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Thread: Impossible is Nothing..the jounrey of DGabe

  1. #1226
    Got Intensity? DGabe24's Avatar
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    May 14th, 2010
    Workout Time : No idea, probably close to like 100-110 minutes?

    Front Squats
    135 x 6
    185 x 6
    225 x 6
    225 x 6
    225 x 6
    225 x 6

    Jefferson Squats
    135 x 12 (each leg)
    135 x 12 (each leg)

    Seated Hack Squat Machine (no real hacks)
    180 x 12
    180 x 12

    Leg Extensions - Lunge Supersets
    70 x 20 --> 40 x 20, then BW x 12 lunges each leg
    40 x 40, BW x 12 lunges each leg

    Swiss Hammy Curls
    x 12
    x 12
    x 12

    DB Romanian Dead
    60 x 8
    60 x 8
    60 x 8

    Lying Leg Curl
    80 x 15 right to 100 x 2, then 140 x 3, and 140 x 1 (total 21 reps rest-paused)

    Stretched Hams/Quads

    Seated DB Overhead Press
    55 x 12
    65 x 12
    75 x 10
    70 x 9

    BB Upright Rows
    50 x 20
    50 x 20

    Cable Laterals
    2.5lbs x 12 each arm, 7 sets with 20-25 sec rest.


    Long ass workout, with a ton of volume but it's all part of the plan according to my coach. Next week will be lighter intensity / volume to let me recover.
    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. #1227
    Got Intensity? DGabe24's Avatar
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    May 16th, 2010
    Time: 105-110 minutes
    Chest/Back

    BB Rows
    225 x 6
    245 x 6
    275 x 6
    Video

    295 x 6
    Video


    Rack Chins
    BW x 12
    BW x 12
    BW x 12

    Seated Rows superset w/ DB Rows
    160 x 10 ---> 80 x 8
    120 x 10 ---> 70 x 8
    120 x 10 ---> 65 x 8

    Wide-grip Pulldown superset w/ Underhand Pulldown
    100 x 20 ---> 55 x 20

    Stretch

    DB Incline (4 sec negatives)
    60 x 8
    70 x 8
    55 x 8
    40 x 8

    Reverse Grip Bench
    135 x 5
    155 x 5
    175 x 5
    185 x 5

    DB Pullovers
    85 x 10
    85 x 10

    Incline Cable Fly
    20 x 15
    20 x 15
    15 x 15

    Stretch.
    Last edited by DGabe24; 05-16-2010 at 02:43 PM.
    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

  3. #1228
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    big stuff man, lots of volume. those rows are sick. whats your bw and what are your goals atm?

  4. #1229
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by f=ma View Post
    big stuff man, lots of volume. those rows are sick. whats your bw and what are your goals atm?
    Thanks man.

    I'm about 218-219 right now, lookin to drop to about 205ish with sub-10% BF. I think droppin some of this fat will help alot with strength and my overall conditioning. There will still be a focus on strength throughout the cut though.
    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

  5. #1230
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    Strong stuff man... is lower back still bothering you? I think I read that a few weeks ago...

  6. #1231
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by Cmanuel View Post
    Strong stuff man... is lower back still bothering you? I think I read that a few weeks ago...
    It's been better the last week or so, back to squatting (quads/hams) today....so I'll get back to you if it's truly better lol
    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

  7. #1232
    Got Intensity? DGabe24's Avatar
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    May 17th, 2010
    Legs

    Squats
    225 x 6
    315 x 5
    365 x 8
    365 x 8
    365 x 6
    365 x 6

    Hack Squats (FAIL, these suck, was ripping that bar up right into the back of my leg every friggin rep, worst exercise ever)
    135 x 5? - fail
    135 x 8? - fail

    Moving on...

