PDA

View Full Version : my journey to a better life.....



Pages : [1] 2

DBOY
10-06-08, 3:38 am
well lets see i startd my diet on i want to say april 21th 2008 at 247lbs, bodyfat was around 25-30%. i went bout a month later to do a body fat test and was 209lbs and 21% body fat. in august was 196lbs and 15% bodyfat. and my last is on oct. 9th hoping to be around 10% so i can start bulking up n maintaining that percentage til i cut down again.
this is my meal plan:
meal 1: 8oz os steak w/ 1/2 cup of oatmeal
meal 2: protein shake (4scoops of ultra iso whey)
meal 3: 8oz of chicken breast/fish W/ a salad/veggies
meal 4:8oz of chicken breast w/4oz of yams
meal 5:protein shake(4 scoops of ultra iso whey)
meal 6: 8oz chicken breast/fish w a salad/veggies
*minimum of a gallon of water a day
*mostly been eatn chiecken breast,sometime eat fish if i get tired of the chicken
cardio is at 1hr 30mins a day now...startd wit 15mins a day wit up lil by lil. 45mins in the morning 45mins at night.....NO cardio on leg day but rest of the week "yes"
workout plan is:
MONDAY: chest and bis
TUESDAY hams,quads calfs
WEDNESDAY: rest
THURSDAY:back,traps n rear delts
FRIDAY: shoulders and tri
abs three days a week

DBOY
10-12-08, 12:51 am
oct. 9th, did my final test for the cut'n diet.....weight'd in at 187lbs and 12% bodyfat....time to put on more muscle mass....

InkdMuscle
10-23-08, 5:11 pm
Fuck'n sick DBOY. im glad u had so much success. Gotta love those carbs now. Im look'n to prob do a show in mid 09. but honestly im a apprehensive but i know its a new goal of mine. Shit your in Mo Val right aroundthe corner from me in fontana. You need a lift'n partner let me know. Im sub'd now so ill be watch'n ya.

DBOY
10-25-08, 5:43 pm
Fuck'n sick DBOY. im glad u had so much success. Gotta love those carbs now. Im look'n to prob do a show in mid 09. but honestly im a apprehensive but i know its a new goal of mine. Shit your in Mo Val right aroundthe corner from me in fontana. You need a lift'n partner let me know. Im sub'd now so ill be watch'n ya.

thanx brotha...hell yeah i love those carbs but only allowed 300grams a day so i dnt get fat again its more than 50grams so im not crying.....just stick to the diet and the workout and dnt pay attention to any of the haters and youll be there on stage in mid 09....ill be in touch wit you to see wen you workout bro....

InkdMuscle
10-27-08, 1:09 pm
thanx brotha...hell yeah i love those carbs but only allowed 300grams a day so i dnt get fat again its more than 50grams so im not crying.....just stick to the diet and the workout and dnt pay attention to any of the haters and youll be there on stage in mid 09....ill be in touch wit you to see wen you workout bro....

Yeah brotha. Im look'n forward to it. Then from what I saw from your diet that tom was watch'n for you, i know mine will be tough as well. So come March when im on stage it will all be worth it.

Lunatic001
10-27-08, 1:12 pm
Subbed for the ride......

Rage
10-28-08, 3:19 pm
This Animal puts in the fucking work, let me testify to that. A lot of heart, blood, sweat, tears and discipline goes into his training. When the time is right, he will have a big impact on stage.

Factory
10-28-08, 3:31 pm
Lookin good, sub'd in

DBOY
10-31-08, 1:23 am
This Animal puts in the fucking work, let me testify to that. A lot of heart, blood, sweat, tears and discipline goes into his training. When the time is right, he will have a big impact on stage.

thanx RAGE, wit you on my training and diet got me to where im at now....and soon ill pick a show and get up on stage.

DBOY
10-31-08, 1:33 am
heres wat i eat to help me put on lean muscle:

meal 1: 8oz steak
1/2 cup oatmeal

meal 2: protein shake(4scoops)
8oz yams

meal 3:8oz chicken breast
1/2 cup of brown rice

meal 4: protein shake(4scoops)
8oz yams

meal 5:12oz chicken breast
1/2 cup of brown rice

protein: 300grams a day
carbs: 300 grams a day
minimum a gallon a water a day
meal 4 is about 15-20mins after workout
i stick to that pretty much during the week, on the weekend if i feel like eatn different i do but i dnt go to crazy wit it...

DBOY
10-31-08, 1:35 am
since my last weigh in im at 203lbs been staying around 200-203lbs since, look n feel great and i feel my strenght going up every week.

Rage
10-31-08, 2:53 pm
since my last weigh in im at 203lbs been staying around 200-203lbs since, look n feel great and i feel my strenght going up every week.

Stay after it bro...slow and steady...

InkdMuscle
10-31-08, 5:46 pm
Straight forward diet Dboy. I like that no bullshit..just plain ol food and hardwork. keep it up man.

Rage
11-03-08, 2:16 pm
Bid D....hows your calf?

DBOY
11-06-08, 12:11 am
Bid D....hows your calf?

calf is gettn better....im ready to do our famous calf workout this weekend ....YEA BOY!!!!

Rage
11-06-08, 2:46 pm
calf is gettn better....im ready to do our famous calf workout this weekend ....YEA BOY!!!!

Me too brother!

InkdMuscle
11-09-08, 9:52 pm
Yo DBOY hit me up when u get a chance. I need some help on this damn diet. I know what I have to do but im stuck on how to put the foods together. Ill PM you my #

DBOY
11-11-08, 2:34 am
Today I did chest, Tri's and ABS.. Here's what I did...

Chest:
Bench press
1 warm up set w/ just the bar
2 sets 135 x 15
1 set 225 x 15
2 sets 315 x 15
Incline press
135 x 15
225 x 10
225 x 10
Flat bench flies
super set w/ cable cross overs
2 x 12 65lbs

Tri's:
Close grip bench
135 x 20
225 x 20
2 drop sets
225 x 20
135 x 30 *both sets
Tricep extensions
100 lb dumbell x 25 *2 sets

Forearms:
Standing forearm curls
135 x 25
155 x 20
155 x 20
Seated reverse forearm curls
105 x 20 * for 3 sets

ABS:
Floor crunches
3 x 50
Lying leg raises
4 x 25
Side crunches
3 x 50 *for each side

Rage
11-11-08, 3:52 pm
Nice training there bro...those drops on Close grip were brutal...

DBOY
11-12-08, 2:10 am
Nice training there bro...those drops on Close grip were brutal...

Hell Yeah they were... My fuckin triceps still hurt

DBOY
11-12-08, 2:16 am
Today I trained Quads and Hams..... Leg day!

Quads:
Leg extensions
75 x 50
110 x 40
145 x 30
Leg press
700 x 25
970 x 20
1500 x 20 *2 sets
Squats
315 x 20
405 x 15 *2 sets

Hamstrings:
Lying leg curls
3 x 15 @ 75lbs
Standing single leg curls
3 x 15 @ 55lbs *each leg


1500 is my max on leg press as of right now.... Tryin to keep up wit Rage, I know I'm gonna feel it tommorrow!

Factory
11-12-08, 2:43 pm
now THAT is a leg day... huge volume bro. Huge weight too... You might need a walker after that...

DBOY
11-13-08, 1:59 am
now THAT is a leg day... huge volume bro. Huge weight too... You might need a walker after that...

i felt like i did bro tryn to get out of bed today was no joke....im glad today was my rest day...

InkdMuscle
11-13-08, 2:06 pm
Today I trained Quads and Hams..... Leg day!

Quads:
Leg extensions
75 x 50
110 x 40
145 x 30
Leg press
700 x 25
970 x 20
1500 x 20 *2 sets
Squats
315 x 20
405 x 15 *2 sets

Hamstrings:
Lying leg curls
3 x 15 @ 75lbs
Standing single leg curls
3 x 15 @ 55lbs *each leg


1500 is my max on leg press as of right now.... Tryin to keep up wit Rage, I know I'm gonna feel it tommorrow!


Damn DBOy my legs hurt more just look'n at those numbers. i will be there soon.

Rage
11-13-08, 3:45 pm
Screw keeping up...he passed me on reps the last leg day...I did 1500 for 2 sets of 15 but he did 2 sets of 20! If you haven't seen the sweep on D's quads, ahh this guy's got some genetics..

Lunatic001
11-13-08, 3:52 pm
Nice leg session DBOY......405 for 15 at your BW is impressive........!!! Keep up the good work and keep Rage on his toes.......got to get him ready for 2010!

Firedrake
11-13-08, 5:15 pm
Really nice looking leg session, D. I find those leg extensions to be a killer.

DBOY
11-14-08, 1:27 am
Damn DBOy my legs hurt more just look'n at those numbers. i will be there soon.

ITS TAKE TIME, HARD WORK AND DEDICATION BRO...BUT YOULL BE THERE SOON ENOUGH..N GETTN THERE WASNT EASY

DBOY
11-14-08, 1:29 am
Screw keeping up...he passed me on reps the last leg day...I did 1500 for 2 sets of 15 but he did 2 sets of 20! If you haven't seen the sweep on D's quads, ahh this guy's got some genetics..


Nice leg session DBOY......405 for 15 at your BW is impressive........!!! Keep up the good work and keep Rage on his toes.......got to get him ready for 2010!


Really nice looking leg session, D. I find those leg extensions to be a killer.

RAGE..COME ON BROTHA STOP TRYN TO MAKE ME LOOK GOOOD WE ALL KNWW YOUR THE STRONGEST ON IN THE GROUP... :)
THE LEG EXTENSION ARE FUCKN KILLER I FILL LIKE IM DONE EIT THE WORKOUT AFTER THOSE BUT IM BARLEY GETTN STARTD, AND ILL KEEP RAGE ON HIS TOES...NO PROBLEM...LOL

DBOY
11-14-08, 1:49 am
Today I worked out Shoulders and biceps

Shoulders:
Miltiary Press
warm up with bar x 20
135 x 15
225 x 15 *2 sets
Seated Dumbell Presses
100 x 10 * 3 sets
drop set- 100 x 10
80 x 10
Standing Side lateral Raises
3 sets x 15 w/ 45lb dumbells

Rear Delts:
Reverse Fly
3 x 15 @ 40lbs
Drop set- 40 x 15
30 x 15

Biceps:
Chambered Bar Reverse Curls
3 x 15 @ 120lbs
Double Arm Dumbell Curls
2 x 15 @ 45lbs
Concentraited Preacher Curls (Single Arm)
3 x 20 @ 60lbs
Drop Set- 60 x 12
40 x 12

Firedrake
11-14-08, 2:03 am
Damn, bro -- that's a helluva lot of work! Good job!

InkdMuscle
11-15-08, 1:51 pm
Today I worked out Shoulders and biceps

Shoulders:
Miltiary Press
warm up with bar x 20
135 x 15
225 x 15 *2 sets
Seated Dumbell Presses
100 x 10 * 3 sets
drop set- 100 x 10
80 x 10
Standing Side lateral Raises
3 sets x 15 w/ 45lb dumbells

Rear Delts:
Reverse Fly
3 x 15 @ 40lbs
Drop set- 40 x 15
30 x 15

Biceps:
Chambered Bar Reverse Curls
3 x 15 @ 120lbs
Double Arm Dumbell Curls
2 x 15 @ 45lbs
Concentraited Preacher Curls (Single Arm)
3 x 20 @ 60lbs
Drop Set- 60 x 12
40 x 12

Shit u call that a work out. that looks like my warm up. haha J/K. Nice #'s DBoy alot of heavy weight. Keep up the kick ass work.

