DaveGabe24 puts TestoPro to the test!

[DaveGabe24]

http://promuscularnutrition.com/zen_cart/images/TestoPRO.jpg

For more information:http://www.bodybuilding.com/store/ai/testopro.html


Alright, picking up from where we left off with the HGHPro log.



Bodyweight: 222-223lbs

Bodyfat: 13-15%

Goals: Drop down to around 210, sub 10% BF.

Plan of attack: Workining with Jon L. (Blitz n Destroy). He will be setting up my diet, off-day cardio, and workout routine. Basically what he says goes.

Cardio will include pushing/pulling my prowler, burpees, light intensity walking, and HIIT sessions.

I will be carb cycling (2 high, 2 medium, 3 low).


The details of what I'm actually doing (dieting) will be limited because I don't want to divulge all of Jon's methods and what not. My workouts will be posted, and videos as well (mostly when I feel like I'm doing something worth watching).

Today is my 2nd day dosing TestoPro, and I'm doing the standard 2caps in AM and 2 in PM. I'm expecting some sort of noticeable effects around the 7-10 day mark. I have used a ton of natural test-boosters, and I am a fan of divanil + I3C, TestoPro seems to have the additional ingredients to give a boost in the bio-availability of these ingredients. I always enjoy solid natural test boosters, they don't do anything astronomical as far as gains and strength, but it's a nice boost on top of my diet and training. So let's start this off on a good note, today's workout:


May 7th, 2010
Deadlifts
135 + Light bands x 5
185 + Light x 3
225 + Light x 3
275 + Light x 3 - 6 sets

DB Rows
90 x 15
90 x 15
90 x 15

Hypers
+ mini x 15
+ doubled mini x 10

Calves / Abs / 1 set of curls


First day lifting with the bands so I didn't go too crazy. Definitely looking forward to seeing how they help take my speed to the next level.

Any commens, questions, or concerns...let's get this party started!!

[donoh]

Stoked for this one Dave!

You crush the weights so I'm in for some fun workouts :D

[CROWLER]

Niiiiicccccccccccccccce!

I am along for the ride.

Do it up!

[UNCnate]

You know Im following!

[Mr_Aestheticz]

In for this ride seems like eveything is laid out and on point!

....let's go!!!

[DaveGabe24]

Stoked for this one Dave!

You crush the weights so I'm in for some fun workouts :D


Niiiiicccccccccccccccce!

I am along for the ride.

Do it up!


You know Im following!


In for this ride seems like eveything is laid out and on point!

....let's go!!!

Appreciate the support guys! Lookin to really start off this 12 week diet with a bang.


Just got back from Ironman 2 with the fam, and I actually really enjoyed it. I read the reviews, and it was supposedly "mediocre" but I thought it was pretty funny and not drawn out. Fun flick.


Tomorrow I'm off, might do some light intensity cardio....and Sunday starts everything. More regimented workouts, cardio, and diet. Sunday is DOOMSDAY :D

[_Smitty_]

o'hai, dave. :D

you know i'm in this.

[DaveGabe24]

o'hai, dave. :D

you know i'm in this.

Yup! Welcome to the party uncle smitty :cool:

[Blitz n destroy]

Party! :). Your training is almost complete bud. Another hour or two

[DaveGabe24]

Party! :). Your training is almost complete bud. Another hour or two

Awesome, I've been eating real clean ( had a friggin antipasto salad ).Had some fun pulls yesterday with bands. Family party today, binging, and then ready to buckle down from tomorrow for 12 weeks. I'm so ready dude, been goin through this in my head all day and night.

[Amino89]

Very nice start to the log, I've always wanted to mess around with bands but never got the chance. Subbed!

[donoh]

What are you starting the 12 weeks of madness off with tomorrow? I'll be pulling away at a Back day :D

[Achilles_1986]

Subbed, I am looking forward to your results. In early on this :p

[DaveGabe24]

Very nice start to the log, I've always wanted to mess around with bands but never got the chance. Subbed!

Yeah they're brutal. I probably wont use them on bench till I'm over 405 raw, at least my squat/dead are around 500+, so I feel better using them with those movements. They're love/hate, just like my prowler will be lol

Thanks for stoppin in bro, always appreciate the company.


What are you starting the 12 weeks of madness off with tomorrow? I'll be pulling away at a Back day :D

Gonna be going over the details later today with Jon, I'll get back to you on that!!


Subbed, I am looking forward to your results. In early on this :p

Yeah, can't wait to lean out. I'm gonna look a lot bigger, feel a lot healthier, and be a lot stronger..win win :D

[DaveGabe24]

Im in for ride!!!

Awesome, welcome KS. Definitely gonna be a good time.

[Blitz n destroy]

Tomorrow is Chest/Back :)

[DaveGabe24]

Tomorrow is Chest/Back :)

I'm ready.

[DaveGabe24]

Well it's 5:15 AM, just ate my first meal...getting ready to be at the gym before it opens so I can start lifting right away. We're going out to breakfast at 9am for Mother's Day and then the Bronx Zoo all day, so this is the only way to get my lift in.

First meal came out to 18/78/11.5 (p/c/f).

Post-workout, shootin for closer to 115g carbs. The rest of the day with be lower carb + protein meals, and then a little higher fat pre-bed. Workout will probably be posted later tonight when I get home. It's chest/back.



Hope everyone has a fun Mother's Day!

[donoh]

Hope you killed the workout Dave!

Have a great day with the fam :)

[DaveGabe24]

Hope you killed the workout Dave!

Have a great day with the fam :)

Had a great time at the Bronx Zoo, little chilly but fun!



Today's workout:




May 9th, 2010

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

DB Pullovers
80 x 12
80 x 12

Incline Cable Flies (30 sec rest)
20 x 12
20 x 12
15 x 12
10 x 12
10 x 12
10 x 12
10 x 12


DB Fly STRETCH

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

V-Bar Cable Pulldowns
85 x 12
105 x 10
100 x 12

Facepulls
Light band x 15
Light band x 15

Rack Chins
BW x 10

Straight Arm Rope Pulldown (30 sec rest)
10 x 12
10 x 12
10 x 12
10 x 12
10 x 12
10 x 12
10 x 12

Hanging STRETCH.


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

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

Now I'm having lobster and shrimp ravioli.

So I guess since it's Mother's Day, I might struggle to hit my macros, but the rest of the week I'm gonna try to buckle down.

[Blitz n destroy]

Had a great time at the Bronx Zoo, little chilly but fun!



Today's workout:




May 9th, 2010

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

DB Pullovers
80 x 12
80 x 12

Incline Cable Flies (30 sec rest)
20 x 12
20 x 12
15 x 12
10 x 12
10 x 12
10 x 12
10 x 12


DB Fly STRETCH

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

V-Bar Cable Pulldowns
85 x 12
105 x 10
100 x 12

Facepulls
Light band x 15
Light band x 15

Rack Chins
BW x 10

Straight Arm Rope Pulldown (30 sec rest)
10 x 12
10 x 12
10 x 12
10 x 12
10 x 12
10 x 12
10 x 12

Hanging STRETCH.


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

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

Now I'm having lobster and shrimp ravioli.

So I guess since it's Mother's Day, I might struggle to hit my macros, but the rest of the week I'm gonna try to buckle down.

Awesome. Don't worry about the diet today, we will get it locked in this week. Nice numbers here too.

[Achilles_1986]

Nice workout, liking the Rest Pause and DC strecthes!

[DaveGabe24]

Awesome. Don't worry about the diet today, we will get it locked in this week. Nice numbers here too.

Yep, tomorrow will be spot on with the macros...it's more do-able than I originally anticipated. Feeling good about things.


Nice workout, liking the Rest Pause and DC strecthes!

Yep, I did DC stretches for 2 years, and just recently (over the last 6 months) I stopped for some reason. So I'm glad we are re-incorporating them. Definitely some fun, solid workouts.

[Blitz n destroy]

Yep, tomorrow will be spot on with the macros...it's more do-able than I originally anticipated. Feeling good about things.



Yep, I did DC stretches for 2 years, and just recently (over the last 6 months) I stopped for some reason. So I'm glad we are re-incorporating them. Definitely some fun, solid workouts.

Just wait until I give you legs for tomorrow...fun..hahahaha

[DaveGabe24]

Just wait until I give you legs for tomorrow...fun..hahahaha

:o oh boy.

[_Smitty_]

Just wait until I give you legs for tomorrow...fun..hahahaha


:o oh boy.

dave gon' get raped.

[DaveGabe24]

dave gon' get raped.

I regret inviting you to this party already...I shoulda known :eek: :rolleyes:

[bigla2004]

Late.. sorry finals week bent me over. Glad to see you're still crazy waking up at the 5 am times to get a lift in.

[DaveGabe24]

Late.. sorry finals week bent me over. Glad to see you're still crazy waking up at the 5 am times to get a lift in.

Yeah man, diet today was **** and I know Jon wants to kill me. Got my hair at least, and got a mini golf date tonight :D


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


May 10th, 2010
Legs

Split Squat Jumps
5sets of 3reps

Elliptical 10 min warm-up

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

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

SLDL
135 x 8
185 x 8
135 x 8

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

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

Calves in Seated Thingy
90 x 20
90 x 20

Abs
Leg Raises on Decline
x 12
x 12

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


Few more days and TestoPro should be kicking in, and my Glycobol will be here in the near future. (<3 u Smitty)

Cough* AI - I'd love a 2nd bottle to make this an 8 week log ;) haha *cough*

[Big_Spaz]

Dave I'm in as well. I definitely wouldn't miss one of your logs.















Especially when it's rocking a great AI product! :D




-Spaz

[Achilles_1986]

You call that a workout!!!:p 405x5 squats, very nice! Get this man another bottle for 8 weeks!

[DaveGabe24]

Dave I'm in as well. I definitely wouldn't miss one of your logs.

Especially when it's rocking a great AI product! :D

-Spaz

Haha, bout time you got your brolic ass in here.


You call that a workout!!!:p 405x5 squats, very nice! Get this man another bottle for 8 weeks!

Thanks a lot man, that number WILL be going up...I'd like 405x10 in the near future.

[StxNas]

I'm a little late, but I'm in!

[DaveGabe24]

I'm a little late, but I'm in!

bout time!!! lol


Pushin the prowler tonight :cool:

[Big_Spaz]

bout time!!! lol






StxNas and I are the "fashionably late" AI reps :p






-Spaz

[DaveGabe24]

StxNas and I are the "fashionably late" AI reps :p






-Spaz

You mean attention whores? ;) i keed






GPP/Cardio for tonight:

10pm in the rain, gotta love it! lol


12 trips with the prowler

50feet each trip, put a 50lb plate on it. Dunno wat the total weight was.


Then I did 50 burpees, took about 10 minutes total for the workout. Now I remember why I hate cardio/GPP workouts.

[_Smitty_]

You mean attention whores? ;) i keed






GPP/Cardio for tonight:

10pm in the rain, gotta love it! lol


12 trips with the prowler

50feet each trip, put a 50lb plate on it. Dunno wat the total weight was.


Then I did 50 burpees, took about 10 minutes total for the workout. Now I remember why I hate cardio/GPP workouts.

ohhh, we better get a vid of that prowler, son!

[DaveGabe24]

ohhh, we better get a vid of that prowler, son!

I would have yesterday but it was 10pm and raining out, so you wouldnt have been able to see much lol

Next week for sure.

[DaveGabe24]

May 12th, 2010
85 minute workout
Chest/Arms

Bands Bench
155 + Doubled Minis x 3 - 8 sets

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

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

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

Dips
BW x 13
BW x 10
BW x 8

Close-grip Pushups
x 15
x 15

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

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

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

Cambered Cable Curl
15 x 40
10 x 40

Rope Cable Curl
12.5 x 30
12.5 x 30

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

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

Weight was 220, this morning on an empty stomach.


So far today:

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

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


Macros so far:

985 calories
181g Carbs
13g Fat
51g Protein


Bought a sushi platter at Trader Joe's, and will have some shakes. Lookin forward to really hitting my macros perfectly today. Things are coming together with the diet.

[_Smitty_]

Things are coming together with the diet.

took next to no time either... GJDM!

usually takes me about a week to really hone in on the eats.

check PMs, holmes... let's make this an all AI log. ;)

[DaveGabe24]

took next to no time either... GJDM!

usually takes me about a week to really hone in on the eats.

check PMs, holmes... let's make this an all AI log. ;)

Awesome, replied!

I think by Sunday, I'll be pretty comfortable with hitting macros, etc.


Also, to be fair to AI I have only used P-Slin once (this morning) and Anabolic Pump maybe 3 meals?


Trying to barely use any GDA's still I get my Glycobol, which I will use much more routinely to help with my dieting.

[Blitz n destroy]

:) Weak workout!
Nice numbers on the incline man

[DaveGabe24]

:) Weak workout!
Nice numbers on the incline man

haha you SOB...we're not all freaks like you.




So today, instead of eating the sushi + shake I had one spicy chicken slice, 3 pepperoni, and some mussels at my Grandpa's bday party.


