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dannynb
04-12-10, 1:47 pm
and after your breakfast with that massive bowl of oatmeal? You are probably around 270....

LMAO!!! Gotta love 2 cups of oats...mmmm..

Firedrake
04-12-10, 6:39 pm
LMAO!!! Gotta love 2 cups of oats...mmmm..

Maybe you do . . . <grin> More than about a cup and I start to feel overfull.

Great work, Dan!

dannynb
04-13-10, 10:02 pm
Arms today

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Close Grip Bench 225lbs 2x8+4
One Arm Machine Tri Ext 90lbs 2x8+4
Lying DB Tri Ext 35lbs 2x8+4
Standing DB Curls 50lbs 2x8+4
DB Preacher Curl 40lbs 2x8+4
Rev Preacher Curl 25lbs each side 2x8+4
Forward/Reverse Wrist Curls 20lbs on rope 3x15
Abs 1x100 each side



Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

dannynb
04-13-10, 11:28 pm
Just got my bf% done and was way off on my prediction....did it twice and it came up first time 5.8% and second time 6% so I'll go with 6% at 251.08 lbs.

dannynb
04-15-10, 9:55 pm
Killed legs today and I can barely walk...I love this shit!

Legs today

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Leg Ext 2x8+4 230lbs
Leg Press 2x8+4 11pps that's as much as it will hold...time to find folks to sit on it.
Hack Squat 2x8+4 4pps
Seated Leg Curls 2x8+4 240lbs
Lying Leg Curls 2x8+4 190lbs
Got it done in less than 45 minutes....were short on time so we busted ass and got it done.


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Dingo
04-15-10, 10:54 pm
11pps on the leg press, thats nice, mine maxes out at 10, but thats because the last 3 are those rubber coated plates. the gym has 15 regular iron plates,which equals 7 per side with 1 resting behind the foot plate. if yours has room, and they will stay, rest some extra plates behind the foot plate, or on top if they will stay balanced safely. you could also stick a pair of those hexagonal dumbells up there as well. just some ideas. if not just start doin single leg presses at 6 pps, lol

dannynb
04-15-10, 11:37 pm
11pps on the leg press, thats nice, mine maxes out at 10, but thats because the last 3 are those rubber coated plates. the gym has 15 regular iron plates,which equals 7 per side with 1 resting behind the foot plate. if yours has room, and they will stay, rest some extra plates behind the foot plate, or on top if they will stay balanced safely. you could also stick a pair of those hexagonal dumbells up there as well. just some ideas. if not just start doin single leg presses at 6 pps, lol

Oh trust me I will figure something out and if need be....I'll do single leg presses.

Dingo
04-15-10, 11:46 pm
Oh trust me I will figure something out and if need be....I'll do single leg presses.

11pps is still amazing though, i can get 10pps for 3-5 reps, depends on how my day has gone as far as eating/hydration.

i love metroflex for the humbling effect it has, when im hittin 8+pps on the leg press i have people watching in awe, lol, i try to keep it humble and tell them somewhere in the world at this very moment someones girlfriend is warming up with this. lol

also, in your honest/humble opinion if you could only have one certification, which would you have have and why? The reason i ask is because I am about to have some tax return money and am looking to invest it into my financial/employment future and am looking to get my first cert for personal training. Its something I've pussyfooted around with for some time and after your little pep talk at metro i feel its the best route for me and mine right now.

dannynb
04-16-10, 8:40 am
11pps is still amazing though, i can get 10pps for 3-5 reps, depends on how my day has gone as far as eating/hydration.

i love metroflex for the humbling effect it has, when im hittin 8+pps on the leg press i have people watching in awe, lol, i try to keep it humble and tell them somewhere in the world at this very moment someones girlfriend is warming up with this. lol

also, in your honest/humble opinion if you could only have one certification, which would you have have and why? The reason i ask is because I am about to have some tax return money and am looking to invest it into my financial/employment future and am looking to get my first cert for personal training. Its something I've pussyfooted around with for some time and after your little pep talk at metro i feel its the best route for me and mine right now.
If it was me I would go either
ACSM (American College of Spots Medicine) top dogs in the biz
NASM (National Academy Of Sports Medicine) which I have
or with you being so close already Cooper's institute
Now if money is an issue than go ACE (American Council on Exercise)

dannynb
04-16-10, 10:46 pm
Hit up Chest/Shoulders/Abs

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Flat Smith 2x8+4 275lbs
ncline Smith 2x8+4 225lbs
Pec Deck 2x8+4 240lbs
HS Shoulder Press 2x8+4 2PPS
Side Lat Raises 2x8+4 30lb db's
Shrugs 2x8+4 405lbs
Abs 1x100 each side

