PDA

View Full Version : My 2008 Prep



Pages : [1] 2

DaveK
03-05-08, 9:31 pm
Well my brothers and sisters here I go again. My second season back after a lengthy hiatus and this year I journey into a place I have never been before; the national stage!! As I sit here eating a bowl of tilapia, yam and green beans (one of countless yet to come) I am contiplating my motivations or maybe...my fears. I am very greatful to have made it this far but the fire in my iron soul is raging hotter and more intense than every before. What is motivating me this year? What is my fear?...

Is it that battle within myself to be the absolute best that I can be? Is it Vinny looking big as a house at the Arnold? Maybe that 0 carb shit really is the way to go!! Maybe BigAnt really is going to do the Masters Nat's and is just holding out?! Or maybe it's the countless other freaks that I have yet to meet that will step on stage in Pittsburgh in the best shape of their lives on July 18, 2008!! Whatever it is it has got to push me like I've never been pushed before! I gotta get my freakin ass out of bed!!!!

My brothers and sisters, here is my journey. We've all been there. Whether it is on the bodybuilding stage or some other journey on which our lives may take us. I am humbled to be a part of this forum and to share it with you...

I start my prep at 245 and not too sloppy. A big thanks to Universal and the BigAnt drink, which made for a great rebound and off-season. I feel a step ahead of my condition this time last year. Another big thanks to my mentor and long time friend Greg Long and my cousin Tim whose guidence once again will make the difference. Goal: 205 - 210. About 8+ pounds heavier than last year.

Here we go...03/05/2008...19 weeks out UGH! I see no light....

Food - Cut all junk/cheats. Protein 350 - 400 (chicken, turkey, fish, gnd beef), Carbs 500 -800 (oats, yams, rice, RG), Fats 50 - 75 (nuts, avacado, flax), Water 1 gal.

7am - Meal 1: 12 EW's & 1 cup oats w/ 2 Equal, coffee
9am: Pre WO: 1 scp Shock & 1 tbs EAA
9:30am: Train - BigAnt drink
11am: Post WO: 3 scps Torrent & 1 tbs BCAA
12:30 - Meal 2: 8 oz chicken, 10 oz basmati rice & green beans
3pm - Meal 3: 4 scps Real Gains in water
5:30 - Meal 4: 8 oz tilapia, 4 oz yam & green beans
8pm - Meal 5: 8 oz ground beef, 4 oz yam, green beans
10pm - Meal 6: 4 scps Real Gains

Will cut Real Gains and begin to cycle carbs at week 16. Replacing RG with lower cal/carb powder.

Training

Cardio 5:30am: 30 min treadmill at 3.5 on an empty stomach

9:30: Abs/Arms

Ab machine: 2x50
Crunch: 2x50
Twist: 2x50

Triceps

Rope pushdowns: 2 WU's. 3x15,12, dropset to 15
Close grip bench: 3x15,12, dropset to 15
Hammer Strength dip: 3x15,12, dropset to 15
Overhead cable exts: 3x15,12, dropset to 15
Flexolate cable pushdowns: 3x15,12, dropset to 15

Biceps

DB concentration curls: 3x15,12,10
Standing DB curls: 3x15,12, dropset to 15
Standing cable reverse curls: 3x15,12, dropset to 15
Hammer Strength preachers: 3x15,12, dropset to 15

Forearms: DB wrist curls: 2x15

McFly
03-05-08, 9:41 pm
ahh i got in on this one from the beginning....looks like its going to be good one.

DaveK
03-05-08, 9:54 pm
Thanks. Should be fun!


ahh i got in on this one from the beginning....looks like its going to be good one.

DaveK
03-06-08, 9:30 pm
We've all been there week in week out. Here was my day in hell. Focused on Hams today.

5 minute WU on Life Cycle

Hamtractor: 4x20, 2x15 60 sec stretch in between sets
Standing leg curl: 2x15, 1x12, 1x15 60 sec stretch in between sets
Lying leg curl: 3x20, 2x12, 1x10 drop another 10 Stretch in between sets

Abductor: 2x15
Aductor: 2x15
60 sec stretch
Ass Kickers: 2x15

Leg Extensions: 3x20, 3x15 hold 5 sec for five each of last 3 sets 60 sec stretch in between
Leg Press: 2x15
Power Squat: 2x15
Walking lunges w/Zane Leg Blaster: 4x15

80 Minutes - GASED!

Diet: Same as 3/5 except I swiched my beef and chicken meal. Rice with beef after training and yam with the chicken.

Just finished watching a little bit of Cutler's "Jay to Z" video that I got at the Arnold. 2 more meals and off to la la land. Rest day tomorrow!

Peace

Lowdown5
03-06-08, 10:42 pm
Ant says nothing but good things about you Dave so I will be here backing you 100%! You can do this!

DaveK
03-06-08, 10:58 pm
Thanks Brother! No one knows like those who've been there!!!


Ant says nothing but good things about you Dave so I will be here backing you 100%! You can do this!

Lowdown5
03-06-08, 11:00 pm
Thanks Brother! No one knows like those who've been there!!!


Got your back all the way Dave, I know that you will make a huge impact on the stage!

DaveK
03-06-08, 11:01 pm
Any advice, critiques, suggestions are more than welcome!


Ant says nothing but good things about you Dave so I will be here backing you 100%! You can do this!

Lowdown5
03-06-08, 11:02 pm
Any advice, critiques, suggestions are more than welcome!

Listen to those who know, stay consistent. Put your faith in your ability to do this. Focus, but most of all enjoy it.

BigAnt
03-06-08, 11:12 pm
You got a great support team behind you, and the fire is up your a$$ to win...you control it Dave...I will sit out the Master Nat's this year---let you & Vinny battle for the Over All...

I know how you train-diet-live-work---nothng but 110% doing it right or don't do it at all!...

Greg is the Man--with him in your corner and your dedication-discipline-desire and your family as a rock...it comes down to (you all know what is coming out now)

HOW BAD DO YOU WANT IT?

Will be checking in on ya and hopefully we can bang out workouts once a week together...who knows, I might decide last minute to push you and Vinny for the win!

Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm 19 weeks! LOL

Legs at my house this Sunday---got grilled Salmon/Chicken/rice/veggies/salad and dessert if you can eat it---& TOMATO PIE...

Might have some (secret) Aninmal guys stopping in...

Ricky P
03-06-08, 11:13 pm
If you got Big Ant and my man John backing you, you got me behind you too Dave. Start strong and finish even stronger! We're with you buddy, give 'em hell.

BigAnt
03-06-08, 11:14 pm
Any advice, critiques, suggestions are more than welcome!
---------------------------------------------------------------------------------------
TRAIN HARD AND SMART, STAY TO YOUR GAME PLAN, NO UTTER DISMAY AND KEEP THAT BALANCE IN YOUR LIFE...

Maccabee
03-06-08, 11:19 pm
Oh this is gonna be awesome to follow...I know I am going to learn a lot. Remember bro...No Mercy. Good luck.

Pizzalamp
03-06-08, 11:23 pm
subbed!

DaveK
03-07-08, 2:09 pm
Thanks BigAnt!! I will definitly be there. I have to do back though. Deb is going to try to make it. My daughter has to get back to college.


You got a great support team behind you, and the fire is up your a$$ to win...you control it Dave...I will sit out the Master Nat's this year---let you & Vinny battle for the Over All...

I know how you train-diet-live-work---nothng but 110% doing it right or don't do it at all!...

Greg is the Man--with him in your corner and your dedication-discipline-desire and your family as a rock...it comes down to (you all know what is coming out now)

HOW BAD DO YOU WANT IT?

Will be checking in on ya and hopefully we can bang out workouts once a week together...who knows, I might decide last minute to push you and Vinny for the win!

Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm 19 weeks! LOL

Legs at my house this Sunday---got grilled Salmon/Chicken/rice/veggies/salad and dessert if you can eat it---& TOMATO PIE...

Might have some (secret) Aninmal guys stopping in...

DaveK
03-07-08, 2:13 pm
I am truely humbled and, amped out the ass! Thanks to everyone!!

DaveK
03-07-08, 8:33 pm
Off day today. Up at 7 to make food. Work 1-9.

7am: Meal 1 - Real Gains
9:30: Meal 2 - 12 EW's, 1 cup oats, 2 pieces dry Ezekiel bread, coffee
12:00: Meal 3 - 10 oz beef, 10 oz Basmati rice
2:30: Meal 4 - 8 oz chicken, 10 oz Basmati rice
5:30: Meal 5 - 8 oz tilapia, 6 oz yam
8:00: Meal 6 - 8 oz chicken, 6 oz yam
10:00: Meal 7 - Real Gains

Watched a bunch of Animal videos on YouTube to get fired up for chest tomorrow. Tweaked my left pec a bit in Columbus last Saturday so I'm gonna try to go "easy". Feels pretty good right now though. Chest in the am!

Peace

Lowdown5
03-07-08, 9:12 pm
Enjoy the off day Dave, and be careful with that pec.

18plusarms
03-08-08, 1:38 pm
hey
good luck with your prep. I sure we will meet one day maybe over ants . I have another year before master nats. I wouldnt be suprised if ant changed his mind.

Tim

Hollow
03-08-08, 1:44 pm
I'm subbed...wish you the best on your journey!

DaveK
03-08-08, 11:06 pm
Little more sleep this AM. Up at 07:30 for Chest/Calves.

08:00 - 1 scp EEAA, 1 scp Shock, Animal Pump...off to the gym
08:30 - Chest. BigAnt drink during workout.

WU shoulder girdle completely
WU seated chest press 3x15
Incline Hammer Strength: 1x20 WU, 3x15,12,10 @ 2,3 wheels, 3+25
Flat DB bench: 50x15, 75x15, 100x12, 125x10 drop - 100x5, 75x5, 50 to fail.
Decline fly: 40x15, 50x12, 60x10
Inc. Smith BP: 135x15, 185x12, 225x10, 275x10 drop - 225 to fail, 135 to fail

Seated Calf raises: 6x15. Hold for 15 count at the end of each set.

10:30: 3 scp Torrent, 1 scp BCAA
11:30: 12 EW's, 1 cup Oats, 2 pieces Ezekiel bread
2:00: 8 oz grd beef, 10 oz Basmati rice
16:00: 40 gm protein drink
18:00: 8 oz tilapia, 6 oz yam
20:00: 8 oz chicken, 10 oz Basmati rice, green beans
10:00: Real Gains

Pec felt pretty good. Little tight.

Peace

Lowdown5
03-08-08, 11:09 pm
Great day Dave, keep that momentum up.

ChandlerXJ
03-08-08, 11:25 pm
What show is this for dave? I feel you on the prep! first week sucks! keep it going!

Stovall
03-08-08, 11:32 pm
Man this is already looking good. Good luck on the up coming weeks.

DaveK
03-09-08, 10:37 am
Thanks! Masters Nats in July for sure and probably one or two others. I'll try and do a warm up right before the nats cause I can never seem to hit it the first time out.


What show is this for dave? I feel you on the prep! first week sucks! keep it going!

Lowdown5
03-09-08, 10:39 am
Dave,

If you don't mind sharing, what is your off season training and diet like?

DaveK
03-09-08, 11:16 am
I've always been a volume guy but in the off season I try and reduce my sets/reps a bit and lengthen the time in between. I love to go heavy so I go as heavy as I can with all basic movements (rows, presses, deads, squats are always a staple). A 4 day a week split has always worked well. I actually stay as heavy as I can right up to the show in order to maintain size. The older I get though I feel that line between training heavy and injury getting thinner and thinner!

This year Greg had me actually push my reps up a bit but kept it heavy - 10, 15 to 20's sometimes more and drop sets. # of sets were lowered a bit. We're going to run this all the way through with a 3/1 2/1 split. We're hoping that by staying heavy with higher reps I'll come in a bit fuller. Our goal each day is to get as much blood in the belly as possible. The only difference is we're doing it with heavier weight. I'll definitly go back to the 4 day split next off season.

During the off season I bump my carbs to around 800 to 1000 and get rid of most fish, replacing it with all chicken, turkey and beef (1 beef/day). My wife says I grow gills during prep! Carbs are always oats, yams, rice and Ezekiel bread. I eat more basmati rice in the off season; dumping it completely at around 8 weeks. I dump the Ez bread at around 12 - 14 weeks. I try and stay clean during the off season starting a couple weeks after my last show of the year (Christmas and Thanksgiving not included). Then I have a cheat meal or 2 on weekends only. Prep usually starts at 16 - 20 and I ease into it.

I hate cardio but I try to do at least 30 minutes twice a week during the off season.


Dave,

If you don't mind sharing, what is your off season training and diet like?

DaveK
03-09-08, 9:26 pm
Trained with some Animals at BigAnt's house. I did back they did legs. Great atmosphere! Big Al and BigAnt lookin freakin HUGE!!! Dinner afterwards. Chicken, fish, pasta and green salads, grilled veg. What a deal!!! Took a pic next to Big Al and BigAnt at the end of the night. Looked like I was getting ready for the Junior Mr. Kokomo!!!!

Pulldowns: 2 WU. 3 wide grip 3 reverse grip to front. 150x15, 180x12, 220x8 drop 180x6, 150x6, 100 to fail.
T-bar rows: 3x15,12,10 drop 10 drop 10. Up to 4 plates & 2 quarters drop to 2 plates, 2 quarters.
Wide grip on same row: 3x15,12,10 to 4 plates, 2 quarters
Pullovers: 3x15 @ 150

Abs: 100 leg raises.

Food

Meal 1: 12 EW's, 1 cup oats, 2 slice dry Ez bread
Meal 2: 8oz chicken, 10 oz basmati rice, green bean
Meal 3: Pre, Intra and post WO drinks
Meal 4: Chicken, pasta salad, green salad, Diet Coke, water.
Meal 5: 8 oz tilapia, 6 oz yam, green bean
Meal 6: Real Gains

Bed!!

Peace brothers.........

Lowdown5
03-09-08, 9:31 pm
Great day Dave, you have to post the pics!

Hollow
03-09-08, 9:33 pm
Great day Dave, you have to post the pics!

X2!

BigAnt
03-09-08, 10:34 pm
Trained with some Animals at BigAnt's house. I did back they did legs. Great atmosphere! Big Al and BigAnt lookin freakin HUGE!!! Dinner afterwards. Chicken, fish, pasta and green salads, grilled veg. What a deal!!! Took a pic next to Big Al and BigAnt at the end of the night. Looked like I was getting ready for the Junior Mr. Kokomo!!!!

Pulldowns: 2 WU. 3 wide grip 3 reverse grip to front. 150x15, 180x12, 220x8 drop 180x6, 150x6, 100 to fail.
T-bar rows: 3x15,12,10 drop 10 drop 10. Up to 4 plates & 2 quarters drop to 2 plates, 2 quarters.
Wide grip on same row: 3x15,12,10 to 4 plates, 2 quarters
Pullovers: 3x15 @ 150

Abs: 100 leg raises.

Food

Meal 1: 12 EW's, 1 cup oats, 2 slice dry Ez bread
Meal 2: 8oz chicken, 10 oz basmati rice, green bean
Meal 3: Pre, Intra and post WO drinks
Meal 4: Chicken, pasta salad, green salad, Diet Coke, water.
Meal 5: 8 oz tilapia, 6 oz yam, green bean
Meal 6: Real Gains

Bed!!

Peace brothers.........

------------------------------------------------------------------------------------

Was great having you over...how did you like the pull over machine?

DaveK
03-09-08, 10:53 pm
------------------------------------------------------------------------------------

Was great having you over...how did you like the pull over machine?


Love it. Did it the last time I was there. Feel it front lat towards serratus and up. Ferrigno pulldown has a nice stroke too. Thanks again!!

BigAnt
03-09-08, 11:02 pm
Love it. Did it the last time I was there. Feel it front lat towards serratus and up. Ferrigno pulldown has a nice stroke too. Thanks again!!

---------------------------------------------------------------------------------------

the 2 second hold is what really makes it work!
damn you got some really good size to start shredding up---hello heavies!

DaveK
03-10-08, 11:25 pm
Trained in the dungeon called Greg Long's Gym today. Hammered delts! Greg took a quick look and is changing things up just a bit. Carbs at 800 is too high. We're dropping to 500 and holding that # for 3 weeks. We're also adding pasta (macaroni, no gravy BigAnt) to the total on Saturdays during these three weeks. 15 reps is going to be my minimum rep range from here on out. As heavy as I can go. Greg and Dennis are looking forward to hosting a gathering! 242 today.

6:30 - Meal 1: Real Gains (dropping RGs tomorrow or Wednesday. Switching to lower carb protein)
9:30 - Meal 2: 12 EW's, 1 cup oats
11:00 - Train at Long's. Pre, Intra and Post
2:00 - Meal 3: 8 oz ground beef, 8 oz basmati, green beans
4:30 - Meal 4: 8 oz chicken, 6 oz basmati, green beans
7:00 - Meal 5: 8 oz tilapia, 6 oz yam, green beans
10:00 - Meal 6: Real Gains

Delts/traps

WU shoulder girdle completely
Seated side laterals - 3 pull to back 3 to side x 15, 12, 10 @ 30, 40, 50 drop to fail
Rear laterals lying on bench - 3x15 @ 20, 30, 40 drop to fail
High cable rear laterals - 3x15 @ 50, 60, 70
Universal iso military press (old school baby) 6x15,15,12,10,8,6 drop 2x to fail @ 40,50,60,70,80,120,70,40
DB Shrugs - 3x20 @ 100,115,130,150 (10 up, 10 back)
Rear Shrugs on Universal - 3x20 @ 300
Nautilus Shrug Machine - The Best Ever!!! - 3x15 @ 40

Lowdown5
03-10-08, 11:32 pm
Great day Dave, looks like you have some great guidance.

