Dloves lifting log

[Dlove]

Originally Posted by mikea

Dlove training log:

day 2

1xall you can eat chinese buffet

ROFL

Yeah man, this is not something you want to start dieting out with, its too taxing, so ease into it brother!

I agree with the grumpy old man, great info, and Dlove is never lazy in hes posting, RESPECT!

Yeah buddy im hurtin from all you can eat, lol. Shit had five plates. I dont what got into me my appetite was threw the roof yesterday. Im huge dieting well, freakin love good foods, buffalo, trout, venison, elk. Somethin just gets into me bout twice a week where I just have the urge to gorge on food. I was a miserable SOB last night. my belly felt like it was gonna pop and funny your right real taxin on my body. Feel like i got beat up by Brock Lesnar.

Off to hit some presses ill hit you guys up later and let you know WAS SUP, lol

[mikea]

Bro google the Ulter slin pin method. Real easy to do each day injects with little if any pain or discomfort! I have done it for 4 shots in my quads and im liking it!

[leanbody]

Originally Posted by Dlove

Thanks lean. Yeah i lived here in the Mtns. of western MD for like 6 yrs. before. Born city boy down in Bmore but always been into the outdoors and my work oppurtunitys are better out here which is rare.
Funny you ask that man. You know im only around 3,700 ft. up but it can affect you in weird ways. Usually my strength is much higher here. Ive hit all my PR's here like leg press 1000x10 DL 535x2. Haven't bothered with bench it's just a joke i dunno hopefully ill get it fiqured out. As far as cardio it usually helps to with the low humidity. However this time a yr. is a bitch bro. The sinus pressure is almost unbearable. Are entire office always have headaches, red eyes etc...
Funny little side note. I watched a little bio on Lance Armstrong the cyclist and he sleeps in an altitude tank at night. Crazy shit, huh? The tank imitates 12,000 ft or 15,000ft i forget, above elevation. He claims it does wonders for endurance and strength. Winters here can be rough though. So theres ups and downs. Except for this damp season now i love it here for the most.

Yeah the altitude is interesting - i live at sea level and just went skiing at 7-8000ft - got hella winded and in 3 days never really got accustomed to it. Used to take me only 1 day to get used to the elevation.... i heard the same about Lance and some other athelete too - crazy if you've ever seen the pressure chanber - it's like sleeping in a sewer pipe! hahahaha wonder is sex is better in the altitude chamber too - def would be cozy!

[leanbody]

Originally Posted by mikea

Bro google the Ulter slin pin method. Real easy to do each day injects with little if any pain or discomfort! I have done it for 4 shots in my quads and im liking it!

And you get it deep enuf into the muscle? That's like a 1/2" pin - rite?

[Dlove]

Press day was not good today. The routine is money no doubt but my form was sloppy as shit. I bounced the bar a litte on the boards so next time im gonna use the same weight little less a lot slower to get back in the groove. Kinda curious bout whether or not to lock-out with the board press too? Also when to do them fast and when do go slow? I see some guys bonce the bar go fast some nice and strict and slow.

Since I been out of the loop for 3 weeks strength was in the gutter, it's like im starting all over again. The scale was reading 272 with the hoodie and hightop vans so im guessin im about 268lbs now. Not complaining about that though. I feel better not holding the extra weight and look a little leaner. I wouldn't mind being solid 260. Being all blown up doesn't impress me as much as being hard and strong now. Anyway,

# 2 board press
6 warm-ups then 2 pathetic sets, me 5 1 or 2 left in the tank with a whoppin 265 on the bar
4 sets DB Shoulder Press sittin back against the preacher whoppin 50lbs for 10 last 2 sets
3 sets pulddowns using 100 on last 2. I gotta ask ? about this in a minute
2 sets Flat bench extreme DB stretch,(loved this) held both for 90 seconds
3x20 MTS Hammer crunch
2 sets torso twist
Did some Yoga stretches with the misses and called it a day.
I know im gonna like this new style lifting it's just gonna take me a little to get back in the game. I really miss the NPP that shit might not give you mad strength like drol-dbol but what it does for the tendons and joints is amazing. Can report good news though my new gym is badass when the proper airflow is in the power room. We were the only ones in there I love that. All brand new hammer strength equipment, squat boxes, my boards, tons of shit no kettle balls though cant find a gym with them.

[Dlove]

Oh yeah about the weight stack on this life fitness cross over-lat pulley machine.

You guys notice the higher end equipment doesn't go as high in weight and is totally different than most. For instance I usually do lat pulldowns with 180-200, the new pulley the stack goes to 130 i noticed and i was only using 100. I know i didn't get this weak and my chic has a crazy strong core she does high rope crunches and noticed she was using 60 where most cheaper cross-overs she uses 140-160. U guys ever come across this?

