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dannynb
08-27-10, 3:37 pm
Monday I will finally be back in the gym.....weight sitting at 242lbs. Still sore and going to take it easy first two weeks back. Just lifting moderate weight, still no squatting or deads. But will feel good to feel the iron back in my hands.

Goal: Slowly improve strength/stamina/mass
1. By slowly increasing resistance and challenging myself every 2 weeks or as my
body allows
2. Lift 4 days a week with 3 days of rest
3. Starting off around 4000 cals and will adjust as needed
4. Tip the scale at 275-280lbs without adding too much bf
5. Compete at 2011 Europa Open Class Super Heavy Weight Division

Stak: Pak/Flex/Omega/Storm/Shock Therapy/Real Gains/Ultra Iso Whey/Torrent/Creatine
Monohydrate/EAA Stack/Glutamine/Uni-Liver/PM/M-Stack/Nitro....more to come.

Split:
Day 1. Arms/forearms/abs
Day 2. Legs
Day 3. Rest
Day 4. Chest/Shoulders/abs
Day 5. Back/Rear Delts/Calves
Day 6. Active Rest/abs
Day 7. Active Rest/Calves

Diet:

• Meal #1: 8 whole eggs, plus 2 cup of oatmeal, 1 cup mixed berries

• Meal #2: 3 scoops Real Gains combined with 1 scoop Ultra Iso Whey plus 5 grams of
creatine and 5 grams of glutamine, 4oz lean beef, 1 granola bar

• Meal #3: 8 oz. chicken breast, 10 oz yam

• Meal #4: 3 scoops Real Gains combined with 1 scoop Ultra Iso Whey plus 5 grams of
creatine and 5 grams of glutamine, 4oz lean beef, 1 granola bar

• Meal #5: 8 oz. chicken breast, 10 oz yam

• Meal #6: 75 grams worth of protein and 100 grams of carbs, with 2 cups veggies



A lot of this is similar to HRT but with some slight mods that fit me. As my health returns I will push myself myself harder. Also will be using Rage's guidance on this journey.

Well here it goes....ready to see where this goes....

Mr. Dead
08-27-10, 3:43 pm
1st!!! Great to see ya back in the mix!!!

dannynb
08-27-10, 3:44 pm
1st!!! Great to see ya back in the mix!!!

Thanks bro!! Hope you enjoy the ride....gonna be an interesting one.

Mr. Dead
08-27-10, 3:46 pm
Thanks bro!! Hope you enjoy the ride....gonna be an interesting one.

Nice!!! Interesting, is always the best...

mritter3
08-27-10, 3:51 pm
looks great man...welcome back...hope all is well, def. aboard for part two man.

dannynb
08-27-10, 3:55 pm
looks great man...welcome back...hope all is well, def. aboard for part two man.

Thanks. Shoulder is 100%, joints feel great and hernia is healing nicely. Been cleared to start lifting but nothing crazy just yet. Gonna take 2 weeks and just go through the motions with the weight and just respond accordingly to how my body reacts.

Stovall
08-30-10, 7:03 pm
Wish you the best bro. Thanks for helping me with my diet earlier. I started later than I was hoping but I am down 4lbs so far. Once I can get everything in order and quit missing my gym time it will really start dropping. Thanks again Danny

dannynb
09-02-10, 2:08 pm
Ok, cross your fingers, tonight may be the night I get to hit the gym....damn school and all this reading!!! LOL

Already upping my cals slowly and I'd be damned if it didn't already get my metabolism burning every two hours I'm ready to chew my arm off....I love food.

JUGGERNAUT
09-02-10, 2:12 pm
Ok, cross your fingers, tonight may be the night I get to hit the gym....damn school and all this reading!!! LOL

Already upping my cals slowly and I'd be damned if it didn't already get my metabolism burning every two hours I'm ready to chew my arm off....I love food.

I like it, you are even training your brain... Wish I had one of those.