Had a chat with Jon , texting...and it was a wake up call. I always ask myself "How bad do you want it?" throughout life. So it's time to prove to myself how bad I want this, not just in the gym, but in the kitchen.

[donoh]

Getting in the kitchen is the hardest part. After work, a social life, the gym, getting in the kitchen for cooking takes its toll. Luckily lately I've been digging it. Can't wait to get off these bland foods though :o

[DaveGabe24]

Getting in the kitchen is the hardest part. After work, a social life, the gym, getting in the kitchen for cooking takes its toll. Luckily lately I've been digging it. Can't wait to get off these bland foods though :o

To be honest, I love cooking :o

For me, it's making foods that I can weigh out and measure the macros. Not being able to eat out, or anywhere I don't know the nutritional profile is also tough. Cooking pasta, etc....cause it's all weighed dry doesn't work anymore, which sucks lol

So weighing food, and counting macros is all really new to me. This summer will be easier though, getting my full diet write-up this weekend, and summer classes start on Monday. Will be much more regimented, and focused. Nothing can get in my way, and I'm dead serious with that ****.

[DaveGabe24]

Light Intensity

Walked on treadmill, 30mins from 2.5-3.0 mph.

[bigla2004]

Light Intensity

Walked on treadmill, 30mins from 2.5-3.0 mph.

Cardio.. the end is near :p

[donoh]

Cardio.. the end is near :p
I'm adding in cardio this weekend :(

[DaveGabe24]

Cardio.. the end is near :p

Lmao, you know me all too well kid.


I'm adding in cardio this weekend :(

Welcome to the party :o


Just got my leg workout for tomorrow from Blitz, tomorrow will be a 3 scoop IA day...let's just say that :(

[DaveGabe24]

May 14th, 2010
Workout Time : No idea, probably close to like 100-110 minutes?

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

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

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

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

Swiss Hammy Curls
x 12
x 12
x 12

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

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

Stretched Hams/Quads

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

BB Upright Rows
50 x 20
50 x 20

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



Done. This workout drained me of everything I got. Lying on the carpet on my stomach right now typing this, ready to fall into a slight coma.

Regardless, it's what was prescribed by my coach so it's what has to be done. Next week will be a lighter week, allowing for a full recovery.


The saga continues ;)

[bigla2004]

Volume monster

[DaveGabe24]

Volume monster

Yeah, big change for me from what I'm used to...but it's all part of the plan. I have a lot of confidence that Jon knows exactly what he's doing, so that's comforting.

[Blitz n destroy]

Yeah, big change for me from what I'm used to...but it's all part of the plan. I have a lot of confidence that Jon knows exactly what he's doing, so that's comforting.

I'm glad that this workout hit you. Welcome to a whole new world :). I hope to be a giant blanket wrapped around you. I know this workout sucked and the volumes been high this week but it is what we need to propel you to freak status. Just be happy you have IA ;)

[DaveGabe24]

I'm glad that this workout hit you. Welcome to a whole new world :). I hope to be a giant blanket wrapped around you. I know this workout sucked and the volumes been high this week but it is what we need to propel you to freak status. Just be happy you have IA ;)

Yea, IA is a lifesaver and I'm sure TestoPro will be coming in handy as well.

Hungers been pretty tough to control lately, but I'm hoping in due time I'll be used to it.


Regardless, I'll be doing whatever Blitz tells me to, just like you're seeing. There's a method to his madness, whether or not we can all understand it ;) Although, I have a pretty good idea of what we're going for here.

[donoh]

Volume monster
That's for sure, I love me a good volume day :D

Way to kill it Dave, keep this up!

[DaveGabe24]

That's for sure, I love me a good volume day :D

Way to kill it Dave, keep this up!

Thanks man, I'll try my best to start getting stuff on videos! Was home for the week , so not my normal gym.

Move back into my apartment at school tomorrow for summer classes, things will become much more regimented.

[donoh]

Thanks man, I'll try my best to start getting stuff on videos! Was home for the week , so not my normal gym.

Move back into my apartment at school tomorrow for summer classes, things will become much more regimented.
Which is what we all need, routine. I hate to love m-f because through the work week everything is set. Its the weekends that I forget meals or supps haha.

[DaveGabe24]

Which is what we all need, routine. I hate to love m-f because through the work week everything is set. Its the weekends that I forget meals or supps haha.

Agreed. Just dropped about $150 (most of it at BJs)....got so much good food, I'm ready to go :cool:


Also, my two bottles of Glycobol came in, woohooo <3 Smitty.


I'll start dosing first thing tomorrow morning, gonna be a pretty early lift since the game is at 3:30 :D


Today was GPP/Cardio:


10 trips @ 50 feet, with +60 lbs on the Prowler

50 Burpees.

[DaveGabe24]

Just got off the phone with Jon (Blitz n Destroy) and he is just blowing me away with how thorough and dedicated he is to coaching me.

I tell ya what, I thought he'd be helping me out as a friend and doing what he can, but he's seriously taking this to the level I had always hoped for.

Anyone who he picks as a client when he launches his site in July is truly lucky. Every time I talk to Jon I just get more and more excited to see what level we can take my physique/strength to...things are about to get real.

[SwolenONE]

Great log!

[donoh]

Great log!
To say the least :p

[DaveGabe24]

Great log!


To say the least :p

Thanks fellas, I try to keep it interesting...I know there's like 10000 AI logs going on at all times, so I do what I can :cool:



Today's gonna be a fun chest/back workout. I'll try to get some videos but not sure if my partner is gonna be able to make it, so I'll do what I can.


What's everyone's plans for the summer? Anything good??

[Blitz n destroy]

Thanks fellas, I try to keep it interesting...I know there's like 10000 AI logs going on at all times, so I do what I can :cool:



Today's gonna be a fun chest/back workout. I'll try to get some videos but not sure if my partner is gonna be able to make it, so I'll do what I can.


What's everyone's plans for the summer? Anything good??

GFH, Rock AEN swag, Visit DaveGabe, Launch Trinity


Just got off the phone with Jon (Blitz n Destroy) and he is just blowing me away with how thorough and dedicated he is to coaching me.

I tell ya what, I thought he'd be helping me out as a friend and doing what he can, but he's seriously taking this to the level I had always hoped for.

Anyone who he picks as a client when he launches his site in July is truly lucky. Every time I talk to Jon I just get more and more excited to see what level we can take my physique/strength to...things are about to get real.

Thanks Dave. Attention to detail is crucial, down to every macro. Individualistic attention, not cookie cutter routines and diets, are what will propel people to the next level and leave them feeling truly satisfied.

[DaveGabe24]

GFH, Rock AEN swag, Visit DaveGabe, Launch Trinity



Thanks Dave. Attention to detail is crucial, down to every macro. Individualistic attention, not cookie cutter routines and diets, are what will propel people to the next level and leave them feeling truly satisfied.

Sounds like some solid plans to me :cool:


What I bolded is what truly allows me to recommend you to friends and else that's looking to take their physique and performance to the next level. Trinity is going to be epic.


This morning was 2 TestoPro + 2 Glycobol - 88g Oats + 64g Whey.

Going to lift around 1:00.

[Blitz n destroy]

Sounds like some solid plans to me :cool:


What I bolded is what truly allows me to recommend you to friends and else that's looking to take their physique and performance to the next level. Trinity is going to be epic.


This morning was 2 TestoPro + 2 Glycobol - 88g Oats + 64g Whey.

Going to lift around 1:00.

We need to find you a new, non metro, non retro, gym where you can do rack deads..

[donoh]

Haha BURN!

I just switched Rack Deads for full Deads. Forgot how much I love them :D

[UNCnate]

Great log!

Meh, its decent.

















:)

[DaveGabe24]

We need to find you a new, non metro, non retro, gym where you can do rack deads..


Haha BURN!

I just switched Rack Deads for full Deads. Forgot how much I love them :D

Meh, that's not burn..I'm in full agreement. This is the only gym in the area that lets me use chalk, bands, deadlift heavy, etc.

Yea I'm just as big of a fan of rack deads as anyone else, but I dunno if I see them happening :(


Meh, its decent.



:)

Meh, you're decent :p

Uploading 2 videos from todays workout, then I'll post it up.

[UNCnate]

Sweet.

[bigla2004]

Dave if you guys have those squat racks where it has differnet pin levels but isn't a power rack which is what i recall from your videos, you can place the bar on that low part that you could shrug off of, and then find a sturdy box to stand on for rack pulls. I used to have to do this at my college gym.

04888SGwEwo

Like so

[DaveGabe24]

Sweet.

Yup!


Dave if you guys have those squat racks where it has differnet pin levels but isn't a power rack which is what i recall from your videos, you can place the bar on that low part that you could shrug off of, and then find a sturdy box to stand on for rack pulls. I used to have to do this at my college gym.

Like so

Yep, tried it :o lol They don't have enough aerobic steps or boxes to get it to the level I want. I was able to get where you're at in the video but I dont like rack pulls from my knee. I like them below my knee-cap another 4 inches lower, so it's not as much of just a lockout. Trying for back thickness, instead of just hip/glutes. Thanks for the ideas though, I'm gonna look into making a box to bring in maybe pull off that.


May 16th, 2010
Time: 105-110 minutes
Chest/Back

BB Rows
225 x 6
245 x 6
275 x 6
qWp02aXsHbg
295 x 6
rsTIHbae-xo

Rack Chins
BW x 12
BW x 12
BW x 12

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

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

Stretch

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

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

DB Pullovers
85 x 10
85 x 10

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

Stretch.


Fun workout, just had 2 more Glycobol + 110 carbs / 46g protein.

Watchin the Magic fail :( Just gonna eat all day and hang out, class starts tomorrow at 8am.


Here's the prowler video from yesterday, pretty boring, but maybe you guys will think it's funny lol

eP0bcTEVhNE

[Blitz n destroy]

What do I do with the sweet potato?

[DaveGabe24]

What do I do with the sweet potato?

Bake it, cook it, mash it, come on man...tons of options :mad:

[donoh]

What do I do with the sweet potato?
Do not want :p

Huge workout Dave, love the volume

[DaveGabe24]

Do not want :p

Huge workout Dave, love the volume

Lol!

So yesterday I took 2 glycobol pre / post, and then 2 with a later carb meal. I guess taking 6 my first day using it wasn't a good idea, woke up twice last night with the runs :o

Today/tomorrow won't be using any since it's just medium/low carb days, and then Wednesday I'll be using it again.

[bigla2004]

Lol!

So yesterday I took 2 glycobol pre / post, and then 2 with a later carb meal. I guess taking 6 my first day using it wasn't a good idea, woke up twice last night with the runs :o

Today/tomorrow won't be using any since it's just medium/low carb days, and then Wednesday I'll be using it again.

n00b

[_Smitty_]

Lol!

So yesterday I took 2 glycobol pre / post, and then 2 with a later carb meal. I guess taking 6 my first day using it wasn't a good idea, woke up twice last night with the runs :o

Today/tomorrow won't be using any since it's just medium/low carb days, and then Wednesday I'll be using it again.

good lord, man! 6?! :eek:

you can use it on the med/low days (well, depending on how low)... use 1 capsule per 25-35g of carbs. helps the body acclimate as well to keep the GI distress at bay.

[donoh]

good lord, man! 6?! :eek:

you can use it on the med/low days (well, depending on how low)... use 1 capsule per 25-35g of carbs. helps the body acclimate as well to keep the GI distress at bay.
I like taking one on low carb days, with my breakfast. Great suggestion Smitty :cool:

[_Smitty_]

I like taking one on low carb days, with my breakfast. Great suggestion Smitty :cool:

ditto... when i'm dieting down, i usually keep my daily carb intake around 100g. so my last bottle of glyco i was able to keep the dosing at 1/1/1/1 throughout the day. big difference. :D

[donoh]

ditto... when i'm dieting down, i usually keep my daily carb intake around 100g. so my last bottle of glyco i was able to keep the dosing at 1/1/1/1 throughout the day. big difference. :D
I only take in around 60g carbs on low days so no more than 2 caps for me :o

[DaveGabe24]

n00b

:D


good lord, man! 6?! :eek:

you can use it on the med/low days (well, depending on how low)... use 1 capsule per 25-35g of carbs. helps the body acclimate as well to keep the GI distress at bay.

Yeah, well I had 3 meals that were 80-100g carbs so I figured why not ;)

That's a good idea, I'll take one now with this sweet potatoe since it's only about 56g.


I like taking one on low carb days, with my breakfast. Great suggestion Smitty :cool:


ditto... when i'm dieting down, i usually keep my daily carb intake around 100g. so my last bottle of glyco i was able to keep the dosing at 1/1/1/1 throughout the day. big difference. :D


I only take in around 60g carbs on low days so no more than 2 caps for me :o

Yea thanks for the suggestions thanks, noted.

Do I take the caps with the carbs, or 15mins pre? The bottle seems to have two options based on pre-workout or just a normal meal, but I'm don't get what the different results would be of the 2 doses.

[UNCnate]

:D



Yeah, well I had 3 meals that were 80-100g carbs so I figured why not ;)

That's a good idea, I'll take one now with this sweet potatoe since it's only about 56g.







Yea thanks for the suggestions thanks, noted.

