Sh*t just got real-My getting back on the HORSE log

[DanTheManB]

(no homo)/(no beasto) ;)

ANYWAY, if anyone here followed the previous log I attempted to start you also know I failed in my attempt to get straightened out mentally. For me at least I can't force it...it just has to click. Well...it somehow clicked last Wednesday; 10.5 weeks out from May 1st NPC Mr. Pittsburgh.

1. I'm going to attempt it for fun and the experience.
2. I will probably do a CLOSED division (only Pittsburgh residents allowed)
3. I have no delusions of grandeur. These people are all LEGIT as hell.
4. Time to start this log off....

[DanTheManB]

Having said all of that....starting bodyweight is 195-197 (fluctuates). At least last Wednesday anyway.

Got up to a high of 207 this past off season around mid December. Did a mini cut to get down to 200 even. Then added a good deal of extra cardio while keeping calories around 3k-ish to get to 197. Off season calories were: 375-400g protein, 300g carbs, 150g healthy fats (TON OF nuts and fat from beef and chicken) Calories were about 4,150-4,200. Cheat days I would hit about 6-8K.

Anyway the breakdown NOW is:

300g Protein
120-150 Carbs (Arm day off day and cardio/ab day is 120ish all other bigger muscle groups 140-150)
60-70g healthy fat.

So considering the overall high days I'll hit 2,430 calories
Lower end days I'll hit around 2,300

Cardio is basically walking 3 miles to, and 3 miles from my gym. A lot of ups and downs.

Cardio/ab days I'll do 45-60minutes on machines

Split is thusly:

Sunday: Back
Monday: All Legs
Tuesday: Delts and Traps
Wednesday: Bi's and Tri's
Thursday: Cardio/abs
Friday: off
Saturday: Chest/some abs/cple sets of Bi's

[DanTheManB]

Highs this past off-season included:

Deadlift: 525 for a single, though 505 for 3
Squat: 405 for 9, 315x12, 505 for a single--also did 3 sets of 405 for 5 a cple times
Bench Press: Didn't really do this...hit 275 for 8 this past Sat. and 315 for 2 though, Incline DB Presses got up to 120 for 8's, Incline Barbell up to 275 for 5

[DanTheManB]

I'll start with my fave. Leg Day :)---I won't be weighing myself more than once/week BTW. Just going by how I feel and the mirror mostly...


This was my first leg day since starting with lower cals. Don't know if my body needs to adjust OR if my mind wasn't 100% perfect or not but it wasn't as good as a leg day as the previous 3 weeks. Nevertheless...

Squats:
Warmups: 135x10, Hack Squat 135x10--good to mention the HACK and LEG PRESS I use are both engineered by the guy who owns the gym. Thus the STARTING weight on the LP sled is about 175lbs, the hack is about the same.

Squats:
225x10
315x8
405x4
405x1
365x7
365x5
315x8

Hack Squat:
225x8
315x5
275x8
225x8

Leg Extension:
One leg at a time:
60x10,60x10
Both Legs:
120x10
140x8
160x8--Again the equipment is old school heavy lol

Lying Leg Curl:
100x10
Standing one-leg curl:
30x10,30x10

Leg Press:
445x10
535x8
625x8
715x8
715x8
805x8

Standing Leg Curl:
40x10
45x10
50x8

[Zangeif Lagasse]

in on this.

[zmcdole]

Got any pics for us to see where you're at? (not gonna say no homo), but I'm not a homo!

[DanTheManB]

These were takin by me (s hitty cell cam) about 2 weeks ago at 200lbs

http://img402.imageshack.us/img402/8821/feb1220106.jpg (http://img402.imageshack.us/i/feb1220106.jpg/)
http://img52.imageshack.us/img52/2746/feb1220105.jpg (http://img52.imageshack.us/i/feb1220105.jpg/)
http://img695.imageshack.us/img695/9553/feb1220104.jpg (http://img695.imageshack.us/i/feb1220104.jpg/)
http://img42.imageshack.us/img42/1984/feb1220103.jpg (http://img42.imageshack.us/i/feb1220103.jpg/)
http://img52.imageshack.us/img52/5329/feb1220102.jpg (http://img52.imageshack.us/i/feb1220102.jpg/)
http://img716.imageshack.us/img716/4351/feb1220101.jpg (http://img716.imageshack.us/i/feb1220101.jpg/)
http://img210.imageshack.us/img210/2426/48683211717080132860.jpg (http://img210.imageshack.us/i/48683211717080132860.jpg/)

[DanTheManB]

Delts/Traps

Seated maching press light /quick warmup

Seated DB Presses Super Set with bent over rear laterals:
75x10 SS 25x10
85x8 SS 35x10
95x8 SS 40x10

Seated Arnold Presses (Full Range of motion) SS with Standing Side Laterals:
50x8 SS 20x10
55x8 SS 25x10 Drop 15x10
60x8 SS 30x10 Drop 20x10

Standing DB Shrugs SS Standing leaning one arm DB laterals:
100x10 SS 15x10 (each arm)
110x10 SS 20x10
120x10 SS 20x10
130x 10

HEX Bar Shrugs (Deadlift off floor first) SS With bent over cable laterals.
200x10 SS 10x10
250x10 SS 20x10
300x10 SS 20x10
350x10

Lying Iron Cross Rear laterals:
15x10
20x10
20x10

[DanTheManB]

So all night and as I type my stomach has been killin me/with minor diarrhea...I don't get it...I ate the same stuff. Kinda frustrating.

I feel good otherwise. Starting to get into the waking up earlier phase with more energy....though usually fall asleep earlier and I haven't been able to. So less sleep+stomach ache should = major irritability. I feel ok though. wonder if that ashuwaga Gotlife takes is helping? hmmm.....

Because of this + a lower carb day (arms) my first meal will just be 3 scoops All They Whey protein almost frozen so it's thick ...I'll drink it for like 30 minutes...then walk 3 miles to the gym

[Zangeif Lagasse]

So all night and as I type my stomach has been killin me/with minor diarrhea...I don't get it...I ate the same stuff. Kinda frustrating.

I feel good otherwise. Starting to get into the waking up earlier phase with more energy....though usually fall asleep earlier and I haven't been able to. So less sleep+stomach ache should = major irritability. I feel ok though. wonder if that ashuwaga Gotlife takes is helping? hmmm.....

Because of this + a lower carb day (arms) my first meal will just be 3 scoops All They Whey protein almost frozen so it's thick ...I'll drink it for like 30 minutes...then walk 3 miles to the gym

I like to cycle adaptogens and it makes me pretty stable all the time.

Favorite is rhodiola, then ashwagandha, then maca.

Ginger infused green tea is where it's at though to settle the stomach. Drink that and put down a cup or two of brown rice and that should cure your ails.

[DanTheManB]

I like to cycle adaptogens and it makes me pretty stable all the time.

Favorite is rhodiola, then ashwagandha, then maca.

Ginger infused green tea is where it's at though to settle the stomach. Drink that and put down a cup or two of brown rice and that should cure your ails.

lol I spelled ashwagandha wrong. I did order it and took it for the first time yest. Sipping green tea right now. no ginger tho.

Brown rice may occur later since I do have some

[Zangeif Lagasse]

lol I spelled ashwagandha wrong. I did order it and took it for the first time yest. Sipping green tea right now. no ginger tho.

Brown rice may occur later since I do have some

I made cabbage rolls w/ brown rice and chicken tenderloin and a touch of spices and evoo.

tastes amazing and very comfort food-esque as well.

[DanTheManB]

I made cabbage rolls w/ brown rice and chicken tenderloin and a touch of spices and evoo.

tastes amazing and very comfort food-esque as well.

that sounds incredible actually

[DanTheManB]

3 mile walk to, and from my gym for cardio.

ARMS

Close-Grip Benchpress:
135x10 (warmup)
185x8
225x8
245x8
250x7
225x8

Cheat Barbell Curls:---yeah I know I know, I give as much oomph as needed. I got away from these for some reason and I think my arms suffered big-time because of it.

95x10 (strict form)
135x8
155x6
175x6

V-Bar Push Downs:
120x10
140x10
160x10
170x10

DB Hammer Curls:
55x8
60x8
65x8

Lying DB Skull-Crushers:
25x10
30x10
35x10

Low Cable Curls (straight bar)
90x10
110x10
130x10

Rope:
60x12
70x10
80x10

EZ Curl bar:
Wide gripx8 with 65lbs
Close gripx8 65lbs

[DanTheManB]

Post workout decided to do 1/4 cup brown rice (dry measurement) in stead of my usual 1/2 cup oats with a tablespoon of naturally more. The brown rice serving had 35 carbs but when all is said and done (not scooping every kernel out of the pot/ not able to pick up all rice with fork) it probably hit around the same # of carbs as a half cup of oats.


Stomach is feeling a bit better...hope it stays that way

[Zangeif Lagasse]

that sounds incredible actually

Yeah, came out great.

I do the same thing w/ stuffed peppers from time to time.

[DanTheManB]

I'm not a fan of these cardio/abs days. And tomorrow is an off day ...blah. I want to do SOMETHING...but I need rest because in the long run I know how important it is. May try to hit some calves today too...Carbs yesterday hit around 125-130.

Still wake up in the middle of the night HUNGRY but have an Xtend/Purple Wraath sitting there to gulp which kills it enough to fall back asleep...

Also really need to see a dentist and made an appointment for 9:45 this AM but woke up just smoked. And didn't feel like hiking the mile and a half empty stomach to get there (no car)....plus my anxiety about going to the dentist was insane today. Re-scheduled for Tuesday @ 3M...after my workout so I'll def. have enough balls to get my ass there.

Welcome to my life =/

[Zangeif Lagasse]

I'm not a fan of these cardio/abs days. And tomorrow is an off day ...blah. I want to do SOMETHING...but I need rest because in the long run I know how important it is. May try to hit some calves today too...Carbs yesterday hit around 125-130.

Still wake up in the middle of the night HUNGRY but have an Xtend/Purple Wraath sitting there to gulp which kills it enough to fall back asleep...

Also really need to see a dentist and made an appointment for 9:45 this AM but woke up just smoked. And didn't feel like hiking the mile and a half empty stomach to get there (no car)....plus my anxiety about going to the dentist was insane today. Re-scheduled for Tuesday @ 3M...after my workout so I'll def. have enough balls to get my ass there.

Welcome to my life =/

Good times, I've never woken up from hunger pangs, ever try some green tea extract or a natural hoodia supplement?

[DanTheManB]

Good times, I've never woken up from hunger pangs, ever try some green tea extract or a natural hoodia supplement?

Hoodia never really worked well for me. GTE usually made it harder to fall asleep (metabolism revving) I'm just dealing with it for now. Calories might be too low even right now but eventually my body should adapt

[Zangeif Lagasse]

Hoodia never really worked well for me. GTE usually made it harder to fall asleep (metabolism revving) I'm just dealing with it for now. Calories might be too low even right now but eventually my body should adapt

I feel you on that, hard hitting that atrophy cut stage.

[DanTheManB]

Finally weighed in...and after a week and 1 day I was SHOCKED to see 192.8lbs! Very nice surprise actually. Been hitting my diet perfectly I guess...

Today was cardio/abs

Hit the Precor Stride Machine hard first-20minutes
Stair stepper-20 minutes
Walking 4.1-4.5mph no incline 20 minutes

5 sets for abs weighted.

Big time sweat.

I may go in tomorrow to do some light incline walking even though it's a scheduled off day

[Zangeif Lagasse]

Finally weighed in...and after a week and 1 day I was SHOCKED to see 192.8lbs! Very nice surprise actually. Been hitting my diet perfectly I guess...

Today was cardio/abs

Hit the Precor Stride Machine hard first-20minutes
Stair stepper-20 minutes
Walking 4.1-4.5mph no incline 20 minutes

5 sets for abs weighted.

Big time sweat.

I may go in tomorrow to do some light incline walking even though it's a scheduled off day

good sh*t.

rest when it calls for it, the long haul you'll prolly benefit.

[DanTheManB]

Today is a scheduled off day. Though I will be going out to clear some snow in a bit and then thinking of taking a stroll throughout a couple neighborhoods. Should equat to about 4 miles walking. Nothing real strenuous though.

[DanTheManB]

So all I did was shovel snow and go on a lil over 4 mile walk. Google mapped where I walked and it came to about 4.2 miles. That works for a "rest" day

[DanTheManB]

Did a round 2 Shoveling/sweeping...It's not a TON of snow, like 2-3 inches both times today...nothing like the over 20" a few weeks ago I kept doing...but it's moving the body. Feels good man.

I am officially addicted to any form of exercise

[RichKnapp]

I am officially addicted to any form of exercise

What a good addiction. ;)

[DanTheManB]

What a good addiction. ;)

Sometimes. Addiction to anything can't be good or well rounded. Although it's better to be addicted to that rather than other things....

Woke up with a massive headache. Horrible dreams lately. Chest in a bit...hopin' the gym is open lol

[DanTheManB]

CHEST

Incline Barbell Presses:
135x10 (warmup)
185x8 (warmup) SS Exercise ball crunches (bodyweight)x30
225x10 SS Ball Crunches 25lbsx30
250x8 SS Ball Crunches 50x30
250x8 SS Ball Crunches 50x30

Incline Dumbbell Presses:
100x8 SS DB Incline Flyes 30lbsx8
110x8 SS DB Incline Flyes 35x8
110x8 SS DB Incline Flyes 35x8
100x7 SS DB Incline Flyes 35x8
90x9

Flat DB Presses:
85x8
95x8
100x7

Hammer Incline Presses:
187x10
237x10
277x7
277x8

High Cable Crossovers (though I dont actually cross over. pull til my hands meet)
40lbsx20
50x20
50x20

5.4 total miles walk

[Barn01]

Damn dude I didn't even see that you were back at the log. Make it happen and I'll pop in to check the progress.

Get this ... I've been playing with a new carb load protocol and I woke up this morning weighing half a lbs less. I'm like 2lbs off my last comp weight at 4 weeks out ... this time it's going to get SICK ;)

Time to hit chest day for me ... have at it bro and look forward to seeing how you come in from your 207 off season!

[DanTheManB]

Damn dude I didn't even see that you were back at the log. Make it happen and I'll pop in to check the progress.

Get this ... I've been playing with a new carb load protocol and I woke up this morning weighing half a lbs less. I'm like 2lbs off my last comp weight at 4 weeks out ... this time it's going to get SICK ;)

Time to hit chest day for me ... have at it bro and look forward to seeing how you come in from your 207 off season!

thanks brah....bout to hit legs

[DanTheManB]

Had breakfast-2 whole eggs one carton egg whites (equivalent to like 8 whites)
1/2 cup oatmeal with cinnamon

Sipping on 3 scoops XTEND, 1 scood Controlled Labs Green Mag and one scoop beta-alanine...