DBOY
11-17-08, 12:12 am
sorry it took so long for me to post fridays workout but here it is, we trained back, traps, and calfs

Back

t-bar rows
90 x 20 *warm up
180 x 20
270 x 15
315 x 10

lat pull downs
185 x 15 * 2 sets
close grip pull down
185 x 15 * 2 sets

Traps

standing barbell shrugs
225 x 25
405 x 35
405 x 50

Calfs

seated calf raises
140 x 35
210 x 30 * 4 sets

super set wit calf extensions
610 x 50 * 5 sets

Abs

floor crunches
3 x 50
lying leg raises
4 x 25
side crunches
3 x 50 * each side

* I do abs on monday,wednesday, and friday

DBOY
11-18-08, 1:53 am
today is the start of another week is the gym, we traind chest, tri's n forearms heres wat we did:

Chest

Bench Press

bar x 25 * warm up
135 x 20 * 2 sets
225 x 15
315 x 10 * 2 sets

Incline Press
135 x 15
225 x 12
225 x 15

Neck Press
135 x 30
185 x 15
super set/ triset:

dumbell flys
60 x 10 * 2 sets
dips(body weight)
10 * 2 sets

Tri's

behind the head extensions
55 x 20
75 x 15 * 2 sets

close grip bench
225 x 20
drop set
135 x 34

Forearms

reverse curls
155 x 20 * 3 sets
seated forearm curls
105 x 15 * 3 sets

Abs
floor crunches
3 x 50
leg raises
4 x 25
side crunches
3 x 50

DBOY
11-18-08, 1:56 am
feeln stronger today..dnt really want to move up in weight in the gym yet til i feel im ready to so maybe two more weeks working with the weight #'s im at now then ill move up and see how it feels, but as of right now ill feel pretty good where im at.

Rage
11-18-08, 3:06 pm
You've been doing a great job D...lets see how hard we can hit legs today...better yet..lets see if we can walk out of the gym..idk..might need a pallet jack..

Lunatic001
11-18-08, 3:15 pm
A Strong Mofo!

Firedrake
11-18-08, 3:28 pm
feeln stronger today..dnt really want to move up in weight in the gym yet til i feel im ready to so maybe two more weeks working with the weight #'s im at now then ill move up and see how it feels, but as of right now ill feel pretty good where im at.

Hmm . . . Rage has you training legs today, and based on what I saw Friday, I think you'll be killin' it shortly.

DBOY
11-19-08, 12:56 am
You've been doing a great job D...lets see how hard we can hit legs today...better yet..lets see if we can walk out of the gym..idk..might need a pallet jack..

Thanx RAGE....damn we killd legs today ...good workout brotha....another day in the books

DBOY
11-19-08, 1:07 am
today we trained legs...heres wat we did


Quads

leg extensions
70 x 50
105 x 40
140 x 30

leg press
700 x 20 * warm up
970 x 20
1500 x 15
1500 x 20

squat
315 x 15
405 x 15
315 x 20 (bout 1 inch away from being parallel)

* i have decided to stay wit 315 til i can get a clean 15 reps(parallel) out for 2 sets then ill move up to 405, cuz i was only doing bout half way to being parallel wit 405....my goal is to get a clean 15 reps wit 305(parallel) by jan...


Hams

lying leg curls
35 x 15 *warm up
70 x 15 *2 sets
drop set
35 x 20 last set

single leg curls (reverse)
70 x 12 * 3 sets
dropset
35 x 20 last set

stiff leg deadlifts
135 x 20
225 x 15 * 2 sets

Factory
11-19-08, 11:22 am
Hey man, I probably don't even have to say it, but phenomenal leg day. Seems like you don't do anything if it's not 15+ reps, any reasoning behind it, other than it's the way you like doing things? My bad for askin, just trying to learn from a bigger, stronger guy haha.

Rage
11-19-08, 5:00 pm
Your doing a bit better than half way on that 405 but it's a good idea to lay a solid foundation before throwing more plates on...Great leg day D..

DBOY
11-20-08, 1:04 am
Hey man, I probably don't even have to say it, but phenomenal leg day. Seems like you don't do anything if it's not 15+ reps, any reasoning behind it, other than it's the way you like doing things? My bad for askin, just trying to learn from a bigger, stronger guy haha.

thanx brotha, i guess i just got use to doing it like that since i startd working wit RAGE....and now i feel more of a workout wen i do it that way, more of a burn.....ive been able to get stronger do 10-15+ reps puutn on more size and stay pretty much at the same weight.

DBOY
11-20-08, 1:07 am
Your doing a bit better than half way on that 405 but it's a good idea to lay a solid foundation before throwing more plates on...Great leg day D..

just learn'n from the...how can i say...older more knowledgeable, experienced lifter bro...n my legs are just a bit sore today but i like it wen they are cuz then i knw i put in the work....

DBOY
11-21-08, 1:21 am
today we killd shoulders and bi's:


Shoulders

military press(smith machine)
bar x 25 *warm up
135 x 20
225 x 10
225 x 12

seat'd DB's press
100 x 10 *2 sets

seated side lateral raises
super set'd with front and reverse lat raises
2 x 12 *35 lb DB

Bi's

cambered bar reverse curls
95 x 20
140 x 20
160 x 18

preacher curls
85 x 12 *warm up
115 x 10
115 x 15

Forearms

reverse preacher curls
85 x 10
85 x 15

reverse forearm curls
155 x 20 * 3 sets

DBOY
11-21-08, 2:09 am
Screw keeping up...he passed me on reps the last leg day...I did 1500 for 2 sets of 15 but he did 2 sets of 20! If you haven't seen the sweep on D's quads, ahh this guy's got some genetics..


THE FAMOUS QUADS RAGE KEEPS TALKING ABOUT:
http://i50.photobucket.com/albums/f318/lmascarella/Image023.jpg

Lunatic001
11-21-08, 12:19 pm
Damn bro nice quads!!!! they have stage all over them! lol....keep up the good work!

DBOY
11-22-08, 1:16 am
today was a sick ass Back, Trap and calf workout, heres the numbers:

Back

bent over rows (barbell)
135 x 20 * warm up
225 x 12
225 x 15

partial deadlifts
315 x 10 * warm up
405 x 15 * 2 sets
super set w/ close grip chin ups
2 sets x 15

Traps

barbell shrugs
315 x 20 * warm up
405 x 35
495 x 25

Calfs

seated calf raises
140 x 50 * warm up
210 x 25 * 3 sets
super set w/calf extensions
610 x 40 * 3 set

Abs

floor crunches
3 x 50
lying leg raises
4 x 25
side crunches
3 x 50 * each side


** 495 is the most ive tried so far on shrugs, felt pretty good doing them so ima stick wit it for a few weeks.

Firedrake
11-22-08, 3:13 pm
You just keep getting bigger and stronger! Amazing work! (Yeah, I know that's what we're SUPPOSED to be doing, but you're a huge example)

Factory
11-22-08, 10:36 pm
today was a sick ass Back, Trap and calf workout

Haha, that's an understatement... REDICULOUS w.o. bro

DBOY
11-23-08, 3:16 am
You just keep getting bigger and stronger! Amazing work! (Yeah, I know that's what we're SUPPOSED to be doing, but you're a huge example)

thanx brotha.....really means alot

Lunatic001
11-24-08, 11:56 am
Nice sessions in here bro....you only get stronger and stronger bro....keep up the good work!

DBOY
11-25-08, 12:17 am
today we decided to switch it up a lil we trained bi's and tri's


Tri's

close grip bench
bar x 25 * warm up
225 x 15
315 x 10 * 2 sets

over the head extensions
75 x 15
95 x 15 * 2 sets

lying tricep extensions
35lb D.B x 10 * each arm
2nd set x 15

Bi's

21's w/eazy curl bar
65lbs *warm up
105lbs * 2 sets

seated concentrated curls
35 D.B x 10 * 2 sets

hammer curls
80 D.B x 20
100 D.B x 20

Forearms

forearm curls
155 x 20 * 3 sets

seated reverse forearm curls
105 x 15 * 3 sets

Calfs

calf raises
140 x 35
210 x 20 * 3 sets
super set w/ calf extensions
700 x 35 * 4 sets

Abs

floor crunches
3 x 50
lying leg raises
4 x 25
side crunches
3 x 50 * each side

Lunatic001
11-25-08, 12:13 pm
Damn 21's, those are brutal...nice session bro!

DBOY
11-26-08, 12:48 am
Damn another leg day..well i talk'd wit RAGE and he wants me to stay @225lbs on squat til i can get 15-20 reps parallel than i can move up....im ok wit that cuz that stills gets the job done and that a long as way to come back up, so ill work wit that for 2-3 weeks and see if i can move up. i was workn wit 405lbs but was only goin bout half way or lil more than hallf way to being parallel.

Quads

leg extensions
105 x 50
140 x 40
175 x 30

leg press
790 x 20 * warm up
1110 x 20
1530 x 20 * 2 sets

squats
225 x 15
225 x 17
225 x15 * all 3 sets were good, clean form n PARALLEL!!!!

Hams


reverse leg curl
75 x 12 * 3 sets

standing single reverse leg curl
50 x 15 * warm up
65 x 15 2 sets

sifusteve
11-27-08, 3:39 pm
Those parallel squats looked real good...keep up the hard work bro!

DBOY
11-28-08, 1:24 am
wednesday is usually rest day but we workout and took thanksgiving off...we trained chest and traps

Chest

bench
bar x 35 * warm up
135 x 25 * 2 sets
225 x 15
315 x 10 * 2 sets

incline press
135 x 15 * warm up
225 x 12
275 x 8

decline press
80 D.B x 15 *2 sets
superset w/flat bench flys
60 D.B x 12 * 2 sets
dips
bodyweight til failure * 2 sets

Traps


barbell shrugs
315 x 25 * warm up
405 x 40
495 x 30

Abs

floor crunches
3 x 50
lying leg raises
4 x 25
side crunches
3 x 50 * each side

sifusteve
11-29-08, 3:46 am
The changes in the last couple of months are fantastic!
You are getting lean/huge bro...keep up the hard work!

Firedrake
11-29-08, 6:51 pm
Good lookin' work, Danny -- your transformation is an inspiration to me. Knowing what you've done in the last months is seriously cool!

Just remember, I'm right behind you, and gaining!

InkdMuscle
12-01-08, 12:42 pm
THE FAMOUS QUADS RAGE KEEPS TALKING ABOUT:
http://i50.photobucket.com/albums/f318/lmascarella/Image023.jpg

FUCK DBOY. When i grow up i want quads like that.

AZN-BEEF
12-01-08, 6:57 pm
very strong numbers! keep it up!

Rage
12-01-08, 9:21 pm
Some serious training we've been doing....

sifusteve
12-01-08, 9:33 pm
THE FAMOUS QUADS RAGE KEEPS TALKING ABOUT:
http://i50.photobucket.com/albums/f318/lmascarella/Image023.jpg

Now everyone knows why I train legs at Universal west every chance I get!
Theses brothers know how to pack a leg sled:)

DBOY
12-02-08, 3:03 am
The changes in the last couple of months are fantastic!
You are getting lean/huge bro...keep up the hard work!
thanx brotha im just tryn to keep up wit you n rage....

Good lookin' work, Danny -- your transformation is an inspiration to me. Knowing what you've done in the last months is seriously cool!

Just remember, I'm right behind you, and gaining!
thanx bro im touched, now i gotta watch out for you...lol

FUCK DBOY. When i grow up i want quads like that.

lol....thats nothing bro those are just baby quads...