Do I take the caps with the carbs, or 15mins pre? The bottle seems to have two options based on pre-workout or just a normal meal, but I'm don't get what the different results would be of the 2 doses.

I like to take mine 15-20 minutes pre-meal.

[DaveGabe24]

I like to take mine 15-20 minutes pre-meal.

Alright cool thanks.


May 17th, 2010
Legs

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

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

Moving on...

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

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

Leg Extensions
100 x 20
130 x 20

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

Lying Leg Curls
80 x 10, drop to 40 x 10.

Stretched. After the squats I knew it was gonna be fun tryin to finish this workout, but it went smother than I thought. Took about 90 minutes total, including stretching. Conditioning seems to be getting better because I don't wanna die, puke, or pass out as much throughout the workouts. Weighed in around 218, so I'm down about 1-2lbs it seems.

Notes on TestoPro: Things are looking good, sleeping good, and the strength seems to be up slightly despite the weight loss. So that's all I ask, that this product helps me maintain strength throughout the next few weeks while I drop weight. The 365 squats felt easier than ever, so I was real happy with that considering today was a medium carb day. Can't contribute it to massive amounts of carbs, so looks like the product's starting to kick in (thumbs up)

[StxNas]

I like to take mine 15-20 minutes pre-meal.

FWIIW, that's what seems to work best for me too. I take one cap for the first 25mg - 40mg of carbs and I take two if I go over that. So, obviously, some days are dosed differently than others for me :D


Alright cool thanks.


May 17th, 2010
Legs

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

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

Moving on...

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

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

Leg Extensions
100 x 20
130 x 20

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

Lying Leg Curls
80 x 10, drop to 40 x 10.

Stretched. After the squats I knew it was gonna be fun tryin to finish this workout, but it went smother than I thought. Took about 90 minutes total, including stretching. Conditioning seems to be getting better because I don't wanna die, puke, or pass out as much throughout the workouts. Weighed in around 218, so I'm down about 1-2lbs it seems.

Notes on TestoPro: Things are looking good, sleeping good, and the strength seems to be up slightly despite the weight loss. So that's all I ask, that this product helps me maintain strength throughout the next few weeks while I drop weight. The 365 squats felt easier than ever, so I was real happy with that considering today was a medium carb day. Can't contribute it to massive amounts of carbs, so looks like the product's starting to kick in (thumbs up)

Sweet TestoPRO review for today!

[JohnSmeton]

Luckily I found this log.

your HGhpro review is awesome Dave, and I like how you said subconsciously people may feel that because they are getting a free product they may sway the review a bit. i like your direct approach and I like the way you train, high intensity as it is similar to mine.

[DaveGabe24]

FWIIW, that's what seems to work best for me too. I take one cap for the first 25mg - 40mg of carbs and I take two if I go over that. So, obviously, some days are dosed differently than others for me :D



Sweet TestoPRO review for today!

Thanks man, sounds like I'll be doing 1 cap on the med/low days 15 mins before the meals, and then 2 caps for my 100ish gram meals.


Luckily I found this log.

your HGhpro review is awesome Dave, and I like how you said subconsciously people may feel that because they are getting a free product they may sway the review a bit. i like your direct approach and I like the way you train, high intensity as it is similar to mine.

Always appreciate the input, and feedback John. Nice to have you followin along man, and I do try to be as direct and straight forward as I can. It's the only way anyone benefits in my opinion, if a review is biased then it offers skewed feedback which no one needs.

Definitely looking forward to the next few weeks with TestoPro, when we get to the bread and butter ;)

[Mr_Aestheticz]

GREAT VIDS AND SESSION KEEP AT BROTHA LOOKING GREAt!

..easy!!!

[DaveGabe24]

GREAT VIDS AND SESSION KEEP AT BROTHA LOOKING GREAt!

..easy!!!

Thanks a lot Mr A.

[donoh]

Great leg day Dave, 365 is no joke. TestoPRO only gets better with time :D

[DaveGabe24]

Great leg day Dave, 365 is no joke. TestoPRO only gets better with time :D

Yeah, 8 was the top of my rep range that's why I stopped there but if I really tried to kill it I bet I would have been closer to 10-12 for the first set with 365 which really made me happy.

It's rainin out for now, but I'll be hittin the prowler + burpees a little later, whether it stops raining or not ;)

[Blitz n destroy]

Yeah, 8 was the top of my rep range that's why I stopped there but if I really tried to kill it I bet I would have been closer to 10-12 for the first set with 365 which really made me happy.

It's rainin out for now, but I'll be hittin the prowler + burpees a little later, whether it stops raining or not ;)

Do 2 extra pushes today.

[DaveGabe24]

Do 2 extra pushes today.

Alright, I'll do 15 pushes + 50 burpees. Can't do the pulls yet since I have been slacking and didn't screw in the Eye-Hook yet to the prowler.

[CROWLER]

Working out in the rain FTW :)

[_Smitty_]

Alright, I'll do 15 pushes + 50 burpees. Can't do the pulls yet since I have been slacking and didn't screw in the Eye-Hook yet to the prowler.

get on that, newb. :p

[DaveGabe24]

Working out in the rain FTW :)

Yup!!


get on that, newb. :p

Yea, yea.




GPP/Cardio:

15 pushes @ 50feet, +70lbs.

50 Burpees (30, then 20).


Done. Easiest cardio session yet, getting in noticeably better shape. I even added 10lbs to the prowler, and did 3 extra pushes. The burpees were done in 2 sets this time, and not 3.

Really happy with this, better condition with the prowler/cardio means more intense workouts and a higher threshhold for those workouts...when all is said and done, i will be recovering faster and getting stronger. I like where things are headed. :cool:

[Blitz n destroy]

Yup!!



Yea, yea.




GPP/Cardio:

15 pushes @ 50feet, +70lbs.

50 Burpees (30, then 20).


Done. Easiest cardio session yet, getting in noticeably better shape. I even added 10lbs to the prowler, and did 3 extra pushes. The burpees were done in 2 sets this time, and not 3.

Really happy with this, better condition with the prowler/cardio means more intense workouts and a higher threshhold for those workouts...when all is said and done, i will be recovering faster and getting stronger. I like where things are headed. :cool:


This is exactly where we want to go. By the end you will be lean, strong and be able to handle a lot of work. Athletic for sure. = )

[DaveGabe24]

This is exactly where we want to go. By the end you will be lean, strong and be able to handle a lot of work. Athletic for sure. = )

Definitely. Lookin forward to it.

[DaveGabe24]

May 19th, 2010
Chest/Arms

Today was a pretty short, intense workout. Finished in 57 minutes, with a ton of supersets etc.

Won't go into too much detail cause I don't wanna give away all of Blitz's secrets/workouts, unless he comes in and doesn't care :D

Nonetheless, I'm down in weight and today I looked bigger than ever. I'm getting more and more focused as I see progress, and things are headed in the right direction for sure.

Macros from yesterday were spot on, and today is looking great as well. Been waking up at 7am, so it's much easier getting all of my meals in when I'm up that early.

Strength seems to be pretty damn good, sleep is deep, and I am definitely noticing the extra size from the glycobol + carbs pre-workout. Always funny, it's such a tease though cause I'm not actually big :( lol

[Blitz n destroy]

May 19th, 2010
Chest/Arms

Today was a pretty short, intense workout. Finished in 57 minutes, with a ton of supersets etc.

Won't go into too much detail cause I don't wanna give away all of Blitz's secrets/workouts, unless he comes in and doesn't care :D

Nonetheless, I'm down in weight and today I looked bigger than ever. I'm getting more and more focused as I see progress, and things are headed in the right direction for sure.

Macros from yesterday were spot on, and today is looking great as well. Been waking up at 7am, so it's much easier getting all of my meals in when I'm up that early.

Strength seems to be pretty damn good, sleep is deep, and I am definitely noticing the extra size from the glycobol + carbs pre-workout. Always funny, it's such a tease though cause I'm not actually big :( lol

:) go ahead and disclose it. I don't have the same set for everyone, so while someone can take it and use it...it wouldnt be what I would be doing for that person. Your workouts are tailored to you and what we are trying to do with your physique.

Get focused and stay focused. Transformation will happen, its not an option.

[DaveGabe24]

:) go ahead and disclose it. I don't have the same set for everyone, so while someone can take it and use it...it wouldnt be what I would be doing for that person. Your workouts are tailored to you and what we are trying to do with your physique.

Get focused and stay focused. Transformation will happen, its not an option.

Sounds good boss man, just wanted to play it safe. Things are coming together nicely, and I'm getting more focused than ever.


Today's workout:
Total Time: 57 minutes

Chest/Arms
4 sets of these, with 3:00-3:30 minutes rest time between each set.
1 set = Incline Barbell - Flat DB Press - Incline DB Fly - Cable Crossover


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

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

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

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

Standing BB Curls superset w/ Skullcrushers

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

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

Cambered Cable Curl superset w/ Rope Pushdowns
30 x 15 --> 30 x 15
25 x 15 --> 30 x 15


Fun fun! ;)

[Achilles_1986]

Sounds good boss man, just wanted to play it safe. Things are coming together nicely, and I'm getting more focused than ever.


Today's workout:
Total Time: 57 minutes
Chest/Arms
4 sets of these:
1 set = Incline Barbell - Flat DB Press - Incline DB Fly - Cable Crossover


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

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

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

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

Standing BB Curls superset w/ Skullcrushers

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

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

Cambered Cable Curl superset w/ Rope Pushdowns
30 x 15 --> 30 x 15
25 x 15 --> 30 x 15


Fun fun! ;)

**** does look fun! Minus the quad set there!!! hehe

[DaveGabe24]

**** does look fun! Minus the quad set there!!! hehe

Haha yeah I just edited it actually, I was only supposed to rest 2 minutes between each quad set...but ended up being a little closer to 3ish minutes. That's why you see such a huge drop in weight in such a short amount of volume. I was dying, and quick at that rate lol

[Blitz n destroy]

Haha yeah I just edited it actually, I was only supposed to rest 2 minutes between each quad set...but ended up being a little closer to 3ish minutes. That's why you see such a huge drop in weight in such a short amount of volume. I was dying, and quick at that rate lol

haha video for these workouts man..!?

btw...i better get nudes on Friday.



ALSO....we are doing some damn HIIT next week :D I'm so excited.

[DaveGabe24]

haha video for these workouts man..!?

btw...i better get nudes on Friday.



ALSO....we are doing some damn HIIT next week :D I'm so excited.

None today. I did get those rows, come on, gimme a break lol

If it's too busy in the gym I get embarassed :o


Yea progress pics will be sent Friday along with my AM weigh-in....and yes, HIIT next week, I can't wait :rolleyes:

[Blitz n destroy]

Haha yeah I just edited it actually, I was only supposed to rest 2 minutes between each quad set...but ended up being a little closer to 3ish minutes. That's why you see such a huge drop in weight in such a short amount of volume. I was dying, and quick at that rate lol


None today. I did get those rows, come on, gimme a break lol

If it's too busy in the gym I get embarassed :o


Yea progress pics will be sent Friday along with my AM weigh-in....and yes, HIIT next week, I can't wait :rolleyes:

And lower carbs :)

[DaveGabe24]

And lower carbs :)

Bring it on.

[Blitz n destroy]

Bring it on.

Its already been broughten

[DaveGabe24]

Its already been broughten

http://www.svtgalleries.net/gallery/data/500/382oh_snap.jpg

[Achilles_1986]

In for nude vids....wait what?? :p



Blitz you designing these workouts for free or do you charge? If for free I need to hit you up :D

[DaveGabe24]

In for nude vids....wait what?? :p



Blitz you designing these workouts for free or do you charge? If for free I need to hit you up :D

In July he's launching his site and will be taking on a few clients. He's not just doing these workouts, but also my dieting, conditioning, and everything I bother him with.

He's definitely worth contacting in the future if you're looking to really step things up to new levels for an extremely affordable price.

[Achilles_1986]

In July he's launching his site and will be taking on a few clients. He's not just doing these workouts, but also my dieting, conditioning, and everything I bother him with.

He's definitely worth contacting in the future if you're looking to really step things up to new levels for an extremely affordable price.

Nice, once I recover and can take things more seriously I will have to contact him. Thanks Dave

[donoh]

In July he's launching his site and will be taking on a few clients. He's not just doing these workouts, but also my dieting, conditioning, and everything I bother him with.

He's definitely worth contacting in the future if you're looking to really step things up to new levels for an extremely affordable price.
After I contacting him I'll just drive up to show off the nudes versus sending them :eek:

[DaveGabe24]

Nice, once I recover and can take things more seriously I will have to contact him. Thanks Dave

Anytime man, appreciate you comin through all the time in this log :cool:


After I contacting him I'll just drive up to show off the nudes versus sending them :eek:

Haha, I'm sure Blitz and I will be hangin a few times this summer :cool: Nice try though punk!

