PDA

View Full Version : My Epic



Pages : [1] 2 3 4

dannynb
04-11-08, 4:58 pm
Well here goes....

Goals:
Just to saty healthy and conitue growing until it gets time to start show preping. Plan on doing the Lackland show in Nov...I'll know for sure closer to August if I'm ready to get back on stage yet.

Stats
30 yrs old
6'2", 218 lbs 12%

Supps
pak
flex
stak
mstak
nitro
creatine
whey/casien/egg proteins
amino's
liver tabs

Right now just keeping my protein high and eating...aiming at 3500 cals a day and will increase as needed....I'm cycling my carbs and have to be careful...very carb sensitive. My training split right now is 2 days on, 1 day off, 2 days on, 2 days off. (day 1 chest/tris/abs) (Day 2 legs/calves) (Day 4 Shoulders/traps/abs) (Day 5 back/biceps/claves) and cardio 20 minutes 3 days a week...5 lifts per body part, week A doing 3 working sets of 6 till failure ending with a 25 rep burnout and on week B doing 5 exercises 4 working sets of 12 reps to failure....I'll go more into detail next week...running out of lifting time today.

Quick rant....I'm tired of those putting me down...saying I'm wasting my time and that I look good the way I am. I don't give a ratz arse how I look now....I have a monster in my head that I compete with every day....I can't let him win. Why would I want to settle when I know I can improve, get just a bit bigger, just a bit stronger, more explosive....I can't stop now I refuse. I've overcame to much...a neck injury almost 10 years ago....knee injuries, a back injury....fuck that!!! Give up...not today and sure as hell not tomorrow!!! Ihave to keep pushing myself....leave it all in the gym...if not I'm hell to be around. This game...nah...this lifestyle is what calms me. I hit the weights, kill myself, sit there exhausted.....than I can go home and be calm....I let loose my temper and all the anger inside me in the gym on the weights....this calms me...alright fuck I'm getting aggrivated trying to type, time to go lift...more to come on Monday...later brothers.

Hollow
04-12-08, 6:47 am
Looks like you have a well laid out plan dannynb. Wishing you the best to acheiving your goal of hitting the stage in November.

MonTanaMusCle
04-12-08, 9:05 pm
Looks good brother, Get that shit going and good luck for Nov..

dannynb
04-14-08, 11:06 am
Todays chest....looking forward to it especially after a long weekend. Days off the gym are still not days off....played volleyball, went walking with my kids (we dissapear into the hill country for a few hours)....ready to lift today though. Diet is on...slowy upping my cals...stretching my stomach out, feeling full all the time....damn I love it. Gonna go hit up 30 minutes of walking...post back after my workout later today. Thanks for the motivation guys....it'll all pay off in the end.

dannynb
04-14-08, 8:53 pm
Chest about killed me.....I'm telling...going to failure on all sets...I can barely muster the energy to scratch my arse....I'll start posting up numbers tomorrow....tired and need to eat. Debating on spending the next 12 months on growth and post-poning doing my show until next year that way I can come in a bit heavier...will have to wait and see....waiting to hear back from a few people who'se guiding me along on all this...

dannynb
04-17-08, 3:35 pm
Tuesday was legs....need to stretch more...to damn tight.

Leg press 4 x 12
810 for 12
900 for 11 1 forced rep
990 for 11 1 forced rep
1080 for 6 reps, 900 for 6 reps

hack squat
230 for nice and slow 12
270 for 12
300 for 11 1 forced rep
300 for 8, 4 forced reps

leg ext
210(as high as the machine goes) 4 x 12

seated leg curls
200 for 4 x 12

glute ham raises
45lbs plate with bodyweight

seated calve raises 4x 25 180lbs

yesterday was my off days so I did 30 minutes cardio and some abs....got shoulders today....pumps are killing me and the M-Stack is kicked in...hungry non stop fom sun up to sunset!!!

dannynb
04-23-08, 6:10 pm
Been busy as hell....not sure what I'm doing but each workout I'm practicly dragging my carcass to the truck....each day I wake up with my muscles screaming....damn i love it.

Monday I did back...all sets shooting for 12 but to failure

4 sets of each
lat pulldowns
dumbell rows
wide grip cable rows
weighted pull-ups

abs 4x20

tuesday I did chest

3 working set followed by a burnout of 25 reps

inlcline bench
flat bench
incline flys
weighted dips

calves 4x25

I feel good...cals are increasing, hungry all the damn time....gotta hit legs tonite...yeah.

dannynb
04-25-08, 2:36 pm
Survived another brutal leg day yesterday

squats 3x6 and 1 set of 25
leg press 3x6 and 1 set of 25
leg ext 3x6 and 1 set of 25
SLD 3x6 1 set of 25
lying leg curl 3x6 1 set of 25
standing calve raises 4x25

couldnt even walk t othe locker room, eneded up sitting on the floor for about 10 minutes before I had the ability to stand up


had time so I hit a good shoulder routine before I went home last nite...

military press 3x6 1x25
seated lat raise 3x6 1x25
upright rows 3x6 1x25
seated bentover lat rows 3x6 1x25
barbell shrugs 3x6 1x25

hanging leg lifts 2x25
decline sit ups with 35lb weght 2x25


gonna hit back tonite....feeling good, a bit sore and tight up another 2 pounds so far...still eating and increasing cals every few days....

BigAnt
04-25-08, 6:29 pm
Survived another brutal leg day yesterday

squats 3x6 and 1 set of 25
leg press 3x6 and 1 set of 25
leg ext 3x6 and 1 set of 25
SLD 3x6 1 set of 25
lying leg curl 3x6 1 set of 25
standing calve raises 4x25

couldnt even walk t othe locker room, eneded up sitting on the floor for about 10 minutes before I had the ability to stand up


had time so I hit a good shoulder routine before I went home last nite...

military press 3x6 1x25
seated lat raise 3x6 1x25
upright rows 3x6 1x25
seated bentover lat rows 3x6 1x25
barbell shrugs 3x6 1x25

hanging leg lifts 2x25
decline sit ups with 35lb weght 2x25


gonna hit back tonite....feeling good, a bit sore and tight up another 2 pounds so far...still eating and increasing cals every few days....

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

GREAT WORKOUT...WAY TO PUSH THROUGH THE PAIN!

What show are you aiming for>

dannynb
04-28-08, 3:29 pm
---------------------------------------------------------------------------------------

GREAT WORKOUT...WAY TO PUSH THROUGH THE PAIN!

What show are you aiming for>THANKS!!!

Im shooting for the Lackland show in San Antonio on Nov 8th. I got some work cut out for me as such a late decision to do it. But hey...if it were easy it wouldn't be worht doing...I'm def gonna be hitting everyone up for advice and tips when I get closer ot the show date...

dannynb
04-28-08, 3:33 pm
Hit back on friday....was not a nice workout...pumps in my back were killer...

deads 3x6 1x25
bent over barbell rows 3x6 1x25
tbar rows 3x6 1x25
lat pulls 3x6 1x25
good mornings 3x6 1x25

abs
cable crunches 3x25
hanging leg lifts 3x25

got chest today and really looking forard to crushing it.....finally got my pool cleaned out this weekend, so gonna start swimming laps as part of my cardio instead of running 3 times a week I'll swim some to....

BigAnt
04-28-08, 4:03 pm
Hit back on friday....was not a nice workout...pumps in my back were killer...

deads 3x6 1x25
bent over barbell rows 3x6 1x25
tbar rows 3x6 1x25
lat pulls 3x6 1x25
good mornings 3x6 1x25

abs
cable crunches 3x25
hanging leg lifts 3x25

got chest today and really looking forard to crushing it.....finally got my pool cleaned out this weekend, so gonna start swimming laps as part of my cardio instead of running 3 times a week I'll swim some to....

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

Solid back day training!

dannynb
04-28-08, 4:31 pm
-------------------------------------------------------------------------------------

Solid back day training!

Thanks...coming from you..means something.

Hollow
04-28-08, 4:34 pm
Workouts are looking great dannynb! Adding swimming as cardio is an added bonus!

dannynb
04-28-08, 7:18 pm
Got through chest today....holy shyte I feel tight...up to 222 lbs!!!

bench 4x12
12 solid reps
10, 2 forced
10, 2 forced
8, dropped 10 lbs of each side pumped out another 5....

inlcine dumbell press 4x12
12 reps
11 1 forced
10 2 forced
11 1 forced
felt good so I went heavier...fired out 6, dropped dpwn 20 pounds and fired off another 6

decline barbell press 4x12
12 reps
12 reps
10 reps 2 forced reps
9 reps 3 forced reps

cable crossovers 4x12

managedto get all 12 on each set...I went nice and slow, had to drop the weight a couple of times on my last two sets though...

cable pressdowns 3x12
bench dips 3x12
reverse grip cable pressdowns 3x12

my arms are burning right now.....feels good....gonna up my cals another 300 tomorrow!!! Also putting in an order to try Big Ant's workout drink....been upping my amino's seeing good results so I figured I'd try this to...

dannynb
04-29-08, 9:42 pm
Sumbieetch!!!... I can honestly say I think I died...did legs today...

Leg Ext
2 warm-up sets
3x12 to failure
Leg Press
4x12 to failure
Hack Squat
4x12 to failure
Glute/Ham raises
4x12 to failure
Seated Leg curls
3x12 to failure
Seated Calve raises
4x25

I'm still sitting here in my office instead of going home is because I literally feel like I can walk.....damn I love leg days. Weight is up to 224lbs!! As soon as I get my Omega and Nitro in I'll add Omega to my stack and bump my Nitro to pre-workout instead of just pwo.

Hollow
05-01-08, 1:04 pm
Damn that was one intense leg session dannynb!

dannynb
05-01-08, 8:00 pm
Been hitting cardio 3 days a week....walking for 30 minutes....did shoulders today and they are on fire. I feel good...the extra cals are really making me feel good. Workouts are intense...already lost 2 workout partners....should have taken measurements. My arms, legs have gotten alot thicker...clothes aren't fitting right anymore....anyways here's todays...

Shoulders

cable lat raises
3x12 (failure) 12, 10(dropped weight 2 more), 9(dropped weight 3 more), 9(dropped 3)
arnold press
4x12 (failure) 12, 11(1 assisted), 9(3 assisted), 8(4 assisted)
dumbell upright row
4x12 (failure) 12, 10(dropped weight 2 more) 10(dropped weight 2 more) 9(dropped 3)
reverse pec dec
4x12 (failure) 12, 10(dropped 2) 11(dropped 1) 9(dropped 3)
incline dumbell shrug
4x12 (failure) 12, 12, 10(dropped 2) 9(dropped 3)

abs
reverse crunch 3x25
double crunch 3x25

MonTanaMusCle
05-02-08, 4:58 am
Been hitting cardio 3 days a week....walking for 30 minutes....did shoulders today and they are on fire. I feel good...the extra cals are really making me feel good. Workouts are intense...already lost 2 workout partners....should have taken measurements. My arms, legs have gotten alot thicker...clothes aren't fitting right anymore....anyways here's todays...