I have been drinking creatine on leg days only. May switch back to every workout if I'm feelin really wasted

[DanTheManB]

Freakin SMASHED legs. Great workout. Mindset was good most likely because I had another fail night out last night (didn't drink of course though I wish I did)

Legs-

Back Squats:
135x12(warmup)
225x10 (warmup)
315x12
405x6
405x5
365x8
315x8

Hack Squats:
190lbsx8
280x8
330x3 (ran out of gas bad) dropped 50 lbs off 280x5

Leg Press:
535x8
625x8
715x8
805x8
895x8

One Leg Leg Extension:
Each Leg 60lbsx10
70x8 SS Lying Leg Extensions 80x10

Two Legs Extension:
120x8 SS Lying Leg Curls 90x8
130x8 SS Lying Leg Curls 100x8

Standing One Leg Curls:
Each Leg 30x8
35x8
40x8

3.5 miles walk

[DanTheManB]

Diet right now is as follows with a couple tweaks:

Meal 1: Two whole eggs, one carton egg whites (equivalent to 8 egg whites)
1/2 cup Oatmeal with cinnamon

Workout:::: 3 scoops XTEND mixed with creatine and beta alanine 30 mins preworkout if needed

Meal 2 Post workout shake: 2 scoops All The Whey combo Protein (44 g protein, 2 fat, 4 carbs)

Meal 3: 8-10 Oz Chicken Breast, 1/4 cup dry measurement Brown Rice (35 g carbs approximately though I'm not able to eat every single grain cause some sticks to the pot)

Meal 4: 4-6oz Chicken Breast, 3/4 cup oatmeal (41 carbs) 2 tablespoons Naturally More Peanut Butter

Meal 5: 2-2.5 cups regular CHEERIOS (40-50carbs) mixed with 2 tablespoons Naturally More, 2 Scoops in water All The Whey Protein Powder

[DanTheManB]

Back day...feelin pretty wasted after yesterdays leg palooza...

Olympic Ring Pullups:
Bodyweightx10
BWx10
BWX10

Hammer Grip Shoulder Length Pullups:
BWX10
BWX10

Wide Grip Lat Pulldowns:
160x10
180x10
200x8

Even WIDER Grip (diff attachment) Pulldowns:
210x8
210x8

Hammer Grip Pulldowns:
210x8

Seated Low Row Super Set with standing Alternating DB Curls:
(Close Grip Attachment) 200x8 SS Curls 35x10
(Close Grip Attachment) 210x8 SS Curls 50x8
(Wide Grip Attachment) 220x8 SS Curls 60x8
(Wide Grip Attachment) 230x8 SS Curls 70x8

Standing Barbell Rows:
185x10
205x8
225x8

Two handed DB Rows Chest Supported by Incline Bench Super Set with Seated Chest Supported Rows:
60x8 SS Seated Row Wide Grip 200x8
75x8 SS Seated Row High Hammer grip 200x8
80x8 SS Seated Row Low Hammer grip 200x8

Did a light set of seated calf raises for 20 reps...thinking of pounding calves some on my arm day this week (Wednesday).

5.4 miles walking

[ronin_ts]

subbed...this is gonna be a sweet read!

[DanTheManB]

subbed...this is gonna be a sweet read!

haha thanks man appreciate it. what makes u say that tho?

[ronin_ts]

Because you give detailed logs and its obvious you take it very seriously lol

[DanTheManB]

Because you give detailed logs and its obvious you take it very seriously lol

ha yea maybe too seriously

[Zangeif Lagasse]

ha yea maybe too seriously

no such thing, lol.

[ronin_ts]

no such thing, lol.

repped..and yup :)

[DanTheManB]

Haha yeah I guess you're right. Its a good thing to keep ones mind focused on. It really feels AMAZING to eat clean and have a great workout.

[Zangeif Lagasse]

Haha yeah I guess you're right. Its a good thing to keep ones mind focused on. It really feels AMAZING to eat clean and have a great workout.

Yeah, having a healthy mind and body allows for everything else to fall in place.

[DanTheManB]

Yeah, having a healthy mind and body allows for everything else to fall in place.

My mind is FAR from healthy unfortunately

[Zangeif Lagasse]

My mind is FAR from healthy unfortunately

join the club my friend.

[Barn01]

My mind is FAR from healthy unfortunately

Time heals all wounds bro! Keep at it you're going to come in so much better than last time. You'll be able to look back with a smile and a sigh of relief that you pulled it all together and made it happen!

[DanTheManB]

I might be totaly crazy, but today I'm thinking about adding some extra cardio. Walk to the one gym I go to ( about 2.7miles) try to smash delts and traps in 45-60minutes, walk about 1.5 miles to the street car station to go downtown to hit Gold's so I can tackle the Precor Stride machine and hit the tanning bed. I will literally tackle the machine.

[DanTheManB]

Time heals all wounds bro! Keep at it you're going to come in so much better than last time. You'll be able to look back with a smile and a sigh of relief that you pulled it all together and made it happen!

Thanks dude. It's not even as much about her as much anymore. My head is just fuked in general. Thanks for the support brosef

[DanTheManB]

Oh, also...my friend said he should be able to take some 8 weeks out pics this Saturday. I'm nervous as I always want to look "in contest shape" for progress pics....but hey its about progress...hope I 'll be able to show some

[DanTheManB]

Delts/Traps

Seated DB Shoulder Presses Super Set with Standing DB Shrugs:

80lbsx10 SS Shrugs: 100x10
105x5 SS Shrugs: 110x10---Decided to try the 105's, thought I could grind out 8 reps. I was sorely mistaken! ha
90x8 SS Shrugs: 120x10
90x8 SS Shrugs: 130x10

HEX BAR Shrugs Superset with bent over Posterior Delt Laterals:

200lbsx10 SS 25lbsx10
250x10 SS 30x10
300x10 SS 35x10
350x8 SS 40x10
400x8---Mind you I'm literally deadlifting the bar off the floor first and then shrugging.

Standing Drop Set DB Side Laterals::: (DB's literally at my sides as the starting point for all sets. I do not let them float in front of me.)

30lbsx10-20x10-10x10
30x10-20x10-10x10
30x10-20x10-10x10

Seated HAMMER GRIP DB Presses SS with bent over cable laterals:

50x8 SS 10x10
55x8 SS 20x10
65x10 SS 20x10---I really get a good squeeze here

4.5-5 miles walked. Also hit the Precor Stride Machine hard for 20 minutes. Heart rate was between 150-172 the entire time. Machine spat out 290 calories burned but who knows the actual total.

[RichKnapp]

W/O looked like a good one. The cardio burn, ya it is hard to tell, but a good base line. ;)
Good job today.

[DanTheManB]

W/O looked like a good one. The cardio burn, ya it is hard to tell, but a good base line. ;)
Good job today.

Thank you my friend! you're doin good work yourself! Looking good brother! (no homo)

[DanTheManB]

Arms and Calves today....

Smashed through it quick---cardio was about 8 miles total walking (pedometer) so I didn't feel like hitting any extra...tomorrow I'll do an hour (or more if I feel like it)

EZ Bar Curls--Inside grip immediately switch to wider grooves then SS Seated Behind the Head DB Extensions:

50x10,50x10 SS 80lbsx10
70x10,70x10 SS 95X10
90x10,90x10 SS 110x10

Light Close-Grip Bench SS with Standing Barbell Cheat Curls (nothing crazy, enough sway to get it up):

185x10 SS Curls 135x8
205x10 SS Curls 155x8
225x10 SS Curls 175x6
Curls: 185x6

Hammer Grip Curl Bar:
70x10
90x8

Triangle Bar Tricep Pushdowns:
130x15
150x12
170x12
180x10

Was gonna do more but TBH my arms were hardboiled by this point.

Calves: 2 sets seatedx12 reps

Calf Raises on the HACK SQUAT:
135x12
225x12
315x12

[Zangeif Lagasse]

Supersets rape, good sh!t bruh.

[DanTheManB]

Right now sipping on a 66g protein shake....gonna hit the gym when the lunch crowd dies a bit...just cardio some abs today. Can not find my damn home scale. I'll weigh at the gym. Might now be as accurate but oh well

[Zangeif Lagasse]

Right now sipping on a 66g protein shake....gonna hit the gym when the lunch crowd dies a bit...just cardio some abs today. Can not find my damn home scale. I'll weigh at the gym. Might now be as accurate but oh well

I'm ritualistic with my weigh-ins since my bowels are like clockwork.

Wake up, drop the browns off at the super bowl, empty stomach step on scale, double check, log it on bb.com lol.

[DanTheManB]

I'm ritualistic with my weigh-ins since my bowels are like clockwork.

Wake up, drop the browns off at the super bowl, empty stomach step on scale, double check, log it on bb.com lol.

Yea bro I don't know what the fuk happened to my scale! So I had to wait until I got to the gym today and weighed in at 194.6lbs. PISSED! I was down to 192.8 last week yet I look LEANER in the mirror for sure! So I must have lost water weight and my body bounced back from that low.

I've still lost in 2 weeks, 1 day about 3lbs. Which in reality is a perfect pace!

[DanTheManB]

Workout today was alll cardio::

25 minutes on the Precor Stride Machine: spat out 354 cals burned...I also use the fartlek method of intervals...go when I'm ready and just mix it up....that machine never fails to leave me dripping BTW...

Also did 25 minutes treadmill walking:: 157 cals burned....did a LOT of switching it up. First 15 minutes stayed between 4.0-4.6 mph also varied the incline from .5% grade to 4% ....then dropped the MPH to 3.5-3.8 for the last 10 minutes and varied the incline from 5-8%

10 minutes Elliptical...not sure of cal burn...didn't care...got 1.25miles...

3 sets on the captain's chair with BW x 15 reps each knee raises

2 sets on an ab machine 20 lbs x20 reps each set

[Barn01]

Bringing it home for the May show ;)

I'll be living out of a hotel trying to find a gym for the month of May ... gotta love work travel!

[DanTheManB]

Bringing it home for the May show ;)

I'll be living out of a hotel trying to find a gym for the month of May ... gotta love work travel!

at least u have a real job!

[DanTheManB]

Today is a total off day. Other than walking more then the avg person seeing that I have no car...

Also had an interview earlier...and "breakfast" was just sipping one scoop purple wraath mixed with 3 scoops xtend

[DanTheManB]

Woke up, finally found my scale and weighed in after taking care of some business....189!!!

Pretty damn surprised considering I did nothing but normal living yesterday! :)

Thinking another 9-10 lbs and I should be close to where I want to be. My friend is pretty busy so who knows if I can get some progress pics up within the next few days.

[DanTheManB]

Chest Day....bodyweight at 189lbs...

Incline DB Presses SS exercise ball crunches:

80lbsx10 SS Crunches BW x30
120x8 SS Crunches 25lbsx30
110x8 SS Crunches 50lbsx30
110x8 SS Crunches 50lbsx30
110x8

Flat DB Presses:

85x10
90x8
95x8
100x8

Incline Hammer Strength Machine Presses:
187x10
237x10
277x8
367x5 Dropset 277x5

Incline Barbell Press SS with Incline DB Flyes SS With Standing Cable Crossovers:
(Only did two sets of presses, I was smoked)
185x8 SS Flyes 30lbsx10 SS Crossovers 40lbsx20
205x5 Dropset to 185x3 SS Flyes 35x8 SS Cables 40x20
DB Flyes 35x8 SS Cables 40lbsx20
Db Flyes 35x10 SS Cables 40x20

Finished in 45-50 minutes. Kinda odd how quickly I seem to start picking up the pace. I'm not going into the workouts purposely trying to pick up the pace besides added supersets I just have my wind much quicker.

Also walked a total of 6-6.5 miles

[ronin_ts]

Had breakfast-2 whole eggs one carton egg whites (equivalent to like 8 whites)
1/2 cup oatmeal with cinnamon

Sipping on 3 scoops XTEND, 1 scood Controlled Labs Green Mag and one scoop beta-alanine...

I have been drinking creatine on leg days only. May switch back to every workout if I'm feelin really wasted

Yum Im hungry now thinking about it

[Barn01]

Woke up, finally found my scale and weighed in after taking care of some business....189!!!

Pretty damn surprised considering I did nothing but normal living yesterday! :)

Thinking another 9-10 lbs and I should be close to where I want to be. My friend is pretty busy so who knows if I can get some progress pics up within the next few days.

Sweet bro that's like almost 20lbs drop so far ... how's the squat strength?

[DanTheManB]

Sweet bro that's like almost 20lbs drop so far ... how's the squat strength?

haha didn't read my last leg day? Hit 405 for a set of 6 and a set of 5 also 365 for 8...

Tomorrow is a week later though (wow time DOES fly!) so we shall see tomorrow...presses were good today though.

[DanTheManB]

Speaking on leg day ...it truly is the day to see what you're made of. If you're mentally not into what you're doing it can literally be a 50lb difference in the weight you move. Crazy. Going to try to get stoically pumped. Too much emotion wastes energy. I'm burning on the inside though.

[DanTheManB]

Didn't weigh in today...hate doing that before leg days.

So I'll say I'm still 189-190lbs.

My buddy took pics AFTER I did my leg day so when I post them up the cuts might not be as apparent in my legs...

Also, had to walk 3 miles before I started legs. Usually get a ride on Sundays but hey it is what it is...I got a ride home so that was cool...

Back Squats:

135lbsx10 (warmup)
225x10 (warmup)
315x13!!! ---this is a PR for reps with 315 kinda crazy lol
405x4
405x3
365x8
365x6 (to make up for not getting 5's with 405)
315x8

Leg Press:

535lbsx12
625x10
715x8
805x8
895x8
895x8

HACK Squats:

Went light to feel the mind muscle connection as I was smoked.
190x10
190x10

Seated Two leg Lg Extensions:
130x10
140x8
1 leg Leg Extensions:
50x10 each leg

Lying Leg Curls:

90x10
100x8
110x8

Standing One Leg Leg Curls:

35x10
40x10
45x8

[DanTheManB]

Hopefully have the 8 week out pics posted tonight or tomorrow

[Zangeif Lagasse]

btw if you're interested I've written up a body building style workout, might be something you'd like to look for when you're building back up afterward.

in the meantime, keep beasting and keep it up.

[DanTheManB]

btw if you're interested I've written up a body building style workout, might be something you'd like to look for when you're building back up afterward.

in the meantime, keep beasting and keep it up.

Def. bro. dlbetzii@gmail.com....

hit me with it.

Right now I don't want to change much up so the workouts are basically remaining the same with slight variations and different exercises to change it up. Usually back and arms day I switch it up a ton. Chest and legs I'm pretty reluctant to do crazy s hit other than maybe doing flat barbell as opposed to incline.

Def looking for a good program come next winter though

[Zangeif Lagasse]

Def. bro. dlbetzii@gmail.com....

hit me with it.

