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Lone Wolf
03-30-2011, 03:29 PM
I'm already 3 weeks into DT Training, and loving every day of it. I don't want to go back and post all of my numbers for the past 3 weeks, that would take too much time, and I've got food to eat and fish to catch. I will note, however, my ME movements went up every time
Incline bench press: W1/345, W2/355, W3/360
T-Bar Row: W1/315, W2/325, W3/330
Box Squat: W1/500, W2/505, W3/520

Lower back is still pretty weak after suffering a major injury in Nov '10, but I'm making a comeback.
Next Monday I'll update daily with all lifts and numbers.

Height: 5'10"
Starting weight: 212lbs
Current weight: 216lbs
Starting body fat: 11%
Current body fat: 11.4%

I'm following the outlined template provided in the DT article, with some minor mods. The next 9 week block will be my own design.

I'm hoping for a lot of feedback and motivation, and also accountability by keeping my journal on here for all to see. This is my first time doing this. I've always kept it private, but I figured I'd give it a shot. I hope you all enjoy!

Behemoth
03-30-2011, 07:25 PM
subbed

killxswitch
03-30-2011, 07:38 PM
I asked you about putting this up so it is only fair that I subscribe. Strong numbers so far, I am looking forward to seeing how you progress.

Lone Wolf
03-31-2011, 07:41 AM
Alright, I've got my workout ahead of me today at 6pm, and a rest day is definitely a great way to build anticipation to lift heavy and hard.

Exercise/ target weight to lift

Bench press 1x15/ 285
Flat DB press 2x15/ 105
Wide grip chin 2xFailure
Seated row 2x15/ 200
Barbell curl 2x10/ 100
Cable Curl 1x15/ 120
JM press 2x12 (still getting used to this movement)/ 145
DB overhead ext 1x20/ 70

This method is taxing, and it doesn't take much to blast certain muscles. I could normally do 135 for 20 reps on dumbell overhead extensions. But by the time I get to that lift, half of that does the job. I'll update my numbers after my workout tonight.

Coke
04-01-2011, 02:23 AM
Judging by the avatar shot, you've thrown much iron around over time...good luck with your new plans.

Lone Wolf
04-01-2011, 03:58 PM
Had a great day in the gym!
Bench press: 285x15
Flat dumbell press: 110x15 110x13
Wide grip chin: F@17 F@13
Seated rows: 200x15 200x14
Barbell curl: 100x10 100x10
Cable curl: 120x15
JM press: 145x15 145x15 (felt easy)
DB overhead press: 70x20

Finished off with some ab work. Getting ready to trash my legs in about an hour, will post results afterward. Thanks for reading!

Lone Wolf
04-01-2011, 06:46 PM
Damn those lunges are brutal! Here's today's numbers:

Leg press: 800x15
Glute ham raise: F@9 F@6
Walking barbell lunges: 155x20 each leg
Military press: 205x20 205x15
Seated side laterals: 25x15

Finished off with some abs and calves. Starting a new mini block on Monday. Time for some rest and fishing.

Coke
04-01-2011, 06:52 PM
Damn those lunges are brutal!

I thought you knew, that is one killer movement and you did 20 reps with 'em.

Looking impressive, repping out with big weights.

Lone Wolf
04-01-2011, 07:30 PM
I've always loved em, just always a brutal reality check lol.

Lone Wolf
04-04-2011, 02:56 PM
Time to lift! Starting a new mini block today, so pumped

Behemoth
04-04-2011, 03:10 PM
Good leg day up there. What's your diet like brian?

Lone Wolf
04-04-2011, 07:03 PM
I wouldn't quite call it a diet bro, haha. I make sure to get in a ton of protein, good clean carbs, and vegetables at every meal, about 4-6 meals a day. I somewhat cycle my carbs. I get the majority of my fats from fish oils, nuts, and cooking oils.

Lone Wolf
04-04-2011, 07:36 PM
Today was a weird day, felt pretty weak on a lot of my lifts. Every dog has his day I guess.

