View Full Version : Big Dan's Road to 315 pounds Bulkz 4 LIfe

03-15-2005, 11:37 PM
Well A little background about myself. I have been lifting for 3 years exactly now. I started when I was 19 and was 6'4 180 since then I have bulked up to 250 naturally. Alot of time and dedication have gone into my transformation and since then I have been able to scare the sh*t out of the punks that picked on me in highschool. Especially since I wrestled heavyweight at my college this year, my first year ever wrestling. My inspirations are WWE, IFBB, and World's Strongest Man Competitions. Triple H being my initial and always motivating factor. I have had a few injuries since I started, my worst being last sept when I separted my shoulder on bench doing to much weight for too many reps. My bodyweight dropped to 230 during that time, but since then I've bulked all the way up to 250 at 14% BF. Here's my stats

Age : 22 on March 17
Ht. - 6'4
Wt- 250
BF%- 14

1.Todays workout was Shoulders, Traps, and Forearms.
I started off with standing shoulder military press
Warmup 135 x 20
185X 15
205X 10
225X 8
2.Then I moved to Side Raises 4X10 at 40 pounds
3.Then I moved to rear Delts raises 4X10 at 25 pounds
4.Then I moved to Shrugs on this Deadlift/Shrug Machine 7 Plates on each Side. Picture a hammer strength row machine that you can lift one arm at a time, or a hammer strength bench machine. 4 X10 at 7 plates on each side.
5. Dumbell Shrugs with 100's 4 sets of 15
6. Machine Shoulder Press at 150 for 4 X10 Supersetted with
7. Machine Side Raises at 130 for 4 X10
8. Burned out with cable side raises
9. Finished off with Arnold Press 4 sets of 10 with 55's. Shoulders were pumped and dead by then

Moved to Tri's
Warmed up with dumbell overhead press 85 pounds
Then I went to 95
Then to 105
THen finished off back out burnout with 85

2. Went to Tricep Pressdowns did 140 for 4X 14
3. Did One arm Pressdowns for 3X10 with 50 pounds
4. Did overhead machine presses 3X10 with 100 pounds
5. Dicked around with 2 sets of close grip bench but shoulder hurt.
6. finished off with 3 sets of one arm overhead press with a 35.

Moved to Forearms
1.Did forearms curls with the straight bar with 135 3 sets til failure
2. Some more dumbell work
3. reverse curls with straight bar.

Finshed in 2 hours felt pretty good although couldnt get a decent tricep pump today. Shoulder workout was nice. Trap workout was greaaaaaaat. Tomorrow is legs, I like legs.

Well another day.

-Big Dan

P.S. I don't believe in overtraining becuase my body has grown so much from my intense workouts. :evillaugh

03-15-2005, 11:39 PM
First post in your journal, merp merp

03-15-2005, 11:42 PM
wow, looking strong. Good luck with your way to 315

03-16-2005, 07:21 PM
Today's workout consisted of legs, I had to do them at the Y instead of at my school gym becuase they are rat bastards and closed the gym. Meanwhile at the Squat rack is some johnny pencil pusher sippin on his rat turd energy drink is talkin to some jag off on his cell phone taken up my sqaut room. Anyways, Here is the workout. I last did sqauts on friday with 405 and got it 25 times pyramided up til I about passed out. Then ON sunday did Deadlifts with 405 for 4 X 12, 10. So my lower back and hams felt it today. So I did 405 but it was way harder and so I did the following.

Leg Ext's
5 plate warmup
7 plates til failure
7 plates til failure
7 plates til failure

315 - 20times
405 8 times
405 8 times
405 8 times

Leg Press
4X10 @ 615
4X10 @ 615
4X10 @ 615
4X10 @ 615

Hack Sqaut
3plates on each side
3 X12

Calve Workout
Standing Calf Raises 315
4X 15

4 X 3 plates

Another Calf Machine
4 plates each side
4 X 10
Leg Workout was hard today, I was tired as dump today. No hotties to motivate, but I got the job done. Tomorrow is Back and Bi's maybe Traps too. Merp Merp
Big Dan

03-16-2005, 07:29 PM
Throw those jag offs out of the squat rack. They annoy the crap out of me. When I was deading today this pencil dick moron walks up RIGHT BEHIND me and starts doing curls with just the bar. The whole gym was nearly empty but he has to do them right behind me.

