm on the soccer team here at Rowan and have been rehabbing and strength training.


Supplements:
I'm not going to go into the history of my supplementation as this is just not necessary so we'll cut down to what I'm currently taking

Iron-Tek Cookies&Cream
Iron-Tek Banana Cream
NOW Adam
NOW Fish Oils
Vit C 500mg
Athletic Edge Nutrition - IntraXCell
Athletic Edge Nutrition - SteelEdge
Athletic Edge Nutrition - IntrAbolic
Controlled Labs - Green MAGnitude
Bulk L-Leucine
Bulk Glycerol Monostearate
Melatonin 3mg (night time)


As you may know, I am a rep for Athletic Edge Nutrition so I am fortunate enough to get to use all of our products. IntraXcell was the first ever capped beta-alanine product, SteelEdge is a basic pre-workout without creatine, and IntrAbolic is our brand new product that you drink while working out with Leucine (as well as all the other necessary amino acids), Electrolytes, Beta-alanine, and Hydrolyzed Whey Protein (with a high degree of hydrolysis over 30%). So I got everything covered.

I've never taken anything hormonal, and the only thing I plan on trying soon is Designer Supplements ActivaTe Xtreme. This basically allows your body to free up test from SHBG (sex hormone binding globulin) and take advantage of already existing test.

Also my source of whey protein is always changing, Iron-Tek unfortunately is a very cheap whey and clumbs. However it was $21 for 5lbs and I am tight on cash at the moment, but I think my next few purchases will be a much higher quality blend. (yes I know about Nitrean, no need for plugs:rolleyes: )


Diet:
Mostly clean foods, pasta, chicken, beef, grilled cheese, omelettes, and a lot of other typical college cafeteria food.


Goals:
This past January I was 163lbs after I lost about 17lbs from being in bed for so many months from the surgery. I'm now up to about 190lbs at roughly %11 BF (rough gestimate). I would like to bulk as cleanly as possible to 210, and then just work on strength from there.

For years I have been seriously considering boxing or some form of MMA, and I think after soccer season is over I'm going to finally follow through with this. I will be most likely signing up to a Muay Thai gym (It's called Daddis Training, MMA in Philly).


Routine:
I've tried everything from high volume, HIT, Bill Starr 5x5, chest/tri back/bi split, push/pull.
Currently using a push/pull routine:

Day 1 - Chest / Back
Day 2 - Shoulders / Calves
Day 3 - Biceps / Triceps
Day 4 - Legs


Always focusing on compounds first, and finishing with some isolation exercises. I keep strict form, good negatives, and always make sure my ego doesn't prevent me from training effectively.

I will probably start this journal up on Monday when my routine is back on Chest/Back day. I just got so excited from visiting again that I had to start up a journal today!! Feels great to be back and I am looking forward to sharing ideas and experiences with everyone again. Here are two pictures to give you guys an idea of what's happened. The first one is what I looked like roughly in January, and the second is a more current pic (a week ago or so).

http://i77.photobucket.com/albums/j78/DGabe24/032006-Backdoublebi.jpg
http://i77.photobucket.com/albums/j78/DGabe24/1010072246.jpg

Coke
10-18-2007, 05:41 AM
Wow man, looking great - obviously been putting in lots of work these past months.

To see you go into the fight game would be super...good luck with everything including your school studies.

Stumprrp
10-18-2007, 07:09 AM
upper body is looking huge dave

DGabe24
10-18-2007, 12:16 PM
Wow man, looking great - obviously been putting in lots of work these past months.

To see you go into the fight game would be super...good luck with everything including your school studies.

Yeah, I am leaning towards boxing because of this knee. My doctor did tell me that after the surgery it would be equal to my other knee strength wise, but I just don't think it's in my best interest to put this knee to the test.


upper body is looking huge dave

Thanks man, I been bustin my ass, and I'm excited as hell to be back @ WBB :thumbup:

Stumprrp
10-18-2007, 01:07 PM
it shows man, aside from all of those unnecessary supplements, lol.

DGabe24
10-18-2007, 03:36 PM
it shows man, aside from all of those unnecessary supplements, lol.

What out of those is unnecessary? :bash:

DGabe24
10-21-2007, 12:53 PM
Chest / Back
Time: 12:10-1:23 Total: 73 minutes

Flat BB

135 x 10
185 x 8
225 x 7
225 x 5
185 x 7

Bent-over BB Rows

135 x 12
155 x 8
175 x 4
135 x 8

Incline DB Press

70 x 10
80 x 7
75 x 6
60 x 6

T-Bar Rows

90 x 10
180 x 8
135 x 15
160 x 10

Decline DB Flies

35 x 12
40 x 10
40 x 8

Pullups

BW x 6
BW x 6
BW x 5

Incline Cable Flies

50 x 8
40 x 8
30 x 10


**Warm-up sets are included

Comments: Overall I had an awesome workout. First time using IntrAbolic since the samples a few months ago when the product was being made. I was working out on an empty stomach, with no breakfast, and a make-shift pre-workout consisting of tyrosine, taurine, and caffeine that I had laying around at home since I forgot my SteelEdge at school. Felt extremely strong, and I was suprised I was able to get those kind of pullups after killing my back with those rows.

Complaints: My only complaint for the day was that I was extremely sad sipping the last bit of IntrAbolic :cry:

Coke
10-22-2007, 09:35 AM
Way to go bro, moving along in a nice groove.

Stumprrp
10-22-2007, 11:25 AM
up to 225 for reps! damn man!

DGabe24
10-23-2007, 09:49 PM
Shoulders/Traps/Abs
**I forgot my journal..so here's most of what I remember

Standing Millies

135 x 10
155 x 6
135 x 6


Seated DB Shoulder Press
50 x 10
60 x 10
60 x 8
40 x 15

Side Raises supersetted w/ Rear Delt Flies
20 x 10 x 12
20 x 10 x 12
20 x 10 x 12

DB Front Raises
25 x 10
25 x 10


BB Front Raises
Bar x 6
65 x 6
65 x 6

BB Shrugs
225 x 10
225 x 10
225 x 10

DB Shrugs
75 x 15
95 x 10

**Ab Work**

Comments: Another insane workout. My shoulders were burning as usual, but not quite that same burn I'm used to. Again, due to IntrAbolic imo, I am lacking that "spent" feeling. Almost as if I could go back in there and do another semi-strong workout, despite the burning sensations. Tomorrow I'll do some bicep/tricep, and then Friday I'm going to do some squatting and possibly some deadlifting if I feel wild and crazy ;)

Complaints: Partner was talking a little too much tonight to some friends we saw in the gym, but after a few choice words :cool: we got back to business.

Coke
10-24-2007, 05:23 AM
Ace pressing sets, solid shoulder work in general dude.

DGabe24
10-24-2007, 08:30 AM
Ace pressing sets, solid shoulder work in general dude.

Thanks Cocoa, I feel like 155 x 6 is good...but ideally I would like to start pressing 185 over my head. I make sure not to help out at all with legs, unless the last rep or two require some push pressing.

Stumprrp
10-24-2007, 08:52 AM
big shoulder work dave

Natetaco
10-24-2007, 12:10 PM
looking and lifting pretty massively man. How long has it been since you have done lower body?

i bet you cant wait to get back to your SQUATZZ

DGabe24
10-24-2007, 10:48 PM
looking and lifting pretty massively man. How long has it been since you have done lower body?

i bet you cant wait to get back to your SQUATZZ

I've been lifting lower body..for about 4 months now. I'll be hitting legs/arms tomorrow.

I've been doing the typical Push/pull/legs...but I can't seem to get a good routine, what do most people do?


Chest/back
Shoulders/traps/calves
Arms
Legs
Off
Repeat?

Stumprrp
10-25-2007, 07:58 AM
westside for skinny bastards is a hell of a split

tigo
10-25-2007, 09:40 AM
westside for skinny bastards is a hell of a split

tell me about it.. .my workout is off their site o_o

not going to be able to pick anything up tomorrow lol

DGabe24
10-25-2007, 09:49 AM
westside for skinny bastards is a hell of a split

It's easy to me...i dunno. I don't really get sore no matter how hard I push myself. Maybe cause I'm bulking good, my post workout nutrition is on point, and my intra-workout nutrition helps a ton. I just need something that doesn't over-lap support muscles.

Is the split I listed a typical push/pull? Or did I mix something up?

DGabe24
10-25-2007, 09:49 AM
tell me about it.. .my workout is off their site o_o

not going to be able to pick anything up tomorrow lol

Lol but you'll be lovin that feeling don't lie :p

Stumprrp
10-25-2007, 10:00 AM
trust me, if you go hard enough on WB4SB you will get messed up man haha

you really want to hurt huh? super squats, 20 rep squat routine.

anyways, no, the split you listed is like a traditional BB style, this is something what your looking for.

day 1 push - bench, overheads, triceps
day 2 pull - row, pullups, biceps
day 3 legs - squats, deads, quad/ham/glute/calve, abs

that will yield great results, i would do this monday wednesday friday.

DGabe24
10-25-2007, 04:07 PM
trust me, if you go hard enough on WB4SB you will get messed up man haha

you really want to hurt huh? super squats, 20 rep squat routine.

anyways, no, the split you listed is like a traditional BB style, this is something what your looking for.

day 1 push - bench, overheads, triceps
day 2 pull - row, pullups, biceps
day 3 legs - squats, deads, quad/ham/glute/calve, abs

that will yield great results, i would do this monday wednesday friday.

I can push myself a lot harder than lifting 3x a week. Ideally I'd like to hit everything 2x a week, on a strong bulk with proper supplementation I think a routine should be 2x a week. Obviously with a cut and caloric deficit 1x a week is much more appropriate.

tigo
10-28-2007, 10:04 AM
I can push myself a lot harder than lifting 3x a week. Ideally I'd like to hit everything 2x a week, on a strong bulk with proper supplementation I think a routine should be 2x a week. Obviously with a cut and caloric deficit 1x a week is much more appropriate.


i know what you mean man.. i'm thinking about doing that while i bulk this winter!

DGabe24
11-01-2007, 10:16 PM
Legs
Mission: To not be able to support myself going down stairs
Total time (roughly): 40 minutes[
**Warm-up sets not included**

Squats(deep, no spot:()

205 x 10
245 x 8
275 x 4
224 x 8


Leg Press(toes pointing out)

290 x 6
290 x 6
290 x 6

*Really slow negatives on these*

Leg extensions

130 x 15
130 x 15
130 x 15


Calf Work

Comments:Completely OWNED my legs...not much more to it. I've missed logging the last few days cause of school, and trying to stay on top of a few things. Tomorrow will be shoulders/arms...next week starts the new routine:

Monday-Chest
Tuesday-Back
Wednesday-Arms
Thursday-Shoulders/traps
Friday-Legs
Weekend-Off/Light cardio

Coke
11-02-2007, 06:02 AM
...next week starts the new routine:

Monday-Chest
Tuesday-Back
Wednesday-Arms
Thursday-Shoulders/traps
Friday-Legs
Weekend-Off/Light cardio

New routine doesn't look bad but would be even better if you could manage to have Wed. off, if that be the case why not try this:


Monday-Chest/Delts
Tuesday-Back/Traps
Wednesday-off
Thursday-Arms
Friday-Legs
Weekend-Off/Light cardio

I've been thinking of doing something like that, just a thought man...killed those legs with that effort.