DBOY
12-02-08, 3:09 am
sorry brotha but here was fridays workout....got a lil busy and dnt have time to get on. We trained back and shoulders


Back

t-bar rows
90x 15 * warm up
135 x 15
225 x 10
270 x 10

lat pull downs
180 x 15 * 3 sets

close grips pull downs
180 x 15 * 3 sets

Shoulders

military press
135 x 20 * warm up
225 x 12 * 2 sets

seated lateral raises
35 D.B x 12 * 2 sets

super set w/ front lateral raises and rear delts
35 D.B x 12 * 2 sets

*Abs

DBOY
12-02-08, 3:18 am
today we trained Bi's and Tri's:

Tri's

behind the head extensions

55 x 20 * warm up
75 x 15
95 x 15 * 2 sets

close grip bench
135 x 20 * warm up
315 x 10
drop set
225 x 15
135 x 25

skull crushers
65 x 20
85 x 15 * 2 sets
* last set burn out

Bi's

standing alternate curls
35 DB x 20 * warm up
45 DB x 20 * 2 sets

preacher curls
85 x 15
135 x 12

back bi curls
45 DB 12 * 2 sets

Forearms

reverse wrist curls
155 x 20 * 3 sets

wrist curls
105 x 15 * 3 sets

Calfs


seated calf raises
140 x 35 * warm up
210 x 30
210 x 50
210 x 45


calf extensions
970 x 25
700 x 40
790 x 40 * 2 sets

* Abs

Factory
12-02-08, 9:09 am
Great work brother, you guys really know how to smash the weights...

Rage
12-02-08, 2:27 pm
My arms were rocked yesterday...

Firedrake
12-02-08, 9:27 pm
sorry brotha but here was fridays workout....got a lil busy and dnt have time to get on. We trained back and shoulders

What? You mean you actually work for a living over there?!?!



Back

t-bar rows
90x 15 * warm up
135 x 15
225 x 10
270 x 10

lat pull downs
180 x 15 * 3 sets

close grips pull downs
180 x 15 * 3 sets

Shoulders

military press
135 x 20 * warm up
225 x 12 * 2 sets

seated lateral raises
35 D.B x 12 * 2 sets

super set w/ front lateral raises and rear delts
35 D.B x 12 * 2 sets

*Abs

Nice looking work, bro!

DBOY
12-03-08, 1:40 am
Oh man ,gotta love that feeln wen you can barley walk after doing a leg session...well at least i do:


Quads

leg extensions
105 x 50
140 x 40
175 x 30

squats
135 x 20 * warm up
225 x 15
225 x 16
225 x 14
* ALL SETS WERE PARALLEL*

Leg press
700 x 20 * warm up
970 x 25
1320 x 15 * 2 sets

Hams

reverse leg curls
70 x 12 * warm up
80 x 12 * 2 sets

single leg curls
70 x 12 * 3 sets

weight as of this morning is 202lbs
not doing really heavy weight on squat just yet want to get the form down right and being parallel for a clean 12-15reps for three workn sets then ill go up, gana stay wit the weight im working wit now til my body tell me it time to move up!

Firedrake
12-03-08, 2:03 am
"baby" quads, he says, and then turns in numbers like that.

Nice work, bro!

sifusteve
12-03-08, 2:04 am
Oh man ,gotta love that feeln wen you can barley walk after doing a leg session...well at least i do:


Quads

leg extensions
105 x 50
140 x 40
175 x 30

squats
135 x 20 * warm up
225 x 15
225 x 16
225 x 14
* ALL SETS WERE PARALLEL*

Leg press
700 x 20 * warm up
970 x 25
1320 x 15 * 2 sets

Hams

reverse leg curls
70 x 12 * warm up
80 x 12 * 2 sets

single leg curls
70 x 12 * 3 sets

weight as of this morning is 202lbs
not doing really heavy weight on squat just yet want to get the form down right and being parallel for a clean 12-15reps for three workn sets then ill go up, gana stay wit the weight im working wit now til my body tell me it time to move up!

Another solid leg day at universal west...sorry I missed training...my boss says I have to work if I want to get payed...go figure:):)

InkdMuscle
12-03-08, 12:06 pm
Man i want quads like DBOY. i wanna i wanna b like Danny. lol

DBOY
12-05-08, 1:33 am
Another solid leg day at universal west...sorry I missed training...my boss says I have to work if I want to get payed...go figure:):)

lol...so does mine except from 2:00pm- 3:30.... ;)

DBOY
12-05-08, 1:34 am
Man i want quads like DBOY. i wanna i wanna b like Danny. lol

haha.... thats a good one

DBOY
12-05-08, 1:42 am
today we trained chest and traps

Chest

bench
bar x 20 * warm up
135 x 20 * 2 sets
225 x 12
315 x 10 * 2 sets

military press
225 x 12
225 x 10


D.B flys
60 DB x 15 * 2 sets

D.B press
60 DB x 15 * warm up
80 DB x 12 * 2 sets

decline D.B press
80 DB x 12 * 2 sets

Traps

barbell shrugs
225 x 30 * warm up
495 x 25
495 x 35

cambered bar up right rows
65 x 15 * warm up
105 x 12 * 2 sets

Forearms

reverse wrist curls
185 x 15 * 3 sets

wrist curls
95 x 15 * 3 sets


* didnt feel to strong today in the gym, was a lil tired but still pushed through the workout.

Lunatic001
12-05-08, 12:43 pm
didn't feel stong my ass! Strong session, keep up the good work bro! Make sure Rage doesn't slack off a bit!

DBOY
12-06-08, 2:51 pm
friday already, another day in the office. Time to get BIG!!!!

Back

D.B rows
80 x 15 * warm up
120 x 12 * 2 sets

partial deadlifts
225 x 20 * warm up
405 x 15 * 2 sets
super set w/
close grip pull ups
25 x * 2 sets
* also kwn as 30/20's

straight arm pull downs
55 x 15
75 x 12
55 x 15

Shoulders


military press
bar x 20 * warm up
135 x 15
185 x 10 * 2 sets

D.B press
80 DB x 10 * 2 sets
superset w/
rear delt flys
35 DB x 15
45 DB x 15

seated side lateral raises
35 DB x 10 * 2 sets
triset w/
front lateral raises
35 DB x 10 * 2 sets
rear delt flyes
35 DB x 10 * 2 sets


* ABS

DBOY
12-06-08, 2:53 pm
didn't feel stong my ass! Strong session, keep up the good work bro! Make sure Rage doesn't slack off a bit!

thanx brotha , n i keep RAGE moving he doesnt have time to be a slacker!!!!

DBOY
12-10-08, 1:38 am
Bis and tri on monday:

Tri's

close grip bench
bar x 35 *warm up
135 x 20
225 x 15
225 x 25

behind the head extensions
55 x20 *warm up
75 x 15
85 x 15

over head extensions
100Db x 15
120 Db x 20 * 2 sets

Bi's

alternating DB curls
45 Db x 20
60Db x 20 * 2 sets

preacher curls
105 x 15
145 x 12

concentrated DB curls
60 Db x 12 * 2 sets
* 1 sets negatives

Forearms

reverse wrist curls
bar x 35 * warm up
65 x 35 * 2 sets
superset w/
wrist curls
bar x 35 * warm up
65 x 35 * 2 sets

Calfs

seated calf raises
140 x 50
210 x 35 * 2 sets
superset w/
calf extensions
700 x 40 * 3 sets

* Abs

Lunatic001
12-10-08, 2:15 pm
Oh damn bro! your workouts are insane...make mine look like a joke....keep training hard and smart!

DBOY
12-12-08, 2:10 am
Oh damn bro! your workouts are insane...make mine look like a joke....keep training hard and smart!

thanx brotha im just tryn to keep up wit the big boys...

DBOY
12-12-08, 2:17 am
did quads and hams(legs) on wednesday...

Quads

leg extensions
105 x 50
140 x 40
175 x 30

leg press
700 x 25 * warm up
970 x 20
1320 x 20 * 2 sets

squats
225 x 15 * 3 sets

hack squats
250 x 15
340 x 15 * 2sets

Hams

reverse leg curl
70 x 15
80 x 12 * 2 sets

single leg curls
70 x 12 * 3 sets


* ABS

DBOY
12-12-08, 2:26 am
Today we trained chest and traps...sore as fuck already...


Chest

bench
bar x 35 * warm up
135 x 20 * 2 sets
225 x 12
315 x 10 * 2 sets

incline bench

135 x 15 * warm up
225 x 12 * 2 sets


D.B press
100 DB x 12 * 2 sets

Traps

shrugs
225 x 30 * warm up
405 x 30
505 x 35

was able to go up on shrugs this week..gana try more nextweek and see wat happens

DBOY
12-13-08, 1:12 am
back and shoulders today


Back

bentover rows
135 x 15 * warm up
225 x 12 * 2 set
315 x 8

30 / 20's
405 x 20 * 2 sets
superset w/
close grip pull ups
30 x 2 sets

Shoulder

military press(smith rack)
135 x 25
225 x 12 * 2 sets

D.B press
80 DB x 12 * 2 sets

side lateral raises(cable)
45 x 12 * 2 sets
superset w/ rear delt flyes(cable)
45 x 12 * 2 sets
drop set
20 x 12

sifusteve
12-14-08, 11:44 am
Today we trained chest and traps...sore as fuck already...

was able to go up on shrugs this week..gana try more nextweek and see wat happens

Thats what you get when you "school" the old guys.

Firedrake
12-14-08, 4:47 pm
Really nice, D., You're building some serious shoulders there. I wish I'd had a job like yours when _I_ was 23 . . .

DBOY
12-15-08, 1:59 am
Thats what you get when you "school" the old guys.
school them, shit im barley keepn up.

Really nice, D., You're building some serious shoulders there. I wish I'd had a job like yours when _I_ was 23 . . .

thanx brotha, hey i just happpened to walk in one day

DBOY
12-16-08, 1:27 am
today i went wit chest and bi's

Chest

bench
135 x 25 * warm up
135 x 20
225 x15
315 x 10 * 2 sets

incline bench
135 x 15
225 x 12 * 2 sets

DB press
85 db x 15
105 db x 12 * 2 sets
superset w/
cable cross overs
100 x 20 * 3 sets

Bi's

standing alternating curls
35 DB x 20
45 Db x 20 * 2 sets

preacher curls
80 x 15
120x 12
120 x 20

concentrated cable curls

40 x 20
60 x 15
80 x 15 * 2 sets
drop set
60 x burn out
* ABS

Lunatic001
12-16-08, 12:19 pm
Freak! and mr. volume bro!....good stuff man...keep training hard bro!

Rage
12-16-08, 9:48 pm
Wait till you hear this guys update from legs today...fuck..even 46 and 2 puked after the first set of heavies on squats...

sifusteve
12-17-08, 10:28 am
Wait till you hear this guys update from legs today...fuck..even 46 and 2 puked after the first set of heavies on squats...

O call me lame..I have no idea what that really means! 46 and 2?

InkdMuscle
12-17-08, 5:31 pm
today i went wit chest and bi's

Chest

bench
135 x 25 * warm up
135 x 20
225 x15
315 x 10 * 2 sets

incline bench
135 x 15
225 x 12 * 2 sets

DB press
85 db x 15
105 db x 12 * 2 sets
superset w/
cable cross overs
100 x 20 * 3 sets

Bi's

standing alternating curls
35 DB x 20
45 Db x 20 * 2 sets

preacher curls
80 x 15
120x 12
120 x 20

concentrated cable curls

40 x 20
60 x 15
80 x 15 * 2 sets
drop set
60 x burn out
* ABS

Nice workout brotha. We gotta hit chest together one time.