03-17-2005, 03:50 PM
Today I did back, bi's and traps. I did legs yesterday while Tyler and Berry didnt lift yesterday, those bastards, oh well, that makes me that much better. Today is my 22nd better, St. Patrick's day, Thursday. So I figured I better do back and bi's and traps get a good pump before i go out tonight.

for back I did.
Rope pulldowns for lats
the stack
4 sets of 15

Supersetted with one arm dumbell rows
100 pd dumbell
4 sets of 15

Moved on to Latpulldowns
140 today instead of the usual 180
4 sets of 12

Seated Rows
4X10 at 150

Barbell Rows
3X 10 @ 225

Hammer Strength Pulldown Machine
3 X 10 @ 2 plates on each side

Trap Machine
6 plates each side, legs and lower back were dead from yesterday
did 4 sets of 10

Shrugs with 100 pound dumbells
4 sets of 10

Alternating dumbell curls
50's 20 times
60's 12 times
70's 8 times
75's 6 times

Standing Machine Curls
100 pounds
4 sets of 10

Preacher machine curls
4 sets of 10 at 80 pounds

One arm concentration curls
40 pds
4 sets of 10

Bi's were tired from back workout, plus i did them on monday. I have picked up my amount of sets, reps, and intensity, I have really noticed growth now in strength and overall physical structure. I am eating alot, but hey, screw getting cut for summer, I dont want to look like a damn swimmer, its BULKZ 4 LIFE! Happy Birthday to me!!

Big Dan

03-17-2005, 05:02 PM
No joke, you are big and tall at the same time...that can cause for some jealousy but I don't play that, lol - wish you the best and Happy B'day.

03-18-2005, 01:20 PM
Thank you CoCoa!! Also thanks Ryuage! and of Course Kev.

03-18-2005, 02:52 PM
Damn, that is some serious training too. Much respect, and Happy B-day.

03-18-2005, 07:01 PM
Thanks Ragin! Today was hard, I was suffering from a hangover, little sleep, and blue balls. But I got back in and worked out with my two partners. We started off with calves which felt nassssty but gave a great pump. Then we did arms, then we moved to chest.

Donkey Calves
3 plates and 25
4 sets til failure

Standing Calf Raises
4 sets til failure

Another Calf Machine
4 plates each side
4 sets til failure

Next Arms
Tricep Overhead Machine Press with 130 pounds
4 sets of 12 reps
Supersetted With Cable bicep Curls at 100 pounds
4 sets to failure

Barbell Curl 125 pds
4 sets til failure
Supersetted with Standing Dumbell Press 95lbs
4 sets til failure

Tricep Pressdowns on lat Machine at 70 pounds
4 sets til failure
supersetted with Preacher Curls 80 pounds drop set to 40 to pump it out
4 sets til failure

Hammer Strength Bench Press
3 plates each side
4 sets to failure

Hammer Strength Incline Press
2 plates each side
4 sets to failure

Flat Bench Flys
70 pounds 3 sets to failure
65 pounds 1 set to failure

Cable Flys
80 pounds
4 sets to failure

All in all it was a rough workout. I have done bi's three times this week, and tri's twice. It might be overdone but it felt good. Ill probably back off a little bit next week on arms. But I am trying to shock them so its all good. My chest was dead from mondays workout, i blasted it monday and was sore until wednesday night!! Well Tomorrow is something else.

Big Dan

03-19-2005, 03:00 PM
When you say to failure, how many reps are you doing?

03-20-2005, 08:56 PM
Failure occurs around anywhere from 12 - 20reps.

03-21-2005, 06:42 PM
Ahhhhhhhhh after six days of intense 2 hours sometimes two and half even 3 hour sessions, i gave my body 2 days off in the gym. My joints were hurting, forearm splints are coming back, shoulder is tweaked, but it feels great. Today, Monday the 21st was Chest and Bi's.

Bench Press
225 4 sets of 15

Incline Dumbbell
85 pds 3 sets of 10-12

Incline flys
3 sets with 65 pounds of 10

Incline Bench Press 205
4 sets til failure, just to burn out

Machine Flys
A plate and a 10 each side 4 sets, one arm at a time then both arms

Cable flys
80 pounds 4 sets til failure


Tendons worked more than the muscle today, changed up the bi routine to offset this, came out with a nice pump.

