Time to re-focus and stay positive

[Barn01]

Good to see you're reborn and focused ... keep it up!

I've had 3 days off from the gym traveling around seeing family and eating far more than I should. Now back at it with faded abs and full muscle bellies

[DanTheManB]

Good to see you're reborn and focused ... keep it up!

I've had 3 days off from the gym traveling around seeing family and eating far more than I should. Now back at it with faded abs and full muscle bellies

Yeah bro. Nofamily here...ate clean I'd say 80% of the time with Christmas night and last night my biggest eating/drinking nights.....these few days should give us both a real nice trampoline effect into this prep. What's the date of your show again?

[DanTheManB]

Weight: 199.5lbs! Lets get it rollin!

Shoulders/some traps

Seated DB shoulder presses:
45x10 (warmup)
70x10
90x10--PR
105x8--PR---Pure hatred right here
90x8

Bentover db rear laterals:

20x10
25x10
25x10

Seated db side laterals:
15x10
20x10
25x10
30x10

HEX Bar shrugs:--Picked up off the floor
200x10
250x10
300x10
350x10

Dropset Standing DB Laterals:
25x10, 15x10

Standing/Leaning one arm DB laterals:
20x10
25x10

Seated Machine Shoulder Press:
3 sets of 10

Bent Over rear delt cables:
3 sets of 10

1 Set of Arnolds, 50lbsx10

[DanTheManB]

Eric Hoffer: "Passionate hatreds can give meaning and purpose to an empty life. These people haunted by the purposelessness of their lives try to find a new content not only by dedicating themselves to a holy cause but also by nursing a fanatical grievance. A mass movement offers them unlimited opportunities for battle."



James Baldwin:

"I imagine one of the reasons people cling to their hates so stubbornly is because they sense, once hate is gone, they will be forced to deal with pain."

[DanTheManB]

Weight: 199.2lbs

Chest

Incline DB Presses:
65x10 (warmup)
95x10
120x8
120x8---PR---Never did 2 consecutive sets like this before
110x8
100x8

Flat DB Presses:
90x8
95x8
100x8
105x8
110x8

3 sets weighted exercise ball crunches 25 reps each

Incline Hammer:
277x8
367x8
417x5--PR---kinda pointless but still lol
277x12

3 Sets upper cables x 20
3 Sets lower cable crossovers x 20

[DanTheManB]

Weight: 199.6lbs

Arms

Straight Bar Shorter than olympic bar curls lol:
60x10
70x10
80x10
90x10
110x10

DB Hammer Curls:
40x8
45x8
55x8

Machine Dips:
230x10
320x10
410x8
320x12

Reverse Grip Straight bar push downs:
4 sets

Pushdowns:
3 sets

Incline DB Curls:
30x10
40x8
40x8

Machine Curls: 3 sets

3 sets weighted abs....tanned...wanted to do cardio but held myself back...legs tomorrow

[DanTheManB]

Didn't weigh in today for a couple reasons....1 leg day it seems to fuk with my mind too much one way or another and 2 i wear combat boots to squat in and they suck trying to get them off my feet...and if I step on the scale they're both around 2 lbs each so it would be off ....anyway...

Legs:

Squats:
Bar x whatever
135x12
225x10
315x10
405x8
405x6
365x8
315x8
275x8

Leg Press:
535x10
625x8
715x8
805x8
895x8

Tried to do hacks but my legs were freakin' smoked

One Legged Leg extensions:
3 sets
60x8
70x10
70x10

Lying Leg curls:
90x8
100x8
110x8

Standing one leg leg curls:
30x10
35x10
40x10

Walked 3 miles to work carrying my belt and bag...bus system was on a holiday schedule which means 1 like every 3 hours....so with no car gotta do what ya gotta do...
I usually don't like to do ANY cardio on leg day....Have a feeling I'll be down 3lbs tomorrow lol

[DanTheManB]

Bodyweight: 195.0lbs!!!!

Just Cardio today, elliptical 16 minutes a lil over 2 miles...

[DanTheManB]

Bodyweight: 197.9lbs---Weighed after eating and drinking my creatine/cple scoops xtend/beta-alanine preworkout drink....yesterday I weighed in before eating anything....