Stovall
03-11-08, 9:57 pm
Nice numbers bro. Keep up the good work.

DaveK
03-11-08, 10:06 pm
Up at 6:30 to eat and off to my message therapist for 90 minutes of much needed deep tissue. If you don't do it I highly suggest it. It keeps the fibers pliable and less prone to injury. We all like to walk around with that tight pumped feeling but if the fibers are brittle that can spell injury. MT has tons of benefits. Check it out. I go at least once a month in addition to my chiro.

Diet the same as yesterday except I had two pieces of dry Ez bread with Meal 2. Work!! Sleep!! Arms tomorrow!! It's what we do brothers and sisters!!!

Peace

Lowdown5
03-11-08, 10:08 pm
Looking forward to tomorrows assault Dave.

DaveK
03-11-08, 10:09 pm
Greg is cutting my cardio during this hi rep session. We'll play it week by week after that. So no cardio for awhile. I won't miss it!

Lowdown5
03-11-08, 10:10 pm
Greg is cutting my cardio during this hi rep session. We'll play it week by week after that. So no cardio for awhile. I won't miss it!


LUCKY!!!

DaveK
03-11-08, 10:17 pm
WORD!!!!!!


LUCKY!!!

Lowdown5
03-11-08, 10:18 pm
WORD!!!!!!


LOL

naturalguy
03-11-08, 10:52 pm
Keep hitting it hard Dave. You were looking thick at BigAnt's house!

McFly
03-12-08, 11:23 am
Up at 6:30 to eat and off to my message therapist for 90 minutes of much needed deep tissue. If you don't do it I highly suggest it. It keeps the fibers pliable and less prone to injury. We all like to walk around with that tight pumped feeling but if the fibers are brittle that can spell injury. MT has tons of benefits. Check it out. I go at least once a month in addition to my chiro.

Diet the same as yesterday except I had two pieces of dry Ez bread with Meal 2. Work!! Sleep!! Arms tomorrow!! It's what we do brothers and sisters!!!

Peace

i've been getting weekly deep tissue for about two months or so....best investment i've made.

Stovall
03-12-08, 10:21 pm
I go to a massage therapist also. She happens to be my sister so I thankfully don't have to pay. Just invite her and her guy over for dinner sometimes. Worth every minute though.

Margi
03-12-08, 11:07 pm
You ROCK!!!

DaveK
03-13-08, 12:22 am
Meal 1: Real Gains
Meal 2: 12 EW's, 1 cup oats, 2 pieces of dry Ez bread
Meal 3: 8 oz tilapia, 8 oz basmati
Meal 4: Real Gains
Meal 5: 9 oz ground beef, 8 oz basmait, green peppers, onions
Meal 6: 8 oz chicken, 6 oz yam, green bean
Meal 7: Pre, Intra and post WO
BED

Abs

WU core completly

Ab Machine 2x25 @ 100, 2x25 @ 120
Hanging Leg Raises: 4x25
Crunches on ball: 2x25
Twists: 2x25

Tris

Close Grip Pushdowns: 3x25,20,15 @ 180, 210, 270 (three pully cable)
One Arm Pushdowns to side: 3x25,20,15 @ 75, 90, 120 (three pully cable)
Wide Grip Pushdowns: 3x25,20,15 @ 180, 210, 270 (three pully cable)
Incline Scull Crushers: 3x25,20,15 @ 85, 105, 125

Bis

Concentration Curls: 3x25,20,15 @ 20, 30, 40
EZ Bar Curls: 3x25,20,15 @ 85, 105, 125
DB Curls: 3x25,20,15 @ 30, 40, 50

Forearms

One Arm Wrist Curls: 2x20 @ 30

Am nursing a couple of nagging injuries that just happened yesterday (It was a bad day to say the least). Spoke with BigAnt earlier and we were talking about possibly taking the rest of the week off to heal. Took a power nap til 8:30 and felt pretty good when I got up so I decided to hit it. Will probably not train legs tomorrow. Seeing my doc on Friday. At least it's only my second week and not June or July. Don't want to create a bigger problem so we'll take it day by day.

Peace

BigAnt
03-13-08, 9:18 pm
Meal 1: Real Gains
Meal 2: 12 EW's, 1 cup oats, 2 pieces of dry Ez bread
Meal 3: 8 oz tilapia, 8 oz basmati
Meal 4: Real Gains
Meal 5: 9 oz ground beef, 8 oz basmait, green peppers, onions
Meal 6: 8 oz chicken, 6 oz yam, green bean
Meal 7: Pre, Intra and post WO
BED

Abs

WU core completly

Ab Machine 2x25 @ 100, 2x25 @ 120
Hanging Leg Raises: 4x25
Crunches on ball: 2x25
Twists: 2x25

Tris

Close Grip Pushdowns: 3x25,20,15 @ 180, 210, 270 (three pully cable)
One Arm Pushdowns to side: 3x25,20,15 @ 75, 90, 120 (three pully cable)
Wide Grip Pushdowns: 3x25,20,15 @ 180, 210, 270 (three pully cable)
Incline Scull Crushers: 3x25,20,15 @ 85, 105, 125

Bis

Concentration Curls: 3x25,20,15 @ 20, 30, 40
EZ Bar Curls: 3x25,20,15 @ 85, 105, 125
DB Curls: 3x25,20,15 @ 30, 40, 50

Forearms

One Arm Wrist Curls: 2x20 @ 30

Am nursing a couple of nagging injuries that just happened yesterday (It was a bad day to say the least). Spoke with BigAnt earlier and we were talking about possibly taking the rest of the week off to heal. Took a power nap til 8:30 and felt pretty good when I got up so I decided to hit it. Will probably not train legs tomorrow. Seeing my doc on Friday. At least it's only my second week and not June or July. Don't want to create a bigger problem so we'll take it day by day.

Peace

---------------------------------------------------------------------------------------

Dave;

You have plenty of time to give 110% for Master Nats...rest now when the body-mind needs it...Once we see the MRI report, we will develope a bullet proof plan!

A Red Robbin burger migth be calling you---!

Will check in with you by phone tomorrow...

DaveK
03-15-08, 7:17 pm
Two days rest did me good. Kept the diet the same but added an extra tilapia/yam meal to increase calories just a bit. Hit chest today. High reps are a bit of a bugger but I'm feeling pumped all the time, which is what Greg told me to expect. Also, metabolism is up a bit because I'm sweatin all the time. 238 this AM. Bye the Bye, forgot to add that I am also doin Animal Paks 2x a day and Aniaml Flex once a day. Took about a month but the Aniamal Flex is working tremendously!!

Up at 7:30: 1 scp Shock, 1 tbs EAA, Aniamal Pump
8:30: Train - Chest. BigAnt Drink
10:00: 3 scp Torrent, 1 tbs BCAA
11:00: 12 EW's, 1 cup oats, 2 pieces Ez bread
1:30: 10 oz gnd beef, 8 oz basmati, green pepper, onion
4:00: 50 gm. 6 spectrum protein drink (30 carb)
6:00: 8 oz tilapia, 6 oz yam, green bean
8:00: Sushi
10:00: 50 gm. 6 spectrum protein drink (30 carb)
BED!!

Chest

WU shoulder girdle completely
DB bench: 2 WU, 3x25,20,15 drop x10
Inc DB bench: 3x25,20,15 drop x10
Dec DB bench: 3x25,20,15 drop x10
Inc DB fly: 2x25
DB fly: 2x25
Dec DB fly: 2x25

DaveK
03-15-08, 7:17 pm
---------------------------------------------------------------------------------------

Dave;

You have plenty of time to give 110% for Master Nats...rest now when the body-mind needs it...Once we see the MRI report, we will develope a bullet proof plan!

A Red Robbin burger migth be calling you---!

Will check in with you by phone tomorrow...

I'm likein Red Robin right about now!!!

Lowdown5
03-15-08, 7:19 pm
Two days rest did me good. Kept the diet the same but added an extra tilapia/yam meal to increase calories just a bit. Hit chest today. High reps are a bit of a bugger but I'm feeling pumped all the time, which is what Greg told me to expect. Also, metabolism is up a bit because I'm sweatin all the time. 238 this AM. Bye the Bye, forgot to add that I am also doin Animal Paks 2x a day and Aniaml Flex once a day. Took about a month but the Aniamal Flex is working tremendously!!

Up at 7:30: 1 scp Shock, 1 tbs EAA, Aniamal Pump
8:30: Train - Chest. BigAnt Drink
10:00: 3 scp Torrent, 1 tbs BCAA
11:00: 12 EW's, 1 cup oats, 2 pieces Ez bread
1:30: 10 oz gnd beef, 8 oz basmati, green pepper, onion
4:00: 50 gm. 6 spectrum protein drink (30 carb)
6:00: 8 oz tilapia, 6 oz yam, green bean
8:00: Sushi
10:00: 50 gm. 6 spectrum protein drink (30 carb)
BED!!

Chest

WU shoulder girdle completely
DB bench: 2 WU, 3x25,20,15 drop x10
Inc DB bench: 3x25,20,15 drop x10
Dec DB bench: 3x25,20,15 drop x10
Inc DB fly: 2x25
DB fly: 2x25
Dec DB fly: 2x25

Great day Dave!!

DaveK
03-15-08, 7:38 pm
The Houlahan's in our area always has a big splash under a tent for St. Patty's day. Basically it's shoulder to shoulder drunks (the obligatory idiot or 2 or 3...), music so loud you have to scream at the person next to you, hot Irish girls (pedigree or not), blah, blah, blah, you get my point. Being a highlander myself I have attended these gatherings in the past, sands alcohol, when not it prep. It's usually a good time. Anyway, my wife decides last minute that she wants to go. At this point I was beat and still had 2 meals left to eat. So I had two choices: 1 - be a good hubby, go and walk out every 2 hours or so to eat a cold meal in my car or, 2 - stay home, eat, watch college basketball and sleep so I'm ready for chest on Saturday. Obviously, I chose the latter and drove my wife to Houlahan's. People didn't even ask...they knew. There will be many more such events over the season but who cares...It's what we do.....

DaveK
03-15-08, 7:40 pm
Great day Dave!!

Thanks! Make sure you find a way to the east coast. Would love to meet and train. Or maybe I'll look you up if I ever find myself on the left side.

DaveK
03-15-08, 7:42 pm
Keep hitting it hard Dave. You were looking thick at BigAnt's house!

Thanks!! It was great meeting you guys at BigAnts. Again soon I hope!

Margi
03-16-08, 1:48 am
The Houlahan's in our area always has a big splash under a tent for St. Patty's day. Basically it's shoulder to shoulder drunks (the obligatory idiot or 2 or 3...), music so loud you have to scream at the person next to you, hot Irish girls (pedigree or not), blah, blah, blah, you get my point. Being a highlander myself I have attended these gatherings in the past, sands alcohol, when not it prep. It's usually a good time. Anyway, my wife decides last minute that she wants to go. At this point I was beat and still had 2 meals left to eat. So I had two choices: 1 - be a good hubby, go and walk out every 2 hours or so to eat a cold meal in my car or, 2 - stay home, eat, watch college basketball and sleep so I'm ready for chest on Saturday. Obviously, I chose the latter and drove my wife to Houlahan's. People didn't even ask...they knew. There will be many more such events over the season but who cares...It's what we do.....

Hey Dave I've been there too. It's helps when ya got people supporting you.Ya gotta awesome willpower-You are lucky to have your family behind you supporting you.You are a GOOD hubby-just think with each chew of the cold food your cokin down how nice that first place trophy is gonna feel in your hand....Hang in there...I being formaly know as Margaret Mary Magdoline O'Murphy-spent my St.Patty's day- watching T.V. with my little sister-FUN!she understands+ supports me....but I woulda kinda liked to have a cold beer ....well the beer will be there after my contest-(By then I won't want it anymore)Erin go Braugh!

Lowdown5
03-16-08, 2:05 am
Great story Dave, and think how much the wife appreciates it!

BigAnt
03-16-08, 10:09 pm
Rest up big boy...time to turn up the heat soon...got the MRI message...let's hope for a bad sprain/strain...stil go light-easy for 5 more days....cool?

Call me tomorrow--
NO MORE E-MAILS AT WORK...BIG BROTHER IS WATCHING!
Just had a nice - large helping of sushi!

DaveK
03-17-08, 2:11 pm
Back on Sunday.

WU Core Completely
ABS

Ab Machine 4x25
Hanging Leg Raise 4x25
Ball Crunch SS w/twists 4x25
Hypers 2x15, hold at top for 5

Back

Deads 5x10

WU w/ weight assisted chins 3x15
Pulldowns to front 3x25,20,15 drop 10
Low row 3x25,20,15 drop 10
Bentover Row 3x25,20,15 drop 10
Reverse Grip Pulldown to Front 3x25,20,15 drop 10

Food

Meal 1: 50/30 PD
Meal 2: 8 oz tilapia, 1 cup oats
Meal 3: 10 ground beef, 8 oz basmati, green pepper, onion
Meal 4: 50/30 PD
Meal 5: 8 oz chicken, 6 oz yam, green bean
Meal 6: 12 EW's, green beans
Meal 7: 50/30 PD

DaveK
03-17-08, 2:12 pm
Rest up big boy...time to turn up the heat soon...got the MRI message...let's hope for a bad sprain/strain...stil go light-easy for 5 more days....cool?

Call me tomorrow--
NO MORE E-MAILS AT WORK...BIG BROTHER IS WATCHING!
Just had a nice - large helping of sushi!

Thanks! You got it!

DaveK
03-18-08, 12:16 am
Delts today and since I ain't makin money with my passion, I had to work too. Crushin crime wherever and whenever it rears its ugly head! Changed my meal plan up a bit for the days when I train late at night; around 8:30 PM. I moved EW's and green beans for my last meal, about an hour after my Torrent.

Meal 1: 50/30 PD
Meal 2: 8 oz tilapia, 1 cup oats
Meal 3: 10 oz ground beef, 8 oz basmati, green pepper, onion
Meal 4: 50/30 PD
Meal 5: 8 oz chicken, 6 oz yam, green bean
Meal 6: pre, intra and post WOD
Meal 7: 12 EW's, green beans
Meal 8: 50/30 PD

Right now I'm not too worried about the carbs that late because of the hi reps I'm doing.

Delts

WU shoulder girdle completely

Seated DB side lats to rear: 2x25
Seated DB side lats to side: 2x25
Rear lats palms back on seated fly machine: 2x25
Rear lats palms in on hi cable: 2x25
Seated DB front lats: 2x25
Military Press: 2x25
Hammer shoulder press: 2xfail - Slow continuous motion

Calves

Seated calf raise: 6x15 Hold 15 count at the top at the end of each set.

Bed: 23:30....Peace..........

BigAnt
03-18-08, 4:10 pm
Delts today and since I ain't makin money with my passion, I had to work too. Crushin crime wherever and whenever it rears its ugly head! Changed my meal plan up a bit for the days when I train late at night; around 8:30 PM. I moved EW's and green beans for my last meal, about an hour after my Torrent.

Meal 1: 50/30 PD
Meal 2: 8 oz tilapia, 1 cup oats
Meal 3: 10 oz ground beef, 8 oz basmati, green pepper, onion
Meal 4: 50/30 PD
Meal 5: 8 oz chicken, 6 oz yam, green bean
Meal 6: pre, intra and post WOD
Meal 7: 12 EW's, green beans
Meal 8: 50/30 PD

Right now I'm not too worried about the carbs that late because of the hi reps I'm doing.

Delts

WU shoulder girdle completely

Seated DB side lats to rear: 2x25
Seated DB side lats to side: 2x25
Rear lats palms back on seated fly machine: 2x25
Rear lats palms in on hi cable: 2x25
Seated DB front lats: 2x25
Military Press: 2x25
Hammer shoulder press: 2xfail - Slow continuous motion

Calves

Seated calf raise: 6x15 Hold 15 count at the top at the end of each set.

Bed: 23:30....Peace..........

-=------------------------------------------------------------------------------------

Nice work...how is the leg doing?

DaveK
03-18-08, 10:51 pm
-=------------------------------------------------------------------------------------

Nice work...how is the leg doing?

Thanks! Still sore. Sometimes more than others. I'll call ya Wednesday!

DaveK
03-18-08, 10:57 pm
Off today. Diet the same as yesterday except I added 2 pieces of dry EZ bread and 6 oz of yam with my EW's to make up for the lost carbs (albeit different carbs) than the pre, intra and post drinks. Little slower burning, which is good since I didn't train. About 3 weeks into my prep and about 2 weeks into hi rep work. Feeling a good pump all the time. Arms tomorrow.

