Big D's prep for the 2009 Team Universe-sponsored by Progenex

[dpd555]

Originally Posted by homelifter

I talked with my PT this morning about some things I need to avoid when lifting from now on.

Dips-gone
Bench Dips-partial motion
Lateral Raises-done at 45 degrees from front, not 90.

I will be going over a lot more as my PT progresses, but you can believe I'll be doing anything I can do to avoid having shoulder issues from now on.

Those do sound like risky movements considering what you have been through.
Also... if it hurts to any significant degree don't do it.

Originally Posted by Lowdown5

I for one am going to listen.

Good idea. I'm consulting a friend/doc about my elbow this weekend.

Originally Posted by SSK1903

ADDED:

Actually I just ate 300g fresh spinach...I think 1 kg COULD be done. Just requires some dedication

- but is it a good idea?
- and before how long should the effect be significant?

1) Too much of anything is not good. That sounds like it could cause GI issues. Eating that much spinach sounds difficult. However, this sounds easier than the abstinence protocol you had planned.... to reduce your hyperprolacinemia.
Wow..stacking absinence with spinach could yield crazy gains.... in theory

2) I read the literature on this....and I just don't buy it. There have been many guys on these boards using phytoecdysteroids and most claim little if any results.
If I was going to do this "study" on myself I would dump 300g of canned spinach in a blender ...liquify it, and chug it with a solid meal. I would do this 3x/day. Liquifiying it would probably yield higher bioavailablity. I don't recommend this, but if you try it let me know....because I'm a little curious

[dpd555]

Pre-exhausted quads with extensions - 3 sets

Squats (close stance, ATG; paused)
5 warm ups
545 x 3

Squats (wider stance, near parallel, like my 505 squat vid)
495 x 12 (paused last 3 or 4 reps)

Squats (narrow, 3 sec pause at bottom)
315 x 10

Lying Leg Curls
3 sets (feet position to emphasize semimembranousus)
150 x 6 reps (feet together, toes pointed out) x 6 reps feet neutral

Cardio: 20 minutes on treadmill sipping PROGENEX + 1 scoop gatorade

Comments: Good session. Bodyweight was 258lbs this morning....and my carbs have been low all week. I expected a 2 to 4 lbs weight loss since I started a 2 week minicut. It is sort of strange my weight has not dropped. Effect of Progenex???

Updated my progress pics...just a back shot cuz I'm too hairy from the front and too lazy to shave

[italianplaya30]

Originally Posted by dpd555

Pre-exhausted quads with extensions - 3 sets

Squats (close stance, ATG; paused)
5 warm ups
545 x 3

Squats (wider stance, near parallel, like my 505 squat vid)
495 x 12 (paused last 3 or 4 reps)

Squats (narrow, 3 sec pause at bottom)
315 x 10

Lying Leg Curls
3 sets (feet position to emphasize semimembranousus)
150 x 6 reps (feet together, toes pointed out) x 6 reps feet neutral

Cardio: 20 minutes on treadmill sipping PROGENEX + 1 scoop gatorade

Comments: Good session. Bodyweight was 258lbs this morning....and my carbs have been low all week. I expected a 2 to 4 lbs weight loss since I started a 2 week minicut. It is sort of strange my weight has not dropped. Effect of Progenex???
Updated my progress pics...just a back shot cuz I'm too hairy from the front and too lazy to shave

LOoking lean brother!......nice session 3 different types of squats....u'll feel that tomm!

[SSK1903]

yeah I think the spinach stuff needs to be researched more... eating 1 kg will take lots of discipline and self-torturing, and what if it isn't even worthwhile... lol. Perhaps in the future!!


Looking huge in the progress pic bro!

[dragonoids]

Hey D!

Looking great there! Interesting and solid leg workout there! Keep it up mate

Cheers!