    Bulgarian Split Squats
    45 x 12 each leg
    25 x 12 each leg
    25 x 12 each leg

    DB SLDL
    75 x 6
    90 x 6
    100 x 6
    100 x 6

    Leg Extensions
    100 x 20
    130 x 20

    Hyperextensions
    Light band x 8
    Light band x 8
    Light band x 8

    Lying Leg Curls
    80 x 10, drop to 40 x 10.
    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. #1233
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    dude i have that same prob with hack squats. apparently.... someone, somewhere has a body mechanically able to do that exercise

    great looking squats otherwise

  9. #1234
    JERSEY IRON Brian C's Avatar
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    Your training has been flat out nuts bro! I cant wait to see where it takes you. Ill have to hit you up on some dieting ideas too..need to cut myself like 15-20
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  10. #1235
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by f=ma View Post
    dude i have that same prob with hack squats. apparently.... someone, somewhere has a body mechanically able to do that exercise

    great looking squats otherwise
    I checked it out on youtube and saw guys doin like 500lbs. Sooo, I dunno wtf I'm doing wrong, it's just a super awkward movement for me so I scrapped it lol

    Quote Originally Posted by Brian C View Post
    Your training has been flat out nuts bro! I cant wait to see where it takes you. Ill have to hit you up on some dieting ideas too..need to cut myself like 15-20
    Yea man, it's brutal. I get some insane sugar cravings, but dieting is dieting...so no exceptions.


    Today was GPP/Cardio

    Prowler:
    15 pushes @ 50feet, +70lbs.

    Burpees
    x30
    x20



    Felt great today, condition is getting much better. Burpees were done in 2 sets, and the prowler was cake. Lookin to really increase my GPP over the next few months to help out my strength and fat-loss.
    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. #1236
    WBB Team Captain Coke's Avatar
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    Ace leg day session and conditioning Dave.

  12. #1237
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by CoCoa View Post
    Ace leg day session and conditioning Dave.
    Appreciate it man, really trying to take things to the next level.



    Today's workout:

    Chest/Arms

    1 set = Incline Barbell - Flat DB Press - Incline DB Fly - Cable Crossover
    4 sets of these:

    185 x 12 --> 80 x 12 --> 35 x 12 --> 50 x 10

    Wait 3 - 3 1/2 minutes.

    185 x 8 --> 65 x 5, 35 x 4 --> 20 x 12 --> 25 x 8

    Wait 3 - 3 1/2 minutes.

    155 x 11 --> 50 x 8 --> 20 x 12 --> 15 x 10

    Wait 3 - 3 1/2 minutes.

    155 x 9 --> 40 x 10 --> 15 x 12 --> 10 x 12

    Standing BB Curls superset w/ Skullcrushers

    70 x 6 --> 70 x 6
    90 x 8 --> 90 x 8
    80 x 8 --> 80 x 8
    60 x 8 --> 60 x 8

    1 Arm Preacher superset w/ 1-Arm OH Extension
    15 x 12 --> 15 x 12
    15 x 12 --> 15 x 12
    15 x 12 --> 15x 12

    Cambered Cable Curl superset w/ Rope Pushdowns
    30 x 15 --> 30 x 15
    25 x 15 --> 30 x 15
    Last edited by DGabe24; 05-19-2010 at 03:38 PM.
    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

  13. #1238
    Got Intensity? DGabe24's Avatar
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    May 21st, 2010
    Shoulders/Legs

    Push Press
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    205 x 4
    195 x 5

    Arnolds
    35 x 10
    30 x 10
    45 x 7

    Rear Delt Flies
    30 x 10
    20 x 10
    20 x 10

    Cable Laterals (20 sec rest)
    10 x 12
    5 x 12 - 6 sets

    Front Squats
    135 x 5
    185 x 5
    225 x 5
    245 x 5
    245 x 5

    185 x 8
    185 x 8
    185 x 8

    135 x 11
    135 x 8

    Leg Press
    4.5 pps x 8
    4.5 pps x 8

    Quad Stretch

    Swiss Ball Ham Curls
    3 sets of 10

    Lying Leg Curl
    110 x 13 + 2 + 1 (16 total RP)

    Calves DC

    Ham Stretch.



