Dbone's Back, Back Again, Cutting Up, With Slintropin...

[dbone1026]

I do love the DOMS on my chest when doing the Chest Hypertrophy. But about the PHAT thing, our body seems to adapt easily. The transition of your 'first workout bench press' to deadlifts should be smooth though.

Chest Hypertrophy is where I really push myself. In general Chest/Arms hypertrophy is my favorite PHAT workout.

Don't forget though, with Upper Body power I am doing back first before I hit chest, and really any form of DLs if I go heavy does really take a lot out of me. One of these next few power workouts I may switch up and start with chest followed by back, if anything just to switch things up. However, from a body perspective I would say back is the priority, so I don't mind hitting that harder at the slight expense of other exercises.

[XII02]

Don't forget though, with Upper Body power I am doing back first before I hit chest, and really any form of DLs if I go heavy does really take a lot out of me. One of these next few power workouts I may switch up and start with chest followed by back, if anything just to switch things up. However, from a body perspective I would say back is the priority, so I don't mind hitting that harder at the slight expense of other exercises.

Exactly what I posted.

I'm thinking if I should do deadlifts though, my family has a history of slip disc. Would be risky to do this kind of exercises while not having a belt to do it.

[dbone1026]

Exactly what I posted.

I'm thinking if I should do deadlifts though, my family has a history of slip disc. Would be risky to do this kind of exercises while not having a belt to do it.

I would credit a lot of my back development and increased leg strength to DLs, for me it is the king of all exercises. There are many different variations you can do with DLs, and honestly if you are concerned about family history I would be completely focused on form and not so much how much weight you are pulling. If anything I would expect DLs to put much less strain on your spine then squats (not sure if you are doing squats?)

[XII02]

I would credit a lot of my back development and increased leg strength to DLs, for me it is the king of all exercises. There are many different variations you can do with DLs, and honestly if you are concerned about family history I would be completely focused on form and not so much how much weight you are pulling. If anything I would expect DLs to put much less strain on your spine then squats (not sure if you are doing squats?)

I do Stiff-Legged Deadlifts though. I'll take a look at my program again and see where I can put it in. Basically deadlift hits both upper and lower body and I have no clue why Stiff-Legged DLs are on my Lower Power(I guess it focuses more on my thighs).

[dbone1026]

I do Stiff-Legged Deadlifts though. I'll take a look at my program again and see where I can put it in. Basically deadlift hits both upper and lower body and I have no clue why Stiff-Legged DLs are on my Lower Power(I guess it focuses more on my thighs).

SLDLs seems to be a bit of a debate whether it is part of upper body or lower body. It definitely works your lower back and glute/hammies so I guess it falls in the grey area. I find RDLs work more of my hammies/glutes then SLDLs. Deficit DLs work more of my legs then DLs. Rack DLs take my lower body out of the equation.

[neddo]

My son has been having allergy issues, so from midnight on he was in bed with us, coughing, kicking, etc... Right now every muscle is tight, and my back is stiffer then Neddo watching two grown men do the Lambada Sounds like the perfect environment for a 7am power workout!!!! If you don't hear from me again, then remember me for everything I have done here!!!

I had to google "Lambrada", then remove the "Labrada" search it annoying changed my search to (protein bars, lul), then try youtube...



I lost it.

Neddo's too busy at quadfest to check in here (whatever the fuk that, probably dudes walking around in short shorts doing lunges...)

I did a few squats actually haha. Drunk friend put me in a weak rear naked choke (in4thejokes), so I dropped down an lifted his 200lbs ass up and racked him for a bit and squatted a few just because I was surprised I finally had the strength to do it -- and as I let him down, he re-engages said choke and DDT's my head into the ground.

Jaeger Bombs, all night.



I killed him.

Chest Hypertrophy is where I really push myself. In general Chest/Arms hypertrophy is my favorite PHAT workout.

Don't forget though, with Upper Body power I am doing back first before I hit chest, and really any form of DLs if I go heavy does really take a lot out of me. One of these next few power workouts I may switch up and start with chest followed by back, if anything just to switch things up. However, from a body perspective I would say back is the priority, so I don't mind hitting that harder at the slight expense of other exercises.