ME: 2 board bench press- 405lbs
RP: 2 board bench press- 325x8x2x2
Machine bench 2x20: 150x20 150x18
ME: barbell row (yates) 320lbs
RP: barbell row (yates) 255x9x3x1
1 arm cable row 2x20- 70x15 70x15
Skullcrushers/ pushdowns 2x10/15- 75/120x10/15 75/120x10/15 I've got some tennis elbow bullshit holding me back.
Preacher curl (ez bar)- 75x12 75x10
Lying cable curls to the forehead (new one for me) 1x15- 70x15

Finished it all off with some abs and calves. Looking forward to tomorrow, I absolutely crave that high that a brutal leg day gives me! Till tomorrow...

killxswitch
04-04-2011, 08:27 PM
Nice board work and everything else, doesn't look like a weak day at all. Tennis elbow sucks though.

Lone Wolf
04-04-2011, 09:08 PM
Thanks man. Usually I can get 405 for 3, and I was actually warming up still and got stuck at 405. It's not the number that I focus on though... its the resistance and progressive overload.



Bed time!

Lone Wolf
04-05-2011, 05:54 PM
Great leg day!

ME: Squats- 500
RP: Squats- 395x7/2/2
Single-leg leg press 2x15: 200x15 200x15 (definitely could have done more, but I was feelin a little loopy after rest pausing those squats)
Hyperextensions/ lying ham curls 2xfailure/15: 100/100xfailure/15 100/100xfailure/15u

Rest pausing squats put me into loopy state of mind, so when it came to the rest of my workout, I was out of it. Finished off with some ab work. Off day tomorrow, going fishing and relaxing.

Coke
04-05-2011, 07:20 PM
Damn dude, big leg day!!

killxswitch
04-06-2011, 06:35 AM
Very strong day of squatting, how long did you hold the pause?

Lone Wolf
04-06-2011, 07:43 AM
I take about 12-15 deep breaths, somewhere between 15-20 seconds.

Lone Wolf
04-06-2011, 12:14 PM
Well I know this is a journal, but I had to share... First double digit of the year! 11.2 pound bass!

killxswitch
04-06-2011, 12:39 PM
Ha ha is that a bass PR? Nice job.

Pausing 15 seconds during a squat sounds like torture.

Lone Wolf
04-06-2011, 01:41 PM
Haha, nav my bass pr is 18.7, but it's the first double digit of the year. I was pretty pumped. And ya bro, torture for SURE.

Lone Wolf
04-08-2011, 06:16 AM
Had a pretty good lift yesterday. Here's how it went...

Low incline dumbell press 2x15: 100x15 100x13
Dumbell clue 1x20: 40x20
Seated rows 2x20: 150x20 150x18+2 cheat reps to get 20
Overhead rows sitting on the ground 2x12: 200x12 200x12
Alternating dumbell curls 2x12: 55x12 55x10+2 cheat reps to get 12
Hammer curls 1x10 then run the rack: 40x10 35x8 30x6 25x9 20x8 15x10 10x10
Tate press 2x15: 55x15 55x15
Finished off with some abs.

Felt great afterward. Shoulder held up well and elbow didn't act up.

Leg day with some shoulders in there too. I have a feeling its going to be rough one since my legs are still trashed from Monday!

Lone Wolf
04-08-2011, 06:22 AM
How do I post pictures on this thread?

killxswitch
04-08-2011, 06:29 AM
Are the pics on the web or on your PC?

If they're on the web like on photobucket.com or something just click the icon to the right of the Bold, Italics, and underline buttons. It looks like a globe with a yellow rectangle with two small squares inside it. You can paste the address of your picture into the pop-up box and that's about it.

Lone Wolf
04-08-2011, 07:26 AM
I wanted to post pictures from my phone directly to the forum, but it won't let me. Didn't know if that was normal.

killxswitch
04-08-2011, 07:42 AM
Not sure about phones. Btw for pics I was wrong you have to click the button that looks like this: http://www.wannabebig.com/forums/images/editor/insertimage.png. I think you have to upload a pic to another website before you can post them here.

There are some instructions you can follow here: http://www.wannabebig.com/forums/faq.php?faq=vb3_reading_posting#faq_vb3_attachments

Lone Wolf
04-09-2011, 06:04 AM
Has a great day lifting yesterday, but man did I puke a lot!