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Firedrake
04-16-10, 11:14 pm
Solid work, Dan -- Looks like you're enjoying the HRT!

dannynb
04-19-10, 11:03 am
Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Wide Grip Pull Ups BW 2 x 8 + 4
T-Bar Rows - 5 Plates + 25lbs 2 x 8 + 4
Close Grip Pull Downs 210lbs 2 x 8 + 4
Reverse Pec Deck 240lbs 2 x 8 + 4
Gym was closing so we'll hit up calves tonight.

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

dannynb
04-19-10, 11:04 am
Fluctuating in weight from 254lbs to 251lbs...but happy to be over the 250 hump.

Firedrake
04-19-10, 8:25 pm
Nice work today, Dan --


Fluctuating in weight from 254lbs to 251lbs...but happy to be over the 250 hump.

::chuckle:: and I just hope I've broken 240 going the OTHER way in the morning. <grin>

mritter3
04-19-10, 9:04 pm
Strong back workout man....love the stack ur running as well

dannynb
04-19-10, 11:18 pm
Strong back workout man....love the stack ur running as well

Thanks...it's a good stack, simple but effective, nothing fancy.

dannynb
04-21-10, 7:58 am
Arms yesterday

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Close Grip Bench 225lbs 2x8+4
Sinlge Arm Tricep Ext Machine 100lbs 2x8+4
Lying DB Triep Ext 40lbs 2x8+4
DB Standing Curls 55lbs 2x8+4
DB Preacher Curl 45lbs 2x8+4
Reverse Curls 25's per side 2x8+4
Wrist curls 3x15 both ways


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Legs today

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Leg Ext 2x8+4 250lbs
Leg Press 2x8+4 9pps + 100lb plate per side (1010lbs)
Hack Squat 2x8+4 4pps
Seated Leg Curls 2x8+4 260lbs
Lying Leg Curls 2x8+4 200lbs


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Old No.7
04-21-10, 4:24 pm
Danny,

Is Al posting his workouts someplace? He has to be getting some solid results as well.

dannynb
04-21-10, 6:42 pm
Danny,

Is Al posting his workouts someplace? He has to be getting some solid results as well.

He's supposed to be but I don't think he has started yet.

Dingo
04-22-10, 12:04 am
nice legs session big man. pretty soon your going to have to invest in some of those canadian mountie pants.
http://www.women-traveling.com/Trips/08Tours/CanadianMountie-web.jpg

dannynb
04-22-10, 12:29 am
nice legs session big man. pretty soon your going to have to invest in some of those canadian mountie pants.
http://www.women-traveling.com/Trips/08Tours/CanadianMountie-web.jpg

Aren't we full of jokes...LOL

Dingo
04-22-10, 12:56 am
Aren't we full of jokes...LOL

sometimes.
Inspiration normally comes when participating in my online discussion boards for college. Especially when I'm really trying to get others engaged in conversation and thought.

other times, its just gas.

dannynb
04-22-10, 11:31 am
Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Incline Smith 2x8+4 235lbs
Flat Bench 2x8+4 245lbs
Pec Deck 2x8+4 260lbs
HS Shoulder Press 2x8+4 2PPS
Side Lat Raises 2x8+4 30lb db's
Shrugs 2x8+4 405lbs
Abs 1x100 each side

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Gonna get with Rage about bumping up my cals...weight has been stagnant at 252 for a week now.

Firedrake
04-22-10, 8:09 pm
Damn, Danny--I wanna be strong like you! <grin> Seriously, that's some serious weight to be handling on HRT.

As for weight: I've been bouncing back and forth between 240 and 242 since Saturday -- this AFTER 4 lbs. of yams yesterday.

dannynb
04-22-10, 9:14 pm
Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Wide Grip Pull Ups BW 2 x 8 + 4
T-Bar Rows - 2 x 8 + 4 - 6 PPS
Close Grip Pull Downs - 2 x 8 + 4 - 220lbs
Bent Over Rear Delt DB Raises - 2 x 8 + 4 - 30lbs
Bent Over Rows 225lbs x 8, 275lbs x8x2
Seated Calve Raises 2 x 8 + 4 - 250lbs
Donkey Raises 1 x 8 + 4 400lbs (wasn't heavy enough so moved to leg press)
Leg Press Calve Raises 1 x 8 + 4 - 8PPS (wasn't heavy enough so moved to standing calve raises)
Standing Calve Raises 1 x 8 + 4 360lbs