Chest/arms Hyper is my favorite lift as well. I just noticed my left pec is much bigger than my right, have you noticed the same? I've always been able to activate more of the left pec, and I just figured due to having an RC injury and my right side especially lagging with bench and of the sort, it's underdeveloped? And maybe that pitching had stretched the muscle out as well, and I can't activate it as much because of it? Lol, spitballing. Are you equi-developed in the tit area? Friends I've tried to show don't see it, however.

I would credit a lot of my back development and increased leg strength to DLs, for me it is the king of all exercises. There are many different variations you can do with DLs, and honestly if you are concerned about family history I would be completely focused on form and not so much how much weight you are pulling. If anything I would expect DLs to put much less strain on your spine then squats (not sure if you are doing squats?)

I completely agree with all of this. Squats are what pushed my posterior chain strain into full effect, after deads had irritated it (enough that I would've recovered, though).

SLDLs seems to be a bit of a debate whether it is part of upper body or lower body. It definitely works your lower back and glute/hammies so I guess it falls in the grey area. I find RDLs work more of my hammies/glutes then SLDLs. Deficit DLs work more of my legs then DLs. Rack DLs take my lower body out of the equation.

I'm pretty sure I quoted every one of your posts, minus the lift update.

Deficit Deads are far superior to normal deads if legs are your focus (which they destroy). It all depends on what part of the dead movement you're weak in, and then targeting that group (mine is hams, hence trap deficits) to avoid injury.

You should be trying to thrust forward by tightening your hams and glutes when doing SLDLs. I personally prefer RDLs, but really haven't had the time I'd like to play with form.

[SwolenONE]

lol squatting a human being is epic!

[THEHUGE]

lol squatting a human being is epic!

You should watch Furious Pete's vid

[dbone1026]

Day 18

Dosing:
1 SLINTropin (6:00am) + 1 Glycemyx/2 Myofusion (6:20am)
SAN Fierce 1 Scoop (6:00am)

Workout: PHAT Day 2: Lower Body Power Day

Pressing Power Movement: Barbell Box Squats
4 sets of 2-5 reps @ 225-265lbs

Assistance pressing movement: Deficit deadlifts
4 sets of 3-5 reps @ 225-315lbs

Assistance pulling movement: Leg Extensions
3 sets of 10 reps @ 190-210lbs

Assistance pulling/curling movement: Seated leg curls
3 sets of 10 reps @ 90-110lbs

Auxiliary calf movement: Seated calf raise
3 sets of 10 reps @ 90lbs

Workout Notes:

- On my last box squat I lost my balance a little and leaned too much forward on my press up. My lower back was already tight from a few nights ago, and this only helped to further stiffen it up. I ended up cutting out a few exercises from this workout as to not push myself to the point of injury. Still ended up having a solid workout but not great since I was more focused on keeping my lower back in one piece.

- With squats (and I think highlighted by the above) my weak point is my lower back. This is an area I will look to strengthen

- Skipped HIIT as well due to lower back. I hope to instead get a session in tomorrow morning instead.

- Weight seems to be all over the place. I had been sitting in that 187-5-189.5 range for over a week. This past week I jumped up to 191lbs, yesterday was 189.5lbs, and today woke up at 185.5lbs (so I lost 4 lbs on a day after having chinese food for dinner lol) That is a new low, felt very lean so not complaining, but it is kind of a love/hate relationship with the weight loss right now. For the time being I will just rely on what the mirror shows me and not so much the scale

- One of the guys at the gym asked me how much I had lost. When I told him he told me I looked great ... and that he wished he was a chick ... haha

I took a quick video doing deficit DLs today to compare against the DL video from 2 months ago. Only difference was the first video was just normal DLs, and today I stopped at 3 reps due to a sore back. I used the same weight (315lbs) and what I found interesting was that in February 6 reps was the max I could do at that weight. I could have easily pushed out 6 or more today, and this was after doing power squats before (plus I limited how hard I pushed myself due to my lower back). Just good to see my strength is not fading on this cut. Also, although not as obvious since my shirt had sleeves today, but I definitely feel like I look fuller now then 2 months ago when I weighed 5lbs+ more