Shoulders

cable lat raises
3x12 (failure) 12, 10(dropped weight 2 more), 9(dropped weight 3 more), 9(dropped 3)
arnold press
4x12 (failure) 12, 11(1 assisted), 9(3 assisted), 8(4 assisted)
dumbell upright row
4x12 (failure) 12, 10(dropped weight 2 more) 10(dropped weight 2 more) 9(dropped 3)
reverse pec dec
4x12 (failure) 12, 10(dropped 2) 11(dropped 1) 9(dropped 3)
incline dumbell shrug
4x12 (failure) 12, 12, 10(dropped 2) 9(dropped 3)

abs
reverse crunch 3x25
double crunch 3x25

thats a hell of a shoulder workout keep up the good work !

dannynb
05-02-08, 1:34 pm
Thanks guys...I feel like I really have a good plan here...progress is coming...not easilly but I'm making it...now to ge things outside the gym to settle down so I can get really focused..got back today...looking forward to this one.

dannynb
05-04-08, 12:29 am
forgot to post about my back routine....got 30 minutes of cardio in that morning....

4x12 lat pulls
200x12, 220x9(dropped for 3), 220 for 9(dropped fr 30, 220 for 8(dropped for 4)
4x12 dumbell rows
100'sx12, 120x12, 120x10(dropped for 2), 120x11(dropped or 1), 120x10(dropped for 2)
(all my gym hasis 120;s...wished we could get some heavier)
4x12 wide grip cable rows
210x12, 220x10(dropped for 2), 230x8(dropped for 4), 230 for 9(dropped for 3)
4x12 weighted pull-ups
+45x12, +45x8(dropped for 4), 35x6(dropped for 6), no weightx12(yeah I was dead....

abs
cable crunch 2x25
leg lifts 2x25


had to go about 2 to 3 minutes rest at some points...people kept coming into the club so I would have to stop and deal with 'em and than get back into it....was gonna do bi's but I could barely move my arms after this workout....

dannynb
05-06-08, 4:49 pm
K...up to 228lbs from 215ish....strength is going u pas well....yesterday I hit up chest and damn it felt good...

incline bp 3x6 1x25
225x6, 245 5(1 forced rep), 255 for 5(1 forced rep) 135x25 (actually 18, rested 10 sec than got the rest)

flat bench 3x6 1x25
225x6, 255x5(1 forced), 255x4(2 forced), 155x25

incline db flys 3x6 1x25
55x6, 60x5(1 forced), 65x3(2 forced) 35x25

weighted dips 3x6, bodyweight dips 1x25
bw+90lbsx6, bw+90lbsx5, bw+90lbsx5, bwx25

holy shit I was dead afterwards....got legs tonight...woo-hoo.

dannynb
05-07-08, 1:39 pm
Well I need to up my cals a bit more....but other than that I feel good and it looks like everything is right on track....

legs last night went well except my back was acting up so I couldn't squat as heavy as I'd hoped

squat 3x6 1x25 (on smith machine)
315x6, 355x5(rested 10 sec got 1 more rep), 385x5(rested 10sec got 1 more rep), 225x25

leg press 3x6 1x25
630x6, 720x6, 810x4(rested 10 sec got 2 more reps), 450x25

leg ext 3x6 1x25

SLD 3x6 1x25
275x6 295x4(rested got 2 more reps), 315x3(rested got 3 more) 185x25

lying leg curls 3x6 1x25

standing calf raises 4x25

dannynb
05-07-08, 5:40 pm
Well today is supoosed to be one of my rest days but I feel good and I got alot on my mind so I may just go ahead and destroy my bi's/tri's tonite....I feel good...making good gains....thanks for the motivation from ya'll. I look forwardto meetingthe rest of the Texas clan next saturday for our ABC meet on the 17th!!! Hell yeah...

dannynb
05-08-08, 1:47 pm
TIred today, didn't get much sleep last night.....still uping cals by 100 to 200 a every couple of days....feels good to be eating like this again. Now if I could just get some sleep.....got shoulders tonight....figure I'll attack my abs to.

MonTanaMusCle
05-09-08, 2:42 am
K...up to 228lbs from 215ish....strength is going u pas well....yesterday I hit up chest and damn it felt good...

incline bp 3x6 1x25
225x6, 245 5(1 forced rep), 255 for 5(1 forced rep) 135x25 (actually 18, rested 10 sec than got the rest)

flat bench 3x6 1x25
225x6, 255x5(1 forced), 255x4(2 forced), 155x25

incline db flys 3x6 1x25
55x6, 60x5(1 forced), 65x3(2 forced) 35x25

weighted dips 3x6, bodyweight dips 1x25
bw+90lbsx6, bw+90lbsx5, bw+90lbsx5, bwx25

holy shit I was dead afterwards....got legs tonight...woo-hoo.

13 lbs in just under a month damn good brother, the strength I can see is increasing, this has been a good bulk for you I'd say. I gotta ask about that last set of 25 on your lifts how do you like that? Ive never done a set higher then 15 just wondering your opionion

dannynb
05-09-08, 5:14 pm
13 lbs in just under a month damn good brother, the strength I can see is increasing, this has been a good bulk for you I'd say. I gotta ask about that last set of 25 on your lifts how do you like that? Ive never done a set higher then 15 just wondering your opionion

Honestly...I hate it...but it gives one hell of a pump. Especially on leg day I can barely stand up afterwards...I love this routine I got going and plan on sticking with it for awhile. For the weight gain...I'm eating my ass off...every 2 hours I'm downing solid food...only shakes I'm taking in right now is in the morning, pwo, bedtime shake and my 2am shake.

Did shoulders today

Smith machine shoulder press 3x6 1x25 (not sure what the bar weighs, so calculated weight is just what's on the bar....
90x15, 140x12, 180x8, 230x6, 270x6, 270x4(2 forced), 270x4(2 forced) 140x25
upright rows 3x6 1x25
105x12, 125x8, 135x6, 135x6, 135x6, 100x25(got 18 reps and had to rest a sec and finished)
lateral dumbell raises 3x6 1x25
40x6, 50x6, 50x6, 30x25(got 15, dropped to 25's for the last 10)
reverse pec dec 3x6 1x25
180x6, 190x6, 200x6, 150x25....
smith machine shrugs 3x6 1x25
315x6, 355x6, 405x6, 405x6, 405x6, 225x25

reverse cable crunches 3x25
hanging leg raises 3x25

dannynb
05-12-08, 1:03 pm
Didn't get to back last week, so I'll make it up and hit it today with some chest later on....so tired of eating. People don't realize the amounts of claories we eat. I love it when ya get those guys that complain about not gaining weight and it comes down to them not eating enough...I'm eating so much I'm getting sick of it yet I'm growing like a weed.....I'll post up my workout later....going to hit up some cardio real quick.

dannynb
05-13-08, 10:32 am
Lat pulls 3x12
190x12, 210x12, 220x12, 230x10(droppedx2), 230x10(droppedx2)

DB bent over rows 4x12
110x12, 115x12, 120x10(restedx2) 120x12

wide grip cable rows 4x12
170x12, 180x12, 190x12 190x12

pull ups 4x12
just did body weight...arms and back just couldn't handle any added weight...

got chets tonight....tired, think I need toget to bed a little earlier.

dannynb
05-14-08, 11:33 am
Chest

BP 4x12
135x20, 185x15, 225x12, 245x12, 255x10(droppedx2), 275x7(droppedx5), 275x6(droppedx6)

incline db press 4x12
85x15, 95x12, 100x10(droppedx2), 100x10(droppedx2), 105x8(droppedx4)

decline BP 4x12
225x12, 245x12, 255x8(droppedx4), 255x7(droppedx5), 135x20(nice and slow to get a good squeeze)

cable crossovers 4x12


reverse cable crunch 3x25 120lbs
hanging leg lifts 3x25 20lb db between feet.


I'm wiped out...actually felt like I was going to throw up. Meals are going good so far, finally found my groove. Here's what a typical day looks like...

Meal 1
2 cups oatmeal
8 egg whites/ 3 yolks

Meal 2
chicken breast
1 cup brown rice
1 cup spinach

Meal 3
1 can tuna
large baked potatoe
(mix it up with a dash of salt and pepper)

Meal 4
2 scoops whey
1 cup oats
1 spoon natty pb
(blended together with water)

Meal 5
PWO shake

Meal 6
chicken breast
2 cups white rice

Meal 7
Steak or ground sirlion
Large salad

Meal 8
Protien shake

Bed....

dannynb
05-16-08, 2:23 pm
Did legs and I can barely walk today....

leg ext 3x12
leg press 4x12
hack squat 4x12
ham glute raises 4x12
seated leg curls 3x12
seated calve raise 4x25
standing calve raise 4x25

Every set to failure than I'd drop the weight and keep going....damn it's painfull today. Got shoulders tonight and looking forward to hitting back at our Central Texas ABC meet....

dannynb
05-19-08, 12:46 am
Shoulders....lets just say it was a good workout...

Now, did back at our Cen Tex ABC saturday.

Deadlift
225x12, 315x8, 405x6, 455x3(3rd rep I felt and heard a pop in my lower back) so I called it a day....ended up just watching the rest of deads...pisses me off but I can't afford an injury right now...

bent over rows on smith machine
105x12, 195x6, 225x6, 245x6, 245x6

t-bar rows
can't remember the weight but did 4 working sets and a drop set from hell on the last...

db bent over rows
110x8 each arm for 5 sets

I think that was it...glad though...I couldn't manage much more after hurting my back.

dannynb
05-19-08, 12:47 am
Oh yeah...do to eating my ass off and all the steak and potatoes I ate this weekend I'm up to 236lbs!!

dannynb
05-19-08, 11:24 pm
Before my workout tonite I checked my weight and bf%.....236lbs at 10.74%bf

Did chest tonite...

Inlcine 3x6 1x25
225x6, 245x5(1 forced), 245x5(1 forced), 135x25

flat bench 3x6 1x25
225x6, 255x4(2 forced) 255x4(2 forced) 185x18(dropped to 135x7)

incline db flies 3x6 1x25
45x6 55x6 55x6 30x16(20x9)

weighted dips 3x6
90lbsx6, 90x6, 90x6
bodyweightx25

abs
3x25 cable crunch
3x25 leg lifts

dannynb
05-19-08, 11:39 pm
Also as soon as they come in I'm adding Omega's to the mix along with Pump for my last month before I start show prep.

dannynb
05-20-08, 10:28 am
Well I hurt my back this weekend at the CenTex ABC deadlifting....been tryingto just work through it, but last nite I started get stingers down my right leg and late last nite it started having a numbing feeling in my righ hamstring and radiating down my leg....so it sounds like something is pinched so I'm giving up and gonna make an appointment to see a doc this week....so I may just not trian until I get it looked at....I'll post up what they say as soon as I get in to see 'em.

Hollow
05-20-08, 10:33 am
Workouts are looking great dannynb. That is bad news about your back, wishing you a speedy recover.

dannynb
05-20-08, 10:41 am
Workouts are looking great dannynb. That is bad news about your back, wishing you a speedy recover.