    Done. Took about 80 minutes, had a really great workout. On my 2nd to last set of front squats the 135 slipped twice and rocked my forearms pretty good, but I think it was just front fatigue and not sitting back right.
    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. #1239
    Senior Member cphafner's Avatar
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    looking solid in those vids. What gym is that? Looks sweet.
    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

  15. #1240
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    Quote Originally Posted by cphafner View Post
    looking solid in those vids. What gym is that? Looks sweet.
    Thanks man, and it's Retro Fitness. Wouldn't exactly call it "sweet" but they let me use chalk, bands for pulls, etc. So I can't complain, and its one of the only gyms I can afford right now.
    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. #1241
    Senior Member cphafner's Avatar
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    compared to NYSC it looks awesome!
    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

  17. #1242
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by cphafner View Post
    compared to NYSC it looks awesome!
    The NYSC by me are really nice, not so much for heavy lifting but theyre clean and pretty big. I like the LA Fitness a lot. Basketball courts, good squat racks, areas to deadlift, heavy dumbbells. There's just not one in south jersey.



    Yesterday:

    Gpp/Cardio

    50 burpees (35, wait 15 secs, 15)

    10 Prowler pushes @ 100 feet, +70lbs.
    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. #1243
    Got Intensity? DGabe24's Avatar
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    May 23rd, 2010
    Total Time: 75 minutes
    Chest/Back

    BB Rows
    185 x 10
    225 x 6
    275 x 6
    275 x 6
    275 x 6
    275 x 6

    Rack Chins
    BW x 12
    BW x 12
    BW x 12

    Seated Row --> DB Row
    70 x 10 --> 70 x 10
    70 x 10 --> 70 x 10
    70 x 10 --> 70 x 10

    Widegrip --> Underhand Pulldowns
    70 x 20 --> 70 x 20

    Stretch

    DB Incline (4 second negatives)
    60 x 8
    50 x 10
    50 x 11

    DB Pullover
    85 x 10
    85 x 10

    Incline Cable Fly
    25 x 15
    25 x 15
    25 x 15

    Stretch.



    So I got stronger, or stayed the same on all movements and was able to trim off at least 30 minutes. The last time I did this workout (last Sunday the 16th) it took 110ish minutes. Today it took 75-80 minutes.

    My conditioning has obviously increased 10 fold, and my Vizz even said something cause he noticed a difference. Weights are feeling lighter, looking better...things are going great.
    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

  19. #1244
    Got Intensity? DGabe24's Avatar
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    May 24th, 2010
    Total Time: 89 minutes
    Legs

    Squats
    225 x 8
    275 x 6
    315 x 5
    365 x 8
    365 x 8
    365 x 7 * +1 rep
    365 x 6

    Hack Squats
    135 x 8
    135 x 8
    135 x 8

    Bulgarian Split Squats
    30 x 12
    30 x 12
    30 x 12

    Leg Extensions
    85 x 20
    70 x 20

    Quad Stretch

    DB SLDL
    90 x 6
    90 x 6
    90 x 6
    90 x 6

    Hypers
    Light band x 8
    Light band x 8
    Light band x 8

    Lying Leg Curl
    50 x 20
    40 x 20
    20 x 20

    Done...oh wait

    HIIT
    Seated Station Bike, Level 7
    12 second sprint, 48 second walk.
    Total time: 10 minutes.


    Ok now, I'm done.

    So this workout only took about a minute or two less than last week...BUT...I did all 3 sets of hack squats, I didn't just say screw it this time. I also took time out to help these 2 highschool kids (17 y/o) who were trying to deadlift. They seemed so thankful, that I took another 5-10 minutes and just explained that dieting is the most important, and to keep the weights light until they get comfortable lifting. I got out my journal and wrote my email down for them to ask me any other questions.

    I've had a lot of people extend a helping hand to me over the last few years (Tim, Sam, Tone and the rest of the guys) that it felt good for me to be able to help out some younger kids who seemed genuinely interested in learning and getting better. They were so appreciative, that it made it all worth it. I try to be in the zone as much as possible, but if it adds an extra 10-15 minutes to a workout to really help out some kids, then I'll do it night in and night out.
    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. #1245
    Got Intensity? DGabe24's Avatar
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    Today's workout was awesome....