G Diesel
09-02-10, 3:03 pm
Looking forward to big things in this thread, Danny Boy.

I'll be watching closely and drawing inspiration from your journey.

Peace, G

dannynb
09-02-10, 4:37 pm
I like it, you are even training your brain... Wish I had one of those.
You know it. I got goals outside the gym as well.

Looking forward to big things in this thread, Danny Boy.

I'll be watching closely and drawing inspiration from your journey.

Peace, G

thanks, G. You inspire me, showing that nothing beats a good mix of brawn and brain. 2011 is gonna be my year to finally break out and make things happen.

naturalguy
09-02-10, 5:00 pm
Let's do this Danny

dannynb
09-12-10, 4:03 pm
Ok day 1 was yesterday and holy hell I'm hurting today. LOL

Quick run down....healed up and cleared to lift but than last week my incision became infected and they had to cut me open and let it heal from the inside out. So now I have a nice 2 inch hole just below my belly button (or as my kids like to say, a second belly button). I just have to keep it covered and clean. So yesterday I went in deciding on just getting a pump and getting out taking it easy until this closes up.

Leg Press 3 warm-up sets, 3x10
Hack Squats 3x10
Hammer Chest Press 3 warm-up sets, 3x10
Hammer incline Press 3x10
Pull-Ups (body weight) 3x10
Lat Pull/Cable Rows 3x10 (super set)
Upright Rows 3x10
Standing Military Press 3x10
Calves 3x25


Eating like a horse...can't help it, just hungry. Current weight is 242 bf% around 8-10%

Strength was there, felt good to lift....can tell muscular endurance is shot to hell. Started to fatigue quickly going into the second working sets. Will improve in the next few weeks.

Stovall
09-12-10, 10:01 pm
Hate to hear about the setback with the infection. You'll be back on top pretty soon bro.

JUGGERNAUT
09-13-10, 10:36 am
Your end of 2010 already looks to be as good as your 2011.

Firedrake
09-13-10, 9:05 pm
You'll come back from this fine, Dan -- I've had that happen with incisions before, myself -- in much more embarrassing places.

Subbed.

dannynb
09-13-10, 11:43 pm
Hate to hear about the setback with the infection. You'll be back on top pretty soon bro.Thanks bro.


Your end of 2010 already looks to be as good as your 2011.Keep your fingers crossed!!!


You'll come back from this fine, Dan -- I've had that happen with incisions before, myself -- in much more embarrassing places.

Subbed. Well the results of the culture came back....Staph infection in the incision...yeah me.

Firedrake
09-14-10, 1:50 am
Thanks bro.

Keep your fingers crossed!!!

Well the results of the culture came back....Staph infection in the incision...yeah me.

Oh, crap. What are they giving you for it?

dannynb
09-14-10, 6:40 am
Oh, crap. What are they giving you for it?

Heavy dose of oral antibiotics for a week, than going back in to see him.

mritter3
09-14-10, 8:16 am
that sucks about the infection danny...as someone who works in the medical field those can be a real bitch....hopefully the antibiotics will knock it out...good luck man.

Dingo
09-14-10, 11:07 am
staph infection.. phhhhttttt... ya big drama queen, dump some iso. alcohol on it then seal it with super glue. I swear the bigger they are......

j/k
Sorry to hear about the complications. I'm glad your getting you ass back in gear. We had better see some progress by November at the Metroflex end of year shin-dig.

dannynb
09-14-10, 11:25 am
staph infection.. phhhhttttt... ya big drama queen, dump some iso. alcohol on it then seal it with super glue. I swear the bigger they are......

j/k
Sorry to hear about the complications. I'm glad your getting you ass back in gear. We had better see some progress by November at the Metroflex end of year shin-dig.

Hey if it was up to me that's exactly what I'd do. Not letting it slow me down to much....because of the hole and the location I can't wear a lifting belt, so no heavy squatting or deads until than. But trust me, November you will see me back up closer to my goal weight.