DaveK
03-20-08, 6:21 pm
ARMS

Tris

2 WU's with rope pushdowns
Rope PD's: 3x25,20,15 drop 10
Close Grip Bench: 3x25,20,15 drop 10
Flat Bench Scull Cruchers: 3x25,20,15 drop 10
1 arm cable PD's: 2x25
Cable Overhead Extensions: 2x25

Bis

DB Concentration Curls: 2x25
Standing DB Curls: 2x25
Standing Barbell Curls: 2x25
HS Preacher Curls: 2x25

Forearms

Wrist Curls: 2x25

Food

Meal 1: 50/30 PD
Meal 2: 12 EW's, 1 cup oats
Train: Pre, Intra, Post
Meal 4: 8 oz chicken, 8 oz basmati, green beans
Meal 5: 10 Ground Beef, 8 oz basmati, green pepper, onion
Meal 6: 50/30 PD
Meal 7: 8 oz tilapia, 6 oz yam, green bean
Meal 8: 50/30 PD

Trained in the AM. Still felt a nice pump at bedtime...23:30 Sleep

Peace..........

Lowdown5
03-20-08, 8:04 pm
Looking solid Dave!

Margi
03-23-08, 11:36 pm
Missed ya at the gathering....Was thinking how nice it would have been to have you work in back and bi with Jo and I.We couldn't work legs cause I have busitis...I gota 4 inch needle (cortisone)in my hip Fri morning and had to promise the doc NO LEGS for two weeks!!!!Hope your Easter went well...Keep up the good work I love reading your journal...It helps keepme on track-Along with BigAnt ,Jo and Steve....Stay well.

DaveK
03-24-08, 1:31 pm
Missed ya at the gathering....Was thinking how nice it would have been to have you work in back and bi with Jo and I.We couldn't work legs cause I have busitis...I gota 4 inch needle (cortisone)in my hip Fri morning and had to promise the doc NO LEGS for two weeks!!!!Hope your Easter went well...Keep up the good work I love reading your journal...It helps keepme on track-Along with BigAnt ,Jo and Steve....Stay well.

Thanks Margi! Yea, I missed being there. Hope your back hammering legs real soon. Might be training with BigAnt tonight at Long's. Stay Strong!!!

DaveK
03-24-08, 1:47 pm
Hit the dungeon today for legs. Something happens when I walk through that door. You all know what I mean. Needed the "Leg Day" bucket at BigAnt's house!

10:30 AM

Leg Extensions: 2 WU, 4x25 hold for 5 count at top on last 5 reps
Walking Lunges: 4xlength of gym (at least 25 each set)
Squats on Smith Machine: 2x25
Leg Curl: 4x25
Standing Leg Curl: 4x15
Stretch 15 minutes

9:30 PM Calves/Tanning at BB's

6x25 Seated Calf Raise
6x25 Standing Calf Raise

Food

Switching to Oats and tilapia for Meal 1 or 2 from hear on out.

Meal 1: 50/30 PD
Train: pre, intra, post WOD
Meal 2: 8 oz tilapia, 1 cup oats, coffee
Meal 3: 10 oz ground beef, 8 oz basmati, green pepper, onion
Meal 4: 8 oz chicken, 8 oz basmati, green bean
Meal 5: 50/30 PD
Meal 6: 8 oz tilapia, 6 oz yam, green bean
Meal 7: 12 EW's, green beans

Started tanning today. Every 2-3 days til base then twice a week til one week out.

Peace

BigAnt
03-25-08, 8:56 pm
All Looks Very Good Dave!

Stay Hungry For Victory!

DaveK
03-25-08, 9:40 pm
Off today (from training). Got some tilapia and yam steaming and ground beef on the stove so I figured I better get caught up on my journey.

Off day on Friday, 3/21. Diet was the same. I like the switch to EW's and green beens at night.

3/22 - Chest at Better Bodies. Rep range still high.

WU shoulder girdle completely
Vertical machine BP: 3x15
Flat DB BP: 3x25
Inc. BP on Smith Machine: 3x25 drop 10
Inc. fly: 2x25
Flat fly: 2x25
Dec. fly: 2x25
Cable crossover: 2x15
Stretch 15 minutes

Food

Meal 1: Pre, Intra and Post WOD
Train
Meal 2: 8 oz tilapia, 1 cup oats, coffee
Meal 3: 10 oz ground beef, 8 oz basmati, green pepper, onion
Meal 4: 50/30 PD
Meal 5: 8 oz chicken, 8 oz basmati, green been
Meal 6: 50/30 PD
Meal 7: 8 oz tilapia, 6 oz yam, green bean
Meal 8: 12 EW's, green beans

3/23 - Back/abs/tan at Better Bodies

WU Core completely:

Ab Machine: 4x25
Hanging leg raises: 4x25
Twists ss w/stability ball crunches: 4x25
Hypers: 2x25

No deads today
WU w/Weight assisted chins: 3x10
Pulldowns to front: 2x25
T-bar rows: 3x25,20,15
RG pulldowns to front: 2x25
RG BB rows: 3x25,20,15 drop 10
Hammer Strength High Row: 2x25
One Arm Pulldowns on HS High Row from outside machine (unbelievable finisher. Saw Vince Taylor doing it on one of my Road to the Olympia DVD's).

Diet was the same as Saturday. Easter dinner was meal 3.

3/24 - Delts & calves at Long's

WU Shoulder girdle completely
Seated side lats pull to rear: 2x25
Seated side lats to side: 2x25
Rear lats off hi cable: 2x25
Rear lats on Boyer Coe vertical fly: 2x25
Wide grip hi pulls: 2x25
Universal iso military press: 3x25,20,15 drop 10

Traps

DB shrugs: 3x25
BB shrugs: 3x10
Shrug on Universal BP to rear: 3x15
Naultilus shrug machine: 2x25

Calves

Seated calf raise: 4x25

Diet same as weekend except I trained at night. Pre, Intra, Post WOD after meal 5. EW's and green beans one hour after Torrent.

3/25 - Off day

Food

Meal 1: 50/30 PD
Meal 2: 8 oz tilapia, 1 cup oats
Meal 3: 10 ground beef, green peppers, onion
Meal 4: 50/30 PD
Meal 5: 8 oz chicken, 8 oz basmati, green bean
Meal 6: 8 oz tilapia, 6 oz yam, green bean
Meal 7: 50/30 PD
Meal 8: 12 EW's, green beans

Nice pump all day.

Heard something the other day that really struck a cord. "Just ignore that little voice inside you begging for mercy"! Got it hanging on my fridge with the date: 7/18/2008.

DaveK
03-31-08, 1:33 pm
Crazy at work but prep is going as planned. Damn criminals!

3/25 was an off day. Diet the same. Staying with the tilapia and oats in the am and EW's at night. 3/26 was arms at BB's and 3/27 was Legs at BB's. 3/28 was an off day. 3/29 was chest at BB's and 3/30 was back at LA Fitness. Finishing my fourth week. BW 235. Down 12. Feel like a straw but I usually do at this point. Greg dropped my carbs to about 3-350. Will start to cycle soon. Still no cardio. Rep range the same. Will post in a bit about the WO's. Especially my back day at LA Fitness with Margi. I was served a big ol helping of humble pie and got thrashed!

Peace

Margi
03-31-08, 8:32 pm
I can't move today.....arms don't work....neck can barely move and I can't even touch my back....YOU BRUTE!!!!!-sooooo.When can ya beat me up again?????I LOVED OUR WORK OUT!!! next time I will be sure to bring the oxygen.....Thanks Dave-YOU ROCK!!!!

DaveK
04-02-08, 6:38 pm
No you rock. It's April 2 and my back still hurts.


I can't move today.....arms don't work....neck can barely move and I can't even touch my back....YOU BRUTE!!!!!-sooooo.When can ya beat me up again?????I LOVED OUR WORK OUT!!! next time I will be sure to bring the oxygen.....Thanks Dave-YOU ROCK!!!!

DaveK
04-02-08, 7:01 pm
Off day yesterday, 4/1. Needed the rest to recover from my backfest with Margi and delts on Monday. Diet on target. Increased my calories a bit via protein. Felt I needed it because of the hi rep work the last three days. Wanted to keep the carbs the same, about 300. Which reminds me of something Greg told me recently. "There has to be a reason for everything you do because of something you body is telling you. Whether training or diet. Don't do it 'just because.'"

BW: 232

Arms and Abs today at BB's

ABS

Ab Machine: 4x50
Stability ball crunch: 4x25
Twist: 4x25
Hanging Leg Raise: 4x25

ARMS

Tris

Pushdowns: WU - 2x15, 3x25,20,15 drop 10
Seated Closegrip BP: 3x25,20,15 drop 10. Hold for 10 count at the end of each set
Standing Overhead Cable Press: 2x25
Standing One Arm Cable Pushdowns (palms up): 2x25
DB Kickbacks: 2x25

Bis

Concentration Curls: 2x20
Standing DB Curls: 2x20
Standing BB Curls: 2x20
Standing Reverse Cable Curls: 2x15
HS Preacher Curls: 2x15

Forearms

Wrist Curls: 2x20

A lot of my hi rep arm work is done is clusters.

FOOD

Meal 1: 50/30 PD
Meal 2: 8 oz tilapia, 1 cup oats
Meal 3: Pre, Intra and Post WO Drink
Meal 4: 7 oz ground beed, 3 oz chicken, 8 oz basmati
Meal 5: 50/30 PD
Meal 6: 7 oz tilapia, 3 oz chicken, 6 oz yam, green beans
Meal 7: 8 oz chicken, 6 oz yam, green beans
Meal 8: 50/30 PD
Meal 9: 12 EW's, green beans

As always 1+ gal H20

Margi
04-04-08, 7:05 am
Just checkin in with ya-How is the training going-It looks great in writing...How is your body feeling-We are at the three week mark with Jo!!!It is almost pancake time for her-What a trooperLet me when/if it is good w/you to go and train at Longs...Hope it is all good Dave-P.S. what is 50/30PD????-Take Care-M

ATLMusclBro5
04-04-08, 7:53 am
Dave,

Thanks for posting your journey. I woke up this morning and stumbled onto your thread. It's already got my heart beating fast! Best wishes as you prepare to ROCK the national stage again bro!

DaveK
04-05-08, 1:18 pm
All is going well thanks. Pancakes?!?!?! Anytime at Long's just let me know. Talking to Greg and Den the other day. They remember you and were asking how your doing. 50/30 PD is my protein drink. 50 protein. 30 carbs. Greg has me on those numbers for another couple of weeks then I will switch to a 0 carb PD. I'm just too lazy to spell it out. We're doing a little more whole foods this time. I'm hoping that might amp up my met a little more. Plus a PD is over too quick. At least with whole food ya gotta chew. A little more satisfying. Rep range still high. Watching it close though. Not sure if it will last til July.

Peace - D


Just checkin in with ya-How is the training going-It looks great in writing...How is your body feeling-We are at the three week mark with Jo!!!It is almost pancake time for her-What a trooperLet me when/if it is good w/you to go and train at Longs...Hope it is all good Dave-P.S. what is 50/30PD????-Take Care-M

DaveK
04-05-08, 1:19 pm
Thanks for the reply. The support on this forum is unbelievable!!! Stay Strong!


Dave,

Thanks for posting your journey. I woke up this morning and stumbled onto your thread. It's already got my heart beating fast! Best wishes as you prepare to ROCK the national stage again bro!

DaveK
04-05-08, 1:35 pm
AM Leg day on 4/3. Long's was THE venue. Led Zep blastin on the old school stereo. Need I say more.

5 min WU on Life Cycle
Leg Curl: 2x25, 2x20, 2x15 drop 10
Standing Leg Curl: Same
Ass Kickers: 3x25
Stiff Leg Deadlifts: 3x25
Leg Extensions: 2x25, 3x20 hold for 5 count at top on last 5 reps last three sets
Walking DB Lunges: 4xlength of gym
Leg Press: 2x25
Smith Machine Squats: 2x20 (clusters)
Stretch: 15 minutes

PM Calves/tanning at BB's

Seated calf machine: 6x15 hold for 15 count at top and the end of every set
Standing calf machine: Same
Seated Calf Raise: 4x15

Diet is the same.

Friday 4/4: Off day. Extra sleep in the AM. Diet the same.

Margi
04-05-08, 2:24 pm
AM Leg day on 4/3. Long's was THE venue. Led Zep blastin on the old school stereo. Need I say more.

5 min WU on Life Cycle
Leg Curl: 2x25, 2x20, 2x15 drop 10
Standing Leg Curl: Same
Ass Kickers: 3x25
Stiff Leg Deadlifts: 3x25
Leg Extensions: 2x25, 3x20 hold for 5 count at top on last 5 reps last three sets
Walking DB Lunges: 4xlength of gym
Leg Press: 2x25
Smith Machine Squats: 2x20 (clusters)
Stretch: 15 minutes

PM Calves/tanning at BB's

Seated calf machine: 6x15 hold for 15 count at top and the end of every set
Standing calf machine: Same
Seated Calf Raise: 4x15

Diet is the same.

Friday 4/4: Off day. Extra sleep in the AM. Diet the same.

Lookin good Dave-this is why ya got the big beautiful legs your sportin....great work out .I think I will use it tomorrow at the gym on Steve and Jo-Thanks-M

DaveK
04-05-08, 7:20 pm
Chest day at Better Bodies. Trained with a friend of my daughters (20) who is getting ready for his first show. His first and I lost count. Shit I'm gettin old. He did real well. Impressed the hell out of me with his strength. He's 4 weeks out and looks on target to do well. I remember when......

WU shoulder girdle completely
WU Verticle Chest Press: 3x15(???)
Flat DB Press: 1 WU, 3x25,20,15 drop 10
Inc. Bench on Smith Machine: 3x25,20,15 drop 10
Inc. Fly: 2x25,20
Flat Fly: 2x25,20
Cable Crossovers: 3x25,20,15 drop 10

Food

Meal 1: 50/30 PD
Meal 2: Pre, BigAnt, Post WOD
Meal 3: 8 oz tilapia, 1 cup oats
Meal 4: 10 oz chicken, 8 oz basmati, green beans
Meal 5: 50/30 PD
Meal 6: 12 ground beef, 4 oz yam, green pepper, onions
Meal 7: 8 oz tilapia, 4 oz yam, green bean
Meal 8: 12 EW's, green beans
1 gal water

Time for the Final Four. Back tomorrow at Better Bodies.

Peace brother and sisters!

Lowdown5
04-05-08, 8:38 pm
Looks like a great day Dave!

Margi
04-07-08, 10:06 am
Chest day at Better Bodies. Trained with a friend of my daughters (20) who is getting ready for his first show. His first and I lost count. Shit I'm gettin old. He did real well. Impressed the hell out of me with his strength. He's 4 weeks out and looks on target to do well. I remember when......

WU shoulder girdle completely
WU Verticle Chest Press: 3x15(???)
Flat DB Press: 1 WU, 3x25,20,15 drop 10
Inc. Bench on Smith Machine: 3x25,20,15 drop 10
Inc. Fly: 2x25,20
Flat Fly: 2x25,20
Cable Crossovers: 3x25,20,15 drop 10

Food

Meal 1: 50/30 PD
Meal 2: Pre, BigAnt, Post WOD
Meal 3: 8 oz tilapia, 1 cup oats
Meal 4: 10 oz chicken, 8 oz basmati, green beans
Meal 5: 50/30 PD
Meal 6: 12 ground beef, 4 oz yam, green pepper, onions
Meal 7: 8 oz tilapia, 4 oz yam, green bean
Meal 8: 12 EW's, green beans
1 gal water

Time for the Final Four. Back tomorrow at Better Bodies.

Peace brother and sisters!

Looks like a great work out Dave!! Keep up the good work...Have a Great week!

BigAnt
04-07-08, 6:24 pm
You got a great gym there in Chalfont, would love to train there on a reguar basis...but, you know...LOL

Great back workout on Sunday!

Master's-15 weeks...

STAY STRONG-MIND & BODY!

And what was up with your wife, drinking that slurpee? LOL

DaveK
04-08-08, 10:33 pm
Great to see you at BB's BigAnt. Throwin some huge weight on the leg press. Hey...shhh!!! and put those weights back...LOL

Yea she likes the foo foo drinks at the BB's bar. Hope to see you there on Thursday.


You got a great gym there in Chalfont, would love to train there on a reguar basis...but, you know...LOL

Great back workout on Sunday!

Master's-15 weeks...

STAY STRONG-MIND & BODY!

And what was up with your wife, drinking that slurpee? LOL

DaveK
04-08-08, 11:02 pm
Back on Sunday at BB's. BigAnt and Lisa hammered legs and Ant got in trouble...Ha!

Back and Abs - 4/6

Abs

Ab Machine: 4x25
Hanging Leg Raise: 4x35
Stab Ball Crunch: 4x25 ss with twists 4x25
Hypers: 2x15

Back

Lat Pulldowns to Front: 3x25,20,15 drop 10
Reverse Grip Lat Pulldowns to Front: 3x25,20,15 drop 10
T Bar Rows: 3x25,20,15 drop 10
HS High Row: 2x25
HS Low Row: 2x25
HS Mid Row: 2x25
HS Side Pulldown on High Row: 2x15
Stretch 15 Minutes

Delts Monday, 4/7 at Long's

Greg and his crew hammered Back and Arms today. What a site to see. Truely inspirational!!