DGabe24
11-02-2007, 02:36 PM
New routine doesn't look bad but would be even better if you could manage to have Wed. off, if that be the case why not try this:


Monday-Chest/Delts
Tuesday-Back/Traps
Wednesday-off
Thursday-Arms
Friday-Legs
Weekend-Off/Light cardio

I've been thinking of doing something like that, just a thought man...killed those legs with that effort.

I've actually decided on something like:

Monday-Upper(heavy) - Incline Bench/Deadlifts-BB/T-Bar Rows
Tuesday-Lower(light) - Light squats/Isolation stuff
Wednesday-Off
Thursday-Upper(light) - Flat DB/Pullups-Pulldowns
Friday-Lower(heavy) - Heavy Squats/Leg press

Stumprrp
11-02-2007, 02:50 PM
upper lower, good thinking man, stay away from those BB type splits.

tigo
11-03-2007, 12:06 AM
new routine looking killer

Coke
11-04-2007, 09:55 AM
Damn good leg day man.

DGabe24
11-05-2007, 02:11 PM
Chest/Back
November 5th
Time:1:25-2:20 Total: 55 minutes
*Warm-up sets not included*

Flat BB(no spot again...)

185 x 8
225 x 7
225 x 4
185 x 10
155 x 10


Deadlifts
225 x 10
315 x 4
275 x 4
275 x 4

Incline DB
65 x 10
75 x 8
80 x 7

V-Grip Pulldowns
145 x 10
205 x 6
175 x 8

Incline Cable Flies
40 x 10
40 x 10
40 x 10

Seated V-Grip Cable Rows
175 x 15 superset w/ 200 x 8 superset w/ 210 x 8
160 x 10

Comments:Felt great doing some deadlifts, everything felt really strong. I need to start hitting bench hard, and asking for a spot so I can push myself. I was happy with deadlifts, and even my incline DB work. Overall a great workout. Next time I'm going to do a lot more work with deadlifts, probably 5-6 sets. Weight is around 191-192...probably going to continue bulking to 205-210 and see how I feel when I get there.

Monday- Chest/Back
Tuesday-Shoulders/Arms/Traps
Wednesday-Legs
Thursday-Off
Friday-Chest/Back
Saturday-Legs
Sunday-Off

How's this look? I really hate having to do chest/back/shoulders/arms all in one day.

Coke
11-06-2007, 06:01 AM
There's so many ways you could go with this...the chest is one of the main body parts that could probably use training twice per week otherwise you risk going overboard. Hope you can find a groove with a new split soon.

Session is looking nice.

DGabe24
11-18-2007, 01:44 PM
Wooow back finally to the journal! Went to the UFC 78 Rashad/Bisping fight last night...had an AWESOME time :cool:

Here's the last two works, just to bring you up to date on my strength.


November 14
Legs/Core

Box Squats
225 x 10
275 x 8
315 x 6

Hack Squats
180 x 10
180 x 10
180 x 8

Leg Extensions
130 x 10
130 x 10

Ham Curls
110 x 10
110 x 10

**Core Work**



November 16th
Chest/Back


Flat BB
185 x 10
225 x 8
225 x 6
185 x 9 (10?)

BB Rows
130 x 10
155 x 10
175 x 8
*Underhand* 155 x 8

Incline DB
70 x 12
80 x 7
90 x 4

T-Bar Rows
135 x 10
135 x 10
135 x 10

Decline BB
205 x 8
185 x 9

Pulldowns
120 x 10
150 x 10


Weight is around 191-193...really happy with everything. My strength is up, things are good :D Hopefully I'll still hit my goals for the end of this year. I'll keep updated as best as possible, kinda busy lately with school (switching majors) etc. Still hittin the gym hard though.

Coke
11-19-2007, 06:07 AM
Doing very well guy...a little jealous about UFC-78, it would be sweet to see those fights live.

DGabe24
11-19-2007, 12:22 PM
Doing very well guy...a little jealous about UFC-78, it would be sweet to see those fights live.

Yeah it was just awesome man, went with my dad, something I'll never forget :nod:

DGabe24
11-19-2007, 05:06 PM
Chest/Tri

Incline BB
135 x 10
135 x 10
185 x 7
185 x 4
155 x 7

Flat DB
85 x 7
85 x 5
70 x 11

Decline Cable Flies
x 15
x 8
x 15

Close-Grip Bench
135 x 10
185 x 5
155 x 6

Dips
BW x 10
BW x 10

Rope Pushdown
x 10
x 10


Another great workout, tomorrow is legs. My routine is constantly being switched up basically so me and my partners can do the same muscle groups, but I'm making sure I get sufficient rest for each muscle when I hit it.

Coke
11-20-2007, 05:28 AM
Fine chest & tricep workout bro.

DGabe24
11-20-2007, 10:35 PM
Legs
Time: 11:42 - 12:22
Total Time: 30 minutes

Squats
125 x 15
175 x 15
195 x 15
215 x 15

SLDL
125 x 15
125 x 15
125 x 15

Single-leg standing calf raises on stair
45 x 10 x 10
BW x 15 x 15
BW x 15 x 15

Insane workout, my legs are killing me. If I had a spot, could have possibly gone 5-10lbs heavier on each set, with maybe a few extra reps..but I still refuse to go crazy without a spot with my knee and all. Had insane lower back tightness, really just an aweful pain and I'm 99% sure it's because of my hamstrings. Really going to focus on stretching them out to help with the lower back issues.

Coke
11-21-2007, 06:01 AM
Doing 3 movements is enough in most cases, I've seen peeps just do one exercise and call it a day, lol.

Good job man, them high reps alone deserve props.

DGabe24
11-21-2007, 08:38 PM
Doing 3 movements is enough in most cases, I've seen peeps just do one exercise and call it a day, lol.

Good job man, them high reps alone deserve props.

Thanks man, WBB sure isn't what it used to be :scratch:

DGabe24
11-24-2007, 02:50 PM
Legs


Squats
225 x 10
275 x 6
255 x 8

Leg Press
x 10
x 10
x 8
x 5

Leg Extensions
x 10

Leg Curls
x 10
x 10

Calf Work


Great workout, I'm starting to realize that tons of machines are different, so logging my weights is just pointless on most of my movements. Anything that is dumbell/barbell I will still record my weights, but my leg press at school I can barely do 225-315, and the one at Gold's I could do 500-600 with ease because of the angle. The squats were solid, was expecting more, but I was happy to be able to move 275 pretty easily.

Coke
11-24-2007, 05:56 PM
Smooth shait with them heavy squats dude.

DGabe24
11-27-2007, 06:52 AM
Chest

Flat BB
185 x 10
225 x 7
225 x 5
185 x 8

Incline DB
70 x 9
70 x 8
70 x 7

Rack Presses
225 x 5
225 x 5
225 x 3

Decline Cable Flies
x 20
x 15

Incline Cable Flies
x 10
x 10
x 10

HS Incline Press
80 x 5
80 x 5
45 x 18

Rope Pushdowns
x 15
x 10
x 10

OH Rope Extensions
x 10
x 10
x 10

Was a long ass workout, but I really wanted to rip my chest cause I've been hitting a wall lately. Next time I'm gonna drop the reps down and keep everything in the 3-5 range and see how that works. Overall, things are really coming together. Mass is piling on, and the fat is almost non-existant. I'll probably bulk to 210, and then cut down slowly until I'm around 8-9%. Hopefully be ready for summer :cool:

Coke
11-27-2007, 07:10 AM
Great stuff there with high volume guy.

DGabe24
11-28-2007, 09:32 AM
Had an extremely intense back workout yesterday. Wasn't able to write down any of the workouts cause my partner and I just hit that zone and just wanted to maintain the intensity. Did weighted pullups, t-bar rows, HS high rows, pull downs, and then various bicep work. Today is heavy legs :cool:

Stumprrp
11-28-2007, 09:49 AM
sweet workout man

DGabe24
11-28-2007, 10:36 PM
Legs/Shoulders

Squats
225 x 8
275 x 5
315 x 1 *stuck on 2nd*
285 x 5

Push Press
135 x 10
175 x 5
155 x 5
145 x 5

Leg Press
x 10
x 8
x 10

DB Shoulder Press
70 x 10
80 x 7
85 x 5

Calf Work

Call it a night :cool: Was very happy with the squats, I'll definitely be able to hit my goal of 315 for reps by the end of 2007 so I'm a happy man. Push press was a new movement for me, I'm more of a military press kinda guy but always up for trying new stuff. Tomorrow is off, and Friday is Chest/Back..gonna try to put up some heavier numbers on chest 245-255ish.

Coke
11-29-2007, 06:08 AM
I'm hearing you man, ought to be well pleased with those squats, and everything else for that matter.

Stumprrp
11-29-2007, 07:37 AM
good exercise selection man

DGabe24
11-29-2007, 09:36 AM
I'm hearing you man, ought to be well pleased with those squats, and everything else for that matter.

Yeah, things are comin along. Thanks for the continued support bro, means alot.


good exercise selection man

I figured you'd like it :p

DGabe24
11-30-2007, 08:05 PM
Heavy Chest/Back

Flat BB
185 x 5
225 x 5
245 x 5
265 x 3
265 x 2
265 x 2
245 x 4

Underhand BB Rows
135 x 10
185 x 8
205 x 5
205 x 5

Incline DB
80 x 5
80 x 5
90 x 5
90 x 5
90 x 5

Pulldowns
x 10
x 6
x 5
x 5

Close-grip Bench
185 x 6
225 x 4
225 x 4
245 x 3

Decline Flies
x 10
x 8
x 8

Seated Rows
x 10
x 8
x 6


One of the best workouts I've had in a very long time. Really happy with the weights, and also happy to get a break from the high rep schemes. Coming down with a little bit of a cold (runny nose, sore throat) I think it might be the pressure dropping for winter or even just the humidity in my room. Going to increase vitamin C to like 2g/d. For some reason my close-grip is really insane, I guess my chest is just not as strong as my triceps.

Coke
12-02-2007, 10:17 AM
Ace benching sets, fine job throughout.

DGabe24
12-02-2007, 11:03 PM
Ace benching sets, fine job throughout.

Thanks Coke...I'm gettin there, still need some getting used to the big boy weights :cool:

DGabe24
12-02-2007, 11:05 PM
Legs/Shoulder

Deadlifts
135 x 10
275 x 4

Squats
225 x 10
225 x 10
225 x 10

Push Press
135 x 10
165 x 5
135 x 10

Leg Ext.
x 10
x 10

Ham Curls
x 10

Calf Work


Bad workout...starting to get a cold, and you guys know what that's like. You're workouts just have no energy despite pre-workout, nutrition, etc. I am taking upwards of 4g vitamin C a day, and tomorrow I'm grabbing some nasal decongestant. The sore throats are gone, just a stuffed sinus now. Should be good by the end of the week.

Coke
12-03-2007, 05:41 AM
Resting up a day or two will do much to help you with that cold bro...props for getting the effort in.

DGabe24
12-03-2007, 09:16 AM
Resting up a day or two will do much to help you with that cold bro...props for getting the effort in.

Yeah, the problem is I had some goals I set in January, and about half way through the year the goals sounded unobtainable. Now that I'm close to December, I'm actually really close to them, and I am determined to the point it's unhealthy :p So I'm not going to miss a workout until 2008, but the first week of January I'm taking off.