Right now I don't want to change much up so the workouts are basically remaining the same with slight variations and different exercises to change it up. Usually back and arms day I switch it up a ton. Chest and legs I'm pretty reluctant to do crazy s hit other than maybe doing flat barbell as opposed to incline.

Def looking for a good program come next winter though

bet, I'ma put it together either sometime tonight or tomorrow morning and send it over.

[DanTheManB]

http://img692.imageshack.us/img692/6508/eightoutnumber1.jpg (http://img692.imageshack.us/i/eightoutnumber1.jpg/)
http://img63.imageshack.us/img63/2831/eightout8.jpg (http://img63.imageshack.us/i/eightout8.jpg/)
http://img97.imageshack.us/img97/7043/eightout11.jpg (http://img97.imageshack.us/i/eightout11.jpg/)
http://img192.imageshack.us/img192/8575/eightout10.jpg (http://img192.imageshack.us/i/eightout10.jpg/)
http://img97.imageshack.us/img97/9176/eightout.jpg (http://img97.imageshack.us/i/eightout9.jpg/)
http://img63.imageshack.us/img63/7708/eightout2.jpg (http://img63.imageshack.us/i/eightout2.jpg/)

[DanTheManB]

http://img268.imageshack.us/img268/5181/eightout3.jpg (http://img268.imageshack.us/i/eightout3.jpg/)
http://img682.imageshack.us/img682/7691/eightout5.jpg (http://img682.imageshack.us/i/eightout5.jpg/)
http://img192.imageshack.us/img192/1040/eightout6.jpg (http://img192.imageshack.us/i/eightout6.jpg/)
http://img97.imageshack.us/img97/8110/eightout13.jpg (http://img97.imageshack.us/i/eightout13.jpg/)
http://img192.imageshack.us/img192/2710/eightout12.jpg (http://img192.imageshack.us/i/eightout12.jpg/)

[DanTheManB]

http://img46.imageshack.us/img46/451/eightout15.jpg (http://img46.imageshack.us/i/eightout15.jpg/)
http://img63.imageshack.us/img63/2540/eightout16.jpg (http://img63.imageshack.us/i/eightout16.jpg/)
http://img46.imageshack.us/img46/6086/eightout17.jpg (http://img46.imageshack.us/i/eightout17.jpg/)
http://img682.imageshack.us/img682/9745/eightout18.jpg (http://img682.imageshack.us/i/eightout18.jpg/)

[Zangeif Lagasse]

great progress.

kill it.

[DanTheManB]

Thought I'd post this up...this is me last March the 20th @ 187lbs. I had lost 13-15 lbs already...HUGE improvements in a year's time!!

http://img138.imageshack.us/img138/6854/threetwenty.jpg (http://img138.imageshack.us/i/threetwenty.jpg/)

[DanTheManB]

Weighed in @ 186...drinking some green tea then going to eat meal 1. Cutting out one yolk also....walking to the gym to mash on back and probably going to go to my OTHER gym to tan and hit 20-25 minutes of HARD cardio (rather than walk all the way back)


Don't know if it's placebo or not but I've been taking ashwagandha 2-3x/day and I feel MUCH better recently for a longer duration than before. The sun has been out more too though so that might be affecting things.

[Zangeif Lagasse]

Weighed in @ 186...drinking some green tea then going to eat meal 1. Cutting out one yolk also....walking to the gym to mash on back and probably going to go to my OTHER gym to tan and hit 20-25 minutes of HARD cardio (rather than walk all the way back)


Don't know if it's placebo or not but I've been taking ashwagandha 2-3x/day and I feel MUCH better recently for a longer duration than before. The sun has been out more too though so that might be affecting things.

I'd say it's more the sun than the herbal adaptogen, but I have to say that since I've been cycling adaptogens I've been far more at peace with things than before I started adding them in.

[DanTheManB]

Ok hit back today and some bis (couple sets)...lets get to it....

Weight: 186lbs

Pullups Various grips SS Standing alternating DB curls:

(Widegrip) BW x15 SS Curls 35lbsx10
(Hammer Grip) BW x10 SS 40x8
(Underhand Grip) BW x10 SS 50x8
(Wide Grip) BW x10 SS 60x8
(Hammer Grip) BW x10 SS 70x6

Pulldowns (Various Grips)

(Wide Grip) 150x12
(Wide Grip) 180x10
(Wide Grip) 200x8
(Very Wide Grip) 200x8
(Very Wide Grip) 210x8
(Hammer Grip) 210x8

Seated Low Cable Rows (Close Grip Handle all sets):
200lbsx8
220x8
240x8 (felt heavy as hell)
180x12

Hammer Strength High Rows---this one is a combo Incline and high row. Odd angle and feels really heavy so I concentrated on a good squeeze here:

97lbsx10
147x10
187x8

Bent Over DB Rows (As strict as I possibly could holding onto dumb bell rack with each hand):

80x10
90x8
100x8
110x8

Seated Chest Supported Rows:
(Wide Grip) 170x10
(High hammer grip) 180x10
(Low Hammer Grip) 200x8

Walked about 6.5 miles total. The last 3 and some change carrying 20lbs of groceries on my back. So I ended up walking all the way home anyway...got home put that away and hopped off to my other gym to tan and also hit the PreCor Stride machine hard...spit out 334ish cals burned. Heart rate was between 132-162 the entire time (varied it up).

Feel incredible right now...def a good day.

[DanTheManB]

Weighed in about the same...186ish-187...not 100% sure what tenth of a pound because at home I don't have a digital scale. As long as I didn't go back UP...lol

Had a great day yesterday and it seems to sometimes be on a delay as far as weight loss goes with me. Don't know if other preppers have the same thing happen to them....like I might stay the same a couple days then maybe go UP 2 lbs and then another day or 2 be down 3-5lbs ! lol it's nuts...

[DanTheManB]

Delts/Traps

Seated DB PResses SS With Standing Wide Grip Barbell upright rows:

85lbsx10 SS Upright Rows 95x10
100x7 SS 115x10
100x5 SS 135x10
80x10

Standing DB Shrugs:

100x10
110x10
120x10
130x10

Seated Arnold Presses:

50x10
55x10
65x8

Standing DB Laterals:
30x10
30x10
30x10

SS With HEX BAR Shrugs:

240x10
290x10
340x10
400x10

Leaning One Arm DB Laterals SS With seated rear laterals:
20x10SS 15X10
20X10 SS 20X10
20X10 SS 20X10

I wanted to do more but was actually pretty smoked after this...also walked 3 miles to the gym and 3 miles back with about 20lbs in groceries on my back

[Togoro]

Strong sideburns man, keep it up!

Seriously though, wheels are lookin' thick. Wish I could compete in the Pittsburgh with you!

[DanTheManB]

Strong sideburns man, keep it up!

Seriously though, wheels are lookin' thick. Wish I could compete in the Pittsburgh with you!

haha thanks brosef! I hope I make it!

[Zangeif Lagasse]

haha thanks brosef! I hope I make it!

You better make it or else...

http://i929.photobucket.com/albums/ad135/NocturnalShadow0000/lulzdog.gif

[DanTheManB]

Down another pound to 185...down about 15 in 4 weeks and 12 since I started prep 3 weeks ago...

[RichKnapp]

Thats a pretty good drop in 4 weeks.

[DanTheManB]

Thats a pretty good drop in 4 weeks.

It's weird though. I've been weighing in the AM before I eat...then today I weighed in at 185, ate, walked 3 miles to the gym, smashed arms , had my PWO shake and went downtown to my other gym to hit more cardio while sipping XTEND then tanned and weighed myself for s hits and giggles and I was up to 194?!?! wtf??? Anyone else have that happen??

[RichKnapp]

It's weird though. I've been weighing in the AM before I eat...then today I weighed in at 185, ate, walked 3 miles to the gym, smashed arms , had my PWO shake and went downtown to my other gym to hit more cardio while sipping XTEND then tanned and weighed myself for s hits and giggles and I was up to 194?!?! wtf??? Anyone else have that happen??

Thats a normal gain. Food and water add a lot no matter how much work you do. Don't worry. In morning right after you emty bladder is your most accurate weight.

[DanTheManB]

So anyway, it's whatever. Looking leaner in the mirror so that's all that matters.

Arms:

Seated DB Skull Crushers (behind the head) SS with standing barbell curls and standing hammer bar curls:

80lbsx10 SS 95x8
90x10 SS 135x8
100x10 SS (hammer curl bar) 110x10
110x10 SS (hammer curl bar) 130x10

Seated EZ Curl-type Bar Tricep extensions (behind the head again) SS Standing Alternating DB Curls:

65x10 SS 50x8
85x10 SS 60x8
85x10 SS 70x6

Close Grip Bench Press SS with Standing Cable curls (cambered bar):

185x10 SS 80x12
205x10 SS 100x10
225x10 SS 120x10

Not much rest....Triangle Bar PushDowns:
120x15
150x10
170x10
23 sets in about 30minutes

Cardio: Did 15 mins. on the stair stepper, 11 mins on the Precor Stride Machine and 5 mins incline walking @ 5% and 4.1 mph
Cals burned: about 370...as far as what the machine spit out...

Also walked 3 miles to the gym as well

[DanTheManB]

Thats a normal gain. Food and water add a lot no matter how much work you do. Don't worry. In morning right after you emty bladder is your most accurate weight.

Really? Just surprised me bigtime considering I ate 8 egg whites, 1 whole egg, 27 carbs from oats, 2 scoops whey and maybe a total of 5 scoops XTENd plus whatever water i drank. Bout to eat again. Ah well...

[Togoro]

If I look at a glass of water I'll gain two pounds.

It's crazy how that stuff fluctuates. In the end, all that matters is how you look.

[DanTheManB]

If I look at a glass of water I'll gain two pounds.

It's crazy how that stuff fluctuates. In the end, all that matters is how you look.

ha I never even thought about it before. But true about what you look like.

I forget to mention I put mustard on my eggs and later in the day use mustard and frank's red hot ...and I think XTEND tends to hold some excess more than water alone for some reason

[Barn01]

Really? Just surprised me bigtime considering I ate 8 egg whites, 1 whole egg, 27 carbs from oats, 2 scoops whey and maybe a total of 5 scoops XTENd plus whatever water i drank. Bout to eat again. Ah well...

Was it the same scale wearing the same thing?

[cheap710]

I have been searching for a site like this in the field I am interested in. I am a great fan. I
also like all things about do it yourself suggestions that help you to save.

[DanTheManB]

I have been searching for a site like this in the field I am interested in. I am a great fan. I
also like all things about do it yourself suggestions that help you to save.


Was it the same scale wearing the same thing?

Different scale and wearing slightly different things. I weighed in at 187 on MY scale this AM....I'm eating 8 whites, 2 whole WITH MUSTARD and sipping 3 scoops xtend (since no carbs) before I hit the gym. When I get there I'll take a piss and see what the weight difference is. ..now it won't be the greatest experiment since I'm obviously ingesting some food but it'll be close enough.

Hell, if I'm a few pounds heavier than I thought I'll look at it as a plus. Meaning I'm basically losing mostly fat and I'll eventually step on stage heavier :)

[DanTheManB]

Alright. So I'm guessing I'm ACTUALLY between 193-195. That's fine. The scale at the gym said 195. Doesn't matter as I am getting leaner every day. Just means I'll come in heavier :)

Today did 30 minutes Precor Stride Machine, 15 minutes bike, 15 minutes elliptical

627 Calories

Will do 30-45 minutes cardio WITH some abs tomorrow. Screw the off day. Was tired today but feel like it will do me good to get some extra cardio in.

Also, made diet adjustments which I'll post now...want to get your thoughts!

[DanTheManB]

MEAL 1: 1 small carton Egg Beaters egg whites, 1 whole Omega-3 Egg, 1/2 cup (dry measurement) oats.

P-56g, F-7g, C-27g Calories: 395

MEAL 2: Post Workout Shake All The Whey Protein 2 scoops.

P-44g, F-2g, C-2g Calories: 202 ( give or take depending on how accurate I actually scoop lol)

MEAL 3: 7 Oz Chicken Breast, 1/4 cup (dry measurement) brown rice, 2 cups Broccoli.

P-62g, C-45g, F-8g Calories: 500

MEAL 4: 7 Oz Chicken Breast, 1/2 Cup (Dry Measurement) Oats, 1 tablespoon naturally more PB, 2 cups broccoli

P- 66g F-15.5g, C-41g Calories: 568

MEAL 5: All They Whey Protein 2 scoops, 2 cups Cheerios, 2 tablespoons Naturally More

P-60g F-17g, C-50g Calories: 593

TOTALS: P: 288, C: 165, F: 50 Calories: 2,262

[Togoro]

I always just weigh myself naked in my bedroom, using the same digital scale everytime, to ensure accuracy.

That being said, I'd cut a man's throat for 2 cups of cheerios right now.

Ahhhh, 8 days out.

[ronin_ts]

I always just weigh myself naked in my bedroom, using the same digital scale everytime, to ensure accuracy.

That being said, I'd cut a man's throat for 2 cups of cheerios right now.

Ahhhh, 8 days out.

currently eating a chocolate chip cake...nom nom!

[DanTheManB]

I always just weigh myself naked in my bedroom, using the same digital scale everytime, to ensure accuracy.

That being said, I'd cut a man's throat for 2 cups of cheerios right now.

Ahhhh, 8 days out.

nice bro! get it!

[Barn01]

I always just weigh myself naked in my bedroom, using the same digital scale everytime, to ensure accuracy.

That being said, I'd cut a man's throat for 2 cups of cheerios right now.

Ahhhh, 8 days out.

I feel your pain ... I just ate a stale rock hard 43g protein bar because I was starving and I needed the right macros.

2,3,4 weeks out now!

My treat this morning was 30g of cheerios instead of 20g :)

[DanTheManB]

Hit 15 minutes on the PreCor Stride machine and 17 minutes walking on the treadmill. 15 of which were on an incline varied between 5-10% grade and 3.4-3.8mph....338 cals burned or around there...also did it on empty stomach and hit 4 sets of abs as well.

Kinda done weighing myself for now...gonna wait a few more weeks.

[Zangeif Lagasse]

MEAL 1: 1 small carton Egg Beaters egg whites, 1 whole Omega-3 Egg, 1/2 cup (dry measurement) oats.

P-56g, F-7g, C-27g Calories: 395

MEAL 2: Post Workout Shake All The Whey Protein 2 scoops.

P-44g, F-2g, C-2g Calories: 202 ( give or take depending on how accurate I actually scoop lol)

MEAL 3: 7 Oz Chicken Breast, 1/4 cup (dry measurement) brown rice, 2 cups Broccoli.

P-62g, C-45g, F-8g Calories: 500

MEAL 4: 7 Oz Chicken Breast, 1/2 Cup (Dry Measurement) Oats, 1 tablespoon naturally more PB, 2 cups broccoli

P- 66g F-15.5g, C-41g Calories: 568

MEAL 5: All They Whey Protein 2 scoops, 2 cups Cheerios, 2 tablespoons Naturally More

P-60g F-17g, C-50g Calories: 593

TOTALS: P: 288, C: 165, F: 50 Calories: 2,262

looks good bruh.