Thanks bro...this ain't no biggie...reguardless of how severe or not this injury is....I'll still be on stage again....count on it.

dannynb
05-20-08, 7:00 pm
Damn....today is leg day and it's depressing not being able to lift until I go see the doc on thursday.....it pisses me off... oh well. I can still do arms I guess as long as it doesn't bother my back any....fuck...I'd squat anyways but no need in doing permanant damage.

dannynb
05-21-08, 8:26 pm
Well I'm sitting here wanting nothing more than to step out of my office and demolish the weights.......but I sit here in my office watchingthe clock....tomorrow at 9am I finally go to the doc to get my back looked at. I hope it's nothing serious I'm itching to get back to lifting.

dannynb
05-22-08, 2:05 pm
Ok...got back from the doc's....ben popped back into place. SO might just take tonite off and play it smart or I might do a light shoulder workout...not sure yet.

dannynb
05-23-08, 2:12 am
Did shoulders tonight....

smith machine shoulder press 3x6 1x25
135x15, 135x15, 225x10, 255x6, 255x6, 275x4(dropped 255 for 2) 185x25

upright rows 3x6 1x25
135x6 155x6 155x6 95x25

seated lateral dumbell raises 3x6 1x25
30x6 35x6 35x6 20x25

bent over lateral dumbell raises 3x6 1x25
25x6 35x6 35x6 20x15...rested 20x10

smith machine shrugs 3x6 1x25
315x15 355x12 405x6 405x6 405x6 255x25

hanging leg lifts 2x25
reverse cable crunch 2x25

dannynb
05-23-08, 2:29 pm
Well I feel good...still a bit stiff and some slight pain...but it's leg day...gonna give it a go. I'm gonna do squats on smith machine to make sure I don't bend my back....well....here goes nothing.

dannynb
05-27-08, 7:53 pm
Leg day went really good even though I was on the smith machine.....

Squat(smith machine) 3x6 1x25
135x20, 185x15, 225x12, 315x6 315x6 315x6 185x25 would of went heavier but back was tightening up and made me nervous

Leg press 3x6 1x25
450x15 540x12 630x10 720x6 810x6 810x6 540x25

single leg ext 3x6 1x25
seated leg curls 3x6 1x25
lying leg curls 3x6 1x25
standing calf raises 3x25

dannynb
05-28-08, 2:17 pm
Weight is up to 238lbs....hopingto hit 240 soon. Anyways, bodyfat is still sitting at 10.75% So I'm ok with it for now....July 1st is the day I start show prep...not sure if I'll go keto or carb cycling....will decide later.

DId chest last nite and got in a really good session

Flat bench
135x15, 135x15, 185x15, 225x12, 275x12, 295x8(4 forced reps), 295x7(5 forced reps)

Incline db press
40x20, 60x15, 85x12, 90x10(2 forced reps), 90x8(4 forced reps) 95x6(dropped to 85x6)

Incline bb press
135x15, 225x12, 225x12, 225x10(2 forced reps) 185x12

Decline bb press
185x12, 225x12, 225x10(2 forced reps) 225x9(3 forced reps)

Pec Dec
4x12 all to failure......

dannynb
05-30-08, 11:10 am
Hit legs up on wednesday....about wanted to hurl.

leg extension
leg press
hack squat
glute/ham raises
lying leg curls
standing calf raises on smith machine

did shoulders last night and damn are they sore today....

seated shoulder press on smith machine
behind the neck press
side lateral db raises
font db raises
bent over rear delt raises
upright rows
barbell shrugs

every exercise done with a few warm-up sets followed byt 4 sets of 12 pushing to failure......I got back tonight....and this is gonna be interestring...lower back is really tight and sore from when i hurt it still...

Hollow
05-30-08, 3:23 pm
Workouts continue to look great dannynb! 238 lbs and at 10.75% BF!? That's outstanding!

dannynb
05-30-08, 3:55 pm
Workouts continue to look great dannynb! 238 lbs and at 10.75% BF!? That's outstanding!

Thanks bro....got one more month to pakc on some more muscle before I begin show prep....I'm so sick of eating every 2 hours right now....chicken and oatmeal....thank god for tobasco and splenda. lol

dannynb
06-03-08, 1:18 pm
Hada hell of a back workout on friday and damn near killed myself on chest last nite....stength is steadily increasing along with weight. Gonna bump my cals up another 200 to 300 grams today and tomorrow. Got legs tonite and will post after I'm done....gotta get back to work.

dannynb
06-04-08, 1:29 pm
Legs last nite with SQUATorDIE!!


SQ
135x15
185x15
225x8
315x6
345x6
365x6
315x6
185x25

Leg Presses
6 platesx10
10x10
12x6
14x6
18x6
18x6
8x25


LG ext
200x10
200x10
200x10
200x10
160x25

SLDL
135x10
185x10
225x6
245x6
245x6
135x25

Lying curls
200x10
200x10
200x10
160x25

standing calf raises(smith machine)
315x25
315x25
405x12
405x12
315x25

dannynb
06-05-08, 2:03 pm
Did arms last nite...just a quick in and out superset.....

close grip bench/barbell curls 3x6 1x25
cable pushdowns/incline seated dumbbell curls 3x6 1x25
lying tri-ext/preacher curl 3x6 1x25

abs
reverse cable crunch 3x25
roman chair with 35lb weight 3x25
leg raises 3x25

dannynb
06-05-08, 10:11 pm
About to do shoulders.....decided to weigh myself....240 1/2!!! Bout damn time...bf is still sitting just under 11%. k...just had to share it...now back to my workout!!!

Hollow
06-06-08, 8:53 am
Congrats dannynb, 240 1/2 and under 11% BF! Impressive and great work!!!

dannynb
06-06-08, 11:30 am
Thanks....never thought after hurting my back I'd be back at this level....just shows what you can do when ya make up your mind.

Shoulders were wicked last nite....hurt like hell today

smith machine military press 3x6 1x25
seated lateral db raises 3x6 1x25
bent over db rear lateral raises 3x6 1x25
smith machine shrugs 3x6 2x25



got back tonite...gonna deadlift...bit nervous but my back is feeling pretty good....not gonna go to heavy and risk hurting again.

MonTanaMusCle
06-06-08, 2:25 pm
Lookin Good Brother sorry I havnt posted in a while its been busy. Sorry to hear about your back, take care of it 240 1/2 11% BF. Swellin up, keep up the good work. Go easy on the deads tonight later brother

dannynb
06-06-08, 2:33 pm
Lookin Good Brother sorry I havnt posted in a while its been busy. Sorry to hear about your back, take care of it 240 1/2 11% BF. Swellin up, keep up the good work. Go easy on the deads tonight later brother

Thanks bro....def...I'll be lucky if I even hit 405...I get nervous when it comes to my back. Eating my ass off adn lifting with cardio 3 days a wek to keep my bf in check....

MonTanaMusCle
06-07-08, 3:06 pm
How did the deads go ???

dannynb
06-13-08, 1:51 am
SOrry guys....I got blocked at work from the web....and I've been sick with sinus infection and an ear infection.....back went great I managed 405 comfortably....didn't go heavier...I didn't want to push it. Dropped in weight being sick down to 237 but I can get it back....Started working out today. Took a few days off till the meds kicked in. I'll post some updates in a sec...gotta go eat.

dannynb
06-13-08, 2:17 am
Kinda cool...did chest earlier this week before I got sick...well it's been awhile since I attempted 315 so after warming up I tossed it on there and got an easy 4...decided to stop before I hurt anything....my shoulders always hurt. BUt I've been doing such high volume focusing so much on strict form...felt good to lift like that again. Did legs tonite and again I lifted heavier on leg press and hack squats than I've ever lifted....i guess getting sick and taking some time off is just waht my body needed. LOL I got shoulders tomorrow....

MonTanaMusCle
06-13-08, 4:59 pm
Kinda cool...did chest earlier this week before I got sick...well it's been awhile since I attempted 315 so after warming up I tossed it on there and got an easy 4...decided to stop before I hurt anything....my shoulders always hurt. BUt I've been doing such high volume focusing so much on strict form...felt good to lift like that again. Did legs tonite and again I lifted heavier on leg press and hack squats than I've ever lifted....i guess getting sick and taking some time off is just waht my body needed. LOL I got shoulders tomorrow....

The body is a funny machine, but glad to see you back in the game. go get yours brother.

dannynb
06-13-08, 10:04 pm
Feeling good...weights up to 242lbs...guess I just lost water weight when I was sick. Hit up shoulders today....

db shoulder press 4x12
55x15, 65x15, 85x12, 90x11, 95x8, 95x6

side lateral raises
35x12, 40x12, 45x11, 45x10, 30x15

front raises
35x12, 40x12, 45x10, 45x10

reverse pec dec
160x12, 180x12, 180x12, 180x12

shrugs(smith machine)
405x12, 405x12, 405x12, 405x12, 315x15

satnding calf raises smith machine
315x25 4 sets

dannynb
06-19-08, 9:30 am
did back on monday and about died...still not completely over this damn sinus infection....got in a good workout but couple of times I had to sit down for a few minutes cause I either couldn't breathe or I thought I was going to upchuck....did chest on Tuesday...another solid day...my strength is increasing along with my stamina. Eating my ass off while I can, come July 1st it's all bizness from than on.....got legs tonite...we'll see how it goes. Sorry for not updating in awhile for those that read this but since they blocked me at work it's hard for me to find time to get on the computer at home....

dannynb
06-20-08, 12:47 am
Shit....just finaished legs....I want to die.

squats
135x20, 185x20, 225x15, 255x12, 315x6, 355x6, 405x6, 405x6, 185x25
leg press
(platesXreps)
16x15, 20x6, 22x6, 22x6 14x25
leg ext
4x15
leg curls
4x15
SLD
225x6, 255x6, 255x6, 135x25

standing calf raises
4x25 (405)

Hollow
06-20-08, 2:48 pm
That was one intense leg session dannynb!!! Hope you get over the sinus infection quickly.

dannynb
06-20-08, 7:52 pm
Thanks bro...I begin show prep July 1st....16 weeks of hell for my 2 shows in November....did a killer shoulder routine....I'll post more in a bit, gotta get my kids to a birthday party.

dannynb
06-24-08, 12:56 am
Still sitting at 242...seems like I've plateaued. Don't want to bump my cals up anymore...fixing to start dieting.

Did a killer back workout tonite...

deads 3x6 1x25
bent over rows 3x6 1x25
tbar rows 3x6 1x25
lat pulls 3x6 1x25
straight arm pullovers 3x6 1x25

MonTanaMusCle
06-24-08, 1:12 am
Still sitting at 242...seems like I've plateaued. Don't want to bump my cals up anymore...fixing to start dieting.

Did a killer back workout tonite...

deads 3x6 1x25
bent over rows 3x6 1x25
tbar rows 3x6 1x25
lat pulls 3x6 1x25
straight arm pullovers 3x6 1x25

Looks like the back is getting better !!! but then you had to go get a damn sinus infection WTF ??? How do you feel about the weight you put on ?? Your lifts are insane.

dannynb
06-27-08, 12:50 am
Looks like the back is getting better !!! but then you had to go get a damn sinus infection WTF ??? How do you feel about the weight you put on ?? Your lifts are insane.

Tell me about it...finally kicked the sinus infection. Thanks about my lifts...as for the weight...I hate feeling this heavy. Even though it's muscle I still feel fat and bloated all the time...lol I'll update my workouts tomorrow...

dannynb
06-27-08, 11:00 am
Got in all my workouts this week except, shoulders and arms. Plan on hitting shoulders tonight and maybe arms...tomorrow hitting back again and meeting up with my trainer to get a jump on my show prep.....kinda nervous cause she can be brutaly honest...lol.

My lifts are going good...strength has increased even though my weight has plateaued. Gonna have my body fat checked and since for the next 4 months I'll be getting rady for my show we're going out this weekend to have a few beers and be done with it. I'm sorry my posts have gotten few and far in between but since they blocked internet at the club I can only find time to post now and than at home. I'll keep ya'll up to date and as of July 1 this becomes my 16 week journal for my 2 shows Texas State Championships(Nov 1) and Lackland Classic(Nov 8).