[donoh]

Is Dave coming here? :eek:

[Blitz n destroy]

In for nude vids....wait what?? :p



Blitz you designing these workouts for free or do you charge? If for free I need to hit you up :D

Dave's got it right. In late July, my website will be launching. I will be taking a limited number of clients so I can spend more time on each one instead of being overloaded and not giving individual attention. I'm offering pretty much whatever consultation is wanted: fat loss, weight gain, contest prep, supplement/general health consultation, performance/athletic enhancement, and whatever else I can do for someone. When the website launches, I will link it in my signature here, but it will be a top hit on google searches as well. My prices will be extremely afforable, because I understand that not everyone can afford to drop $1000 on a consultant...I've been there.

I actually have a "pre-order" list because of the limited number of spots that I have, and the demand from friends and customers. There are 8 spots left as of today.

All inquiries until I have my site up can go to Trinityperformancesystems@yahoo.com


After I contacting him I'll just drive up to show off the nudes versus sending them :eek:

Even better! We can pose down in the bathroom at fitness 19...


Anytime man, appreciate you comin through all the time in this log :cool:



Haha, I'm sure Blitz and I will be hangin a few times this summer :cool: Nice try though punk!


Is Dave coming here? :eek:


We will be traveling to the others respective place of residence atleast once, as well as together. Should be a good time..I can kick his ass in person :p

[DaveGabe24]

You two are clowns.



Today's cardio/recovery, played 4-5 games of 21 with my boys. Was hot as hell out, but a lot of fun to start playin again. Knee didn't act up so that's good, just relaxing and eating for the rest of the day.

[Achilles_1986]

You two are clowns.



Today's cardio/recovery, played 4-5 games of 21 with my boys. Was hot as hell out, but a lot of fun to start playin again. Knee didn't act up so that's good, just relaxing and eating for the rest of the day.

God I miss playing ball esp 21 with the boys. Man I use to kill kids around my area. Yes my nickname from the brothers was white Jordan although I could barely dunk with 2 hands. I tried to patent my game after Pistol Pete and Larry Bird :D

Never understood why so many white guys above 6'6 look and play so goofy though.

[DaveGabe24]

God I miss playing ball esp 21 with the boys. Man I use to kill kids around my area. Yes my nickname from the brothers was white Jordan although I could barely dunk with 2 hands. I tried to patent my game after Pistol Pete and Larry Bird :D

Never understood why so many white guys above 6'6 look and play so goofy though.

Yea, I grew up in North Jersey...the capital of the country for basketball, so naturally it's always been my first love.

Blew my knee out senior year playing soccer trying to go D1 :rolleyes: Ever since then, it's just been lifting / powerlifting.

So it feels good to get out and shoot around once in a while, and wipe the floor with some scrubs who think they're good. I get pissed off though, nothing like when you were in your prime, and then you come back and it's not quite as lights out :D

[Achilles_1986]

Yea, I grew up in North Jersey...the capital of the country for basketball, so naturally it's always been my first love.

Blew my knee out senior year playing soccer trying to go D1 :rolleyes: Ever since then, it's just been lifting / powerlifting.

So it feels good to get out and shoot around once in a while, and wipe the floor with some scrubs who think they're good. I get pissed off though, nothing like when you were in your prime, and then you come back and it's not quite as lights out :D

OMG lol, yeah nothing like looking back and then going to play. Last time I played which was maybe 4 months, before that was like 5 years without even dribbling the ball. I went to jump and felt like my knees were going to dislocate from my thighs lol. My best friend who I grew up playing with in high school started playing again in a church league so my goal after I heal is to at least get where I can hang with those guys.

You sound like me when it comes to being competitive, I am competitive in everything, literally, good and bad trait to have HA.

[DaveGabe24]

OMG lol, yeah nothing like looking back and then going to play. Last time I played which was maybe 4 months, before that was like 5 years without even dribbling the ball. I went to jump and felt like my knees were going to dislocate from my thighs lol. My best friend who I grew up playing with in high school started playing again in a church league so my goal after I heal is to at least get where I can hang with those guys.

You sound like me when it comes to being competitive, I am competitive in everything, literally, good and bad trait to have HA.


Haha yeah, my whole family was always competitive. Every aspect of my life lol, mini-golf on vacations, you name it!


Definitely fun to shoot around, takes a little while to get used to my strength cause when I used to play I was like a buck 170 lol So I've added a few pounds since then :D

I bet that'd be fun playing in that Church league, get the competitive juices flowin.

[Blitz n destroy]

Haha yeah, my whole family was always competitive. Every aspect of my life lol, mini-golf on vacations, you name it!


Definitely fun to shoot around, takes a little while to get used to my strength cause when I used to play I was like a buck 170 lol So I've added a few pounds since then :D

I bet that'd be fun playing in that Church league, get the competitive juices flowin.


I'll have to school you when I come out.

[DaveGabe24]

I'll have to school you when I come out.

:rolleyes:




May 21st, 2010
Shoulders/Legs

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

Arnolds
35 x 10
30 x 10
45 x 7

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

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

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

185 x 8
185 x 8
185 x 8

135 x 11
135 x 8

Leg Press
4.5 pps x 8
4.5 pps x 8

Quad Stretch

Swiss Ball Ham Curls
3 sets of 10

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

Calves DC

Ham Stretch.



Done. Took about 80 minutes, had a really great workout. On my 2nd to last set of front squats the 135 slipped twice and rocked my forearms pretty good, but I think it was just front fatigue and not sitting back right.

Other than that, had a great workout. Had a little bump in the road this morning, woke up real flat, weighed in at 214.5lbs. So we'll see how things go from here on out, still real confident that Blitz will take care of me...keeping my fingers crossed lol

[donoh]

I'm shaking my head looking at that workout and the weights you continue to use, sickness. What you eating lately?

[DaveGabe24]

I'm shaking my head looking at that workout and the weights you continue to use, sickness. What you eating lately?

Retarded amounts of beef, tilapia, fish, sweet potatoes, and whole wheat wraps :D


And a few shakes here and there.


To be honest, now that I feel alot more comfortable with the front squats I see 275-315 for reps in the very near future, cause it's not a matter of strength yet but a matter of keeping that bar in place.

[donoh]

We will be traveling to the others respective place of residence atleast once, as well as together. Should be a good time..I can kick his ass in person :p

If I'm not invited to a Blitz and Dave training session hell we be brought down :mad: :D

[Blitz n destroy]

:rolleyes:




May 21st, 2010
Shoulders/Legs

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

Arnolds
35 x 10
30 x 10
45 x 7

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

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

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

185 x 8
185 x 8
185 x 8

135 x 11
135 x 8

Leg Press
4.5 pps x 8
4.5 pps x 8

Quad Stretch

Swiss Ball Ham Curls
3 sets of 10

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

Calves DC

Ham Stretch.



Done. Took about 80 minutes, had a really great workout. On my 2nd to last set of front squats the 135 slipped twice and rocked my forearms pretty good, but I think it was just front fatigue and not sitting back right.

Other than that, had a great workout. Had a little bump in the road this morning, woke up real flat, weighed in at 214.5lbs. So we'll see how things go from here on out, still real confident that Blitz will take care of me...keeping my fingers crossed lol

Gotta stay patient and positive. You're not going to look amazing 24/7 and with calories where they were yesterday being flat was a little expected. Your strength seems to be holding and the added hiit next week will help kickstart fatloss = )


If I'm not invited to a Blitz and Dave training session hell we be brought down :mad: :D

Threesome

[JohnSmeton]

strong workouts Dave 245 on front squats 5 x's is very good.

[donoh]

On that note I'm crushing some hiit this weekeend.

And yes, I'm down ;)

[DaveGabe24]

Gotta stay patient and positive. You're not going to look amazing 24/7 and with calories where they were yesterday being flat was a little expected. Your strength seems to be holding and the added hiit next week will help kickstart fatloss = )


Will do.


strong workouts Dave 245 on front squats 5 x's is very good.

Thanks, and next time I front squat I'm expecting 275-315 for 5 to be honest, so we'll see. I'll try grabbing that on video too.


On that note I'm crushing some hiit this weekeend.

And yes, I'm down ;)

The only problem with my HIIT is that he's gonna have me doing it after a leg session :(

[DaveGabe24]

GPP / Cardio:


50 Burpees ( 35, rest 25 secs, 15 more)


10 prowler pushes @ 100 feet, with +70lbs.




Macros for the day:

55 fat, 140 carbs :(, 273 protein


Starting tomorrow, all carb days will see a decrease, and fat a slight decrease.


Not sure where Blitz disappeared to, hasn't responded to my texts since mid-day yesterday :confused:

Hopefully he gets me my workout for tomorrow, if not I'll go ahead and repeat last weeks and try to beat my weights or reps on each movement. Will be a nice way to gauge TestoPro's benefits up until this point.

[DaveGabe24]

May 23rd, 2010
Total Time: 75 minutes
Chest/Back

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

Rack Chins
BW x 12
BW x 12
BW x 12

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

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

Stretch

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

DB Pullover
85 x 10
85 x 10

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

Stretch.



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

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

TestoPro is doing exactly what I need it to. Combined with my strict dieting, intense training, and sleeping, it is helping me maintain my strength and size despite the daily fluctuations in carbs and calories. Always nice when you have that icing on the cake with supplements. Can only get better from here on out too!

[bigla2004]

Was gone for the weekend, glad to see things here are looking good.

[DaveGabe24]

Was gone for the weekend, glad to see things here are looking good.

Things have been goin real good, how's the summer plans looking broskies?

[DaveGabe24]

May 24th, 2010
Total Time: 89 minutes
Legs

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

Hack Squats
135 x 8
135 x 8
135 x 8

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

Leg Extensions
85 x 20
70 x 20

Quad Stretch

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

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

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

Done...oh wait ;)

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


Ok now, I'm done.

So this workout only took about a minute or two less than last week...BUT...I did all 3 sets of hack squats, I didn't just say screw it this time. I also took time out to help these 2 highschool kids (17 y/o) who were trying to deadlift. They seemed so thankful, that I took another 5-10 minutes and just explained that dieting is the most important, and to keep the weights light until they get comfortable lifting. I got out my journal and wrote my email down for them to ask me any other questions. They were so thankful, and it felt good to help out some kids who truly wanted to learn. I've had a lot of people extend a helping hand, so it was nice to be that guy as well. Also had 2 other kids come and say they've never seen anyone squat like me, and I squat like their coach always tells them too haha

So even with taking all the time to help those two kids, I beat my previous workout time, added 1 rep on the squats, and 2 sets of hack squats. So considering that, I definitely stepped it up tonight compared to last week. I had a tough time after squats, trying to hold down my throw up but after that went away I just kept plowing through the weights. I'm more focused right now than I've ever been. I text Jon after my lift, and I'm done being a little whiney bitch about how hard dieting is, and the volume is. It's time to really test the fibers of my being, and take this to the highest level I can.

TestoPro definitely seems to be helping. I am going to have a hard time giving TestoPro a ton of credit because I've started training and dieting so much more intensely as of late...but that's all the more reason that TestoPro has the perfect platform to do as much as it can. So despite a lower carb day, I still had great strength and focus today. Things are going great, and I'm glad I have TestoPro to come along for the ride. Glycobol is definitely good stuff too, if I am a few minutes late on my carb intake I can feel the hypoglycemia coming on which is a good indicator. Definitely leaning out, so again, another AI product that helps me get to where I want to be.

[donoh]

Huge update Dave

Helping out the kids is always awesome. I've appreciated it over the years getting tips from the big guys. Feels good to go in and be able to bounce ideas off guys now.

Good stuff on adding the extra reps, its all about progress. You have upped the intensity, its that time of the year we all are :D

[DaveGabe24]

Huge update Dave

Helping out the kids is always awesome. I've appreciated it over the years getting tips from the big guys. Feels good to go in and be able to bounce ideas off guys now.

Good stuff on adding the extra reps, its all about progress. You have upped the intensity, its that time of the year we all are :D

I got most of my help from the PL crew I was with. I do kinda miss lifting with them, but at least I'm able to help some other kids how they helped me. Awesome group of guys, and they've been kicking ass lately. One hit an 815 bench last weekend, and before that our other guy made elite in his second weight class (2025 @ 220).

Miss those days, but with graduate school coming up, I figured it'd be in my best interest to put down competing for a few years, make my future my #1 priority and pick up powerlifting in the future when it's more viable.

Don't feel crazy sore today. Gonna hit the prowler + burpees later.

[bigla2004]

Things have been goin real good, how's the summer plans looking broskies?

Plans are good, my internship downtown is exhausting and the commute sucks.. but you gotta pay the cost to be the boss :p.


Also, speaking of helping people out and being a good person, you all should really take the time to read this:

http://articles.elitefts.com/articles/powerlifting-articles/efs-classic-the-education-of-a-powerlifter/

[DaveGabe24]

Plans are good, my internship downtown is exhausting and the commute sucks.. but you gotta pay the cost to be the boss :p.


Also, speaking of helping people out and being a good person, you all should really take the time to read this:

http://articles.elitefts.com/articles/powerlifting-articles/efs-classic-the-education-of-a-powerlifter/

Nice nice, Mr Boss :D

That was a pretty damn long read lol Decent I guess, wasn't a huge fan of it till the end.