[Barn01]

Hit 15 minutes on the PreCor Stride machine and 17 minutes walking on the treadmill. 15 of which were on an incline varied between 5-10% grade and 3.4-3.8mph....338 cals burned or around there...also did it on empty stomach and hit 4 sets of abs as well.

Kinda done weighing myself for now...gonna wait a few more weeks.

That's how to hit it. I'm doing either HIIT intervals at incline 3 and speed 10 and 3 or liss with full incline at speed 3 and long strides almost like a lunge. I'll do 5 min forward and 2 min reverse at speed 2.

Just a couple times a week at the most ... I'm doing more cardio this prep than last but still don't like it haha.

[DanTheManB]

That's how to hit it. I'm doing either HIIT intervals at incline 3 and speed 10 and 3 or liss with full incline at speed 3 and long strides almost like a lunge. I'll do 5 min forward and 2 min reverse at speed 2.

Just a couple times a week at the most ... I'm doing more cardio this prep than last but still don't like it haha.

To be honest, once you find a diet that shreds you and you meticulously hit those #'s (depending how much fat u put on offseason) you shouldn't need cardio with our bodytypes.
Most pple on these boards would say it's blasphemy but I don't like to listen to "what you're supposed to do" idiots

[DanTheManB]

Alright. Today was chest and some abs. Felt like a s hitty workout (and it kinda was by offseason standards) but I actually did do a lot...

Flat Barbell Bench Press:
135lbsx8 (warmup)
225x12
275x6---Honestly jumped too fast here. I'm built weird as it takes a while to get truly warmed up

250x10
265x8

Incline DB Presses:

110lbsx7
110x8
110x6
100x8
100x7
90x7--Drop/Superset wit Incline Barbell 135lbsx7 (failure)

Flat Db Presses:

90x7
90x8
95x6

Incline Hammer Strength Presses:

187x10
237x10
277x8
327x6 Drop to 277x4 Drop to 237x6

Incline DB Flyes:

3 sets of 35lbsx10 reps

SS With High Cable Crossovers:
40lbsx20
50x20
50x20


4 sets weighted abs x30 reps

Ended up walking a total of about 5.5miles and also hit 10minutes stair stepper and 10 minutes on the precor stride machine burning about 238cals

[DanTheManB]

LEG DAY! ---Actually went much better than expected...especially after how horrible my first heavy set felt! haha...
Decided to sip on 3 scoops XTEND with one scoop creatine and 2 scoops beta-alanine thru the workout (didn't finish the 20 oz shaker even)

Back Squats:
135lbsxwhatever (warmup)
225x12 (warmup)
315x10
405x4
405x4
365x8
365x7
315x8 (smoked)

Leg Press:
625lbsx10
715x10
805x8
895x8
985x7

Tried doing 625 again but literally had nothing left. As far as big movements go.

In between sets of leg Press did Hack Machine Calf Raises:
190lbsx15
280x15
370x12
420x12

As Well as Standing One Leg leg curls:

30lbsx10
35x10
40x10
45x10 (each leg)

Lying Leg Curls:
100lbsx8
110x8
80x12

Seated One Leg Leg Extensions:
50lbsx10
60x12
60x12

Walked 3 miles.

[Zangeif Lagasse]

Beast leg workout, good **** bruh.

[Togoro]

Dan, you gonna be at the Natural Ohio?

I need more people cheering me on!

[DanTheManB]

Dan, you gonna be at the Natural Ohio?

I need more people cheering me on!

My one friend Dan (ha) is actually gonna compete in it as well....I'd love to go and cheer u both on brother. #1 reason is I have no car
#2 is I need to conserve cash (on unemployment)
#3 is that Saturday is chest day =/

What's your peak week set up looking like? Just curious...any progress pics?

[DanTheManB]

Beast leg workout, good **** bruh.

Thanks brah! The high of leg day is fukin ORGASMIC...especially after a good one (no homooooo)


So glad I didn't partake in the drunkin St Patrick's Day festivities Pittsburgh stylez yesterday

[Zangeif Lagasse]

Thanks brah! The high of leg day is fukin ORGASMIC...especially after a good one (no homooooo)


So glad I didn't partake in the drunkin St Patrick's Day festivities Pittsburgh stylez yesterday

It's strange, the longer I don't drink the less I care to even have a drink anymore and I use to LOVE to drink.

[Togoro]

My one friend Dan (ha) is actually gonna compete in it as well....I'd love to go and cheer u both on brother. #1 reason is I have no car
#2 is I need to conserve cash (on unemployment)
#3 is that Saturday is chest day =/

What's your peak week set up looking like? Just curious...any progress pics?

Little bit of carbs today, 800g refeed tomorrow, low carbs wed, thurs, fri.

Light lifting(focusing on the squeeze at the top of the movement) all week except Friday. 15 minutes moderate cardio all week except fri.

I'll try and dig up a few pics in a minute.

[DanTheManB]

Ok. So I said I wouldn't weigh anymore but it was p issing me off and I wanted to find a true weight. So the scale at Gold's is digital and the scale at Amerifit is an older slide type scale. They both read between 190-191. So when the 8 out pics were taken I was probably a legit193-195.

As I feel right now it's weird...a lot of ups and downs mood-wise but looking in the mirror I'm making OBVIOUS changes. Which says a lot considering I see my self everyday.

I'm also going to keep 3 scoops XTEND in with every workout for a while. Never used it before like that but so far so good...

[DanTheManB]

Hit back and Biceps (some) today...

Walked 3 miles to the gym...

Olympic Ring Pullups:
3 sets: 15,10,10 bodyweight

Wide Grip Pullups:

2 sets with bodyweight: 10,10

Wide Grip PullDowns SS with standing alternating DB curls:
170x10 SS Curls 35lbsx15
180x10 SS Curls 45lbsx10

WIDER Grip Pulldowns SS With standing cable curls:
190x8 SS CC Inside grip 100x12
200x8 SS CC Outer grip 120x8

Hammer Grip PullDowns:
200x8
200x8

Standing Barbell Rows ...pull into lower abs:
185lbsx10
205x10
225x10

Seated Close Grip Cable Rows SS DB ROWS Holding onto the DB rack as strict as possible:
200x10 SS DB ROWS 90LBSX10
210x10 SS DB rows 100x8
220x8 SS DB rows 120x8

Seated Chest Supported Rows:
180x10
190x10
200x10

Hit Gold's did the Precor Stride machine for 22 minutes then did the bike at a low-ish setting for 8 minutes total cals: 345

[DanTheManB]

It's strange, the longer I don't drink the less I care to even have a drink anymore and I use to LOVE to drink.

Well I was drinking every other day. More than anything to self medicate. I'm still pretty depressed with a lot of anxiety but I'm focusing it even more on the training. And I DO miss it...actually more than food at the moment. But once I get on a roll I feel great restricting calories. Looking leaner in the mirror every day helps a lot.

[Zangeif Lagasse]

Hit back and Biceps (some) today...

Walked 3 miles to the gym...

Olympic Ring Pullups:
3 sets: 15,10,10 bodyweight

Wide Grip Pullups:

2 sets with bodyweight: 10,10

Wide Grip PullDowns SS with standing alternating DB curls:
170x10 SS Curls 35lbsx15
180x10 SS Curls 45lbsx10

WIDER Grip Pulldowns SS With standing cable curls:
190x8 SS CC Inside grip 100x12
200x8 SS CC Outer grip 120x8

Hammer Grip PullDowns:
200x8
200x8

Standing Barbell Rows ...pull into lower abs:
185lbsx10
205x10
225x10

Seated Close Grip Cable Rows SS DB ROWS Holding onto the DB rack as strict as possible:
200x10 SS DB ROWS 90LBSX10
210x10 SS DB rows 100x8
220x8 SS DB rows 120x8

Seated Chest Supported Rows:
180x10
190x10
200x10

Hit Gold's did the Precor Stride machine for 22 minutes then did the bike at a low-ish setting for 8 minutes total cals: 345

I keep looking at this and thinking my eyes are playing tricks on me because there seems to be an obvious lack of deads. Do you do them sometime else or are you neglecting the exercise that best develops the back?

[DanTheManB]

I keep looking at this and thinking my eyes are playing tricks on me because there seems to be an obvious lack of deads. Do you do them sometime else or are you neglecting the exercise that best develops the back?

Well there are honestly a FEW reasons ....And none are bigger than the next but here they are:

-I'd rather save my energy for smashing squats as they take way more out of me than do deads.

-Deads are OVER-RATED yes I said it. Great overall whole body movement but as far as back aesthetics they aren't needed. Case in point-I DL twice/week hitting 10 sets (or more) in each workout yet my back development SUCKED. My friend Zac has a sick back thick and wide and he NEVER deadlifts. And I've been noticing back is more a mind muscle connection with strict squeezes (at least for my development)---not that my back is the shizz yet but I've improved leaps and bounds in a few months time.

-I was DL throughout my bulk (Late Aug-Mid Dec) and got up to a PR of 505 for 3 reps and 525 for a single in the same workout. Then stupidly tried for 535. Bar got a lil far away from my body because I was tired and I hurt my lower back pullin it half way up. My back LITERALLY did not feel the same after that. So I stopped doing them...and...

-As my bodyfat lowers the risk for a bad injury is not worth attempting DL ...I may get back into it slowly next winter but these are my reasons...

[ronin_ts]

From the top post.

Very similar as I diet down. I drop the weight in deadlifts to the point a few weeks out I stop deadlifts and turn to back extensions due to lowerback injuries

[jth16]

Well there are honestly a FEW reasons ....And none are bigger than the next but here they are:

-I'd rather save my energy for smashing squats as they take way more out of me than do deads.

-Deads are OVER-RATED yes I said it. Great overall whole body movement but as far as back aesthetics they aren't needed. Case in point-I DL twice/week hitting 10 sets (or more) in each workout yet my back development SUCKED. My friend Zac has a sick back thick and wide and he NEVER deadlifts. And I've been noticing back is more a mind muscle connection with strict squeezes (at least for my development)---not that my back is the shizz yet but I've improved leaps and bounds in a few months time.

-I was DL throughout my bulk (Late Aug-Mid Dec) and got up to a PR of 505 for 3 reps and 525 for a single in the same workout. Then stupidly tried for 535. Bar got a lil far away from my body because I was tired and I hurt my lower back pullin it half way up. My back LITERALLY did not feel the same after that. So I stopped doing them...and...

-As my bodyfat lowers the risk for a bad injury is not worth attempting DL ...I may get back into it slowly next winter but these are my reasons...

I've gotta agree with you Dan; I used to do deadlifts on back day religiously. I would start the workout with them and pull for 5-7 sets heavy to exhaustion. I worked my way up to 585 for a single at ~215lbs, but my upper/mid back development suffered immensely, because by the time I worked them I had destroyed my energy by going too hard and starting with deadlifts. Yeah, cool my erector spinae was freaking enormous, but that wasn't going to help me on stage.

Since then, I've started working lower back on leg day, and back day is dedicated to upper/mid. Doing SLDLs, goodmornings, front squats and back squats is enough of a lower back workout for me.

-Jordan

[DanTheManB]

I've gotta agree with you Dan; I used to do deadlifts on back day religiously. I would start the workout with them and pull for 5-7 sets heavy to exhaustion. I worked my way up to 585 for a single at ~215lbs, but my upper/mid back development suffered immensely, because by the time I worked them I had destroyed my energy by going too hard and starting with deadlifts. Yeah, cool my erector spinae was freaking enormous, but that wasn't going to help me on stage.

Since then, I've started working lower back on leg day, and back day is dedicated to upper/mid. Doing SLDLs, goodmornings, front squats and back squats is enough of a lower back workout for me.

-Jordan

Good post brosef. For performance purposes (depending on your goal and field you are in) deadlifts are awesome. From a bodybuilding standpoint they seem to go so far when the risk to me is much greater than any reward.

My lower back still feels iffy (and I honestly use GOOD form when not tired Deadlifting) if I were to try it but does not bother me at all squatting which I deem more important anyway...

[DanTheManB]

From the top post.

Very similar as I diet down. I drop the weight in deadlifts to the point a few weeks out I stop deadlifts and turn to back extensions due to lowerback injuries

Do you ever take squats out of your normal workout routine weekly as you diet down?

[Zangeif Lagasse]

Well there are honestly a FEW reasons ....And none are bigger than the next but here they are:

-I'd rather save my energy for smashing squats as they take way more out of me than do deads.

-Deads are OVER-RATED yes I said it. Great overall whole body movement but as far as back aesthetics they aren't needed. Case in point-I DL twice/week hitting 10 sets (or more) in each workout yet my back development SUCKED. My friend Zac has a sick back thick and wide and he NEVER deadlifts. And I've been noticing back is more a mind muscle connection with strict squeezes (at least for my development)---not that my back is the shizz yet but I've improved leaps and bounds in a few months time.

-I was DL throughout my bulk (Late Aug-Mid Dec) and got up to a PR of 505 for 3 reps and 525 for a single in the same workout. Then stupidly tried for 535. Bar got a lil far away from my body because I was tired and I hurt my lower back pullin it half way up. My back LITERALLY did not feel the same after that. So I stopped doing them...and...

-As my bodyfat lowers the risk for a bad injury is not worth attempting DL ...I may get back into it slowly next winter but these are my reasons...

I never looked at it from an aesthetic standpoint, point taken good sir.

[ronin_ts]

Do you ever take squats out of your normal workout routine weekly as you diet down?

I ended up taking out squats near the end..stuck to lunges , leg press and hacksquats and really light front squats.

Yup i love training legs haha

[Barn01]

Good post brosef. For performance purposes (depending on your goal and field you are in) deadlifts are awesome. From a bodybuilding standpoint they seem to go so far when the risk to me is much greater than any reward.

My lower back still feels iffy (and I honestly use GOOD form when not tired Deadlifting) if I were to try it but does not bother me at all squatting which I deem more important anyway...


I agree that you need to stay injury free that last month (well all the time actually) of prep and nothing wrong with dropping the weight on the deads. Personally I like deads but more for the hamstring and overall test boost I feel I get out of it. I'm down to under 163lbs in the AM and still able to put up 365lbs for 5. Nothing stellar as far as PR's but OMG the rush and pump still feels like 405's. Mind you on low days I won't go above 315lbs in fear of injury. I guess the point to all this and you know it as well .... know yourself and do everything you do for a reason.

Oh and I also agree that it's not the most amazing back workout. I can think of a handful of exercises that are far better for that.

[DanTheManB]

I agree that you need to stay injury free that last month (well all the time actually) of prep and nothing wrong with dropping the weight on the deads. Personally I like deads but more for the hamstring and overall test boost I feel I get out of it. I'm down to under 163lbs in the AM and still able to put up 365lbs for 5. Nothing stellar as far as PR's but OMG the rush and pump still feels like 405's. Mind you on low days I won't go above 315lbs in fear of injury. I guess the point to all this and you know it as well .... know yourself and do everything you do for a reason.