Hollow
06-27-08, 12:27 pm
Enjoy your last "free" weekend dannynb. Wishing you the best in the upcoming weeks towards your shows.

dannynb
06-27-08, 9:20 pm
Enjoy your last "free" weekend dannynb. Wishing you the best in the upcoming weeks towards your shows.

Thanks bro!!!

Great news...sitting at 243lbs and got my bf checked today....9.70%. Had a kick ass shoulder workout, doing back tomorrow and meeting with my trainer....god help me. lol

dannynb
06-28-08, 1:27 pm
Well my trainer couldn't meet with me today....so we're doing it tomorrow...one more day of relaxing before she starts to kick my ass.....I'll post up as I go. Thanks for the support guys...I'm not gonna come in as heavy as I have in the past but alot tighter and better proportioned.......back is looking sick already...

dannynb
07-01-08, 12:23 am
Did back tonite...although I'm at 9%bf I'm gonna start tomorrow and just eat clean and go slow. Did back tonite....

reverse grip lat pulls
4x12
dumbell rows
4x12
wide grip cable rows
4x12
pull ups
4x12

abs and calves....


This diet is gonna kill me....lots of chicken, beef 1 meal a day, shitload of egg whites, oats and yams....that's it with alot of lettuce....shoot me now...fuck. LOL

Hollow
07-01-08, 12:55 pm
Did back tonite...although I'm at 9%bf I'm gonna start tomorrow and just eat clean and go slow. Did back tonite....

reverse grip lat pulls
4x12
dumbell rows
4x12
wide grip cable rows
4x12
pull ups
4x12

abs and calves....


This diet is gonna kill me....lots of chicken, beef 1 meal a day, shitload of egg whites, oats and yams....that's it with alot of lettuce....shoot me now...fuck. LOL

Solid back session dannynb! Cutting now at 243 lbs...9% BF...damn, you are going to be shredded big time!

dannynb
07-02-08, 10:50 am
Solid back session dannynb! Cutting now at 243 lbs...9% BF...damn, you are going to be shredded big time!

Thanks bro...with the help of my trainer and solid advice from House...I plan on dropping some jaws at my shows this year...

chest last night

incline 3x6 1x25
flat bench 3x6 1x25
incline flies 3x6 1x25
dips 3x6 1x25

abs
cable crunch 4x30
decline sit ups 4x30
leg lifts 4x30

MonTanaMusCle
07-02-08, 4:05 pm
Thanks bro!!!

Great news...sitting at 243lbs and got my bf checked today....9.70%. Had a kick ass shoulder workout, doing back tomorrow and meeting with my trainer....god help me. lol

Dude those numbers are sick man good work. One question how are you planning on going about cutting for that long and not having that much fat to lose ? ? What BF% do you want to come in at ???

dannynb
07-03-08, 11:27 am
Dude those numbers are sick man good work. One question how are you planning on going about cutting for that long and not having that much fat to lose ? ? What BF% do you want to come in at ???

Just gonna cycle carbs and slowly add in cardio. I'm not dropping to many cals....I'm wanting to come in about 4%bf....like House said it's better to start now and slow it down than to wait and cram it into 12 weeks....just slowy drop cals and cycle carbs and as I get closer start increasing cardio....

dannynb
07-03-08, 11:31 am
Legs about killed me last nite

squat
225x15, 225x15, 315x8, 365x6, 405x6, 455x4, 500x1, 225x12
leg press
720x6, 810x6, 900x6, 540x25
leg ext
3x6, 1x25
SLD
3x6, 1x25
seated leg curls
3x6, 1x25
standing calve raises
4x25

dannynb
07-10-08, 10:46 pm
Sorry guys....been working my ass off and training....

diet consists of egg whites, oatmeal, yams, chicken, ground sirloin....that's about it. Still lifting heavy like I've been doing, added in cardio and cycling carbs...down to 238 gonna check my bf tomorrow....so far so good....plan on dominating on the stage this year. Looking forward to seeing House at the Europa....I'm beat and gonna get some sleep....keep pushing brothers and sisters!!!

dannynb
07-16-08, 9:30 am
Down to 8% now....about to go nuts all I am craving is a triple meat and cheese from Whataburger...LOL

Did back last nite

lat pulls
200x12, 210x12, 220x12, 220x12
db rows
120x12, 120x12, 120x12, 120x12(120 is as high as they go)
wide grip cable rows
180x12(nice and slow), 190x12, 200x12, 210x12(nice and slow...making it burn)
pull ups
4x12

got chest, abs tonite....fixing to go hit cardio...fuck I hate cardio.

Hollow
07-16-08, 10:11 am
Down to 8% already!? You are going to be shredded come competition time. Workouts continue to look great dannynb!

dannynb
07-17-08, 8:42 am
Thanks...I'm nervous I may peak to soon....keeping cardio to a minimum for right now....

chest last night

incline press
135x15, 185x12, 225x6, 255x6, 275x6, 185x18(135x7)
flat bench
225x6, 275x6, 315x6, 315x6, 185x17(135x8)
incline flies
55x6, 60x6, 60x6, 35x25
dips
45lbsx6, 55lbsx6, 45lbsx6, bodyweightx25

fixing to go hit legs and cardio afterwards....did I mention how much I fucking hate chicken....fuck me.

dannynb
07-20-08, 2:05 pm
Legs and shoulders about killed me this week...

Legs
squat
135x20, 225x15, 275x12, 315x10, 365x6, 405x6, 455x6, 225x25
leg press
810x6, 900x6, 900x6, 540x25
leg ext
3x6 1x25
SLD
225x6, 275x6, 315x6, 185x25
lying leg curls
3x6 1x25

Shoulders
smith machine press
135x20, 185x15, 225x10, 275x8, 315x6, 315x6, 315x5(1 forced rep), 185x25
upright rows
3x6 1x25
standing lateral raises
3x6 1x25
front raises
3x6 1x25
seated reverse lifts(rear delt)
3x6 1x25
barbel shrugs
3x6 1x25

405 on squat rack....standing calf raises 4 sets till failure.

dannynb
07-21-08, 11:22 pm
Back tonite....

deads 3x6 1x25
bent over rows 3x6 1x25
t-bar rows 3x6 1x25
reverse grip lat pulldowns 3x6 1x25

30 minutes on the elyptical

Hollow
07-22-08, 5:22 am
Workouts are outstanding dannynb! The sets of 25 reps have got to be killers!

dannynb
07-22-08, 9:26 am
Workouts are outstanding dannynb! The sets of 25 reps have got to be killers!

Oh you have no idea...the pumps are so damn painfull, but so worth it.

dannynb
08-02-08, 12:23 am
Sorry guys...been working alot of hours, just broke up with my girl and had to move, but keeping with my meals and my lifting....dropped down to 232 now, at 7 to 8ish% bf....going strong and fixing to start 12 weeks out....keep lifting my brothers and sisters. Looking forward to seeing House at the Europa.

MonTanaMusCle
08-02-08, 3:20 am
Sorry guys...been working alot of hours, just broke up with my girl and had to move, but keeping with my meals and my lifting....dropped down to 232 now, at 7 to 8ish% bf....going strong and fixing to start 12 weeks out....keep lifting my brothers and sisters. Looking forward to seeing House at the Europa.

Sorry to hear about you and your girl brother, Just try and stay focused. And keep us posted on the progress.

dannynb
08-02-08, 9:30 am
Will do bro....trust me, my focus is on my shows.....one reason why me and her broke it off...

Hollow
08-02-08, 9:00 pm
Will do bro....trust me, my focus is on my shows.....one reason why me and her broke it off...

Lol...no disrespect dannynb I was going to say something in regards to your break up but it appears you are totally focused on what you really want. Wishing you the best.

dannynb
08-02-08, 9:24 pm
Lol...no disrespect dannynb I was going to say something in regards to your break up but it appears you are totally focused on what you really want. Wishing you the best.

None taken bro....was just the wrong time....wrong girl is all. Thanks....fixing to start cardio 7 days a week....time to get really shredded.

dannynb
08-10-08, 1:19 am
232lbs....need to get my bf checked....cardio 7 days a week and taking fat burners all week....tomorrow starts 11 weeks out...got a bit to go, keep getting leaner...wantto walk on stage dry and ripped from hell.....been talking with my trainer and it looks like I'll be taking all of next year off to focus on growth....been hitting 250ish in the off season....this time I'm going for 270-290ish....we'll see cause that's alot of weight to pack on....gonna start putting fish into my diet at least one meal a day....workouts are intense...I find myself sitting on the floor at the end completely drained...nothing left but the will to shower, eat and sleep....damn I love this shit.

dannynb
08-18-08, 12:04 am
K...things are slowing down so it's time to post...I'm tired, hungry, hurting and cranky...I love this shit!!!!

Went toi the Europa this weekend so see House and than to Metroflex for our ABC....words can't describe. I was almost at the point of burning out and giving up but talking with House...the fire is back and burning brighter than ever.....

Stats....232lbs...last check 8%bf...lost only 1 pound of LM mass....so not bad. Did shoulders today with Naturalguy, G Diesel and some fellow Animals...House was present to chime in on some valuable advice.

So far still cycling carbs 1 day high, 2 low, 1 high, 3 low, 1 high, 4 low, 1 high, 5 low...repeat. Cardio 7 days a week 45 minutes, lifting 6 days a week. Starting 6 weeks out...maybe sooner, low carb days will actually be 0 carb days, high carb days I'll hit about 90g for the day....shit!!!

Hollow
08-18-08, 3:00 pm
Good to hear you are still tired, hungry, hurting and cranky! ABC session looked great.

dannynb
08-20-08, 2:24 am
Good to hear you are still tired, hungry, hurting and cranky! ABC session looked great.

Thanks...was feeling big till I saw House sitting there...holy hell!!! LOL Still hitting, was getting burned out but after the Europa and the ABC I'm firing on all cylinders again....I believe with my busting ass and some pointers and guidance from House I will be ready to kick some ass come show dates...stay tuned....

Hit up some back yesterday

deads
4 warm-up sets, 315x8, 365x8, 405x6, 405x6...225x25
bent over rows
225x6, 265x6, 315x6, 185x25
tbar rows
180x6x5 115x25
lat pulls
200x6 210x6 220x6 160x25

dog ass tired, did 45 minutes cardio that morning...

took today off just did 2 cardio sessions 45 min for the first and later did 30 minutes....followed by abs...hitting chest tomorrow

SQUAT or DIE!
08-20-08, 5:33 pm
some great pulls danny..

SQUAT or DIE!
08-20-08, 5:36 pm
just so yall know, danny is looking great, like 10 more weeks and hell step on stage and rock it..

and i will be there to witness!! (ill be the one heckiling him from the audience)

dannynb
08-23-08, 12:00 am
just so yall know, danny is looking great, like 10 more weeks and hell step on stage and rock it..

and i will be there to witness!! (ill be the one heckiling him from the audience)

Hahaha...thanks bro...I'm gonna kick ass. 10 weeks...dman i can't wait, get leaner and harder...abs are really starting to pop and my back is looking sick...legs are coming in slowly...

SQUAT or DIE!
08-23-08, 12:21 am
Hahaha...thanks bro...I'm gonna kick ass. 10 weeks...dman i can't wait, get leaner and harder...abs are really starting to pop and my back is looking sick...legs are coming in slowly...