DBOY
12-18-08, 1:02 am
Wait till you hear this guys update from legs today...fuck..even 46 and 2 puked after the first set of heavies on squats...

?...i didnt puke brotha that was BIG RUS, im fuckn sore ill tell you that!!!

DBOY
12-18-08, 1:08 am
legs....damn another beatn can barley walk out the gym...FUCK!!!

Quads

leg extension
105 x 50
140 x 40
175 x 30

leg press
700 x 25 * warm up
970 x 20
1320 x 20
1320 x 25

squat
225 x 20 * 2 sets
135 burn out

Hams
reverse leg curls
70 x 12 * 2 sets

single leg curls
55 x 12 * 2 sets

calfs

seated calf raises
140 x 50
210 x 30 * 2 sets
drop set
140 x 50

calf extensions
610 x 40 * 3 sets


did two sets on squat clean form and PARALLEL, so next week im going uo to 315lbs....time to move up...YEA BOY!!!!!

sifusteve
12-18-08, 9:34 am
legs....damn another beatn can barley walk out the gym...FUCK!!!


did two sets on squat clean form and PARALLEL, so next week im going uo to 315lbs....time to move up...YEA BOY!!!!!

Way to go big-D

AZN-BEEF
12-19-08, 3:22 am
big numbers! no wonder your growing!

Firedrake
12-19-08, 3:30 am
Sweet leg day! No wonder your thighs are ballooning! That's awesome!

Excellent work with the form on squats, too -- you're really killing 'em!

DBOY
12-20-08, 12:27 am
Way to go big-D
thanx bro...im tryn

big numbers! no wonder your growing!
thanx brotha!!!

Sweet leg day! No wonder your thighs are ballooning! That's awesome!

Excellent work with the form on squats, too -- you're really killing 'em!

lol....yea they hurt soooo goood lol

DBOY
12-20-08, 12:41 am
heres wat i did on thursday...sorry i didnt have time to post yesterday....had to play wit my boys 3 n 2 yrs old... :)
Shoulders n Tri's

Shoulders

military press(smith rack)
bar x 30 * warm up
135 x 15
225 x 10 * 2 sets

DB press
80 x 10 * 2 sets
60 x 12

side lateral raises(cable)
30 x 12
50 x 10
20 x failure
superset w/
rear delt flys
30 x 12
50 x 10
20 x failure


Tri's

over the head rope extensions
50 x 20 * warm up
70 x 15
90 x 10

behind the head DB extension
120DB x 15 * 2 sets
superset w/
cable push downs
80 x 12 * 2 sets

kick backs
20 x 12 * 2 sets

DBOY
12-20-08, 12:48 am
Here is todays workout, trained back and traps....

Back

DB rows
80 DB x 15 * warm up
120 DB x 12 * 2 sets

lat pull downs
180 x 15 * 2 sets

close grip pull downs
180 x 15 * 2 sets
100 x 20

pull ups

2 sets x failure


Traps

shrugs(straight bar)
225 x 30 * warm up
405 x 30
585 x 15 * 2 sets

* ABS

* 585lbs on shrugs today 15 reps, 2 sets YEA BOY!!!! was heavy as SHIT but did as many as i could.

Firedrake
12-20-08, 12:55 am
Y'know, I just looked at the beginning of your journey, and realized my weight and bodyfat are where you were in April! Does that mean I'll have wheels like yours in eight months?

sifusteve
12-20-08, 11:41 am
Here is todays workout, trained back and traps....

Back

DB rows
80 DB x 15 * warm up
120 DB x 12 * 2 sets

lat pull downs
180 x 15 * 2 sets

close grip pull downs
180 x 15 * 2 sets
100 x 20

pull ups

2 sets x failure


Traps

shrugs(straight bar)
225 x 30 * warm up
405 x 30
585 x 15 * 2 sets

* ABS

* 585lbs on shrugs today 15 reps, 2 sets YEA BOY!!!! was heavy as SHIT but did as many as i could.

How could I have forgoten that we did pull-ups?
If you could call what I did a pull-up that is :)
Brutal bro, just plain brutal!!!

DBOY
12-23-08, 11:23 pm
monday we trained chest and bi's, here is the routine:

Chest

bench
bar x 30 * warm up
135 x 20 * 2 sets
225 x 12
315 x 8 * 2 sets

incline bench ( smith rack)
135 x 15 * warm up
225 x 12
245 x 8

decline DB press
100 DB x 10 * 2 sets

Bi's

straight bar curls
85 x 12
105 x 10 * 2 sets

concentrated DB curls
35 DB x 10 * 2 sets

preacher curls( straight bar)
85 x 12
95 x 12

* ABS

DBOY
12-23-08, 11:28 pm
today was another painful leg day..

Quads

leg extension
105 x 50
140 x 40
175 x 30

leg press
700 x 25 * warm up
970 x 20
1320 x 20 * 2 sets

squats
225 x 12 * warm up
315 x 10 * 2 sets

Hams

reverse leg curls
35 x 15 * warm up
70 x 12 * 2 sets

single leg curls
55 x 12 * 3 sets

went up in weight on squat today......damn my legs are gana hurt tomorrow!!!!
weight: 201lbs

sifusteve
12-24-08, 12:32 pm
today was another painful leg day..


went up in weight on squat today......damn my legs are gana hurt tomorrow!!!!
weight: 201lbs

Solid workout yesterday.
looks like you are going to be "the one to beat" very soon!

InkdMuscle
12-24-08, 7:16 pm
today was another painful leg day..

Quads

leg extension
105 x 50
140 x 40
175 x 30

leg press
700 x 25 * warm up
970 x 20
1320 x 20 * 2 sets

squats
225 x 12 * warm up
315 x 10 * 2 sets

Hams

reverse leg curls
35 x 15 * warm up
70 x 12 * 2 sets

single leg curls
55 x 12 * 3 sets

went up in weight on squat today......damn my legs are gana hurt tomorrow!!!!
weight: 201lbs


Good Shit DBOY. my legs hurt just looking at these numbers.

DBOY
12-27-08, 1:23 am
Solid workout yesterday.
looks like you are going to be "the one to beat" very soon!


Good Shit DBOY. my legs hurt just looking at these numbers.

thanx brothas...

DBOY
12-27-08, 1:30 am
today was just a lil catch up/touch up cuz of the hoildays:


close grip bench
bar x 30 * warm up
135 x 20
225 x 15 * 2 sets
225 x 22
dropset
135 x 38

military press(smith rack)
bar x 25 * warm up
135 x 20
225 x 10 * 2 sets

deadlifts
135 x 15 * warm up
225 x 15
315 x 8


Shrugs
225 x 30 * warm up
405 x 30
585 x 15
585 x 23 (PR)

calfs

calf raises
140 x 50
210 x 30 * 2 sets

calf extensions
610 x 40 * 3 sets


* ABS

Factory
12-27-08, 1:30 pm
killer workout, your close grip is insane...

pedraza
12-27-08, 1:47 pm
DBOY your workouts are are looking solid. im going to seriously keep my eye on your threads.

DBOY
12-28-08, 1:23 am
killer workout, your close grip is insane...

gotta get those BIG triceps brotha...

DBOY
12-28-08, 1:25 am
DBOY your workouts are are looking solid. im going to seriously keep my eye on your threads.

thanx brotha...

sifusteve
12-28-08, 1:39 pm
gotta get those BIG triceps brotha...

What do you mean "get"?
Who the heck is your roll model...he must be a freak.

Factory
12-28-08, 3:11 pm
gotta get those BIG triceps brotha...

Haha, that's what I need... mine are more like garden snakes than pythons... I'm thinking about become a beach boy lifter... cause my legs and back are growing 10x faster than my chest and arms... I just want the huge pipes. I need to take a page out of your book with the close grip..

Lunatic001
12-29-08, 1:47 pm
Looking good bro! hope you had a good Xmas and enjoy the new year bro!

Firedrake
12-29-08, 5:49 pm
After what your progress has been over the last year, I can't WAIT to see what you do with 2009!

sifusteve
01-01-09, 4:04 pm
Happy new year D.

Factory
01-01-09, 5:02 pm
It's 2009, how much you weighing these days?

DBOY
01-02-09, 2:47 am
It's 2009, how much you weighing these days?

last time i check'd, sometime last week was 201lbs

DBOY
01-02-09, 3:28 am
monday was chest and bi's...sorry so late on the post brothas...


Chest

bench
bar x 30 * warm up
135 x 20 * 2 sets
315 x 8 * 2 sets

incline DB press
80 DB x 12
100 BD x 12 * 2 sets

DB flys
60 DB x 10 * 3 sets

decline DB press
80 DB x 10 * 3 sets

Bi's

smith rack drag curls
bar x 20 * warm up
95 x 15
115 x 12 * 2 sets

standing alternate curls
35 DB x 20 * 2 sets

preacher curls(cambered bar)
85 x 15
135 x 12 * 2 sets

concentrated DB curls
35 DB x 10 * 3 sets

DBOY
01-02-09, 3:35 am
tuesday was leg day.....

Quads

leg extensions
105 x 50
140 x 40
175 x 30

leg press
790 x 25 * warm up
970 x 20
1530 x 20 * 2 sets............

now heres the bad news, after i finishd the last set i got up from the leg press and felt pain in both of my knee caps....the right one more than the left. tried to do a set of squats wit 135lbs and couldnt get one fuckn rep in, too much pain!!! Today is thursday jan 1st n i can squat but there is still pain, so im gana set up an appt. wit my doc and see wat the damages are....hopefully nothing really bad.....ill post it once i find out.

Factory
01-02-09, 8:23 am
tuesday was leg day.....

Quads

leg extensions
105 x 50
140 x 40
175 x 30

leg press
790 x 25 * warm up
970 x 20
1530 x 20 * 2 sets............

now heres the bad news, after i finishd the last set i got up from the leg press and felt pain in both of my knee caps....the right one more than the left. tried to do a set of squats wit 135lbs and couldnt get one fuckn rep in, too much pain!!! Today is thursday jan 1st n i can squat but there is still pain, so im gana set up an appt. wit my doc and see wat the damages are....hopefully nothing really bad.....ill post it once i find out.

That sucks man, I hope everything's good, and it turns out to be nothing major...
lemme ask you one question though, do you wear knee wraps?

sifusteve
01-02-09, 8:59 am
now heres the bad news, after i finishd the last set i got up from the leg press and felt pain in both of my knee caps....the right one more than the left. tried to do a set of squats wit 135lbs and couldnt get one fuckn rep in, too much pain!!! Today is thursday jan 1st n i can squat but there is still pain, so im gana set up an appt. wit my doc and see wat the damages are....hopefully nothing really bad.....ill post it once i find out.

You been icen your knee three (min) times a day? how is it/them?

DBOY
01-03-09, 9:39 pm
That sucks man, I hope everything's good, and it turns out to be nothing major...
lemme ask you one question though, do you wear knee wraps?
yea i wrap them after my warm up set.

You been icen your knee three (min) times a day? how is it/them?

wen i remember to gramps, feeling a lil better just feels tight now wen i squat down...im go ice them right now as a matter of fact.

