DSM's 2010 Transformation

Re:DSM's 2010 Transformation (DSM)

Tue, 05 Apr 2011 10:25:15 GMT

Nope not bouncing. I did lay off deads for a little while but back at it now.

Ive started a new split a few weeks back and its sick. Got me feeling full all the time and I've seen awesome increases everywhere. Next summer I do plan on doing my first Bodybuilding show and wanna come in hard around 220 ish which at this rate I'd have to walk around with 230-240... yikes. Most likely will walk around with 220-230 tho. I'll get there for sure. Been playing catch up with my legs and its coming along pretty damn well but still got work to do to match my upper body from back in the old days of being a douche bag lol. Legs are getting pretty damn strong tho. 2 weeks ago I free squated 405 for 10. I've hit 6 plates on each side of the smith machine for 2 reps and 5 plates on each side for multiple sets of 5. Been Doing lots of lunges and split squats and with good weather right around the corner, I hope to be doing lunges Ronnie Coleman style in the parking lot or alley next to us.

Re:DSM's 2010 Transformation (leeman)

Thu, 10 Mar 2011 09:01:19 GMT

if youre not bouncing 465 on the deadlift, id say youre looking nearer 500 for a 1RM
good work

Re:DSM's 2010 Transformation (DSM)

Thu, 10 Mar 2011 07:13:20 GMT

I'm back!! Took another little hiatus from the site. Idk why.. but as always, I kept up with my training and boy have things changed. Up a few lbs in weight, stonger, just as lean and my training style is a bit different.

So I'm weighing in at about 197-198 and fighting my ass off to try and pass 200. Its getting to be damn hard. I'm gonna try and pick up my protein intake quite a bit and maybe include a little dirtier eating (big fat ass burritos and mcdonalds for all you jealous guys lol)

I've laid off deads quite as frequent lately. Need to get back on that but I'm pulling right under 500. Squatting 430 and bench press is sitting just over 300 putting me in a new club! 1200+ I recently figured out a secret to my squats and watched my weight jump every since " />

I recently also picked up a new lifting partner. He's enormous and strong lol and trains a bit differently. He will also be competing in Missouri BB show this summer. Weighs in at upper 240's and not a fat guy. We've kinda combined styles but for the most part. But regardless, we're moving some big weight around. Feels good and I'm on a new split that has me hitting everything more frequently

Re:DSM's 2010 Transformation (DSM)

Thu, 30 Dec 2010 08:27:21 GMT

Back at it this week doing some random work. Alot of 10 x 10 with upper body trying to keep too much weight off my elbow and shoulder for now. Been giving me some problem but I know what movements to stay away from. Just waiting for it to get better.

Monday: chest/Tri (you go/I go)
10x10 DB FLat bench - 75 lbs
10 x 10 Cables pushdowns - 70 lbs

Tuesday: Quads (couldnt fit in full leg day. time.... still kept a you go/I go rest interval)
5x5 smith squats - 325 x 5, 345 x 5, 365 x 5, 385 x 5, 405 x 5 (not hard, not easy. Wanna get used to pushing more weight. Stabilizing in normal squats is definitely a downfall for me)
3 x 20 back squats - 225 x 20 x 3 sets (gassed and winded as ****. got a little light headed after these)
3 x 10 stationary lunges - 135 x 10 ea. leg x 3 sets
3 x 10 Leg Extensions - 165 x 10 x 3

This night... I got out of my car and cramped. Couldnt walk for about 3 minutes. Couldnt move. Holy ****

Wednesday: back (you go/I go)
3 x 5 Bent over row - 225 x 5, 235 x 5, 245 x 5
10 x 10 Lat pull - 180 lbs
4 x 8 Incline Bench DB Row - 60 lbs (arms were shot but manages to focus on back squeeze still)

Today is supposed to be hamstrings but my glutes are still hurting. I think I'll be fine tho. Probably RDL's, Glute ham raises, and leg curls.... hmmm and hyper Extensions!! duh

Re:DSM's 2010 Transformation (DSM)

Wed, 22 Dec 2010 13:22:30 GMT

taking a week off and letting shoulders and elbows rest back up. Will come back next week with maxes probably. This week is pretty much cardio and abs. I need the ab work bad!

Re:DSM's 2010 Transformation (DSM)

Sat, 18 Dec 2010 12:14:00 GMT

I took Photos this morning and will be posting them as soon as I can. As far as I know, I'm still weighing 193. Haven't weighed myself for a few days now.

Re:DSM's 2010 Transformation (DSM)

Fri, 17 Dec 2010 19:29:08 GMT

Shoulders tonight. Not a great workout for me. Did a little bit and then basically went easy trying to get a pump because my tendons in my elbows and shoulders are feeling shot. They've taken alot of heavy pounding over the last 4 weeks that they're not used to. A week off will probably do me good. I'll be pissy as hell next week for sure tho. Probably have a couple cardio days tho
Edit: forgot to mention I did 3 x 5 squats before shoulders.
squats: 235 x 5, 255 x 5, 275 x 3

Re:DSM's 2010 Transformation (DSM)

Thu, 16 Dec 2010 13:28:58 GMT

Barbell complex warming up

Cosgrove complex.