GOOOD!!!! that last bit of the watery pooch going away then?.. cant wait to see you on stage.. gonna be SICK!

dannynb
08-23-08, 12:32 am
GOOOD!!!! that last bit of the watery pooch going away then?.. cant wait to see you on stage.. gonna be SICK!

Yeah...this no carb and cardio 7 days a week thing is paying off, although I'm damn near ready to kill someone....anyone...I'm not picky...LOL

SQUAT or DIE!
08-23-08, 12:34 am
Yeah...this no carb and cardio 7 days a week thing is paying off, although I'm damn near ready to kill someone....anyone...I'm not picky...LOL

i feel your pain man... ive been like that all day..mostly just cause its been a looong bad day.. lack of carbs isnt helping either

dannynb
08-23-08, 12:36 am
i feel your pain man... ive been like that all day..mostly just cause its been a looong bad day.. lack of carbs isnt helping either

Tell me about it...I have NO energy...dragging ass...I manage to muster up just enought o get through my workout...hide for a quick nap and go to bed early...thank god for coffee and fat burners...

SQUAT or DIE!
08-23-08, 12:40 am
Tell me about it...I have NO energy...dragging ass...I manage to muster up just enought o get through my workout...hide for a quick nap and go to bed early...thank god for coffee and fat burners...

LOL caffeine pills are awesome.. 2 when i wake up at 7 and im good most of the day..

i almost bought arson but yeah at 40buks i cant afford it

dannynb
08-23-08, 12:45 am
LOL caffeine pills are awesome.. 2 when i wake up at 7 and im good most of the day..

i almost bought arson but yeah at 40buks i cant afford it

Hell...done with Arson...called...

wake up
Animal Cuts
coffee
cardio
Nitro

Miday-
diet coke
redline
water

preworkout
Animal Cuts
water

later that day..2 cups of coffee...

SQUAT or DIE!
08-23-08, 12:57 am
lol redline? i thought you went crazy on that shit!

dannynb
08-23-08, 12:59 am
lol redline? i thought you went crazy on that shit!

I do...but it works...LOL

Sugarbutt
08-23-08, 1:01 am
Solid back session...man, deads must wreak havoc on you...you gotta pull like, 4 feet! =D

SQUAT or DIE!
08-23-08, 1:02 am
I do...but it works...LOL

lol i drank that whole one at the europa and still passed out at 11..

dannynb
08-23-08, 1:05 am
Solid back session...man, deads must wreak havoc on you...you gotta pull like, 4 feet! =D

Damn skippy!! I'm fixing to go heavier than 405...I keep playing with it...just nervous after messing my back up years ago...not to mention at my first ABC...pulled 455 and felt something go...layed me up for 2 weeks.

SQUAT or DIE!
08-23-08, 1:08 am
Damn skippy!! I'm fixing to go heavier than 405...I keep playing with it...just nervous after messing my back up years ago...not to mention at my first ABC...pulled 455 and felt something go...layed me up for 2 weeks.

i remember that... poor bastard....

dannynb
08-23-08, 1:11 am
i remember that... poor bastard....

I'm getting old...backs shot, knees shot, shoulders are getting there....but I'm still going...I don't care if I have to compete in a wheelchair...

SQUAT or DIE!
08-23-08, 1:12 am
I'm getting old...backs shot, knees shot, shoulders are getting there....but I'm still going...I don't care if I have to compete in a wheelchair...

LOL, get you a walker so you can pose!!!

dannynb
08-23-08, 1:15 am
LOL, get you a walker so you can pose!!!

I told ya bro...I'm gonna make it one day...gonna make a name for myself in the NPC...and than it's on. I've learned to train smart and keep from injuries and things...it's only gonna get better.

SQUAT or DIE!
08-23-08, 1:17 am
I told ya bro...I'm gonna make it one day...gonna make a name for myself in the NPC...and than it's on. I've learned to train smart and keep from injuries and things...it's only gonna get better.

and ill have known you since you were a lil guy.

dannynb
08-23-08, 1:20 am
and ill have known you since you were a lil guy.

damn straight. People laugh when I tell them that but ya know what...I'm doing it.

SQUAT or DIE!
08-23-08, 1:21 am
damn straight. People laugh when I tell them that but ya know what...I'm doing it.

let them laugh buddy let them laugh....

dannynb
08-23-08, 1:32 am
let them laugh buddy let them laugh....

Thanks bro....thanks.

SQUAT or DIE!
08-23-08, 1:34 am
Thanks bro....thanks.

my buddies used to laugh when i went on keto and worked out everyday.. now im much better off, and they dont laugh..

dannynb
08-23-08, 1:45 am
my buddies used to laugh when i went on keto and worked out everyday.. now im much better off, and they dont laugh..

All the haters and non-believers...they shut their mouths when I make it...that's when i leave 'em in the dust.

SQUAT or DIE!
08-23-08, 1:47 am
All the haters and non-believers...they shut their mouths when I make it...that's when i leave 'em in the dust.

ill still hate on you... only to keep you motivated of course....

dannynb
08-23-08, 1:52 am
ill still hate on you... only to keep you motivated of course....

jerk...LOL

SQUAT or DIE!
08-23-08, 1:55 am
jerk...LOL

lol someones gotta keep your ass motivated when your worn down.. and house isnt always gonna be there 10 wks out...

and you know im fun to be around!! plus i make you look better so shut up!

dannynb
08-23-08, 2:08 am
lol someones gotta keep your ass motivated when your worn down.. and house isnt always gonna be there 10 wks out...

and you know im fun to be around!! plus i make you look better so shut up!

LMAO!!! Thanks bro...you keep me motivated and I'll do the same for you...so figured out what your next step is gonna be??

SQUAT or DIE!
08-23-08, 2:10 am
LMAO!!! Thanks bro...you keep me motivated and I'll do the same for you...so figured out what your next step is gonna be??

uh apparently im taking the week off from squats DL.. but i think im starting westside this week.. diet is still up in the air...

dannynb
08-23-08, 2:13 am
uh apparently im taking the week off from squats DL.. but i think im starting westside this week.. diet is still up in the air...

Well ya already know what I think ya should focus on...well, besides healing. Drop the bf%...than focus on strength...like G calls it, instead of powerlifting...powerbuilding. ;)

SQUAT or DIE!
08-23-08, 2:15 am
Well ya already know what I think ya should focus on...well, besides healing. Drop the bf%...than focus on strength...like G calls it, instead of powerlifting...powerbuilding. ;)

lol so smoke some crack for a bit get real skinny then bulk up?? jk jk people..

well hell im not really wanting to do keto, and carb cycling sounds horrible after looking at how you feel.. i suppose i could do a less intense version of it though...

dannynb
08-23-08, 2:16 am
lol so smoke some crack for a bit get real skinny then bulk up?? jk jk people..

well hell im not really wanting to do keto, and carb cycling sounds horrible after looking at how you feel.. i suppose i could do a less intense version of it though...

Oh def bro...I wouldn't go so low on carbs except I'm close to my show date.

SQUAT or DIE!
08-23-08, 2:17 am
Oh def bro...I wouldn't go so low on carbs except I'm close to my show date.

screw your show date, focus on MEE!!! lol.. and ideas to rattle of to me?

dannynb
08-23-08, 2:19 am
screw your show date, focus on MEE!!! lol.. and ideas to rattle of to me?

Cycle just like I explained...but low days hit about 105g and high days load up to about 300g maybe...adjust it til it works for you bro...just remember

1 day high, 2 low, 1 high, 3 low, 1 high, 4 low, 1 high, 5 low...repeat. One cheat meal a week and keep it clean other than that.

SQUAT or DIE!
08-23-08, 2:21 am
Cycle just like I explained...but low days hit about 105g and high days load up to about 300g maybe...adjust it til it works for you bro...just remember

1 day high, 2 low, 1 high, 3 low, 1 high, 4 low, 1 high, 5 low...repeat. One cheat meal a week and keep it clean other than that.

UGH that sounds like im gonna die!!!

maybe- 1high, 2 low, 1high 2 low.. like that.. or does it have to gradually extend the period of low carbs..

dannynb
08-23-08, 2:22 am
UGH that sounds like im gonna die!!!

maybe- 1high, 2 low, 1high 2 low.. like that.. or does it have to gradually extend the period of low carbs..

Hmmm...go 1 high 3 low than...try it for awhile and see how it works.

SQUAT or DIE!
08-23-08, 2:22 am
Hmmm...go 1 high 3 low than...try it for awhile and see how it works.

will do, ill start sunday as my hugh day...

dannynb
08-24-08, 6:19 pm
Well got back in yesterday and my cardio....

hour on the eliptical

lat pulls superset w/ standing straight arm pulldowns 3x12
dumbell rows 120x12x4
wide grip cable rows 180x12 190x12 190x12 180x12
pull ups bwx12x4

than went and got my tat...over 4 hours and just got the outline andsome shading done...go back in a month to finish it....

cardio this morning...45 minutes on the treadmill

Got alot of personal shit going on right now...the ex still bugging me and now my ex-wife wanting to get back together...just want everyone to leave me alone...just want to get in the wieghtroom and forget about the real world....kids start school tomorrow and that has me worried...I hope I have everything for 'em ready and all..LOL So much stress right now...trying to get ready for my shows and be a dad with everyone coming down on me expecting things...dammit...

SQUAT or DIE!
08-24-08, 6:29 pm
Well got back in yesterday and my cardio....

hour on the eliptical

lat pulls superset w/ standing straight arm pulldowns 3x12
dumbell rows 120x12x4
wide grip cable rows 180x12 190x12 190x12 180x12
pull ups bwx12x4

than went and got my tat...over 4 hours and just got the outline andsome shading done...go back in a month to finish it....

cardio this morning...45 minutes on the treadmill

Got alot of personal shit going on right now...the ex still bugging me and now my ex-wife wanting to get back together...just want everyone to leave me alone...just want to get in the wieghtroom and forget about the real world....kids start school tomorrow and that has me worried...I hope I have everything for 'em ready and all..LOL So much stress right now...trying to get ready for my shows and be a dad with everyone coming down on me expecting things...dammit...

hows the tat lookin?

dont worry about the kiddos theyll be fine!

as for the ex wifey and the ex.. yeah that cant be fun to deal with... good luck with that..

few more weeks and itll all be over!!

dannynb
08-24-08, 9:05 pm
hows the tat lookin?

dont worry about the kiddos theyll be fine!

as for the ex wifey and the ex.. yeah that cant be fun to deal with... good luck with that..

few more weeks and itll all be over!!

I'll send ya some pics as soon as I get 'em....not done yet, just did the outline and shading...gotta finish the coloring and shading...but looks badass!!!


9 more weeks and counting...damn, getting close.

SQUAT or DIE!
08-24-08, 9:21 pm
I'll send ya some pics as soon as I get 'em....not done yet, just did the outline and shading...gotta finish the coloring and shading...but looks badass!!!


9 more weeks and counting...damn, getting close.

lol SWEET i cant wait to see it!..

man those 9 weeks are gonna fly by and itll be time for your show before you know it... keep on itz

dannynb
08-24-08, 11:12 pm
I'm keeping on....right now just keeping my diet in check, cardio and REALLY need to get my routine down along with perfecting my posing...nervous as hell but just as excited.