DGabe24
12-03-2007, 05:58 PM
Chest/Tri

Incline BB
135 x 10
185 x 7
185 x 5
155 x 10

Flat DB
80 x 10
90 x 5
90 x 7

Decline
185 x 7
185 x 7
185 x 7

Dips
BW x 10

CGBP
185 x 5
135 x 10
135 x 7

Tri Pushdown
x 10
x 10
x 6

OH Rope Ext.
x 10
x 10
x 8


Not a bad workout, weaker incline than I would have liked but perhaps it's because I'm still just getting over my cold. I think my form is a bit off on incline because I was having some real strong muscle burning in my anterior delts. Got some good meds in me, should get over my cold by the end of the week and then get back to hitting the weights hard.

Stumprrp
12-03-2007, 06:42 PM
incline looks strong

Coke
12-04-2007, 06:21 AM
Quite the eager one, lol...ain't no holding back.

DGabe24
12-04-2007, 07:04 AM
incline looks strong

Was actually dissapointed, I think on a good day I'll get at least 2-3 sets of 10 reps with 185. My partner does 225-275 for reps :(


Quite the eager one, lol...ain't no holding back.

It's crunch-time :shoot:

cphafner
12-09-2007, 11:07 AM
Just saw you restarted a journal. You've made great progress. I think my roommate's sister is at Rowan.

DGabe24
12-10-2007, 06:20 PM
Just saw you restarted a journal. You've made great progress. I think my roommate's sister is at Rowan.

Cp!!! Oh yah? Name? maybe u can pm, i might know her.




Been forgetting my log book, everything has been really solid and I will hit all of my goals.


Some highlights of the last few days


Benched 275 x 3
Tonight I did AtG squats 275 x 5 with EASE
Deadlift - Was pulling 315 with ease, I could probably do a lot more but you're not allowed to drop weights in my gym so I'm afraid to start pulling heavy 405+ and have to do a slow negative :mad:


I've been looking at DC training lately, a lot of the vets over at IntenseMuscle just don't feel like I'm ready for it though. I personally feel like I understand all of the concepts and focus points of the training. I just feel like it's too hard for them to try and understand how focused and dedicated I am for a 19 year old. In the 5 months of my Freshmen year I've had 6 beers, and that's split from two parties combined. I'm not one to typically go against what vets recommend, but a few did mention to me that no one will be able to tell me truly if I'm ready or not but me. Guess I'll wait some time and put some more thought into it.

Coke
12-11-2007, 05:57 AM
Give the DC training a try if you think you're ready, only you can greenlight the projects you want to do.

Doing real nice with the major movements man.

tigo
12-11-2007, 08:23 AM
big lifts bro, good luck on the goals !

DGabe24
12-11-2007, 08:55 AM
Give the DC training a try if you think you're ready, only you can greenlight the projects you want to do.

Doing real nice with the major movements man.

Thanks bro, definitely feeling my strongest ever. Even more important, I'm getting much more comfortable dealing with the heavy weights. I've been reading about DC for a few days, just spending hours educating myself before I dive into it. I'm probably going to give it a go soon though, I feel like I'm ready for it.


big lifts bro, good luck on the goals !

Thanks man, I think I'm going to meet and break all of them actually :shoot:



I'll repost them for anyone who doesn't feel like finding:
Bench - 300+
Squat - 315 x 3-5 reps
DL - 405+

DGabe24
12-14-2007, 06:43 PM
Low heavy squats tonight, yesterday did some rack deads. Unfortunately the weight had to stay at 315 because I couldn't get a hold of a regular bb and only had a thick one and it was slipping.

Today i got 275 for 6 on squats really easy, and 315 x 3 nice and slow, one rep better than last time. Going to rest until Monday when DC training starts.

offhegoes03
12-15-2007, 08:44 AM
Dave, good to see you posting again. Looks like you've made great progress while recovering from your ACL injury.

DGabe24
12-16-2007, 06:57 PM
DC STARTS TOMORROW. Time to turn intensity up 10 notches.

DGabe24
12-17-2007, 08:07 PM
December 17th - A1
Time: 8:35 - 9:10
Total: 35 minutes


Incline Smith Bench RP - 205 x 14 (8 + 4 + 2)
BTN Smith Press RP - 135 x 11 (8 + 2 + 1)
Dips RP - BW x 18 (10 + 5 + 3)
Front Pulldowns RP - 150 x 14 (8 + 4 + 2)
T-Bar SS - 135 x 12
**Fascia Stretching**


This was my first day of DC training, and it kicked my ass! Intensity was through the roof, was dripping sweat, and burning everywhere. Every rep is with a slow enough negative that I could reverse the movement. RP stands for rest-paused which is basically one set to failure, rest 15 seconds, set to failure, rest 15 seconds, set to failure. Straight sets are done in deadlifts, t-bar, bb rows, and squats for safety. Legs I will be doing widowmaker sets of 20 reps after the straight set. Diet is on point, physique is great, supplementation is perfect. I really think 2008 is going to be a HUGE year for me.

Just purchased a belt tonight for heavy deads, and straps for all back movements. Last final is Thursday night, then I'm home for a month!!

Coke
12-18-2007, 05:26 AM
Looking good dude, on with the new.

offhegoes03
12-18-2007, 07:12 PM
nice change of pace man.. It'll be interesting to see how you do with this new training style. Was the benching on the smith machine because you couldn't find a spotter for the failure sets?

cphafner
12-18-2007, 08:04 PM
sounds like a brutal workout! Tons of DC training advocates out there. I'll be interested to see how it treats you. I think it might be a bit too intense for natural guys. He normally works with high lever bbers.

DGabe24
12-18-2007, 08:50 PM
Looking good dude, on with the new.

Yeah should be interesting.


nice change of pace man.. It'll be interesting to see how you do with this new training style. Was the benching on the smith machine because you couldn't find a spotter for the failure sets?

The only incline in my gym is at a 45 and I prefer 30-35 degree for incline bench, this way my delts don't get hit so hard.


sounds like a brutal workout! Tons of DC training advocates out there. I'll be interested to see how it treats you. I think it might be a bit too intense for natural guys. He normally works with high lever bbers.

Well, my diet and everything is on point. There's a lot of natural DC trainees over at intensemuscle. To be honest, I have met more natural bb'ers than juicers there using DC. I should be ok, and every 4-6 weeks you take a cruise (2 weeks of light training). It's just going to take some serious effort and focus to stay on top of everything and prevent overtraining.

cphafner
12-18-2007, 09:02 PM
Well, my diet and everything is on point. There's a lot of natural DC trainees over at intensemuscle. To be honest, I have met more natural bb'ers than juicers there using DC. I should be ok, and every 4-6 weeks you take a cruise (2 weeks of light training). It's just going to take some serious effort and focus to stay on top of everything and prevent overtraining.

Gotcha. I normally only read about it at professionalmuscle. Those guys are national level bbers, so not natural. Look forward to seeing your progress.

DGabe24
12-19-2007, 09:06 AM
Gotcha. I normally only read about it at professionalmuscle. Those guys are national level bbers, so not natural. Look forward to seeing your progress.

Dante posts a lot on Intensemuscle actually, so I know he approves of naturals using his training program.

DGabe24
12-19-2007, 04:56 PM
December 19th, 2007
Time: 3:34 - 4:25
Total: 42 minutes


BB Curls RP - 75 x 16 (9 + 4 + 3)
Reverse One Arm Cable Curls RP - 30 x 24 (10 + 7 + 7)
Calves on Leg Press SS - 200 x 12
SLDL SS - 185 x 8
Squats SS - 275 x 10
*Widowmaker* 205 x 20
Stretch


Another crazy workout. Extremely happy with squatting strength, the 20 rep killed me. Calves are always 12 reps, the bottom negative is held for 15 seconds each time and yes it burns like you won't believe. Had some light cardio after the workout played three games of 21 with my two lifting partners.

Coke
12-20-2007, 04:36 AM
Fine stuff overall bro.

offhegoes03
12-20-2007, 11:01 AM
nice job dave, numbers are looking really strong.

DGabe24
12-20-2007, 02:16 PM
Fine stuff overall bro.

Thanks man, getting there :cool:


nice job dave, numbers are looking really strong.

Yep, the 275 x 10 felt really solid, I'm sure when I get back to that exercise in 2 weeks I'll definitely go for like 295 - 305 for 10.

DGabe24
12-21-2007, 07:47 PM
December 21st
Time: Forgot to write it down


HS Incline - 125 x 11 (7 + 3 + 1)
Seated Military - 135 x 12 (8 + 3 + 1)
CGBP - 185 x 12 (7 + 2 + 3)
Weighted Pullups - 25 x 10 (6+ 3 + 3)
Rack Deads - 365 x 7
Rack Deads - 315 x 7
Stretch



Awesome workout, all the weight seems low to what I'm usual but I guess this is what insanely slow negatives will do. Workouts are going great, going to continue with this training.

Coke
12-22-2007, 06:36 AM
Slow negatives and paused reps are killer, good stuff there man.

offhegoes03
12-23-2007, 07:59 AM
the intensity is looking good man. these workouts seem brutal.

Stumprrp
12-23-2007, 08:28 AM
super workout, ive done the 1 set with 2 rest pause thing as well, its really nice.

DGabe24
12-23-2007, 11:49 AM
Slow negatives and paused reps are killer, good stuff there man.

Yeah, and I like that it requires you to channel all the intensity into one set to blast that muscle group. I'm lucky that intensity has been my favorite aspect of bb'ing since I start :evillaugh:


the intensity is looking good man. these workouts seem brutal.

Yeah, I sweat as if I was doing cardio by the end of some of these sets. I'm really enjoying the workouts though, and curious to see how my progress is in a few months.


super workout, ive done the 1 set with 2 rest pause thing as well, its really nice.

Yeah I'm loving it, with a close eye on overtraining I feel like my gains are going to be much better than my 5-day split.

DGabe24
12-24-2007, 10:44 AM
December 24th, 2007
Time: 10:25 - 11:15
Total: 50 minutes


EZ Curl Preacher RP 75 x 14 (9-3-2)
Wrist Curl RP 65 x 21 (12-6-3)
Standing Calves 200 x 8 + 4 (2 sets, had to rest)
Lying Leg Curl 120 x 13 (6-5-2)
Leg Press 360 x 8
WM for Leg Press 270 x 20
Stretch



Had planned on doing front squats, but unfortunately the shearing force on my knee just felt like someone stabbing a knife into it. My knee-cap had intense pain underneath it, so I opted for leg press. Next week leg I guess I'll put hack in for leg press since I can't use it twice. Other than that very happy with the workout, calves are coming along. Merry Christmas to everyone :)

Coke
12-26-2007, 05:46 AM
Good job throughout bro.

DGabe24
02-06-2008, 04:07 PM
Chest/Shoulder/Tri
Time: 11:05 - 11:38 Total: 33 minutes

Incline DB Press

75 x 8
90 x 7
95 x 5


Flat DB Press

80 x 8
80 x 7
70 x 7


HS Shoulder Press

90 x 4
80 x 7
80 x 5


Close Grip Bench

135 x 10
185 x 5
185 x 5


Dips

BW x 8
BW x 8



Had a solid workout, great intensity, and felt good to hit the weights hard again after my two week rest.

As far as diet goes, I will continue bulking for the next 2-3 months until I hit about 210lbs.

Coke
02-07-2008, 05:42 AM
You getting up to 210lbs would be great...nice push day sets in the mix dude.