DBOY
01-06-09, 12:53 am
today the start of a new year.....time start it out right..Chest and Bi's today

Chest

DB press
45 DB x 15 * warm up
80 DB x 15
100 DB x 12 * 2 sets

incline bench(smith)
135 x 15 *warm up
225 x 15 * 2 sets

DB flys
60 DB X 12 * 3 sets

decline DB press
100 DB x 10 * 2 set

Bi's

cambered bar curls
65 x 15 * warm up
85 X 10
105 x 10 * 2 sets

concentrated DB curls
35 DB x 10 * 3 sets

cambered bar reverse curls
90 x 25
130 x 15
150 x 12

Calfs

calf raises
140 x 50
210 x 30 * 2 sets

calf extensions
790 x 30 * 3 sets

* ABS

weight as of 3:30pm 202lbs

InkdMuscle
01-06-09, 1:08 am
today the start of a new year.....time start it out right..Chest and Bi's today

Chest

DB press
45 DB x 15 * warm up
80 DB x 15
100 DB x 12 * 2 sets

incline bench(smith)
135 x 15 *warm up
225 x 15 * 2 sets

DB flys
60 DB X 12 * 3 sets

decline DB press
100 DB x 10 * 2 set

Bi's

cambered bar curls
65 x 15 * warm up
85 X 10
105 x 10 * 2 sets

concentrated DB curls
35 DB x 10 * 3 sets

cambered bar reverse curls
90 x 25
130 x 15
150 x 12

Calfs

calf raises
140 x 50
210 x 30 * 2 sets

calf extensions
790 x 30 * 3 sets

* ABS

weight as of 3:30pm 202lbs

Keep rock'n it D. your work outs are looking very solid. You are gonna pack on serious size bro.

Lunatic001
01-06-09, 12:27 pm
D your number get stronger and stronger.....can't wait to train with you at the next ABC...keep up the good work!

pedraza
01-06-09, 7:25 pm
awsome workout bro, looking strong

sifusteve
01-07-09, 2:05 am
Yea YEa YEA!

DBOY
01-08-09, 10:03 pm
this weeks been a lil mixed up cuz ima lettn my knees rest up one more week, so here was tuesdays workout:

Tri's

close grip bench
bar x 30 * warm up
135 x 25 * 2 sets
225 x 15
245 x 10 * 2 sets ( PR)

behind the head DB extensions
120 DB x 20
120 DB x 15

cable press downs
75 x 15
100 x 12 * 2 sets

forearms

wrist curls
135 x 25
155 x 20
175 x 15

Hams

reverse legs curls (singles)
45 x 20
55 x 20 * 2 sets
65 x 20

Firedrake
01-08-09, 10:05 pm
Looks good from here, D! You're kickin' ass!

DBOY
01-08-09, 10:07 pm
shoulder, traps n rear delt today

Traps

shrugs
225 x 25 * warm up * 2 sets
315 x 25
405 x 20
585 x 30 (PR)
585 x 40 (PR)

Shoulders

military press (smith)
bar x 25 * warm up
135 x 15
225 x 12
225 x 15

DB press
80 DB x 10 * 2 sets

side lateral raises(singles)
35 DB x 12 * 3 sets

rear delt flyes
35 DB x 10 * 2 sets

* ABS

DBOY
01-08-09, 10:09 pm
Looks good from here, D! You're kickin' ass!
thanx gramps..


Yea YEa YEA!
lol....


awsome workout bro, looking strong
than brotha


Keep rock'n it D. your work outs are looking very solid. You are gonna pack on serious size bro.
thanx bro...thats wa im hoping to do.

DBOY
01-08-09, 10:10 pm
awsome workout bro, looking strong

thanx brotha

DBOY
01-13-09, 2:52 am
Leg Day.....quads and hams


leg extensions
70 x 50
105 x 40
140 x 30

squats
135 x 20
225 x 12 * 2 sets
315 x 11 * 2 set

leg press
340 x 20 * warm up
520 x 30 * 2 sets
970 x 20 * 2 sets

leg curls(reverse)
60 x 12 * 3 sets

and some crazy hamstring workout rage showd me bu tdnt knw wat its calld but it workd cuz theyre sore..



went light today. was off of leg work for 2 weeks cuz of my knee injuries, knees felt pretty good today while doing leg press. doc appt is on the 19th so well see wat he says.

Rage
01-13-09, 11:17 am
Leg Day.....quads and hams


leg extensions
70 x 50
105 x 40
140 x 30

squats
135 x 20
225 x 12 * 2 sets
315 x 11 * 2 set

leg press
340 x 20 * warm up
520 x 30 * 2 sets
970 x 20 * 2 sets

leg curls(reverse)
60 x 12 * 3 sets

and some crazy hamstring workout rage showd me bu tdnt knw wat its calld but it workd cuz theyre sore..



went light today. was off of leg work for 2 weeks cuz of my knee injuries, knees felt pretty good today while doing leg press. doc appt is on the 19th so well see wat he says.

You felt good...your healthy..so we killed it..

sifusteve
01-13-09, 4:08 pm
What would we do without the medical profession?
pay money to find out that what we did to get hurt...hurt and what wen did to get better was correct.

Firedrake
01-13-09, 6:20 pm
Good lookin' leg day, D! Good luck with the knee. I know sometimes I look at a doctor when they give me a diagnosis and say "Well, DUH! Now, what do I DO about it?" That happened when I tore my bicep, and again when I broke my ankle. After four hours of tests and x-rays, they came back and told me what I told them when I walked in.

You're doing the wise thing, though, in keeping an eye on it.

sifusteve
01-13-09, 11:26 pm
Hey guys...soon the D in DBOY is going to stand for "DADDY"!

Being that she is a she...are we ging to call you DGIRL?
Short for Daddys little girl! LOL
good workout todat brother...Thanks for the spots!

pedraza
01-13-09, 11:29 pm
nice wheelz day, hope the knee gets better

DBOY
01-15-09, 3:31 am
You felt good...your healthy..so we killed it..
yea boy!!!!


What would we do without the medical profession?
pay money to find out that what we did to get hurt...hurt and what wen did to get better was correct.
i knw bro...just want to make sure its nothing serious


Good lookin' leg day, D! Good luck with the knee. I know sometimes I look at a doctor when they give me a diagnosis and say "Well, DUH! Now, what do I DO about it?" That happened when I tore my bicep, and again when I broke my ankle. After four hours of tests and x-rays, they came back and told me what I told them when I walked in.

You're doing the wise thing, though, in keeping an eye on it.
well we'll see wat dumb shit they have to say .


Hey guys...soon the D in DBOY is going to stand for "DADDY"!

Being that she is a she...are we ging to call you DGIRL?
Short for Daddys little girl! LOL
good workout todat brother...Thanks for the spots!
lol...damn right shes gana be daddy lil girl :)


nice wheelz day, hope the knee gets better

tnx brotha....its feels good now, just hope it stay like that.

DBOY
01-15-09, 3:37 am
Tuesday was chest and bi's

Chest

DB press
80 DB x 12 * 2 sets
100 DB x 10
100 DB x 15

incline press(smith)
135 x 15 * wam up
225 x 10 * 2 sets

DB flys
60 DB x 12 * 2 sets

decline press
80 DB x 15 * 2 sets

BI's
standing alternating DB curls
35 DB x 20
45 DB x 20 * 2 sets

cambered bar preacher curls
85 x 15 * warm up
105 x 15
135 x 12

concentrated DB curls
35 DB x 10 * 2 sets

Forearms
wrist curls
135 x 20
155 x 20 * 2 sets

reverse wrist curls
95 x 15 * 3 sets

ABS
100x100x100

DBOY
01-15-09, 3:41 am
Today was back and traps


Back

bent over rows
135 x 18 * warm up
225 x 12
225 x 15
315 x 14

T-bar rows
105 x 20 * warm up
175 x 15
245 x 12

dead lifts
135 x 20 * warm up
225 x 15
315 x 12


Traps

shrugs
225 x 20 *warm up
405 x 20
495 x 20
585 x 7
495 x 25

weight 201lbs

Rage
01-15-09, 11:19 am
Great workout yesterday D...those shrugs are a bitch at the end..

sifusteve
01-15-09, 11:53 am
Today was back and traps


Back

bent over rows
135 x 18 * warm up
225 x 12
225 x 15
315 x 14

T-bar rows
105 x 20 * warm up
175 x 15
245 x 12

dead lifts
135 x 20 * warm up
225 x 15
315 x 12


Traps

shrugs
225 x 20 *warm up
405 x 20
495 x 20
585 x 7
495 x 25

weight 201lbs


Very nice work!

AZN-BEEF
01-18-09, 9:29 pm
great workouts!

And congrats for your baby girl! Hope everything went well bro!

sifusteve
01-18-09, 9:50 pm
Hey...Sunday night...wheres our update on baby girls bro?

DBOY
01-19-09, 3:33 am
Babyshower was great.. Over 85 people, and presents for days.. Went to the hospital Saturday nite after shower, Doc said we had to wait till Thursday the 22nd to have her.

DBOY
01-21-09, 2:38 am
yesterday was chest and bi's


Chest

DB press
45 DB x 20 * warm up
60 DB x 15
80 DB 12
100 DB x 12
100 DB x 15

incline press( smith)
135 x 15 * warm up
225 x 10
225 x 12

DB flys
60 DB x 12 * 2 set

decline DB press
80 DB x 15 * 2 sets

Bi's

straight bar curls
bar x 20 * warm up
65 x 15
105 x 10 8* 2 sets

preacher curls(straight bar)
85 x 18
105 x 12

hammer curls
45 DB x 20 * 3 sets

* stay'n light on hammer curls cuz im coming off a forearm injury and dont want to fuck that up again.


*ABS 100x 100 x 100

DBOY
01-21-09, 2:43 am
legs today ....being sick and tryn to do legs is no fuckn joke!!!


leg extensions
70 x 50
105 x 40
140 x 30

leg press
520 x 50
700 x 50
970 x 40


squats
135 x 15
225 x 12
315 x 10
275 x 12

hamstring blaster
* 2 sets

leg curls(reverse)
70 x 15 * 2 sets

DBOY
01-30-09, 3:51 am
Starting next week I'll be posting again cause I'm taking some time off to be with the newest addition to my family.

DBOY
02-03-09, 3:00 am
back on track startn fresh from about week off but all for good reason...training gana be a lil mixed up cuz im training wit RAGE but today we did quads and calfs


leg extension
70 x 50
105 x 40
140 x 30

squats
225 x 12
225 x 15 * 3 sets
185 x burn out * 2 sets

calf raises
140 x 50
210 x 25 * 4 sets

calf extensions
520 x 40 * 4 sets

ABS
100x100x100


had my MRI for my knees on friday, just wait for results so wen my doc gets back at me i will post.

Rage
02-03-09, 11:35 am
Good training yesterday D...we hammered it pretty damn hard.

sifusteve
02-03-09, 1:18 pm
back on track startn fresh from about week off but all for good reason...training gana be a lil mixed up cuz im training wit RAGE but today we did quads and calfs


leg extension
70 x 50
105 x 40
140 x 30

squats
225 x 12
225 x 15 * 3 sets
185 x burn out * 2 sets

calf raises
140 x 50
210 x 25 * 4 sets

calf extensions
520 x 40 * 4 sets

ABS
100x100x100


had my MRI for my knees on friday, just wait for results so wen my doc gets back at me i will post.

Those were great squats,..how do yuor legs feel?

DBOY
02-05-09, 1:14 am
Good training yesterday D...we hammered it pretty damn hard.
hell ya brotha....legs are sore as shit..


Those were great squats,..how do yuor legs feel?

thanx sir...legs are feeln good just sore.