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

dannynb
04-26-10, 7:48 pm
Alrighty guys, Monday is the update day. Beginning weight and bf%, current weight, Appetite [1-10], protein, and carbs daily.

mritter3
J-Pile
dannynb(247lbs 6.7%bf) Current 254lbs, Appetite - 8, protein 469g, carbs 501.7g, cals 4550
ac1061
CantGet2BIG
BringTheCarnage
bwick
crl1415

again, just quote this post and add yours in., Monday, the 26th

Firedrake
04-26-10, 7:50 pm
Geez, Dan, I'd look like a blimp on that many carbs! [sigh]

dannynb
04-26-10, 8:01 pm
Geez, Dan, I'd look like a blimp on that many carbs! [sigh]

This is the first time for me to be on this many carbs...I never realized it but I went through everything on my diet and added it up....HOLY CRAP!!!

Meal 1
8 whole eggs
2 cups oats dry

Meal 2
3 scoops Real Gains
1 scoop whey

Meal 3
8oz chicken breast
10oz sweet potato

Meal 4
3 scoops Real Gains
1 scoop whey

Meal 5
8oz chicken breast
10oz sweet potato

Meal 6
75g protein, 75g carbs my choice of whatever just low fat and lots of veggies

Meal 7
2 cups fat free cottage cheese

Firedrake
04-26-10, 8:35 pm
. . . and you're still under 10% bf -- Dan, I'm going to say this only once, and I mean it in the nicest possible way: I HATE YOU! <grin>

dannynb
04-27-10, 11:04 am
. . . and you're still under 10% bf -- Dan, I'm going to say this only once, and I mean it in the nicest possible way: I HATE YOU! <grin>

LOL don't hate.....I'm not sure how I'm doing it but it's working.

dannynb
05-01-10, 8:37 am
I'll update soon....down to just me as the only trainer at work so I'm putting in some long ass days. Also working to get my own business up and running. Hopefully get it caught up this weekend.

SQUAT or DIE!
05-02-10, 10:16 pm
your starting a business??? personal training or what?

dannynb
05-03-10, 8:46 am
your starting a business??? personal training or what?

Yes sir...PT and nutrtion.

Firedrake
05-03-10, 7:51 pm
Make it happen, my friend -- I know you have the skills and the drive!

SQUAT or DIE!
05-03-10, 9:47 pm
Yes sir...PT and nutrtion.

ill be a nutrition customer :) i wanna be big and strong just like you...

dannynb
05-04-10, 8:43 am
ill be a nutrition customer :) i wanna be big and strong just like you...

Shit....you already got me beat ya big bastard. LOL

dannynb
05-04-10, 8:43 am
Make it happen, my friend -- I know you have the skills and the drive!

Thanks! I'm just nervous to jump out on my own...hard to walk away from insurance and a guaranteed paycheck.

Old No.7
05-04-10, 2:19 pm
Danny,

You have nothing to be worried about, with your experience and knowledge you are way ahead of pretty much any trainer I have come in contact with in this area. I run across a lot of trainers in my grad program and few really know what it takes to transform to a competition level physique

Firedrake
05-04-10, 2:58 pm
Thanks! I'm just nervous to jump out on my own...hard to walk away from insurance and a guaranteed paycheck.

I sympathize. If it hadn't been for my insurance, that back surgery of mine would've cost over $90K, and that doesn't include the hospital stay.

My lady wants me to move to Kentucky to be with her, and I'd love to, but I've not been able to find work there.

These days, though, you may be better off in the end working for yourself for a number of other reasons. Let's face it, the fitness industry is full of ripoff artists, gyms only interested in selling you more stuff once they get you in the door, and "trainers" who don't know what they're doing.

Good luck!

dannynb
05-04-10, 7:03 pm
Danny,

You have nothing to be worried about, with your experience and knowledge you are way ahead of pretty much any trainer I have come in contact with in this area. I run across a lot of trainers in my grad program and few really know what it takes to transform to a competition level physique

Wow...thank you. That is the best compliment I have gotten. On a side note, where the hell have you been?


I sympathize. If it hadn't been for my insurance, that back surgery of mine would've cost over $90K, and that doesn't include the hospital stay.

My lady wants me to move to Kentucky to be with her, and I'd love to, but I've not been able to find work there.