DGabe24
02-07-2008, 02:55 PM
You getting up to 210lbs would be great...nice push day sets in the mix dude.

Yeah, I actually did a mini-cut of about 6lbs, was really unhappy that I didn't have the usual ab definition. I'm back up to 194-195ish and I'm more vascular and ripped than I've been in months. I skipped post a lot of workouts, and stopped DC because I just don't feel my CNS was ready for that type of training.

DGabe24
02-07-2008, 02:57 PM
Back/Bi/Forearms
Time: 10:55 - 11:34 Total: 39 minutes

Pullups

BW x 8
+25 x 8
+35 x 4
+25 x 6


BB Rows

185 x 10
205 x 10
225 x 10


BB Curls

Bar x 15
65 x 10


Straight Bar Cable Curls

70 x 10
70 x 10


Another solid workout, slow negatives on the pullups and strict form on rows. Things are definitely moving in the right direction.

Coke
02-08-2008, 05:21 AM
...Things are definitely moving in the right direction.

No doubt man, clearly in a nice stride as of late.

DGabe24
02-10-2008, 08:41 PM
No doubt man, clearly in a nice stride as of late.

Yeah, sure wouldn't mind keeping this pace up :)

DGabe24
02-10-2008, 08:43 PM
Legs


Squats

225 x 8
275 x 6
275 x 6


SLDL

185 x 10
205 x 10
235 x 10
235 x 10


Calf on Legpress

400 x 12
400 x 12



Was a pretty solid workout, the squats are going to get much heavier but this was my first time squatting since the 2 week break, and didn't want to get too crazy.

Coke
02-11-2008, 05:46 AM
Fine effort for leg day dude.

DGabe24
02-11-2008, 05:57 PM
Fine effort for leg day dude.

Yep, I can probably do 275 for 10ish reps. This muscle toward my upper quad, where my leg meets my hip has been getting extremely tight when I left. I went to trainers they said I may have strained it, but that was like 3-4 months ago...i dunno what to do at this point.

cphafner
02-11-2008, 08:06 PM
looks like things have been going well. Nice job on the squats.

DGabe24
02-25-2008, 01:25 PM
Date: 2/12
Chest/Tri

Flat BB
225 x 5
225 x 4
185 x 9

Inc DB
65 x 8
75 x 5
75 x 7

CGBP
115 x 5
185 x 5

DB Flies superset w/ Dips
40 x 10 --> BW x 5
30 x 8 --> BW x 3



Date: 2/13
Back/Bi

BB Rows
225 x 8
245 x 8
225 x 8

Pulldowns
140 x 8
160 x 4
140 x 6
150 x 10

Seated Cable Rows
140 x 8
140 x 8
140 x 8

WG Cable Curls
80 x 8
100 x 10

Close Grip Cable Curls
120 x 8



Date: 2/14
Legs

Squats
225 x 6
275 x 6
275 x 6
275 x 6

SLDL
185 x 6
Back pump

*Lying Leg Curls*
*Calf Work*


Date: 2/18
Chest/Tri

Flat DB
75 x 10
90 x 6
100 x 6
100 x 5

45* Incline BB
135 x 6
155 x 5
165 x 5

CGBP
155 x 6
185 x 5
205 x 5

OH DB Ext.
65 x 6
75 x 6
80 x 5

Cable Flies
40 x 12
60 x 9

Tri Pushdown
90 x 12
110 x 10



Date: 2/19
Back/Bi

BB Rows
205 x 8
225 x 8
245 x 5
245 x 6

V-Bar Pulldowns
130 x 8
150 x 6
170 x 6

Trap Work
Curls
[/LIST]

Date: 2/20
Legs

Squats
275 x 6
295 x 5
315 x 3

SLDL
225 x 8
235 x 8
245 x 6

Calf Work
[/LIST]


Date: 2/22
Chest/Back

Inc DB
80 x 8
95 x 5
95 x 4

Weighed Pullups
25 x 5
45 x 4
35 x 5

These are all the latest workouts up to date. Some of the numbers were missing when I was rushing to finish the workout before the gym closed I must have forgotten to log my lifts. Anyway, I'm back to my old routine:

Monday-Chest/Tri
Tuesday-Back/Bi
Wednesday-Legs
Thursday-Off
Friday-Chest/Back
Saturday-Legs
Sunday-Off

As far as diet, I've decided to not worry about being so clean. I am determined to hit at LEAST 210+ lbs by the end of April. I cut up real easy, so any small fat gains won't concern me nearly as much as lacking muscle gains will.

Coke
02-25-2008, 02:10 PM
Carrying on in a big way to gain more muscle guy, numbers are looking tight.

cphafner
02-25-2008, 10:02 PM
great sessions Gabe

DGabe24
02-26-2008, 09:45 AM
Carrying on in a big way to gain more muscle guy, numbers are looking tight.


great sessions Gabe

Thanks fellas. Unfortunately I'm the weakest I've been in a while. I think a big problem was my water intake, I decided to go to the dollar store and buy some gallon jugs of water. This way I'll have something to refill instead of 16oz. bottles all day. This should help with some of the weight/strength loss. Also putting weight on, so I'm expecting numbers to go up for sure in the near future.

Stumprrp
02-26-2008, 10:03 AM
really strong legs and back dave!

DGabe24
02-26-2008, 10:29 PM
really strong legs and back dave!

Thanks stump, but the big numbers are soon to come :D


Unfortunately my pen died for my logging book the last 2 workouts, and i keep forgetting to replace it.

Monday was chest/tri, solid workout. Today was back/bi

Did something like this:


Weighted Pullups

BW x 10
+25 x 8
+45 x 6
+45 x 4


BB Rows

225 x 8
205 x 10
225 x 8
255 x 6
225 x 6
185 x 10


Some cable curl supersets with various grips

Then played some racket ball for like an hour or so. Workouts have been great lately.

Coke
02-27-2008, 06:26 AM
Nice workout sets followed by racquetball bro.

DGabe24
02-27-2008, 03:22 PM
Nice workout sets followed by racquetball bro.

Yup, was supposed to go super hard and heavy on squats today...but of course my knee is tight as **** from the racquet ball....sigh.

DGabe24
02-27-2008, 10:08 PM
Legs/Shoulders

Squats

225 x 8
275 x 10
315 x 4 *PR*
Stopped here, cause my knee is really tight from last night racquet ball

Push Press
135 x 8 (Military press , warm-up)
155 x 5
165 x 3 dropset - 135 x 3
Shoulders seem to be a bit weaker, but I was a little gassed from squatting.

SLDL
205 x 8
235 x 8
135 x 15

Leg Ext.
x 15
x 15

Calves on Leg Press
x 12
x 12


Another great workout, squats seem to be coming along. For some reason I had fallen into a bad habit of a narrow-stanced squat. Not only was I weaker, but this is NOT ideal for my knee. Widened it up tonight and things went much smoother.

I've decided to start working with more olympic/compound movements. Hang cleans, push presses, and snatches are all in the near future.

Coke
02-28-2008, 06:20 AM
Props on the squats PR Dave.

DGabe24
02-29-2008, 11:23 AM
Props on the squats PR Dave.

Thanks man.


For some reason, my knee is still really tight. Had a hard time sleeping last night, has been throbbing for hours the last few days. Reminds me of the bad days about a year ago, I'm not sure what's causing it. Going to start taking my joint supplements and throw in some Cissus, see if that helps any.

Today is chest/back.

DGabe24
02-29-2008, 08:08 PM
Chest/Back

Incline DB

85 x 10
90 x 6
85 x 6


Pullups

BW x 13
BW x 6


Decline BB

135 x 10
185 x 6
185 x 6
185 x 6


T-Bar

135 x 10
180 x 8
135 x 12


The weight wasn't all that heavy tonight, but my negatives were ridiculous. Some were over 4-5 seconds on the last reps. Had a great workout, muscles felt full and pumped.

Coke
03-01-2008, 08:35 PM
Good session man, like them negatives.

DGabe24
03-02-2008, 03:09 PM
Good session man, like them negatives.

Thanks man, tomorrow another chest/tri. Gonna hit up flat bb, see where I'm at on that.

Updated measurements, in inches:


Left Calf - 15.5
Right Calf - 15.5
Left Quad - 25
Right Quad - 25
Waist - 32.25
Chest - 41
Left Bicep - 15.75
Right Bicept - 15.5
Left Forearm - 13
Right Forearm - 13

DGabe24
03-03-2008, 07:33 PM
Chest/Tri

Flat BB

205 x 10
225 x 5
245 x 5
235 x 5


Inc DB

70 x 8
70 x 5
70 x 5


Cable Flies

x 12
x 10
x 12


CGBP

155 x 5
185 x 5
205 x 5


Dips

BW x 10
BW x 8


Rope Pushdown
60 x 10 dropset 50 x 8 dropset 40 x 6 dropset 30 x 10

Overall, a great workout. Chest really blew up, semi-happy with the strength. I'd like to throw a few more reps on the 245 , get it up to 10 soon.

Coke
03-04-2008, 06:14 AM
Ace chest and tricep training bro.

DGabe24
03-04-2008, 09:05 AM
Ace chest and tricep training bro.

I really wish my chest was stronger. I should be repping 275 in my opinion, but hopefully in due time. Luckily for me size is much more of a priority than strength.

DGabe24
03-04-2008, 10:34 PM
Back/Bi

Weighted Pullups

BW x 8
+25 x 8
+45 x 5
+25 x 5
BW x 9


BB Rows

185 x 8
225 x 8
225 x 8
225 x 8


DB Rows

75 x 10
75 x 10


Trap Work

BB Curls

45 x 10
65 x 8
85 x 6
45 x 5 wide grip, superset 45 x 5 inside grip


Somehow my weight is down. Luckily I just got 10lbs more of whey protein, milk protein isolate is in as well. I'm down to 190lbs, but I feel this is due to my stomach problems lately. Everything has literally been running threw me. Things seem to be back to normal and I'm hoping to be 200 within the next 7 weeks.

Coke
03-05-2008, 06:32 AM
Nice job overall guy.

Stumprrp
03-05-2008, 08:29 AM
excellent rows

DGabe24
03-05-2008, 09:08 AM
Nice job overall guy.


excellent rows

Thanks fellas, Just kinda sad my weight is down to 190.

***(BEWARE, disgusting details below)****










For the last few days, I've had the runs pretty bad. Pretty bad cases of diarrhea, and it's been green consistently (sorry for offering such a vivid image). Anyways, I really hope that's the reason for my weight dropping and that with the diet back on track it will shoot back up. I haven't had any whey in the last like 4 months, and finally bought some. I also picked up milk protein isolate for pre-bed. I think taking another 2shakes per day will help me hit around the 300g protein mark, and really leave my body no chance but to pack on some weight. ..... i hope :confused:

DGabe24
03-05-2008, 10:53 PM
Legs/Shoulders

Squat

225 x 8
295 x 5
315 x 5
315 x 4


Hang Cleans

135 x 5
155 x 5
185 x 1
155 x 5 + 1 press


Clean and Press

135 x 5
135 x 5
135 x 5


Front/Side/Rear Delt Raises

20 x 10
20 x 8


Supersetted w/

Calves on Leg Press

200 x 20
200 x 20


Another PR on squats, added another rep to 315. The clean work was really light but I'm going to work on form for a few weeks. I feel like the hang cleans, and maybe some snatches will help throw on some overall mass. The 185 I got he said I barely bent my legs at all..so I know I need some work :rolleyes:

Coke
03-06-2008, 06:01 AM
Solid lifting dude.

cphafner
03-06-2008, 09:16 PM
sorry to hear about the weightloss! Congrats on the squat pr.

