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Thread: Impossible is Nothing..the jounrey of DGabe

  1. #1201
    Got Intensity? DGabe24's Avatar
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    May 2nd, 2010

    Bench
    225 x 10
    275 x 5
    315 x 4
    315 x 3
    275 x 5

    Incline DB
    80 x 15
    100 x 5
    70 x 10 paused

    HS Decline (weight per side, 10-12 sec rest)
    160 x 5 x 5 x 5 x 5 x 4 x 3 x 2 x 2

    Facepulls
    x 20
    x 15

    Done. Good workout, weights still around 220-221, and thats in the AM with one meal..so I'm happy with that.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  2. #1202
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by DGabe24 View Post
    weights still around 220-221, and thats in the AM with one meal..so I'm happy with that.
    Good deal, gradually stepping towards 230.

  3. #1203
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good deal, gradually stepping towards 230.
    Yep, unfortunately the bulking ends here. Startin a really strict diet for the next 12 weeks. Gonna shoot for 205-210 at sub 9% BF.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  4. #1204
    Senior Member cphafner's Avatar
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    man everyone is carb cycling. Summer must be coming soon...strong benching.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  5. #1205
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by cphafner View Post
    man everyone is carb cycling. Summer must be coming soon...strong benching.
    Yep, have a coach this time...everything's gonna be executed pretty strategically. Weekly pics, check-ups to make sure I hit my macros, excited to see my progress over the 12 weeks.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  6. #1206
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    You got a diet coach? Who is it if you don't mind me asking?
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  7. #1207
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by sambone View Post
    You got a diet coach? Who is it if you don't mind me asking?
    He's a friend of mine actually, lives in Michigan. His name is Jon Lapolla, hes done powerlifting/bodybuilding so he's pretty much on the same page as me with the training side of things He's gonna be launching his website some time in July.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  8. #1208
    Got Intensity? DGabe24's Avatar
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    May 3rd, 2010

    Leg Press (plates per side x reps)
    2 x 10
    3 x 10
    4 x 10
    6 x 10
    8 x 20
    8 x 10

    Leg Extensions x 15

    Leg Curls x Failure

    Leg Raises off edge of decline bench x 15, x 12

    DC Calves x 1 set


    Legs blew up, and are killin me right now. I think I'm gonna try alternating leg press and squats to help with my leg development. It's a lot easier for me to just kill my legs on the leg press when I don't have so many aspects of form to think about. I'll still hit the squats as hard as possible, but I think leg press has a lot to offer as well.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  9. #1209
    Senior Member cphafner's Avatar
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    nice call on the coach. makes life easier
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  10. #1210
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by cphafner View Post
    nice call on the coach. makes life easier
    Yeah, definitely gonna take a lot of the guess work out of dieting.



    Just picked up 4 pairs of bands. Lights, minis, and short lights and short minis.


    Got a lot of good ideas to use these, and help accomodate the strength curve with a lot of the movements I've been doing. Also gonna use them for rehab like pull-aparts, dislocates, etc.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  11. #1211
    Got Intensity? DGabe24's Avatar
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    May 5th, 2010
    Military Press
    135 x 10
    155 x 5
    185 x 5
    185 x 4
    185 x 3
    135 x 14

    Rolling DB Press
    35 x 15
    45 x 12
    30 x 15

    Tate Press
    20 x 20
    30 x 15 x 12

    Seated Machine Press (10-12 sec rest)
    50 x 8
    50 x 8
    50 x 8
    50 x 8
    50 x 10

    Facepulls
    x 20
    x 20

    Seated Machine Flies
    One arm at a time - x 15 x 15
    Together x 20
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  12. #1212
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    nice choice on getting a coach. I did that with shelby the first time i ever carb cycled a few years ago. It has helped and now i am able to do it myself fairly confidently.