Deadlift
RDL
BO Row
Power Clean
Front squat
Push Press
Back Squat
good morning

5 sets of 6 reps ea. w/ 75 lbs. 90 sec rest intervals

Box jumps
abs

Re:DSM's 2010 Transformation (DSM)

Wed, 15 Dec 2010 21:15:20 GMT

8:30 pm

Lat pulls: 300 x 2, 310 x 2, 325 x 2, 330 x 2, 335 x 2, 345 x 3 assisted
Incline Db row: 65 x 10, 75 x 8, 85 x 7
Lat pulls: 270 x 10, 285 x 8, 300 x 3 + 3 assisted
Straight arm pulldown: 75 x 10, 90 x 10, 90 x 8 (dropped weight) 75 x 4
2 arm cable curls: 60 x 10, 70 x 10, 70 x 10
Incline concentration curls: 50 x 10, 40 x 10, 40 x 10
1 arm Db concentration curls: 15 x 10, 15 x 10, 15 x 10

Re:DSM's 2010 Transformation (DSM)

Wed, 15 Dec 2010 12:09:57 GMT

Weight: 193
1:30 pm
Sumo Deadlift: warm up - 135 x 15, 225 x 10, 315 x 5, 405 x 2. Working - 465 x 3

Was going for a set of 5 but damn it was heavy haha. Its still 20 lbs heavier than last I lifted deadlift for 1 rep " />

Just a rough guess based off of recent big 3 lifts, but I'd say my total is just under 1200 now.
Deadlift: 465 x 3 ~ 480
Bench: (see chest day from previous monday) ~ 305
Squat: 365 x 5 (with room to spare) ~ 390

= approximately 1175. I plan to break 1200 just from deadlift and squat in the next few weeks.

tonights working is back/bi's. Will post later or tomorrow

Re:DSM's 2010 Transformation (DSM)

Mon, 13 Dec 2010 22:35:36 GMT

Hit squats today and chest/tri's tonight. Everything is still going up somewhat dramatically.

8:30 pm

Bench - 265x 2, 275 x 2, 285 x 2, 295x 1 + 1 assisted, 285 x 2, 290 x 2
Incline - 255 x 2, 2 x 260 x 2, 265 x 1 +1, 265 x 1+1, 255 x 2, 255 x 2
Incline fly - 50 x 10, 55 x 8, 60 x 8
Pec deck crossover fly - 180 x 10, 190 x 10, 200 x 10
Oh tri ext - 100 x 10, 105 x 8, 115 x 7
Tricep pushdown - 90 x 10, 100 x 9, 90 x 10
Single arm rev grip pushdown - 40 x 10, 40 x 10, 40 x 10

Bench went great tonight but when I tried 295 I hit the rack on the way up and it totally ****ed with my head and I lost my focus. Coulda got 2 but it was probably still too heavy to finish out all my sets anyway. Idk WTF happened on incline. Those first reps with 265 seemed so easy and then I just pressed weird on the second reps and couldnt get it... Pissed me off so I went back to 255 and it was a breeze.... Agh. All the other lifts went well and went up except for cable pushdowns. Idk why I can't get those up. I guess cuz I hit oh tri press so hard before I suppose. Overall I'm really happy with all these still. I think my we agreed we'll go 1 more week on 6 x 2 next week since weve both been seeing great gains from week to week. This is by far the strongest I've ever been

Re:DSM's 2010 Transformation (DSM)

Mon, 13 Dec 2010 22:22:49 GMT

Yeah I've got some leg pics that I took last week but been wanting to hold out possibly another week or so because I haven't got to hit them heavy for the last couple weeks and now back at it again. No I've never taken a squat vid but I have taken my deadlift at 445. It's probably higher now but I'll get some of those soon too. Another deadlift and new squat

Re:DSM's 2010 Transformation (Neutralyze)

Mon, 13 Dec 2010 10:58:30 GMT

any new pics of legs since your progress? have you ever taken a squat video?