DGabe24
03-07-2008, 09:41 AM
Solid lifting dude.

Thanks :)


sorry to hear about the weightloss! Congrats on the squat pr.

Yeah, it's getting really frustrating. Weights not a HUGE concern, neither is strength, but I know it would help my overall size which is my main concern.

DGabe24
03-07-2008, 06:27 PM
Chest/Back

Flat BB

225 x 5
245 x 5
255 x 3 1/2
225 x 5
225 x 6


BB Rows

225 x 8
245 x 8
245 x 8
225 x 8


Inc DB

70 x 10
90 x 5
70 x 10
85 x 5


Pullups

BW x 8
BW x 8
BW x 8



Feeling strong as ever, weight was 195.5 with sweats, t-shirt, shoes. Whatever, strength is up, f*** the scale.

Coke
03-08-2008, 09:11 AM
Damn good chest and back sets man.

DGabe24
03-08-2008, 10:29 AM
Damn good chest and back sets man.

Yeah, I was really pleased. I think this will help my confidence a little bit on the pressing movements, which will also help the numbers.

DGabe24
03-09-2008, 10:35 PM
Chest/Tri

Flat BB

225 x 5
260 x 3
225 x 5
245 x 4
185 x 9, 25sec rest, 185 x 6


DB Incline

75 x 6
75 x 7
75 x 5


Cable Crossovers

50 x 15
70 x 10, dropset, 50 x 10


CGBP

155 x 5
185 x 5
205 x 4


OH DB Ext.

60 x 10
70 x 10
65 x 8


Tri Pushdowns

100 x 10
100 x 10, dropset, 50 x 10


Pretty impressive strength. I was planning on hitting legs yesterday, but apparently they close @ 8 and not 10 :( Was pretty bad, internet was down, so I took my pre-workout got everything ready walked all the way to the gym and it was closed..ouch lol

Anyways I decided to push the week ahead a day, and I thought considering the facts the strength was pretty good. I had a solid chest day on Friday and still got some decent numbers today. For some reason I thought I did chest/back on Thursday, but it was Friday and now that I realized so I'm happy with the numbers I got.

Tomorrow is back/bi, and I'm going to start doing more sets for biceps than I used to, maybe 3 exercises 3sets each or something.

Coke
03-10-2008, 06:03 AM
Super flat benching considering you just did 'em a few days back.

Stumprrp
03-10-2008, 08:19 AM
260 x 3 is solid

DGabe24
03-10-2008, 11:35 AM
Super flat benching considering you just did 'em a few days back.

Yeah I was thinking the same thing, thanks man.


260 x 3 is solid

Not bad, I'm sure on a few more days rest I'll throw up 275 for about 3-5.

DGabe24
03-10-2008, 09:04 PM
Back/Bi

Weighted Pullups

+25 x 6
+45 x 8
+35 x 5


BB Rows (Thick Bar)

Underhand - 225 x 8
225 x 8
225 x 8


T-Bar Rows

90 x 12
160 x 10
135 x 10


BB Curls

45 x 10
65 x 10
65 x 8


Preacher EZ Curl

45 x 10
55 x 10
55 x 10
45 x 10


The +45 x 8 on pullups was a PR, but unfortunately my lifting partners said I'm looking skinnier than I used to. This really sucks, my strength is finally really going up and now I'm losing size? :confused:

I gotta stretch my stomach out or something, and start hitting the cafe as hard as I do the gym.

cphafner
03-10-2008, 09:14 PM
Back to back bench sessions? Nice pressing.

Bupp
03-10-2008, 09:14 PM
Very impressive back workout.

DGabe24
03-10-2008, 09:24 PM
Back to back bench sessions? Nice pressing.

Yeah I thought I did chest Thursday for some reason and since I couldn't squat saturday I just decided to push the whole week ahead a day. I dunno lol Was happy with the numbers though


Very impressive back workout.

Thanks for stoppin by man, I was decently happy with the pullups. The rows are usually 20-30lbs heavier though lol.

Coke
03-11-2008, 05:32 AM
If strength is going up, that's always a good sign - the size will come along once you start grubbin more.

DGabe24
03-11-2008, 01:02 PM
If strength is going up, that's always a good sign - the size will come along once you start grubbin more.

Hope youre right big man.

DGabe24
03-11-2008, 11:24 PM
Legs/Shoulders

Squats

275 x 10
275 x 10


Hang Cleans
Didn't record any numbers, still just practicing with 155, 175..keeping it light to work on form. Also did some cleans, and then push presses.

For some reason my partner said I'm just not exploding enough with my legs, and I'm cleaning with all my upper body. These olympic lifts are frustrating :(

Coke
03-12-2008, 06:00 AM
Great concentrated sets of high rep squats.

DGabe24
03-13-2008, 03:12 PM
Yesterday was an off day, today is chest/back.

cphafner
03-13-2008, 09:03 PM
thats a short and sweet session!

DGabe24
03-13-2008, 10:30 PM
thats a short and sweet session!

Yeah, I may hold off on hang cleans for a while, not sure. I think the impact just might be too much for my knee. Sticking to squats and push press might be a better....smarter idea.

DGabe24
03-13-2008, 10:40 PM
Total Time: 40 minutes
Total Working Sets: 15
Chest/Back

Flat BB

185 x 10
245 x 3
275 x 1
315 x failed (bad spot)
225 x 6


Pullups

BW x 10
+25 x 8
+25 x 7
BW x 9


Inc DB

75 x 10
95 x 6
85 x 7
70 x 8


BB Rows

245 x 8
245 x 8
275 x 8


Best chest/back workout yet. I really feel like I'll be able to hit 315 with a better setup, I'm not one for excuses but the kid who spotted me almost sent me off the left side of the bench on the lift off....

The 275 felt so light, I could probably grab 3-4 reps with it.

I'll plan on attempting 315 again either next week, or the week after when I'm with my usual lifting partners.

Coke
03-14-2008, 05:48 AM
Fine session throughout man.

DGabe24
03-15-2008, 11:14 AM
Legs/Shoulders

Hang Clean & Press

155 x 2 - Press x 6
175 x 1 - Press x 3


Hang Clean

135 x 8
135 x 8
135 x 6


Push Press

135 x 5
155 x 5


Partial SLDL

205 x 10
225 x 10
245 x 10


Front/Side/Rear DB Raises

20 x 5 x 5 x 5
30 x 5 x 5 x 5


Calves on Leg Press

400 x 12
400 x 12
200 x 12
200 x 12


Leg Extensions

x 15
x 15


Stretch

Great workout, hang clean form seems to be getting a little better, had some strong pressing.Wanted to take a workout off from squats, will hit them hard next week.

cphafner
03-15-2008, 11:17 AM
lifting smart is important! Take it from me! You'll get the 315 next time.

DGabe24
03-15-2008, 03:44 PM
lifting smart is important! Take it from me! You'll get the 315 next time.

Yeah be careful with that knee bro. I will get it next time.

cphafner
03-15-2008, 03:57 PM
Yeah be careful with that knee bro. I will get it next time.

for me it's the back.

DGabe24
03-15-2008, 04:59 PM
for me it's the back.

oh, someone I just posted for was there knee.

DGabe24
03-18-2008, 11:13 AM
March 17th
Back/Bi

Deadlifts

225 x 6
315 x 6
385 x 2


Pulldown

130 x 10
160 x 8
190 x 8
200 x 8


BB Rows

225 x 8
225 x 10
225 x 10


HS Hi Rows

70 x 10
115 x 10
160 x 10 dropset w/ 90 x 12


Pullups

BW x 10


BB Curls

65 x 10
65 x 10
65 x 10


Bicep Preacher Curl Machine

5 sets supersetted together


Trap Work


Well unfortunately, for some reason, I just wasn't focused on the deadlifts. Did a very sloppy pull on the first 385, and being the stupid, intense lifter I am
I decided to go for a 2nd rep. My legs were locked, and back was rounded...at first I thought it was just a back pump, but now it's Tuesday and I think I aggravated my herniated disc in my sacrum. Going to hit up some anti-inflams, chest/tri on Wednesday, and see if things improve. These pains going down my right quad are getting annoying, reminds me of about 2 years ago when my back was even worse.

DGabe24
03-18-2008, 11:17 AM
Today is an off day, just going to relax, keep the diet in check, and stretch everything out a little bit.

Coke
03-19-2008, 05:33 AM
Resting up is the best thing to do for now, hope the back ordeal clears quick.

DGabe24
03-19-2008, 03:12 PM
Resting up is the best thing to do for now, hope the back ordeal clears quick.

It better, cause I'm squatting on friday and doing SLDL's lol.

DGabe24
03-19-2008, 03:17 PM
Total Time: 40 minutes
Total Working Sets: 19
Muscles: Chest/Tri

45 Degree Incline DB

70 x 10
85 x 6
90 x 5
80 x 6


Flat DB

80 x 6
80 x 10
80 x 9
80 x 9


Decline Cable Flys

45 x 15
45 x 20
45 x 25


CGBP

135 x 8
175 x 8
185 x 6


OH DB Extension

70 x 8


Scullcrushers

75 x 8
75 x 6
75 x 6


Rope Pushdown

50 x 20


Really solid workout, vascularity is great, looking better and leaning out..things are coming together. Hope Fridays leg/shoulder day goes this well.

Coke
03-20-2008, 05:36 AM
Push day effort is tight guy.

DGabe24
03-24-2008, 01:52 PM
Legs/Shoulders

Hang Cleans

135 x 5
135 x 5
155 x 5
175 x 5
175 x 5


Squats

225 x 5
275 x 6
295 x 6


Push Press

135 x 5
165 x 5
135 x 6


SLDL

205 x 10
225 x 10
225 x 10


Front/Side/Rear DB Raises


25 x 5
25 x 5


Calves on Leg Press

275 x 12
275 x 12
275 x 12


Another great workout, got the hang cleans down, squats felt super light.

Today is chest/tri, going to workout around dinner time, be back later with updates.

DGabe24
03-24-2008, 07:53 PM
Total Time: 55 minutes
Total Working Sets: 20
Muscles: Chest/Triceps

Flat BB

185 x 8
225 x 8
255 x 4
225 x 4 dropset 155 x 6


Incline DB

75 x 10
85 x 4
70 x 8


Decline Cable Flies

40 x 15
40 x 20
40 x 15


CGBP

185 x 5
195 x 4


OH DB Ext.

70 x 10
75 x 7
65 x 7


Random rope tricep work


Decent workout, strength wasn't all there...now that I'm back at school I really need to focus on my diet and keep the weight up.

Coke
03-25-2008, 06:19 AM
Nice and varied training man, solid workout(s).

