The world needs to see the madness that is my upper torso - A DanG Journal

[arian11]

Bro, I thought my shoulder training was common knowledge on hurr by now! My shoulder training is basically exclusively DB lateral raises. I think heavy benching hits front delts plenty, and I hammer rear delts twice a week with band pull aparts, face pull variations, and upper back work..

I didn't know if it was a coincidence that every bench workout I saw was DB laterals or if that was all you do. I guess I could throw in some of those into my training.

[thom2355]

I didn't know if it was a coincidence that every bench workout I saw was DB laterals or if that was all you do. I guess I could throw in some of those into my training.

He only does them so he can claim JACT status.

[dan_g_28]

11/20/12

Lower Accessory/Upper Back

15 minutes of mobility work and stretching

GHR
10x2
add 10 lb hat
15x3

ss with...

Leg Extensions
100 reps

Wide Grip Chins
10x2
add 20 lbs
10x5

CSR (close handles)
6 sets

Band Pull Aparts
20x3

Notes
I got linked some good mobility videos, and I put some honest into it for the first time ever. I will start doing this daily, and its going to definately help out my mobility by infinity percent. Other than that, my lower back wasn't up for anything today. I would have liked to do a little more, but Ill save it for another day.

[adamsz]

Just watched your deadlift ME day... strong everything lmao.

Best shirt ever for a ME deadlift day IMO. You should make one of those youtube parody videos lol.

Also awesome hat. Read your description of it, now that's fuark american right dere.

Seems like you got into your head too much on the 700 pull? After hitting the nose tork you didn't get right to it, you kinda got down and thought a little it seemed like. Either way you were close as hell, and 685 was fukin legit.

[dan_g_28]

Just watched your deadlift ME day... strong everything lmao.

Best shirt ever for a ME deadlift day IMO. You should make one of those youtube parody videos lol.

Also awesome hat. Read your description of it, now that's fuark american right dere.

Seems like you got into your head too much on the 700 pull? After hitting the nose tork you didn't get right to it, you kinda got down and thought a little it seemed like. Either way you were close as hell, and 685 was fukin legit.

Thanks brah. You're right about the 700 attempt. I wasn't planning on attempting it at all, but as soon as the 685 went up as smoothly as it did, I had to give it a shot. I need to work on just setting up and pulling. Instead of screwing around at the bar like I do.

[dan_g_28]

Happy Thanksgiving. Im very thankful for all of my online friends

11/22/12

DE Upper

Bench Press
225x5x2
add short MMs
245x3x9

*Speed was decent.

Incline DB Press
80x15x2
100x10
120x23
120x20

V Bar Pressdown
Heavy

Single Arm OH Tricep Extension (vs long mini band)
4 sets

Notes
Woke up a little early to get a good workout in before I head off to the parents house for Thanksgiving. I HATE HATE HATE training in the morning, but man, we had a really good workout today.

[thom2355]

Single Arm OH Tricep Extension[/b] (vs long mini band)
4 sets.

You are welcome.

[dan_g_28]

11/23/12

Biceps

Spider curls
5 sets

Hammer Curls
3 sets

Concentration Curls
4 sets

Notes
A friend of ours is in town for a couple days and wanted to swing my to train. We had a really good time working on his deadlift form. While I was down there, I decided to just hit some biceps a bit. Didnt do anything real tough, but just got a little pump dog on.

Also, Im 95% sure Im going to attempt the 700 lb deadlift again tomorrow... When I get a number in my head, I cant quit until I hit it. Good idea? Probably not. Do I care? Not at all.

[dan_g_28]

11/24/12

ME Deadlift

GHR
6x3

Deadlift
405x1
495x1
545x1
585x1
635x1
700x1 (15 lb PR)

Notes
Thats all I ended up doing today. My mind was gone after the pull. Ill hit accessories hard next week.

[zmcdole]

11/24/12

ME Deadlift

GHR
6x3

Deadlift
405x1
495x1
545x1
585x1
635x1
700x1 (15 lb PR)

Notes
Thats all I ended up doing today. My mind was gone after the pull. Ill hit accessories hard next week.

[thom2355]

Good sh*t....no need for accessories after all that. Hopefully you were able to eat after that.

[-Lucifer]

Deadlift
405x1
495x1
545x1
585x1
635x1
700x1 (15 lb PR)

That's a lot of heavy pulling. Congrats on the PR.

[dan_g_28]

fapfapfapfap

Good sh*t....no need for accessories after all that. Hopefully you were able to eat after that.

Lol. That was a big relief.