Feb 19 DLs



Apr 22 Deficit DLs



Supp Notes:

- SLINTropin dosing remains the same, 1 cap with my pre workout, will take one cap pre lunch (in about 4 hours) and 1 cap pre dinner (in about 8 hours). Overall I think the fact that I feel very full/muscular is keeping my mind at ease instead of feeling like I am wasting away as the lbs shed off

Will uploads pics later today, not a friendly environment at home right now to be perusing the gallery lol

[Sawa3]

My weight has been doing the same. It's amazin how it can flucuate so much from day to day. I have been noticing I am getting leaner though. Wtg! Take it easy with the back and do some stretching and foam rolling.

[dbone1026]

My weight has been doing the same. It's amazin how it can flucuate so much from day to day. I have been noticing I am getting leaner though. Wtg! Take it easy with the back and do some stretching and foam rolling.

It is crazy, I mean where did 4 lbs go. I looked under my bed this morning, it wasn't there

Hit the foam roller at the gym, ice pack when I got home, and will do more foam roller exercises later. The key is to keep the little guy out of our bed, its like karate time when he is in there!

[XII02]

Mission: See dbone's face.

Mission status: Accomplished!

[dbone1026]

Mission: See dbone's face.

Mission status: Accomplished!

lol, its been out there before, you just haven't looked hard enough!

[XII02]

lol, its been out there before, you just haven't looked hard enough!

If this is true then..

[Sawa3]

It is crazy, I mean where did 4 lbs go. I looked under my bed this morning, it wasn't there

Hit the foam roller at the gym, ice pack when I got home, and will do more foam roller exercises later. The key is to keep the little guy out of our bed, its like karate time when he is in there!

I am not sure how we did it but our kids have never been in bed with us! I never sleep well because they are noisy sleeper as they are little heaters!

[dbone1026]

I am not sure how we did it but our kids have never been in bed with us! I never sleep well because they are noisy sleeper as they are little heaters!

Probably the whole Dave sleeping in the nude has discouraged them

[ScivationLead]

Probably the whole Dave sleeping in the nude has discouraged them

Don't mind me. Just checking up to see if you posted any pics anywhere as good as those in another log I am following...

[dbone1026]

Don't mind me. Just checking up to see if you posted any pics anywhere as good as those in another log I am following...

No pics yet, hounded by family!

My gym just got quest bars!!!

[Sawa3]

Probably the whole Dave sleeping in the nude has discouraged them

Lmao!!! Nah that's not it. :-)

[dbone1026]

I had to google "Lambrada", then remove the "Labrada" search it annoying changed my search to (protein bars, lul), then try youtube...



I lost it.



I did a few squats actually haha. Drunk friend put me in a weak rear naked choke (in4thejokes), so I dropped down an lifted his 200lbs ass up and racked him for a bit and squatted a few just because I was surprised I finally had the strength to do it -- and as I let him down, he re-engages said choke and DDT's my head into the ground.

Jaeger Bombs, all night.



I killed him.



Chest/arms Hyper is my favorite lift as well. I just noticed my left pec is much bigger than my right, have you noticed the same? I've always been able to activate more of the left pec, and I just figured due to having an RC injury and my right side especially lagging with bench and of the sort, it's underdeveloped? And maybe that pitching had stretched the muscle out as well, and I can't activate it as much because of it? Lol, spitballing. Are you equi-developed in the tit area? Friends I've tried to show don't see it, however.



I completely agree with all of this. Squats are what pushed my posterior chain strain into full effect, after deads had irritated it (enough that I would've recovered, though).



I'm pretty sure I quoted every one of your posts, minus the lift update.

Deficit Deads are far superior to normal deads if legs are your focus (which they destroy). It all depends on what part of the dead movement you're weak in, and then targeting that group (mine is hams, hence trap deficits) to avoid injury.

You should be trying to thrust forward by tightening your hams and glutes when doing SLDLs. I personally prefer RDLs, but really haven't had the time I'd like to play with form.

FYI - this was an epic multi quote. I think one pec is more developed then the other, but just slightly (not as noticeable as my arms). I am more worried that you show your friends your tits and want their opinions...