DBOY
02-05-09, 1:24 am
tuesdays workout was chest and bi's


Chest


DB press
60DB x 15 * warm up
80DB x 10
100DB x 15
120 DB x 10

incline press(smith)
135 x 15
225 x 12 * 2 sets

DB flys
60DB x 12 * 2 sets

decline DB press
80DB x 12 * 2 sets

BI's

straight bar curls
bar x 20 * warm up
95 x 10
95x 15

preacher curls(straight bar)
95 X 12
105 x 12* 2 sets

hammer curls
60 DB x 20 * 3 sets

DBOY
02-05-09, 1:27 am
today i trained back:


bent over rows
bar x 25 * warm up
135 x 15 * 2 sets
225 x 15
315 x 12

dead lifts
135 x 15
225 x 15
315 x 12
315x 10

t-bar rows
100 x 15
170 x 15
240 x 10


pull overs(DB)
80DB x 12
120DB x 10
120 DB x 15

DBOY
02-10-09, 1:24 am
last thursday workout....

shoulders

DB press
35DB x 15 * warm up
45DB x 15
80DB x 10
80 DB x 12

side lateral raises
60DB x 10
45DB x 15 * 2 sets

rear delt flys( pec dec)
3 x 15

shrugs

225 x 25 * warm up
405 x 20
585 x 15 * 2 sets

Tri's

close grip bench
bar x 25 * warm up
135 x 15
225 x 13
255 x 10 * 2 sets

lying tri extensions
35 DB x 12 * 3 sets

cable push downs
3 x 20

ABS
100x 100 x 100

DBOY
02-10-09, 1:30 am
today we trained back the start of a new week so we went with big steves back routine


lat pull downs
90 x 18 * warm up * 2 sets
180 x 15 * 2 sets

close grip pull downs
180 x 10
180 x 12 * 2sets

good mornings
95 x 20
115 x 20
135 x 15

Hams
leg curls( reverse)
1 x 15
2 x 10

ham blasters
3 x 15

calfs
seated calf raises
140 x 50
210 x 30 * 3 sets
280 x 20

calf extensions
700 x 30
790 x 20
790 x 25 * 2 sets

ABS

Mr. Dead
02-10-09, 12:12 pm
Great stuff!!! Consider me subbed!!!

AZN-BEEF
02-15-09, 1:19 pm
lifting big bro! keep up the good work! how do those hamblasters feel?

DBOY
02-18-09, 12:49 am
lifting big bro! keep up the good work! how do those hamblasters feel?

ham blasters work pretty damn good...feel it the next day...

DBOY
02-18-09, 12:51 am
i worked out more days than i posted last week, but father duties callld so i didnt post, but my workouts were good. Had some PR's on a few keep my numbers pretty strong.

DBOY
02-18-09, 12:56 am
monday i did chest and bi's


Chest

DB press
70 DB x 15 * warm up
105 DB x 12
120 DB x 12 * 2 sets

incline press
135 x 15
225 x 12
275 x 10(PR)
185 x burnout

DB flys
60 DB x 12 * 3 sets

decline DB press
80DB x 15
95 DB x 12 * 2sets (PR)

Bi's

straight bar curls
bar x 20 * warm up
65 x 15
95 x 12 * 2 sets

cambered bar preachers curls
70 x 15
90 x 12
100 x 12
110 x 12

hammer curls
60 DB x 20 * 2 sets

concentrated cable curls
60 x 15 * 3 sets

*ABS

DBOY
02-18-09, 1:03 am
Shoulders, Traps and Tri's today


military press(smith)
bar x 20 * warm up
135 x 15
185 x 12
185 x20


shoulder press (DB)
80 DB x 10
80 DB x 12

side lateral raises
45 DB x 12 * 2 sets

rear delt flys
45 DB x 12 * 2 sets

shrugs
225 x 30
405 x 20
405 x 60(PR)

close grip bench
bar x 20 * warm up
135 x 20 * 2 sets
225 x 12 * 2 sets

lying tri extension
35 DB x 12
45DB x 12

cable push down
3 x 15

Firedrake
02-18-09, 2:58 am
Good looking work, Danny -- I'm surprised you can fit it in at all -- I -know- you can't be getting much sleep *grin*!

Rage
02-18-09, 10:46 am
Great training yesterday brother...I know your going to pass me on those shrugs sooner or later...

NJC_Manhattan
02-18-09, 11:02 am
Congrats on the PR for the shrugs. Thats some serious weight.

Lunatic001
02-18-09, 5:57 pm
Looking good bro....how does the new father feel?? Keep training hard and smart!

DBOY
02-21-09, 7:14 pm
Good looking work, Danny -- I'm surprised you can fit it in at all -- I -know- you can't be getting much sleep *grin*!
me too gramps, sometimes i dnt knw how i do it...


Great training yesterday brother...I know your going to pass me on those shrugs sooner or later...
thanx boss man....well you knw it would be nice to just be able to keep up wit you!!!


Congrats on the PR for the shrugs. Thats some serious weight.
thanx....


Looking good bro....how does the new father feel?? Keep training hard and smart!

thanx bro...being a father is the best feeling in the world bro....

DBOY
02-21-09, 7:20 pm
here it is brotha's last this past thursday workout is as follows:

Back

lat pull downs
90 x 15 * 2 sets
180 x 12 * 2 sets

close grip pull downs
180 x 12 * 2 sets

good mornings
95 x 15
115 x 12
155 x 10 * 2 sets (PR)

Hamstrings


lying leg curls
1 x 15
2 x 12

FREAKS ham blasters
3 x failure

seated calf raises
140 x 50
210 x 25 * 3 sets
super set w/ calf extensions
520 x 45 * 4 sets

*ABS

DBOY
02-21-09, 7:24 pm
friday was leg day:

leg extensions
70 x 50
105 x 40
140 x 30

squats
135 x 15 * warm up
225 x 12
315 x 10 * 2 sets

leg press
340 x 25 * 2 sets * warm up
520 x 25
610 x 35 * 2 sets

*ABS

weight as of 345 pm: 213lbs

Firedrake
02-21-09, 8:19 pm
Nice work, Danny -- I gotta try those ham blasters sometime. You're putting in some great work!

How're the baby lifts and midnight feedings going?

DBOY
02-25-09, 1:44 am
Nice work, Danny -- I gotta try those ham blasters sometime. You're putting in some great work!

How're the baby lifts and midnight feedings going?

thanx gramps...baby only wakes up like twice max at night so its not to bad. ya you gotta get some of those hamblasters in on a leg day!!!

DBOY
02-25-09, 1:53 am
mondays workout:


calf raises
140 x 50
210 x 25
280 x 20 * 2set

calf extenions
430 x 40
520 x30 * 2 sets

lat pull downs(wide)
90 x 15 * 2 sets
180 x 15 * 2 sets

close grip pull down
180 x 15 * 2 sets

pull overs
80DB x 15
120DB x 12 * 2 sets (PR)

DBOY
02-25-09, 1:55 am
today(tuesday) workout:

leg extensions
70 x 50
105 x 40
140 x 30

squats
135 x 15 * warm up
225 x 12
315 x 12 * 2 sets

lying ham curls
3 x 15

FREAKS ham blasters
3 x failure

Rage
02-25-09, 11:12 am
Your quads are really crankin bro..

DBOY
02-28-09, 1:52 am
Your quads are really crankin bro..

just try'n to keep up wit the big boys bro!!

DBOY
02-28-09, 2:00 am
wednesday workout:

chest
DB press
45DB x 15 * warm up
100DB x12
120DB x12
120DB x 10

incline press(smith)
205 x 15
225 x 13

DB flys
60DB x 12 * 2 sets

declne DB press
100 DB x 10
100DB x 12(PR)

straight bar curls
bar x 20 * warm up
95 x 15
105 x 12 * 2 sets

preacher curls(straight bar)
105 x 10
105 x 15 (PR)

hammer curls
60DB x 30 * 2 sets

wrist curls
135 x 20
155 15 * 2 sets

reverse wrist curls
95 x 15 * 3 sets

DBOY
02-28-09, 2:05 am
military press(smith)
bar x 20 *warm up
135 x 15 * 2 set
185 x 15
225 x 10

DB press(seated)
100DB x 12 * 2 sets (PR)

side lateral raises
45DB x 12 * 2 sets

rear delt flys
45DB x 12 * 2 sets

shrugs
225 x 30 * warm up
405 x 20
405 x 66(PR)

close grip bench
bar x 20 * warm up
135 x 20
225 x 15
275 x 8 (PR)

lying tri extension
35DB x 15
45DB x 12

cable push downs
3 x 15

DBOY
03-09-09, 3:07 am
well brotha ive been a lil busy being daddy an d takn care of family thing. i have been workn out just haven't had time to post any of my workout. starting next week i will try n keep the journey updated....but family and my skol work have to get done before. so these are the workouts that i did last week:

DB press
70 x 12 * warm up
105 x 12
130 x 10 * 2 sets (PR)

incline press
135 x 10
205 x 12
225 x 12(PR)
225 x 12

DB flys
60 DB x 10 * 2 sets

pec deck
120 x 12
150 x 12
170 x 12

hammer strenght decline press
140 x 10
160 x 12 * 2 sets

staright bar curls
bar x 20 * warm up
75 x 10
95 x 12
105 x 10 * 2 sets

preacher curls
70 x 12
90 x 12
110 x 12 * sets

hammer curls
60 DB x 20 * 2 sets

DBOY
03-09-09, 3:13 am
lat pull downs
90 x 15
180 x 12 * 2 sets

close grip pull downs
180 x 12 * 2 sets

good mornings
95 x 15 * warm up
135 x 15
225 x 15 * 2 sets (PR)

lying ham curls
3 x 15

FREAKS ham blasters
3 xfailure

seated calf raises
140 x 50
210 x 30
280 x 15 * 2 sets


calf extensions
340 x 45
610 x 30
700 x 25 * sets

* abs

DBOY
03-09-09, 3:15 am
leg extensions
70 x 50
105 x 40
140 x 30

squats
135 x 15* warm up
225 x 12
315 x 10 * 2 sets


leg press
520 x 25 * 2 sets
700 x 20 * 2 sets

DBOY
03-09-09, 3:19 am
military press( smith)
bar x 20 * warm up
135 x 12 * 2 sets
225 x 12 * 2sets

DB press
80 DB x 12 * 2 sets

side lateral raises
60 DB x 12 * sets (PR)

rear delt flys
45 DB x 12 * 2 sets

shrugs
225 x 20 * 2 sets
405 x 20
405 x 45 * 2 sets

lying tri extension
45DB x 12 * 2 sets

cable push downs
3 x15

* abs

weight : 215 lbs

Lunatic001
03-16-09, 3:01 pm
How is parenthood treating you bro?

AZN-BEEF
03-19-09, 1:34 am
How is parenthood treating you bro?

x2..everytime i see you at the abc's you keep getting bigger and bigger bro!

Rage
03-19-09, 12:14 pm
Hey where's the rest of the workouts? Someone must be busy buying a house or something..

sifusteve
03-20-09, 2:47 pm
Hey where's the rest of the workouts? Someone must be busy buying a house or something..

When your done cleaning out the new pad maybe you could drop by in here for some dusting! ;)

DBOY
03-22-09, 5:14 pm
How is parenthood treating you bro?
its good bro...she's gettn big man she needs to stay small!


x2..everytime i see you at the abc's you keep getting bigger and bigger bro!
LOL....same to you bro....im try to catch up wit rage bro.



Hey where's the rest of the workouts? Someone must be busy buying a house or something..
hey hey hey, ive still been hittn the weights , just been busy wit skol work, playn wit my boys and feedin my lil princess....who eats almost as many times a day as her daddy....but ive still been putt'n in the work bro.