Delts AM

WU shoulder girdle completely
Seated DB Lat Raise (pull to rear): 3x25,20,15 drop 10 alt w/:
Seated DB Lat Raise: 3x25,20,15 drop 10
Rear Delts on Boyer Coe Fly Machine: 3x25,20,15 drop 10
Rear Delts on High Cable Crossover: 3x25,20,15 drop 10
Iso Military Press on Universal: 3x25,20,15 drop 10

Traps

DB Shrugs: 3x25
BB Shrugs: 3x10 (heavy)
Nautilus Shrug Machine: 3x25,20,15
Neck Machine: 3x15

Calves/Tanning PM at BB's

Seated Calf Machine: 6x15 hold 15
Seated Calf Raise: 4x15 hold 15
Calf Raise on Leg Press: 4x25

My focus this year has been capping my delts as much as possible (I'm not blessed with wide clavecles) and thigh sweep to show the judges a much improved X. Hope I did my homework!

Off today. BW 231. Diet is the same foods. Greg dropped my carbs to 250 today. Back to 3-350 tomorrow. Protein from tilapia, chicken, beef, eggs and powder. Carbs from yams, oats and rice. Fiber: Green beans. Down to one serving of rice per day. Fats from animal and nuts. One gal water two cups coffee. Energy, focus and strength still way high.

DaveK
04-10-08, 4:38 pm
Arms in the AM at Better Bodies. Up at 530. 50/30 PD. Packed my kids lunches for the day and made my Pre, BigAnt and Post WODs. Had the pre at 6. Off to the gym, training by 630.

ABS

Ab Machine: 4x25
Hanging Leg Raises: 4x25
Stab Ball Crunches ss with Twists: 4x25

Arms

Triceps

WU 2 sets of rope pushdowns out to side: 2x15
Close grip v bar pushdowns: 1x60, 20 full, 20 1/2 from bottom, 20 half from top.
Overhead cable extensions: 1x60, 20 full, 20 1/2 from bottom, 20 half from top.
One arm cable pushdowns: 1x60, 20 full, 20 1/2 from bottom, 20 half from top.

Biceps

WU concentration curls: 2x20
HS preacher curls: 1x60, 20 full, 20 1/2 from bottom, 20 1/2 from top
EZ bar drag curls: 3x15

Wrist curls: 2x25

Food

Meal 1: 50/30 PD
Meal 2: Pre, BigAnt, Post WOD
Meal 3: 8 oz tilapia, 1 cup oats
Meal 4: 12 oz ground beef, 8 oz basmati, green peppers, onions
Meal 5: 50/30 PD
Meal 6: 8 oz chicken, 6 oz yam, green beans
Meal 7: 50/30 PD
Meal 8: 8 oz tilapia, 6 oz yam, green beans
Meal 9: 12 EWs, green beans
One gal water, 2 cups coffee

Peace - DK

Lowdown5
04-10-08, 4:48 pm
Looking stone solid Dave, keep at it my Brother.

DaveK
04-10-08, 11:49 pm
Thanks!!! Feelin right on track. Thanks for the continued support. It really means a lot! Trained with BigAnt tonight. He thrashed my quads to say the least. Needed that freakin bucket of his again! Having trouble typing right now!! EWs, green beans and off to bed to repair. Hope your training is going well and hope to meet up sometime. Thanks again!!!


Looking stone solid Dave, keep at it my Brother.

DaveK
04-11-08, 12:02 am
Hooked up with BigAnt at Better Bodies. He hammered delts and helped me with thighs. Cathy LaFrancois was also there training back. What a night. She was absolutly great!!!!! She was extremely approachable and took plenty of time to talk, answer questions and basically just shoot the shit. She's 5 weeks out from the New York Pro and looks dead on.

Legs

Leg Extensions: 2 WU, 3x20 hold 5, 2x15 3 neg, alt leg drop sets to failure. F#@&!!!!!
Leg Press: 1x20, 2x15, 2x10
Smith Machine Squats w/chains: 3x15 drop 15
Lunges: 1x20, 1x25 (I think!)
Reverse Lunges on Smith Machine (compliments of Cathy) 2x15
Hamtractor: 5x15
Leg Curl: 5x15


Food the same as yesterday. Dropping carbs a bit tomorrow. Off training tomorrow.

Peace - DK

Lowdown5
04-11-08, 12:08 am
You Animals tore it up, very good session. I saw Cathy at the airport at the Arnold, she was very nice.

BigAnt
04-11-08, 12:20 am
Hooked up with BigAnt at Better Bodies. He hammered delts and helped me with thighs. Cathy LaFrancois was also there training back. What a night. She was absolutly great!!!!! She was extremely approachable and took plenty of time to talk, answer questions and basically just shoot the shit. She's 5 weeks out from the New York Pro and looks dead on.

Legs

Leg Extensions: 2 WU, 3x20 hold 5, 2x15 3 neg, alt leg drop sets to failure. F#@&!!!!!
Leg Press: 1x20, 2x15, 2x10
Smith Machine Squats w/chains: 3x15 drop 15
Lunges: 1x20, 1x25 (I think!)
Reverse Lunges on Smith Machine (compliments of Cathy) 2x15
Hamtractor: 5x15
Leg Curl: 5x15


Food the same as yesterday. Dropping carbs a bit tomorrow. Off training tomorrow.

Peace - DK

--------------------------------------------------------------------------------------

GREAT WORKOUT DAVE!

Way to push through the failure mark!

Tell the boyz and girlz you did the squats with big old rusty-heavy ass chains on the ends, and I did not want to dirty up my coordinated-- "outfit" for Cathy tonight! LOL And your lunges where walking with a weighted harness on...to shy you are about your workouts....

Cathy--DAMN! distractions! LOL

And did you take care of that home "business"? Films a rolling HAHAHAHAAHAHAHA

DaveK
04-11-08, 2:17 pm
It was definitly a great night. Thanks for the push bro! I am absolutly smoked today. Could hardly get out of bed. The criminals are having their way. I can't do "squat" (ha!). Thanks again!!! Can't tell you have much it means having you in my corner. I'm sure Cathy appreciated your attention to detail by keeping your training attire clean - LOL!!!!!

Yea, the rusty chains are great! Something right out of Metroflex!

Talk to you over the weekend!


--------------------------------------------------------------------------------------

GREAT WORKOUT DAVE!

Way to push through the failure mark!

Tell the boyz and girlz you did the squats with big old rusty-heavy ass chains on the ends, and I did not want to dirty up my coordinated-- "outfit" for Cathy tonight! LOL And your lunges where walking with a weighted harness on...to shy you are about your workouts....

Cathy--DAMN! distractions! LOL

And did you take care of that home "business"? Films a rolling HAHAHAHAAHAHAHA

Lowdown5
04-11-08, 2:21 pm
Tell the criminals to take the day off Dave. You need the rest! LOL

DaveK
04-13-08, 11:05 pm
Off on Friday. Tanned at Better Bodies. Carbs about 150. Protein about 350.

4/12 - Chest at Better Bodies

WU shoulder girdle completely
WU seated chest press: 3x15
Bench: 4x15,15,12,9 drop to fail, drop to fail
DB Bench: 3x15,12,9 drop 10
Fly: 3x15,12,9 drop 10
Inc Bench on Smith Machine: 3x15,12,9 drop 10. Used the chains.
Cable Crossovers: 3x15,12,9 drop 10
Stretch 15 minutes

Diet same. Carbs up to 250. Protein at 350. Pushed a little more water.

4/13 - Back/Abs at Better Bodies

Abs

Seated Ab Machine: 4x25
Hanging Leg Raise: 4x25
Twist ss with Hypers: 2x24 - 2x15

Back

Deads: 4x10 @ 135, 225, 315, 405, + chains to fail
Bentover Row: 4x20,15,12,9 drop 10
T-Bars: 3x15,12,9 drop 10
Wide Grip Pulldowns: Palms In: 2x15, Palms Forward: 2x15, Palms Back: 2x15
Side Pulldowns on HS High Row: 2x15
Stretch: 15 minutes

Diet and numbers the same. Will probably drop the Torrent and Gatorade from my BigAnt at week 12. Had BigAnt and Lisa over for din din. Filets on the grill. Good food and great company!

Peace - DK

Lowdown5
04-13-08, 11:14 pm
Training and dinner look good Dave, keep pressing on!

BigAnt
04-14-08, 11:00 pm
How is the training?

Sorry I bailed out, still sick, damn sinus...got meds form Dr.'s today...should be ok in a few days...

Got any more filet left over?

DaveK
04-15-08, 7:57 pm
How is the training?

Sorry I bailed out, still sick, damn sinus...got meds form Dr.'s today...should be ok in a few days...

Got any more filet left over?

Hope you're feelin better. Good delts at Better Bodies last night. Off today. Tanning later. Dropping the Gatorade from the BigAnt and the Torrent in 2 weeks. That will only be 8 weeks out from the PA but I'm not totally committed to that yet. We'll see. The filet is history!!!

BigAnt
04-15-08, 8:05 pm
Hope you're feelin better. Good delts at Better Bodies last night. Off today. Tanning later. Dropping the Gatorade from the BigAnt and the Torrent in 2 weeks. That will only be 8 weeks out from the PA but I'm not totally committed to that yet. We'll see. The filet is history!!!

---------------------------------------------------------------------------------------

The PA State...why?

What up with Master Nat's, rest and go to NPC Nats. later the same year...and stay in your own damn weight class! HEAVY!

Seriously, what ever show you decide, I will help, will go back to Better Bodies to push you...soon as this friggin sinus infection leaves!

NO FILET, DAMN YOUR SON! lol

DaveK
04-15-08, 8:20 pm
---------------------------------------------------------------------------------------

The PA State...why?

What up with Master Nat's, rest and go to NPC Nats. later the same year...and stay in your own damn weight class! HEAVY!

Seriously, what ever show you decide, I will help, will go back to Better Bodies to push you...soon as this friggin sinus infection leaves!

NO FILET, DAMN YOUR SON! lol

Master's Nats is still the main target. Just found out that the PA is the 21st of June. May hit that. It's in Allentown this year. Always wanted that show. Wasn't at my best last year at it. Would like to go back and win it. We'll see how things are goin in June. Thanks bro!

Hate my wife's comp. Was almost done typing the last two days of training and meals. Hit something and lost it. Happens to me all the time. Now I have to go back and type it all over. I call you soon.

Peace - DK

BigAnt
04-15-08, 8:23 pm
Master's Nats is still the main target. Just found out that the PA is the 21st of June. May hit that. It's in Allentown this year. Always wanted that show. Wasn't at my best last year at it. Would like to go back and win it. We'll see how things are goin in June. Thanks bro!

Hate my wife's comp. Was almost done typing the last two days of training and meals. Hit something and lost it. Happens to me all the time. Now I have to go back and type it all over. I call you soon.

Peace - DK

---------------------------------------------------------------------------------------

OK---I know exactly how you feel about the PA---Unfinished business.....cool!

Allentown...much closer than Harrisburg!

The PA Keystone Pro was cancelleld--WTF?

DaveK
04-15-08, 11:55 pm
---------------------------------------------------------------------------------------

OK---I know exactly how you feel about the PA---Unfinished business.....cool!

Allentown...much closer than Harrisburg!

The PA Keystone Pro was cancelleld--WTF?

Will be interesting to hear why!

BigAnt
04-17-08, 12:00 am
Will be interesting to hear why!
---------------------------------------------------------------------------------------

The IFBB has removed the 2008 Keystone Classic Pro Bodybuilding contest from the 2008 Calendar of Events. It was set for June 21st, in Bethlehem, Pennsylvania. The next IFBB contest is on the 4th of July weekend in Houston, Texas.

The 20,000 sq ft FitFest Expo and the National Qualifying NPC Keystone Amateur & NPC Pennsylvania States will still be held on June 21st at Ag Hall in Allentown, PA.

BigAnt
04-18-08, 12:18 am
Great workout---Thanks!

You are training to win!

Never back down!

BigAnt
04-20-08, 11:26 pm
Hope you had a good weekend!

Left you a phone message...want to train chest by my way on Tuesday Night?

Carrie and Mcfly will be training with us also!

I guess around 5:30-6:00pm....give or take...

DaveK
05-11-08, 11:05 pm
Brothers and Sisters

Sorry I've been off the boards for awhile. Was out of town for work (had to pack 20 meals...F-me) and work has been crazy....blah, blah, blah....enough with the excuses.......

Training has been solid though. 228 this morning. Greg dropped my carbs to 180 last week. Cut the rice and sugar from my BigAnt and post WO for about a week now. Cardio is 40 mins on the treadmill three times a week first thing in the am now. I've been hovering around 230 for awhile so I'll be making another drop here shortly. Slow and steady this year. Target is still 205. Probably won't be there for the PA on June 21 but we'll see.

Dropped my rep range to 9-15's with drop sets on the last set of each exercise.

Tanning 2x per week.

Back today.

Deads
T-bars
HS High Row
HS Low Row
BB Rows
Pulldowns to front. Front and reverse grip.
16 sets not including deads. Heavy as I can for 15, 12, 9 drop 11.
Stretch for 15 mins

Diet

Protein: 350. No more beef. Just eggs, tilapia, chicken, PD's.
Carbs: 180. No rice. Yams and oats. I am doing 5 rice cakes with 50/0 PD PWO in lieu of Torrent.
Fats: +-30. From the animal meats and Flax.
7-8 meals per day. 5 whole meals and 2-3 50/0 PD's

6 weeks out from the PA. 10 from the Nat's. Here I come!!!!!

DaveK
05-11-08, 11:09 pm
Yo

Just wanted to give a big plug for Animal Flex. By the end of my season last year my elbows, wrists and knees were smoked to say the least. Didn't want to take much time off because I wanted a good rebound. Took a week and then BigAnt got me on Animal Flex. I've been on it since November and my joints feel great. By far THE BEST joint recovery product I've ever used. My knees feel great and my wrists and elbows feel much better. On it for life. Thanks to Universal!!!

BigAnt
05-11-08, 11:11 pm
Brothers and Sisters

Sorry I've been off the boards for awhile. Was out of town for work (had to pack 20 meals...F-me) and work has been crazy....blah, blah, blah....enough with the excuses.......

Training has been solid though. 228 this morning. Greg dropped my carbs to 180 last week. Cut the rice and sugar from my BigAnt and post WO for about a week now. Cardio is 40 mins on the treadmill three times a week first thing in the am now. I've been hovering around 230 for awhile so I'll be making another drop here shortly. Slow and steady this year. Target is still 205. Probably won't be there for the PA on June 21 but we'll see.

Dropped my rep range to 9-15's with drop sets on the last set of each exercise.

Tanning 2x per week.

Back today.

Deads
T-bars
HS High Row
HS Low Row
BB Rows
Pulldowns to front. Front and reverse grip.
16 sets not including deads. Heavy as I can for 15, 12, 9 drop 11.
Stretch for 15 mins

Diet

Protein: 350. No more beef. Just eggs, tilapia, chicken, PD's.
Carbs: 180. No rice. Yams and oats. I am doing 5 rice cakes with 50/0 PD PWO in lieu of Torrent.
Fats: +-30. From the animal meats and Flax.
7-8 meals per day. 5 whole meals and 2-3 50/0 PD's

6 weeks out from the PA. 10 from the Nat's. Here I come!!!!!
---------------------------------------------------------------------------------------

VERY COOL YOU FOUND YOUR WAY BACK!

Had a great time in NY yesterday...sorry you had to witness me eating my "on swole" foods all day-night...I start dieting tomorrow...cleaned out the house today, guess you don't need my dried fruit-peanut butter-falvored rice cakes-almonds-oatmeal raisin cookies-Gatorade & bread....LOL

BigAnt
05-11-08, 11:13 pm
Yo

Just wanted to give a big plug for Animal Flex. By the end of my season last year my elbows, wrists and knees were smoked to say the least. Didn't want to take much time off because I wanted a good rebound. Took a week and then BigAnt got me on Animal Flex. I've been on it since November and my joints feel great. By far THE BEST joint recovery product I've ever used. My knees feel great and my wrists and elbows feel much better. On it for life. Thanks to Universal!!!

--------------------------------------------------------------------------------------

Told you it works!

Sucks getting old like us! LOL

Margi
05-12-08, 11:52 pm
--------------------------------------------------------------------------------------

Told you it works!

Sucks getting old like us! LOL

I need this too-my joints are KILLING me...How ya doin Dave K-AKA----Mr.Pennsylvania????
Mr. Masters National Champion of the heavy wt class and overall WINNER????

DaveK
05-13-08, 12:22 am
I need this too-my joints are KILLING me...How ya doin Dave K-AKA----Mr.Pennsylvania????
Mr. Masters National Champion of the heavy wt class and overall WINNER????

Boy wouldn't that be nice. Things are going well. I'm trainin to win that's for sure. We had a great time at the New York Pro. Missed you!!! We need to hook up soon.

DaveK
05-13-08, 12:29 am
That's shoulders in French. I learned that from my new friend and current New York Pro winner Cathy LeFrancois!....ha....

Delts tonight at Long's. Greg took a look. Staying at 180 carbs for another week. Definitly tighter this week. 230 this am though...go figure...

WU shoulder girdle completly
Side laterals pull to rear
Side laterals to side
Military press
Rear delts from high cable
Rear delts from low cable
Universal Iso Press
18 sets total - stretch 15 minutes

Traps

DB Shrugs
Shrugs on Universal BP
Nautilus Machine Shrugs
Neck Machine
12 sets total

Diet the same. Five whole meals and 3 PD's. Last meal of EW's and Green Beans now then off to bed to repair.

Peace my brothers and sisters!!!