[dbone1026]

[BenW22]

Mission: See dbone's face.

Mission status: Accomplished!

This. It was very odd seeing his face. Like the frickin' Wizard of Oz.

[XII02]

This. It was very odd seeing his face. Like the frickin' Wizard of Oz.

Indeed man. We've always seen a lot of progress pics and he would leave us hanging just because he wouldn't want to include his face. Dbone, you brilliant wizard.

[THEHUGE]

lol, its been out there before, you just haven't looked hard enough!

Face? That's how they call the butt nowadays?

[dbone1026]

Face? That's how they call the butt nowadays?

I feel this response warrants reuse of a one of my favorite gifs:

[SwolenONE]

^^^

lol, great movie.

[dbone1026]

Day 19

Cardio - 20 minutes treadmill. I forgot my Tablet so I couldn't watch a movie, and the stupid guys in the gym had the news on the tv. Zero motivation to do cardio so just went through the motions for 20 minutes and got out of there.

Day 20

Dosing:
1 SLINTropin (4:10am) + 1 Glycemyx/2 Myofusion (4:30am)
SAN Fierce 1 Scoop (4:10am)

Workout: PHAT Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Overhand Wide Grips Barbell Rows
6 sets of 3 reps @ 135lbs

Hypertrophy pulling movement: Chin Ups
3 sets of 8-10 reps @ BW

Hypertrophy pulling movement: HS Rows
3 sets of 10-12 reps @ 135lbs plates on each side

Hypertrophy pulling movement: Seated Incline Dumbbell Shrugs
3 sets of 15 reps @ 65-70lbs dumbbells

Hypertrophy pulling movement: Rope Cable Pulldowns
3 sets of 15 reps @ 70lbs

Hypertrophy pulling movement (extra movement): Rope Cable Pullovers
3 sets of 15 reps @ 40lbs

Hypertrophy shoulder movement: HS dumbbell presses
3 sets of 12 reps @ 55lbs on each side

Hypertrophy shoulder movement: Reverse Pec Deck Flies
3 sets of 15 reps @ 90lbs

Hypertrophy shoulder movement: Standing Cable Behind the back Flies
3 sets of 15 reps @ 20lbs

Optional movement: Rope Cable Pullovers / Standing Dumbbell Shrugs Superset
3 sets of 15 reps @ 40lbs / 70-80lb Dumbbells

Workout Notes:

- Normally my speed work would have been rack DLs, but since my lower back is still a little tender I decided to replace with barbell rows.

- Had a serious back/shoulder pump today, probably the best I have had to date. Getting an arm/chest pump is great, but man when you get that lat/upper back/trap/shoulder pump you look freakin hyuge at the gym. Loved it!

- I think really focusing on the squeeze with my back exercises combined with my SLINTropin/Glycemyx shake made a big difference. This workout is my least favorite just because I find it the hardest to really feel, but I would say today I hit beast mode.

- Loved the pump to the point I added in 3 more exercises and about 12 more sets just to keep the pump going!

Supp Notes:

- Same drill here, 5am workout so I followed the usual dosing with SLINTropin upon waking up, with a carb/protein shake (approx 50g carbs) 15 minutes later.

- Weight swings continue. Went from 185.5lbs on Sunday to 187.5lbs yesterday to 190lbs today. This must be what Oprah feels like (*except with much more dramatic swings lol)

[THEHUGE]

Do supplements even work?

[dbone1026]

Do supplements even work?

I am still trying to figure out, if I work out and gain .5in on my arms, will taking BioForge get me to .7in or would I just be wasting my money to get a little extra vascularity

I wouldn't expect any supplement that allows you to workout harder, push yourself harder/longer, and recover better to have any impact on your development... I guess you will always have those guys who expect the supplements to do all the work or they consider them failures...

[dgosyne]

I am still trying to figure out, if I work out and gain .5in on my arms, will taking BioForge get me to .7in or would I just be wasting my money to get a little extra vascularity

I wouldn't expect any supplement that allows you to workout harder, push yourself harder/longer, and recover better to have any impact on your development... I guess you will always have those guys who expect the supplements to do all the work or they consider them failures...

i see what you did there