DGabe24
03-28-2008, 11:06 AM
Total Time: 70 minutes
Total Working Sets: 23
Legs/Shoulders

Hang Cleans

135 x 5
155 x 5
185 x 5


Squats

225 x 5
275 x 5
295 x 5
295 x 5
295 x 5


SLDL

225 x 10
225 x 10
225 x 10


Seated Military

135 x 8
185 x 6
185 x 4


Front/Side/Rear Raise Superset

20 x 8
20 x 8


Calves in Leg Press

400 x 12
400 x 12
400 x 12


Lying Leg Curls

130 x 10
145 x 8


Leg Extensions

130 x 15
145 x 20




Chest/Tri

Flat BB

185 x 8
225 x 8
235 x 6
245 x 4
275 x 2


Incline BB

185 x 4
155 x 6
155 x 7


Flat DB

80 x 6
70 x 9
70 x 9


Incline DB

70 x 6
70 x 7
60 x 7


Cable Crossovers

70 x 15
90 x 8
90 x 7


BB Skullcrushers

95 x 8
95 x 8
95 x 6


Rope Pushdowns

4 sets


V-Bar Tricep Pushdowns

3 sets


Dips

BW x 6
BW x 9
BW x 10



My new training partner is insane. We barely rest between sets, and on chest day he tears me apart. The kid weighs 210 and was repping 365 on flat bench..oh well...I got him on leg day :evillaugh:

I think I was tucking my elbows too close to my sides on bench, so hopefully next chest day I'll be repping 275 for 4-5 reps.

DGabe24
03-30-2008, 12:34 PM
Total Time: 40 minutes
Total Working Sets: 21
Muscles: Back/Biceps

BB Rows

225 x 6
245 x 6
265 x 6
265 x 6
245 x 6
225 x 8


T-Bar Rows

135 x 10
170 x 8
170 x 8


Pulldowns

130 x 8
160 x 8 dropset 120 x 8


Pullups
BW x 4 (lol dead)


BB Curl (alternating wide/close grip)

65 x 8
65 x 8
65 x 8
65 x 8


EZ Bar (alternating inside/outside grip)

75 x 8
75 x 8
75 x 8
75 x 8
75 x 8
75 x 8


Reverze EZ Curl

45 x 8
45 x 12


Another pretty insane workout, vascularity is great, strength is on its way up, things are going good. Goal is 210 by the end of May, then cut down till the end of July, then bulk up for the rest of the year :cool:

cphafner
03-30-2008, 12:42 PM
good job Gabe. Sounds like a good workout partner. Actually sounds a lot like the moose I work out with.

Coke
03-31-2008, 05:50 AM
My new training partner is insane. We barely rest between sets, and on chest day he tears me apart. The kid weighs 210 and was repping 365 on flat bench..oh well...I got him on leg day.

Awesome ***** with the new training partner...damn good rowing sets dude.

DGabe24
03-31-2008, 06:29 AM
good job Gabe. Sounds like a good workout partner. Actually sounds a lot like the moose I work out with.

Yeah man, really helps lifting up again like I used to with my partners before they had to start lifting with the team again for spring ball.


Awesome ***** with the new training partner...damn good rowing sets dude.

Thanks man, back is definitely getting stronger. I do them sort of like Yates rows, instead of being so bent over towards a 45 degree angle, i hit them more on like a 20 degree angle and almost slide the bar up my quads.

DGabe24
04-01-2008, 05:59 PM
Muscles: Chest/Tri

Flat BB

225 x 5
245 x 5
275 x 3
225 x 4


Incline BB

135 x 8
155 x 8
165 x 6
185 x 4


Flat DB

75 x 8
75 x 10
75 x 8


Cable Crossovers

90 x 6
80 x 8
70 x 10
60 x 12


Tri Pushdowns

x 12
x 10
x 10
x 12


CGBP

155 x 5
175 x 5
195 x 5



Chest is definitely getting stronger...somehow my weight is the same, despite the food I've been eating lately (chinese buffets, 6 pancakes at like 11pm, dominoes pies..)

Was going to hit back/bi today but I'm going to take off. Tired, and back feels a little tight, with some small spasms, rather just hit it hard on Thursday when I do Chest/Back and throw in Biceps.

DGabe24
04-07-2008, 03:12 PM
April 2nd
Legs/Shoulders

Hang Cleans

155 x 5
175 x 5
185 x 4


Squats

225 x 5
275 x 5


Hack Squats (feet 4 inches apart)

180 x 8
230 x 8
180 x 8


Leg Press

200 x 10
200 x 12
200 x 12


Calves on leg Press

290 x 12


Seated Military

135 x 6
155 x 5
175 x 5
175 x 5





April 4th
Chest/Tri

Flat BB

185 x 10
225 x 7
245 x 5
275 x 3
225 x 5


Incline BB

155 x 5
175 x 5
175 x 5
155 x 5


Flat DB

80 x 10
90 x 7
90 x 6

Crossovers

80 x 10
70 x 12
80 x 7


CGBP

155 x 5
155 x 5
175 x 5
205 x 4 dropset with 135 x 6


Tri Pushdowns

110 x 15
140 x 8
100 x 8


Chest/tri again today, starting over on the routine. Been eating a ton, really hoping for a strong day.

Coke
04-08-2008, 06:04 AM
Good job with the training and eating for that matter...pack the food in man.

DGabe24
04-08-2008, 03:50 PM
April 7th
Muscles: Chest/Tri

Flat BB

185 x 6
225 x 5
245 x 5
275 x 4
275 x 4
225 x 5


Incline BB

155 x 8
185 x 5
185 x 5


Flat DB

80 x 11
100 x 8
100 x 6 (pause pressed)


Incline DB

80 x 10
80 x 7
75 x 6


Tri Pushdown

x 12
x 12
x 10


Rope Pushdown

x 10
x 10
x 8
x 8


Dips

BW x 15
BW x 10


Strongest I've ever been on bench. Back/bi today...weight is going up, really hitting the bulk hard. Results are great. Partner got 315 x 4 on incline at 212 lbs... :mad: oh well, I'm still gettin a lot stronger from lifting with him.

ddegroff
04-08-2008, 04:08 PM
Bro your numbers have exploded since I was in here last. Awesome work bro!

DGabe24
04-08-2008, 05:50 PM
Good job with the training and eating for that matter...pack the food in man.

Yeah, been really throwin down every piece of food I can get my hands on.


Bro your numbers have exploded since I was in here last. Awesome work bro!

My partner was really impressed as well, hopefully the back and leg numbers are up as much as well! Thanks for stoppin by.

DGabe24
04-08-2008, 09:12 PM
Muscles: Back/Bi

BB Rows

225 x 12
275 x 8
275 x 6
225 x 10


Pullups

+45 x 5
+45 x 5
BW x 12
BW x 10


DB Curls

35 x 8
35 x 8
35 x 8

Hammer Curl on Incline Bench

35 x 8
35 x 6
40 x 8


EZ Bar

65 x 10
65 x 10
65 x 10



Weight is up to like 196. Again I'm reaching PR's almost every workout. Looking bigger than ever, solid vascularity.

DGabe24
04-08-2008, 09:15 PM
Here's just a quick pic, give you guys an idea what I'm lookin like :p

http://i77.photobucket.com/albums/j78/DGabe24/DSCN1667.jpg

cphafner
04-08-2008, 09:27 PM
damn dude, back is looking solid!

DGabe24
04-08-2008, 10:04 PM
damn dude, back is looking solid!

Thanks man...gettin there.

Where you at in Jersey again??

Coke
04-09-2008, 06:09 AM
That's a great shot bro.

DGabe24
04-09-2008, 09:10 AM
That's a great shot bro.

Thanks man...I used to neglect biceps and rely on the heavy back movements to build them, but now I'm giving them a lot more attention and hopefully it will bring the arm size up.

ddegroff
04-09-2008, 02:01 PM
Lookin' solid in that pic bro! Back numbers look just as insane.

Are you still playing soccer or is that over with now?

DGabe24
04-09-2008, 04:16 PM
Lookin' solid in that pic bro! Back numbers look just as insane.

Are you still playing soccer or is that over with now?

Thanks man, back seems to be my strong point..wish my chest was close to it in size/strength :(

To be honest man, if I never got injured and went to one of the D1 schools offering..I would without a doubt be playing. Unfortunately, dealing with the cards I'm dealt, I'm at a D3 school and loving bodybuilding. Soccer was never a passion of mine like basketball and bodybuilding, so I don't feel it's worth the risk of another injury at a small time D3 school.

DGabe24
04-09-2008, 08:04 PM
Total Time: Roughly 50 minutes
Muscle Group: Legs

Hang Clean Warmup

135 x 5
185 x 2


Squats

225 x 5
275 x 5
315 x 5
275 x 10


Close-stance Leg Press

400 x 12
400 x 12
400 x 8 (3-4 sec negatives)


Lying Leg Curls
x 12
x 8

Legs were shot...second consistent leg workout in a row that I literally fell down stair by stair and held onto the railing.

Coke
04-10-2008, 05:56 AM
Awfully intense leg day guy.

DGabe24
04-10-2008, 11:43 AM
Awfully intense leg day guy.

Yeah, I always seem to be able to hit those wheels hard.

Today is chest/tri...we'll see what I can do :evillaugh:

DGabe24
04-10-2008, 08:38 PM
Muscles: Chest/tri

Flat BB

185 x 8
225 x 5
275 x 1
315 x 1 (got slight stuck 3-4inches off chest, then threw it up easy)
225 x 5
225 x 7


Incline DB

185 x 6
185 x 6
185 x 6


Flat DB
100 x 6
100 x 6
100 x 6

CGBP

185 x 5
225 x 3
185 x 5


Tri Pushdowns
x 14
x 12
x 10


Underhand Tri Extensions

x 8
x 8
x 8



Strength is still going up almost every workout...VERY curious to see where I'll end up at the end of the year. Weight, physique, vascularity, strength, are all very very solid right now..things are good :cool:

Coke
04-11-2008, 05:45 AM
No doubt man, doing damn good.

DGabe24
04-14-2008, 08:12 PM
April 12
Muscles: Chest/Back

Pullups

BW x 12
+45 x 6
+45 x 7
BW x 12


Flat BB

225 x 6
275 x 2
225 x 8
225 x 8


BB Rows

225 x 10
245 x 10
265 x 10
225 x 10


Calves on LP

x 15
x 15
x 15




April 14th
Muscles: Chest/Tri

Flat BB

225 x 6
245 x 6
275 x 3
225 x 8


Incline BB

185 x 5
185 x 5
185 x 5


Flat DB

100 x 6
100 x 7


Crossovers

x 10
x 10
x 14


Tri Pushdown

x 10
x 10
x 10


Rope Pushdown

x 10
x 8
x 10



Looking larger, vascularity still there, weight is staying solid, and slowly going up. Strength is definitely increasing...really happy with the progress, and I'd be very happy to keep it up for the rest of 08'.

cphafner
04-14-2008, 08:14 PM
Things are looking great Gabe. Bench is strong! I'm in Hoboken.

DGabe24
04-14-2008, 09:07 PM
Things are looking great Gabe. Bench is strong! I'm in Hoboken.

oh nice..I'm Passaic county :cool:

go to school down south though (Rowan University, used to be Glassboro State), like 30-40 mins from Philly.

ddegroff
04-14-2008, 09:46 PM
Pullups are looking strong, just like everything else. It's nice when the weight goes up but the fat doesn't!

DGabe24
04-14-2008, 10:18 PM
Pullups are looking strong, just like everything else. It's nice when the weight goes up but the fat doesn't!

Lol I don't know if I could put on fat...all my friends, mostly 240-295lbs, say I eat as much as them..and I'm barely putting on weight, it's pretty ridiculous.