These days, though, you may be better off in the end working for yourself for a number of other reasons. Let's face it, the fitness industry is full of ripoff artists, gyms only interested in selling you more stuff once they get you in the door, and "trainers" who don't know what they're doing.

Good luck!

It is hard walking away from it, but I have realized today it's what I need to do.

Old No.7
05-08-10, 10:33 am
I have been writing research papers and trying to get them published. I am hitting the weights but could use some motivation, like an ABC meet....

dannynb
05-08-10, 1:17 pm
I have been writing research papers and trying to get them published. I am hitting the weights but could use some motivation, like an ABC meet....

What a way to slide that one in there....let's see what I can do.

Dingo
05-10-10, 5:02 pm
You cant soar with the eagles if you are too scared to leave the hen house. You'll do fine Dan, your body is living breathing proof/credentials. Besides even Donald Trump has had failed businesses.

On a side note i just bought my NASM cert course. Its put up or shut up time around my household, lol.

dannynb
05-10-10, 5:05 pm
You cant soar with the eagles if you are too scared to leave the hen house. You'll do fine Dan, your body is living breathing proof/credentials. Besides even Donald Trump has had failed businesses.

On a side note i just bought my NASM cert course. Its put up or shut up time around my household, lol.

TAke your time and study. Use the study guide. The test itself isn't that hard but understanding all the material can be mind blowing. I just put my 2 weeks notice in at work. They've ben dicking with me to stay and I finally had enough today. Wish me luck....

Dingo
05-10-10, 5:13 pm
TAke your time and study. Use the study guide. The test itself isn't that hard but understanding all the material can be mind blowing. I just put my 2 weeks notice in at work. They've ben dicking with me to stay and I finally had enough today. Wish me luck....

You wont need luck! You obviously have the drive which will make what would seem to most as monumental obstacles; merely speed bumps and potholes in your path.

Braindrop
05-12-10, 3:43 pm
Good luck on the new career. Are you going to work out of San Marcos or New B?

B

dannynb
05-12-10, 7:52 pm
Good luck on the new career. Are you going to work out of San Marcos or New B?

B

San Marcos/Kyle/New Braunfels/Austin...but based out of San Marcos.

dannynb
05-18-10, 8:54 am
Arms 4/26

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Close Grip Bench 245lbs 2x8+4
Sinlge Arm Tricep Ext Machine 100lbs 2x8+4
Lying DB Triep Ext 40lbs 2x8+4
DB Standing Curls 55lbs 2x8+4
DB Preacher Curl 45lbs 2x8+4
Reverse Curls 25's per side 2x8+4
Wrist curls 3x15 both ways


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Legs 4/28

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Leg Ext 2x8+4 250lbs
Leg Press 2x8+4 9pps + 100lb plate per side (1010lbs)
Hack Squat 2x8+4 4pps + 25'2 per side
Seated Leg Curls 2x8+4 260lbs
Lying Leg Curls 2x8+4 210lbs


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Chest/Shoulders 4/30

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Incline Smith 2x8+4 235lbs
Flat Bench 2x8+4 245lbs
Pec Deck 2x8+4 260lbs
HS Shoulder Press 2x8+4 2PPS
Side Lat Raises 2x8+4 35lb db's
Shrugs 2x8+4 405lbs
Abs 1x100 each side

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Back 5/3

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Wide Grip Pull Ups BW 2 x 8 + 4
T-Bar Rows - 2 x 8 + 4 - 6 PPS
Close Grip Pull Downs - 2 x 8 + 4 - 220lbs
Rev Pec Deck - 2 x 8 + 4 - 220lbs
Bent Over Rows 225lbs x 8, 275lbs x8x2
seated calf raises 2x8+4
standing calf raises 2x8+4

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

dannynb
05-18-10, 9:02 am
Arms 5/5

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Close Grip Bench 255lbs 2x8+4
Sinlge Arm Tricep Ext Machine 110lbs 2x8+4
Lying DB Triep Ext 40lbs 2x8+4
DB Standing Curls 55lbs 2x8+4
DB Preacher Curl 50lbs 2x8+4
Reverse Curls 25's per side 2x8+4
Wrist curls 3x15 both ways


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Legs 5/6

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Leg Ext 2x8+4 Stack
Leg Press 2x8+4 9pps + 100lb plate per side (1010lbs)
Hack Squat 2x8+4 4pps + 25's 1 per side
Seated Leg Curls 2x8+4 260lbs
Lying Leg Curls 2x8+4 210lbs