Re:DSM's 2010 Transformation (DSM)

Mon, 13 Dec 2010 09:50:00 GMT

12:00 pm
Squats: Warm up - 135 x 15, 225 x 10, 315 x 5. Working - 345 x 5, 355 x 5, 365 x 5

Felt Great to hit heavy squats again. Took a couple weeks off due to lower back tightness

Re:DSM's 2010 Transformation (DSM)

Mon, 13 Dec 2010 08:42:51 GMT

Wednesday last week: Back/Bi's
Friday last week: shoulders
Last night: complex/Box jumps/ Abs

Re:DSM's 2010 Transformation (DSM)

Tue, 07 Dec 2010 09:06:23 GMT

Last night

Flat Bench: 260 x 2, 265 x 2, 270 x 2, 275 x 2, 275 x 2, 275 x 1 +1 assisted
Incline Press: 245 x 2, 245 x 2, 250 x 2, 250 x 2, 255 x 2, 260 x 2
Explosive side to side pushups: 3 x 20 (10 ea. side. you go, i go)
Explosive In and Out Pushups: 3 x 20 (10 ea. you go I go)
Speed pushups: 3 x 30 seconds (you go i go)
Outward Skull crushers: 60 x 10, 70 x 10, 80 x 10
Triangle Pushdowns: 80 x 10, 90 x 10, 90 x 10
Concentrated DB Kickbacks: 3 x 10 @ 15 lbs

Re:DSM's 2010 Transformation (DSM)

Fri, 03 Dec 2010 18:34:53 GMT

thehardway

Have you ever tried adding push presses, to get you past the sticking point, for a little while, or OH presses one workout, push presses the next... ir at the end of working sets... push out a few, past what you can do strict...

Not a great habit to get into in perpetuity... but it can help get you used to having heavier weight above your head... while you concentrate on the sticking point of your OH presses, somewhere else in your routine..

Good Idea! I didnt even think about that. Wait, well I did my OH Presses with a fairly wide grip (Pinky on the ring) and thats just super uncomfortable to bring that wide of a grip down all the way to your chest. I suppose I could bring the grip in just for the push presses when I fatigue though. thanks thw.

Tuesday: Legs (still sore from it)
Wednesday: Back/Bi's (not my best workout. Lack of motivation/aggravating congestion ****/pissed in general this night)

tonight: shoulders

Seated DB Military: 75 x 2, 80 x 2, 85 x 2, 90 x 2, 95 x 2, 100 x 1 +1 assisted
Arnold Press: 5x5 @ 60 lbs (60 sec rest interval and got'em all)
Standing OH Press: 5x5 @ 115 (60 sec rest interval and missed 1 rep on set 5)
Single arm Lateral Raise: 30 x 8, 35 x 6, 40 x 5
Front Raises: 60 x 8, 70 x 6, 70 x 6

Been thinking about taking a rest week from all the fatigue I've had these last few days but I had a redline before tonights workout and felt amazing. Maybe I wont. We'll see how rested I get this weekend and how I feel monday

Re:DSM's 2010 Transformation (thehardway)

Tue, 30 Nov 2010 09:08:55 GMT

Have you ever tried adding push presses, to get you past the sticking point, for a little while, or OH presses one workout, push presses the next... ir at the end of working sets... push out a few, past what you can do strict...

Not a great habit to get into in perpetuity... but it can help get you used to having heavier weight above your head... while you concentrate on the sticking point of your OH presses, somewhere else in your routine..

Re:DSM's 2010 Transformation (DSM)

Tue, 30 Nov 2010 08:47:59 GMT

Last night

Bench Press: 255 x 2, 260 x 2, 265 x 2, 265 x 2, 265 x 2, 265 x 2
Incline: 235 x 2, 235 x 2, 240 x 2, 245 x 2, 250 x 2, 255 x 2
Incline Fly: 50 x 10, 55 x 8, 60 x 6
Single Arm Pec Deck: 190 x 10 x 3 sets (focused on full crossover and squeeze)
DB OH Tri Ext: 100 x 12, 105 x 9, 110 x 7
Cable Tri Pushdown: 100 x 10 (rough), 90 x 10, 90 x 10
Rev Grip Tri Pushdown: 60 x 10, 60 x 10, 60 x 10

Re:DSM's 2010 Transformation (DSM)

Fri, 26 Nov 2010 16:59:56 GMT

Today: I'm getting beyond aggravated with my oh presses. Its the only ****ing movement I cant get to move up in weight. My shoulders, back, chest and everything else has been getting stronger and I can't move up in my standing oh press.... Pissing me off. I've never been able to move up in it. Guess I should stop doing standing and see if seated will make a difference.

Shoulders/squats

1:30 pm
OH Press: 135 x 10 (tuff!) , 145 x 8..... bull****!!! and then I quit and moved on to something else.
Dumbbell military: 60 x 10, 65 x 8, 70 x 6 (rested a little longer and then...) 75 x 11
Arnold Press: 50 x 10, 50 x 8, 55 x 7
Lateral Raises: 25 x 10, 30 x 8, 30 x 8
Front Raises: 40 x 10, 50 x 8, 60 x 6

6:00 pm
Power Cleans: 185 x 2, 205 x 2, 225 x 2, 225 x 2, 225 x 2, 225 x 2
Squats: 275 x 5 (WU), 295 x 1, 315 x 1, 335 x 1, 355 x 1, 365 x 1