[TheMilkMan]

Originally Posted by Dlove

Oh yeah about the weight stack on this life fitness cross over-lat pulley machine.

You guys notice the higher end equipment doesn't go as high in weight and is totally different than most. For instance I usually do lat pulldowns with 180-200, the new pulley the stack goes to 130 i noticed and i was only using 100. I know i didn't get this weak and my chic has a crazy strong core she does high rope crunches and noticed she was using 60 where most cheaper cross-overs she uses 140-160. U guys ever come across this?

It's all about the pulley system. I wouldn't worry about anything... Just go with what it says and try to improve on that.

[TheMilkMan]

Originally Posted by Dlove

I haven't ran Tren yet. I have some tren-a but was gonna let it go. I like short ester gear a lot more man but after 6 weeks of poking myself EOD it gets real annoying for me. This is the only reason for the enanthate and tren-e 2 a week injects. I hear that tren-e is harsh though. Is it really that much worse than the acetate? Is it cause the injects are so far apart or the chemical make-up is different? Fuck im pissed i wanna give tren a run bad here its amazing but if i lose sleep or get winded easy i cant do that.

I understand about the injection deal. I did ED injections for 9 weeks straight which were not fun, but I did what I had to do.

The Tren Enanthate is not "worse" per say, but you could run into some problems with the Tren hormone. If you do, you want to be able to get the compound out of your body asap (hence why most recommend Acetate for a first cycle). The last thing you want it to be suffering from sides (whatever they may be) and have to deal with them for a full 10 days rather than 3 if you were running a short ester. It's just something to think about.

[mikea]

Its not in KG is it?

Evrything at my gym is in pounds except the pulleys are in KG for some reason.

[Dlove]

[QUOTE=mikea;2092412]Its not in KG is it?

Evrything at my gym is in pounds except the pulleys are in KG for some weieason./QUOTE]

You know what man it might be, i dunno ill know tommorow. It's definitely not your typical pulley, the weight stack at 100 the plate is like 14 inches wide.
Its like pullin a damn tree stump also the smoothest stack ive ever pulled on. Like i was saying i need major work with most bodyparts but my back and traps have always been fairly strong, i know im not pullin 100 for 10 when i usually pull 180-200.

Bro im not sure what to do bout tommorow? I definitely wanna hit something but tommorow is supposed to be squats again and well lets say my hammys and quads are still so smoked i had a tough time picking something up off the floor just now. No pain just perfect burn. Multiple warm-ups and just the 2 heavy cores is definitely the ticket. As shitty as I though my form was yesterday my chest and shoulders got a great burn too.

So I was watching strongman last night it finally came back on ESPN. It was an old one. Unfortunately popeye(Ivan P) was not in it but I so someone new they Bill K called him an enormous specimen, lol. Name was Damion i beleive 450lb canadian he was great to watch. Saw a new favorite event called barrell loading where they run waist deep in water. Phil P from the US took first his big ass blitzed threw the water. He lives bout an hour from me id like to see where and how he trains must be wild. My favorites are still the icelandics remember jon paul and magnus? I forget the new icelandics name but he puts on a show too.

[mikea]

You know somebody here asked me about this program, that is it enough because theres only a few exercises, well sometimes its too much for those of us who can grasp the true meaning of intensity!

Yo Dboy, i feel you on the soreness, this is where the offdays cardio comes into great play, it really does help! PLUS you have to take in account that you have had a little break from training and this is HIGH INTENSITY training. So because gaining whilst not overtraining is the name of the game, what i would do is, if you still feel like that tomorrow, then go ahead and do your exercises after a good warmup at a high rep fashion, basic hypetrophy work, say like 3-4 working sets of 12-15reps, because you dont want to burn out from the get go. What you think?

About the board press, the way we have always done them is to lower the weigth in a slowish manner to the boards, let it sink a little(keeping tension all the time) and explode up and repeat. Because the thing is, if your used to normal benching then with the boards you are able to overload the press somewhat compared to normal rom, so you want to make sure your landing at a rigth spot in your torso to avoid any injuries.

Q! How are you keeping your elbows at the lift? BB style or PL Style?