  13. #1213
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by Cmanuel View Post
    nice choice on getting a coach. I did that with shelby the first time i ever carb cycled a few years ago. It has helped and now i am able to do it myself fairly confidently.
    Awesome, yea, Jon actually knows Shelby. I'm pretty pumped. Sunday's the first offical day.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  14. #1214
    Got Intensity? DGabe24's Avatar
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    May 7th, 2010 (first day using my new bands)

    Deadlifts (short bands)
    Light + 135 x 5
    Light + 185 x 3
    Light + 225 x 3
    Light + 275 x 3 (6 sets)

    DB Rows
    90 x 15
    90 x 15
    90 x 15

    Hypers
    + mini x 15
    + doubled mini x 10

    Calves / Abs / 1 set of curls


    Done. Didn't wanna get carried away with the bands since I know it's easy to over-train. I can definitely see how they're gonna help with my speed. I also bought minis to hook up to some machines (hammer-strength) and also for some pre-hab (dislocates, pull-aparts, etc.) Things are really going good lately, gotta stay in this groove and keep hittin the gym as hard and intense.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  15. #1215
    Got Intensity? DGabe24's Avatar
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    Today's workout:



    May 9th, 2010

    Incline Smith Bench
    Warm-up
    215 x 11 + 2 + 3 (16, rest-pause set)

    DB Pullovers

    80 x 12
    80 x 12

    Incline Cable Flies (30 sec rest)

    20 x 12
    20 x 12
    15 x 12
    10 x 12
    10 x 12
    10 x 12
    10 x 12


    DB Fly STRETCH

    Underhand BB Rows
    185 x 6
    185 x 6
    185 x 6
    185 x 6

    V-Bar Cable Pulldowns

    85 x 12
    105 x 10
    100 x 12

    Facepulls
    Light band x 15
    Light band x 15

    Rack Chins

    BW x 10

    Straight Arm Rope Pulldown (30 sec rest)

    10 x 12
    10 x 12
    10 x 12
    10 x 12
    10 x 12
    10 x 12
    10 x 12

    Hanging STRETCH.


    Finished in about 60-63 minutes. Felt good to do some different moments, lookin forward to some good muscle growth from this new routine.

    Diet was a little rough today cause of the bronx zoo, chugged 2 scoops of UP2.0 before we went in, and then inside I had some chicken fingers, fries, and 2 slices of a personal pizza.

    Now I'm having lobster and shrimp ravioli.

    So I guess since it's Mother's Day, I might struggle to hit my macros, but the rest of the week I'm gonna try to buckle down.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  16. #1216
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    Good stuff these days, glad to see your strong ass posting regularly again. Don't fret too much about the diet...I schedule cheat meals every so often, sure it may hinder results but the psychological relief it provides is totally worth it.

    What are your plans for future? BB? More PL? Strongman?

  17. #1217
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by Cmanuel View Post
    Good stuff these days, glad to see your strong ass posting regularly again. Don't fret too much about the diet...I schedule cheat meals every so often, sure it may hinder results but the psychological relief it provides is totally worth it.

    What are your plans for future? BB? More PL? Strongman?
    Yeah I hear ya on the cheat meals but I'm comin off an all-out 2 year bulk, so I'm not quite there yet with the cheat meals lol Maybe in a month or two after strict dieting I'll give myself a cheat meal.


    I'll defintiely be doing another PL meet one day, not sure when that'll be. BB'ing competition isn't out of the picture down the road if I get the size/definition to a level where I think I could actually compete.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  18. #1218
    WBB Team Captain Coke's Avatar
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    I wouldn't be surprised to see you compete and do real well, in either powerlifting or bodybuilding arena, and at any given time. Glad to see you are continuing to make strides guy.

  19. #1219
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by CoCoa View Post
    I wouldn't be surprised to see you compete and do real well, in either powerlifting or bodybuilding arena, and at any given time. Glad to see you are continuing to make strides guy.
    Thanks a lot Coke! I think after these 12 weeks with the coach, I'll have a good idea where I wanna go next. The only problem is, next year is senior year, and then possibly graduate school...

    I would have planned a meet for the end of this summer to do at 198, and try to go for elite....but I'll be studying for the GRE's to take at the end of the summer, after I finish these summer classes.

    Real full plate right now, and as much as I hate to, competing has to take a back seat for school and my future.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  20. #1220
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    Quote Originally Posted by DGabe24 View Post
    Thanks a lot Coke! I think after these 12 weeks with the coach, I'll have a good idea where I wanna go next. The only problem is, next year is senior year, and then possibly graduate school...

    I would have planned a meet for the end of this summer to do at 198, and try to go for elite....but I'll be studying for the GRE's to take at the end of the summer, after I finish these summer classes.