    May 26th, 2010
    Total Time: 45-50 minutes

    Chest/Arms

    Giant Sets

    Incline Smith --> Flat DB --> Incline DB Fly --> Cable Crossover
    185 x 10 --> 75 x 10 --> 30 x 10 --> 20 x 10
    185 x 8 --> 75 x 7 --> 30 x 10 --> 20 x 8
    165 x 7 --> 60 x 7 --> 20 x 10 --> 15 x 10
    155 x 8 --> 50 x 7 --> 20 x 10 --> 15 x 10

    BB Curl --> Skullcrushers
    90 x 6 --> 90 x 8
    90 x 6 --> 90 x 8
    80 x 8 --> 80 x 8
    80 x 8 --> 80 x 8

    DB Preacher Curl --> DB Overhead Extension
    20 x 12 --> 20 x 12
    20 x 12 --> 20 x 12
    20 x 12 --> 20 x 12

    Cambered Cable Curl --> Rope Pushdown
    30 x 15 --> 30 x 15
    30 x 15 --> 30 x 15

    Done. Didn't have my partner, so I had to use the smith machine, didn't mind it too much.

    Had a real bad taste in my mouth because yesterday someone stole $150 out of my wallet in the locker room while I was lifting. Real sad that these things happen now adays, but it was a reminder that I'm way too trusting of people. My mom has always told me that I give too many people the benefit of the doubt and I'm "old-school," I just can't imagine someone going into my gym bag while I'm lifting.

    Lesson learned, and life goes on. Have a lot of things going for me right now, so it's going to take a lot more than someone stealing $150 to slow me up.
    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

  21. #1246
    WBB Team Captain Coke's Avatar
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    That is some unfortunate bull****...you are clearly a winner Dave with that type of attitude over the situation.

  22. #1247
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by CoCoa View Post
    That is some unfortunate bull****...you are clearly a winner Dave with that type of attitude over the situation.
    Thanks Coke, it was unfortunate but I'm over it. Turning it into a positive, just a reminder of what's important.

    I'm a pretty big believer in the power of one's mindset. I think having a positive and powerful mindset is the key to success, so over the years I've done my share of reading and conditioning myself to have such a mindset.

    I believe a positive and focused mindset is what sets the successful apart from those who are complacent and "just get by."
    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. #1248
    Senior Member
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    Couldn't agree with you more on the mindset Dave. Focus on the positive, other then the locker room hickup, things are going your way. Keep it up brother.
    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

  24. #1249
    Got Intensity? DGabe24's Avatar
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    Quote Originally Posted by sambone View Post
    Couldn't agree with you more on the mindset Dave. Focus on the positive, other then the locker room hickup, things are going your way. Keep it up brother.

    Thanks man, really appreciate the support through the last months from you. Always know I can count on you man, even if it's just talking about how much we miss foods lol




    May 28th, 2010
    Total time: 85 minutes

    Push Press
    135 x 5
    155 x 5
    185 x 5
    205 x 2
    185 x 5
    185 x 5

    Arnolds
    40 x 10
    40 x 10
    40 x 10

    Rear Delt Flies
    30 x 10
    30 x 10
    30 x 10

    Cable Laterals
    10 x 12
    5 x 12 x 6sets

    Front Squats
    135 x 10
    185 x 5
    225 x 5
    225 x 5
    225 x 5
    185 x 8
    185 x 8
    Supposed to do 4 more sets...yea...right.

    Leg Press
    4pps x 8
    7pps x 8
    7pps x 8
    7pps x 12
    Added an extra 2 sets here because I couldn't do all my front squat sets.

    Quad Stretch.

    Swiss Hams
    Skipped these, don't do anything for me.

    Lying Leg Curls
    120 x 13 + 2 + 2 (17 RP)

    DC Calves
    12 reps

    Ham Stretch

    Pretty weak day, but it happens. Got real frustrated that things just weren't going how I wanted them to go, but I'll chalk it up and just keep on workin out as planned.
    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

  25. #1250
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    sorry to hear about that thievery bull****. workouts are looking great though, despite the FS's.

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