Sissy squats 2xFailure: @27 @20
Stiff leg deadlifts 2x15: 275x15 (puke) 275x15 BARELY (puke)
Glute bridge 2x20: 135x20 135x20
Upright rows 2x20: 135x20 135x18
Side lateral raises 2x20: 35x20 35x17+3 cheat reps
Bent over lateral raises 2x15: 15x15 15x15

I've got a long relaxing week ahead of me, but I am already looking forward to Monday!

Lone Wolf
04-11-2011, 03:48 PM
It's about that time!

Lone Wolf
04-11-2011, 07:51 PM
Training went very well today. I've put on noticeable size over the past 4.5 weeks, so I decided to adjust my protien and carb intake. Made a hell of a difference. Here's how it all went down:

ME: 2 board bench: 455
RP: 2 board bench: 365x6x2x3
Machine bench: 200x20 200x20
ME: Yates barbell row- 335
RP: yates barbell row- 270x10x4x1
1 arm seated cable rows 2x15- 80x15 80x15
Skullcrushers/ pushdowns 2x10/15- 95/100x10/15 95/100x10/15
Preacher curls 2x12- 75x12 75x10
Lying cable curls to the forehead 1x15- 80x15

Finished with some abs and calves. Big leg day tomorrow!!! Woot woot!!!

killxswitch
04-11-2011, 09:00 PM
Serious push/pull session and I bet your arms were totally smoked at the end of that.

I have wanted to incorporate calf work lately, what would you suggest to someone with just a barbell and power rack (no gym membership)?

Lone Wolf
04-12-2011, 05:07 AM
All you really need is a step to perform standing calf raises, a partner to sit on your back for donkey calf raises, and sit down on something and put tour feet on a block and barbell across your quads close to your kneed for seated raises.

My arms were pretty jacked, more so after i blasted them directly. When it comes to chest and back, intention is key. For example, when I bench, my hands are placed about 2 inches outside of my chest, scapula locked back and down tight... and the entire phase of the lift, I squeeze inward on the bar, as if to try to make the bar shorter. I feel all of the weight in my chest, and little resistance in my tri's.

Lone Wolf
04-12-2011, 06:06 PM
Got my leg-day high going strong, so I apologize ahead of time if anything in this post makes no sense.

Alright, on with the good stuff. Great day in the DT world. Still making injury free progression and turning heads rest pausing big weight. Enjoy:

ME: Squat- 515
RP: Squats- 410x6x2x1
Single-leg leg press 2x15: 250x15 250x15 (BARELY squeezed out 15 with the left leg.)
Hyperextensions/ Lying ham curls 2xF/15- 110/90xF/15 110/90xF/14+1 forced rep.
Aaaaaand some abs.

Recovering, feeding the machine, and passing out for 8-10 hours HOPEFULLY. Thanks for reading and the continued motivation and support.

chris mason
04-12-2011, 06:17 PM
Great job with the program Lone! Nice to see you making good progress. Be sure to take the rest week.

Lone Wolf
04-12-2011, 07:59 PM
Thanks bro, and I love rest. Rest=growth.

LuNa
04-13-2011, 02:05 AM
Nice journal already moving big weight. Good luck with DT.

Time+Patience
04-13-2011, 01:14 PM
Definitely a journal to read! I'm a bit behind but everything looks awesome. I haven't read DT all the way through; I already subscribe to some of the methods it discusses.

I know Rory asked and you stated you don't follow much of a diet, but what amount of calories, grams or proteins, carbs, and fats would you estimate that you take in training days and non-training days.

Lone Wolf
04-13-2011, 02:02 PM
Thanks man, I appreciate the compliment!

As far as diet, if you want to call it that, it goes like this:

Lifting days:
Protein 325-436 grams
Carbs 370-436 grams
Fat is whatever finds its way in, but it mainly comes from my fish oil, nuts, and cooking oils.

Off days
Protein 327-436 grams
Carbs 218-327
Fat is the same as above.