SQUAT or DIE!
08-24-08, 11:18 pm
I'm keeping on....right now just keeping my diet in check, cardio and REALLY need to get my routine down along with perfecting my posing...nervous as hell but just as excited.

work on that pretty posing bud... hit up ant, ive seen some of his routines, MAGICAL!!

keep on that 7x week cardio and starving yourself like you are and youll make it!! dont make me come up there and kick your ass!!!!!

dannynb
08-24-08, 11:19 pm
work on that pretty posing bud... hit up ant, ive seen some of his routines, MAGICAL!!

keep on that 7x week cardio and starving yourself like you are and youll make it!! dont make me come up there and kick your ass!!!!!

Keeping with it bro...I got goals and ain't nothing gonna keep from hitting 'em.

SQUAT or DIE!
08-24-08, 11:21 pm
Keeping with it bro...I got goals and ain't nothing gonna keep from hitting 'em.

thats the spirit..

dannynb
08-26-08, 1:08 am
Cardio for an hour...yeah...felt good though although boring as hell....didn't lift today besides abs and calves, got chest tomorrow...weight is down another few pounds and looking leaner, kinda flat though but House and I are working on it....

SQUAT or DIE!
08-26-08, 1:10 am
keep on it man, youll get there.. and im sure youll fix being flat..

Sugarbutt
08-26-08, 1:37 am
Cardio for an hour...yeah...felt good though although boring as hell....didn't lift today besides abs and calves, got chest tomorrow...weight is down another few pounds and looking leaner, kinda flat though but House and I are working on it....

What do you do for cardio, eh?

dannynb
08-26-08, 8:33 am
Spin in circles till I pass out....


Either elyptical or treadmill....45 minutes to an hour...

Braindrop
08-26-08, 9:41 am
Damn, can't believe I just found this. Subbed. See you on the 20th?

SQUAT or DIE!
08-27-08, 12:03 am
SOOO i talked to the momma today and she said that if i dont like it here after a year or so, i can probably transfer to South West if i got the grades.... so if i dont like it watch yourback big guy!

dannynb
08-27-08, 1:22 am
SOOO i talked to the momma today and she said that if i dont like it here after a year or so, i can probably transfer to South West if i got the grades.... so if i dont like it watch yourback big guy!

Bring it tiny!!! I ain't skeered...LOL

Cardio...30 minutes on elyptical and 30 minutes on treadmill....

chest
incline bench press
135x12, 135x12, 225x6, 255x6, 255x4(225x2), 225x6, 135x25
flat bench press
225x6, 275x6, 315x3(275x3), 225x6, 135x25
incline dumbell flies
60x6, 65x6, 70x6, 40x25
weighted dips
45lbsx6x3 body weightx25

crunches 3x25
leg lifts 3x25...

I'm tired....thank god I get some carbs tomorrow...all 1 cup of em...LOL

Sugarbutt
08-27-08, 1:25 am
Spin in circles till I pass out....


Either elyptical or treadmill....45 minutes to an hour...

Smartass. That's it. When you come to Dallas, you're coming to a 24 Hour and we're gettin' on the spin bikes and I'll kick your ass.

SQUAT or DIE!
08-27-08, 1:27 am
LOL ill keep you posted on it.... and you better be skeered... ima be leaner and meaner!! RRAAAWWR!!! lol

man, im digging my carb cycling so far, getting used to spacing it out a bit better, and thursday its ON LIKE DONKEY KONG!!!

dannynb
08-27-08, 1:27 am
Smartass. That's it. When you come to Dallas, you're coming to a 24 Hour and we're gettin' on the spin bikes and I'll kick your ass.

Hmmm...game on. I used to d ospin 3 times a week...kinda fun...I will admit you'll kick my ass but than you'll owe me....one of my leg routines....LOL

Sugarbutt
08-27-08, 1:29 am
Hmmm...game on. I used to d ospin 3 times a week...kinda fun...I will admit you'll kick my ass but than you'll owe me....one of my leg routines....LOL

I used to *TEACH* it. Bring it, don't sing it. I have yet to find someone that can make my legs sore...except Gloria from Metroflex.

dannynb
08-27-08, 1:29 am
LOL ill keep you posted on it.... and you better be skeered... ima be leaner and meaner!! RRAAAWWR!!! lol

man, im digging my carb cycling so far, getting used to spacing it out a bit better, and thursday its ON LIKE DONKEY KONG!!!

YEah...it's not that bad. I'm used to it...just feel like a zombie most days...

dannynb
08-27-08, 1:31 am
I used to *TEACH* it. Bring it, don't sing it. I have yet to find someone that can make my legs sore...except Gloria from Metroflex.

Hmmm....hey, you'll def kick my ass...but I promise you'll be hurting AND walking funny....you're choice, either legs or back, either or I promise you'll quit or puke...whichever comes first. :P

SQUAT or DIE!
08-27-08, 1:31 am
YEah...it's not that bad. I'm used to it...just feel like a zombie most days...

lol i took a lil nap in my truck between classes, even after a diet coke, then i got some carbs in me and ive been good the rest of the day...

dannynb
08-27-08, 1:32 am
lol i took a lil nap in my truck between classes, even after a diet coke, then i got some carbs in me and ive been good the rest of the day...

carbs....mmmm....I miss them....tomorrow I get my 3 1/2 cup servings...yeah!!!

Sugarbutt
08-27-08, 1:33 am
Hmmm....hey, you'll def kick my ass...but I promise you'll be hurting AND walking funny....you're choice, either legs or back, either or I promise you'll quit or puke...whichever comes first. :P

Wow. Hahaha...I don't quit, except on abs...and I've never thrown up during a workout...

SQUAT or DIE!
08-27-08, 1:37 am
carbs....mmmm....I miss them....tomorrow I get my 3 1/2 cup servings...yeah!!!

youll cry if i tell you how much i get thursday... :)

dannynb
08-27-08, 1:38 am
Wow. Hahaha...I don't quit, except on abs...and I've never thrown up during a workout...

My leg and back routines can be intense...nothing stupid just intense....on paper might not look like much but when done properly...oh hell yeah. Reguardless. the smack talking I can guarantee you a good solid workout that'll be worth it...being so close to my show and feeling like ass...I'm gonna have to up my carbs a few days before I head up to make sure I can hang...LOL

dannynb
08-27-08, 1:38 am
youll cry if i tell you how much i get thursday... :)

I hate you.....

Sugarbutt
08-27-08, 1:39 am
My leg and back routines can be intense...nothing stupid just intense....on paper might not look like much but when done properly...oh hell yeah. Reguardless. the smack talking I can guarantee you a good solid workout that'll be worth it...being so close to my show and feeling like ass...I'm gonna have to up my carbs a few days before I head up to make sure I can hang...LOL

Hahaha...we'll do back. I hate squatting...

SQUAT or DIE!
08-27-08, 1:39 am
I hate you.....

oh if you only knew how much you would!!! MUHAHAHAHAHAHHAHHAHA

dannynb
08-27-08, 1:47 am
Hahaha...we'll do back. I hate squatting...

No problemo...depending on the day it'll be either

deads
bent over rows
tbar rows
lat pulls

or

reverse grip lat pulls/ straight arm pull downs (superset)
dumbell rows
wide grip cable rows
pull ups


along with anything ya wanna add unless ya wanna go with your routine

dannynb
08-27-08, 1:48 am
oh if you only knew how much you would!!! MUHAHAHAHAHAHHAHHAHA

jerk....LOL

SQUAT or DIE!
08-27-08, 1:54 am
jerk....LOL

hey now your going for a uber shredded, i like to prance around in banana hammock look... im just going for i dont wanna be as fat look.. big difference in goal=big difference in diet..

maybe some day you can return to the dark side and share in the spoils of food!!

dannynb
08-27-08, 2:02 am
maybe some day you can return to the dark side and share in the spoils of food!!

Hmmmmhow about Nov 8th say...9ishpm??? LOL

SQUAT or DIE!
08-27-08, 2:03 am
Hmmmmhow about Nov 8th say...9ishpm??? LOL

i think i can accomidate that.. perhaps hit up some spots in SA.... know a good spot to hit for lunch if you wanna go the next day..

dannynb
08-27-08, 2:07 am
i think i can accomidate that.. perhaps hit up some spots in SA.... know a good spot to hit for lunch if you wanna go the next day..

Sure...I'm gonna eat some food but can't get to crazy with it...

SQUAT or DIE!
08-27-08, 2:09 am
Sure...I'm gonna eat some food but can't get to crazy with it...

lol gonna bloat up? ya big fatty!!!

Sugarbutt
08-27-08, 2:32 am
No problemo...depending on the day it'll be either

deads
bent over rows
tbar rows
lat pulls

or

reverse grip lat pulls/ straight arm pull downs (superset)
dumbell rows
wide grip cable rows
pull ups


along with anything ya wanna add unless ya wanna go with your routine

Eek! Pull ups!? Do you hate me!?!? =P

dannynb
08-27-08, 8:30 am
Eek! Pull ups!? Do you hate me!?!? =P

LOL.... not at all....we'll piece together a routine that suits ya...

Sugarbutt
08-27-08, 5:21 pm
LOL.... not at all....we'll piece together a routine that suits ya...

I can do maybe one chin-up on my own...

dannynb
08-27-08, 11:48 pm
I can do maybe one chin-up on my own...

That's the good thing about assisted pull-ups...joining the military...hell they'll take care of that problem...LOL

another hour of cardio....30 on treadmill and 30 on elyptical...

abs and calves but no lifting tonite....my daughter wasn't feeling good so I had to leave early...not a problem so I rotate my off day this weekend and lift than.

SQUAT or DIE!
08-27-08, 11:49 pm
hope your lil girl is feeling better...

dannynb
08-27-08, 11:56 pm
hope your lil girl is feeling better...

Hell she's fine...think she just missed daddy...got home and we laid on the couch together and 5 minutes later she was giggling and we were tickling each other....I can't get mad though....she's my baby.

SQUAT or DIE!
08-27-08, 11:58 pm
Hell she's fine...think she just missed daddy...got home and we laid on the couch together and 5 minutes later she was giggling and we were tickling each other....I can't get mad though....she's my baby.

AAAWW!! ya big softy!!

dannynb
08-28-08, 12:06 am
AAAWW!! ya big softy!!

damn straight....one day bro...it'll happen to you.

SQUAT or DIE!
08-28-08, 12:10 am
damn straight....one day bro...it'll happen to you.

NEVER!!! lol im getting used to kids, one of my friends has a 12 and a 7 yr old.. like lil bros to me.. lil bastards, id do anything for em... BTW the moms 44...

dannynb
08-28-08, 12:24 am
kids make a world of difference...before my two I wouldnt miss a workout even if the gym was on fire...LOL

SQUAT or DIE!
08-28-08, 12:27 am
kids make a world of difference...before my two I wouldnt miss a workout even if the gym was on fire...LOL

lol i may take a rain check if the gym is on fire.... well not that im gonna rush off and hump everything so i can have kids and then settle down... but its nice to know they do make a difference...

dannynb
08-28-08, 12:31 am
lol i may take a rain check if the gym is on fire.... well not that im gonna rush off and hump everything so i can have kids and then settle down... but its nice to know they do make a difference...

I wouldn't go do that...we don't need to many Squat juniors running around...LOL. Just when ya have kids priorities change...