When your done cleaning out the new pad maybe you could drop by in here for some dusting! ;)
lol....alright alright ill get out the duster and clean up in here

DBOY
03-22-09, 5:21 pm
CHEST

DB PRESS
80DB x 10
105DB x 10
130DB x 12 * 2 set

INCLINE PRESS
155 x 10
225 x 15 * 2 sets

DECLINE BENCH
205 x 15
225 x 15
275 x 10

PEC DECK
130 x 15
160 x 15
200 x 10

PREACHER CURLS ( CAMBERED BAR)
105 X 12
135 X 10 * 2 SETS

STANDING ALTERNATE CURLS
30 DB X 20
45 DB X 20 * 2 SETS

HAMMER CURLS
80 db X 20 * 2 SETS


BURN OUT CURLS
70 X FAILURE

WRIST CURLS
135 X 20 * 3 SETS

REVERSE WRIST CURLS
95 X 15 * 3 SET

ABS

DBOY
03-22-09, 5:24 pm
Leg Extension
80 X 50
120 X 40
160 X 30

Leg Press
8pl X 20
12pl X 20
16pl X 20

Squats
135 X 5 * Warm Up
225 X 5
315 X 12 * 2 Set

Lying Ham Curls
70 X 20
90 X 15 * 2 Sets

Freaks Hamblasters
3 X Failure


Wed 3/18 Rest Day

DBOY
03-22-09, 5:29 pm
Lat Pull Downs
105 X 15
180 X 15
210 X 12 * 2 Sets ( Pr)

Close Grip Pull Downs
120 X 12
180 X 12 * 2 Sets

T Bar Rows
225 X 12
225 X 15

Db Rows
95 X 10
105 X 10 * 2 Sets

V Bar Tri Push Downs(cable)
120 X 20
150 X 20
190 X12

Close Grip Bench
135 X 15
225 X 12
275 X 10

Over Head Db Extension
105 X 15
120 X 15 * 2 Sets

Abs

DBOY
03-22-09, 5:34 pm
Militray Press(smith)
135 X 12
225 X 10 * 2 Sets
225 X 15

Shoulder Press( Db)
65db X 10
85db X 12 * 2 Sets

Side Laterals Raises
45db X 12
60db X 12 * 2 Sets

Seated Front Lateral Raises
45db X 12 * 3 Sets

Rear Delt Flys(pec Deck)
60x 15
80 X 15
100 X 10 * 2 Sets

Shrugs
225 X 20
405 X 40 * 2 Sets
225 X 50

Calf Raises
210 X 40
300 X 35
390 X 25

Calf Extension(leg Press)
6pl X 40
10pl X 45 * 2 Sets

Abs

Weight 215lbs

sifusteve
03-22-09, 6:21 pm
Now that's what i'm talking about!

Mr. Dead
03-23-09, 7:31 pm
Dayum!!! Killer session!!!

Firedrake
03-23-09, 7:34 pm
Great work, Danny! Really good stuff! Those shrugs alone are killer!

DBOY
03-25-09, 3:15 am
Now that's what i'm talking about!
thanx sir.....i cant stay away from the gym!!!



Dayum!!! Killer session!!!
thanx bro..



Great work, Danny! Really good stuff! Those shrugs alone are killer!

thanx gramps....shrugs damn those really do some damage!!!

DBOY
03-25-09, 3:25 am
Db Press
65 X 15 * Warm Up
105 X 10
120 X 12 * 2 Sets

Incline Press
135 X 12
225 X 15
245 X 12
245 X 15 ( Pr)

Decline Bench
130 X 15
170 X 12
200 X12 * 2 Sets


Straight Bar Curls
Bar X 15 * Warm Up
65 X 15
95 X 15
105 X12

Preacher Curls(straight Bar)
85 X 12
105 X 10 * Pain In My Wrist So I Dropped Weight
95 X 12

Hammer Curls
80 Db X 24 * 2 Sets

Reverse Curls(straight Bar)
45 X 15
55 X 10 * 2 Sets
65 X 10

Abs

Weight 207lbs

Had Pain In My Wrist After The Preacher Curls But Continued With The Workout...see How It Feels On Wednesday!!

DBOY
03-25-09, 3:30 am
Did My Body Fat Test On Mon. 23. Since My Last One Wen I Was Cutting Down Which Was Sep Of 08. I Went From 12% To 14.5 % Body Fat And Gained 20lbs Of Lean Muscle Mass. Weight Went From 187lbs In Sep Of 08 To 207 On 23rd. So Im Feeling Pretty Good Knowing That I Only Went Up 2.5% And Gained 20lbs Of Muscle In About 6mnths. Thanx To My Trainer Ragingmuscle, That Guy Knows Wat Hes Talkn Bout!!!!!

AZN-BEEF
03-25-09, 12:56 pm
Did My Body Fat Test On Mon. 23. Since My Last One Wen I Was Cutting Down Which Was Sep Of 08. I Went From 12% To 14.5 % Body Fat And Gained 20lbs Of Lean Muscle Mass. Weight Went From 187lbs In Sep Of 08 To 207 On 23rd. So Im Feeling Pretty Good Knowing That I Only Went Up 2.5% And Gained 20lbs Of Muscle In About 6mnths. Thanx To My Trainer Ragingmuscle, That Guy Knows Wat Hes Talkn Bout!!!!!

very nice! keep up the good work!

DBOY
03-31-09, 1:47 am
very nice! keep up the good work!

thanx bro!!

DBOY
03-31-09, 1:50 am
leg extensions
100 x 50
140 x 40
160 x 30

leg press
6pl x 15
10pl x 20
16pl x 15
20pl x15

front squats
135 x 6 * warm up
185 x 6
225 x 12 * 2 sets ( PR)


lying ham curls
90 x 15
110 x 12 * 2 sets(PR)

FREAK hamblasters
3 x failure

DBOY
03-31-09, 1:55 am
lat pull downs (wide)
105 x 15
135 x 15
180 x 15 * 2 sets

close grip pull downs
180 x 15 * 3 sets

bent over rows
bar x 15 * warm up
135 x 15
225 x 12 * 2 sets


pull overs
90DB x 12
105 DB x 15
115DB x 12

dead lifts
135 x 10
225 x 10
315 x 10 * 2 sets

v bar cable push downs
120 x 20
150 x 20
190x 12

close grip bench
135 x 15
225 x 10
275 x 8 * 2 sets

over head DB extensions
105 DB x 20
120DB x15 * 2 sets

DBOY
03-31-09, 1:59 am
behind the neck press(seated)
bar x 20* warm up
135 x 20
205 x 10
225 x 12
135 x failure(30)

DB shoulder press
60 DB x 10
95 DB x 12 * 2 sets

side lateral raises
45 DB x 12
60DB x 10 * 2 sets

front lateral raises(seated)
40DB x 24 * 2 sets
30 DB x failure(45)

rear delts flys
35DB x 15 * 3sets

shrugs
225 x 20
405 x 20
405 x 55
225 x failure( 70)

calf raises
4pl x 35
6pl x 35
8plx 30

calf extensions
8pl x 35* 2 sets
8pl x 50

DBOY
03-31-09, 2:41 am
Its Time Again To Cut Down, Get Ready For The Summer. Protien Is At 400 Grams
Carb 200 Grams Cardio 30mins..lets Make It Happen!

DBOY
03-31-09, 2:45 am
Db Press
75 X 15
105 X 15
115 X 15
120 X 13

Incline Press
205 X 15
225 X 15 * 2 Sets


Pec Deck
120 X 15
150 X 15
180 X 15

Deckine Bench( Smith)
135 X 15
225 X 15 * 2 Sets

Straight Bar Curls
65 X 15
95 X 15 * 2 Sets

Preacher Curls ( Straight Bar)
65 X 15
85 X 15
105 X 12

Standing Alternate Curls
40db X 22
35dbx 30

Eazy Bar Curls
60 X Failure

Cardio 30mins

*abs

Lunatic001
03-31-09, 2:31 pm
Man...training like a mad man....keep up the good work....cutting with 200 carbs would be suicide for me....(I can't handle carbs)...hope your cut goes well....

Rage
03-31-09, 3:23 pm
Nice work D..I bet you can crank out some more on those front squats..you've certainly got the quads for it.

sifusteve
04-08-09, 2:35 pm
Great...I miss a few weeks and you turn into a monster!
Quit eating all the damaged product in the warehouse!

sifusteve
04-15-09, 1:44 pm
Hey...anyone home!

DBOY
04-17-09, 11:36 pm
Man...training like a mad man....keep up the good work....cutting with 200 carbs would be suicide for me....(I can't handle carbs)...hope your cut goes well....
it hard sometimes bro...gotta fight my hunger in the late night....


Nice work D..I bet you can crank out some more on those front squats..you've certainly got the quads for it.
thanx bro...ill try 315 on the next session



Great...I miss a few weeks and you turn into a monster!
Quit eating all the damaged product in the warehouse!
oh come on sir...im just try'n to keep up wit you!!!!


Hey...anyone home!
yea im here...just been busy wit skol work and being daddy...you knw how that goes!!

DBOY
04-17-09, 11:39 pm
ok ok ...i havent been postn like i should be but there is good reason.....FAMILY....but ive been working out and stickn to diet so ill catch up on the post......n theres quite a few!!!

DBOY
04-17-09, 11:44 pm
lat pull downs(wide)
135 x 20
180 x 15 * 2 sets

close grip pull downs
180 x 12 * 2 set

t bar rows
180 x 15
225 x 15
255 x 15

pull overs
95DB x 15
105DB x 15
120 DB x 12

v bar cable push downs
120 x 20
140 x 15 * 3 sets

close grip bench
135 x 15
225 x 15 * 2 sets

over head rope extension
110 x 15 * 3 sets

calf raises
6pl x 30
8 pl x 25 * 2 sets

super set w/ calf extensions
6pl x 35
8pl x 35 * 3 sets

cardio 30mins

DBOY
04-18-09, 12:54 am
leg extensions
100 x 50
140 x 40
160 x 30

leg press
8pl x 20
12pl x 20
18pl x 20 * 2 sets

squats
135 x 6
225 x 6
315 x 13
315 x 15

leg curls
70 x 20
90 x 20*2 sets

FREAKS ham blasters
3 x failure

DBOY
04-18-09, 12:58 am
seatd shoulder press
60db x 10 * warm up
80DB x 12 * 2 sets

side laterals raises
40 DB x 12
60 DB x 12 * 2 sets

front lateral raises
30DB x 12
40DBx 12 * 2 sets

upright rows
80 x 15
100 x 15
130 x 13
150 x 12

rear delt flys(pec deck)
100 x 15 * 2 sets
80 x 12

shrugs
225 x 20
405 x 20
405 x 35
225 x failure(50)

cardio 30mis

abs

DBOY
04-18-09, 1:03 am
DB press
70 x 12 * warm up
125 x 15
130 x 12 * 2 sets

incline press
135 x 10
225 x 12
225 x 15
185 x failure(25)

decline bench
135x 15
225 x 15 * 2 sets

pec deck

120 x 12
150 x 12
200 x 15

straight bar curls
65 x 12
85 x 12
105 x13
75 x failure(22)

incline DB curls
25DBx 12
35DB x 12 * 2 sets

DB preacher curls
35DB x 12
45DB x 15 * 2 sets

hammer curls
80DB x 20 * 2sets

reverse wrist curl
55 x failure * 3 sets

abs
cardio 30mins

DBOY
04-18-09, 1:09 am
leg extension
120 x 50
140 x 40
160 x 30

leg press
8pl x 15
14pl x 15
20pl x 15
22pl x 15

front squats(ATG)
135x 6
185 x 6
225 x 12
225 x 15(PR)

lying ham curls
90 x 15
110 x 12 * 2 sets (PR)