    Real full plate right now, and as much as I hate to, competing has to take a back seat for school and my future.
    Thats awesome man, sounds like you have your priorities lined up. Any idea what you might want to study for graduate school?

    Dont stress on the GREs. They are not as bad as a lot of people make them out to be. You seem like a bright guy you will do fine

  21. #1221
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by Cmanuel View Post
    Thats awesome man, sounds like you have your priorities lined up. Any idea what you might want to study for graduate school?

    Dont stress on the GREs. They are not as bad as a lot of people make them out to be. You seem like a bright guy you will do fine
    Thanks a lot man! I signed up for the dictionary.com word of the day, been gettin that on my phone . And there's some practice tests on my schools website I'll do.

    I'm planning on going for Physical Therapy. Get my DPT and then probably work in an out-patient place for a while.

    Ideally, I'd love to work for a university / sports organization, or open my own practice that focuses on athlete rehab and then training them to get to the next level.

    Obviously that will take a substantial amount of time, but regardless those are some ideas I've come up with that I'd like to strive for in the future.


    Today's lift was brutal, had to go into the locker room 3 times to sit down because my lower back was so tight. It's truly debilitating when my lower back fills up with blood like that. Starting to get annoying today, workout took a little longer but I did my best nonetheless.


    May 10th, 2010
    Legs

    Split Squat Jumps
    5sets of 3reps

    Elliptical 10 min warm-up

    Squats
    225 x 5
    315 x 5
    365 x 8
    405 x 5

    Leg Press widowmaker
    5pps x 30 (I need to add more weight obviously)

    SLDL
    135 x 8
    185 x 8
    135 x 8

    Lying Leg Curls (30 sec rest)
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12
    50 x 12

    Calves in Leg Press
    4pps x 20
    4pps x 20

    Calves in Seated Thingy
    90 x 20
    90 x 20

    Abs
    Leg Raises on Decline
    x 12
    x 12

    Done. Got through it, but it sure wasn't pretty. 405 x 5 was fun, wish I had a spotter I could have committed suicide for a 6th. Hopefully, if we can work on fixing this lower back issue I can reallllly start blasting my legs, cause they were definitely not an issue today.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  22. #1222
    Got Intensity? DGabe24's Avatar
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    GPP/Cardio

    May 11th


    Prowler + 50lbs
    50feet x 12 trips

    Burpees
    BW x 50

    10 minutes total.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  23. #1223
    Got Intensity? DGabe24's Avatar
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    May 12th, 2010
    85 minute workout
    Chest/Arms

    Bands Bench
    155 + Doubled Minis x 3 - 8 sets

    Incline Dumbbell
    90 x 8
    90 x 8
    90 x 8
    90 x 8

    Hammer Grip DB Bench
    55 x 12
    55 x 12
    55 x 12

    Overhead DB Extensions
    65 x 8
    65 x 8
    65 x 8

    Dips
    BW x 13
    BW x 10
    BW x 8

    Close-grip Pushups
    x 15
    x 15

    V-Bar Pushdowns
    20 x 15 - 6 sets
    35 x 15

    Seated BB Curl
    40 x 8
    60 x 8
    60 x 8
    40 x 8

    Incline DB Curl
    15 x 15
    15 x 15
    10 x 15

    Cambered Cable Curl
    15 x 40
    10 x 40

    Rope Cable Curl
    12.5 x 30
    12.5 x 30

    Fun workout, kept it really high intensity and finished this workout in 85 minutes with a workout partner. Never trained biceps like this before in my life, it's the first workout that I've curled for more than one set in a few years to be honest.

    Lookin forward to the type of hypertrophy these workouts induce, and how it effects my condition / physique.

    Weight was 220, this morning on an empty stomach.


    So far today:

    Meal 1 (pre) 4 cups Cheerios + 1.5 cups skim milk

    Meal 2 (post) Chicken Wonton from Trader Joe's


    Macros so far:

    985 calories
    181g Carbs
    13g Fat
    51g Protein


    Bought a sushi platter at Trader Joe's, and will have some shakes. Lookin forward to really hitting my macros perfectly today. Things are coming together with the diet.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  24. #1224
    WBB Team Captain Coke's Avatar
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    Good luck with the new plan, doing awesome in the gym.

  25. #1225
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good luck with the new plan, doing awesome in the gym.
    Thanks a lot man, have a funny feeling it's gonna work out nicely
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

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