BigAnt
05-13-08, 12:33 am
That's shoulders in French. I learned that from my new friend and current New York Pro winner Cathy LeFrancois!....ha....

Delts tonight at Long's. Greg took a look. Staying at 180 carbs for another week. Definitly tighter this week. 230 this am though...go figure...

WU shoulder girdle completly
Side laterals pull to rear
Side laterals to side
Military press
Rear delts from high cable
Rear delts from low cable
Universal Iso Press
18 sets total - stretch 15 minutes

Traps

DB Shrugs
Shrugs on Universal BP
Nautilus Machine Shrugs
Neck Machine
12 sets total

Diet the same. Five whole meals and 3 PD's. Last meal of EW's and Green Beans now then off to bed to repair.

Peace my brothers and sisters!!!

--------------------------------------------------------------------------------------

So Greg noticed you got tighter also from last visit...GOOD DEAL!

Your workout looked very good...hope to see you at BB on Thursday night, and how did you make out with the car...

DaveK
05-13-08, 12:39 am
--------------------------------------------------------------------------------------

So Greg noticed you got tighter also from last visit...GOOD DEAL!

Your workout looked very good...hope to see you at BB on Thursday night, and how did you make out with the car...

It's dyin bro. Going out this WE to look. May look at what you have. Yea, Greg was pleased, which made me pleased.

McFly
05-13-08, 9:08 am
good to see you back posting Dave....keep hitting it hard!!

DaveK
05-14-08, 1:48 pm
Off day yesterday. Had a family function in the Poconos though. Kick ass luncheon at this place called Alaska Pete's. A friend of my sisters owns it. The "executive chef" put out a killer spread. Me....chicken, yams and green beans. Brought my food for the day like a good little boy.

Functioning pretty well at 180.

228 this morning. 45 minutes of cardio at 5 AM. 3 meals in so far. Arms tonight at Better Bodies.

5 1/2 weeks til the PA and 9 1/2 weeks til the Nats and counting. Doing the Garden State on July 12.

Will post back later tonight.

Peace

BigAnt
05-14-08, 4:18 pm
7/12/08--Is that a week before Master's?

I was going to judge, but if you want me to go with you, help you out back stage...let me know!

Thanks for the call today, was busy at work, my off night tonigth - the DE Crew put a hurtin on me last night! LOL

Have shoulders tomorrow at BB close to 6:00pm

DaveK
05-15-08, 12:14 am
7/12/08--Is that a week before Master's?

I was going to judge, but if you want me to go with you, help you out back stage...let me know!

Thanks for the call today, was busy at work, my off night tonigth - the DE Crew put a hurtin on me last night! LOL

Have shoulders tomorrow at BB close to 6:00pm

Yea, a week before the nats. I like to do at least one jersey show a year. That would be great if you could but don't want to interfere with any plans.

Read McFlys journey. You guys banged it pretty good.

DaveK
05-15-08, 12:26 am
Ahhh....my good wife is making my egg whites so I can post. A great support system is so important. She's probably the only other person I trust to make my food at this point. A bit cynical I know......

ABS

Seated ab machine
Hanging leg raises
Ball crunches
Twists
16 sets/25-35 reps

Tris

Warm up
Rope pushdowns
Scull crushers
HS Dips
Overhead cable press
Reverse one arm pushdowns
14 sets/9-12 reps w/dropsets

Bis

Concentration curls
Seated DB curls
Cable reverse curls
EZ bar drag curls
HS preachers
14 sets/9-12 reps

Wrist Curls

Training alone blows, but after 20+ years one gets use to it.

2x25

Diet

8 Meals (5 whole, 3 PD's)
Protein: 350
Carb: 180
Fat: 30
1+ Gal Water
Coffee

Peace

BigAnt
05-15-08, 12:37 am
Ahhh....my good wife is making my egg whites so I can post. A great support system is so important. She's probably the only other person I trust to make my food at this point. A bit cynical I know......

ABS

Seated ab machine
Hanging leg raises
Ball crunches
Twists
16 sets/25-35 reps

Tris

Warm up
Rope pushdowns
Scull crushers
HS Dips
Overhead cable press
Reverse one arm pushdowns
14 sets/9-12 reps w/dropsets

Bis

Concentration curls
Seated DB curls
Cable reverse curls
EZ bar drag curls
HS preachers
14 sets/9-12 reps

Wrist Curls

Training alone blows, but after 20+ years one gets use to it.

2x25

Diet

8 Meals (5 whole, 3 PD's)
Protein: 350
Carb: 180
Fat: 30
1+ Gal Water
Coffee

Peace

----------------------------------------------------------------------------------------

Like you need bigger arms! LOL

Solid workout!

WAS THE SHHHHHHHHHHHHH! MAN THERE?

And I know exactly how you feel, you are very lucky to have Deb...maybe teach Joey to make them next year! LOL

DaveK
05-15-08, 12:54 am
----------------------------------------------------------------------------------------

Like you need bigger arms! LOL

Solid workout!

WAS THE SHHHHHHHHHHHHH! MAN THERE?

And I know exactly how you feel, you are very lucky to have Deb...maybe teach Joey to make them next year! LOL

Yea, he was there.....bye the bye, you're makin some noise at Better Bodies. Couple people have asked me, "yo, have you seen that big dude with the giant capped delts?? Anthony I think his name is......?" and I reply, "yea, I know'em....he kicked my ass last November...." lol

BigAnt
05-15-08, 1:07 am
Yea, he was there.....bye the bye, you're makin some noise at Better Bodies. Couple people have asked me, "yo, have you seen that big dude with the giant capped delts?? Anthony I think his name is......?" and I reply, "yea, I know'em....he kicked my ass last November...." lol

---------------------------------------------------------------------------------------

What was HER name? LOL

I stay cover up-keep a low profile and just play with my
walkman-write in my journal-stretch and drink my drink in between sets...

Ever put hot sauce on your egg whites or salsa>?

DaveK
05-15-08, 1:26 pm
---------------------------------------------------------------------------------------

What was HER name? LOL

I stay cover up-keep a low profile and just play with my
walkman-write in my journal-stretch and drink my drink in between sets...

Ever put hot sauce on your egg whites or salsa>?

Yea....that's an Iceman Chuck Lidell trick, puttin hot sauce on EW's

Sorry bro, it was a couple of dudes..........

BigAnt
05-15-08, 4:55 pm
Yea....that's an Iceman Chuck Lidell trick, puttin hot sauce on EW's

Sorry bro, it was a couple of dudes..........

---------------------------------------------------------------------------------------

You have legs, I have shoulders...NO UTTER DISMAY!

DaveK
05-15-08, 11:48 pm
It's times like this that remind me that I train like little freakin Bo Peep when I'm by myself!!!! Legs tonight with BigAnt in the house. If I don't make any sense with this post, blame him.....I'm fried!!!!!!

WU on the stationary bike - 5 minutes

Leg Extensions
Wide Stance Squats ss with Front Squats and pullovers
Lunges
Seated Leg Curls
Lying Leg Curls
Abductor
Aductor
Ass Kickers
16 Sets for Quads
18 Sets for Hams

Food

Since I dropped the Torrent and Gatorade, I'm doing 5 rice cakes and 50/0 PD PWO.

Everything else is the same. Functioning well overall at 180. Will see Greg again on Monday. Off tomorrow....well, cardio and calves.

Have a great night....Peace

naturalguy
05-15-08, 11:59 pm
---------------------------------------------------------------------------------------

What was HER name? LOL

I stay cover up-keep a low profile and just play with my
walkman-write in my journal-stretch and drink my drink in between sets...

Ever put hot sauce on your egg whites or salsa>?

Whats a walkman?


Dave, good to hang with you in NY

BigAnt
05-16-08, 12:50 am
It's times like this that remind me that I train like little freakin Bo Peep when I'm by myself!!!! Legs tonight with BigAnt in the house. If I don't make any sense with this post, blame him.....I'm fried!!!!!!

WU on the stationary bike - 5 minutes

Leg Extensions
Wide Stance Squats ss with Front Squats and pullovers
Lunges
Seated Leg Curls
Lying Leg Curls
Abductor
Aductor
Ass Kickers
16 Sets for Quads
18 Sets for Hams

Food

Since I dropped the Torrent and Gatorade, I'm doing 5 rice cakes and 50/0 PD PWO.

Everything else is the same. Functioning well overall at 180. Will see Greg again on Monday. Off tomorrow....well, cardio and calves.

Have a great night....Peace
---------------------------------------------------------------------------------------

You are training like a winner--enough said, and the rest-pause on the leg press--OUTSTANDING...And the (secret) new way to front squat..all quads-glutes dude!

Thanks for the help tonight, that shrug was H E A V Y! lol

BigAnt
05-16-08, 12:50 am
Whats a walkman?


Dave, good to hang with you in NY

---------------------------------------------------------------------------------------
Come on, you are only a couple of grades behind me - LOL

DaveK
05-18-08, 11:37 am
Chest and Calves yesterday at Better Bodies. Diet the same. 229 the last couple of days ?!?!?!?!?!?! Been stalled here for awhile. WTF!!!!!!!!! Greg says don't worry so I won't. Only 2nd week at 180. Will see him tomorrow. Mirror is re-assuring. F*@#in scale!!!

Chest

WU shoulder girdle completly
WU Verticle chest press. I'm sitting her thinking of the times many moons ago when my cousin and I would warm up with one set of 135 on the bench then off to the good stuff. Now I feel like my warm up is like a cardio session!

DB Bench. Did a cluster of high reps but felt real good so I hit 140's for 2 sets of 8. Ahhhh good for the mind!
Incline DB Bench
HS Bench
Flat Flys
Incline Flys
Decline Flys (these seem to be working well, thanks BigAnt)
One set of crossovers to failure - low, middle and high

Calves

Seated Calf Raise
Standing Calf Raise

Went to the Lehigh Valley last night with my wife, cousin, and friends Steve and Margi. Good show. A lot of competitors (as usual, a million figures). My friends Jo, Harry and Monte did great. Harry won the masters...his first show!! Greg dialed him in real nice. Jo looked unbelievable. Hard as nails and dry as a bone. She won hands down. Great job Jo and Margi!! I'll tell you there is some good competition out there. Great to see.

Dennis Wolf was the guest poser. He was in great shape for four months out from the O. Probably around 275 and hard. Small waist, huge delts, just great all around. The way a pro should look when they guest pose. Very respectfull to the promoter, IFBB and most of all fans. He walked out into the crowd and brought the house down. My wife said that she wanted to go up and squeeze his ass though.....what's up with that....ha!

Peace

DaveK
05-18-08, 3:37 pm
Back today at Better Bodies. No deads though. Every other week. Focused on pulldown movements with some rows. Slow and controlled. Big squeeze. 5 weeks to go. Gotta etch in the detail. Noticably harder this week. My nose cut loose during my first set of t-bar rows.....ANIMAL!!!! Good thing Ken didn't see me bleeding all over his weights.....lol!!! My wife just looked at me and shook her head. After 23 years she still doesn't get it............

Abs

Ab Machine
Hanging Leg Raises
Ball Crunch
Twists
16 Sets 25 to 35 Reps

Back

Hypers
WU Weight Assisted Chins
Low Row
Pulldowns to Front (Front and Reverse Grip)
T-Bars
Bent Over Rows ss w/Magnum Pulldowns
22 sets 15-9 reps w/ a drop

Tan 20 minutes

Diet the same.
Fish/Oats
Chicken/Yam/Green Beans
Chicken/Yam/Green Beans
Fish/Oats
EW's/Green Beans
3 50/0 PD's w/ a little sugar free Tang.
1 gal water, coffee.
Nothin fancy.

Peace

BigAnt
05-18-08, 11:57 pm
Back today at Better Bodies. No deads though. Every other week. Focused on pulldown movements with some rows. Slow and controlled. Big squeeze. 5 weeks to go. Gotta etch in the detail. Noticably harder this week. My nose cut loose during my first set of t-bar rows.....ANIMAL!!!! Good thing Ken didn't see me bleeding all over his weights.....lol!!! My wife just looked at me and shook her head. After 23 years she still doesn't get it............

Abs

Ab Machine
Hanging Leg Raises
Ball Crunch
Twists
16 Sets 25 to 35 Reps

Back

Hypers
WU Weight Assisted Chins
Low Row
Pulldowns to Front (Front and Reverse Grip)
T-Bars
Bent Over Rows ss w/Magnum Pulldowns
22 sets 15-9 reps w/ a drop

Tan 20 minutes

Diet the same.
Fish/Oats
Chicken/Yam/Green Beans
Chicken/Yam/Green Beans
Fish/Oats
EW's/Green Beans
3 50/0 PD's w/ a little sugar free Tang.
1 gal water, coffee.
Nothin fancy.

Peace

---------------------------------------------------------------------------------------

Training is on and so is the diet....KEEP GOING STRONG!

No Kenny today..WTF?

DaveK
05-19-08, 8:08 pm
Cardio this morning at Better Bodies at 5 am. 35 minutes on the treadmill. 3.5 incline @ 3.5.


Delts today at Better Bodies. Volume today.

WU shoulder girdle completly with DB work

Seated side laterals. Pull to rear and pull out to side.
Military press
Rear delts on seated verticle bench
Rear delts on high cable
HS press
Seated compound DB's (side, front, side) Is that what you call them BigAnt??
20 sets, 15-9 reps with a drop on last set

Traps

DB shrugs
Barbell shrugs
neck machine
11 sets, 25 reps

Diet the same. Started L-carnitine last week. No other fat burners. Goin old school. Will drop the rice cakes Saturday (4 weeks) and switch to 45 grams of quick oats w/50/0 PD PWO.

Peace

Margi
05-20-08, 12:04 am
You are lookin good buddy-You are a winner....It was good to see ya Saturday-Keep up the great work outs....We are all behind you cheering you on....If you have a day open next week to train-let me know OK?-ttyl-Margi

BigAnt
05-20-08, 1:08 am
Cardio this morning at Better Bodies at 5 am. 35 minutes on the treadmill. 3.5 incline @ 3.5.


Delts today at Better Bodies. Volume today.

WU shoulder girdle completly with DB work

Seated side laterals. Pull to rear and pull out to side.
Military press
Rear delts on seated verticle bench
Rear delts on high cable
HS press
Seated compound DB's (side, front, side) Is that what you call them BigAnt??
20 sets, 15-9 reps with a drop on last set

Traps

DB shrugs
Barbell shrugs
neck machine
11 sets, 25 reps

Diet the same. Started L-carnitine last week. No other fat burners. Goin old school. Will drop the rice cakes Saturday (4 weeks) and switch to 45 grams of quick oats w/50/0 PD PWO.

Peace

--------------------------------------------------------------------------------------

the Big Ant secret 6 way raise...good stuff!

DaveK
05-20-08, 11:01 am
--------------------------------------------------------------------------------------

the Big Ant secret 6 way raise...good stuff!

Yea, them....they f*&@in fried me yesterday!!!!! Did them at the end.

DaveK
05-20-08, 11:06 am
You are lookin good buddy-You are a winner....It was good to see ya Saturday-Keep up the great work outs....We are all behind you cheering you on....If you have a day open next week to train-let me know OK?-ttyl-Margi

Arms tomorrow and legs on Thursday. I'm on days so I can either train early (6 am or so) or in the evening. Off Friday, Chest on Saturday and back on Sunday. My fam is goin away this weekend to my summer home so I'm bachin it this weekend. Just me and the cats!!! Ha!!!! Too close to the shows. Wanna stay near my home gyms and food.

DaveK
05-20-08, 11:17 am
226 this AM.

"Just" cardio today. 35 min., 3.5 inc. @ 3.5.

11 weeks into my prep. It hit about a week and a half ago. Didn't get there until about 10 days AFTER the PA last year. Definitly farther along than this time last year. Slow and steady. Exactly where I want to be. Won't be at my target for the PA but that's not the goal. 4 weeks to go then it's a dive bomb to the Nat's on July 18th!!!

Carbs at about 150 today.


Peace

blueIMlifter
05-20-08, 9:02 pm
hey man stopping by to wish u best of luck and looks like ur kickin some serious ass with the contest prep. i'm 1 month out from my first show if u have any advice im all ears to advice from BB veterans.

Margi
05-21-08, 8:06 am
Arms tomorrow and legs on Thursday. I'm on days so I can either train early (6 am or so) or in the evening. Off Friday, Chest on Saturday and back on Sunday. My fam is goin away this weekend to my summer home so I'm bachin it this weekend. Just me and the cats!!! Ha!!!! Too close to the shows. Wanna stay near my home gyms and food.

I will be in touch--You are training smart buddy-that's the key.I am flying solothis week end too .I am up for training sat and or sun w/you if ya want-I got a membership to BB????So do you want to beat me up???Let me know-M

DaveK
05-21-08, 11:43 am
hey man stopping by to wish u best of luck and looks like ur kickin some serious ass with the contest prep. i'm 1 month out from my first show if u have any advice im all ears to advice from BB veterans.

Sounds great. Best of luck! If you did your homework, and I'm sure you did, you can just coast in from here. Stay focused brother!! The day is yours...........

DaveK
05-21-08, 11:59 am
I will be in touch--You are training smart buddy-that's the key.I am flying solothis week end too .I am up for training sat and or sun w/you if ya want-I got a membership to BB????So do you want to beat me up???Let me know-M

I'll be there early on Sat cause I gotta work. Probably 8-9 for Chest. Sunday I'll be there at 11-12 for Back. Give me a call....