[Dlove]

Your noticing im not posting bout cardio eehh, lol . Yeah man i totally see how even just low impact cardio will help losen me up. Im gonna hit some after work tonight. As the morning is rolling along and after a hot ass shower im already losened up a little. So your thnkin like 3-4 sets at 12-15 after warming up that makes sense. High intensity or maybe 80% effort or still leavin 1 in the tank? Hey mike ever heard the saying be careful what you ask for you might just get it? LOL. You wanted me to make this log and im rippin out ?'s already, lol. Nah they slow down in time, thanks for keepin in mind im just gettin back into the swing of things.
You hit the nail on the head bro im not used to board press and had elbows out. The best tip i ever read yrs. back from westside was to squeeze the traps in the bench and try to get the elbows facing forward. I prevented multiple injuries this way too. Fuck thats exact ly what it was. I can see it's gonna be ackward. You know what i want to happen and i can feel it happening im gonna start really looking forward to presses like instead of squats or Dl's. I used to not be able to squat shit and hated doing them then my brother got me doin the right technique bar back on the traps ass to the grass with a nice arch and now i love squats. I dont think most people ever realize theres so much more to bench. I know what I wanted to ask you, lol another ? do you plant your feet or bring the feet back closer to you and power from the balls of your foot like the toes almost?

[mikea]

Dont worry about asking questions, i dont mind at all, when somebodys training hard with the advice and you do actually know a lot of shit yourself which makes answering nicer as you get what i mean without me xplaining the same thing again and again. And i must admit, im enjoying this log a lot so keep it up! Many times when you look at someones training and what you think they could be doing you end up figuring shit up for you too, and besides i know theres plenty i can learn from you too

Yes low intensity cardio is for recovery, and as your almost a Yogi, you know the importance of streching too

If you feel sore i would do it about 80% sounds good, its a good balance of doing something and not going overboard.

A great way to understand what you should be doing benching in a pl style is this, when you lower the bar squeeze the bar apart, but slowly start turning your palms towards your pinky, this should help you tuck your elbows toward your sides at the rigth pace, Now when you start pushing the bar back up you squeeze the bar still apart but start turning your palms towards your forefinger, this again should help you flare your elbows to the side at the rigth pace, because at the lockout you have more power when your elbows are flared out, at this point it is safe too. Do you get what i mean?

Yes bro i arch my back, and place the balls of my feet on the ground, squeeze the bench with my thigs(everybody does not do this, but i like it) and lower the bar to my upper abdomen and push with the balls of my feet on the ground when i start lifting the bar back up(note your arse should not rise from the bench). When i was thougth to do this properly i gained 15kg in my bench in one training session, NO JOKE!!!!

Always try and rip the bar apart, this will help you keep your shoulder blades together and the right posture through the lift, also when you lower the bar, squeeze your back together and pull the bar down with your back(think off it as a spring), and once you start pushing the bar back up you flex your whole backmuscles and watch it explode the bar from your chest! This is why big benchers have big backs, my coach use to say that the bench is mainly triceps and back when done rigth.

Thats all really hard to explain but i hope you can understand some of it!

P.S. Benching is great and very macho, but the squat and dead are where its at really

[mikea]

One more thing i forgot to add is, that when you take the bar of the rack, before you start lowering it, hold it for a sec and let the weigth of the bar sink down by again pulling your shoulder blades together, your shoulders will drop somewhat also. Now where your shoulders are now they remain there until you rack the weigth again. A lot of people lock the weigth with pushing the shoulders up, DC call this a delt presser and it will in time lead to injury.

The whole thing about sinking the bar down, is about getting the best lifting posture possible, it also helps to get a higher arch on the back and shortens the rom of the movement.

Sorry btw not mean to patronize you if you already know all this, just trying my best to help

[Dlove]

Sorry btw not mean to patronize you if you already know all this, just trying my best to help[/QUOTE]



Not at all brother, those last two posts were the best ive ever read on this site or the entire internet for that matter for increasing bench strength. As the boys down in the city say That Whats Up! I read the westside 10 tips to increasing your bench several yrs. back it did not go into detail enough like you just did. I like how you mentioned about turning the pinky out while gripping the bar like you want to rip it to shreds.
Weighlifting for me is like carck for a crack addict i really want to go back and hit that bench rthe right way right now. I was listening to Phil P. strongman he says he loses sleep anticipating his training and comp's, lol.

You advice is money in the bank bigdog!

[Dlove]

Had a scare this morning. It's been a few days givin it to the ole lady and almost torn my side delt somehow, lol. Luckily it's feeling a little better but im gonna throw some tiger balm on it before the gym. How freakin embarrasing and man that makes you feel old gettin injured in the sac, lol.
Makin up for it now with a late breakfast, lean ground round patties, 4 free range eggs, bannana,bowl of cinnamom chex, lol im out of whole grains, glass of superfoods and black coffee it was a late night but finally slept like a baby thanx to two glasses of italian rose wine and a couple ativan. I dont like resorting to that but i hate lookin at the ceiling all night and haven't slept good in a while and it makes me edgey and weaker. Needless to say i slept like an angel and after this breakfast will feel even more energized.
Knees are still bothering me a little but nothin to major. Im thinkin of just widening my stance little more and keep the toes pointing out. Not sure bout DB rows if the lower back will allow it today so im gonna look at the machines at the new gym and see if i got sseething there. The Kentucky Derby is on today and i need to somehow step up the pace cause i wanna go to the river and pull-out some rainbow trout for dinner. The local hatchery just stocke 1,500 so fishin for trout is a lot easier now.