Oh and I also agree that it's not the most amazing back workout. I can think of a handful of exercises that are far better for that.

Nice work man. 365x5 is very solid @ your current weight+reduced caloric intake!


ANOTHER point I should bring up regarding deadlifts is that in my mind I always deemed them a "building" exercise so I saw no point in continuing them thru prep....squats are too but they are also an incredible barometer as far as keeping MUSCLE and once you have the form down it's a lot tougher to get injured....

And yeah the "instinctive training" principle -whether broscience or not- def applies! Especially now that I'm personally more experienced as I'm sure 'Barn' (sorry I forget names way too easily) can attest.

[DanTheManB]

Hit Traps and shoulders.....

Seated DB Presses SS with standing DB Shrugs:

40x15(warmup)
85x12 SS SHRUGS 100X12
100X6 SS SHRUGS 110X10
90X10 SS SHRUGS 120X10
90X8 SS SHRUGS 130X10

Upright Rows (wide grip will show pic of bar on my next post) SS Standing Side DB laterals:

110x12 SS LATERALS 25X15
120x12 SS LATERALS 25X15
130x12 SS LATERALS 25X15

HEX BAR SHRUGS Deadlifted off the floor SS With Bent Over Rear Delt Laterals:

240x12 SS BENTOVER LATERALS 25X10
290X10 SS BENTOVER LATERALS 30X10
340X10 SS BENTOVER LATERALS 35X10
400X...Well...I picked it up LOL
340x8 SS BENTOVER LATERALS 35X10

Standing Machine Shrugs (will show pic of contraption in next post) SS BENTOVER CABLE CROSS LATERALS:

2 Plates x 10 SS 10lbsx10
3 Plates x10 SS 10x10
3 Platesx10 SS 10x10

Seated Machine Presses Hammer Grip:

90x15
110x10
130x10

Hit 20 minutes on a cardio machine similar o an elliptical but with no moving arms...also hit the bike for another 10 minutes.

Walked 3 miles TO the gym and 3 miles back from the gym....

[DanTheManB]

The pic of myself I snapped with my cell after the weights were done right before starting cardio...it's a s hitty cell pic so...you know how it is! the other two are the shrug machine at the gym and the bar I did upright rows with. I used the outer grooves and I also will do cable curls with that bar inner and outer



http://img139.imageshack.us/img139/9641/marchfifteen.jpg (http://img139.imageshack.us/i/marchfifteen.jpg/)
http://img139.imageshack.us/img139/8482/trapt.jpg (http://img139.imageshack.us/i/trapt.jpg/)
http://img709.imageshack.us/img709/9749/barone.jpg (http://img709.imageshack.us/i/barone.jpg/)

[Zangeif Lagasse]

Hit Traps and shoulders.....

Seated DB Presses SS with standing DB Shrugs:

40x15(warmup)
85x12 SS SHRUGS 100X12
100X6 SS SHRUGS 110X10
90X10 SS SHRUGS 120X10
90X8 SS SHRUGS 130X10

Upright Rows (wide grip will show pic of bar on my next post) SS Standing Side DB laterals:

110x12 SS LATERALS 25X15
120x12 SS LATERALS 25X15
130x12 SS LATERALS 25X15

HEX BAR SHRUGS Deadlifted off the floor SS With Bent Over Rear Delt Laterals:

240x12 SS BENTOVER LATERALS 25X10
290X10 SS BENTOVER LATERALS 30X10
340X10 SS BENTOVER LATERALS 35X10
400X...Well...I picked it up LOL
340x8 SS BENTOVER LATERALS 35X10

Standing Machine Shrugs (will show pic of contraption in next post) SS BENTOVER CABLE CROSS LATERALS:

2 Plates x 10 SS 10lbsx10
3 Plates x10 SS 10x10
3 Platesx10 SS 10x10

Seated Machine Presses Hammer Grip:

90x15
110x10
130x10

Hit 20 minutes on a cardio machine similar o an elliptical but with no moving arms...also hit the bike for another 10 minutes.

Walked 3 miles TO the gym and 3 miles back from the gym....

lol'd @ "well i picked it up"

good **** bruh, way to keep killing it.

[DanTheManB]

lol'd @ "well i picked it up"

good **** bruh, way to keep killing it.

thanks mang

[DanTheManB]

Thi si really interesting topic. And offers a great ways to communicate.
regards,

why am i getting bots?

[Barn01]

why am i getting bots?

bots?

[jth16]

bots?

Automated response robots O_o!!!
Runfoyomotherufkkinlyfe!

Like in the Matrix, but much less cool. Usually used for some cheesy website promotion.

[DanTheManB]

Automated response robots O_o!!!
Runfoyomotherufkkinlyfe!

Like in the Matrix, but much less cool. Usually used for some cheesy website promotion.

yeah man. total phaggotry. never seen them respond IN threads before and i've had 2 in this one. oh well off to do arms ;)

[DanTheManB]

Hit arms today and cardio...

Triangle bar for pushdowns 90lbs x 15 (warmup)

Seated DB Tricep (behind the head) Extensions SS With Standing Alternating DB Curls:

100x10 SS 35x15
100x10 SS 45x10
100x10 SS 55x10

Laying DB Skull Crushers SS With Seated Hammer Curls:

30x10 SS 40X10
35X10 SS 45X10
40X10 SS 50X8

Standing Straight Bar Reverse Grip Pushdowns SS with Cable Curls (standing):

100x12 SS (outside grip) 100x12
120x10 SS (inside grip) 120X10
130X10 SS (outside grip) 130x8

Rope Push Downs SS Standing DB Preacher Curls:

60x15 SS 30X10
70X12 SS 30X10
80X12 SS 30X10

Walked 3.5-4 miles hit the precor stride machine hard for 35 minutes burning 492 calories

---------------------

Also Switched brown rice with a 1/4 cup (dry) barley for meal 3. Almost identical macros but barley is lower glycemic (I know a bunch of you call bunk on that but I still use it) has more fiber and is a lil lower in fat too

[DanTheManB]

Before I go hit cardio I was wondering if I should just treat it as a day I'm lifting also or totally exclude carbs in the preworkout meal? Last few cardio days I just ate a big omelette but today I did my usual 8 whites, 1 yolk and half cup oats. I feel fine but didn't know if I was hurting myself if I'm not lifting? I figure if I'm in a deficit I'm in a deficit.

[DanTheManB]

Hit 50 minutes of cardio along with about 6 sets for abs today....572 cals burned or around there ;) If I were to guess I'd say I burned at LEAST 450 though for real. Would love to get a heart monitor at some point but it's all about $$$

Also, no postworkout shake, sipped on 4 scoops XTEND intra workout...for my next meal I'm cutting out the 37 carbs from Barley and eating a medium Grapefruit instead.


Also, weight still fluctuating between 190-193...which is FRUSTRATING. Took a cple self pics with my cell and I think I'm def making progress albeit slowly lol :-p

[DanTheManB]

http://img52.imageshack.us/img52/685/march18three.jpg (http://img52.imageshack.us/i/march18three.jpg/)
http://img52.imageshack.us/img52/3083/march18five.jpg (http://img52.imageshack.us/i/march18five.jpg/)
http://img405.imageshack.us/img405/8563/march18four.jpg (http://img405.imageshack.us/i/march18four.jpg/)
http://img687.imageshack.us/img687/1227/march18two.jpg (http://img687.imageshack.us/i/march18two.jpg/)
http://img405.imageshack.us/img405/4931/march18one.jpg (http://img405.imageshack.us/i/march18one.jpg/)

[Zangeif Lagasse]

[IMG]http://img52.imagshack.us/img52/685/march18three.jpg[IMG] (http://img52.imageshack.us/i/march18three.jpg/)
[IMG]http://img52.imageshack.us/img52/3083/march18five.jpg[IMG][URL]
[URL=http://img405.imgeshack.us/i/march18four.jpg/][IMG]http://img405.imageshack.us/img405/8563/march18four.jpg[IMG] (http://img52.imgeshack.us/i/march18five.jpg/)
[IMG]http://img687.imageshack.us/img687/1227/march18two.jpg[IMG] (http://img687.imaeshack.us/i/march18two.jpg/)
[IMG]http://img405.imageshack.us/img405/4931/march18one.jpg[IMG] (http://img405.imgeshack.us/i/march18one.jpg/)

lookin lean & mean (no homo). lol

[jth16]

lookin lean & mean (no homo). lol
+1

Getting lean bud, keep it up.

[DanTheManB]

+1

Getting lean bud, keep it up.

thanks a lot fellas :)

weight isnt realy going down substantially so it was worrying me

[Zangeif Lagasse]

thanks a lot fellas :)

weight isnt realy going down substantially so it was worrying me

You should know by now mirror > scale.

[DanTheManB]

You should know by now mirror > scale.

yeah. I know. doesn't mean that it doesn't still baffle me

[Zangeif Lagasse]

yeah. I know. doesn't mean that it doesn't still baffle me

I feel you, I've gotten so in touch w/ my body that I don't ever worry about the scale. I know when/why anything spikes or how to manipulate it.

[DanTheManB]

WOW. Smashed cardio again today....feels GREAT! though I hate not lifting the two cardio only days give me a nice overall feeling of well-being. Tomorrow is chest!

Anyway---hit another 5 sets for abs....

Then did 15 minutes on the stair stepper, 15 minutes in INTERVALS (holy s hit these were tougher than expected) on the bike, 10 minutes on the precor stride machine and 10 walking on an incline...476 cals...


Also buzzed my head, shaved my chest, legs, arms, and armpits. Starting to make changes daily in the mirror as well...

Hoping to keep intervals on the bike in there to see if it helps shred my legs any better than last time.

[DanTheManB]

Wow, felt fukin amazing today! Despite the lack of #'s put up for chest it was a solid all-around workout...

Incline Barbell Presses:

135x10 (warmup)
185x5 (warmup)
225x10
275x2
250x7
225x8
185x15

Incline DB Presses SS With Incline DB Flyes:

110lbsx6 SS 30lbsx10
105x6 SS 35X10
100X8 SS 35X10
100X9 (rested a minute longer) SS 35X10
100X7 SS 35X10

Flat DB Presses:

85x8
90x7
85x7
80x7

Incline Hammer Strength:

187x10
277x7
277x8

High Cable Crossovers:

40lbsx25
40x25
40x25

Also hit 4 sets weighted crunches x 25-30 reps each

Walked a total of 5.5 miles as well as hit the precor stride machine hard for 15 minutes, and did the bike with only 4 intervals but a total of 15 minutes for a grand total 327 ish cals burned...

As a side not my cardiovascular system is REALLY getting into shape (for me) which is most def. an added bonus !!!

Making changes in the mirror every day!

[Barn01]

Sick workout ... good job Dan!

[DanTheManB]

Hit legs pretty hard today. It's nuts though as I seem to be losing a rep here and there on some sets the past couple workouts. Like I literally am pushing for 8 or 9 and my body just says um...you got nuthin left. haha. Oh well...

Barbell Squats:
(I ALWAYS squat ATG BTW ...s hit is getting real tough though now...)
135x10 (warmup)
225x10 (warmup)
315x10
315x10
405x4
405x4--Rest Pause about 30-40 seconds then 405x1
365x7
365x7

Hack Squats SS Standing One Leg Leg Curls:
190x8 SS 35LBSX10 (each leg)
240x8 SS 40x10
280x8 SS 45x10

Standing One Leg Leg Curls- one more set @ 50lbs x8

Leg Press SS Hack Squat Calf Raise:

625lbsx10 SS 280lbsx15
715x10 SS 370x12
805x8 SS 420x10
895x8 SS 460x10
985x8 SS 460x10

Leg Extensions:
120lbsx10
140x8
160x8

One Leg Leg Extensions
(each leg) 50lbsx10

Seated Hammer Strength Leg Curls:
90x10
135x10
135x10

Walked a total of about 4 miles...

Went to my other gym to tan and was thinking about hitting the stationary bike for 15-20 mins light cardio but my legs took their gloves off and slapped me across the face challenging me to a duel if I went along with that dumb idea ....I'll smash cardio tomorrow after I hit back...all in all a decent workout.

[DanTheManB]

Pecs and legs are S.O.R.E.

[DanTheManB]

Hit some bis and back today...workouts have been slow to get started but once I'm warmed up it has been GO TIME! The day after smashing my legs (my god they're sore right now) is always a rough workout. Just feel wasted. This coming off-season I'm making it a POINT to take the day after doing legs OFF totally...

Weighted Wide Grip Pull-ups (first time in a while):

BW x 20 reps (def getting leaner felt good)
BW + 25lbsx10
BW +45lbsx7
BW+45lbsx8---All the reps were very solid. No cheating and felt a good mind-muscle connection.

Barbell Rows with a heavy EZ Curl Bar which looks thusly: http://img101.imageshack.us/img101/1029/backbar.jpg (http://img101.imageshack.us/i/backbar.jpg/)

It's HEAVY feels like 45 lbs seriously at least....

(overhand grip)
135lbsx10
185x10
225x10
275x8 (I loved this bar it SMASHED my lats and middle back)
225x10

Standing One Arm DB Rows:
(Each arm) 85x10
100x10
120x10

Incline Short olympic bar curls (chest supported on incline)
85x10
85x10
85x10
85x10

PullDowns (wide Grip overhand):
170x10
180x10
190x10

Lying incline DB Curls (laying with my back on the incline and curling both DB's at the same time:

20lbsx10
25x10
30x10

Seated Low Cable Rows
(Wide Grip Attachment): 170x10
(Close grip attachment) 180x8
200x8

Seated Chest Supported Rows:
3 sets, 10 reps each

Cardio: walked 3.5 miles, hit 20 minutes hard on the precor stride machine and then hit 20 minutes on the bike with 5 intervals ...total cals: 454

[Sean15782]

Lookin' mean over there, you've made huge improvements since your last show!

Wide grips with a 45 on you is no joke when you use good form, you should be proud of that!

[DanTheManB]

Lookin' mean over there, you've made huge improvements since your last show!

Wide grips with a 45 on you is no joke when you use good form, you should be proud of that!

thanks dude! was def difficult. made the rest of back day 10x tougher for real.

[ronin_ts]

Lifting some heavy poundages there Dan..keep it up :)

[DanTheManB]

Shoulders/Traps today. Felt like I hit a small roadblock as I had a good workout but not my usual "spark"...felt kinda dazed. Didn't go thru the motions mind you...just...feelin a lil out of it...