[DaveGabe24]

Not sure how much longer I can use Glycobol at this rate...been on the can 4 times already today...thought this GI stress would be gone by now but it hasn't gotten any better at all. Real shame, cause I like the product too.

[UNCnate]

Not sure how much longer I can use Glycobol at this rate...been on the can 4 times already today...thought this GI stress would be gone by now but it hasn't gotten any better at all. Real shame, cause I like the product too.

What is your diet like? I know carbs and all, but how is the fat, especially around the dosing for the Glycobol?

[DaveGabe24]

What is your diet like? I know carbs and all, but how is the fat, especially around the dosing for the Glycobol?

Almost never had anything more than 10g fat with glycobol cause I use it for pre/post, or breakfast. Which is chicken/fish + rice / sweet potatoes.

This morning was 1 cup oatmeal + 2 scoops WPC.

Dunno why it's dominating my stomach :o

Fats are usually later in the day, and I'm only at 65-85g for the day so no meal ever contains more than 10-15g to be honest.

[_Smitty_]

these workouts are criminal. :eek:

[DaveGabe24]

these workouts are criminal. :eek:

Yeah they were a lot worse, but I'm in so much better shape now, I'm almost used to them somehow :eek: :D

[DaveGabe24]

GPP/Cardio

May 25th, 2010

Burpees
30
Wait 20secs
20

Prowler
10 pushes @ 100 feet, +70lbs.


Just kinda went through the motions, had something else on my mind.


Just as I went to grab my wallet out of my gym bag since I left it in there from last night's workout, I see someone stole all the cash out of my wallet.

Now don't get my wrong, I realize in the grand scheme of things, $$ is something material and I still have a clean bill of health and my family...but having someone take $200 from me, just feels more violating and disturbing than the fact that I'm out $200.

Just leaves a real bad taste in my mouth, and is a serious reminder of the type of people I live with in Jersey.

Lesson learned :o

[JohnSmeton]

GPP/Cardio

May 25th, 2010

Burpees
30
Wait 20secs
20

Prowler
10 pushes @ 100 feet, +70lbs.


Just kinda went through the motions, had something else on my mind.


Just as I went to grab my wallet out of my gym bag since I left it in there from last night's workout, I see someone stole all the cash out of my wallet.

Now don't get my wrong, I realize in the grand scheme of things, $$ is something material and I still have a clean bill of health and my family...but having someone take $200 from me, just feels more violating and disturbing than the fact that I'm out $200.

Just leaves a real bad taste in my mouth, and is a serious reminder of the type of people I live with in Jersey.

Lesson learned :o

It would be a big difference if strong winds took the money.

The fact that some negative person stole it makes me think man karma always hits home. It may take 20 years or may hit back immediate meaning the law of the universe goes like everything always has a price, whether good or bad, whatever it is you reap or sow exactly what you reap. (or something like that)

Anyways keep up the good work Dave your training is hard and intense(HITT) style and that is generally how I like to train

[DaveGabe24]

It would be a big difference if strong winds took the money.

The fact that some negative person stole it makes me think man karma always hits home. It may take 20 years or may hit back immediate meaning the law of the universe goes like everything always has a price, whether good or bad, whatever it is you reap or sow exactly what you reap. (or something like that)

Anyways keep up the good work Dave your training is hard and intense(HITT) style and that is generally how I like to train

Yep, going to brush it off and keep on moving. Have a lot of things going for me right now in life to let some money get me down.

My dad said he counted it before I left for school again and it was about $150. So I'll chalk it up to $150 life lesson.

Going to let school and training continue to be a focus of mine, and not let any anger or grief from this bump in the road get in the way.

[Mr_Aestheticz]

All i know is i saw mini golf and competitiveness lmao!

My g/f and i have crazy battles but the messed up part is she is undefeated grrrr!

Keep grinding and getat it everything is looking great in here!

..easy!!

[Achilles_1986]

Nice workouts Dave. That sucks that someone stole your money, I know its just material but its the fact of the matter.

[Blitz n destroy]

Atleast no one stole your Blitz... :p

[_Smitty_]

The fact that some negative person stole it makes me think man karma always hits home. It may take 20 years or may hit back immediate meaning the law of the universe goes like everything always has a price, whether good or bad, whatever it is you reap or sow exactly what you reap. (or something like that)


i absolutely agree that karma's a force to be reckoned with... my only issue within that philosophy/belief system is due to my want for vengeance.

something may befall that person who stole the money farther on down the road, but i'm the type of person that would want them to know that whatever bad sh't was happening was because they stole my money.

maybe it's the italian in me. :D

[DaveGabe24]

All i know is i saw mini golf and competitiveness lmao!

My g/f and i have crazy battles but the messed up part is she is undefeated grrrr!

Keep grinding and getat it everything is looking great in here!

..easy!!

Haha i see you managed to only read the important stuff in my log ;)


Nice workouts Dave. That sucks that someone stole your money, I know its just material but its the fact of the matter.

Yep, I'm with ya on that one..trust me.


Atleast no one stole your Blitz... :p

I'd be crushed.


i absolutely agree that karma's a force to be reckoned with... my only issue within that philosophy/belief system is due to my want for vengeance.

something may befall that person who stole the money farther on down the road, but i'm the type of person that would want them to know that whatever bad sh't was happening was because they stole my money.

maybe it's the italian in me. :D

Yeah, the Italian in me wanted the guy floating in the Hudson with cement shoes ;) However, talked it over with my parents and some close friends...and I'm over it. I actually wish that person the best because they're obviously lost in their ways and could really use some help in life.


Today's workout was awesome....

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

Chest/Arms

Giant Sets

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

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

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

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

Done. Didn't have my partner, so I had to use the smith machine, didn't mind it too much. Was CRUISING through the workout. Pre-workout I used 2 glycobol + 1 cup uncooked rice. Worked out nicely :cool:

Strength is up, physiques looking better, endurance is up, and weight is down. Who cares about $150 when I have so many other things going for me right? :)

[bigla2004]

That workout looks sadistic

[DaveGabe24]

That workout looks sadistic

I must be getting in better shape, cause this workout is actually the easiest one of my week. I think the supersets look worse than they are, it's different groups (bi vs tri) so it's not as bad as you may think.

Thanks for stoppin in mr intern, now go get my coffee lol

[bigla2004]

I must be getting in better shape, cause this workout is actually the easiest one of my week. I think the supersets look worse than they are, it's different groups (bi vs tri) so it's not as bad as you may think.

Thanks for stoppin in mr intern, now go get my coffee lol

The supersets aren't bad, those were normal in my workouts, but that giant set makes me cringe

[Achilles_1986]

The supersets aren't bad, those were normal in my workouts, but that giant set makes me cringe

lol, I know right? I mentioned that as well. Sick stuff. Now do that with legs!!!!

[UNCnate]

Great attitude you have man.

[donoh]

I can barely do high reps let alone giant sets for legs :o

[DaveGabe24]

The supersets aren't bad, those were normal in my workouts, but that giant set makes me cringe

Yeah,and with 2-3 minutes rest between each one you can see why I have such significant strength drop-offs. They're pretty different from the norm though, so they're fun in that aspect.


lol, I know right? I mentioned that as well. Sick stuff. Now do that with legs!!!!

Haha not sure I'd be able to walk after one giant set !


Great attitude you have man.

Appreciate it Nate. I've been blessed with having met some very focused and driven people, and because of this I have realized the importance of a positive mindset. Blitz has me reading a book right now on how a growth mindset is vital for success, it's a great read. If you want I can get you the name/author of it.

I think the next on my list, is The Shack. Not sure if anyone here has read it yet.


I can barely do high reps let alone giant sets for legs :o

Haha yea you're not alone there D, don't worry.


So what's everyone think, should I front squat 275/315 tomorrow and get videos? ;)

[bigla2004]

Yup I'm about to experiment with some higher volume stuff of tthe sort. I also think I may do pre-exhaust type things before squats to create the same effect of squatting w/ a lighter load.

[DaveGabe24]

Yup I'm about to experiment with some higher volume stuff of tthe sort. I also think I may do pre-exhaust type things before squats to create the same effect of squatting w/ a lighter load.

Sounds interesting. My volume is based off a few Russian training methods, and next week will be the last cycle at which point we'll be switching to a lower volume/intensity, more cardio type phase.

[Blitz n destroy]

Dave, that workout looked awesome. I'm glad to see you progressing so much in just 3 weeks. That picture you sent me had noticeable differences in conditioning, and it seems like your overall capacity for work has greatly increased since we started.

Your focus now is stellar, and you are focusing on the right things, the positive, and taking any negative and turning it to a positive. There is a reason that book is #1 on my shelf, because it truly changed my life and the way I take every single thing that happens to me. When I was in Minnesota, I almost drove into the Mississippi river, and did not want to live any more. I went home and read the book I had been so excited about when I first moved out there, and it saved my life.

If anyone is interested, the book is called "Mindset: The New Psychology of Success" by Carol S. Dweck.

[Blitz n destroy]

Dave! Davedavedave!

[DaveGabe24]

Dave, that workout looked awesome. I'm glad to see you progressing so much in just 3 weeks. That picture you sent me had noticeable differences in conditioning, and it seems like your overall capacity for work has greatly increased since we started.

Your focus now is stellar, and you are focusing on the right things, the positive, and taking any negative and turning it to a positive. There is a reason that book is #1 on my shelf, because it truly changed my life and the way I take every single thing that happens to me. When I was in Minnesota, I almost drove into the Mississippi river, and did not want to live any more. I went home and read the book I had been so excited about when I first moved out there, and it saved my life.

If anyone is interested, the book is called "Mindset: The New Psychology of Success" by Carol S. Dweck.

Shows how far you've come Blitz...thanks for that story man, I'm sure I'm not the only one in here inspired...



Dave! Davedavedave!

!!! I just woke up lmao, pre-workout 2scoops WPC + 1 cup oats + 4 rice cakes. 100g carbs roughly.

Weight was about 215 this morning, so I've dropped about 3 lbs over the last 3 weeks which seems about right on schedule!

Ron Artest realllly saved himself and the Lakers last night. Gonna be tough for the Suns to win game 7 on the road, assuming they play solid at home.

The Magic are just so inconsistent I dunno what to even think about them, the only good thing is the Celtics were droppin like flies last game so maybe the big 3 won't play as good without the support they're used to.

[bigla2004]

Shows how far you've come Blitz...thanks for that story man, I'm sure I'm not the only one in here inspired...



You aren't

[StxNas]

Sleeping til noon, eh? Must be nice.

I've been watching the basketball games and I have to get up at 05:30. I could definitely sleep til noon a day or two myself if I were able to.

[DaveGabe24]

Sleeping til noon, eh? Must be nice.

I've been watching the basketball games and I have to get up at 05:30. I could definitely sleep til noon a day or two myself if I were able to.

Yeah Friday is the one day during the week I dont have class at 8am, I didn't do it on purpose...just didn't wake up for some reason lol


So today's workout was pretty discouraging...obviously I listen to Blitz and do as he plans, but maybe it's just me but this workout was not the best design.

It has me doing shoulders, 48 hrs after I am doing incline presses and tricep work. Then after my shoulders are burnt out, I'm supposed to front squat...which equals fail. I don't know how I can front squat when I can barely keep my arms up? :confused:

Ended up gettin really pissed off, so let's just say I'm glad this cycle came to an end, cause this is the last I'll be doing this workout. Really killed the groove I've been in to say the least. Strength was down as well. :o ah well, right?


May 28th, 2010
Total time: 85 minutes

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

Arnolds
40 x 10
40 x 10
40 x 10

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

Cable Laterals
10 x 12
5 x 12 x 6sets

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

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

Quad Stretch.

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

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

DC Calves
12 reps

Ham Stretch


On the bright side of things, my legs are looking more developed than ever which is the ultimate goal so I have no complaints. Just gonna chalk this day up and keep on trucking along. Got a nice weekend of relaxation ahead of me. With 10lbs of london broil I bought yesterday :)

[Blitz n destroy]

Yeah Friday is the one day during the week I dont have class at 8am, I didn't do it on purpose...just didn't wake up for some reason lol


So today's workout was pretty discouraging...obviously I listen to Blitz and do as he plans, but maybe it's just me but this workout was not the best design.

It has me doing shoulders, 48 hrs after I am doing incline presses and tricep work. Then after my shoulders are burnt out, I'm supposed to front squat...which equals fail. I don't know how I can front squat when I can barely keep my arms up? :confused:

Ended up gettin really pissed off, so let's just say I'm glad this cycle came to an end, cause this is the last I'll be doing this workout. Really killed the groove I've been in to say the least. Strength was down as well. :o ah well, right?


May 28th, 2010
Total time: 85 minutes

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

Arnolds
40 x 10
40 x 10
40 x 10

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

Cable Laterals
10 x 12
5 x 12 x 6sets

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

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

Quad Stretch.