Dumbbell Curls
45 pds 3 sets of 25

Lying curls with cable
3 sets of 12 with 100 pds

Preacher curls
4 sets with 80 on the machine, til failure, then drop to 50 to failure

3 sets of these for fun.

All in all intensity was good, felt decent today, felt strong on chest, tomorrow is legs again. Gotta do them 2 times a week and hard and heavy since I gotta fill out these long F*ckers!! Oh yea, todays workout was 2 hours.

Big Dan

03-21-2005, 07:13 PM
Does it still hurt your shoulder to do flat bench?

03-21-2005, 10:59 PM
Yea it hurts a little bit, but I just put flex all on it and warm up, it comes and goes. Just gotta tough it out baby!!!

Big Deezy

03-22-2005, 08:00 PM
Ohhhhhhhhhhhh what a sh*tty day. It started off good, but everyone was an a$$hole today so I got in a bad mood. Came home and ate, I was going to lift at 2:30 but decided to take a nap and go at about 3. I was pissed cuase I wanted to wake up at 2:30 and i didnt fall asleep til 2:15. So i said to hell with it, I was pissed off. I went back to bed woke up at 5. Still tired, I ate dinner. Pissed off becuase i have to be looking for a job after graduation here soon, so im applying now. School is frustrating me, ahhhhhhhhhhh im going insane. Anyway after reading about Bill Kazmier I got a little pumped up plus knowing tyler went and lifted today made me have to go. so I went at 7 and did legs, here is the workout

6 sets of Leg Extentions
5plates for 4 sets
6 plates for 1 set
7 plates for last set


405 X 15
455 X 12
475 X 10
495 X 8
515X 6

Leg Press

6 plates on each side for 3 sets of 12

Hack Squat

4 plates on each side for 3 sets of 8 reps

Leg Curls
2 plates, 3 sets of 12

Im so exhuasted, I need better weather. today really threw me off. I am sleepy, this workout was alright. Happy with sqaut, but intensity should have been better.

Big Deezy

03-23-2005, 04:56 AM
Super leg work...special props on those squats - :thumbup:

03-23-2005, 11:25 PM
Thanks Cocoa, I've had a rough week in the gym and with life in general its nice to here encouragement. Thanks again!

Today was back, and that was it, bad day again. Started off a good workout, then it went bad by the end came, I was weak and out of energy, I finished but it sucked.

Wide Grip Pulldowns
160 by 10
170 by 10
180 by 10
180 by 10

Close Grips
4 sets of 140 for 10 reps

Behind the back shrugs
315 for 25 reps 4 sets

85 pds for 40-50 reps 4 sets

Heavy T-Bar Rows
5 plates for 12 reps 4 sets

upright rows
3 sets 45's on each side 10 reps

Rope Pulldowns
4 sets at 140

All in all its been a bad week. Leg workout was decent, great strength for me on squats but my intesity is low, the weather is horrible. Oh Oh God, I'll never be Biggie Swolls :'(

Big Deezy

03-24-2005, 05:45 AM
you already are big swole.

03-24-2005, 05:50 AM
you already are big swole.
and way too big to whine - :D ...crazy reps especially on the db's and shrugs, actually a good back session though you could probably use more weight on the pulldowns.

03-22-2006, 09:06 PM
Well after a year of not posting in the Journal, I thought I would thanks to special k's persistance, thanks qweebin. Since I last posted I was 6'4 250 pounds, a year later I am 6'4 275 pounds at about 16 or 17% BF. Overall since I started lifting four years ago I have gained 100 pounds of mainly muscle. Its been an insane transformation of my body and people can't believe it, I still cannot believe it sometimes. My suit size went from 44 to 46 to 48 to its current size of a 54 jacket with a 38 inch waist. It is over 60 inches around my shoulders.
Some of my measurements include.
Neck- 18.5in
Chest- 54in
Arms- 19.5 inch
Quads- need to measure, guessing around 28
Overall 6'4 275 pounds.

My last arm workout went something like this

4 sets of dumbell curls.
20 by 65 pounds
12 by 70
9 by 75
6 by 80

Supersetted with Tricep overhead press
4 sets of 15 with 120 Dumbell.

Barbell Curl
4 sets of 8 with 135

supersetted with hamerstrength pressdown 4 plates

Seated preacher cable curl
90 pounds 3 sets of 10

supersetted with tricep press downs 3 by 140

Finished off with isolation curls and extentions
2 sets with a 50 pound dumbell.