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Chest/Shoulders 5/7

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Incline Bench 2x8+4 225lbs
Flat Bench 2x8+4 245lbs
Pec Deck 2x8+4 280lbs
HS Shoulder Press 2x8+4 2PPS
Side Lat Raises 2x8+4 35lb db's
Shrugs 2x8+4 405lbs
Abs 1x100 each side

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Back 5/8

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Wide Grip Pull Ups BW 2 x 8 + 4
T-Bar Rows - 2 x 8 + 4 - 6+ 25 PPS
Close Grip Pull Downs - 2 x 8 + 4 - 220lbs
Rev Pec Deck - 2 x 8 + 4 - 240lbs
seated calf raises 2x8+4
standing calf raises 2x8+4

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Arms 5/10

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Close Grip Bench 245lbs 2x8+4
Sinlge Arm Tricep Ext Machine 110lbs 2x8+4
Lying DB Triep Ext 40lbs 2x8+4
DB Standing Curls 55lbs 2x8+4
DB Preacher Curl 45lbs 2x8+4
Reverse Curls 25's per side 2x8+4
Wrist curls 3x15 both ways


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Legs 5/11

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Leg Ext 2x8+4 Stack
Leg Press 2x8+4 9pps + 100lb plate per side (1010lbs)
Hack Squat 2x8+4 4pps + 25'2 per side
Seated Leg Curls 2x8+4 260lbs
Lying Leg Curls 2x8+4 210lbs


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Chest/Shoulders 5/13

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Incline Smith 2x8+4 235lbs
Flat Bench 2x8+4 255lbs
Pec Deck 2x8+4 Stack
HS Shoulder Press 2x8+4 2PPS
Side Lat Raises 2x8+4 35lb db's
Shrugs 2x8+4 405lbs
Abs 1x100 each side

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Back 5/14

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Wide Grip Pull Ups BW 2 x 8 + 4
T-Bar Rows - 2 x 8 + 4 - 6 PPS +25
Close Grip Pull Downs - 2 x 8 + 4 - 220lbs
Rev Pec Deck - 2 x 8 + 4 - 240lbs
Bent Over Rows 225lbs x 8, 275lbs x8x2
seated calf raises 2x8+4
standing calf raises 2x8+4

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Arms 5/16

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Close Grip Bench 245lbs 2x8+4
Sinlge Arm Tricep Ext Machine 110lbs 2x8+4
Lying DB Triep Ext 40lbs 2x8+4
DB Standing Curls 55lbs 2x8+4
DB Preacher Curl 45lbs 2x8+4
Reverse Curls 25's per side 2x8+4
Wrist curls 3x15 both ways


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

dannynb
05-18-10, 9:10 am
Meal 1
8 whole eggs
2 cups oats dry
1 cup berries

Meal 2
3 scoops Real Gains
1 scoop whey
1 spoon pb
granola bar

Meal 3
8oz chicken breast
14oz sweet potato

Meal 4
3 scoops Real Gains
1 scoop whey
4 oz beef
granola bar

Meal 5
12oz chicken breast
15oz sweet potato

Meal 6
75g protein, 75g carbs my choice of whatever just low fat and lots of veggies

Meal 7
2 cups fat free cottage cheese or Real Gains Shake

JUGGERNAUT
05-18-10, 10:33 am
On track

dannynb
05-18-10, 10:37 am
I finally had a chance to update the damn thing....sucks though cause my hernia is getting worse so I'm going to the doc. Probably will have surgery and it kills me because I am making such good progress. Thats the way it goes for me though, when I'm right on track, making good progress and about to hit my goal something happens...oh well.

Dingo
05-18-10, 12:11 pm
I finally had a chance to update the damn thing....sucks though cause my hernia is getting worse so I'm going to the doc. Probably will have surgery and it kills me because I am making such good progress. Thats the way it goes for me though, when I'm right on track, making good progress and about to hit my goal something happens...oh well.

ouch, I had hernia years ago. the operation was laproscopic, but still hurt like hell for a few days. If i remember i was sidelined for 6weeks post op for lifting anything over 20lbs. The great thing is, the area they patched up is the strongest part in my abdominal wall now, meaning if i ever get another hernia, it will not be in the same place.
enjoy the recoup time, and besides with your drive, you'll make a fast recovery and probably come back bigger and leaner........

I can see it in 3 months, "I'm bulking, eating 10k cals a day @ 5%bf...."