[mikea]

LOL!

Start using box squats and sit back so that your shins stay in 90degree angle to your knees.

Are you sitting down or back when you squat?

[Dlove]

Good ? mike you know when pullinbig was on here he was gonna help me a little if i could video some of my lifts and send them to him. I can get my chic to record a little 30 second clip on my phone but i dunno how to post the video. It's also pretty dark in the power room at the gym. I was actually thinkin about lately if i can somehow record a little and let you look at it. After meeting some people at the comp i went too and chattin with you the importance of good form definitetly pans out to be as important as good food.
To finally answer your ?, lol. PB always was telling me to really stick your fanny out when you squat and when i do this it's hard to squat sitting down more sitting back.
We got a nice box i just noticed at the gym. The times when i was doing them before i would sit down on the preacher then power up. Maybe theres a good clip on here to watch real quick before i hit it? So id say im still pretty new to box squats.
So you should sit back with ass out mike?

[leanbody]

Originally Posted by Dlove

Being all blown up doesn't impress me as much as being hard and strong now.

Yeah maybe 'cause you're already a fukkin beast! LOL

Great log dude - really enjoyed the banter between u & Mike about the bench press - I'm thinking I want to switch up my bench form from BB to PL. Board presses are interesting too - how thick is your board?

GTG but thanks for posting it all up - really a great read and gets me psyched for my workouts! Just gotta pack on about 45 lbs to catch up w/ u - maybe by summer ;-)

BTW - the Westside Training site has some great links to you tube vid of box squats - they all seem to stick their ass way out at the bottom! i just strated doing them myself and am really diggin it!

later Beast!

[mikea]

Think of the way you sit on the toilet bowl, well thats the way you should squat also, sit back not down. That keeps the weigth on the muscles and away from the knees.

Look at this:

http://www.gometal.com/pImg/ano_box_squat.JPG

Do you understand why the weigth is not su much on the knees with that form?

P.S. That guy is Ano Turtiainen, my personal PL hero, a great guy and has helped me a lot when i was training at hes gym, yeah hes pretty strong too with a 400kg dead and 500kg squat

[mikea]

Check this guy out:

METAL Sport & Wear - [ GOMETAL.COM ]

Cant really stress what a nice guy he is!

[Dlove]

[QUOTE=leanbody;2092853]Yeah
Board presses are interesting too - how thick is your board?


The 2 board is 3 inches lean b.

[Dlove]

O.k. 8 plates on each side, lol, nice! It looks like im doin them right as far as ass out and sitting back. I was beginning to wonder if my stance was to far out but man definitely not after lookin at the heavyweights again. Im thinkin im just gonna go as wide as the rack will allow that should be about how it looks in the monsters pic up there. Goin wider seems to help me load up more weight so this oughta be interesting next week. Ive been noticing something mike. Looks like heavy squatters have huge upper bodys and heavy pullers have insainely big legs? Today wasn't good by the way.

[Dlove]

Well yesterdays training wasn't the best my lower body was just toast from earlier in the week. Im sure ill adjust as the weeks progress and I get back in the groove. Tried to do 4 warm-ups then 3-4 working sets at 10 I wanted to do 12-15 but I cant stand that rep range. Shit I cant stand 8-10 reps but went with advice and stayed high with 80% ME. Then did 4 sets of 10 pull-threws. I tried different ways back parralel to the floor and back 45degree. Ill report and say back 45degree was targeting my hammys more. Took a nice wide stance on both. Then hit 4 sets of one hand cable rows on the low pulley, ive always liked these they went well. Pens were playing the Caps so I spent 20 min of the last 3rd quarter watchin the game on the treadmill moderate walk 3.5 on 5.0 incline. Hit some abs then done. Diet was good yesterday finally got some salmon in, great chicken stir frye dish but no trout fishin very upset about that so im gonna hopefully get to the cove today and keep my fingers crossed for a wall-eye their amazing tastes like butter.

Today will be 40 minutes low impact cardio after 5-10 in the stretching room. Then off tommorow and hopefully feelin strong for board presses day after.

[Dlove]

Oh yeah had a little pain in upper thigh so I hit it with the magic stick after workout. This thing is not for the faint at heart it fuckin burns big-time but you guys might wanna get one for this program. It's called Capzasin active ingredient is capsacin amazing for muscle strains woke up today and pain was gone like usuall. DO NOT get this shit on your hands and rub your eyes or even worse take a piss your dick will feel like it's in an oven, lol.