Regards
Clement

[MasterStrongman]

Originally Posted by dpd555

Pre-exhausted quads with extensions - 3 sets

Squats (close stance, ATG; paused)
5 warm ups
545 x 3

Squats (wider stance, near parallel, like my 505 squat vid)
495 x 12 (paused last 3 or 4 reps)

Squats (narrow, 3 sec pause at bottom)
315 x 10

Lying Leg Curls
3 sets (feet position to emphasize semimembranousus)
150 x 6 reps (feet together, toes pointed out) x 6 reps feet neutral

Cardio: 20 minutes on treadmill sipping PROGENEX + 1 scoop gatorade

Comments: Good session. Bodyweight was 258lbs this morning....and my carbs have been low all week. I expected a 2 to 4 lbs weight loss since I started a 2 week minicut. It is sort of strange my weight has not dropped. Effect of Progenex???

Updated my progress pics...just a back shot cuz I'm too hairy from the front and too lazy to shave

Great workout and good pic! What's wrong with hairy, tho? Be the beast!

I miss lifting weights. I am focused on event training right now, but afterwards I am getting in the gym and I am going to copy your training and start getting my diet right!

You are the man!

MS < --- did I mention dpd is a robot? A furry robot?

[dpd555]

Originally Posted by italianplaya30

LOoking lean brother!......nice session 3 different types of squats....u'll feel that tomm!

Thanks. I WAS feeling it today. I forgot how much wide stance squats hit the teardrops.

Originally Posted by SSK1903

yeah I think the spinach stuff needs to be researched more... eating 1 kg will take lots of discipline and self-torturing, and what if it isn't even worthwhile... lol. Perhaps in the future!!

Looking huge in the progress pic bro!

Good idea. Wait for someone else to try it.
Thanks for the compliment.

Originally Posted by dragonoids

Hey D!
Looking great there! Interesting and solid leg workout there! Keep it up mate

Cheers!

Regards
Clement

Appreciate you stopping by Clement

Originally Posted by MasterStrongman

Great workout and good pic! What's wrong with hairy, tho? Be the beast!

I miss lifting weights. I am focused on event training right now, but afterwards I am getting in the gym and I am going to copy your training and start getting my diet right!

You are the man!

MS < --- did I mention dpd is a robot? A furry robot?

I'm not sure you want to follow my exact routine, but we do tend to train in a similar way. I feel you may benefit from higher volume workouts though....something like Benny is doing. You told me ur coming to FL to do a show. Which one!?? That'll be awesome!

LOL...."furry robot" Nothing wrong with hair....but you gotta cut it off to see the muscles...ya know? I saw pics of a show one time where the guy was very hairy. It was either a joke or the guy was completely oblivious to the norms of the sport

[dpd555]

Incline Flies
3 sets with 45, 65 and 85 to pre-exhaust

Steep Incline (60 degree) DB Presses
3 warm ups
150 x 10
160 x 5

Incline Flies
120 x 6 (pausing at bottom position)

Lateral Raises
2 sets with 75s

Comments: This was a quick early morning 20 minute workout before spending the day at the beach. I was worried about my elbow....since it was inflammed 2 days, but this didn't limit my sets at all really.

I did NOT expect to get 10 reps with the 150s on incline presses after pre-exhausting. My best is 11 or 12 reps when totally fresh and training at my normal time 6pm. I'm NOT a morning person, so it takes 2 or 3hrs for my body to wake up....and that's why I normaly train in the evening. I was basically just running on PROGENEX this morning (with gatorade) and had an awesome workout.

[SSK1903]

That's pretty cool man, and high incline too! You may "be down" about low flat bench numbers due to pec injury but who cares... as you've said yourself there are better options to hit the pecs, and regardless doing 4+ with 170 on that incline (plus all the other stuf you're doing) is strength wise something "similar" to hitting like 440+ on the flat bench.

What are your thoughts on getting up at night to eat something?

http://www.johnberardi.com/articles/...on/bedtime.htm

an article...I know berardi isn't too scientific and probably says some nonsense, but he does make some points doesn't he. And if it's about uninterrupted sleep then one could simply chug down a shake of casseine protein and fats when one has to get up to pee.