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

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

DC Calves
12 reps

Ham Stretch


On the bright side of things, my legs are looking more developed than ever which is the ultimate goal so I have no complaints. Just gonna chalk this day up and keep on trucking along. Got a nice weekend of relaxation ahead of me. With 10lbs of london broil I bought yesterday :)

I agree that was poor setup, and I apologize. The end of this post is what shines though. Weekend off, starting to hit it hard on Mondaisy. I've got a nice new set coming to you tonight.


and...KOBEEEEEEE

[UNCnate]

I agree that was poor setup, and I apologize. The end of this post is what shines though. Weekend off, starting to hit it hard on Mondaisy. I've got a nice new set coming to you tonight.


and...KOBEEEEEEE

ARTESTTTTT (being in the right place at the right time)

[DaveGabe24]

I agree that was poor setup, and I apologize. The end of this post is what shines though. Weekend off, starting to hit it hard on Mondaisy. I've got a nice new set coming to you tonight.


and...KOBEEEEEEE

Eh, I'm over it. The frustration is gone lol Like I said, I just build up these workouts so much because I want each and everyone one to go perfectly and help us toward our ultimate goal...so when I hit a bump in the road like today it messes with me for a few hours until I get over it.

Not your fault at all, I just wish I could have been stronger, etc. like I always like to be.

[StxNas]

10 lbs of London Broil? Company this weekend or is it all for you, lol...?

[DaveGabe24]

10 lbs of London Broil? Company this weekend or is it all for you, lol...?

Haha I wish!! Was gonna hit Seaside this weekend since that's where all my friends are going, but Saturday is supposed to be thunderstorms all day over there. So I'm gonna hit the beach on Sunday with the fam for a little.

No company though, my roommates not even back this week...just me myself and I in the apartment. Pretty boring to be honest, so good food is all I got! lol

[StxNas]

Man, I appreciate weekends like that. I call them "delightfully uneventful."

Have a good one bro!

[DaveGabe24]

Man, I appreciate weekends like that. I call them "delightfully uneventful."

Have a good one bro!

Haha well put, I like that! The problem is, been by myself all week. Come back from class to an empty apartment, my lifts is usually the only time I go out :o

I'll be on here for the next if ppl wanna chat haha, Just watchin the game...

[StxNas]

WTF was Garnett doing, lol? How was that not a flagrant?

[DaveGabe24]

WTF was Garnett doing, lol? How was that not a flagrant?

I dunno, but that ref was trying to give him a break with tossin em' a personal foul.


In general they're callin this game WAY too close, they're scared of it getting outta hand but gimme a break. So many touch fouls.

[StxNas]

Yeah, I agree. I just remembered that I'm watching this in delay. I just saw Rondo go down hard! That could have been bad.

I have to head out. Take it easy bud and enjoy your weekend.

Go Magic ;)

[Blitz n destroy]

Lets get me a PS3 and play some COD

[DaveGabe24]

Yeah, I agree. I just remembered that I'm watching this in delay. I just saw Rondo go down hard! That could have been bad.

I have to head out. Take it easy bud and enjoy your weekend.

Go Magic ;)

Have a good one man. be safe


Lets get me a PS3 and play some COD

I play on xbox 360 newb.

The macros on that blue cheese seem alright?

[Blitz n destroy]

Have a good one man. be safe



I play on xbox 360 newb.

The macros on that blue cheese seem alright?

youre getting lean arent you?

[donoh]

Did I hear COD :D

[DaveGabe24]

youre getting lean arent you?

I think so, I dunno lol

That doesn't answer my question though boss (macros on the blue cheese decent, as long as I fit them in right? No HFCS at least)...and I treated myself to Diet Dew tonight for the game :D


Did I hear COD :D

Yep! For 360, although I'm extremely rusty. I got to 4th prestige pretty quick, and then stopped playing lol

[DaveGabe24]

Off these 2 days before we start the new lifting cycle.

Off to the shore to hang out with the family for a little, hope everyone's having a fun and safe MDW.

[Amino89]

Enjoy the off time Dave!

[DaveGabe24]

Enjoy the off time Dave!

Thanks man, I did actually.


Sun was pretty brutal today at the Jersey shore, but was fun nonetheless. Hung out with my family on the beach, walked the boradwalk, treated myself to some diet soda even. Got a little burnt cause I was too stubborn to put on any suntan lotion till it was too late but it's all good.

Most of my boys had to work this year so MDW was pretty lame, but I never mind spending time with my family...a much needed break, and all of them said they noticed a nice improvement in how I looked better so that was cool.

Ready to start lifting again though, two days is all I need lol Anymore and I'll start gettin antsy.

[Blitz n destroy]

Enjoy the off time Dave!

He will need it

[donoh]

Did the same thing today Dave so I'm glad to hear it. Went to the beach with the fam, ate some not so great food lol, played some sports, and got burnt! And by burnt, I mean I'm a lobster.

Have a good rest of your weekend man :)

[DaveGabe24]

Did the same thing today Dave so I'm glad to hear it. Went to the beach with the fam, ate some not so great food lol, played some sports, and got burnt! And by burnt, I mean I'm a lobster.

Have a good rest of your weekend man :)

Appreciate D, and get that aloe vera goin!! Leave it in the fridge, it's heavenly every single application haha


Yeah...it's kinda sad that I've come to enjoy diet soda as my cheat food :o

Although to be fair, I've been strict for 3 weeks, so big friggin deal. I think I'll prolly put in another 4-6 weeks before I've "earned" a good solid cheat meal.

[donoh]

Appreciate D, and get that aloe vera goin!! Leave it in the fridge, it's heavenly every single application haha


Yeah...it's kinda sad that I've come to enjoy diet soda as my cheat food :o

Although to be fair, I've been strict for 3 weeks, so big friggin deal. I think I'll prolly put in another 4-6 weeks before I've "earned" a good solid cheat meal.
That's the way to do it, wish I could go that long :D

[Blitz n destroy]

Appreciate D, and get that aloe vera goin!! Leave it in the fridge, it's heavenly every single application haha


Yeah...it's kinda sad that I've come to enjoy diet soda as my cheat food :o

Although to be fair, I've been strict for 3 weeks, so big friggin deal. I think I'll prolly put in another 4-6 weeks before I've "earned" a good solid cheat meal.

:) You're so anxious for a cheat meal lol. We should just keep going and do a show this year....

[DaveGabe24]

:) You're so anxious for a cheat meal lol. We should just keep going and do a show this year....

Lol, I just don't have the time in the upcomming future to put in the time of dedication I would like for my first show. I would like to step on stage at some point in my near future though, but with the GRE's coming up for grad school I just don't think now is the time.


MAC Workout
May 31st, 2010
Total Time: ~40 minutes

Bears
5 sets of 7 reps @ 95lbs

DB Swings
both hands - 65lbs x 12 reps
45lbs x 12 reps each hand @ 3 sets

Turkish Get-Ups
5 reps each side x 25lbs @ 3 sets

Planks
30 secs on each side, front.

HIIT
5 minute warm-up
15/45 sprint/walk for 6 minutes.
2 minute cooldown.

Gym closed. So I didn't do the full rep-range for the bears, or as much weight as I would have liked, and came 2 sets shy on the planks. Safe to say, this workout wooped my ass. Dripping sweat like I just came out of a damn pool, but this was a lot of fun and different from what I'm used to. My forearms just aren't used to long periods of grip, and I'd be better off trying to hold onto 500-600lbs for a few secs, than the 95lbs with the bears for 1+ minutes.

So I ended up using straps, and since I had that sun-burn on my shoulders I ended up doing slow negatives on the way down for my back squat part...which wasn't fun.

Looking forward to the time of results these workouts are gonna bring though, I feel like this is going to be HUGE for really leaning out my legs and a big step in the right direction.

Carbs are continuing to drop, TestoPro is still be dosed 2am - 2pm and I think it's definitely helping with strength on these low-carb days and other days. Tough to say for sure, but it's definitely nice to have the support of the TestoPro/Glycobol on top of this strict dieting/training.

[Achilles_1986]

Appreciate D, and get that aloe vera goin!! Leave it in the fridge, it's heavenly every single application haha


Yeah...it's kinda sad that I've come to enjoy diet soda as my cheat food :o

Although to be fair, I've been strict for 3 weeks, so big friggin deal. I think I'll prolly put in another 4-6 weeks before I've "earned" a good solid cheat meal.

That some dedication I surely don't have :(. I usually have a cheat meal a day :p Although I am about to restart my protocol log and debating on which route to take as I really want to get dedicated. I want to drop some BF and lose these love handles but in the same breathe I miss my 18 inch arms.

[Blitz n destroy]

That some dedication I surely don't have :(. I usually have a cheat meal a day :p Although I am about to restart my protocol log and debating on which route to take as I really want to get dedicated. I want to drop some BF and lose these love handles but in the same breathe I miss my 18 inch arms.

:) Do it! The amount of psychological power you get from full dedication is unreal. You gain a new sense of self.


And who says you can keep those pythons?

[Blitz n destroy]

Lol, I just don't have the time in the upcomming future to put in the time of dedication I would like for my first show. I would like to step on stage at some point in my near future though, but with the GRE's coming up for grad school I just don't think now is the time.


MAC Workout
May 31st, 2010
Total Time: ~40 minutes

Bears
5 sets of 7 reps @ 95lbs

DB Swings
both hands - 65lbs x 12 reps
45lbs x 12 reps each hand @ 3 sets

Turkish Get-Ups
5 reps each side x 25lbs @ 3 sets

Planks
30 secs on each side, front.

HIIT
5 minute warm-up
15/45 sprint/walk for 6 minutes.
2 minute cooldown.

Gym closed. So I didn't do the full rep-range for the bears, or as much weight as I would have liked, and came 2 sets shy on the planks. Safe to say, this workout wooped my ass. Dripping sweat like I just came out of a damn pool, but this was a lot of fun and different from what I'm used to. My forearms just aren't used to long periods of grip, and I'd be better off trying to hold onto 500-600lbs for a few secs, than the 95lbs with the bears for 1+ minutes.

So I ended up using straps, and since I had that sun-burn on my shoulders I ended up doing slow negatives on the way down for my back squat part...which wasn't fun.

Looking forward to the time of results these workouts are gonna bring though, I feel like this is going to be HUGE for really leaning out my legs and a big step in the right direction.

Carbs are continuing to drop, TestoPro is still be dosed 2am - 2pm and I think it's definitely helping with strength on these low-carb days and other days. Tough to say for sure, but it's definitely nice to have the support of the TestoPro/Glycobol on top of this strict dieting/training.


Haha :) You earned that extra HIIT too. This workout looks good. I like the design of it, and the placement in our cycle. I think it will definitely bode well for you.

We are creating some very food functional strength, which is what a lot of athlete lack, especially powerlifters. Now I'm not saying that you lack it, but we will definitely improve upon your platform.

Your dedication and work ethic are awesome Dave, couldn't ask to be working with a better person.

[Achilles_1986]

:) Do it! The amount of psychological power you get from full dedication is unreal. You gain a new sense of self.


And who says you can keep those pythons?

I have already lost them :( They are down to 15inches right now. Lack of training last year and my current stint of recovery. But I think I am going to cut down. Will be the first time that I actually tried to diet and cut carbs.

Question, for you guys who do this, do you count fruit carbs and carbs from beans? Or is it just from starchy foods?

[Blitz n destroy]

I have already lost them :( They are down to 15inches right now. Lack of training last year and my current stint of recovery. But I think I am going to cut down. Will be the first time that I actually tried to diet and cut carbs.

Question, for you guys who do this, do you count fruit carbs and carbs from beans? Or is it just from starchy foods?

I count all carbs, because all carbs have 4kcals. Now...if we have the benefit of a dietary intake of 20g of fiber intake through diet, we won't complain.

Look at the whole picture and count everything..and if we get some "secret" bonus from 80kcals not being accounted for...awesome.

[Achilles_1986]

I count all carbs, because all carbs have 4kcals. Now...if we have the benefit of a dietary intake of 20g of fiber intake through diet, we won't complain.

Look at the whole picture and count everything..and if we get some "secret" bonus from 80kcals not being accounted for...awesome.

Gotcha, thanks Blitz!

[Blitz n destroy]

Gotcha, thanks Blitz!

No problem man. That is how I do things. I know some guys say to count "net" carbs and subtract fiber, some count fruit and veggies as "free" foods, whatever.

[DaveGabe24]

That some dedication I surely don't have :(. I usually have a cheat meal a day :p Although I am about to restart my protocol log and debating on which route to take as I really want to get dedicated. I want to drop some BF and lose these love handles but in the same breathe I miss my 18 inch arms.

Appreciate it, it's a type of dedication that I've honestly come to develop over the years from sports. I have a harder time when I don't honestly feel deep down that I'm giving a 100% to something, than the type of desires I have when dieting.

It would bother me more at night going to sleep if I indulged in something that I know is counter-productive, than the amount I would enjoy the cheat meal at this point. When Blitz feels I've earned a cheat meal, then that's my queue to enjoy it.


:) Do it! The amount of psychological power you get from full dedication is unreal. You gain a new sense of self.


And who says you can keep those pythons?

He obviously hasn't been exposed to your insane styles of dieting/training ;)


Haha :) You earned that extra HIIT too. This workout looks good. I like the design of it, and the placement in our cycle. I think it will definitely bode well for you.

We are creating some very food functional strength, which is what a lot of athlete lack, especially powerlifters. Now I'm not saying that you lack it, but we will definitely improve upon your platform.