SQUAT or DIE!
08-28-08, 12:40 am
I wouldn't go do that...we don't need to many Squat juniors running around...LOL. Just when ya have kids priorities change...

lol one is enough, i couldnt handle a mini me right now...

dannynb
08-29-08, 12:17 am
Ok...bf is just melting away...weight is coming off quickly but it's bf and water cause my strength isstill up and I look hella shredded....so sticking with the diet I may bump my cals up a hair though...

cardio today only 30 minutes on the treadmill...knocked out quads this morn..smd hammies this evening

squat
315x6 365x6 405x6 405x6 225x25
leg press
900x6 1080x6 1080x6 630x25
leg ext
3x6 1x25
SLD
225x6 275x6 315x6 315x6 185x25
seated leg curls
3x6 1x25

felt good today, woke up all depressed and in a funk but after hitting quads been feeling good all day

SQUAT or DIE!
08-29-08, 12:18 am
sick wo man... good o hear your getting close.....

dannynb
08-29-08, 12:21 am
weight's down to 225 right now...pisses me off to step on the sclae but than I go look in the mirror and it fires me up...everyone at the gym that is pushing me keeps telling me how ripped I'm getting...I'll admit, getting the ego stroked now and than feels nice...but that's not why I'm doing it.

SQUAT or DIE!
08-29-08, 12:29 am
weight's down to 225 right now...pisses me off to step on the sclae but than I go look in the mirror and it fires me up...everyone at the gym that is pushing me keeps telling me how ripped I'm getting...I'll admit, getting the ego stroked now and than feels nice...but that's not why I'm doing it.

u sure your talking bout your ego?? LOL
225, you skinny bitch!! cant wait to see ya again

dannynb
08-29-08, 12:31 am
u sure your talking bout your ego?? LOL
225, you skinny bitch!! cant wait to see ya again

don't ya mean ripped...biatch!!!

SQUAT or DIE!
08-29-08, 12:33 am
don't ya mean ripped...biatch!!!

lol your still skinny, you tall ripped bitch...

dannynb
08-29-08, 12:34 am
lol your still skinny, you tall ripped bitch...

Just wait till next year...this off-season it's all about the growin...275 to 290 here I come.

SQUAT or DIE!
08-29-08, 12:34 am
Just wait till next year...this off-season it's all about the growin...275 to 290 here I come.

lol 275-290 here i am!

dannynb
08-29-08, 12:37 am
lol 275-290 here i am!

now you're just being mean....

SQUAT or DIE!
08-29-08, 12:39 am
now you're just being mean....

but im not a good 275... you will be, imagine your calves!!!! OOOO

dannynb
08-29-08, 12:50 am
but im not a good 275... you will be, imagine your calves!!!! OOOO

Cold bro.....that was cold...LOL I'm beating the hell outta them...gotten to grow 3/4 of an inch in the past few months

SQUAT or DIE!
08-29-08, 12:57 am
Cold bro.....that was cold...LOL I'm beating the hell outta them...gotten to grow 3/4 of an inch in the past few months

im sayin they should get some serious size...

dannynb
08-29-08, 10:56 pm
im sayin they should get some serious size...

that would be nice....


cardio again...yeah

shoulders today...
military press(smith machine)
135x15 225x15, 275x6, 315x6 315x6 185x25
upright rows
90x6 100x6 100x6 75x25
side lateral raises
40x6 45x6 45x6 25x25
front lat raises straight bar
60x6 65x6 65x6 40x25
rear pec dec
180x6 200x6 200x6 150x25
shrugs on smith
405x6 455x6 455x6 315x25

standing calve raises 405x15x4 sets

SQUAT or DIE!
08-29-08, 10:59 pm
someday maybe you can have calves like mine.....

good wo danny.... glad i wasnt there for that...

dannynb
08-29-08, 11:13 pm
someday maybe you can have calves like mine.....

good wo danny.... glad i wasnt there for that...

I've been moody lately so it gives my wo a little more intensity...LOL I'll get 'em bigger even if it kills me.

SQUAT or DIE!
08-29-08, 11:18 pm
I've been moody lately so it gives my wo a little more intensity...LOL I'll get 'em bigger even if it kills me.

yeah well as long as they get big before ya kick the buket right?

dannynb
08-29-08, 11:23 pm
yeah well as long as they get big before ya kick the buket right?

piano crate bro...gotta be buried in a piano crate...LMAO!

SQUAT or DIE!
08-29-08, 11:35 pm
piano crate bro...gotta be buried in a piano crate...LMAO!

lol.. im just gonna get me a double wide casket! classy!!!

Dingo
08-29-08, 11:54 pm
that would be nice....


cardio again...yeah

shoulders today...
military press(smith machine)
135x15 225x15, 275x6, 315x6 315x6 185x25
upright rows
90x6 100x6 100x6 75x25
side lateral raises
40x6 45x6 45x6 25x25
front lat raises straight bar
60x6 65x6 65x6 40x25
rear pec dec
180x6 200x6 200x6 150x25
shrugs on smith
405x6 455x6 455x6 315x25

standing calve raises 405x15x4 sets

damn, good session, how long did that take ya?

dannynb
08-30-08, 1:15 am
damn, good session, how long did that take ya?

not including cardio...about an hour and 15 minutes.....when people leave me alone it doesn't take me long..

dannynb
08-30-08, 4:19 pm
Got a new meal plan...gonna give it a try and see how it goes....saw my trainer today finally and she ripped me a new one...increasing cardio, and changing the diet...stairclimber now for cardio....yeah...and 3 day no carbs with 1 day high carbs...mostly fish with some chicken and egg whites...

meal 1
8 egg whites
4 0z chicken
1/2 grapefruit

meal 2
1 can tuna
2 cup veggies

meal 3
8oz chicken
2 cup veggies

meal 4
1 can tuna
2 cup veggies

PWO shake w/ glutamine and bcaa's

meal 5
8oz fish
salad

meal 6
6 0z fish
asparragus

carb days (mon 7 thurs) I'll have with....

meal 1
1 cup oats

meal 3
1 cup rice

meal 5
6oz sweet potatoe

with pwo shake 1 cup oats....

we're gonna change it up an 4 weeks...this should help get rid of the last bit of stubborn lower abs fat and I'm carrying alot of water right now....

SQUAT or DIE!
08-30-08, 4:22 pm
dude that sounds horrible!!! poor bastard..

dannynb
08-30-08, 4:24 pm
dude that sounds horrible!!! poor bastard..

You have no idea how pumped I am though...feels good when someone like her behind ya....she's retired from competing but man you should see the people she's helped...and years ago when she was training me....I was unbeatable, unitl I got hurt.

SQUAT or DIE!
08-30-08, 4:26 pm
You have no idea how pumped I am though...feels good when someone like her behind ya....she's retired from competing but man you should see the people she's helped...and years ago when she was training me....I was unbeatable, unitl I got hurt.

fuck i need to move there...

dannynb
08-30-08, 4:29 pm
fuck i need to move there...

Hell yeah bro...her husband is SAPD but a powerlifter..he doesn't compete either but damn he's a monster....I don't think he needs his gun...he can just clobber 'em into submission...both are the nicest folks I know. We're gonna change it up in 4 weeks and adjust it as I go. They're gonna be there at my Lackland show to.

SQUAT or DIE!
08-30-08, 4:32 pm
Hell yeah bro...her husband is SAPD but a powerlifter..he doesn't compete either but damn he's a monster....I don't think he needs his gun...he can just clobber 'em into submission...both are the nicest folks I know. We're gonna change it up in 4 weeks and adjust it as I go. They're gonna be there at my Lackland show to.

it all depends on how this year goes... sounds like good people.. cant wait to meet them at the lackland.

dannynb
09-04-08, 7:59 am
Holy shit!!! New diet os working like a charm...abs are sick looking...weight is down to 223 to 224...still holding water in my back and legs...but good god, I forgot what I look like this lean....workouts are rough but I'm getting through them...tired as all hell but thank god for caffiene and fat burners... need to increase my sleep some how. Just happy I get carbs today!!! Damn that bowl of oats is gonna taste GOOOOOOD!!!

I'll post up my workouts later, sorry folks, just tired at the end of the day.

TXPWRLFTR
09-04-08, 9:07 am
Good luck brother!

SQUAT or DIE!
09-04-08, 9:12 am
keep it up danny...

dannynb
09-06-08, 11:01 am
Ok...I was a happy bastard atthe end of thursday eating carbs...now back to veggies, fish and chicken....until monday...So far I'm doing good...steadilly losing bf and my cardio is getting better...workouts are nuts, still lifting heavy but hitting the wall...so I just drop the weight and keep pushing. It's funny watching everyone stare at me like I'm some crazy guy....chest and legs were insane....barely walking, in fact after leg press and hack squats I had to lay on the floor for about 10 minutes...than got up and finished. Got shoulders and back to do this weekend...also moving into my house and going on a date tonite...so it's gonna be a long day. This gal is awesome...we've known each otehr for months and she's really supportive...said my woirkouts and diet comes first...whatever time I have left she's willing to take....so we'll so how this goes.

SQUAT or DIE!
09-06-08, 1:04 pm
OOO dannys got a date!!

dannynb
09-06-08, 6:36 pm
OOO dannys got a date!!

shut up...LOL

SQUAT or DIE!
09-06-08, 6:38 pm
shut up...LOL

ya big slut!!

Dingo
09-06-08, 10:13 pm
now the truth comes out, its not show prep, its "show" prep.
had to get all purdy for a girl.
j/k

Hollow
09-06-08, 10:41 pm
Ok...I was a happy bastard atthe end of thursday eating carbs...now back to veggies, fish and chicken....until monday...So far I'm doing good...steadilly losing bf and my cardio is getting better...workouts are nuts, still lifting heavy but hitting the wall...so I just drop the weight and keep pushing. It's funny watching everyone stare at me like I'm some crazy guy....chest and legs were insane....barely walking, in fact after leg press and hack squats I had to lay on the floor for about 10 minutes...than got up and finished. Got shoulders and back to do this weekend...also moving into my house and going on a date tonite...so it's gonna be a long day. This gal is awesome...we've known each otehr for months and she's really supportive...said my woirkouts and diet comes first...whatever time I have left she's willing to take....so we'll so how this goes.

Sounds like everything is coming together nicely! Your gal sounds great...have a great time!

dannynb
09-07-08, 2:58 pm
Real funny guys...naa...trust me it's for my show, no way in hell I'd do any of this for a woman...diet is coming along great, cardio...well I hate it but I gotta do it. Workouts are getting rough but just tired and feeling it. Can't wait though....so damn close yet a ways to go all the same.

SQUAT or DIE!
09-07-08, 3:10 pm
Real funny guys...naa...trust me it's for my show, no way in hell I'd do any of this for a woman...diet is coming along great, cardio...well I hate it but I gotta do it. Workouts are getting rough but just tired and feeling it. Can't wait though....so damn close yet a ways to go all the same.

keep it danny...

i was worried i wasnt gona make the lackland cause of the nascar race, but its the weekend before your show, so ill be there!

dannynb
09-07-08, 3:18 pm
keep it danny...

i was worried i wasnt gona make the lackland cause of the nascar race, but its the weekend before your show, so ill be there!

No worries bro...appreciate all the support ya give and that I get from everyone...helps keep me going. Feeding off of everyone's energy helps on the days when I'm just wiped out.

SQUAT or DIE!
09-07-08, 3:21 pm
No worries bro...appreciate all the support ya give and that I get from everyone...helps keep me going. Feeding off of everyone's energy helps on the days when I'm just wiped out.

lol im sure your wiped out everyday... itll be worth it when ya get up stage...

dannynb
09-07-08, 11:44 pm
lol im sure your wiped out everyday... itll be worth it when ya get up stage...