That's a lot of heavy pulling. Congrats on the PR.

Thanks man.


Now that 700 is off my mind and out of the way, Im going to set up a nice deadlift rotation. Im gonna talk to a couple guys to get some ideas, but Itll rotate thru bands, chains, and straight weight. And Ill do a better job at controlling the intensity session to session. Yayyyyyyyy!!!

[ByronOrpheus]

Grats on the huge deadlift, you should have yelled "big sexy who?!?" after though.

[thom2355]

Dan Rotation.xlsx

Per our conversation

[dan_g_28]

Grats on the huge deadlift, you should have yelled "big sexy who?!?" after though.

Thanks man. Lol. I should have had a script all written out had I completed the lift.

Attachment 5114823

Per our conversation

<3

[dan_g_28]

11/26/12

ME Upper

Bench Press
405x1
435x1
455x1
475x1 (grinder of all grinders)

CG Paused FP vs 80 chain
225x8
315x5x3

DB Rollbacks
45x12x3

Band Pushdown
20x4

ss with...

DB Lateral Raise
20x4

Notes
Very happy with the 475, considering this was the first straight weight bench press in a long long long time. This is a great starting point for me heading into the next few months. Great workout.

[Kent.White]

Nice pulling.

[dan_g_28]

Nice pulling.

Thanks, Kent.

[dan_g_28]

11/27/12

Lower Accessory/Upper Back

Hip mobility work and stretching

GHR
100 reps

Leg Extensions
100 reps

Lat Pulldown
90 reps

Abs

ss with...

Hyper Extensions
15x3

CSR
55 reps

Notes
Doing the high reps today felt good for a change of pace. Im exhausted.

[adamsz]

700 POUND PULL!!!! YAAA BUDDDDY!!! LIGHT WEIGHT!!!

Fuark bro, that was awesome. Got me all amped up and **** now.

475 bench was pretty epic grinder too. And 100 reps of GHRs in the last session? Fuark, strong posterior chain.

[dan_g_28]

700 POUND PULL!!!! YAAA BUDDDDY!!! LIGHT WEIGHT!!!

Fuark bro, that was awesome. Got me all amped up and **** now.

475 bench was pretty epic grinder too. And 100 reps of GHRs in the last session? Fuark, strong posterior chain.

Yessir! Thrilled about the pull. Very happy with the bench. Theyre both set up nice to make a nice run for the next few months.

Bodyweight GHRs are pretty easy for me now. Ive added weight the last couple weeks, so I wanted to hit some bodyweight reps this week, and start adding weight again next time around. Building dem hams = Building dat pull.

[dan_g_28]

11/29/12

DE Upper

Bench Press (vs short MM - ~90 lbs at top)
225x3
add short MM
245x3x9 (varying grips)

*Speed was better than last week.

Incline DB Press
80x10
100x10
120x25
120x18

Tates (paused on chest)
70x10
80x10
90x8

Wide Grip Chins
60 reps

ss with...

JM Push Up Things
100 reps

Notes
Speed on the bench was great today. I definately improved compared to last week. Incline DB press continues to improve as well. Good session, brah.

[COBBER]

faarrrk 700 DL!!

[dan_g_28]

faarrrk 700 DL!!

Yea baby! Just another stepping stone, tho!

[dan_g_28]

12/1/12

RE Deadlift(triple vs. 120 chain)

GHR
10x3

Deadlift
455x1
add 120 lbs chain
455x3
495x3
545x3
585x3 (PR)

*Previous best with same setup was 585 x 1, fail second rep. So this was huge.

CSR
6 sets

Band Pull Thru
20x4

Band Pull Apart
20x3

Notes
Great session. My pulls felt hit or miss. 545 was a mess, but 585 was better. Greg hit 650, which is a huge, huge, huge PR for him. Fe was hype tonight.

[dabucche]

^^ Congrats on the PR's. Your log never seems to disappoint

[dan_g_28]

^^ Congrats on the PR's. Your log never seems to disappoint

Hey thanks brotha. Training has been going well for the both of us. Glad you enjoy it.

[dan_g_28]

Biceps/Stretching

Did hip mobility stuff during the entire session.

Spider Curls
6 sets

Standing DB Curls
4 sets

Concentration Curls
3 sets

Notes
Boring session.

I went to visit a dog today. He was so awesome. I couldnt take him home today, so Ill have him Wednesday after work. Really excited to get him.

[thom2355]

So today was all about the ladies....Curls to get the girls and a cute a** little puppy to take care of the silly girls that don't care about lifting.

Well played.