Coke
04-15-2008, 05:49 AM
Solid sets throughout dude.

ddegroff
04-15-2008, 08:41 AM
Lol I don't know if I could put on fat...all my friends, mostly 240-295lbs, say I eat as much as them..and I'm barely putting on weight, it's pretty ridiculous.

I hate you and envy you at the same time, lol!

Now I know why your numbers are blowing up, lifting with guys that big must be huge motivation!

DGabe24
04-15-2008, 09:02 AM
Solid sets throughout dude.

I'm getting there :cool:


I hate you and envy you at the same time, lol!

Now I know why your numbers are blowing up, lifting with guys that big must be huge motivation!

Actually, I don't lift with them anymore cause spring ball started up, and they got practice 3 times a week (football).

I'm lifting with this kid who was on the football team, but not anymore cause he's transferring. He's 210, put up 430 with no arch and no bounce. :eek:

THAT..is why my numbers are blowing up lol :moon:

DGabe24
04-16-2008, 11:26 AM
Muscles: Back/Bi

Pullups
BW x 15
+45 x 7
+45 x 7
BW x 12

BB Rows
225 x 10
275 x 10
275 x 8

Hi-Row Pulldowns
x 10
x 10
x 8

Side Arm Lat Pulldowns
x 10
x 10
x 10, dropset x 6, dropset x 5

Bicep Work


Once another, another solid workout. Got a sore throat, and a little bit of a stuffy nose. Hopefully some vitamin C + cough drops will be enough lol.

Coke
04-17-2008, 05:38 AM
...another solid workout..

No doubt man, always in a nice groove in here.

DGabe24
04-17-2008, 10:51 AM
Muscles: Legs/Lower back :eek: lol

Deadlift

225 x 5
315 x 6
385 x 1
315 x 5
315 x 5
225 x 13


Leg Press

380 x 8
380 x 8


Leg Curls

x 10
x 10


(Yesterday's workout) For some reason my back doesn't stay straight on the 385 so I just said **** it. Was very very frustrating. Strength wise I could probably pull 405 for reps, but my form just isn't helping. Definitely working on this in the future.

Today is chest/tri.

DGabe24
04-17-2008, 08:34 PM
Muscles: Chest/Tri

Flat BB

225 x 5
275 x 4
315 x 1


Incline BB

205 x 5
225 x 5
225 x 5


Flat DB

100 x 8
100 x 7
100 x 7


Incline DB

85 x 8
85 x 7
85 x 7


Crossovers

x 10
x 8
x 4

Tri Pushdowns

x 12
x 10
x 10


Skull Crushers

x 8
x 8
x 8


Pullovers

60 x 8
60 x 8
75 x 8

Coke
04-18-2008, 05:54 AM
Solid lifts throughout dude.

ddegroff
04-18-2008, 09:09 AM
3 ppts on bench bro, nice work!

Focus on form and you'll be good with 4ppts on deads next time around.

DGabe24
04-18-2008, 11:19 AM
Solid lifts throughout dude.

Always appreciate the support big man.


3 ppts on bench bro, nice work!

Focus on form and you'll be good with 4ppts on deads next time around.

Yeah, I dunno why it's so hard for me. I have some really bad sticky points on heavier weights. I can get 275 for like 4-5 times, but 315 for one is tough :confused: :confused: :mad:

cphafner
04-19-2008, 10:11 AM
great benching! 315 is ace. Also looks like your deads have come a long way!

DGabe24
04-19-2008, 03:57 PM
great benching! 315 is ace. Also looks like your deads have come a long way!

Yea, I think I'll be pulling 405 in a month or two for some reps.

DGabe24
04-22-2008, 07:50 PM
Last two workouts were really intense, and .. intense :cool:

Yesterday was chest/tri, can get 225x8 real easy for 3-4 sets. Still haven't gotten 275 for 5, but that will come soon.

Today did some pullups, I'm pullin real good, tried BW+90 on pullups but couldn't get the first rep from the bottom.

I'll record the numbers for the rest of the week, just the last two workouts were really long so I can't remember them all.



I have to admit, my size/strength seems to be up. I'm going to completely ignore the scale for a while, and just rely on look/measurements/strength. Will probably be much better for the psyche as well.

Things are good

Coke
04-23-2008, 05:39 AM
Good stuff man, always on the improving end.

DGabe24
04-23-2008, 06:22 PM
Total time: (roughly) 50 mins
Muscles: Legs

Hang Cleans

135 x 5
155 x 5
185 x 3


Squats

275 x 5
315 x 4
225 x 10


Leg Press
290 x 12, calves x 12
290 x 12, calves x 12
calves x 10 (6 second holds at the bottom)


Leg Curls

x 10
stack x 6


Abs

Everything felt solid, 275 and 315 are feeling really light on squat. Next leg day I'm going to hit the squats harder.

Coke
04-24-2008, 06:11 AM
Sounds great, feeling strong and ready to move up again on the squats.

DGabe24
04-24-2008, 12:18 PM
Sounds great, feeling strong and ready to move up again on the squats.

Yeah either move up, or start messing around with different rep schemes.

I wanna see how crazy I can get...maybe 315 x 10, or like 5 sets of 275 x 10. Something like that lol

ddegroff
04-24-2008, 06:14 PM
Squats look great bro!

Great goals too, lol.

DGabe24
04-28-2008, 10:24 AM
Chest/tri today, was home for the weekend, had some great food and spent time with the family. Feel much more rested, runny nose/sore throat is much better.


Thanks DD :)

DGabe24
04-30-2008, 09:09 AM
Length: 100 minutes roughly
Muscles: Chest/Tri

Flat BB

185 x 6
225 x 5
245 x 5
275 x 5 (1 forced rep)
225 x 5
225 x 8
225 x 5
225 x 10 (2 forced reps)
225 x 8 (1 forced rep)


Incline BB

185 x 6 (1 forced rep)
225 x 5 (2 forced reps)
185 x 5

Flat DB
100 x 6
100 x 6
100 x 6

Incline DB

80 x 6
80 x 6
80 x 6


Incline Cable Flies

x 12
x 12
x 12


Tri Pushdowns

x 12
x 12
x 12

Rope Pushdown

x 10
x 10
x 8


Dips

BW x 18
BW x 15
BW x 12


Another crazy workout, strongest I've ever been. Definitely happy with progress and the direction everything is going in.

Coke
04-30-2008, 09:53 AM
Killer **** there, relentless with the benching sets.

DGabe24
04-30-2008, 05:40 PM
Killer **** there, relentless with the benching sets.

Thanks man...can't wait to get these last 2 weeks of school over with. :(

ddegroff
04-30-2008, 08:56 PM
Throwin' around 225 like it's nothing. Great work bro!

How was your first year of college?

DGabe24
05-01-2008, 12:44 AM
Throwin' around 225 like it's nothing. Great work bro!

How was your first year of college?

Awesome man...still surviving. Its 2:44 in the morning, and I jsut typed of 5 pages haha, got like 2-3 more pages to type by 9:25. Procrastination at its finest.

DGabe24
05-01-2008, 05:43 PM
Time: Roughly 40 minutes
Muscles: Legs

Squats

225 x 8
275 x 5
315 x 3 (no spot, real easy)
275 x 5
225 x 8


Hang Clean and Press

135 x 4 x 4 presses
155 x 4 x 4 presses
135 x 4 x 4 presses each clean


Leg Press

400 x 6
400 x 6
400 x 8


Leg Curls

x 10
x 10


Ate way too much food close to my workout. Didn't feel great, strength was good though. Happy with how light 275 and 315 are feeling, with a better pre-workout nutrition set up, and a spotter I'll be expecting big things over the next few months.

Coke
05-02-2008, 06:10 AM
Smooth training with the squats and all bro.

DGabe24
05-02-2008, 04:52 PM
Smooth training with the squats and all bro.

Thanks man, next few leg workouts will be much more intense though...so get ready :cool:

DGabe24
05-04-2008, 11:31 AM
Time: Roughly 40 minutes
Muscles: Back Bi

Pullups

BW x 15
+25 x 8
+45 x 6 dropset, BW x 5


BB Rows

225 x 8
245 x 8
265 x 8
225 x 10

Pulldowns

x 8
x 8
x 10


Rope Hi-Rows

x 20
x 15
x 10


BB Curls

x 8
x 6
x 10


EZ Bar Cable Curls

x 8
x 8


Today is legs, gonna mix it up with exercise selection.

Coke
05-05-2008, 06:01 AM
Solid pull day session dude.

DGabe24
05-05-2008, 07:59 PM
Muscles: Chest/Tri

Flat BB
225 x 6
225 x 5
(bad shoulder pain)

Hammer Strength Bench Press

180 x 10
180 x 10
180 x 8
135 x 12
180 x 7
180 x 7
180 x 8
180 x 6
180 x 6
180 x 6


Pec Deck

x 8
x 8
x 10
x 10
x 8


Tri Pushdown

x 20
x 15
x 14
x 12


Ez Bar Pushdown

x 15
x 15
x 12
x 12


Endurance felt really good today on the hammer strength, happy that it took so long for my reps to start falling.

cphafner
05-05-2008, 08:03 PM
workouts are looking good. What's up with the shoulder pain? New pain?

DGabe24
05-05-2008, 09:53 PM
workouts are looking good. What's up with the shoulder pain? New pain?

yes...extremely new. I'm still hoping it's because I slept on it wrong or something.


I have some joint support supplements, and what not. I expect this to be gone by tomorrow morning to be honest lol

DGabe24
05-08-2008, 01:59 PM
Time: 30-40 minutes (intense enough? lol)
Muscles:Legs

Squats

225 x 8
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
225 x 8


Leg Press to Calf Press

200 x 12 x 10
200 x 12 x 14
200 x 20


Done. Killed the legs with two simple movements, life is good :cool:

DGabe24
05-08-2008, 05:17 PM
Muscles: Chest/Tri

Flat BB

185 x 8
225 x 8
275 x 5
315 x 1
225 x 10


Incline BB

185 x 5
185 x 5
185 x 5


Incline Cable Flies

x 10
x 10
x 10


Skull Crushers

x 10
x 10
x 10


Pushdowns

x 10
x 10
x 10
x 8
x 8
x 8



Got 315 finally on bench, felt good :cool: Still very happy with how things are going, was a stressful week but managed to avoid skipping any beats in the gym.

Post-workout today was 3 pieces of chicken parm with pasta ;)

Coke
05-09-2008, 05:51 AM
Great job with the squats and bench presses.

ddegroff
05-09-2008, 12:51 PM
Killer Squat session!

Strong work bro!

DGabe24
05-09-2008, 10:08 PM
Great job with the squats and bench presses.

Gettin there. Going to work on bumping the weight up, now that I'm home I hope I can find another lifting partner to keep pushin me.


Killer Squat session!

Strong work bro!

Thanks dd.




At the end of this month, I start my first cut EVER. I'll hopefully be around 205. Cutting for 2 months, as shredded as I can be :cool:

DGabe24
05-13-2008, 09:34 AM
Muscles: Chest/Tri

Flat DB

60 x 10
80 x 12
95 x 8
115 x 3
90 x 8


Incline DB

185 x 6
225 x 4


Flat BB

185 x 10
185 x 9


Hammer Strength Incline

180 x 8
180 x 9
180 x 13


CGBP

185 x 8
185 x 6
185 x 7


Tri Pushdowns

x 10
x 10
x 6



Was the first workout at the gym I signed up to at home (Spa23). I really like this place, they have racquetball and a pool as well. I am expecting big things out of myself for the summer. Plus unlike my gym at school....I can finally drop the weights. Which means deadlifting, and heavy dumbbell work...woohoo! :cool:

Coke
05-13-2008, 10:17 AM
Fine push day guy, not messing around.