People who argue agains tthis say it's better for the body simply to rest, uininterrupted sleep.

[dpd555]

Originally Posted by SSK1903

What are your thoughts on getting up at night to eat something?

People who argue against this say it's better for the body simply to rest, uininterrupted sleep.

Occassionally I will sleep through the night without getting a snack, especially after eating a large steak meal ...or just eating a larger than normal meal when eating out.

I heard someone as Evan Centopani this question....and he said "no, it's not natural to eat a meal at night like that. Your body needs to sleep and it helps your GI system recover". I have to agree to some extent. It's certainly not necessary. Sometimes I get caught late at work and don't make it to the gym until 8pm. Instead of trying to stuff a big post PWO meal in me...I'll eat a smaller meal, go to sleep and wake 3 or 4 hours later and down a MetRx or BCAAs and a protein bar. I don't think a quickly-consumed small meal (200-300 calories) will disrupt sleep if you are already up to pee.

[FLYBUCK]

Originally Posted by dpd555

Updated my progress pics...just a back shot cuz I'm too hairy from the front and too lazy to shave

Looking huge in that updated pic D. Question for you though... do you have to turn sideways to get through the doorways?

[SSK1903]

Occassionally I will sleep through the night without getting a snack, especially after eating a large steak meal ...or just eating a larger than normal meal when eating out.

I heard someone as Evan Centopani this question....and he said "no, it's not natural to eat a meal at night like that. Your body needs to sleep and it helps your GI system recover". I have to agree to some extent. It's certainly not necessary. Sometimes I get caught late at work and don't make it to the gym until 8pm. Instead of trying to stuff a big post PWO meal in me...I'll eat a smaller meal, go to sleep and wake 3 or 4 hours later and down a MetRx or BCAAs and a protein bar. I don't think a quickly-consumed small meal (200-300 calories) will disrupt sleep if you are already up to pee.

He may very well be right...

But what if he isn't - or rather, what if one could gain several extra percentages from eating a quick night snack (and thus avoiding muscle breakdown during the night). That would make a huge difference over a lifetime. Do you know smart people (people who REALLY know their stuff about nutrition) you could ask?

If the main issue is that the GI system needs to rest I would guess that this is something one could ask smart people about.

In terms of optimizing all the stuff that can make a difference I would think this is a pretty big thing.

[dpd555]

Originally Posted by FLYBUCK

Looking huge in that updated pic D. Question for you though... do you have to turn sideways to get through the doorways?

My shoulders sometimes bump against them....but mostly because I'm just clumsy and have poor vision

Originally Posted by SSK1903

Do you know smart people (people who REALLY know their stuff about nutrition) you could ask?

In terms of optimizing all the stuff that can make a difference I would think this is a pretty big thing.

LOL...if I asked the nutrition professors here they'd think I was nuts. Most study mechanisms of caloric restriction for life extension, various nutriceuticals...etc.

I can see it now...."let me get this straight...you wanna wake up in the middle of the night to eat more calories to build bigger muscles???!! Why?"
They don't understand

Layne knows bodybuilding nutrition and he eats in the middle of the night.

Personally I don't think it would make a big difference unless you train first thing in the morning, in which case getting calories 3 or 4 hours before training would help fuel your workout.

[Squizzzer]

Originally Posted by FLYBUCK

do you have to turn sideways to get through the doorways?

of course he does...the only problem is that he still barely fits sideways...freakin thick!

[dragonoids]

great pic there mate! keep it up

[MasterStrongman]

Originally Posted by dpd555

I can see it now...."let me get this straight...you wanna wake up in the middle of the night to eat more calories to build bigger muscles???!! Why?"
They don't understand

Layne knows bodybuilding nutrition and he eats in the middle of the night.

If I don't have enough nutrition during the day (which happens more often than I can admit to dpd555), then I wake up soooooo hungry that the only way I can get back to sleep is to eat. I will wake up and eat two bananas and a glass of skim milk or a bowl of oatmeal or some bread.