Firedrake
05-18-10, 5:31 pm
I finally had a chance to update the damn thing....sucks though cause my hernia is getting worse so I'm going to the doc. Probably will have surgery and it kills me because I am making such good progress. Thats the way it goes for me though, when I'm right on track, making good progress and about to hit my goal something happens...oh well.

Now, now, this just gives you a whole new chance to show how your varied training knowledge will permit you to adapt, improvise and overcome limitations.

You've been putting in solid work -- I'm sorry about the hernia, but it's just a speed bump, Dan -- honest. A largish one, to be sure, but a speed bump. You'll get over it.

dannynb
05-26-10, 7:54 pm
Arms 5/25

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Close Grip Bench 245lbs 2x8+4
Sinlge Arm Tricep Ext Machine 110lbs 2x8+4
Lying DB Triep Ext 40lbs 2x8+4
DB Standing Curls 55lbs 2x8+4
DB Preacher Curl 45lbs 2x8+4
Reverse Curls 25's per side 2x8+4
Wrist curls 3x15 both ways


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus



Legs 5/26

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus

Leg Ext 2x8+4 Stack
Leg Press 2x8+4 9pps + 100lb plate per side (1010lbs)
Hack Squat 2x8+4 4pps + 25'2 per side
Seated Leg Curls 2x8+4 260lbs
Lying Leg Curls 2x8+4 210lbs


Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

dannynb
05-29-10, 12:33 pm
Chest/Shoulders 5/28

Pak/Flex - am
EAA Stack - through out the day
Omega - after dinner
PM/EAA Stack/Glutamine - bedtime
Real Gains/Iso Whey/Carbo Plus - twice during day
Uni-Liver - 4 with every meal

Pre/Intra Workout:
Storm
Creatine Mono
Glutamine
EAA Stack
Carbo Plus


Incline Smith 2x8+4 235lbs
Flat Bench 2x8+4 255lbs
Pec Deck 2x8+4 Stack
HS Shoulder Press 2x8+4 2PPS
Side Lat Raises 2x8+4 35lb db's
Shrugs 2x8+4 405lbs
Abs 1x100 each side

Nitro - 2
Torrent - 3 scoops
Creatine Mono
Glutamine
Carbo Plus

Shoulder is showing signs of improvement......but hernia is getting worse. Will be talking with the surgeon soon about getting it fixed. Not looking forward to the 6 weeks of no training.

Firedrake
05-29-10, 5:55 pm
I feel for you on the frustration of recovery time Dan, but we have to do it when a repair's needed, as I'm sure you realize. Especially with hernia repair, be very careful with therapy and strengthening around it when you get back to it.

Dingo
06-01-10, 11:15 am
you might wanna jump on the doctor talk sooner than later, when i had mine, the specialist who i went to put hernia operations in order of severity and in first come first serve basis. Evidentally hernai's are pretty common and happen frequently because from my initial exam to the operation was about 5 weeks. Then there was recovery time which for the most part was rest and relax. Although I found the best way to get rid of the soreness in the abdominal wall was good deep laughter everyday.

dannynb
06-01-10, 12:03 pm
you might wanna jump on the doctor talk sooner than later, when i had mine, the specialist who i went to put hernia operations in order of severity and in first come first serve basis. Evidentally hernai's are pretty common and happen frequently because from my initial exam to the operation was about 5 weeks. Then there was recovery time which for the most part was rest and relax. Although I found the best way to get rid of the soreness in the abdominal wall was good deep laughter everyday.

Well my appointment is on the 10th, trying to get in sooner but so far no cancelations. Once they see me than we'll determine when the surgery will take place. Of course I might not be bale to get the surgery, now a days the surgeons and staff want to be paid up front before the procedure and I don't have that kind of money. Already been turned away by the ENT with my kids needing tubes put in because I can't afford the $2g's paid upfront for the procedure.

JUGGERNAUT
06-01-10, 12:09 pm
Best wishes with it all.

dannynb
06-01-10, 12:10 pm
Best wishes with it all.