Your dedication and work ethic are awesome Dave, couldn't ask to be working with a better person.

Means a lot coming from you man. Took a few days for me to really come around, but at this point I'd put my head through a wall if you told me it was necessary.

I agree with you totally and I don't take it personally at all that I have lost sight and lack that functional strength that I've had most of my life. It's very easy to get caught up in the "get stronger at any cost" type mindset, and other important factors like condition, GPP, and functional strength get tossed waist-side. I think it's very possible that I'll end up stronger after all this despite the weight loss. Couldn't be more excited for what the future holds, and honestly I'm enjoying lifting just as much as ever.


I have already lost them :( They are down to 15inches right now. Lack of training last year and my current stint of recovery. But I think I am going to cut down. Will be the first time that I actually tried to diet and cut carbs.

Question, for you guys who do this, do you count fruit carbs and carbs from beans? Or is it just from starchy foods?


Well if you hire the nazi..I mean Blitz then you will count everything :D

Cycling carbs is a good way to go about it, and is pretty forgiving for those who don't have the initial discipline to strictly diet or follow other routes. I'd give it a shot man, just start working on each aspect and take it one step at a time. Work on your training, dieting, resting, and it'll come together over time.

[Blitz n destroy]

Appreciate it, it's a type of dedication that I've honestly come to develop over the years from sports. I have a harder time when I don't honestly feel deep down that I'm giving a 100% to something, than the type of desires I have when dieting.

It would bother me more at night going to sleep if I indulged in something that I know is counter-productive, than the amount I would enjoy the cheat meal at this point. When Blitz feels I've earned a cheat meal, then that's my queue to enjoy it.



He obviously hasn't been exposed to your insane styles of dieting/training ;)



Means a lot coming from you man. Took a few days for me to really come around, but at this point I'd put my head through a wall if you told me it was necessary.

I agree with you totally and I don't take it personally at all that I have lost sight and lack that functional strength that I've had most of my life. It's very easy to get caught up in the "get stronger at any cost" type mindset, and other important factors like condition, GPP, and functional strength get tossed waist-side. I think it's very possible that I'll end up stronger after all this despite the weight loss. Couldn't be more excited for what the future holds, and honestly I'm enjoying lifting just as much as ever.




Well if you hire the nazi..I mean Blitz then you will count everything :D

Cycling carbs is a good way to go about it, and is pretty forgiving for those who don't have the initial discipline to strictly diet or follow other routes. I'd give it a shot man, just start working on each aspect and take it one step at a time. Work on your training, dieting, resting, and it'll come together over time.


#1..I'm not a Nazi. I'm Italian/Finnish and would have punched a Nazi in the throat. I'd consider myself sadistic though...yeah.
#2..:) Those cheats/refeeds will come. I think 2 cycles and we will be there, but we might get a little ahead of schedule and arrive early. The ramping we are doing this cycle will elevate things a lot.
#3..Functional strength is something I also lost sight of over the past 2 years, and my performance has suffered in sport. I am no where near the big, fast, powerful linebacker I used to be, nor the power forward with agility on ice. All things come around though.

Carb cycling definitely requires discipline because after a high day...you'll want another :)

[Achilles_1986]

One more question, regarding carb cycling. Whats the amount of time do you guys prefer? Example, 2 weeks no carbs, then a refeed day? Sorry for the newbish and lazy questions here. Never had to diet before :D.

[DaveGabe24]

#1..I'm not a Nazi. I'm Italian/Finnish and would have punched a Nazi in the throat. I'd consider myself sadistic though...yeah.
#2..:) Those cheats/refeeds will come. I think 2 cycles and we will be there, but we might get a little ahead of schedule and arrive early. The ramping we are doing this cycle will elevate things a lot.
#3..Functional strength is something I also lost sight of over the past 2 years, and my performance has suffered in sport. I am no where near the big, fast, powerful linebacker I used to be, nor the power forward with agility on ice. All things come around though.

Carb cycling definitely requires discipline because after a high day...you'll want another :)

1.- I'm gonna punch you in the head for taking my nazi comment literally.
2.- I didnt know u were italian ;)
3.- Sounds good, I mess around and make it sound like I'm REALLY looking forward to cheat meals/refeeds but in reality I know I gotta put my dues in first.
4.- Looking forward to both of us getting to where we wanna go man.

I prefer low days cause they're easier to hit the macros and I can just eat fish, chicken, steak, or beef all day :D


One more question, regarding carb cycling. Whats the amount of time do you guys prefer? Example, 2 weeks no carbs, then a refeed day? Sorry for the newbish and lazy questions here. Never had to diet before :D.


I'll let Blitz shed some light on this topic, but you may be better off going with a cycle like (2 high days, 2 medium, 3 low days) per week. Instead of the refeed type of cycling, that might be a bit more advanced than the stage ur at right now and not necessarily needed.




By the way...everyone WATCH FOOD INC.!!! Good movie, and a big eye-opener to anyone who hasn't seen it.

[Blitz n destroy]

One more question, regarding carb cycling. Whats the amount of time do you guys prefer? Example, 2 weeks no carbs, then a refeed day? Sorry for the newbish and lazy questions here. Never had to diet before :D.

Carb cycling...alternating days of no, low, medium, high carbs.

What you are talking about could be considered carb cycling I guess..but it has the looks of a keto diet reminiscent of Dave Palumbo's diet.

Right now I have Dave on alternating low, medium and high days. No 0 days yet.

[Blitz n destroy]

1.- I'm gonna punch you in the head for taking my nazi comment literally.
2.- I didnt know u were italian ;)
3.- Sounds good, I mess around and make it sound like I'm REALLY looking forward to cheat meals/refeeds but in reality I know I gotta put my dues in first.
4.- Looking forward to both of us getting to where we wanna go man.

I prefer low days cause they're easier to hit the macros and I can just eat fish, chicken, steak, or beef all day :D




I'll let Blitz shed some light on this topic, but you may be better off going with a cycle like (2 high days, 2 medium, 3 low days) per week. Instead of the refeed type of cycling, that might be a bit more advanced than the stage ur at right now and not necessarily needed.




By the way...everyone WATCH FOOD INC.!!! Good movie, and a big eye-opener to anyone who hasn't seen it.


Dude...I really was not kidding. I have a Cow on order from a farm acrossed the state. between 450-600 hanging weight, about 350 packed and frozen meat. Grass fed, Free Range, Organic beef.

[Achilles_1986]

Carb cycling...alternating days of no, low, medium, high carbs.

What you are talking about could be considered carb cycling I guess..but it has the looks of a keto diet reminiscent of Dave Palumbo's diet.

Right now I have Dave on alternating low, medium and high days. No 0 days yet.

Ok I see. Thanks for clearing that up.

Dave, I am watching Food Inc right now on youtube.

[DaveGabe24]

Dude...I really was not kidding. I have a Cow on order from a farm acrossed the state. between 450-600 hanging weight, about 350 packed and frozen meat. Grass fed, Free Range, Organic beef.

I believed you, and I'm pretty jealous too. Got a nice size freezer ready for that bad boy?


Ok I see. Thanks for clearing that up.

Dave, I am watching Food Inc right now on youtube.

Awesome, lemme know what you think of it man.

[B1GinNY82307]

Dude...I really was not kidding. I have a Cow on order from a farm acrossed the state. between 450-600 hanging weight, about 350 packed and frozen meat. Grass fed, Free Range, Organic beef.

:eek:! Wait wut?!?

[DaveGabe24]

:eek:! Wait wut?!?

After watching Food Inc....that actually becomes the most logical and realistic approach to getting red meat.

I need to find a new way to buy grass fed, free-range meat. I wonder if the tilapia I buy is the same way.

[Blitz n destroy]

I believed you, and I'm pretty jealous too. Got a nice size freezer ready for that bad boy?



Awesome, lemme know what you think of it man.

Yeah I've got a seperate freezer in my garage for it. Should be enough space.


:eek:! Wait wut?!?


After watching Food Inc....that actually becomes the most logical and realistic approach to getting red meat.

I need to find a new way to buy grass fed, free-range meat. I wonder if the tilapia I buy is the same way.


I really am disgusted with our food systems. I've been leaning towards this route for a while...we are way too ignorant or in the dark with a lot going on in our country. Grass fed beef is a lot healthier for us.

Dave go to www.eatwild.com and you can search for a farm close to you. The tilapia you buy is farmed and not very healthy overall.

[StxNas]

Dude...I really was not kidding. I have a Cow on order from a farm acrossed the state. between 450-600 hanging weight, about 350 packed and frozen meat. Grass fed, Free Range, Organic beef.

So hungry, he could eat a cow! ;)

Lots of great conversation guys! I'm going to spread some reps if I have any left.

EDIT: Sorry Dave, I have to spread the love before I can hit you again. I don't have that much Rep Power anyway, lol.

[DaveGabe24]

Yeah I've got a seperate freezer in my garage for it. Should be enough space.






I really am disgusted with our food systems. I've been leaning towards this route for a while...we are way too ignorant or in the dark with a lot going on in our country. Grass fed beef is a lot healthier for us.

Dave go to www.eatwild.com and you can search for a farm close to you. The tilapia you buy is farmed and not very healthy overall.

Awesome, gonna start google mapping to see which spots are close to me.

What kind of prices do they generally run? I can imagine the cuts and everything are better, Shoprites suck!


So hungry, he could eat a cow! ;)

Lots of great conversation guys! I'm going to spread some reps if I have any left.

EDIT: Sorry Dave, I have to spread the love before I can hit you again. I don't have that much Rep Power anyway, lol.

Haha it's alright, I'm not into the greens like other people on the boards!

Turning out to be a pretty fun log after all :)

[Achilles_1986]

I believed you, and I'm pretty jealous too. Got a nice size freezer ready for that bad boy?



Awesome, lemme know what you think of it man.

That movie was great, eye opening to say the least.

[Blitz n destroy]

Awesome, gonna start google mapping to see which spots are close to me.

What kind of prices do they generally run? I can imagine the cuts and everything are better, Shoprites suck!



Haha it's alright, I'm not into the greens like other people on the boards!

Turning out to be a pretty fun log after all :)

$2/lb by hanging weight. I'm assuming my cow will be somewhere between 450-500lbs hanging weight...so about a grand for the cow, and then processing fees are like..$.50/lb and $40 for the kill. It will come out to around $1200 for 370lbs of meat...$3.24/lb of grass fed, free range, organic, healthy ass meat with high CLA and other healthy fat levels. Well worth it IMO. That will last me a year.

[DaveGabe24]

$2/lb by hanging weight. I'm assuming my cow will be somewhere between 450-500lbs hanging weight...so about a grand for the cow, and then processing fees are like..$.50/lb and $40 for the kill. It will come out to around $1200 for 370lbs of meat...$3.24/lb of grass fed, free range, organic, healthy ass meat with high CLA and other healthy fat levels. Well worth it IMO. That will last me a year.

Sounds like a pretty well-thought out plan man, I like it. Considering the quality of that meat, it's one hell of a deal too.

Since I'm at school my parents currently cover my food costs, and I dunno if throwing a $1200 cost for a year of beef is do-able at the moment :p

Was looking around on eatwild, theres a few places within 90minutes I'm gonna figure out which ones I wanna check out.

[Blitz n destroy]

Sounds like a pretty well-thought out plan man, I like it. Considering the quality of that meat, it's one hell of a deal too.

Since I'm at school my parents currently cover my food costs, and I dunno if throwing a $1200 cost for a year of beef is do-able at the moment :p

Was looking around on eatwild, theres a few places within 90minutes I'm gonna figure out which ones I wanna check out.

You can also order half, quarters, or idnividual cuts.. :)

Btw...log updated ;)

[DaveGabe24]

You can also order half, quarters, or idnividual cuts.. :)

Btw...log updated ;)

Oooh, so you do actually lift? haha


Glad to see you're getting the ball rolling man. You know I'll be along for the ride boss man.

[DaveGabe24]

GPP/Cardio

June 1st, 2010


Burpees
30, wait 20 secs, 20


Prowler

20 pushes @ 100 feet, +70lbs with 20 sec rest periods between pushes.



Done. Felt good, the burpees still burn in my quads like nothing else, and I am having a hard time breaking that 30-35 mark on the first set. Could be from yesterday's workout, or the 2 low carb days in a row...so I'm happy with today's workout.

The pushes felt like they took forever, but I just keep pluggin away at em and before I knew it they were done.

[Blitz n destroy]

GPP/Cardio

June 1st, 2010


Burpees
30, wait 20 secs, 20


Prowler

20 pushes @ 100 feet, +70lbs with 20 sec rest periods between pushes.



Done. Felt good, the burpees still burn in my quads like nothing else, and I am having a hard time breaking that 30-35 mark on the first set. Could be from yesterday's workout, or the 2 low carb days in a row...so I'm happy with today's workout.

The pushes felt like they took forever, but I just keep pluggin away at em and before I knew it they were done.

Do work son!

[donoh]

Burpess = gross

:D

Keep it up son!

[Blitz n destroy]

I just farted, and I almost passed out.