DaveK
05-21-08, 12:04 pm
230.5 this morning....WTF!!!!!!!!!!!!!!

Cardio this AM at 05:30. 20 mins on the eliptical and 15 mins on the treadmill. Threw a little chest work in as well:

Light, slow and controlled squeeze.......
Decline BP 3x15
Pec Dec 3x15
Cable Crossovers from high cable 2x15
Cable Crossovers on from low cable 2x15

Arms at Longs this afternoon at around 2. Greg will take a look.

Until then.....peace..........

McFly
05-21-08, 12:05 pm
230.5 this morning....WTF!!!!!!!!!!!!!!

Cardio this AM at 05:30. 20 mins on the eliptical and 15 mins on the treadmill. Threw a little chest work in as well:

Light, slow and controlled squeeze.......
Decline BP 3x15
Pec Dec 3x15
Cable Crossovers from high cable 2x15
Cable Crossovers on from low cable 2x15

Arms at Longs this afternoon at around 2. Greg will take a look.

Until then.....peace..........

good shit!! going to be a big heavyweight!!!

DaveK
05-21-08, 1:43 pm
good shit!! going to be a big heavyweight!!!

Know I'm on track but sometimes I look at the scale a bit too much and get freaked out.

DaveK
05-21-08, 7:48 pm
Arms and Abs at Greg's today. He's fired up for the gathering next week!

Abs

Nautilus Ab Machine
Crunches on Nautilus Lat pulldown
Ab Roller
12 sets, 25-50 reps

Arms

Triceps

Rope pushdowns
Incline scull crushers
DB kickbacks
DB overhead extensions
18 sets 12-9 reps with a drop after set of 9

Bis

Concentration curls
Standing DB curls
EZ bar curls
Straight bar curls
Hammer curls
Cybex preacher (love it)
14 sets 12-9 reps

2 sets of 20 wrist curls

Diet the same. Greg was pleased. Running 180 for three (3) more days then dropping to 150. I was having 2 servings of oats per day with tilapia. Greg told me to drop one and replace it with yam. Seems to work best for me. Also, we're dropping the rice cakes PWO on Saturday and replacing with yam. He said don't worry about what the scale said this morning (230.5). Said he never saw me this hard at 230. "New weight for you", he said. I can sleep tonight!

Peace my brothers and sisters

Margi
05-21-08, 10:21 pm
Arms and Abs at Greg's today. He's fired up for the gathering next week!

Abs

Nautilus Ab Machine
Crunches on Nautilus Lat pulldown
Ab Roller
12 sets, 25-50 reps

Arms

Triceps

Rope pushdowns
Incline scull crushers
DB kickbacks
DB overhead extensions
18 sets 12-9 reps with a drop after set of 9

Bis

Concentration curls
Standing DB curls
EZ bar curls
Straight bar curls
Hammer curls
Cybex preacher (love it)
14 sets 12-9 reps

2 sets of 20 wrist curls

Diet the same. Greg was pleased. Running 180 for three (3) more days then dropping to 150. I was having 2 servings of oats per day with tilapia. Greg told me to drop one and replace it with yam. Seems to work best for me. Also, we're dropping the rice cakes PWO on Saturday and replacing with yam. He said don't worry about what the scale said this morning (230.5). Said he never saw me this hard at 230. "New weight for you", he said. I can sleep tonight!

Peace my brothers and sisters

Special K,
You are in good hands-stay away from the scale....Good work out-Diet looks great-You are doing your homework.....You will be prepared and where you need to be on game day---Sunday looks good....where do ya want to train?

BigAnt
05-21-08, 11:56 pm
Know I'm on track but sometimes I look at the scale a bit too much and get freaked out.

---------------------------------------------------------------------------------------

Scale, whale, bail, tail--told you what to do...DO IT!

You got legs tomorrow!

Five more leg workouts until the Pa!

DaveK
05-22-08, 10:44 am
Special K,
You are in good hands-stay away from the scale....Good work out-Diet looks great-You are doing your homework.....You will be prepared and where you need to be on game day---Sunday looks good....where do ya want to train?

Better Bodies ok with you??

DaveK
05-22-08, 4:38 pm
---------------------------------------------------------------------------------------

Scale, whale, bail, tail--told you what to do...DO IT!

You got legs tomorrow!

Five more leg workouts until the Pa!

Yup, staying off the freakin thing til Monday, then every Monday after that....see you tonight.

BigAnt
05-22-08, 5:23 pm
Yup, staying off the freakin thing til Monday, then every Monday after that....see you tonight.

--------------------------------------------------------------------------------------

I HEARD THAT BEFORE!

Shhhhhhhhhhhh man will be there tonight? --It is time for you to get down right NASTY!

TimK13
05-22-08, 11:14 pm
--------------------------------------------------------------------------------------

I HEARD THAT BEFORE!

Shhhhhhhhhhhh man will be there tonight? --It is time for you to get down right NASTY!

Yo Dave!

It's been a couple hours, did you weigh yourself lately? lol Maybe just go for the Super Heavy. AS Greg would say YYYEEEAAAHHH BIG DADDY!!!!!!!!!!!!!!!!!
Stay the course & You will kick ass! It was great seeing Greg & Gretta At the Leigh Valley.
Dosen't seem like 20 years have past since we trained at Long's. Great memories, but more important even better things are in the near future. Count me in for the gathering At Greg's.

BigAnt
05-22-08, 11:47 pm
Great work tonight, way to push thrOugh the pain, the 5 sec up/downs will win your show!

And that "little" twist on the leg curl, burn? An Under statement! LOL

DaveK
05-23-08, 12:02 am
Yo Dave!

It's been a couple hours, did you weigh yourself lately? lol Maybe just go for the Super Heavy. AS Greg would say YYYEEEAAAHHH BIG DADDY!!!!!!!!!!!!!!!!!
Stay the course & You will kick ass! It was great seeing Greg & Gretta At the Leigh Valley.
Dosen't seem like 20 years have past since we trained at Long's. Great memories, but more important even better things are in the near future. Count me in for the gathering At Greg's.

Thanks brother!!!!

Nah, no scale til Monday.

Yea man, those were the days. Where we built the foundation and more.

Cool, the gathering will be awesome. BigAnt and I are training legs if your up for yaking your brains out, join us.

DaveK
05-23-08, 12:22 am
Legs at Better Bodies with BigAnt providing guidence, motivation and basically kicking my ass!!! I need it. Especially next off season. Gotta bring up my hams and sweeps big time. They are definitly lagging behind. Time to shred'em up now though!

WU on the stationary bike

Leg extensions - 6x15, 5 holds at end of each set then this sick drop set and single legs
Hamtractor - 6 sets ss with lying leg extensions 4 sets (see BigAnts reply above. Nuf said!)
HS stiff leg deads - 3x10
Wide Stance Squats on Smith Machine - 3x10 ss with close stance front squats on Smith Machine 2x10
Stationary lunges on block 3x10

Done

Diet the same. Droping to 150 carbs on Sunday. Tonight was the last night for rice cakes PWO....I will miss them. 4 oz of yam will be on the menu from here on out.

Cardio and calves tomorrow morning then rest. Oh yea, I might try and do some work too.

Peace my friends

BigAnt
05-23-08, 12:26 am
Legs at Better Bodies with BigAnt providing guidence, motivation and basically kicking my ass!!! I need it. Especially next off season. Gotta bring up my hams and sweeps big time. They are definitly lagging behind. Time to shred'em up now though!

WU on the stationary bike

Leg extensions - 6x15, 5 holds at end of each set then this sick drop set and single legs
Hamtractor - 6 sets ss with lying leg extensions 4 sets (see BigAnts reply above. Nuf said!)
HS stiff leg deads - 3x10
Wide Stance Squats on Smith Machine - 3x10 ss with close stance front squats on Smith Machine 2x10
Stationary lunges on block 3x10

Done

Diet the same. Droping to 150 carbs on Sunday. Tonight was the last night for rice cakes PWO....I will miss them. 4 oz of yam will be on the menu from here on out.

Cardio and calves tomorrow morning then rest. Oh yea, I might try and do some work too.

Peace my friends

--------------------------------------------------------------------------------------

Your last set of squats, deep-hard and down right nasty!

Seperation! LOL

And those stationary lunges---wobble-wobble---LOL

Shit you ain't gonna believe your shredded ass legs on contest day!

You are still training like a winner---DON'T STOP!

DaveK
05-23-08, 4:58 pm
Cardio at 06:30. 35 minutes on the treadmill at 3.5 incline and 3.5 mph. Calves followed. Seated calves 6 sets to failure up the stack. Hold for 15 after each set.

Carbs at 150 today. Water 1+ gal. Rest tonight. Gonna watch some videos on YouTube and get fired up for Chest tomorrow. No Mercy Margi!!!!!!!!!!!!!!!!!

DaveK
05-24-08, 12:37 am
It's Friday, May 23 2008. 12 weeks into my prep. 4 weeks to go to to the PA and 8 weeks to go to the Nats. My family went to my mountain house for the weekend but I am home where I need to be, where I want to be. Near my gyms, food and friends. My mind and body are right where they should be, here alone to bury myself in the lifestyle, train, eat and sleep. I watched some vids tonight and I'm fired up for chest tomorrow.

My brothers and sisters, no one, and I mean no one, understands our journey unless they have walked in our shoes. Oh, they may shake their heads and admire our dedication and willpower, raise an eyebrow in disbelief or wonder why "anyone would do that" questioning what it's all about, but they truely don't understand our mindset; whether you're competing on not. To this, I salute you all!

At this point in my prep I want to thank all of you for your untiring help, motivation and support. As OX said after he won the Nationals, which really struck a note with me. When you win, you owe your victory to everyone around you. If you loose, you can only blame yourself. So true.




Until tomorrow, peace......ONE STEP CLOSER!!!!

BigAnt
05-24-08, 1:23 am
It's Friday, May 23 2008. 12 weeks into my prep. 4 weeks to go to to the PA and 8 weeks to go to the Nats. My family went to my mountain house for the weekend but I am home where I need to be, where I want to be. Near my gyms, food and friends. My mind and body are right where they should be, here alone to bury myself in the lifestyle, train, eat and sleep. I watched some vids tonight and I'm fired up for chest tomorrow.

My brothers and sisters, no one, and I mean no one, understands our journey unless they have walked in our shoes. Oh, they may shake their heads and admire our dedication and willpower, raise an eyebrow in disbelief or wonder why "anyone would do that" questioning what it's all about, but they truely don't understand our mindset; whether you're competing on not. To this, I salute you all!

At this point in my prep I want to thank all of you for your untiring help, motivation and support. As OX said after he won the Nationals, which really struck a note with me. When you win, you owe your victory to everyone around you. If you loose, you can only blame yourself. So true.




Until tomorrow, peace......ONE STEP CLOSER!!!!

---------------------------------------------------------------------------------------

A GREAT READ!

Margi
05-24-08, 8:50 am
It's Friday, May 23 2008. 12 weeks into my prep. 4 weeks to go to to the PA and 8 weeks to go to the Nats. My family went to my mountain house for the weekend but I am home where I need to be, where I want to be. Near my gyms, food and friends. My mind and body are right where they should be, here alone to bury myself in the lifestyle, train, eat and sleep. I watched some vids tonight and I'm fired up for chest tomorrow.

My brothers and sisters, no one, and I mean no one, understands our journey unless they have walked in our shoes. Oh, they may shake their heads and admire our dedication and willpower, raise an eyebrow in disbelief or wonder why "anyone would do that" questioning what it's all about, but they truely don't understand our mindset; whether you're competing on not. To this, I salute you all!

At this point in my prep I want to thank all of you for your untiring help, motivation and support. As OX said after he won the Nationals, which really struck a note with me. When you win, you owe your victory to everyone around you. If you loose, you can only blame yourself. So true.




Until tomorrow, peace......ONE STEP CLOSER!!!!

Spoken Like The Champion That YOU ARE!!!!

DaveK
05-24-08, 3:41 pm
Trained chest today with Margi at Better Bodies. She pushed me hard. She is powerful!! Moved some incredible weights with strict form......nasty!!!!

WU shoulder girdle on Magnum shoulder machine 3x15
WU on vertical bench press 3x15
HS Incline Bench 3x15,12,9 drop to fail, drop to fail
Flat DB Bench 3x15,12,9 drop to fail
Decline Bench 3x15,12,9 drop to fail
Incline Fly 2x15
Flat Fly 1x15, 1x12 drop to fail (20??)
Cable Crossover the Margi way 1x15, 1x10 drop to fail (20??)
Dips 1xfailure
Stretch/Squeeze 15 minutes

Carbs to 150 today. 4 oz yam and whey PWO. Dropped one PD and replaced with a whole meal....8 oz tilapia and green beens. Will run 6 whole meals and 2 PD's for 2 weeks then I will drop the PD's for the two weeks and egg whites at one week leading up to the PA and run all whole meals. I will be fuller this year. They won't see the emaciated DaveK ever again!

Peace..............

BigAnt
05-24-08, 5:46 pm
Trained chest today with Margi at Better Bodies. She pushed me hard. She is powerful!! Moved some incredible weights with strict form......nasty!!!!

WU shoulder girdle on Magnum shoulder machine 3x15
WU on vertical bench press 3x15
HS Incline Bench 3x15,12,9 drop to fail, drop to fail
Flat DB Bench 3x15,12,9 drop to fail
Decline Bench 3x15,12,9 drop to fail
Incline Fly 2x15
Flat Fly 1x15, 1x12 drop to fail (20??)
Cable Crossover the Margi way 1x15, 1x10 drop to fail (20??)
Dips 1xfailure
Stretch/Squeeze 15 minutes

Carbs to 150 today. 4 oz yam and whey PWO. Dropped one PD and replaced with a whole meal....8 oz tilapia and green beens. Will run 6 whole meals and 2 PD's for 2 weeks then I will drop the PD's for the two weeks and egg whites at one week leading up to the PA and run all whole meals. I will be fuller this year. They won't see the emaciated DaveK ever again!

Peace..............
---------------------------------------------------------------------------------------

VERY SOLID!!!

Keep the work ethic!

DaveK
05-25-08, 8:27 pm
Back at Better Bodies with Margi. BigAnt was there with Lisa bein an ANIMAL as usual. Impressive brother!

ABS

Ab Machine 4x25
Hanging Leg Raise 4x35
Ball crunch ss with twist 4x25
Hypers 2x15

Back

T-Bars 3x15,12,9,drop to fail, drop to fail
Pulldowns overhand grip 3x15,12,9,drop to fail several times
Pulldowns reverse grip 3x15,12,9,drop to fail several times
Magnum Row Machine overhand grip 3x15,12,9,drop to fail several times
Magnum Row Machine underhand grip 3x15,12,9,drop to fail several times
Vince Taylor Pulldowns on HS High Row 2x15
Deads (light) 3x10

Carbs 150 today and yesterday. Feeling it a bit. Need to watch the volume/weight and squeeze a bit more. Size game is done at this point. Gotta etch in the detail. It's comin. Will step on the scale tomorrow.

See everyone then

Peace..................

BigAnt
05-26-08, 11:28 pm
Thanks for the push today! You had a great shoulder workout, and looked freaky hard and big...keep doing what you do!

Yeah, I need heavier dumbbells for you next time you shrug, let's get the 180's made~!

DaveK
05-27-08, 11:37 am
Thanks for the push today! You had a great shoulder workout, and looked freaky hard and big...keep doing what you do!

Yeah, I need heavier dumbbells for you next time you shrug, let's get the 180's made~!

180's!! That's what I'm talkin about. Then 200's next year like Big Ronnie!!!! Let me know when you want to get'em.

Thanks Bro! Sunday was great.

DaveK
05-27-08, 11:49 am
Cardio at Better Bodies in the AM. 35 min at 3.5 inc and 3.5 mph.


Hammered shoulders at BigAnt's. Or Les Epaulas as Cathy would say. What a place to train. So much around you to remind you why we do what we do. Between all the pics and 1st place and Overall Champion trophies, one can't help but drive oneself into the ground. And that's exactly what I did.......

WU shoulder girdle completely

Seated Side Laterals to side and to rear 6x15,12,9 drop to fail
Seated Shoulder Press ss with Side Lateral Machine 4x15
Rear Delts on Pec Dec 3x15 hold each rep fro 3 count
Rear Delts on High Cable 3x14

Traps

DB Shrugs 6x25

Thanks BigAnt!!!!!!!!!!!!! On many levels!!!!!

Diet the same. 150 carbs working well. Seeing Greg tonight for any adjustments.

Peace.........

DaveK
05-27-08, 1:13 pm
Cardio at 5:30 AM on an empty stomach with a little l-carnitine. 37 mins at 3.5 mph. 3.5 to 7.0 incline. Squeezed my glutes hard on each step. They're smoked. Diet the same. Carbs at 150. Threw in 1-2 tbs. of flax oil in my PD's per day. Will see Greg tonight for a once over. Hopefully he likes what he sees. Until tomorrow.....Ha...ARMS!!!!!

Peace..............

BigAnt
05-27-08, 5:32 pm
Cardio at 5:30 AM on an empty stomach with a little l-carnitine. 37 mins at 3.5 mph. 3.5 to 7.0 incline. Squeezed my glutes hard on each step. They're smoked. Diet the same. Carbs at 150. Threw in 1-2 tbs. of flax oil in my PD's per day. Will see Greg tonight for a once over. Hopefully he likes what he sees. Until tomorrow.....Ha...ARMS!!!!!