It happens to me all of the time. The problem is that I am a lightweight competitor that weighs 250 now.

MS < --- world's largest LW strongman?

[Chris2512]

looking good dom...any chance of posting a back double bi?

[dpd555]

Originally Posted by Squizzzer

of course he does...the only problem is that he still barely fits sideways...freakin thick!

Originally Posted by dragonoids

great pic there mate! keep it up

Thanks guys!

Originally Posted by MasterStrongman

If I don't have enough nutrition during the day (which happens more often than I can admit to dpd555), then I wake up soooooo hungry that the only way I can get back to sleep is to eat. I will wake up and eat two bananas and a glass of skim milk or a bowl of oatmeal or some bread.

It happens to me all of the time. The problem is that I am a lightweight competitor that weighs 250 now.

MS < --- world's largest LW strongman?

Try drinking an MRP instead....if you need to lose weight. You may have to move up to HW

Originally Posted by ChrisCo87

looking good dom...any chance of posting a back double bi?

Here's an older one, but I'll get a new one up soon
http://bodyspace.bodybuilding.com//i...386612orig.jpg


Hey guys. Check this out if you are interested in PROGENEX. (the last 30 minutes of the show)
http://www.musculardevelopment.com/c...ection/21/137/


I finally watched all of Layne's DVD. The extra footage shows him training every bodypart. 405 front squats, 500lb deads, 150lb DB presses. It's really good stuff...and far more than just training.
Go buy it NOW!!
www.biolayne.com

[MasterStrongman]

Originally Posted by dpd555

Try drinking an MRP instead....if you need to lose weight. You may have to move up to HW

the problem with HW is that I would be 255 competing against guys who 320-330. I would never win a contest. To be a good HW, you need to be at least 275.

MS < ---- too big for LW and too small for HW. Maybe needs to be a bodybuilder??

[SSK1903]

Originally Posted by dpd555

Go buy it NOW!!
www.biolayne.com

you make a DVD and I'll buy it

D what happened to the cheat curls? you need to keep working at 'em 265 for 8, like the Barbarians only natural.

[dpd555]

Originally Posted by MasterStrongman

MS < ---- too big for LW and too small for HW. Maybe needs to be a bodybuilder??

I feel you could make LW....AND hold more LBM than you currently have. So, you'd be a super lean strongman with a bodybuilder physique!

Originally Posted by SSK1903

you make a DVD and I'll buy it

D what happened to the cheat curls? you need to keep working at 'em 265 for 8, like the Barbarians only natural.

Cheat curls are fun, but when I look at this vid it just seems stupid.
http://www.youtube.com/watch?v=WPQadpdHWsc

I think strict sets with 185-225 would be far more impressive and more effective. With that said, I usually do a heavier set with loose form to prime my nervous system before a strict work set. This is something I found through trial and error....but recently read a study on how this method boosted strength by 10-15%.

[Squizzzer]

Originally Posted by dpd555

you are soooooooooooooo much huger now than in this vid

EDIT: and in your avi...look tiny compared to now...lol

[dpd555]

Originally Posted by Squizzzer

you are soooooooooooooo much huger now than in this vid

EDIT: and in your avi...look tiny compared to now...lol

Really? I was 241 in my avi and 259lbs now...so I guess 18lbs makes a difference.

Man...I just had a great workout...gonna write it up now. I think Progenex is working!!

[dpd555]

I hit 150 x 10 on steep Incline DB Presses on Sunday and was still sore to the touch today (2 days later). If PROGENEX works as claimed my strength should be at least 100% recovered by today (in 6 hrs actually, study below).

http://www.ascendsport.com.au/Upload/File/UniSA.pdf

It felt strange training chest today with DOMs. I did at least 4 warm ups sets and my strength was not impaired....as the weight moved smooth and explosively. This was followed with a burn-out set (125 x 18) before doing my heavy set; my plan was to hit 125 x 15 reps, but a few extra reps were not a problem.