Overall this was one of my best workouts. I am looking to post pictures soon.

If you really want to reach your goals work hard, eat right and just believe, I am glad everyone shares the same passion, keep working hard guys! Its good to know there is some positive vibes around here!

Its good to be back on the best board around!


Big Dan

03-22-2006, 09:53 PM
Welcome back big dan. I must say your shrugs were always impressive, can only imagine what they are like now.

Those are some pretty impressive measurements. 100lbs really would make a huge difference.

03-23-2006, 06:28 AM
Been very productive this past year, those are great stats and you're still putting on size...ace arm day man.

03-29-2006, 08:49 PM
Thanks Cocoa and Rookie its great to be back!

Today was shoulders, felt pretty good, been having some stomach problems over the weekend, felt so fat, diet got way off last week, so I went and jogged a couple days, ate lots of protein and watched fat and carbs. Overall I am feeling better in my midsection.

For shoulders I did the following

Standing Military Barbell Presses
5 sets total
set 1 30 reps with 135
set 2 10 reps with 225
set 3 10 reps with 225
set 4 8 reps with 225, I got shakey at the end of this one

This was supersetted with dumbell shrugs 115 pds. 4 sets.


Side raises
4 sets with 65 pound db's, 9 reps each.

Supersetted with dumbell shrugs 115s 4 sets.

Machine Side raises
190 (all the weight)
4 sets of 10

upright rows

205 3 sets of 10

I ended here, I felt pretty exauhsted. Overall a good workout.

My traps are looking pretty damn good I Haven't done the barbell heavy shrugs lately especially since I dont have the straps with the hooks! I gots to get me some!!

<<Sidebar here. I officially got engaged last night!!>> After 10 months, I knew she was the right girl, I am so excited!>>

03-30-2006, 05:21 AM
My friend likes those straps with hooks on'em but I just can't get into them...great numbers on those presses and laterals, good volume of shrugs too. Congratulations on your engagement, best to you both!!

10-18-2006, 07:18 PM
Been away........ again................now I am back. 1st post since March of this year. Set a new bench pr today!

Being 6'4 I think bench gave me a disadvantage, it had been plaguing me for four years, I finally punted it this summer and went with the hammer strength machines again going up to as much as 5 plates on each side for 6 reps. I decided that I wanted to try regular bench to see if I could get 405 once.............

Warm up 225- 30times
315-10 times
405- 2 times
425- 1 time!

I think I could have gotten 445 but I didn't try it. I will most likely give it a try next time I max out.

I still weigh about 270-275 and working to get up to 300 lbs, I am only 23 so I have some time!

Take it easy!

Big Dan

01-15-2007, 09:03 AM
Well I have decided to start following the newfound dream of competiting as a strongman. After my retirement from crosscountry running 6 years ago and gaining 100 pounds of muscle,(naturally) suplements only, I have decided to take up a new sport, that being strongman. I am entering the monsters of the mall challenge in Salina Ks. This is a Pro-Am meaining if you were to win or take second you get your pro-card. This being my first contest I highly doubt that. It will be interesting to see what I can do since all of the the lifts will be new to me and I have never handled the equipment they use before. However the Squat, Deadlift, Overhead press are pretty basic and the other stuff is moving large boulders, lifting cars.......basic everyday stuff.......riiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiight........... Anyway. I am using Bill Kazmaer's training regimine, Bill is the 3 time worlds strongest man and former record holder in the Bench press 661 pounds............raw!!! and back in the late 70's early 80's for that matter!

I will post this routine along with my weight used for the workout.

My weight is 275
Bench is roughly 465
Squat - 600
Deadlift - 600

I am really working on getting my Deadlifts and Squats better, I used 500 for my last set of heavy squats for 6 reps, and for deadlifts I used 435 for 4X8, this definately needs improvement. I will post again with the result of tonights workouts.


01-15-2007, 11:14 AM
Good luck man, looking forward to seeing your progress.

01-25-2007, 06:23 PM
Alright, I am looking to consistantly post but with work and working out, I just sometimes can't find the time. Here was tuesdays shoulder workout:

Overhead Press with Barbell in the power rack:

135 x 20 for warmup
225 X 10
275 X 7
315 X2 <--New PR and I am impressed with this.