Peace..............

--------------------------------------------------------------------------------------

YOUR A FREAK, NOT THE SAME PERSON I STOOD NEXT TO AT THE MT VALLEY!

Tons of hard muscle added since!

Keep the focus, think "big picture"

Give me a call if you see Long and please ask if he will train on Sat at the Philly ABC!

DaveK
05-28-08, 7:21 pm
--------------------------------------------------------------------------------------

YOUR A FREAK, NOT THE SAME PERSON I STOOD NEXT TO AT THE MT VALLEY!

Tons of hard muscle added since!

Keep the focus, think "big picture"

Give me a call if you see Long and please ask if he will train on Sat at the Philly ABC!


Thanks bro!

Didn't see Greg. He wasn't there. Sent him and email and left a message.

DaveK
05-28-08, 7:29 pm
Arms and Abs at Better Bodies this morning. Had to change my schedule because of work. Damn job!!!!!!!

Abs

Ab Machine 4x25,35,45,50
Hanging Leg Raises 4x35
Ball Crunch ss with twist 4x25

Tris

Rope Pushdowns 3x10
Close Grip Verticle BP 3x10
Overhead Cable Extensions 3x10
DB Kickbacks 3x10
Reverse One Arm Cable Pushdowns 4x10

Bis

Concentration Curls 3x10
DB Curls 3x10
Barbell Curls 3x10
Reverse Cable Curls 3x10
HS Preacher Curls 2x10

Wrist Curls 2x20

Diet same. Carbs at 150. Feelin it a little today. Time to eat.

Peace..................

Mr. Dead
05-28-08, 7:59 pm
Great sessions!!! Subbed!!!

DaveK
05-29-08, 3:31 pm
Changed my schedule a bit for the gathering on Saturday. Trained chest today instead of legs. Looking forward to bombing legs with BigAnt and TimK at Long's on Saturday!

Chest

WU shoulder girdle
WU Magnum Verticle Chest Press 3x15

Incline Bench on Smith Machine 3x15,12,9 (with chain) drop for 15
HS Bench Press 3x15,12,9 drop for 15
Flat BP ss with Flat Fly 2x10, 2x10
HS Incline Bench Press ss with Incline Fly 2x10, 2x10
Cable Crossovers 3x15,12,9 drop 15

Calves

Seated Machine Calf Raises 6x15
Seated Calf Raises 3x15

Carbs at 150. 1+ gal water per day. 3 weeks til d-day #1.

There is nothing else like this journey. We don't have 182 games. We don't have 80 games. We don't have 16 games, summer camp or pre-season. We have 4 months to get it right for one day!

DaveK
05-30-08, 2:54 pm
Cardio last night at Better Bodies. 35 minutes on the treadmill at 3.5 mph and 3.5-7.0 incline.

Saw Greg this morning. Right on track. Keeping my carbs at 150 til next week. Will adjust then if needed.

He is fired up for tomorrow!!

Another session of cardio tonight.

Peace

McFly
05-30-08, 3:17 pm
dave,

do you do morning and evening cardio? or some days morning some days evening?

DaveK
05-30-08, 4:42 pm
dave,

do you do morning and evening cardio? or some days morning some days evening?

Right now I'm just doing cardio once a day, 6 days per week. That's about all I can handle. It depends on what shift I'm working. If I'm on days, I do my cardio at 5:30 AM on an empty stomach. If I'm on nights (1p to 9p) I'll do it at about 9:30 or 10:00 PM. I ease into it. Started 3 days a week then moved it to 6. Right now I don't see a need for twice a day. I like to be able to back off at the end if need be and not have to try and play catch up.

Are you coming to the gathering tomorrow?

Later - DaveK

DaveK
05-31-08, 12:55 pm
It's 12:00 on Saturday. Three weeks to the PA. It's like f*@#in Christmas Morning!!!! Got 3 meals in me and I'm ready to head to Long's for the gathering. Training legs with my son, cousin and BigAnt. With Greg trainin, Big Al doin arms and the other ANIMALS there doin what they do best, it doesn't get any better. This shit is what I live for, what I hurt for and what I bleed for. I hope I can't walk tonight!!!!!

PEACE...............................

BiG in NYC 823
05-31-08, 5:28 pm
Hey Dave,

I just found your Journey and it's a shame that I didn't notice it before within this F O R V M.

I got caught up and your dedications, relentlessness and heart is unbelievable! Keep up with the work, diet, and all will DEF fall into place!

It is unfortunate that I was unable to make it to the Philly Gathering..as I am right now taking care of my son (who is currently sleeping), but I will see if there will be a supporting group at your show and I don't know if you plan on going but I will most Definitely make the Jersery ABC...

Again, Keep up the work and as many said already, look at "the big picture."
Best of luck..

DaveK
06-01-08, 12:03 am
Hey Dave,

I just found your Journey and it's a shame that I didn't notice it before within this F O R V M.

I got caught up and your dedications, relentlessness and heart is unbelievable! Keep up with the work, diet, and all will DEF fall into place!

It is unfortunate that I was unable to make it to the Philly Gathering..as I am right now taking care of my son (who is currently sleeping), but I will see if there will be a supporting group at your show and I don't know if you plan on going but I will most Definitely make the Jersery ABC...

Again, Keep up the work and as many said already, look at "the big picture."
Best of luck..

Thanks! The Animal support is simpley the best!!!! I know exactly where you are brother. I have three kids myself and remember the days being mister mom. Today I trained with my son and it was great! Can't believe he's bangin 405 for reps now. Seems like just yesterday he was in diapers. Hope you can do the same some day. Hopfully I'll see you in Jersey.

DaveK
06-01-08, 11:39 am
Leg day at Greg Long's Gym in Feasterville, PA. Trained with my cousin TimK, his son Ryan and my son Andy. It was a great day. Joey D, thanks for the front squat tip. I will definitly be using the technique from now on. Lets definitly do the trip to Bev's gym some time over the summer.

Legs

WU on stationary bike
Leg Extensions 2 WU, 4x15 holds 16 - 20. Drops for singles legs to failure
Squats 4x10
Front Squats 4x15-10
Leg Curls 4x12-10
Standing Leg Curls 3x15 drop to fail on last set
Ass Kickers 3x20

Done Deal!!!!

Diet the same. Holding at 150. Was 222.5 this am (6/01)

Back today at Better Bodies. Will post tonight........

We live for this shit!!!!!!!!!!!!!!!!!

Peace...............

zanderfever
06-01-08, 12:50 pm
Leg day at Greg Long's Gym in Feasterville, PA. Trained with my cousin TimK, his son Ryan and my son Andy. It was a great day. Joey D, thanks for the front squat tip. I will definitly be using the technique from now on. Lets definitly do the trip to Bev's gym some time over the summer.

Legs

WU on stationary bike
Leg Extensions 2 WU, 4x15 holds 16 - 20. Drops for singles legs to failure
Squats 4x10
Front Squats 4x15-10
Leg Curls 4x12-10
Standing Leg Curls 3x15 drop to fail on last set
Ass Kickers 3x20

Done Deal!!!!

Diet the same. Holding at 150. Was 222.5 this am (6/01)

Back today at Better Bodies. Will post tonight........

We live for this shit!!!!!!!!!!!!!!!!!

Peace...............

Hey, your neglecting to mention the Squats are done to way below parallel. Joey D is a good man. Your looking great and i'm glad to have found this Journey, even though its a little late. Your going to kick ass. Keep it up

Margi
06-01-08, 4:23 pm
Leg day at Greg Long's Gym in Feasterville, PA. Trained with my cousin TimK, his son Ryan and my son Andy. It was a great day. Joey D, thanks for the front squat tip. I will definitly be using the technique from now on. Lets definitly do the trip to Bev's gym some time over the summer.

Legs

WU on stationary bike
Leg Extensions 2 WU, 4x15 holds 16 - 20. Drops for singles legs to failure
Squats 4x10
Front Squats 4x15-10
Leg Curls 4x12-10
Standing Leg Curls 3x15 drop to fail on last set
Ass Kickers 3x20

Done Deal!!!!

Diet the same. Holding at 150. Was 222.5 this am (6/01)

Back today at Better Bodies. Will post tonight........

We live for this shit!!!!!!!!!!!!!!!!!

Peace...............

Lookin good Dave-Nice workout!!! you willhave to show me the ass kickers ????

BiG in NYC 823
06-01-08, 7:15 pm
Seems like just yesterday he was in diapers. Hope you can do the same some day. Hopfully I'll see you in Jersey.

O MAN! I hope so!! That would be a sweet thing to do..teach and train with my son! That would be great! That is something I look forward to..I hope i guide him in the right direction (which I am sure I will) but still..too many variables nowadays..

But JERSEY!! YES!!

Again great work at PA and keep it up!

BigAnt
06-02-08, 12:38 am
Feeling better...Got legs at BB Monday at 4:30...It was just a 24 hr. thang, damn...felt like knives where being thrown into my stomach...rested all day yesterday---cardio and cooked-worked...

You got 3 good weeks left, make the most of them....21 days!

DaveK
06-02-08, 11:27 pm
Hey, your neglecting to mention the Squats are done to way below parallel. Joey D is a good man. Your looking great and i'm glad to have found this Journey, even though its a little late. Your going to kick ass. Keep it up

Thanks Bro! Yea been doin them that way my whole life...as long as my knees hold out.....lol

Just started going wide though for a change. I have always been a close stance. Heard Joey D and Ox talkin about wide stances up in New York. Thought I would give them a try.

Later.........

DaveK
06-02-08, 11:36 pm
Back day at Better Bodies. Reps and Squeeeeeeze!

ABS

Ab Machine
Haning Leg Raises
Ball Crunches ss with twists

Back

WU chins 3x10
HS High Row 3x15,12,9 drop to fail
HS Low Row 3x15,12,9 drop to fail
Vince Taylor Pulldowns on HS High Row
Reverse Grip Pulldown 3x15,12,9 drop to fail
Magnum Pulldown ss with Inc Row 2x15, 2x15

Diet same. No change. Like BigAnt says....21, 20, 19 days!!!

zanderfever
06-02-08, 11:38 pm
Thanks Bro! Yea been doin them that way my whole life...as long as my knees hold out.....lol

Just started going wide though for a change. I have always been a close stance. Heard Joey D and Ox talkin about wide stances up in New York. Thought I would give them a try.

Later.........

Those are definately 2 guys to listen to. How do you like the wide stances? I'm not to sure what to think about them simply because you can't go down as far.

DaveK
06-02-08, 11:51 pm
Those are definately 2 guys to listen to. How do you like the wide stances? I'm not to sure what to think about them simply because you can't go down as far.

Yup, me too in the beginning because my hip flexors were a bit tight. Seem to be getting down a little better now though. I'm feeling them in my hams, glutes and sweeps.

DaveK
06-03-08, 12:22 am
Delts and calves today at Better Bodies.

Cardio at 5:30 AM. 15 min stationary bike, 10 mins, 3.5 mph, 3.5 inc on treadmill, 10 min on eliptical.

Delts

Side Laterals 6x15,12,9 drop to fail
DB Overhead Press 2x15
HS Press 4x15
Reverse Pec Dec 2x15
Rear Lateral Raise from high cable 2x15
6 way laterals 2xfailure

DB Shrugs 5x25
BB Shrugs 3x10
Neck Machine 3x15 each way

Diet the same today.

zanderfever
06-03-08, 7:32 am
Yup, me too in the beginning because my hip flexors were a bit tight. Seem to be getting down a little better now though. I'm feeling them in my hams, glutes and sweeps.

I definately have tight hip flexors. I'll try and loosen them up a bit and try the wide stances next quad workout.

BiG in NYC 823
06-03-08, 1:05 pm
You do your cardio in the morning and then weight train later in the day, is that correct?

DaveK
06-03-08, 3:17 pm
You do your cardio in the morning and then weight train later in the day, is that correct?

Yea, for the most part I try and do my cardio first thing in the morning around 5:30 AM on an empty stomach and then train at night. If I'm working the 1P-9P shift, sometimes I will do my cardio at 10 PM after work and train in the AM around 9 AM before I go in.

DaveK

DaveK
06-03-08, 3:20 pm
Droped carbs to about 140. 45 mins of cardio at 5:30 AM at Better Bodies. 20 mins on the stationary bike, 15 mins on the treadmill at 3.5 mph and 3.5 - 7.5 incline, 10 mins on the eliptical. Had deep tissue this AM so I'm going to push around 2 gallons of water. Shot some pics to Greg. Waiting for a reply.

PEACE...............

BiG in NYC 823
06-03-08, 4:10 pm
Yea, for the most part I try and do my cardio first thing in the morning around 5:30 AM on an empty stomach and then train at night. If I'm working the 1P-9P shift, sometimes I will do my cardio at 10 PM after work and train in the AM around 9 AM before I go in.

DaveK

nice. I am thinking of doing cardio in the morning to not switch up my weight routine. See, i tend to workout during my lunch break, and that only leaves me with an hour, and my weight lifting routine, tends to take an hour and therefore no room for Cardio...

I'm killing my brain thinking of what/how I can work this..but I have 'till next week to come up with something..

Thanks Dave! Keep up the solid work!

DaveK
06-04-08, 12:05 pm
Cardio at Better Bodies at 6 AM. 20 mins on the starionary bike and 25 mins on the treadmill. Also, did 9 extra sets for lower pecs this morning. I've been hitting low pecs on Wednesdays once or twice a month in addition to my Saturday Chest day. Slow, controlled and sqeeze...........50/0 PD w/flax afterwords.

Pec Dec 3x15
Magnum Fly Machine 3x15
Cable Crossovers 3x15

Arms tonight at Better Bodies.........til then..........

DaveK
06-04-08, 11:09 pm
Abs and arms at Better Bodies tonight. BigAnt was there walkin around covered up, at 110%, hammerin arms and lookin double wide!!

ABS

AB Machine 4x25,35,40,50
Hanging Leg Raises 4x35
Ball Crunch 4x25

ARMS

Triceps

WU Rope Pushdowns 2x15
Rope Pushdowns 1x12, 1x8 drop to fail
Overhead Cable Extensions 1x12, 1x10 drop to fail
Close Grip Cable Pushdowns 1x12, 1x10 drop to fail
Close Grip Machine BP 1x15, 1x10 drop to fail
One Arm Reverse Cable Pushdowns 1x10, 1x10 drop to fail
Scull Crushers 2x15
DB Kickbacks 2x15

Biceps

Concentration Curls 2x15
EZ Bar Curls 4x15
Hammer Curls 2x15
DB Curls 2x15
Preachers 2x15

Wrist Curls 2x25

BigAnt loaned me a copy of "A WEEK IN THE DUNGEON". Dorian and Mark Dugdale. I'm freakin stoaked!!! Time for my last meal, watch a bit and off to sleep.

zanderfever
06-05-08, 12:17 am
Abs and arms at Better Bodies tonight. BigAnt was there walkin around covered up, at 110%, hammerin arms and lookin double wide!!


BigAnt loaned me a copy of "A WEEK IN THE DUNGEON". Dorian and Mark Dugdale. I'm freakin stoaked!!! Time for my last meal, watch a bit and off to sleep.

I watched some of that on Youtube and it looks damn hardcore. I'll bet you'll love it. I'd get it, but first I want to see Blood and Guts.

BigAnt
06-05-08, 12:28 am
[QUOTE=DaveK;415512]Abs and arms at Better Bodies tonight. BigAnt was there walkin around covered up, at 110%, hammerin arms and lookin double wide!!

---------------------------------------------------------------------------------------

LOL----Told you, was ready to roll, saw you and did some bis after my back day, in that 2x shirt, you still can't hide those monster arms !!!

BigAnt
06-06-08, 10:18 am
Bad ass workout last night!

Static holds--Shhhhhhhhhhhhhhhhhhhhh S E C R E T ! LOL

Along with the sea salt--hahahahahahaha

Great job, keep your eye on the big picture, and you think Yates/Dugdale fired you up...wait until you see Ruhl!

zanderfever
06-06-08, 11:35 am
Bad ass workout last night!

Static holds--Shhhhhhhhhhhhhhhhhhhhh S E C R E T ! LOL

Along with the sea salt--hahahahahahaha

Great job, keep your eye on the big picture, and you think Yates/Dugdale fired you up...wait until you see Ruhl!

Made In Germany? Big and Loving It?

BigAnt
06-06-08, 1:11 pm
Made In Germany? Big and Loving It?

--------------------------------------------------------------------------------------
Made in Germany...

that's it!

love the grocery shopping sceen! LOL

zanderfever
06-10-08, 12:25 pm
--------------------------------------------------------------------------------------
Made in Germany...

that's it!

love the grocery shopping sceen! LOL

Haha, i've seen it on youtube so many times. Definately great.

DaveK, where are you?

BigAnt
06-11-08, 7:16 pm
We gotta keep the focus, you just barley lost this title last year! Now we fast forward to 2008---THEY AIN'T GONNA SEE THE SAME DAVE K!

Bigger-harder-grainier-dryer, and hopefully a new hair cut/style--LOL joking about your hair!

Serious...you gotta keep the focus, rememebr what Long said..and learn from my injury!
We are all human, and anything can happen at any time...but, if we keep the focus only things we WANT TO HAPPEN....WILL!