TRI-SET: Seated DB Presses-Standing DB Laterals-DB Upright Rows:

85x10-30x10-50x10
85x10-30x10-50x10
85x10-30x10-50x10

Standing Side Laterals (strict as possible)

15lbsx20
15x20

Standing DB Shrugs SS With Seated Arnold Presses:

110lbsx12 SS 55x10
120x10 SS 60X8
130X10 SS 65X8
130X10

HEX BAR Shrugs SS With Iron Cross (rear delts)

200x12 SS 20X10
250X10 SS 20X10
300X10 SS 20X10
350X8

Bent Over Rear Delt Laterals:
25x10
30x10

Machine Shrugs:
2 PPS x 12
2 PPS+25x12
3pps x10

Seated Machine Presses:
100lbsx15
120x15
140x15

Cardio: 30 minutes Precor Stride Machine, 5 minutes bike =462cals
Also walked about 3.5 miles ...hoping tomorrow will feel a little better for arms

[DanTheManB]

Lifting some heavy poundages there Dan..keep it up :)

thanks brother! trying to stay heavy as long as possible

[Zangeif Lagasse]

You sir are a savage beast, keep it up.

[DanTheManB]

You sir are a savage beast, keep it up.

thanks dude. Trying to hit it like a tornado when I get started. I start slow but once I warm up thats the picture in my mind-hit it hard and fast and GET OUT....like a tornado :)

And its odd--if I was working out at night say between 6-8 I think I might feel better...more people around seems to = better focus for some reason!

[Sean15782]

I have noticed previously while prepping that when I get leaner and my macros get lower, my training is better, the more meals I've eaten before hand.

Probably because when you're in a deficit the body is very depleted when you wake up and needs time to 'catch up'

[RichL1982]

Subbed Bro! Will look tomorrow :D

[DanTheManB]

I have noticed previously while prepping that when I get leaner and my macros get lower, my training is better, the more meals I've eaten before hand.

Probably because when you're in a deficit the body is very depleted when you wake up and needs time to 'catch up'

Very good point man, never thought of that. I'm basically eating twice in 12 ish hours (not big meals either) before I hit weights. Ah well. It's the schedule I'm used to now...

[DanTheManB]

Just ordered Mitotropin literally 20 minutes ago. I've tried it before and LOVED it! ....

Anyone else add any extra stims to it or just leave it alone? I remember last time the lethargy was pretty tough. Ah well.

[Sean15782]

Just ordered Mitotropin literally 20 minutes ago. I've tried it before and LOVED it! ....

Anyone else add any extra stims to it or just leave it alone? I remember last time the lethargy was pretty tough. Ah well.

I wouldn't add more caffeine, but you could experiment with adding 25mg of 1,3-Dimethylamylamine pre-workout.

I use the PrimaForce version on leg days and I love that shhit
http://www.bodybuilding.com/store/prima/13dimethyl.html

[RichL1982]

Just ordered Mitotropin literally 20 minutes ago. I've tried it before and LOVED it! ....

Anyone else add any extra stims to it or just leave it alone? I remember last time the lethargy was pretty tough. Ah well.

I to was very lethargic while using Mito. Do you follow it by the book (carb cycling)?

[DanTheManB]

I wouldn't add more caffeine, but you could experiment with adding 25mg of 1,3-Dimethylamylamine pre-workout.

I use the PrimaForce version on leg days and I love that shhit
http://www.bodybuilding.com/store/prima/13dimethyl.html

good look

[DanTheManB]

I to was very lethargic while using Mito. Do you follow it by the book (carb cycling)?

nah bro I do my own shizz.

Carbs are between 150-165/day everyday

I seem to have less ups and downs this way. It's more of steady downhill thang haha :-p

[DanTheManB]

Arms and cardio today---felt pretty good with good energy today! I think I run on solar power! haha (sun was out ftw)

Rope Pushdowns:

50lbsx20
70x15
90x12

Incline EZ Bar Tricep Extensions (behind the head) SS Alternating DB Curls Standing:

75lbsx15 SS 35x15
95x12 SS 45x12
115x10 SS 55x10

Dips (focusing on feet out front more up and down to hit tris more than chest) SS DB Standing Hammer Curls (I alternate each rep to the side and then to the front ETC.)

BWx20 SS 40LBSX10
BW+50LBSX10 SS 45X10
BW+50LBSX10 SS 55x10

Standing Cable Extensions (straight bar) SS Cable Curls (EZ BAR attachement)

90lbsx12 SS 90X12
120X10 SS 120X10
Switched the last set up and did reverse pushdowns with the straight bar
140x10 SS 130x10

1 set of seated concentration curls: 30lbs x10

Went to my OTHER gym cause I like the cardio equipment there better-I also tan there but decided to hit some more arms:

EZ Bar Curls:

70lbsx12
90lbsx10

Standing DB Curls:
60lbsx8
70lbsx6

HOIST Dip Machine:
2PPSX15
3PPSX12
4PPSX8

Obviously before all of this walked 3 miles to the gym.

Cardio: 25minutes Precor stride Machine, 15minutes bike=40minutes and 470 cals burned.

Also took some 5 weeks in updates mostly for myself on my cell thru the day. I'll post them here. Def getting leaner!

[DanTheManB]

http://img203.imageshack.us/img203/2756/march24one.jpg (http://img203.imageshack.us/i/march24one.jpg/)
http://img683.imageshack.us/img683/5403/march24two.jpg (http://img683.imageshack.us/i/march24two.jpg/)
http://img413.imageshack.us/img413/1089/march24three.jpg (http://img413.imageshack.us/i/march24three.jpg/)
http://img641.imageshack.us/img641/1340/march24four.jpg (http://img641.imageshack.us/i/march24four.jpg/)
http://img413.imageshack.us/img413/6770/march24five.jpg (http://img413.imageshack.us/i/march24five.jpg/)
http://img716.imageshack.us/img716/342/march24six.jpg (http://img716.imageshack.us/i/march24six.jpg/)
http://img203.imageshack.us/img203/8237/march24seven.jpg (http://img203.imageshack.us/i/march24seven.jpg/)

[Sean15782]

Lookin' leaner in each set of pics bro!

Sick sick thickness and detail in the chest. That sh*t is gonna look like its popping off the bone when you get a little further in with the diet! Good work.

[DanTheManB]

Lookin' leaner in each set of pics bro!

Sick sick thickness and detail in the chest. That sh*t is gonna look like its popping off the bone when you get a little further in with the diet! Good work.

thanks man!

[Barn01]

The quads are sick
Do I see the start of some chest striations?
The shoulders are starting to show nice seperation
The abs ... well you always had solid abs and held them way longer than I was able to. F*cker!! haha

[DanTheManB]

The quads are sick
Do I see the start of some chest striations?
The shoulders are starting to show nice seperation
The abs ... well you always had solid abs and held them way longer than I was able to. F*cker!! haha

HAHA yeah man I'm lucky in that department. I guess. I hold my body fat more evenly around my stomach but its nasty on my ass and back, especially lower back.

My chest is always stri'd even @ over 200lbs...just a matter of how white i am at the time whether they come out or not ;) gettin major shoulder veins too man its awesome. (no brag)

And I was hopin the quads would still look ok. Now to POSE THEM CORRECTLY AT ALL TIMES WHILE ON STAGE ...and ....get them even more shredded to the point that posing them is EASY. ...if that makes sense?

[ronin_ts]

damn DAN!!!...looking lean and very solid...

have you hit that stage yet where you feel like your in a dream and not really there yet?

Ive hit that already only been 3 weeks of dieting :(

[Barn01]

For fun you should do a BF measure. See if a trainer at your gym will let you use the good calipers I'm sure they have on a shelf somewhere. Then do the same points with the same calipers in a month and track fat loss. I'm curious how well it will correlate to the scale.

I just stood on the one at my gym and the print out gave me 3.0% LOL ... I went to the desk and showed the guy so we broke out the calipers for a quick 3 point measure. I was shocked that after plugging in the numbers it still comes out to 3.7% ... I honestly feel that I'm more around 5% but hey it was cool non the less. Why I still feel fat when I look at pics is beyond me ... I think I'm comparing myself to berto and quelly to much for "ultimate" leanness.

Don't worry I know all forms of measure are basically crap but if you use the same media then it's a good progress meter.

[DanTheManB]

damn DAN!!!...looking lean and very solid...

have you hit that stage yet where you feel like your in a dream and not really there yet?

Ive hit that already only been 3 weeks of dieting :(

You're a much different cat! hahaha! This is the leanest I've ever been after 5 weeks.
I'm just hoping I am stage ready on a prep of only 10.5 weeks. If not there are other shows a week later and one towards the end of May so no worries!

[DanTheManB]

For fun you should do a BF measure. See if a trainer at your gym will let you use the good calipers I'm sure they have on a shelf somewhere. Then do the same points with the same calipers in a month and track fat loss. I'm curious how well it will correlate to the scale.

I just stood on the one at my gym and the print out gave me 3.0% LOL ... I went to the desk and showed the guy so we broke out the calipers for a quick 3 point measure. I was shocked that after plugging in the numbers it still comes out to 3.7% ... I honestly feel that I'm more around 5% but hey it was cool non the less. Why I still feel fat when I look at pics is beyond me ... I think I'm comparing myself to berto and quelly to much for "ultimate" leanness.

Don't worry I know all forms of measure are basically crap but if you use the same media then it's a good progress meter.

Yeah dude, you're stage ready. You know in the mirror though-no need for that testing shizz....

Not to be a prick but I'm kinda in the camp of "who cares" concerning BF this or BF that. A decent estimate or what people SAY looks 5% is all that I need in my mind. Like Sporto says, unless you get dissected...lol:-p

[ehlisl]

Dan, just saw the 5 week out pics! Looking thick and cuts are really coming out, especially in the chest! How are you feeling compaired to last?

[DanTheManB]

Dan, just saw the 5 week out pics! Looking thick and cuts are really coming out, especially in the chest! How are you feeling compaired to last?

thanks man. I'm more up and down this time ha,. ...I dieted a lot longer last time and went slower so that may be why

[RichL1982]

Lookin solid bro. 5.5 weeks and your gonna kill this sh!T!

[DanTheManB]

Lookin solid bro. 5.5 weeks and your gonna kill this sh!T!

Thanks man, we'll see. Depends how fast my legs can shred up.

How are things with you?

[DanTheManB]

Hit 50 minutes cardio today-624 Cals

I'll hit abs first tomorrow then 40-35 minutes cardio depending how I feel.

I dropped the postworkout shake and about 10g carbs today just for cardio day.

Hating life right now non-prep related. The prep is the only thing keeping me relatively sane right now.

[Zangeif Lagasse]

Hit 50 minutes cardio today-624 Cals

I'll hit abs first tomorrow then 40-35 minutes cardio depending how I feel.

I dropped the postworkout shake and about 10g carbs today just for cardio day.

Hating life right now non-prep related. The prep is the only thing keeping me relatively sane right now.

Stay positive homie, you're looking shredded and killing it in the gym.

Good things come to those who strive towards success.

[DanTheManB]

Stay positive homie, you're looking shredded and killing it in the gym.

Good things come to those who strive towards success.

Appreciate it brah. Just stagnant in other areas right now and my father loves bringing it to my attention. So many years of it makes me want to do things I shouldn't think about. But whatever.

[Barn01]

Yeah dude, you're stage ready. You know in the mirror though-no need for that testing shizz....

Not to be a prick but I'm kinda in the camp of "who cares" concerning BF this or BF that. A decent estimate or what people SAY looks 5% is all that I need in my mind. Like Sporto says, unless you get dissected...lol:-p

LOL, hey I totally agree that the mirror is what tells you when you're ready. I just like to use things like the scale and a skin fold once in a while to track progress, it certainly doesn't tell me when I'm done. Day to day it's hard to know for sure what you see in the mirror. Especially near the end when your mind is playing tricks on what you see and how you think. You also know I agree that the number doesn't mean to much ... I think of it more as a relative value than a % of BF ;) I just thought it was cool because it's the lowest I've ever had myself at.

Oh and just for that here's what I saw in the mirror this morning (day3 of carb deplete)

"UBER NO HOMO"
http://i102.photobucket.com/albums/m118/muxcontrol/2010%20Competitions/25-Mar-2010%20Depleted/DSC00808.jpg



Appreciate it brah. Just stagnant in other areas right now and my father loves bringing it to my attention. So many years of it makes me want to do things I shouldn't think about. But whatever.

Dude you're in the zone now, all that work you put in this offseason deserves to showed and justify to yourself that you deserve a better placing. Bring them some wow factor and they will come hahaha!

[DanTheManB]

LOL, hey I totally agree that the mirror is what tells you when you're ready. I just like to use things like the scale and a skin fold once in a while to track progress, it certainly doesn't tell me when I'm done. Day to day it's hard to know for sure what you see in the mirror. Especially near the end when your mind is playing tricks on what you see and how you think. You also know I agree that the number doesn't mean to much ... I think of it more as a relative value than a % of BF ;) I just thought it was cool because it's the lowest I've ever had myself at.

Oh and just for that here's what I saw in the mirror this morning (day3 of carb deplete)

[IMG]http://i102.photobucket.com/albums/m118/muxcontrol/2010%20Competitions/25-Mar-2010%20Depleted/DSC00808.jpg




Dude you're in the zone now, all that work you put in this offseason deserves to showed and justify to yourself that you deserve a better placing. Bring them some wow factor and they will come hahaha!

Thanks mang. We shall see! Damn dude! shoulda stuck an "UBER NO HOMO" sticker on that one! hahaha

And if you say to me you're fat one more fuking time, I'm stealing a car (since I don't have one) and will drive up to Canadia to kick your striated glutes!

[ronin_ts]

grrr u got striated glutes..thats my goal for next show..and striated traps :)

[DanTheManB]

grrr u got striated glutes..thats my goal for next show..and striated traps :)

nice! striated traps might be even harder lol

[Barn01]

nice! striated traps might be even harder lol

Does this count?

http://i102.photobucket.com/albums/m118/muxcontrol/2010%20Competitions/25-Mar-2010%20Depleted/DSC00806.jpg

Dude I'm not sure I should have done the cupcake load. They are insanely addictive and I have to limit 1 per hour. I'm actually getting a headache right now trying not to eat them. What was I thinking? haha

I get the feeling the load will be done by tonight and tomorrow will be a hold day. I still have the nationals to think about so I really don't want to spill to bad. I feel like a goof because I was always laughing at the guys carrying around rice cakes backstage ... well I have a feeling I'll be one of them come tomorrow. After yesterdays cereal/protein/water load I'm up 2lbs this am ... I predicted 1.5lbs gain over night. I hope it's mostly glycogen. Just giving you the low down.

[DanTheManB]

Does this count?

http://i102.photobucket.com/albums/m118/muxcontrol/2010%20Competitions/25-Mar-2010%20Depleted/DSC00806.jpg

Dude I'm not sure I should have done the cupcake load. They are insanely addictive and I have to limit 1 per hour. I'm actually getting a headache right now trying not to eat them. What was I thinking? haha

I get the feeling the load will be done by tonight and tomorrow will be a hold day. I still have the nationals to think about so I really don't want to spill to bad. I feel like a goof because I was always laughing at the guys carrying around rice cakes backstage ... well I have a feeling I'll be one of them come tomorrow. After yesterdays cereal/protein/water load I'm up 2lbs this am ... I predicted 1.5lbs gain over night. I hope it's mostly glycogen. Just giving you the low down.