Also on training days, my preworkout consists of a protein shake and 2 cups of cooked oatmeal, and post workout is another shake. My shake is 1 cup of milk, 1/2 cup egg whites, 1 scoop of protein powder, and I top it off with a little coffee creamer and water. Mighty tasty.

Lone Wolf
04-13-2011, 02:26 PM
Oh, and an important note that I want to add is I make all of my meals for the week on Sunday. My fridge is littered with tupperware containers. This definitely helps me be consistent throughout the week. I never measure calories, just grams of macronutrients.

Coke
04-14-2011, 02:29 AM
I make all of my meals for the week on Sunday. My fridge is littered with tupperware containers.

I do the same but only for about 4 days worth, it seems that after 5 days, savor in the food is gone.

Lone Wolf
04-15-2011, 09:49 AM
Yesterday's workout, short and sweet. In a rush....

Low incline dumbell press 2x15: 105x15 105x12
Dumbell flyes 1x20: 45x20
Seated rows 2x20: 160x20 160x19+1 cheat
Overhead row sitting on the ground 2x12: 210x12 210x10
Alternating dumbell curls 2x12each: 60x12 60x11
Hammer curls 1x10 run the rack: 45x10/35x10/25x10/15x10
Tate press 2x15: 60x15 60x15
Abs

Leg update tonight!!!!

Mark!
04-15-2011, 01:36 PM
I do the same but only for about 4 days worth, it seems that after 5 days, savor in the food is gone.

Same here, but it still looks packed because there are 8 containers there. 4 for me, 4 for my wife. And luckily I work 4 days a week, so it works out perfectly.

Nice work in here Lone.

Time+Patience
04-15-2011, 01:44 PM
This definitely helps me be consistent throughout the week. I never measure calories, just grams of macronutrients.
I tend to measure mostly by grams, but it's easy to convert the grams into how many calories that you take in.

Macro's just make for easier math! Rather than convert, but it's so routine now to do that mental math it's not too bad.

I think a lot of us can relate to a fridge full of tupperware containers.

Lone Wolf
04-15-2011, 02:15 PM
I know I'm taking in over 4,000 calories, but I never count em. In my opinion, calorie based diets are fad diets, and therefore inefficient. So many people are quick to tell me how many calories per day they eat. My response is always the same: "Where do these calories come from?" I either get a hesitation or a 'guess' answer. Counting macros is easier and a lot more efficient. But...that's just my belief. My clients dig the simplicity. Thoughts?

Lone Wolf
04-15-2011, 06:22 PM
Started strong, but burned out quickly. Another dog day. Still made some good progress though:

Sissy squat 2xFailure: F@31 F@19
Stiff leg deadlifts 2x15: 300x15 300x15 *TMI* almost shit myself. Bar to feet every rep, diggin deep.
Glute bridge 2x20: 155x20 155x20

Spent about 20 minutes puking and regaining focus. 10 gummy bears later:

Upright rows 2x20: 145x20 145x15
Side lateral raises 1x20: 40x20
Bent over laterals 2x15: 20x15 20x15

Rough sesh, but I got it done. 2 days off then back at it hard again on Monday.

Time+Patience
04-15-2011, 07:33 PM
I know I'm taking in over 4,000 calories, but I never count em. In my opinion, calorie based diets are fad diets, and therefore inefficient. So many people are quick to tell me how many calories per day they eat. My response is always the same: "Where do these calories come from?" I either get a hesitation or a 'guess' answer. Counting macros is easier and a lot more efficient. But...that's just my belief. My clients dig the simplicity. Thoughts?
Simplicity is key to lifting. It gets a bit easier for those that have been around the block. If you train others then that method can be beneficial, but some people need the specifics to be successful.

I think counting is more beneficial when losing weight then when gaining weight,. It can be very important to count the calories when getting to low levels of bodyfat. I usually try to keep with counting the macro's, but I'll look for the calorie totals each day now that I'm cutting and trying to get to a BF % of 5 or less.

Time+Patience
04-15-2011, 07:35 PM
Lifting days:
Protein 325-436 grams
Carbs 370-436 grams
Fat is whatever finds its way in, but it mainly comes from my fish oil, nuts, and cooking oils.