Thanks....gonna stock up on Real Gains...after the surgery I won't be able to eat much for a few days so I'll be throwing back a lot of shakes. LOL

Dingo
06-01-10, 1:10 pm
the same day i had the surgery, i got home and called up papa johns, had a whole large pizza for dinner. food wasnt the issue for me. it was just the sore/healing muscles. Not to be a jer, but have you sought state/federal aid for the kids or even yourself?
I just found out that since ive been unemployed I now qualify for pell grants for college even though my wife is a school teacher. I think the "poverty" line has been raised since minimum wage is now @ 7$/h.

dannynb
06-01-10, 1:50 pm
the same day i had the surgery, i got home and called up papa johns, had a whole large pizza for dinner. food wasnt the issue for me. it was just the sore/healing muscles. Not to be a jer, but have you sought state/federal aid for the kids or even yourself?
I just found out that since ive been unemployed I now qualify for pell grants for college even though my wife is a school teacher. I think the "poverty" line has been raised since minimum wage is now @ 7$/h.

I haven't tried recently...I need to make some phone calls.

dannynb
07-08-10, 12:38 pm
Quick update....

Still waiting to have my surgery and I am now just about out of commission on training, barely hitting it 3 times a week just to get a pump and get out. Also I'm down 15 pounds from not lifting and my appetite has gone to shit. I got a lot on my plate with my business not taking off like I hoped but I'm still trying to breath life into it, stuck at this training studio I hate, still looking for a place to live, saving up to get my surgery done, etc. etc.....but I am waiting to hear back from corporate about the Europa in Dallas and trying to get an ABC planned for the sunday after the show.

JUGGERNAUT
07-08-10, 12:49 pm
Quick update....

Still waiting to have my surgery and I am now just about out of commission on training, barely hitting it 3 times a week just to get a pump and get out. Also I'm down 15 pounds from not lifting and my appetite has gone to shit. I got a lot on my plate with my business not taking off like I hoped but I'm still trying to breath life into it, stuck at this training studio I hate, still looking for a place to live, saving up to get my surgery done, etc. etc.....but I am waiting to hear back from corporate about the Europa in Dallas and trying to get an ABC planned for the sunday after the show.

Work it all out big guy! We all support you, best wishes.

Mr. Dead
07-08-10, 12:49 pm
Work it all out big guy! We all support you, best wishes.

What he said...

dannynb
07-08-10, 2:04 pm
What he said...

Thanks guys..also I need helping blowing up this years ABC at the Dallas Europa. I want the biggest group yet to walk the floors of the expo representing Animal/Universal. Also afterwards tearing up Metroflex and grub the next day.

dannynb
07-08-10, 2:22 pm
Oh just a heads up...once I get patched up and healed up I'm starting a new journey....Road to the 2011 Dallas Europa....not looking back, not getting side tracked. Coming in super heavy weight for this one....with Rage and Steve's help plus my group here at home, it's gonna be a hell of a time.

dannynb
07-28-10, 3:12 pm
Still unable to lift and weight is down to 241lbs....sucks. Can't wait to get this taken care of and get back into it.

JUGGERNAUT
07-28-10, 3:17 pm
Soon enough my friend.

dannynb
07-29-10, 1:52 pm
Soon enough my friend.

Thanks....at least I'm getting some good time in with the family or I would really be going nuts. LOL

dannynb
08-02-10, 12:13 pm
Good news!!! Getting my hernia patched up tomorrow! Going in in the morning....about damn time. LOL

JUGGERNAUT
08-02-10, 12:23 pm
Good news!!! Getting my hernia patched up tomorrow! Going in in the morning....about damn time. LOL

Great news man!

Firedrake
08-02-10, 1:47 pm
Good news!!! Getting my hernia patched up tomorrow! Going in in the morning....about damn time. LOL

Congrats! Now, let it heal before you try any more deadlifting, right?

dannynb
08-02-10, 2:59 pm
Congrats! Now, let it heal before you try any more deadlifting, right?

No deads or squatting for a bit definitely. LOL

Mr. Dead
08-02-10, 3:00 pm
Good news!!! Getting my hernia patched up tomorrow! Going in in the morning....about damn time. LOL

Cool!!! Just hope they don't get ya mixed up with the guy in the next bed, that's getting the gender re-assignment... *LOL*

dannynb
08-02-10, 3:01 pm
Cool!!! Just hope they don't get ya mixed up with the guy in the next bed, that's getting the gender re-assignment... *LOL*

You know, you're gonna feel really bad now if that does happen....LOL

Mr. Dead
08-02-10, 3:21 pm
You know, you're gonna feel really bad now if that does happen....LOL

Uhm... No I won't... *LOL* But, that's what everyone told me, when I had my hernia repair...

dannynb
08-02-10, 7:22 pm
Well surgery has been canceled, my insurance company is causing a big stink with the surgeon....so it's a no go until things get straightened out.