You're so fukin vain bro. ITT a fellow bro makes it into HIS prep thread! haha :-p

You're diced man the 2lbs is glycogen please fukin relax!!!!! Go by the damn mirror. Or post hourly pics here whatever you want! When do you weigh in? I'd say you could probably go up 7-10 lbs and fill out VERY nice. After that who knows

[Barn01]

You're so fukin vain bro. ITT a fellow bro makes it into HIS prep thread! haha :-p

You're diced man the 2lbs is glycogen please fukin relax!!!!! Go by the damn mirror. Or post hourly pics here whatever you want! When do you weigh in? I'd say you could probably go up 7-10 lbs and fill out VERY nice. After that who knows

Haha you know I'm just playing cause I'm bored and you know I'll del any pics or post, just say the word.

Now get back to killing it, I'm out for a few days. (no weigh in for the model search, just the meeting tonight and show tomorrow). Next weekend and the weekend after that Sh!t gets real!!

[AustrianOakJr]

Dan, how far out are you? Last set of pics look good. Keep it up, man. Dan-the-man. :)

[DanTheManB]

Dan, how far out are you? Last set of pics look good. Keep it up, man. Dan-the-man. :)

Haha, thanks brosef! I'm actually 5 weeks and 1 day out of NPC Mr Pittsburgh. May 1st is the date.

This is TENTATIVE however. If I'm not ready I'm not ready. There are 2 other shows in May (one the week after and one the end of the month). And I'm sure you've heard of the Pittsburgh show. It's pretty legit. I'd only do the 'closed division' which is Western PA only residents.

[DanTheManB]

Today was 45 minutes cardio-20 minutes stair stepper and 20 on that damn precor stride machine...also 5 minutes on the bike=537cals burned (approximately)

Also finally weighed in empty stomach (did cardio sipping 5 scoops XTEND) with an accurate scale and my bodyweight is @ 188.2lbs. So I've lost about 12 in almost 5.5 weeks prepping.

[DanTheManB]

Also snapped a cple quick quad pics (mostly for myself to gauge progress but also to throw up on the log for lulz).

http://img208.imageshack.us/img208/2662/march262.jpg (http://img208.imageshack.us/i/march262.jpg/)
http://img714.imageshack.us/img714/3941/march26.jpg (http://img714.imageshack.us/i/march26.jpg/)


Slowly getting there. God getting the lower body lean (including back and ass) is such a BITCH! haha Do work son!

[jth16]

Legs looking strong bud. Keep at it and don't stop till you see lines.
Have you been aiming for a specific weight loss per week or going entirely by the mirror?

[ronin_ts]

Also snapped a cple quick quad pics (mostly for myself to gauge progress but also to throw up on the log for lulz).

[

Slowly getting there. God getting the lower body lean (including back and ass) is such a BITCH! haha Do work son!

Sweet looking wheels...does your lowerbody shred up faster then your upper?

[DanTheManB]

Sweet looking wheels...does your lowerbody shred up faster then your upper?

thanks and no its the opposite

[DanTheManB]

Legs looking strong bud. Keep at it and don't stop till you see lines.
Have you been aiming for a specific weight loss per week or going entirely by the mirror?

Just the mirror but so far I've lost 2.1/week since I started. It will go realllll slow then in one day I'll drop 3 or something.

And yeah, my outer quads are starting to get some teeth on em but it's dependant on the lighting+camera right now lol

[DanTheManB]

Hit chest and some abs+cardio today:

Incline Barbell Presses:

135x10(warmup)
185x8 (warmup)
225x10
250x8
275x3
225x10

Incline DB Presses:
120x4 (haha)
110x8
110x5
100x9
100x7
90x7 dropset 80x7

Flat DB Presses:
80x8
85x8
90x8
80x7

Incline Hammer Press:
187x10
277x8
277x8

High Cable Crossovers SS with bodyweight dips:

40lbsx25 SS BWX10
40X25 SS BWX10
40X25 SSBWX10

Incline DB Flyes:
30lbsx10
35x10
35x10

5 sets weighted abs (50lbs)x25

Walked 6.5miles total

Cardio: 30 minutes Precor Stride Machine 431 calories burned. Wanted to do another 15minutes but felt seriously woozy/nauseous so Ijust ended up tanning and coming home.

[DanTheManB]

Playing with some relaxed poses-most notably side relaxed...would like to get some opinions if I could on how you think this looks? Took this before my workout as soon as I got to the gym.


http://img718.imageshack.us/img718/2654/siderelaxed2010.jpg (http://img718.imageshack.us/i/siderelaxed2010.jpg/)

[ronin_ts]

Playing with some relaxed poses-most notably side relaxed...would like to get some opinions if I could on how you think this looks? Took this before my workout as soon as I got to the gym.


http://img718.imageshack.us/img718/2654/siderelaxed2010.jpg (http://img718.imageshack.us/i/siderelaxed2010.jpg/)

Locking out your left arm to empathsis triceps
Press down on your abdominals

give that a shot?

[DanTheManB]

Locking out your left arm to empathsis triceps
Press down on your abdominals

give that a shot?

thanks. i did that last show. not the look i want

[ronin_ts]

thanks. i did that last show. not the look i want

righto...everyones different...hehe just pose to what enhances your physique :)

[DanTheManB]

righto...everyones different...hehe just pose to what enhances your physique :)

;) tryin ta bring out the pectorals, Jan! haha

I'm still playing with a bunch of different poses ....4 weeks out pics next weekend

[ronin_ts]

;) tryin ta bring out the pectorals, Jan! haha

I'm still playing with a bunch of different poses ....4 weeks out pics next weekend

its amazing how slight variances to posing can utterly change your physique.

I have two pics taken the same (different divisions) and I made slight tweaks and just changed completely...taken from diff cameras and angles but you get my point :)

first photo i came 12 from 16
2nd photo I came 6th from 20
Just to slight changes in posing

12th Place
http://img41.imageshack.us/img41/782/frontrelaxed1.jpg (http://img41.imageshack.us/i/frontrelaxed1.jpg/)

6th Place
http://img222.imageshack.us/img222/2085/frontrelaxed2.jpg (http://img222.imageshack.us/i/frontrelaxed2.jpg/)

[DanTheManB]

very true

[DanTheManB]

Took this yesterday too...was contacted by an 'adult' agency and they needed some profile shots ....but eh i'll post one here too

http://img229.imageshack.us/img229/4994/photoshoot9.jpg (http://img229.imageshack.us/i/photoshoot9.jpg/)

[vvarhead17]

Hey! I'll be at that show! good luck to you. My show is the week after, Iron City Classic in Moon township.

[DanTheManB]

Hey! I'll be at that show! good luck to you. My show is the week after, Iron City Classic in Moon township.

oh ok! nice! i MAY end up doing the ocb show. or even the musclemania at the end of May..depends if im rready

[vvarhead17]

awesome! i plan on getting Jay Cutlers autograph on a poster or magazine. Should be a fun show.

[DanTheManB]

awesome! i plan on getting Jay Cutlers autograph on a poster or magazine. Should be a fun show.

yea the pittsburgh is always a good time

[DanTheManB]

Leg Day....felt really focused today, form was excellent during squats and as always ATG deep.

Squats:
135x13(warmup)
225x10 (warmup)
315x10
315x10
405x4
405x4
365x8
365x7....30 second rest ...365x3

Leg Press:
625lbsx12
715x10
805x10
895x8
985x8

Hack Squat:
260x8 slow and controlled reps-only one set legs were smoked.

Calf Raise Hack Squat:
310x15
400x15
490x12
580x10

Seated Leg Extension:
130x12
150x10
160x10
170x8

Lying Leg Curls:
100x10
110x8
110x8

Standing Leg Curl:
35x10
40x10
45x10

3 mile walk...in the rain ugh...

[DanTheManB]

Also starting to glimpse stri's on my tris. Feels good man

[Sean15782]

405 on Squats is big boy weight.

http://bigboyflorida.com/db3/00280/bigboyflorida.com/_uimages/BigBoyLogo.bmp

Also, striated Tri's are the best!! Just visualize this when you are squeezing out those last few reps!!!

http://www.professionalmuscle.com/forums/attachments/professional-muscle-forum/33759d1264915461-eduardos-striated-tricep-index.jpg

[DanTheManB]

405 on Squats is big boy weight.

http://bigboyflorida.com/db3/00280/bigboyflorida.com/_uimages/BigBoyLogo.bmp

Also, striated Tri's are the best!! Just visualize this when you are squeezing out those last few reps!!!

http://www.professionalmuscle.com/forums/attachments/professional-muscle-forum/33759d1264915461-eduardos-striated-tricep-index.jpg

haha hell yeah dude! I'm not THERE yet however lol

one or two stripes...I like striated legs+chest best tho ;)

[Barn01]

Way to kill those legs Dan ... Do WORK!

As for your side quarter I do have a couple suggestions that would give you a better look. I agree that I'm not a fan of the rear straight arm. You can't really see the tri anyhow and that's the whole idea with that arm straight. I much prefer showing a bigger bicep and displaying a more symmetrical image.

So here's how I like to do it for what it's worth.

Same pose in your pic but pic up your show arm more so that your fists are at the same height. That means lifting your show delt up and back more with a little more flex in the arm. Flex hard when you hit that pose and your bi and delt will really pop!

Next pick yourself up higher with a the same twist. Keep the abs really tight and show the lines. You want to display those shoulders to waist ratio as big as possible.

Next with your cross arm, roll your shoulder more forward and pic the arm off the body more. Your fist should basically be at the other side of your body and at the same height and plane as your other fist. This should now be really pushing on your pec as well as showing a larger delt from your rear arm. It adds width and definition because it brings out the cut from your delt to your bi.

Last the legs should have a slight bend and try to position them without letting the judges see of course ... so that you push your ham out slightly with the rear leg. Keep the calves tight too and that's it.

[DanTheManB]

Some back and bi's.....3 mile walk to the gym...also started Mitotropin today...so far so good...minor lethargy and cardio ...well I felt dead tryin to do cardio haha

Pullups:

BWX21 *PR
BW+45LBSX7
BW+45LBSX7
BWX10

EZ curl bar (the 50lb heavy duty one) Bentover rows SS Cable curls (standing):

190lbsx12 SS 100LBSX12
230x10 SS 110x10
280x8 SS 120x8
230x10 SS 130x5 drop to 90x3

Wide Grip Pull Downs:
160x10
170x8
180x8

Hammer Grip PullDowns:
190x8
190x8

Seated Low Row SS Hammer curl Bar:
180x8 SS 75lbsx10
200x8 SS 75x10
220x8 SS 95x8

Bentover DB Rows (as strict as possible):

85lbsx10
120x8
120x8

Seated Chest Supported Rows (wide grip):
180x8
200x8

45 minutes cardio, what a freakin struggle....455cals burned...

[DanTheManB]

Way to kill those legs Dan ... Do WORK!

As for your side quarter I do have a couple suggestions that would give you a better look. I agree that I'm not a fan of the rear straight arm. You can't really see the tri anyhow and that's the whole idea with that arm straight. I much prefer showing a bigger bicep and displaying a more symmetrical image.

So here's how I like to do it for what it's worth.

Same pose in your pic but pic up your show arm more so that your fists are at the same height. That means lifting your show delt up and back more with a little more flex in the arm. Flex hard when you hit that pose and your bi and delt will really pop!

Next pick yourself up higher with a the same twist. Keep the abs really tight and show the lines. You want to display those shoulders to waist ratio as big as possible.

Next with your cross arm, roll your shoulder more forward and pic the arm off the body more. Your fist should basically be at the other side of your body and at the same height and plane as your other fist. This should now be really pushing on your pec as well as showing a larger delt from your rear arm. It adds width and definition because it brings out the cut from your delt to your bi.

Last the legs should have a slight bend and try to position them without letting the judges see of course ... so that you push your ham out slightly with the rear leg. Keep the calves tight too and that's it.


Good lookin out Tony, I'll play with it (no homo!)

Also, minor diet changes....no more oats (unless I feel I need it) for Meal 1. Also took out all yolks so Meal 1 is as follows: 8 egg whites, 1 whole grapefruit.

[Zangeif Lagasse]

Continuing to put in solid work homie.

btw congrats on being picked as a genomyx rep ;).

[DanTheManB]

Continuing to put in solid work homie.

btw congrats on being picked as a genomyx rep ;).

thanks bro!

[Barn01]

Continuing to put in solid work homie.

btw congrats on being picked as a genomyx rep ;).


thanks bro!

NICE bro ... how did you land the Rep deal? Do you get anything out of it?

[DanTheManB]

NICE bro ... how did you land the Rep deal? Do you get anything out of it?

E-mailed my info and logs and I am already taking sline sane by Genomyx (think P-slin/anabolic pump)...nutrient partitioner...LOVED IT! Good pumps and it does something cause I took it today before eating a grapefruit (only carbs in the meal) which was a mistake...felt hypoglycemic as hell..haha

Can not WAIT to try it when I start another bulk/upping the carbs. I'm getting great pumps with it now (srs) cant wait

[DanTheManB]

The owner should be e-mailing me with details at some point soon either tonight or tomorrow.

[DanTheManB]

Checking myself out in the mirror this AM (no narcissism) I'm noticing some sick quad seperation starting to take place...and the glute and lower back fat is disappearing QUICK this time....I *might* end up peaking a week before on only a 10.5 week diet! How sick would that be?!?

Not getting ahead of myself here. 4 weeks and 5 days with a lot of work to continue to do....feelin great right now with libido still up (relatively speaking) as well. Workouts are slow to start but that's probably because of the 3 mile brisk walk before I even get to the gym...

Some days I feel incredible (like this past leg day) and other days are kinda in between. Just an update!

[AustrianOakJr]

Dude, that was a SERIOUS leg session!! Holey smokes.

You've only been dieting 10.5 weeks? YOu must have been pretty lean to start, eh?

[DanTheManB]

Dude, that was a SERIOUS leg session!! Holey smokes.

You've only been dieting 10.5 weeks? YOu must have been pretty lean to start, eh?

Yea IMO. I was up to 207 then did a small cut to 200 then started my prep from there....

Leg days like that are why I want a calorie counting heart monitor ;)

[DanTheManB]

Delts and Traps...