Off days
Protein 327-436 grams
Carbs 218-327
Fat is the same as above.

Also on training days, my preworkout consists of a protein shake and 2 cups of cooked oatmeal, and post workout is another shake. My shake is 1 cup of milk, 1/2 cup egg whites, 1 scoop of protein powder, and I top it off with a little coffee creamer and water. Mighty tasty.
When you are bulking I think this is the perfect way to approach things. On off days you can always eat less, it's a common, but useful protocol.

I am the same with counting aimming for a proteins and carbs gram amount when bulking.

I really like your approach to lifting.

Lone Wolf
04-15-2011, 08:53 PM
When you are bulking I think this is the perfect way to approach things. On off days you can always eat less, it's a common, but useful protocol.

I am the same with counting aimming for a proteins and carbs gram amount when bulking.

I really like your approach to lifting.

Thanks bro, I appreciate your input and motivation! I do agree that when dropping to low levels in bodyfat that calorie counting becomes more important. I myself have never cut down that low, never really needed to. I've never competed. I tend to stay between 10 and 14% all year long. Who knows though... maybe one day I'll hop on stage.

Lone Wolf
04-18-2011, 06:21 PM
Long story short... I bounce at a bar in town here and had a rough Saturday night, so Sunday was spent resting and icing all day, and eating didn't take place to much. Definitely paid for it today. Here you go:

ME: 2 board press 455 again
RP: 2 board press 365x4x0x1
Machine bench press 2x20- 200x20 200x20
ME: Yates style barbell row 345
RP: yates style barbell row 275x5x2x1
1 arm cable row 2x15- 90x15 90x14
Skullcrushers/ pressdowns 2x10/15- 105/110x10/15 105/110x10/15
Preacher curls 2x12- 95x12 95x7
Lying cable curls to the forehead 1x15- 90x15

Abs n calves then home to eat and sleep. Tomorrow is a new day, and its a SQUAT DAY!!!!

Lone Wolf
04-19-2011, 05:52 PM
One thing I have learned and hold very important to me is listening to my body...And today my body told me that it's time for a break. Energy level is crashing, strength diminishing, and everything aches. But its all good, this is what makes us grow and become stronger. I do believe that this situation at hand is the point of DT... push until the CNS says STOP. Taking the rest of this week and next off, focusing on rehab, recovery, and enjoying the outdoors a bit. I'll still be on here every day chatting and posting with the famiy though! Thanks for your time again!

Lone Wolf
05-01-2011, 11:32 AM
Hitting it hard tomorrow! Im back and raging!!!!

Lone Wolf
05-28-2011, 11:36 PM
Doc gave me the release. Finally recovered from surgery. Im starting a basic lifting routine Monday, and hopefully in about 6-8 weeks I can get back on good ol DT. Hopefully I haven't been forgotten about! Ill be posting my progress on a daily basis. Game face.

Lone Wolf
05-30-2011, 09:00 PM
Had a pretty good first day back. Did some incline bench, barbell curls, and cable pressdowns. Sure missed that pump. Current weight is 206. Goal weight is 225-230. Macro total: protein 325, carbs 441, fat 109.

Behemoth
05-30-2011, 10:06 PM
Welcome back Brian.

What kind of surgery did you have? I also was operated on a month ago for a labral tear in the shoulder, gonna be several more months before I can get back to it unfortunately.

And what bar over there do you bounce at?

Lone Wolf
06-05-2011, 11:40 AM
I had some work done on my left shoulder and elbow, all better now though. I bounce at Big Dogs here in East Palestine.
Today concludes my first week back at it hard! Weighing in at a solid 211.2 and maintaining about 15% body fat. Strength is low, but my motivation and determination is through the roof!

Lone Wolf
06-08-2011, 07:59 PM
Well, I think I need about 2 more weeks and im back on DT TRAINING!!!!

Coke
06-09-2011, 12:39 AM
Stay driven and positive man, it would be great to see you rebound and get into the 225lb range.

Lone Wolf
06-09-2011, 10:28 AM
Thanks man. The drive is in 6TH gear and pinned! 225 would be awesome, but my sights are set at 235! Can't wait to post my logs u again!