Back:

Olympic Ring PullUps:
4 sets of 10 Bodyweight

Wide Grip Pullups:
1 set of 8 bodyweight

Hammer Grip Pullups:

1 set of 10 bodyweight
1 set of 12 bodyweight

Wide Grip Pulldowns:
150x10
170x10
190x10
210x8

Hammer Grip PullDowns:
220x8

Close Grip Pull Downs:
160x10

Barbell Rows:
135x10 (warmup/to get acclimated)
225x10
250x8
275x8

Hammer High Rows:
45 plate+25 each sidex10
Two 45's each sidex8
Two 45's each sidex8

Seated Low Rows Widegrip:
200x8
220x8
240x8
250x8

Seated Chest Supported Rows 3 Different grips:
3 setsx8 each set

3 mile walk

[DanTheManB]

Shoulders/Traps

Seated DB Presses:
65x10
85x8
110x4 (lol)
90x8
95x8
100x8

SS with:
Bentover DB Rear Laterals:
20x10
25x10
30x10
35x10
40x8

Standing DB Shrugs:
110x10 SS With Standing Side Laterals 20x10
120x10 SS 25x10
130x10 SS 25x10
140x10

Hex Bar Shrugs:
200x10
250x10
300x10
350x10

Bentover Cable Laterals:

3 sets of 12

Seated Machine Presses:
4 sets of 8-12 depending on how heavy

3 sets ball crunches

20 minutes elliptical, 3 mile walk home...

[stayfit2008]

Don't ya just love it when the weight drops on schedule!

[DanTheManB]

Just did Bi's and cardio today...didn't have enough time to do anything else. Hours have dwindled at the hotel cause we're slow and I was on call today and they called me in. Hate this job btw.

Bi's:

Standing Alternating DB Curls:
35x10
50x8
65x8
75x5
85x5
50x10

Hammer Curls:
40x8
50x8
60x8
65x8

3 sets machine Preacher curls....

20minutes precor stride machine....

tomorrow is chest and i'll try to throw in some tri's...

[DanTheManB]

Weight: 196.2lbs...so lost a solid 4 in 9 days....not bad! Actually a quicker pace then one would like but I'm sure it'll slow down..

Hit chest and didn't think it'd be a good workout as I was hungry and a lil shaky for some reason...but murdered it!

Barbell Incline Presses:
135x10
185x8
225x10
275x5 (PR)
250x8

DB Incline Presses:
90x10
95x8
100x8
105x8
110x8

Hammer Incline:
277x10
327x8
367x8
367x8

Barbell Flat:
185x8
225x8

DB Flat:
90x8
100x7

Incline DB Flyes:
30x10
35x10
40x10

High Cable Crossovers:
3 sets, 20,20,25

4 sets tricep pushdowns

3 mile walk

[DanTheManB]

Legs---Real de-motivated for some reason. Was a pretty tough workout. Didn't "feel good" ...I'm sure those who have been there understand what I mean when I say that...

Squats:
135x10
225x10
315x10
365x8
405x5
405x5
315x8

Leg Press:
535x10
625x10
715x8
805x8
895x8
625x10

Leg Extensions:
120x10
140x10
150x10

Standing leg curl:
35x10
40x10
45x10

Seated Hammer Leg Curl:
90x10
135x8
135x8

Walked probably close to 4 miles...in the snow. Not joking lol. Went to get my hair buzzed then home to sweep the sidewalk.....

[DanTheManB]

Been thinking long and hard about this. I'm probably as depressed right now as I've ever been. Anxiety through the roof as well. Just unhappy in a lot of aspects in my life. I think it started to affect my workout today....

Don't think it's in my best interest to provide a concrete show date at this time. I'll continue with my meal plan (lifestyle really) for the most part. Try not to deviate. I sometimes feel the need to self medicate though because of the anxiety. So I may be slipping up in that sense. I'll try to stay around 195ish while working towards 190 in this fashion (keeping cardio in too) and hopefully feel better by March.

[RichKnapp]

Ya I see reps were down. but hey we all get them days like you said. I had to push myself today also. Looking out window and seeing we had a 3' snow drifts.

[DanTheManB]

Ya I see reps were down. but hey we all get them days like you said. I had to push myself today also. Looking out window and seeing we had a 3' snow drifts.

yea brutha winter in the east is def rough...well anywhere where it can snow anyway

[DanTheManB]

30 minutes cardio...few sets for abs

[DanTheManB]

Looks like I'm going to be post-poning this....my head is SO not in it right now. Feel kinda burnt and depressed...probably the winter blahs. I will pick it up when my mind is ready again. Prep is not something that one can do half way or even 3/4 way....I decided to do a show last year when I just got fed up and said F it now is the time....but I didn't put any pressure on myself...just slowly cleaned it all up and had a few shows to pick from.


So I'm just going to play it by ear now I think...any opinions or insights welcome.