Mr. Dead
08-02-10, 8:28 pm
Well surgery has been canceled, my insurance company is causing a big stink with the surgeon....so it's a no go until things get straightened out.

That bites!!!

Firedrake
08-02-10, 9:13 pm
Well surgery has been canceled, my insurance company is causing a big stink with the surgeon....so it's a no go until things get straightened out.

Oh, fercryingoutloud! This sort of crap is one of the reasons I got OUT of the HMO industry 12 years ago. The insurance company has no damn business doing that.

Good luck, Dan!

Mr. Dead
08-02-10, 9:41 pm
Not even out of medical necessity...??? That bit of intestine could strangulate... Then they'll have a much larger bill to foot... Just sayin'...

dannynb
08-04-10, 12:03 pm
Surgery set for monday morning.....can't wait. Said about 2 weeks after I can return to lifting....man I'm like a race horse at the gate itching to be let loose. Gonna play it smart but ya'll just watch, gonna be some crazy growth going on soon.

Mr. Dead
08-04-10, 12:04 pm
Surgery set for monday morning.....can't wait. Said about 2 weeks after I can return to lifting....man I'm like a race horse at the gate itching to be let loose. Gonna play it smart but ya'll just watch, gonna be some crazy growth going on soon.

Good luck... And good call...

Firedrake
08-04-10, 1:33 pm
Surgery set for monday morning.....can't wait. Said about 2 weeks after I can return to lifting....man I'm like a race horse at the gate itching to be let loose. Gonna play it smart but ya'll just watch, gonna be some crazy growth going on soon.

Glad to hear it got straightened out. It sucks about the delay though. I'm looking forward to see what YOU call crazy growth, you big SOB. <grin> I'm going to be trying to slap on some serious mass in the next year myself.

dannynb
08-04-10, 2:20 pm
Glad to hear it got straightened out. It sucks about the delay though. I'm looking forward to see what YOU call crazy growth, you big SOB. <grin> I'm going to be trying to slap on some serious mass in the next year myself.

Put it this way....even with hernia I reached 260lbs on the HRT program and diet with the help of Rage. So with his help once again we'll see what I can do 100% healthy. My goal is still to hit 275-280. Got plans for the future and I need that mass to achieve it.

Firedrake
08-04-10, 2:56 pm
Put it this way....even with hernia I reached 260lbs on the HRT program and diet with the help of Rage. So with his help once again we'll see what I can do 100% healthy. My goal is still to hit 275-280. Got plans for the future and I need that mass to achieve it.

I've got to see what I can add -- I'm talking to Rage next week about the next phase. If I can get back up even to the 230s and stay under 12% or so, I'll be a happy man. Any more will be gravy (hell yeah I'd like the gravy . . . I could totally love 250 or more at 10% or less) I'd like to be able to compete again, hitting 225-230 at 6% or less. 206 was too thin.

Mr. Dead
08-09-10, 2:41 pm
Hope everything went well, with the surgery, today... And, I hope your recovery is quick and without roadblocks!!!

JUGGERNAUT
08-09-10, 2:48 pm
Hope everything went well, with the surgery, today... And, I hope your recovery is quick and without roadblocks!!!

x2 Danny!

SQUAT or DIE!
08-09-10, 4:20 pm
Surgery set for monday morning.....can't wait. Said about 2 weeks after I can return to lifting....man I'm like a race horse at the gate itching to be let loose. Gonna play it smart but ya'll just watch, gonna be some crazy growth going on soon.

hope all went well.. hope michelle and the gang are good too..

dannynb
08-10-10, 8:53 pm
Well surgery went well. The tear was bigger than they thought so it was more extensive than planned. Other than feeling like someone played kickball with my innards and than shoved them back in me, I feel fine. Doc says 3 weeks lifting nothing more than 10 pounds.....blah!!! Just resting and sleeping for now. I'll keep you updated.


Michelle and the kiddos are doing great by the way. How have you been Squat? Miss ya, ya ugly SOB!

Firedrake
08-10-10, 8:58 pm
Glad to hear it all "came together" -- now, listen to the nice doctor -- my kidney work wasn't as extensive, by any stretch, but there's still red stuff coming out where it shouldn't oughta, so I'm taking it easy.

Soon you'll be kicking ass again!

smoothballer
08-10-10, 10:09 pm
Glad to hear the surgery went well. Heal up bro!

Dingo
08-10-10, 11:10 pm
hmm cant lift more than 10lbs..... does that mean you cant lift your 50lb arms? btw glad it all went well.