A quote from Ronnie Coleman..."If you do what you did....you get what you got"

Please read it again!

STAY STRONG---MIND AND BODY...

AND DO SOME WALKING LUNGES FOR ME OK!

DaveK
06-11-08, 9:34 pm
We gotta keep the focus, you just barley lost this title last year! Now we fast forward to 2008---THEY AIN'T GONNA SEE THE SAME DAVE K!

Bigger-harder-grainier-dryer, and hopefully a new hair cut/style--LOL joking about your hair!

Serious...you gotta keep the focus, rememebr what Long said..and learn from my injury!
We are all human, and anything can happen at any time...but, if we keep the focus only things we WANT TO HAPPEN....WILL!

A quote from Ronnie Coleman..."If you do what you did....you get what you got"

Please read it again!

STAY STRONG---MIND AND BODY...

AND DO SOME WALKING LUNGES FOR ME OK!

Inspirational words!! Here we go....10 days out!!!!!

DaveK
06-11-08, 9:46 pm
Here we go my friends. 10 days out from the PA!! 218 this morning. Saw Greg last night. I'm close brothers! About 8 pounds. Will come in around 210. Our goal will be to try and hold it and refine it right through to the Nats. Carbs still at 150.

Nursing a bit of a lower lumbar sprain. No missed training days though. Cardio, train, eat, ice, heat, message, chiro, sleep. That's been my day for the last week. No work thank god. Couldn't sit for too long. Doc wrote me out so I could rehab!

Today

Cardio at Better Bodies 5:30 AM

Abs/Arms at Better Bodies 09:30 AM

ABS

Ab Machine 4x25
Ball Crunch ss w/ twists 4x25
Leg Raises 2x25

Arms - Alt. Tris and Bis. Slow, controlled squeeze

Pushdowns and DB Curls 3x12
Overhead Cable extensions and Reverse Curls 3x12
Scull Crushers and BB Curls 3x12 (drag curls to fail)
DB Kickbacks and Concentration Curls 3x12
One Arm Reverse Cable Pushdowns.

Peace...............

zanderfever
06-11-08, 11:08 pm
Good to hear you're keeping everything up. Kick ass. Wheres the competition?

DaveK
06-12-08, 7:15 pm
Good to hear you're keeping everything up. Kick ass. Wheres the competition?

PA - Allentown, PA 6/21
Garden State - Nutely, NJ 7/12
Nats - Pittsburgh, PA 7/18

DaveK
06-12-08, 7:20 pm
Tough one today. Pretty much just went through the motions for legs. Felt strong during the set but in between was a different story. Might be a rest day tomorrow. Only scheduled to do cardio.

Legs at Better Bodies

5 min WU on Stationary Bike
Leg Ext. - 1x25, 1x20, 3x15 last 5 were held for 5 count
Hamtractor - Same
Leg Press - 2x15
Hacks - 2x15
Wide Stance Squats - 2x15 ss with DB pullovers
Leg Curls - 3x15,12,10 drop 10

Done

217 this am. Diet the same. One day at a time....................Peace

zanderfever
06-13-08, 12:39 am
PA - Allentown, PA 6/21
Garden State - Nutely, NJ 7/12
Nats - Pittsburgh, PA 7/18

I don't know if i'll be able to make them all, but i'll do my best to see you take home the gold.

TimK13
06-14-08, 9:30 pm
Dave,

Great work today. One week out from the Pennsylvania, your competion has alot to be worried about!!!!!!!!!!!! Stay Strong & Grind it out.

Tim

BigAnt
06-15-08, 9:24 am
Dave,

Great work today. One week out from the Pennsylvania, your competion has alot to be worried about!!!!!!!!!!!! Stay Strong & Grind it out.

Tim

---------------------------------------------------------------------------------------

Tim;

GOOD JOB! Keeping the big guy moving. Looking forward to train with you both soon....Dave wil be at his all time best in 2008!

Ok, Dave...time to get nasty...last week brother, makes or breaks people....we start today!

BigAnt
06-15-08, 10:03 pm
Good job today Dave!

One is done...
Tomorrow #2 will be new!

Keep TRAINING LIKE THE WINNER YOU ARE!

TimK13
06-15-08, 11:14 pm
Big Ant,

Thanks for being in Dave's corner!!! Your knowledge & encouragement will be priceless over the next 6 weeks & years to come.

Tim

BigAnt
06-15-08, 11:17 pm
Big Ant,

Thanks for being in Dave's corner!!! Your knowledge & encouragement will be priceless over the next 6 weeks & years to come.

Tim

--------------------------------------------------------------------------------------

Nahhhhhhhhhhhhhhhhhhhhh just "another" old guy trying to stay with the youngins in the gym! LOL

Dave is doing the hard work, he has the winning attitude---

It all comes down to (you all know the rest)

HOW BAD DO YOU WANT IT?

And from today's workout--he ain't giving "it" to NOBODY!

zanderfever
06-16-08, 12:11 am
Dave its almost time to do this! Haha, I sound like Ant. Kick ass.

BigAnt
06-17-08, 12:06 am
Way to bring the A-Game tonight---Very solid workout....And you are strong--what is this shit about being weak on low carbs--The mind brother---

ALL IN THE MIND!

Lowers tomorrow--Hmmmmmmmmmmmmmmmmm ! ?

DaveK
06-17-08, 11:10 am
212 this AM.............Cardio and legs today. Three outstanding sessions at Better Bodies with cousin Tim on Saturday and BigAnt on Sunday and Monday.......Cardio all three days..........bought an eliptical so now I bury myself in my garage..........

With two (2) more training days to go with BigAnt and I feel right on point. Struggling a bit during these last two days of depletion but I feel exactly the way I should, although I have to admit I feel strong as shit right now during my sets?!?!?!?!?!?!

Doing something a little..........who the hell am I kidding.....A LOT...different from last year a week out and from what I can see right now it's workin. Can't wait to see the final product on Saturday, at pre-judging, back stage, after pump up, when I take my sweats off for the first time....you know the ones Tim.....heads will F*&$in turn!!!!!!!!!!!!!

Tim and BigAnt...one word........thanks!


Probably my last post til Sunday.....after my Saturday night meal and breakfast Sunday morning with my wife (ummm I mean Saint) Debbie.........til then...........PEACE

McFly
06-17-08, 11:24 am
Were is the PA show at? i can't find anything online.....

zanderfever
06-17-08, 2:17 pm
Were is the PA show at? i can't find anything online.....

x2

BigAnt
06-17-08, 9:10 pm
GREAT JOB..STELLAR PERFORMANCE..AND LOW ASS CARBS! shit man...very good!

Leg day---from hell huh buddy! :: ?

Well you made it---throuh legs, tomorrow...well...different story---
Remember---ALL IN THE MIND....HOW BAD DO YOU WANT IT....

One more day...hang tough and you will be rewared---On Saturday night !

AK3
06-17-08, 10:17 pm
this is what you've been working for since the offseason started. lift, cardio, diet..everything..RIGHT ON THE MONEY. Damn right about being strong as shit just a week out. couldn't believe what i was seeing at better bodies over the weekend.


The stage is yours saturday. No body will be ready for whats to come!!!!

DaveK
06-18-08, 3:34 pm
this is what you've been working for since the offseason started. lift, cardio, diet..everything..RIGHT ON THE MONEY. Damn right about being strong as shit just a week out. couldn't believe what i was seeing at better bodies over the weekend.


The stage is yours saturday. No body will be ready for whats to come!!!!

Your my inspiration.......I already won with you in my corner son!!! Thank you for being you!!!!

DaveK
06-18-08, 3:42 pm
Date/Time: June 21, 2008. Pre-judging: 11:00. Finals: Doors open: 5:00, Start: 6:00.

Tix: PJ - $10, Finals - $20 open seating.

Location:

Agri-Plex
302 North 17th Street
Allentown, PA 18104
Building is between Gates 3 & 6. Enter complex through either Gates 3 or 6.


Thank you all!!!!!!!!!!!!

DaveK
06-18-08, 3:44 pm
Last training day. Not sure what's to come in about an hour but I'm ready.....mind....body.....soul.....this is what we do my brothers!!!!!!!!!!!!!!!!


What CARBS!!!!!!!!!!!......ha!!!!!!!!!!!!!!!!!

Like Cutler says, "14 weeks, it's all about this contest. No world. Just gym, treadmill, diet.........takin care of business!"

DaveK
06-18-08, 4:01 pm
I'm sure you've all seen it but thought I would share. I love it! Gets me through the rough days>>>>>>>>>>>>>

http://youtube.com/watch?v=DGcH2lAJJRQ

zanderfever
06-18-08, 5:45 pm
Dave, i'm sorry. I tried to make it so that i'd be there for the competition, but I can't make it. Its hard getting to places when you can't drive and I'm unable to grab a ride, and my moms paranoia isn't helping anything. Sorry.

DaveK
06-18-08, 7:19 pm
Dave, i'm sorry. I tried to make it so that i'd be there for the competition, but I can't make it. Its hard getting to places when you can't drive and I'm unable to grab a ride, and my moms paranoia isn't helping anything. Sorry.


No need to be sorry brother. Wish you could be there but I completely understand. Your support means the world. Stay tuned for the results. I will post Sunday. Thanks again brother!!!

DaveK
06-18-08, 7:23 pm
One word. Unbelievable!!!! My ass is kicked but where it needs to be. I'm depleted!!! Thursday and Friday we're bringin it all together. Gotta do a shave job now and go to my first tanning session. Pose, eat, rest, pose......thats about it. Work is done for the PA. Gotta stay focused mentally till Saturday. Two more meals today. Bringin carbs up sometime after 1 PM tomorrow :o)!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

AK3
06-18-08, 8:07 pm
Dave, i'm sorry. I tried to make it so that i'd be there for the competition, but I can't make it. Its hard getting to places when you can't drive and I'm unable to grab a ride, and my moms paranoia isn't helping anything. Sorry.

How about possibly getting a ride via train? don't know if there are any into the Allentwon area or not.

zanderfever
06-18-08, 8:10 pm
No need to be sorry brother. Wish you could be there but I completely understand. Your support means the world. Stay tuned for the results. I will post Sunday. Thanks again brother!!!

Thanks for understanding, Dave. I will try to get to the Nationals and be in NJ on July 12.



How about possibly getting a ride via train? don't know if there are any into the Allentwon area or not.

Thats the mother's paranoia part of my post. Hopefully, i'll be able to work something out in the future, but I can't now.

BigAnt
06-18-08, 9:40 pm
One word. Unbelievable!!!! My ass is kicked but where it needs to be. I'm depleted!!! Thursday and Friday we're bringin it all together. Gotta do a shave job now and go to my first tanning session. Pose, eat, rest, pose......thats about it. Work is done for the PA. Gotta stay focused mentally till Saturday. Two more meals today. Bringin carbs up sometime after 1 PM tomorrow :o)!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

--------------------------------------------------------------------------------------

Way to finish strong today...the secret weapon---D E B B I E..."Hey you, get the &^%$# off that machine, WE are using it, gotta do this last workout buddy" HAHAHAHA

Fun begins tomorrow---1:00 OR 3:00-----

HOLD ON TIGHT!

DaveK
06-19-08, 4:23 pm
Thank god!!

Meal 4: 4oz chicked and 7oz yam.......ORGASMIC!!!!!

Joey D
06-19-08, 4:30 pm
Dave,

Best of luck my friend,I know you will kick ass!! Hang in there Bro,carbs are commin. I bet you look fantastic!!

Joey D

BigAnt
06-20-08, 11:48 am
Ok, today DaveK will bench 405lbs for reps, some 600lb squats and have 3 WaWa tuna hoagies...hold the mayo!

LOL

He is ready, got the events for the day written down, will see him tonight after 4:00 at Better Bodies to go over some last minute details!

Last night he looked good, very good, much improved back-hams-triceps from 2007...

Posing is also better, I still got that Donna Summer song---if you neeed it for the nigth show buddy! HAHAHAHAHAHAHAHAHA

AK3
06-20-08, 12:23 pm
Ok, today DaveK will bench 405lbs for reps, some 600lb squats and have 3 WaWa tuna hoagies...hold the mayo!

LOL

He is ready, got the events for the day written down, will see him tonight after 4:00 at Better Bodies to go over some last minute details!

Last night he looked good, very good, much improved back-hams-triceps from 2007...

Posing is also better, I still got that Donna Summer song---if you neeed it for the nigth show buddy! HAHAHAHAHAHAHAHAHA


Donna Summer LOL

naturalguy
06-20-08, 1:09 pm
BEST OF LUCK Dave!

Your a warrior, go get em.

zanderfever
06-20-08, 5:09 pm
Kick ass, Dave. I know you will.

BigAnt
06-20-08, 5:21 pm
Donna Summer LOL

buying breakfast boy! ! ! !

BigAnt
06-20-08, 5:25 pm
Dave, don't forget to pack the secret ---dry you out, keep the veins, pump your muscles, tighten the skin food...ok?

Slim Jims...pizza flavor, and bring some for me, A, and cousin Tim...ya heard!

See you at BB in a bit, gotta finish this 93% grilled beef/grilled onions and rice meal with ketchup

blueIMlifter
06-20-08, 11:00 pm
best of luck. make sure to post some pics/videos of the show. all the hard work is in...time to see the results!

Lowdown5
06-21-08, 12:14 pm
http://i165.photobucket.com/albums/u63/johnnielow/Image029.jpg

zanderfever
06-21-08, 1:55 pm
http://i165.photobucket.com/albums/u63/johnnielow/Image029.jpg

Haha, you can tell Dave doesn't have very much energy. He's looking kinda GI Joe-ish in that picture.

DaveK
06-22-08, 12:54 am
Haha, you can tell Dave doesn't have very much energy. He's looking kinda GI Joe-ish in that picture.

And like a twig next to BigAnt!!!!

DaveK
06-22-08, 12:57 am
[QUOTE=zanderfever;431640]Haha, you can tell Dave doesn't have very much energy. He's looking kinda GI Joe-ish in that picture.[/QUOTE

And like a twig next to BigAnt....he got his swole goin on.....ya know that big and puffy look we all crave!

Lowdown5
06-22-08, 12:58 am
How did it go today Dave?

DaveK
06-22-08, 1:11 am
Ok my friends, round 1 is in the books:

Masters: 1st Over 40 class and Overall
Open Heavies: 2nd. Got a lot of good feedback from the judges. It was close for the overall. One judge had me 1st, but of course his score went in the dumper.

Exceeded my goal for this show and couldn't be happier. Thanks to everyone for your huge support. It has meant so much alone the way, even though the way is only a third over for THIS year. A special thanks to BigAnt and cousin Tim. You guys lead the way. Like I said before, BigAnt has probably forgoten more about training, diet, prep and the bodybuilding lifestyle than I will ever, ever know! Can't wait for the Garden State and the Nat's. Like the Joker said, "wait'l they get a load a me"!

I also can't wait for the next off-season.....what's the plan BigAnt?!?!?!?!?!??!?!

Let it also be known that I was so proud to where the Animal logo all day long!!!!!!

Tore up Five Guys Burgers AND Cold Stone Creamery after the show. That's what I'm talkin about. Will forward pics....of the show and Five Guys!!

Rest tomorrow and maybe monday. BigAnt is letting me eat until about noon. Gonna have a killer breakfast at the Red Lion Diner. I'll be there around 9 tomorrow.....my treat if your interested!!!! Then it's back to the plan!!!!!!!!!!

I also have to say thank you to my wife and best friend in the whole wide world, Debbie. Without her none of this would be possible. She puts up with so much BS from me that only gets worse as the days go on. I will love you always and forever..........

Peace

Lowdown5
06-22-08, 1:14 am
So proud of you Dave, great job. And happy that Ant got to share the day with you, enjoy the food while it lasts.

DaveK
06-22-08, 1:18 am
So proud of you Dave, great job. And happy that Ant got to share the day with you, enjoy the food while it lasts.

BigAnt and I were just talking about which meal is the best:

1) The meal right after the show????
2) The "little snack" in the middle of the night after the first shower??????????
3) The breakfast the morning after??????????

.....one thing I do know is that they are all great when you do well.......lol

Lowdown5
06-22-08, 1:42 am
BigAnt and I were just talking about which meal is the best:

1) The meal right after the show????
2) The "little snack" in the middle of the night after the first shower??????????
3) The breakfast the morning after??????????

.....one thing I do know is that they are all great when you do well.......lol


You did better than well so they are gonna taste pretty damn good!

zanderfever
06-22-08, 1:50 am
DaveK,

Great job, man. Can't wait for the pics and i'm glad you did well. I'm sorry I missed this, I WILL GET TO THE NEXT ONE

Joey D
06-22-08, 7:51 am
Yo Dave,

I left a message on Big Ant's phone last night around 6:00 pm. I had a good feeling.Great job my friend, very proud of you. You are credit to our sport and our organization, you are an awesome Body Builder. Congrat's!!

Joey D

DaveK
06-22-08, 9:02 am
Yo Dave,

I left a message on Big Ant's phone last night around 6:00 pm. I had a good feeling.Great job my friend, very proud of you. You are credit to our sport and our organization, you are an awesome Body Builder. Congrat's!!

Joey D

Thanks Joe! Likewise. Remember, lets try and get up to Powerhouse for the day and train legs together. Take care.