DGabe24
05-13-2008, 01:27 PM
Fine push day guy, not messing around.

Thanks coke, hopefully some hard summer training will really get the size and numbers up :cool:

killxswitch
05-13-2008, 05:42 PM
Lots of volume in here, looking real strong.

DGabe24
05-14-2008, 01:19 PM
Lots of volume in here, looking real strong.

thanks for stoppin by man. I'm looking to maybe start hitting the 8-12 range for the next two months while I cut. Help build up my muscle endurance as well.

DGabe24
05-14-2008, 01:22 PM
Muscles: Back/Bi

Pullups

BW x 10
+25 x 8
+45 x 5 , dropset BW x 5


Hammer Strength Row Pulldowns
(weight is how much, per side)

90 x 10
115 x 8
90 x 10


BB Rows

225 x 8
225 x 10
225 x 8

Preacher Curl Machine

x 10
x 15
x 15
x 12
x 10


Trap Work

5 Mins on the Speed Bag

Abs


Really felt it in my back. Did really strict movements, and concentrated on mind-muscle connection really hitting the back. Biceps were relatively hard, I always have problems with my forearms burning/tightening up and it takes forever for me to get my biceps tight.

Strength is feeling good. Two more weeks to put on some weight, then it's time to start cutting till the end of July :cool: My first cut ever woohoo!!

Coke
05-15-2008, 05:35 AM
Way to work on that big back man.

DGabe24
05-15-2008, 08:19 AM
Way to work on that big back man.

Yea, I am a big fan of hammer strength machines. So I'm really pumped this gym has them, will be hitting them hard over the next few months.

I just wish I was able to hit 205-210 like I set out to, before I cut.. :( I just can't break this 196-197 barrier. I even stopped eating so cleanly to get the calories in. I was having like 2 chicken cheesesteaks at 10pm, and then a dominoes pie around 12pm-1pm and still wouldnt put weight on.

DGabe24
05-15-2008, 03:08 PM
Time: Roughly 40 minutes
Muscles: Legs

Hang Cleans
1
35 x 5
155 x 5
175 x 4

Squats

225 x 8
275 x 8
295 x 5
225 x 10


Sumo Leg Press

200 x 15
200 x 15


Calves

x 15
x 12
x 12


25 mins , low intensity, on bike

Squats felt super light. As soon as I did the first rep of 275 I knew it was going to be a good day. These numbers, when I get a spotter, are due for a +25 lb increase :cool:

ddegroff
05-15-2008, 07:21 PM
Sick weight your throwin' around in here. I'm impressed your at 197lb. That's some good work.

Man your program looks solid. I would say add some more volume. How often do you lift each workout, what's your schedule? How often do you do negitives, etc?

I'm curious, your eating a ton so cals probably isn't the main issue.

Coke
05-16-2008, 05:49 AM
Squats are looking strong dude.

DGabe24
05-16-2008, 09:22 AM
Sick weight your throwin' around in here. I'm impressed your at 197lb. That's some good work.

Man your program looks solid. I would say add some more volume. How often do you lift each workout, what's your schedule? How often do you do negitives, etc?

I'm curious, your eating a ton so cals probably isn't the main issue.

Well for the last 2-3 months I was working out six days a week with my partner.

Chest/tri, back/bi, legs, repeat. With sundays off.

I have my own routine that I was using prior to that which was treating me fairly good. I'm not anywhere near any serious plateaus so I would imagine it's safe to assume any relatively decent workout would work just fine for me assuming diet and rest is in check.

The routine goes:

Monday - Chest Tri
Tuesday - Back Bi
Wednesday - Legs Shldrs
Thursday - Off
Friday - Chest Back
Saturday - Legs

Calves/abs done 3-4 times a week.

Everyday for breakfast I've been having like 1100 cals in just the first meal of the day. It's really frustrating to be honest, but now that I am home I think the weight is actually coming on since everytime I get hungry I only have to walk to the kitchen, not all the way to a cafe somewhere.

As far as negatives, I'll do them on random sets. Pullups, leg presses, etc. They're usually incorporated in a few sets in every workout.

Thanks for the compliments btw, I'm pretty happy with the weight as well. I go ATG on all the squats, touch chest on bench with no arch / bounce, so I can proudly say the form is strict with everything. We all know a big ego keeps you from getting big :cool:


Squats are looking strong dude.

I'm getting there, got a long ways to go before I start touchin Coke weight ;)

ddegroff
05-16-2008, 01:19 PM
Sounds good man. I figured everything was in check. I was just trying to find something to help. I like that lay out that your doing now. All I would say is possibly add more volume. For example last leg day add another set of leg press, etc. It sounds like you'll be able to eat more now so that may still be the problem. See how it goes. If your still not gaining weight I would definitely add more volume.

DGabe24
05-17-2008, 09:35 AM
Sounds good man. I figured everything was in check. I was just trying to find something to help. I like that lay out that your doing now. All I would say is possibly add more volume. For example last leg day add another set of leg press, etc. It sounds like you'll be able to eat more now so that may still be the problem. See how it goes. If your still not gaining weight I would definitely add more volume.

Sounds good, I'll definitely do that, thanks for the tip man.

DGabe24
05-17-2008, 09:38 AM
Muscles:Chest/Tri

Flat BB

225 x 7
255 x 3
255 x 6


Hammer Strength Incline

*weight per side*
90 x 12
115 x 6
115 x 6
90 x 8


Pullovers

60 x 10
75 x 8
75 x 8

Dips

BW x 15
BW x 15
BW x 20



Instead of chest/back, I did chest/tri. Today I'm going to do back/bi, because sunday I am in a racquetball tourney with my brother, so I figured I'd leave legs out till early sometime next week. Bench felt heavy, but I think it was just a few different things that messed me up. Only had one meal before I lifted, no spotter, new gym, etc. Next workout I better go back to repping 255 and 275.

Coke
05-17-2008, 09:49 AM
Nice chest and tricep workout man.

DGabe24
05-17-2008, 08:48 PM
Nice chest and tricep workout man.

Actually it was weak, but I'm just going to consider it a fluke.

DGabe24
05-17-2008, 08:52 PM
Time: Roughly 40 mins
Muscles: Back/Bi

BB Rows

225 x 12
245 x 10
265 x 8
285 x 6
225 x 8


Hammer Strength Row Pulldowns

90 x 12
115 x 5
90 x 8


Pulldowns

150 x 10

Hammer Strength Preacher Curls

45 x 10
75 x 6
50 x 12
45 x 8



Doubles racquetball tourney at 9am tomorrow, didn't want to kill anything so this was a relatively relaxed workout. Solid form, hit the muscles, but nothing off the chains like usual :cool:

Saw Iron Man last night, and Narnia Prince Caspian tonight. Narnia sucked, Iron Man rocked....nuff' said.

Coke
05-19-2008, 05:54 AM
Props on those rows, all else is well too bro.

ddegroff
05-19-2008, 08:48 AM
That's some serious weight on rows bro! Nice work!

How strict are they?

DGabe24
05-19-2008, 10:08 AM
That's some serious weight on rows bro! Nice work!

How strict are they?

It's more of a Yates row. I don't believe in bent-over rows (90 degrees). It's more of a 45 degree row towards my lower abs. Extremely strict though, and with straps of course.

ddegroff
05-19-2008, 12:49 PM
It's more of a Yates row. I don't believe in bent-over rows (90 degrees). It's more of a 45 degree row towards my lower abs. Extremely strict though, and with straps of course.

Yeah I'm with you on Yates row. Strict form is the best.

I'm even more impressed with those rows now, lol. Nice work!

DGabe24
05-19-2008, 01:40 PM
Yeah I'm with you on Yates row. Strict form is the best.

I'm even more impressed with those rows now, lol. Nice work!

Maybe i'll take a video or something in the future. I know how you feel sometimes you'll see some numbers and just be like...hmm BS lol

My back is my strongest by far unfortunately. Kinda getting tired of ppl seeing my back and thinkin I'm big, and then my little ass weak chest when I turn around :( Quite depressing

DGabe24
05-19-2008, 01:51 PM
Time: 50 minutes
Muscles: Chest/Tri

Flat BB

225 x 8
245 x 4
255 x 4
225 x 6


Incline DB

70 x 10
75 x 8
70 x 6


Crossovers

x 15
x 15
x 10


OH DB Ext

60 x 12
60 x 10
60 x 8


Hammer Skullcrushers

80 x 8
80 x 8
80 x 7


Pushdowns

x 15
x 15
x 15


Definitely a much better chest/tri workout than last time. Looking better, feeling stronger, just need a training partner damnit. I think I'm going to just start hitting the dumbbells hard and the hell with a partner.

ddegroff
05-19-2008, 09:22 PM
Definitely a much better chest/tri workout than last time. Looking better, feeling stronger, just need a training partner damnit. I think I'm going to just start hitting the dumbbells hard and the hell with a partner.

That's the problem, you need a spotter. DB's only get so heavy.

And I don't think it's BS Rows, I was just curious on how much English. Not like you gain anything from padded numbers. Keep up the strong work bro!

DGabe24
05-19-2008, 10:28 PM
That's the problem, you need a spotter. DB's only get so heavy.

And I don't think it's BS Rows, I was just curious on how much English. Not like you gain anything from padded numbers. Keep up the strong work bro!

The DB's go to like 150 I think. So it could be a while before I max them out :p Considering I only hit the 115's for like 3-5. lol

Coke
05-20-2008, 05:46 AM
Keeping the push day numbers tight bro.

DGabe24
05-21-2008, 06:00 PM
Time: 50 mins
Muscles: Legs

Hang Cleans

135 x 5
155 x 5
175 x 5


Sumo Deads

225 x 10
315 x 5
275 x 8

Leg Ext.

x 15
x 15


Ham Curls

x 15


Standing Calf Raises

x 10
x 10


x 10


Hang cleans felt good, got a horrible back pump so the deads weren't that heavy, but regardless was pulling all of them with ease. Hopefully it was just a back pump, and not my minor herniation in my lumbar. If so, might not be able to do deads anymore. 10 Days to start cutting!!!!

DGabe24
05-22-2008, 06:39 PM
Muscles:Chest/Tri

Flat DB

80 x 12
90 x 10
110 x 6
90 x 8


Incline Smith

155 x 15
185 x 10
205 x 8
225 x 6, dropset 155 x 8


Smith CGBP

135 x 10
135 x 20


OH DB Ext

60 x 12
60 x 9


OH Rope Ext

x 12
x 12


Decided to mix it up a little with the chest exercises. I must admit, I always looked down on the smith, but I really like it now. I am going to have some fun over the next few chest exercises, maybe do some 5 sec negatives with 315, etc.

(PS) I know it's 15lbs lighter than a BB.

Weighed in at 200.5, after working out, had t-shirt, shorts, and shoes on, but that's still the heaviest ever so I'm tickled silly with that.

Coke
05-23-2008, 05:55 AM
No doubt you put on more quality size this past year, props.

DGabe24
05-23-2008, 01:05 PM
No doubt you put on more quality size this past year, props.

I'm gonna post up some pics at the end of the month. We'll be able to see the progress over the last few months, and also how successful my cut was when I'm done.