Side raises
75lb db's 4 sets of 8

Cables for rear delts 80lbs isolation for 4 sets of ten.

Shrugs - 125 lb db's for 4 sets of 15 -20

All and All I am happy with my Over head press progress. I am cautious of a sore tendon under my right armpit from going heavy on bench.

My heavy bench days are 335 for 4 sets of 8-10
"Light days" are 315 for 4 sets of 10.

I have taken a break from the Kaz workout this week to recoup my joints and switch it up, I should be back on track next week.

Here are current PR's
Overhead Press - 315 X 2
Bench- 465
Squat- 600
Deadlift- 600

Overall I am focusing on eating better, more protein and carbs, less fat and junkfood. I am going to incorporate some cardio twice a week.



01-31-2007, 09:59 AM
Mondays Chest, Tri, Calve and Ab workout:

Still favoring a sore pec tendon I decided to give bench a try, it wasn't great becuase I wasn't able to let the weight go down normally it was almost like a negative with a slow up.

135 - warm up
315- 15 reps, tendon was a little tight
405- 4 reps, probably could have gotten six or a little more if tendon wasn't worse

Incline hammer strength press
4 sets of 10- 4 [plates on each side

Cable Cross overs- the stack for 4 sets of 10

Tricep push downs- the stack 4 sets of 15
Tricep reverse press downs- 60lbs for 10 reps, 4 sets
One arm overhead - 55 lbs 4 sets 10

Calf raises

Tuesday back day-
Wide grip pull downs
4th plate from bottom- 20 reps
3rd place from bottom - 15 reps
2nd plate from bottom- 12 reps
the stack and one extra- 9 reps

Hammer Strength Pull downs
3 plates each side 4 sets of 10

Seated rows
the stack- 4 sets of 10


75lb db's 4 sets of 10

Seated cable curls- 4 sets of 10 90lbs

One arm isolations 55 lbs

Not bad feeling sore, tendons are getting better!

Here are current PR's
Overhead Press - 315 X 2
Bench- 465
Squat- 600
Deadlift- 600

01-31-2007, 11:08 AM
Whoa... big weights. *applauds*

When are you posting progress pics?

02-02-2007, 08:54 AM
Thanks Hulk, I will look to post some soon, I appreciate your support!

Thurs: Shoulders Traps

Shoulder DB Press
Warm UP- 75 lb dumbbells- 15 reps
Working Set - 100 lb dbs 15 Reps
Final set 105 lbs dbs- 8 reps

I probably should have done less with the 100's so i could have gone to 110's. The 100lbs really gave me a good pump and wore me down!

Dumbell side raises:
4 sets 9-10 reps 75lb db's

Rear Dealt cable crossover
60 lbs 4 sets of 10, God I love the pump these give me.

Lowered the cables to the floor and did the stack shrugs for 4 sets of 15


Walked 50 meters with 125 lb db's thats all we go up to unfortunately.
Walked back 50 meters with 125 lb db's

Called it a day!



02-02-2007, 08:58 AM
your a beast dude!

02-02-2007, 05:33 PM
Thanks Stumprrp, my goal is to keep this journal consistant so keep checking back! Thanks for the support!

02-04-2007, 03:59 PM
Saturday: Legs

Start off

Leg Ext's
2 progessive warm up sets for the knees
3 sets of 20 with the stack

Supersetted with

Single Leg Ham Curls: 180 lbs for 4 sets of 12

Leg Press: 800lbs for 3 sets of 15, went lighter for optimum pump and I ate a little closer to this workout.

Calf Raises - Sled 375 for 4 sets of 20

Standing Leg Press- 405 for 4 set of 10.

Good pump for hams and quads and calves!

Big Dan

02-05-2007, 06:33 PM
Mondays workout: Chest and Tri's

Incline hammer press:

2 plates each side- 30 times
3 plates- 20 times
4 plates- 10 times
4 plates - 10 times

Regular flat Bench:

315- 3 sets of 8
335 X 6

Incline Bench Press

225- 15 times
275- 8 times
295 - 5 times

Cable Flyes-

3 sets of # 13


Over head dumbbell press
3 sets with 125lb db

Hammer Strength machine

3 sets 3 plates each side

one arm press downs

3 sets by #6plate

all in all great volume workout, went lighter on the weight, maker sure pec tendon is ready for big benching again!


02-05-2007, 06:36 PM
very strong pressing man