Seated DB Presses:

85lbsx10
100x5
90x8
90x8

Bent Over Rear Delt Laterals SS With standing side laterals:

25lbsx12 SS 20X10
30X10 SS 25X10
35X10 SS 30X10
40X10 SS 25X10

DB Shrugs:

100lbsx12
110x12
130x10
130x10

More Standing Side Laterals:
25x10
25x10
25x12

HEX BAR Shrugs SS MORE seated DB Presses:

200x12 SS 65X10
250X12 SS 70X8
300X10 SS 75X8
350X8 SS 80X8

Bentover Cables (rear delts)

3 sets, 20lbsx12

Machine Shrugs:

190x10
280x10
320x8

45 minutes cardio, 504 calories

[Chazk]

Dan you certainly are the man, haha keep up the great work with contest prep i'm sure you will do great! For fun is always the initiative but i bet your starting to fall in love with training for competition!

And congrats bro on Rep position. Can't wait for us to really get involved with genomyx.

[DanTheManB]

Dan you certainly are the man, haha keep up the great work with contest prep i'm sure you will do great! For fun is always the initiative but i bet your starting to fall in love with training for competition!

And congrats bro on Rep position. Can't wait for us to really get involved with genomyx.

thanks bro! u too!

[DanTheManB]

Diet Up Date ...just been too lazy to type it out but as of a week and a half ago it is thusly:

Meal 1: 8 egg whites, 1 whole grape fruit or 3 rice cakes

workout--intra workout 4 scoops XTEND, 1 scoop creatine, 2 scoops beta alanine

postworkout shake/ Meal 2: two scoops all the whey protein

Meal 3: 1/4 cup dry measurement barley, 7 oz chicken breast, like 3 cups broccoli

Meal 4: 7 oz chicken breast, 3 cups broccoli, 4 rice cakes, 1 spoon naturally more

Meal 5: 2.5 scoops all the whey or muscle gauge protein, 2 cups cheerios, 2 spoons naturally more

other supps: Vitamin D3, NOW ADAM Multi, All the whey and/or muscle gauge protein, GRAPE XTEND, Genomyx' Sline-Sane, Mitotropin, Glycobol, NOW Fish Oil

[DanTheManB]

Feeling pretty wasted today. Moving in slow motion...nevertheless ...

Bi's, tri's , cardio-

Seated Behind the head DB Extensions:

90lbsx12
100x10
110x10
110x10

Standing Alternate DB Curls:

45x10
55x8
65x8
70x6

Dips-focusing on tri's body upright:

BW + 50lbsx10
BW + 50lbsx10
BW+60lbsx10

Standing Hammer Curls, each rep alternating from the side to the front:
40x10
45x10
55x8

V-Bar PushDowns:

130x12
150x10
170x10

Incline DB Curls:

30lbsx10
35x10
40x10

Rope Pushdowns:
60x12
70x12
80x10

Standing Cable Curls:
100x10
110x8

46 minutes cardio-461 calories.

I think the mitotropin is kicking in hardcore. Lethargic as hell. Had to keep switching cardio-15 mins stair stepper, 11 minutes stride machine, 10 on the bike and 10 on the treadmill at an incline...

[DanTheManB]

I'm also moving my split up a bit. The gym (Amerifit) I love to do legs at is going to be closed for Easter Sunday.....so I will hit cardio/abs tomorrow, Chest Friday, and legs Saturday.

Sunay I will hit Cardio at Gold's, then Monday I will get back on it with back

[Zangeif Lagasse]

I'm also moving my split up a bit. The gym (Amerifit) I love to do legs at is going to be closed for Easter Sunday.....so I will hit cardio/abs tomorrow, Chest Friday, and legs Saturday.

Sunay I will hit Cardio at Gold's, then Monday I will get back on it with back

Yeah, since when did Easter = Closed Gyms.

Doing heavy arms with shoulders & traps on Saturday cause all my gyms are closed.

Keep killing it.

[DanTheManB]

Yeah, since when did Easter = Closed Gyms.

Doing heavy arms with shoulders & traps on Saturday cause all my gyms are closed.

Keep killing it.

Yeah I know bro. Fuking p isses me off tbh.

At least Gold's knows what's up but like I said it's not as hardcore as my other gym so I'd rather keep that atmosphere. And thanks, you know I'm gettin it--though def starting to feel some dead legs

[Zangeif Lagasse]

Yeah I know bro. Fuking p isses me off tbh.

At least Gold's knows what's up but like I said it's not as hardcore as my other gym so I'd rather keep that atmosphere. And thanks, you know I'm gettin it--though def starting to feel some dead legs

Yeah, carb depletion will do that to you.

That re-feed came just in time for me as my legs feel nice and healthy again.

Animal PM totally failed me as far as a recovery boost.

[DanTheManB]

Yeah, carb depletion will do that to you.

That re-feed came just in time for me as my legs feel nice and healthy again.

Animal PM totally failed me as far as a recovery boost.

LULZ. "fail"

Eh. Animal cuts was pretty mild on my end. glad I didn't go after PM though my sleep up until last night has been HORRIBLE.

I'd love a re-feed but at this point such things scare me.

Glutes are getting cut WAYYYYYY faster than last summer ....which is good...and usually a sign that i SHOULD be starting to feel tired.

Mitotropin hits me hard too though

[Zangeif Lagasse]

LULZ. "fail"

Eh. Animal cuts was pretty mild on my end. glad I didn't go after PM though my sleep up until last night has been HORRIBLE.

I'd love a re-feed but at this point such things scare me.

Glutes are getting cut WAYYYYYY faster than last summer ....which is good...and usually a sign that i SHOULD be starting to feel tired.

Mitotropin hits me hard too though

I think I might try Mito, cuts worked as far as my goals for it (water weight shed), but yeah Mito might give me that edge I need to get towards 225 faster so that I can start my slow bulk (currently I'm having fantasies about incorporating food that tastes good into my consumption again) lol.

[DanTheManB]

I think I might try Mito, cuts worked as far as my goals for it (water weight shed), but yeah Mito might give me that edge I need to get towards 225 faster so that I can start my slow bulk (currently I'm having fantasies about incorporating food that tastes good into my consumption again) lol.

Mito helps you shed water too. It's an uncoupler so you may feel a bit fatigued/lethargic. Then again who knows!


It's weird to me that you're having cravings considering that you truly do mix it up extremely well with your food selections. Super healthy foods but a very good mixture. You craving salty things or sweets? Usually if you add hot sauce or mustard to food the salt cravings will dissipate...

You also have some more leeway with as much cardio as you do lol

[Zangeif Lagasse]

Mito helps you shed water too. It's an uncoupler so you may feel a bit fatigued/lethargic. Then again who knows!


It's weird to me that you're having cravings considering that you truly do mix it up extremely well with your food selections. Super healthy foods but a very good mixture. You craving salty things or sweets? Usually if you add hot sauce or mustard to food the salt cravings will dissipate...

You also have some more leeway with as much cardio as you do lol

I can't say I have an actual food craving, I just crave to be happy with my cut and on to the next phase of altering my body via transformation.

[DanTheManB]

I smacked the stride machine up and down with a vengeance!

30 minutes on the precor stride machine=430 calories

20 minutes (bike,stair stepper) for another 152 cals=582 cals burned ....also hit 4 sets for abs...this was all fasted but with 5 scoops XTEND throughout.

ALSO-weighed in and lost exactly 1lb in 6 days. Time to take it up a notch...bodyweight @ 187 feeling like I felt @ 180 last June!

[DanTheManB]

Chest/some abs:

BB Incline warmup

135x10

DB Incline:
90lbsx12
120x6
110x8
110x7
100x10
100x8

DB flat:
85x9
90x8
95x8
100x8

BB Incline:
185x9
185x9
185x10

Hammer Incline Presses:

187x10
237x10
277x8
327x6

HIGH Cable Crossovers SS BW Dips:

40lbsx25 SS BWX10
50LBSX25 SS BWX10
50X25 SS BWX10

Incline DB Flyes:

30x10
35x10
40x10

4 sets crunches weighted x25 reps

45minutes total cardio....542 ish cals

[DanTheManB]

http://img85.imageshack.us/img85/9441/fourout1.jpg (http://img85.imageshack.us/i/fourout1.jpg/)
http://img706.imageshack.us/img706/8976/fourout2.jpg (http://img706.imageshack.us/i/fourout2.jpg/)
http://img163.imageshack.us/img163/9461/fourout3.jpg (http://img163.imageshack.us/i/fourout3.jpg/)
http://img704.imageshack.us/img704/233/fourout4.jpg (http://img704.imageshack.us/i/fourout4.jpg/)
http://img535.imageshack.us/img535/1940/fourout5.jpg (http://img535.imageshack.us/i/fourout5.jpg/)
http://img694.imageshack.us/img694/9338/fourout6.jpg (http://img694.imageshack.us/i/fourout6.jpg/)[/QUOTE]

[DanTheManB]

http://img163.imageshack.us/img163/3010/fourout13.jpg (http://img163.imageshack.us/i/fourout13.jpg/)
http://img85.imageshack.us/img85/6141/fourout12.jpg (http://img85.imageshack.us/i/fourout12.jpg/)
http://img101.imageshack.us/img101/9448/fourout11.jpg (http://img101.imageshack.us/i/fourout11.jpg/)
http://img541.imageshack.us/img541/6614/fourout10.jpg (http://img541.imageshack.us/i/fourout10.jpg/)
http://img704.imageshack.us/img704/2033/fourout9.jpg (http://img704.imageshack.us/i/fourout9.jpg/)
http://img163.imageshack.us/img163/2710/fourout8.jpg (http://img163.imageshack.us/i/fourout8.jpg/)
http://img215.imageshack.us/img215/5999/fourout7.jpg (http://img215.imageshack.us/i/fourout7.jpg/)[/QUOTE]

[DanTheManB]

Chest/some abs:

BB Incline warmup

135x10

DB Incline:
90lbsx12
120x6
110x8
110x7
100x10
100x8

DB flat:
85x9
90x8
95x8
100x8

BB Incline:
185x9
185x9
185x10

Hammer Incline Presses:

187x10
237x10
277x8
327x6

HIGH Cable Crossovers SS BW Dips:

40lbsx25 SS BWX10
50LBSX25 SS BWX10
50X25 SS BWX10

Incline DB Flyes:

30x10
35x10
40x10

4 sets crunches weighted x25 reps

45minutes total cardio....542 ish cals

bumpin todays workout

[DanTheManB]

Proposed diet changes:

Meal 1: 1 small carton of egg whites=50g protein, 1/4 cup dry measured steel cut oats

Workout-intraworkout 4 scoops xtend, 1 scoop creatine, 2 scoops beta alanine

PWO/meal 2: 2 scoops all the whey or muscle gauge protein

Meal 3: 6oz chicken breast, 2 cups broccoli, 1/4 cup dry measured steel cut oats, 1 tablespoon naturally more

Meal 4: 6 oz chicken breast, 3-4 cups broccoli

MEal 5: 2 scoops whey, 5 rice cakes, 2 table spoons naturally more

[Zangeif Lagasse]

Proposed diet changes:

Meal 1: 1 small carton of egg whites=50g protein, 1/4 cup dry measured steel cut oats

Workout-intraworkout 4 scoops xtend, 1 scoop creatine, 2 scoops beta alanine

PWO/meal 2: 2 scoops all the whey or muscle gauge protein

Meal 3: 6oz chicken breast, 2 cups broccoli, 1/4 cup dry measured steel cut oats, 1 tablespoon naturally more

Meal 4: 6 oz chicken breast, 3-4 cups broccoli

MEal 5: 2 scoops whey, 5 rice cakes, 2 table spoons naturally more

looks alright, not thrilled w/ the rice cakes though.
think you'd be better served w/ 1 cup strawberries w/ your post workout as your carb source instead.

and based on the carbs in the cup of strawberries, maybe 1 or 2 rice cakes w/ your last meal.

[DanTheManB]

looks alright, not thrilled w/ the rice cakes though.
think you'd be better served w/ 1 cup strawberries w/ your post workout as your carb source instead.

and based on the carbs in the cup of strawberries, maybe 1 or 2 rice cakes w/ your last meal.

how about keep the rice cakes @ 4 for now?

so knock out the steel cut oats and replace with strawberries? why?

[ironjim53113]

i usually have a banana with my post workout shake dan. i was having two of them post workout. but i have cut my carbs a little lower. maybe take the rice cakes out for the fifth meal and add a complex carb there.

[Zangeif Lagasse]

how about keep the rice cakes @ 4 for now?

so knock out the steel cut oats and replace with strawberries? why?

Carbs at night have been shown over and over to not promote anything positive when cutting so I'd move them to an earlier time frame all together if possible.

Definitely don't replace your morning oats with strawberries, that's just silly. I'm talking about for your post workout shake to replenish glycogen stores a bit better, to get some more nutrition in, and also strawberries are natures remedy for upset stomachs and such. When you're on such a cut it'll help to keep your body functioning like a well oiled machine.

[thepacman]

Carbs at night have been shown over and over to not promote anything positive when cutting so I'd move them to an earlier time frame all together if possible.
Not eating carbs at night is one of the biggest myths there is. It has much much more to do with overall carb/caloric volume, body type, activity level, etc. Sometimes some of my biggest carb meals are at night because I train at night. Making general/blanket statements like that are dangerous.

Dan how long after your post workout meal is meal 3? I would much rather see you up your breakfast to 1/2 cup dry oats and move the 5 rice cakes to post training. The rest of the meals just eat your veggies/fats with the protein. Your training is like the main event of the day, you should treat it like it is with your carbs. I think your energy would be much better for your workouts, as well as strength/pumps, etc. Unless you need a small amount of carbs to fall asleep. Overall I am just commenting on the layout and timing of your food choices, not the overall caloric/carb volume. I am assuming you have that in check.


Definitely don't replace your morning oats with strawberries, that's just silly. I'm talking about for your post workout shake to replenish glycogen stores a bit better, to get some more nutrition in, and also strawberries are natures remedy for upset stomachs and such. When you're on such a cut it'll help to keep your body functioning like a well oiled machine.
Oats are probably a better choice because your carbs seem very low, and you need something filling and to give you sustained energy throughout your workout. But carb for a carb, fruit would be fine preworkout too. Glycogen stores aren't going to get any more replenished because you choose strawberries over rice cakes. It comes down to quantity. But I agree that you should put some carbs PWO Dan.


Looking great buddy. Keep your head high and eyes on the prize.

[jth16]

Carbs at night have been shown over and over to not promote anything positive when cutting so I'd move them to an earlier time frame all together if possible.

Definitely don't replace your morning oats with strawberries, that's just silly. I'm talking about for your post workout shake to replenish glycogen stores a bit better, to get some more nutrition in, and also strawberries are natures remedy for upset stomachs and such. When you're on such a cut it'll help to keep your body functioning like a well oiled machine.

...How do you think fruit replenish glycogen better than any other carbohydrate?
The fructose in fruit will initially be stored as glycogen in the liver, I wouldn't have ALL my carbs post workout from fruit.

During a cutting phase, I would say fruit is best suited immediately upon waking, or post workout as those are the times liver glycogen is lowest.