FREAKS ham blasters
3 x failure

DBOY
04-18-09, 1:13 am
behind the neck press
135 x 15
225 x 12
185 x 15 * 2 sets

DB shoulder press
60 x 12
80 x 12 * 2 sets

side lateral
45DB x 12
60DB x 12 * 2 sets

up right rows
70 x 12
90 x 15
110 x 12

rear delt flys(pec deck)
80 x 15
100 x 12* 2 sets

shrugs
225 x 20
405 x 20
495 x 20
500 x 20

cardio 30 mins
abs

DBOY
04-18-09, 1:18 am
lat pull downs(wide)
120 x 15
180 x 15
195 x 15(PR)
dropset
105 x failure(20)

pull overs
105DB x 15
120DB x 12
120 DB x 15

close grip pull downs
135 x 15
150 x 15
160 x 15

rows
120 x 15
135 x 12 * 2 sets (PR)

straight bar push downs
120 x 20
140 x 15
160 x 12

skull crushers
60 x 15
80 x 15 * 2 sets

dips(weighted)
45 x 15
90 x 12
body weight x failure(25)

cardio 30min

DBOY
04-18-09, 1:23 am
DB press
75 DB x 12 * warm up
105 DB x 12
120 DB x 12 * 2 sets

incline bench
135 x 12
225 x 12 * 2 set
225 x 15

decline bench
185 x 15
225 x 15
275 x 12 (PR)

pec deck
120 x 15
150 x 15
180 x 12
100 x failure(30)

straight bar curls
65 x 15
95 x 12
105 x 12

incline DB curls(electric chair)
35DB x 12 * 2 sets

preacher DB curls
35Db x 12
45Dbx 12 * 2 sets

cambered bar curls
70 x failure

wrist curls
135 x 15 * 3 sets


hammer curls
60DB x 20 * 2 sets

abs


cardio 30min

DBOY
04-18-09, 1:27 am
lat pull downs
135 x 15 * 2sets
180 x 15 * 2sets

t bar rows
100 x15
150 x 13
200 x 15

rows
105 x 12
135 x 12
150 x 12 * 2sets (PR)

v bar cable push downs

110 x 20
140 x 20 * 2 sets

reverse tri extension(cable/,single)
30 x 15
50 x 12 * 2 sets
40 x 20
drop set
20 x 50

overhead DB extension
105 x 15
120 x 12 * 2 sets


cardio 30mis

DBOY
04-18-09, 1:29 am
leg extensions
100 x 50
120 x 40
140 x 30

leg press
8pl x 15
14pl x 15
20pl x 15
22pl x 15

squats
135 x 5 * warm up * 2 sets
225 x 5
315 x 15
335 x 12(PR)

ham curls
90 x 12
110 x 12 * 2sets

DBOY
04-18-09, 1:34 am
military press(smith)
135 x 12 * 2 sets
225 x 12 * 2 sets

db shoulder press
60DB x 12
80DB x 15 * 2sets


side laterals
45 DB x 12
60Db x 12 * 2 sets


front laterals
30DB x12
50DB x 12 * 2 sets

rear delt flys
30 DBx 15
35 DB x 12 * 2sets
dropset
25Db x failure(25)

shrugs
225 x 20
405 x 20
500 x 25(PR)

calf raises(seated)
140 x 25
210 x 25 * 2 sets

calf extensions
6pl x 40
8 pl x 40 * 2 sets


cardio 30mins


weight 205lbs

DBOY
05-11-09, 4:45 pm
Alright brothas....we are all moved in now....no more stress now its time to get back on track n do this shit no more BULLSHIT! Buying this house didn't stop me from working out or eating right...just keep me from posting, but now we good to go!

Firedrake
05-11-09, 9:21 pm
I look forward to seeing it, Danny!

DBOY
05-12-09, 9:14 pm
dips (weighted)
body weight x 10 * 2sets *warm up
1pl x 20
2pl x 15
3plx 12 * 2 sets(PR)

over head DB extensions
60 DB x 8 * warm up
80 DB x 8
120DB x 20 * 2 sets

rope pull downs
1 x 10
2 x 12

electric chair

35DB x 8 * warm up
40DB x 12 * 2 sets

preacher curls(cambered)
65 x 8 * warm up
115 x 13(PR)
115 x 12

seated hammer curls
60DB x 10
80DB x 10 * 2 sets

wrist curls
135 x 15
155 x 12 * 2 sets

reverse wrist curls
bar x 10 * warm up
65 x 15 * 3 sets

ABS

cardio :30mins

DBOY
05-12-09, 9:16 pm
today was suppose to be leg day, but my training partner forgot to bring his workout clothes!!!! so we took our rest day. tomorrow will be leg day


cardio :30mins

DBOY
05-14-09, 2:34 pm
Leg extensions
70 x 50
105 x 40
140 x 30

Leg press(knees to shoulders)
6pl x 5 * warm up
10pl x 20 * 2 sets

Squat
135 x 6 * warm up(ATG)
225 x 10 * 2 sets (ATG)

Lying ham curl
2 x 20

FREAKS ham blasters
2 x failure

ABS

Firedrake
05-14-09, 2:41 pm
SHee-it! No wonder you're hurting! Good looking work, Danny!

sifusteve
05-14-09, 6:00 pm
today was suppose to be leg day, but my training partner forgot to bring his workout clothes!!!! so we took our rest day. tomorrow will be leg day
cardio :30mins

What kind of dumb bunny leaves his gear at home...the same gear that he uses every day...same said gear that is his lifes blood...Pleeease don't tell me that it was MY trainer?LOL

DBOY
05-14-09, 9:38 pm
SHee-it! No wonder you're hurting! Good looking work, Danny!

thanx gramps....workin wit rage is no joke!!!!


What kind of dumb bunny leaves his gear at home...the same gear that he uses every day...same said gear that is his lifes blood...Pleeease don't tell me that it was MY trainer?LOL

LOL...yea that would be your trainer SIR. i think he just wanted to slack off. LOL

NJC_Manhattan
05-14-09, 9:44 pm
Keep up the good work man. Lots of good lifts in here

DBOY
05-14-09, 9:47 pm
flat bench
35DB x 5 *WARM-UP
60DB x 5
80DB x 5
120Db x 12 * 2sets

incline flys
60DB x 12
60DB x 15

decline bench
135 x 10
225 x 10
225 x 12

shoulder press
45DB x 6 * warm up
80DB x 15
80DB x 13

side laterals
40DB x 15 * 2 sets

rear delt flys
50DB x 12 * 2sets

cardio 30mins

DBOY
05-14-09, 9:52 pm
Keep up the good work man. Lots of good lifts in here

thanx brotha....

Firedrake
05-14-09, 10:52 pm
Damn fine work, Danny! You keep killin' it, even in the midst of moving!

DBOY
05-15-09, 2:12 pm
Damn fine work, Danny! You keep killin' it, even in the midst of moving!

Thanx gramps....I can't let nothing stop me....

Rage
05-16-09, 3:07 pm
What kind of dumb bunny leaves his gear at home...the same gear that he uses every day...same said gear that is his lifes blood...Pleeease don't tell me that it was MY trainer?LOL


today was suppose to be leg day, but my training partner forgot to bring his workout clothes!!!! so we took our rest day. tomorrow will be leg day


cardio :30mins

Ok ok it was me...dam this place is transparent lol

DBOY
05-19-09, 3:36 pm
Deadlifts
135 x 6 * warm up * 2 sets
225 x 6
315 x 12 * 2 sets

Close grip pull downs
90 x 6 * warm up
180 x 15 * 2 sets
90 x failure(60)

Straight arm pull downs
70 x 10
60 x 15

Shrugs
205 x 20
405 x 20
405 x 41

Calf raises(seated)
140 x 15
210 x 20
280 x 15
280 x 20
280 x 25

Calf extensions
12pl x 30
14pl x 25 * 2 sets

*ABS

DBOY
05-19-09, 3:49 pm
Dips
Bodyweight x 12 * warm up * 2 sets
1pl x 10
2pl x 8
3pl x 12
3pl x 13

DB overhead extension
80DB x 8 * warm up
120DB x 25
150DB x 25(PR)

Cable push downs
2 x 15

Electric chair
30DB x 8 * warm up
40DB x 15
50DB x 10 (PR)

Preacher curls
105 x 7 * warm up
165 x 10
165 x 12 (PR)

Seated hammer curls
60DB x 12
80DB x 16

Wrist curls
95 x 25
95 x 20 * 2 sets

Reverse wrist curls
55 x 20 * 2 sets
55 x 16
65 x 10
Dropset
55 x 10
Dropset
Bar x failure

*ABS

Weight : 202lbs

Firedrake
05-19-09, 3:58 pm
Great work, Danny -- your triceps must be smoked!

AZN-BEEF
05-19-09, 8:32 pm
Great work, Danny -- your triceps must be smoked!

X 2! those weighted dips and preacher curls are sick!

DBOY
05-21-09, 1:33 am
Great work, Danny -- your triceps must be smoked!
thanx gramps...yea they were pretty much done after that!



X 2! those weighted dips and preacher curls are sick!

thanx brotha...

DBOY
05-21-09, 1:37 am
leg extensions
70 x 50
105 x 40
140 x 30

leg press(knees to shoulders)
6pl x 6 * warm up
10pl x 8
14 pl x 12 * 2 sets

squats(ATG)
135 x 6 * warm up
225 x 12
225 x 14

lying ham curls
1 x 8
2 x 20

FREAKS ham blasters
2 x failure

DBOY
05-21-09, 1:44 am
dead lifts
135 x 6 * warm up * 2 sets
225 x 6
315 x 12 * 2 sets
405 x 1(PR) * NO STRAPS!!!

wide grip pull downs
90 x 10'
180 x 12 * 2 sets
90 x failure(60)

db rows
60db x 8 * warm up
100db x 12
100db x 15

shrugs
225 x 20
405 x 20
405 x 35

abs

cardio 30mins


shrugs were a lil harder after doing that 1 rep wit 405lbs on deads, my lower back was a lil piss'd off by the time shrugs came around!

Firedrake
05-21-09, 2:01 am
I've no doubt, D! That was some killer work!

Tempus
05-27-09, 2:57 pm
Killer deadlift. Kicking some ass man.

DBOY
05-27-09, 9:13 pm
I've no doubt, D! That was some killer work!

thanx gramps.


Killer deadlift. Kicking some ass man.

thanx bro.....im try'n

DBOY
05-27-09, 9:19 pm
flat bench
45DB x 8 *warm up
80DB x 6
120 DB x 12 * 2 sets

incline DB flys
80DB x 12 * 2 sets

decline bench
135 x 6 * warm up
225 x 13
265 x 12 (PR)
225 x 10
dropset
135 x 8

DB shoulder press
35DB x 6 * warm up
80DB x 12 *2 sets

side laterals
50DB x 13(PR)
50DB x 12

rear delt flys
50DB x 14 * 2 sets

seated calf raises
140 x 25
210 x 15 * 3 sets

calf extensions
6pl x 35
10pl x 30 * 3 sets

abs

cardio 30mins

weight 202lbs.....down 13lbs

DBOY
05-27-09, 9:24 pm
dips
bodyweight x 10 * warm up
1pl x 8
2pl x 8
3pl x 12
3pl x 15

db overhead extensions
80DB x 8 warm up
120DB x 8
150DB x 12 * 2 set

cable push downs
2 x 15

electric chair
40DB x 6 * warm up
50DB x 10
50DB x 12

preacher curls
105 x 8 *warm up
125 x 15 * 2 sets

hammer curls(seated)
60DB x 8 * warm up
80 DBx 12 * 2 sets

wrist curls
95 x 17
95 x 21
95 x 15

reverse wrist curs
65 x 15 * 3 sets

abs

cardio 30mins