After a thorough warm up I rested 3 or 4 minutes and grabbed the 150s. I had planned to drop them after 3 or 4 reps IF they felt too heavy....or if my pec tear felt even slightly strained. This was not the case as I did 10 smooth reps and almost got 11, but could not fully lock out my left arm (side with pec tear).
Could I have gotten as many reps without PROGENEX??? I have never tested my strength this way, so the only way to confirm this is to do the test w/o using PROGENEX. However, I am very impressed so far...and I honestly feel it's working.

After this "test" I did my normal low-volume/high intensity back training

Bent Rows
4 warm ups
455 x 8 (tied PR)
405 x 10 (wider grip)
315 x 15 (underhand, very strict)

SLDLs
405 x 5 (holding stretch at bottom for 4-5 sec)

Hanging Leg Raises from chin bar
2 sets (stretching lats and working abs and forearms too)

Calf Press on Leg Press (3 sets x 6-8 reps)
Seated Calf Raises (2 sets x 6-8 reps)

Comments: Very pleased with the rows. Hope to hit 455 x 10 in a few weeks

[Squizzzer]

Originally Posted by dpd555

Really? I was 241 in my avi and 259lbs now...so I guess 18lbs makes a difference.

Man...I just had a great workout...gonna write it up now. I think Progenex is working!!

yes really....and that is a pretty impressive workout...

i wanna get this stuff....i'd do full body workouts every 6 hours...lol one set per body part

[Salaam86]

wow D what your doing is freakin amazing, i think people need to realize how this is especially crazy for someone at your level. The amount of force your muscles are able to create are inarguably at a level that will tax the CNS to a degree i can only imagine. For as far as i can remember it has been dogma that as you increase in intensity and poundage less equals more with regards to muscle hypertrophy because muscular thresholds and the CNS do not increase in a linear fashion. What you did today just kinda throws all that **** out the window

[dpd555]

Originally Posted by Squizzzer

yes really....and that is a pretty impressive workout...

i wanna get this stuff....i'd do full body workouts every 6 hours...lol one set per body part

LOL. Yes, you could get 3 full body workouts/day...every day!

Seriously though, training through DOMs concerns me a little. I approached my set yesterday very timidly. To make matters worse I forgot my MP3 player blasting songs from "Disturbed" in my ears....which is essential in getting me amped. To make matters even worse I had people asking me all sorts of questions while I'm trying to mentally prepare for a set. With all these mental setbacks I was still stronger, and that was encouraging.

Originally Posted by FormerFatBoy86

wow D what your doing is freakin amazing, i think people need to realize how this is especially crazy for someone at your level. The amount of force your muscles are able to create are inarguably at a level that will tax the CNS to a degree i can only imagine. For as far as i can remember it has been dogma that as you increase in intensity and poundage less equals more with regards to muscle hypertrophy because muscular thresholds and the CNS do not increase in a linear fashion. What you did today just kinda throws all that **** out the window

Thanks. Well, it's really too early to tell, but others using Progenx have experienced the same thing. John Romano from muscular development for example. time will tell!

Hey, I'm lurking in your USP Lab's PRIME journal. you got my attention with that supplement!

[Theworm826]

Originally Posted by dpd555

Seriously though, training through DOMs concerns me a little. I approached my set yesterday very timidly. To make matters worse I forgot my MP3 player blasting songs from "Disturbed" in my ears....which is essential in getting me amped. To make matters even worse I had people asking me all sorts of questions while I'm trying to mentally prepare for a set. With all these mental setbacks I was still stronger, and that was encouraging.

Disturbed is key to working out. For some reason they just write the best songs for working out ever.

[dpd555]

Originally Posted by Theworm826

Disturbed is key to working out. For some reason they just write the best songs for working out ever.

I totally agree!

I used the song "prayer" for the routine in my first bodybuilding show.

[daYDreAmErX]

If you want to listen to a singer/band that is kinda "mad", I strongly suggest Rise Against