[JohnSmeton]

S
Since I'm at school my parents currently cover my food costs, and I dunno if throwing a $1200 cost for a year of beef is do-able at the moment :p .

Lucky you.=)

Keep up the good work Dave

[bigla2004]

Becoming a conditioning machine

[DaveGabe24]

Burpess = gross

:D

Keep it up son!

Definitely...hate them, but accept that they're good for me and conducive to my goals.


Lucky you.=)

Keep up the good work Dave

Yeah, it's a good situation and I make sure to not take it for granted and always let them know how much I appreciate all they do for me...I've definitely been blessed with my family.


I just farted, and I almost passed out.

Attention whore.


Becoming a conditioning machine

Not by choice, but it definitely seems like that's what I'm becomming lol

[_Smitty_]

going to do burpees today...

over/under on puking before 20?

[DaveGabe24]

going to do burpees today...

over/under on puking before 20?

Lol, dunno what kinda shape your in my man.

Just keep going, once you break through that mental wall it actually does get easier. It does get kinda funny once you do the jump part and land and you can't support yourself anymore standing lmao

[Big_Spaz]

You guys are far more conditioned than I am (and will ever be). I see a flight of stairs and try to come up with 50,000 excuses on why not to climb them.






-Spaz

[_Smitty_]

Lol, dunno what kinda shape your in my man.

Just keep going, once you break through that mental wall it actually does get easier. It does get kinda funny once you do the jump part and land and you can't support yourself anymore standing lmao

condition-wise, i can usually skip rope for a steady 100 before having to break. i could pro'lly do 10-15 burpees before they start living up to their name. :D


You guys are far more conditioned than I am (and will ever be). I see a flight of stairs and try to come up with 50,000 excuses on why not to climb them.

-Spaz

you have to fuel up before tackling the steps, big guy...

http://www.cracked.com/blog/wp-content/uploads/2009/09/chalupa.jpg

[DaveGabe24]

You guys are far more conditioned than I am (and will ever be). I see a flight of stairs and try to come up with 50,000 excuses on why not to climb them.



That's how I was man, when I was training the the PL crew I would get out of breath trying to talk on the phone and walk to class.

We've all come to realize that getting big and eating anything isn't the way to go. Another one of the guys has decided to cut now, he's down to 381 now from 396, so it's good to see the PL'ers being a little more concerned with health now adays.


condition-wise, i can usually skip rope for a steady 100 before having to break. i could pro'lly do 10-15 burpees before they start living up to their name. :D


Going to have to respectfully ask to you refrain from ever posting any pictures like that again, in any of my logs. Thanks. :p

Good luck with the workout man, lemme know how it goes.

[Blitz n destroy]

Glad I cant see the picture. Dave go workout!@

[DaveGabe24]

I am, I am, dont get the panties in a bunch there Blitzy :D




Today's Workout
June 2nd, 2010
Total Time: ~50-55 minutes??

Incline Smith superset w/ BB Rows
225 x 3 --> 275 x 5
245 x 3 --> 295 x 3
255 x 3 --> 295 x 3
255 x 3 --> 275 x 3
255 x 3 --> 275 x 3
255 x 3 --> 275 x 3

Pushups superset w/ Pullups
BW x 40 --> BW x 8
BW x 21 --> -25lbs x 8
BW x 25 --> -35lbs x 8

Cable Fly superset w/ DB Rows
25 x 12 --> 85 x 12
25 x 12 --> 85 x 12
15 x 12 --> 85 x 12


Done. Definitely a fun day, and was a nice treat to have some carbs in my system after the last two days. Had 340 grams sweet potatoes and 214g London Broil pre-workout. Worked out nicely, and with the PreSurge + divanil in my system this is the biggest I've ever looked hands down. I almost had to laugh in the locker room afterwards, cause it feels good to barely recognize certain parts (mainly my chest) because of such progress.

Super happy with todays workout, and despite the weight dropping, my diet + TestoPro have managed to keep my strength up and maintain my muscle mass completely.

Back on track!

[Achilles_1986]

going to do burpees today...

over/under on puking before 20?

lulz, last time I did them I was under before I starting to feel sick. Never thrown up before but that day I came close, never again will I forsake my conditioning!!

Before my accident my youngest daughter and I were doing the Spartacus worked, she finished I didn't lmao. I was done after 5 split squat jumps with 10lbs in each hand :(

[Blitz n destroy]

I am, I am, dont get the panties in a bunch there Blitzy :D




Today's Workout
June 2nd, 2010
Total Time: ~50-55 minutes??

Incline Smith superset w/ BB Rows
225 x 3 --> 275 x 5
245 x 3 --> 295 x 3
255 x 3 --> 295 x 3
255 x 3 --> 275 x 3
255 x 3 --> 275 x 3
255 x 3 --> 275 x 3

Pushups superset w/ Pullups
BW x 40 --> BW x 8
BW x 21 --> -25lbs x 8
BW x 25 --> -35lbs x 8

Cable Fly superset w/ DB Rows
25 x 12 --> 85 x 12
25 x 12 --> 85 x 12
15 x 12 --> 85 x 12


Done. Definitely a fun day, and was a nice treat to have some carbs in my system after the last two days. Had 340 grams sweet potatoes and 214g London Broil pre-workout. Worked out nicely, and with the PreSurge + divanil in my system this is the biggest I've ever looked hands down. I almost had to laugh in the locker room afterwards, cause it feels good to barely recognize certain parts (mainly my chest) because of such progress.

Super happy with todays workout, and despite the weight dropping, my diet + TestoPro have managed to keep my strength up and maintain my muscle mass completely.

Back on track!

This workout makes me :)

[StxNas]

Nice update Dave. Looks like this log is winding down with a few days left!

[DaveGabe24]

Nice update Dave. Looks like this log is winding down with a few days left!


Yep, trying to scramble some $$ together to find some Lean Xtreme or Dicana. Keep this progress going the way it is!


Or..even a 2nd bottle of TestoPro from AI *cough* ;)

[DaveGabe24]

Today was an off day, and low carb.

Gonna end up around 80fat, 100car, and 330pro.

Dad came to visit me for 2 days, gonna watch the game tonight together at my apartment...good times.

[Blitz n destroy]

Today was an off day, and low carb.

Gonna end up around 80fat, 100car, and 330pro.

Dad came to visit me for 2 days, gonna watch the game tonight together at my apartment...good times.

Life should never be put aside :D I'm glad you get to spend time with pops.

[DaveGabe24]

Life should never be put aside :D I'm glad you get to spend time with pops.

And I managed to come with 5g of all my macros too...makes things that much sweeter haha

[Amino89]

Very nice superset choices, looks like a fun workout! :)

[DaveGabe24]

Very nice superset choices, looks like a fun workout! :)

Yep, my coach has been spot on with what he has me doing. Whether I enjoy it or not, I can always be confident that it was chosen for a reason and for me specifically. Certain workouts like that are definitely fun too.

Tomorrow is Legs/HIIT.

[Blitz n destroy]

Yep, my coach has been spot on with what he has me doing. Whether I enjoy it or not, I can always be confident that it was chosen for a reason and for me specifically. Certain workouts like that are definitely fun too.

Tomorrow is Legs/HIIT.

:) whether you enjoy it or not. The fun part is tossing in workouts I know you will hate!

[Achilles_1986]

:) whether you enjoy it or not. The fun part is tossing in workouts I know you will hate!

LMAO! Best growth comes from those and yeah I imagine its fun to watch someone suffer :D

[DaveGabe24]

:) whether you enjoy it or not. The fun part is tossing in workouts I know you will hate!


LMAO! Best growth comes from those and yeah I imagine its fun to watch someone suffer :D

Lol, suffer I may, but I haven't truly hated a workout yet..except the front squats, which wasn't exactly...well let's not go there ;)


Today's Workout
June 4th, 2010
Total Time : ~50-55minutes

Squats
225 x 6
315 x 5
365 x 3
385 x 3
385 x 3
365 x 3
365 x 3

Close-Stance Squats
275 x 8
275 x 8
275 x 8

Leg Extensions ss w/ Lunges
85 x 20 --> BW x 20 (each leg)
70 x 20 --> BW x 20 (each leg)

DB SLDL
80 x 6
90 x 6
100 x 6

Lying Leg Curl
110 x 10
140 x 10

Swiss Ham Curls
BW x 10
BW x 10

Leg Press Calves
4pps x 15
4pps x 15

Seated Calves
2plates x 15
2plates x 15

HIIT
4 minute warmup
12 minutes (15sec sprint / 45 sec walk)

Done. Felt good, since I haven't been squatting much at all I kinda assumed the weight was going to feel heavy like it did. Normally I'd be hitting 405 for all those triples pretty easy, but I did weigh in around 212 this morning so the strength loss with the squats is acceptable I guess. Not exactly ideal in my book, but I know it's not a focus of Blitz's so I'll deal with it, because the aesthetic progress is definitely there.

Condition is still impressing me every workout, I'm able to stay in my zone the whole workout because I'm not feeling winded or dead anymore. The HIIT is pretty enjoyable the way we have it set up, and helps get some nice blood flow through my muscles and loosen the legs up.

Today was my last day with TestoPro, I'll work on my final review probably tomorrow after my dad heads home.

Going to be a tricky review to type up because with the intensity Ive had with the dieting and training, who the hell knows what TestoPro really did lol Regardless, I'm going to just focus on the fact that I do feel it was a nice cushion to have as I dropped weight with regards to maintaining muscle mass and strength.

[Blitz n destroy]

Nice workout Dave. The lack of strength is because we havent been squatting as much, and your calories are lower. I actually see it increasing next leg workout ;).

I think we are right now pace right now...nothing drastic in terms of weight loss, just slow and steady. You've been doing some awesome work, and look great..I'm excited to see where we can take you.



BTW...You squat more than me right now. :(

[DaveGabe24]

Nice workout Dave. The lack of strength is because we havent been squatting as much, and your calories are lower. I actually see it increasing next leg workout ;).

I think we are right now pace right now...nothing drastic in terms of weight loss, just slow and steady. You've been doing some awesome work, and look great..I'm excited to see where we can take you.



BTW...You squat more than me right now. :(

Awesome, that's pretty much what I assumed was responsible for the lower #'s with squats. It tends to take a session or two from taking a few weeks off from squatting for me to get back into it, so I wasn't discouraged at all with the #'s to be honest and was pretty happy with the 385 considering. I'd also like to note that I'm taking them a little deeper than when i used to for PL'ing and no longer stop when my hips even with the top of my knee to make parallel. So that's a plus as well.

I agree, I am very pleased with the path we're on right now, and think the skies the limit from here on out. As far as I'm concerned, this is where the nitty gritty gets fun because for the first few weeks or so we were sort of just easing me into things. So progress is only going to increase even more from here on out, imo. Looking forward to it for sure.

Don't sweat the numbers, give yourself a few months and you'll be back to your beast-self. Especially with squats, I would never worry about them if I were you with those tree trunks lmao

[Achilles_1986]

Lower squat numbers :confused: Damn Dave what were they at before? I doubt I could squat 225lbs for a single right now :p

[DaveGabe24]

Lower squat numbers :confused: Damn Dave what were they at before? I doubt I could squat 225lbs for a single right now :p

I mean, not too much lower, I'm just extra-sensitive to strength-loss so I'm bein a baby :p

I'd say before dieting, I would have stayed with 405-415 for the 5 sets of 3, without any real problems. However, considering the lower calories, and lack of squatting, I'd almost propose the argument that I'm essentially stronger now.

[JohnSmeton]

Nice numbers Dave. keep up the good work

On your body space your legs and calves look to be a "genetic" strength

[DaveGabe24]

Nice numbers Dave. keep up the good work

On your body space your legs and calves look to be a "genetic" strength

Thanks John, and calves do run in my family cause my old man doesn't even lift and he's always had ridiculous calves, and my legs/glutes, well I have no idea where I get them from.

Strength wise, I do think they tend to be a genetic strength but I also have had a hard time getting any sort of definition / striations to come through with the quads, but I think that will be different this time around.

I haven't updated anything on the bodyspace in a long time either. So I'll be sure to post up some of my progress pics at the end of this summer ;)

[Blitz n destroy]

Feel better tummy.

[DaveGabe24]

Feel better tummy.

Yeah, rough morning. Just having my 2nd meal now cause I'm a little better.





Glycobol really dominated me this morning, took 2 caps before i was having my potatoes/chicken for meal 1. Made 4 trips to the bathroom within the next hour..was bad :(

Took some immodium and feel better now.

Talked to Smitty and he understands, so I will probably be trying to trade my Glycobol for something else, I just can't stomach it at all which is unfortunate.

[Achilles_1986]

Yeah, rough morning. Just having my 2nd meal now cause I'm a little better.





Glycobol really dominated me this morning, took 2 caps before i was having my potatoes/chicken for meal 1. Made 4 trips to the bathroom within the next hour..was bad :(

Took some immodium and feel better now.

Talked to Smitty and he understands, so I will probably be trying to trade my Glycobol for something else, I just can't stomach it at all which is unfortunate.

Puking or diarrhea? I have always been iffy on these types of products just for these reason although I seem to have a stomach of iron.