Damn straight brother...I can't wait!!!

SQUAT or DIE!
09-07-08, 11:46 pm
Damn straight brother...I can't wait!!!

me either... are you gonna be bringin one of your lady friends w/ ya?

Sugarbutt
09-08-08, 1:25 am
keep it danny...

i was worried i wasnt gona make the lackland cause of the nascar race, but its the weekend before your show, so ill be there!

Wow. You'd pick NASCAR over supporting your friend!?! Tsk, tsk...

SQUAT or DIE!
09-08-08, 1:30 am
Wow. You'd pick NASCAR over supporting your friend!?! Tsk, tsk...

thats the only thing i have in common with my father... so yeah i would, its a tradition..

dannynb
09-16-08, 12:02 am
Sorry folks...just moved and don't have the internet yet.....training is coming along nicely...abs are popping, back is looking good and my legs are still holding water...cut out diet soda's as of yesterday....got 7 weeks till my show. Weight is at 225lbs and bf is under 6%.....I'm sick of tilapia and gonna splurge a bit on tuna steaks and salmon...but over all I'm ready....and hungry. Stick lifting heavy with shorter rest in between sets...only 1 day a week off from lifting and cardio 7 days a week....got a new woman in my life who is beyond supportive...she's really pushing me, helping keep track of my workouts, posing and diet....kids are getting amped and my daughter is wanting to make tshirts with me posing on the front to wear to school...LOL Thanks everyone for supporting me through this.....7 more weeks and I will kick some ass. I will update more as soon as I get a chance...I hope to get internet up this week sometime at home.

SQUAT or DIE!
09-16-08, 12:08 am
good to see all is well... OO a new lady?? i have to meet her in november!

poor bastard you looked near death last wknd.. almost feel sorry for you! keep pushin..

Dingo
09-16-08, 12:20 am
Sorry folks...just moved and don't have the internet yet.....training is coming along nicely...abs are popping, back is looking good and my legs are still holding water...cut out diet soda's as of yesterday....got 7 weeks till my show. Weight is at 225lbs and bf is under 6%.....I'm sick of tilapia and gonna splurge a bit on tuna steaks and salmon...but over all I'm ready....and hungry. Stick lifting heavy with shorter rest in between sets...only 1 day a week off from lifting and cardio 7 days a week....got a new woman in my life who is beyond supportive...she's really pushing me, helping keep track of my workouts, posing and diet....kids are getting amped and my daughter is wanting to make tshirts with me posing on the front to wear to school...LOL Thanks everyone for supporting me through this.....7 more weeks and I will kick some ass. I will update more as soon as I get a chance...I hope to get internet up this week sometime at home.

hey man, glad to hear its goin well.
congrats on the lady friend, its awesome when you have a supportive one.
not that im an expert by any means, but i was reading up on frank zane and supposedly what helped him so much with upper thigh seperation and detail was leg raises, in the area of 400 or so a workout.
from flex 8/08 issue, page 102,
".....zabo koszewski was there and he had the best abs and i figures, i'll try it. He would do 500 roman chair situps in the morning and 500 leg raises in the afternoon and so thats what i did......... not only did it give me great abs, but it gave me great upper quad separation."

Hollow
09-16-08, 8:58 am
Sorry folks...just moved and don't have the internet yet.....training is coming along nicely...abs are popping, back is looking good and my legs are still holding water...cut out diet soda's as of yesterday....got 7 weeks till my show. Weight is at 225lbs and bf is under 6%.....I'm sick of tilapia and gonna splurge a bit on tuna steaks and salmon...but over all I'm ready....and hungry. Stick lifting heavy with shorter rest in between sets...only 1 day a week off from lifting and cardio 7 days a week....got a new woman in my life who is beyond supportive...she's really pushing me, helping keep track of my workouts, posing and diet....kids are getting amped and my daughter is wanting to make tshirts with me posing on the front to wear to school...LOL Thanks everyone for supporting me through this.....7 more weeks and I will kick some ass. I will update more as soon as I get a chance...I hope to get internet up this week sometime at home.

Good to hear everything is going well.

dannynb
09-26-08, 10:22 am
NOt having internet sucks....training is dead on...cardio same....weight 224lbs, bf between 5-6% can def see all my cuts coming out and abs are really popping....still holding water butI got 37 days to lose it....next month I start carb loading a bit and sodium depleting....I'll update more later, running late for work and came by my moms to get on here real quick.....

SQUAT or DIE!
09-26-08, 11:30 am
DAMN your still alive!!!

see ya tomorrow

SQUAT or DIE!
09-27-08, 7:01 pm
SICK 5 PACK DANNY!!!

danny is looking great for those who didnt see him today..

dannynb
09-28-08, 10:59 am
SICK 5 PACK DANNY!!!

danny is looking great for those who didnt see him today..

Thanks bro..I feel like hell though. Abs are coming nicely, the last little bit is water and I'll rid of that closer to the show....training is dead on I'm just trying to get rid of this head cold....getting my routine down and practicing my poses....I'm getting excited folks...I truely appreciate all the support I've been getting from here...means the world to me.

Dingo
09-29-08, 1:28 pm
lookin good man.

what do you think the chances of gettin a workout in saturday 10/4 are? I'm not entirely sure ill have time, but like i said in the CTA thread if schedules permit i'd liek to hit the weights with ya again.

Hollow
09-29-08, 3:09 pm
NOt having internet sucks....training is dead on...cardio same....weight 224lbs, bf between 5-6% can def see all my cuts coming out and abs are really popping....still holding water butI got 37 days to lose it....next month I start carb loading a bit and sodium depleting....I'll update more later, running late for work and came by my moms to get on here real quick.....

Good to hear the training is still dead on!

TXPWRLFTR
10-01-08, 2:51 pm
You doing the Lackland show? My bud Mickey Rubio is competing there.
Pending our football schedule, I will try to make it. All depends on how we do in district play. Best of luck to you!

SQUAT or DIE!
10-01-08, 3:04 pm
You doing the Lackland show? My bud Mickey Rubio is competing there.
Pending our football schedule, I will try to make it. All depends on how we do in district play. Best of luck to you!

yeah hes doing a show in stafford/ houston then the lackland... im makn the drive up to see this..

Sugarbutt
10-01-08, 3:04 pm
Thanks bro..I feel like hell though. Abs are coming nicely, the last little bit is water and I'll rid of that closer to the show....training is dead on I'm just trying to get rid of this head cold....getting my routine down and practicing my poses....I'm getting excited folks...I truely appreciate all the support I've been getting from here...means the world to me.

You gonna use a diuretic? Not to be a Universal whore or anything (haha...my friend accuses me of this!), but check out theirs!! It seriously works...helped me lose about 8lbs before I enlisted!

dannynb
10-04-08, 10:50 pm
You gonna use a diuretic? Not to be a Universal whore or anything (haha...my friend accuses me of this!), but check out theirs!! It seriously works...helped me lose about 8lbs before I enlisted!

Thanks I will def check into it......sorry for not posting guys, still no internet at home and I'm blocked at work.

So far...weight is at 224lbs, 5% low 6%....using the mirror I'm dialed in good so far...just still holding alot of water. Changed my diet up as follows

meal 1
10 egg whites
4oz turkey breast
3/4 cup oats

meal 2
6oz fish
asparagus

meal 3
6oz turkey breast
asparagus

meal 4
same as 2

meal 5
6oz turkey breast
green beans

meal 6
8oz fish
asparagus

no more protein shakes....

monday and thursdays carb up days, will toss in a meal 7 at night which includes

meal 7
1/2 cup oats
4oz sweet potatoe
1/2 banana
1 cup asparagus

will be following this until 1 week out than I start carb loading and using red meat...workouts will go as as usual...weird thing is legs are getting stronger as everything else is stagnant right now. Thanks for the support guys...means the world to me and I hope to see ya'll there if ya can make it.

SQUAT or DIE!
10-05-08, 5:53 am
http://tinypic.com/player.php?v=ehcjtv&s=4

yeah, thats what happens when you eat like a man...... no 6 packs here

Braindrop
10-05-08, 10:39 am
Nice lift!

dannynb
10-05-08, 12:27 pm
http://tinypic.com/player.php?v=ehcjtv&s=4

yeah, thats what happens when you eat like a man...... no 6 packs here

Whoopdi do...500 for reps....good lift bro, damn proud of how far you've come.

Sugarbutt
10-05-08, 2:45 pm
Whoopdi do...500 for reps....good lift bro, damn proud of how far you've come.

Hahaha...I'm sensing carb depletion!! =D

SQUAT or DIE!
10-05-08, 5:15 pm
Hahaha...I'm sensing carb depletion!! =D

lol, it happens.. thats why im cutting him some slack..

thanks danny, youve helped me alot on my way to that..

Dingo
10-06-08, 10:31 am
http://tinypic.com/player.php?v=ehcjtv&s=4

yeah, thats what happens when you eat like a man...... no 6 packs here

damn, thats some weight movin there.
good shit.

SQUAT or DIE!
10-06-08, 11:49 am
damn, thats some weight movin there.
good shit.

thanks..

dannynb
10-10-08, 10:39 pm
lol, it happens.. thats why im cutting him some slack..

thanks danny, youve helped me alot on my way to that..

That's what Animals are all about bro...I got your back and am willing to do whatever it takes to help you hit your goals and I appreciate all the support I've gotten from you as well....


23 days till my first show....excited and bf has dropped even more...Loving it and will try to post some pics soon....

Also mid-November we're kicking the CenTex ABC into high gear guys!!!

dannynb
10-18-08, 8:42 pm
14days to go....diet is dialed in and if I don't mind saying so myself I'm looking damn good....veins everywhere....even across the abs. Sitting at 219lbs 5% water is gone looking dry and tight....sick of fish but hey, only 14 days to go...what I wouldn't give for a banana.....thanks again for the support guys. I'll keep ya posted and hopefully get some pics up soon.

Dingo
10-19-08, 1:21 am
14days to go....diet is dialed in and if I don't mind saying so myself I'm looking damn good....veins everywhere....even across the abs. Sitting at 219lbs 5% water is gone looking dry and tight....sick of fish but hey, only 14 days to go...what I wouldn't give for a banana.....thanks again for the support guys. I'll keep ya posted and hopefully get some pics up soon.

Thats great!
btw, stfu 219 and veins everywhere, im 218 and well no veins.....
seriously though thats awesome, seeing you at the couple of abc's has really got me thinking of gettin my ass slimmed down for my big 30 and gettin in a pair of fancy whitie tighties for 15 minutes of fame. It's all only considering right now, 30 is 1.5 years away, alotta life can happen between now and then, but at the same time i'd like to look back and say i did it!

Wish i could get my wife and myself to one of your shows. Wishin you all the best, Lord knows you've earned it.

deanna7272
10-19-08, 1:30 am
Hey....

Is that you??

How many days out now???

Duh, I just went back and read it...lol

Keep us posted on the next couple weeks!

D

SQUAT or DIE!
10-19-08, 3:14 am
14days to go....diet is dialed in and if I don't mind saying so myself I'm looking damn good....veins everywhere....even across the abs. Sitting at 219lbs 5% water is gone looking dry and tight....sick of fish but hey, only 14 days to go...what I wouldn't give for a banana.....thanks again for the support guys. I'll keep ya posted and hopefully get some pics up soon.

well arent you just a vain lil bitch?? LOL cant wait to see ya on stage danny...