Mr. Dead
09-14-10, 11:28 am
Well the results of the culture came back....Staph infection in the incision...yeah me.

Well... Go rub some dirt on it, and get back to work!!!

dannynb
09-14-10, 11:26 pm
Well... Go rub some dirt on it, and get back to work!!!

LMAO....already have, already have.

dannynb
09-23-10, 1:56 am
Alright....now that I have quit my job...well next week is my last week, all I got to focus on is the kids, school, my diet and training. So with over half my day becoming free....I hope to start filling this damn journal up with some interesting info. Stay tuned folks, I promise this is going to be fun. Also since I have some free time now, don't be hesitant to ask some nutrition and training questions.....gotta stay on my toes here so put me to the test. I won't be training quite so many clients anymore, just a handful so I need to keep in practice. Especially with competitors.

Mr. Dead
09-23-10, 11:21 am
*Staying tuned...*

dannynb
09-30-10, 8:31 am
Well until Rage tells me different, here's the scheme of things....

Supps:
Agent O (of course)
EAA Stack/BCAA Stack: 1 serving each upon waking
Pak: with meal 1
Omega: with meal 2
Creatine Mono: 5 grams pre and post workout
Glutamine: 5 grams pre and post workout
Pump/Shock Therapy:Suspended for this run
Storm: 1 serving pre-during workout
EAA Stack: 1 serving pre-during, 1 serving post
BCAA Stack: 1 serving pre-during, 1 serving post
Nitro: 1 serving post
Torrent: 2 servings post
Uni-Liver: 4 tabs with each meal
Flex: bedtime
PM: bedtime
Vit C: 1g 3 times a day
Niacin: 2g a day on training days
ALA: 1800mg a day


Day 1 Legs
Leg Ext 1x25, 3x12-8
Squats warm-up 4x12-6
Leg Press 4x12-6
Lunges 4x30 steps
Leg Curls 3x12-6
SLDL 3x12-6

Abs 3x25

Stretch

Day 2 Chest
Shoulder warm-up exercises (15 minutes)
Incline Press warm-up 4x12-6
Incline Flyes 3x12-6
Flat Press 4x12-6
Flat Flyes 3x12-6
Cable Cross-overs
Dips 4x12-6

Calves
standing 3x25
seated 3x25
donkey 3x25

Stretch

Day 3 Rest

Day 4 Back
Pull-Ups Warm-up 4x12-6
Deadlift warm-up 4x12-6
Lat Pull 3x12-6
T-Bar Row 3x12-6
Rev Grip Lat Pull 3x12-6
Cable Rows 3x12-6

Abs 3x25

Stretch

Day 5 Shoulders
Shoulder warm-up exercises (15 minutes)
Military Press warm-up 4x12-6
Side Lat Raise 3x12-6
Front BB Raise 3x12-6
Upright Rows 3x12-6
Rear Delt Flyes or Rev Pec Deck 3x12-6
Shrugs 4x12-6

Calves
Seated 3x25
Standing 3x25
Donkey 3x25

Stretch

Day 6 Arms
Shoulder warm-up exercises (15 minutes)
Straight Bar Curls 3x12-6
Preacher Curls 3x12-6
Rev Preacher Curls 3x12-6
Hammer Curls 3x12-6
Close Grip Bench 3x12-6
DB Overhead Ext 3x12-6
Rope Ext 3x12-6
Rev Grip Cable Ext 3x12-6

forearm work
wrist curl 3x10
rev wrist curl 3x10

Stretch


Diet:

Meal 1
8 whole eggs
2 cups oats
1 cup mixed berries

Meal 2
3 scoops Real Gains, 1 scoop Ultra Whey Pro
1 granola bar

Meal 3
8oz chicken
1 cup brown rice
2 cups veggies

Meal 4
3 scoops Real Gains, 1 scoop Ultra Whey Pro
1 granola bar

Meal 5
8oz chicken
1 cup brown rice
2 cups veggies

Meal 6
10oz beef
2 cups brown rice or ww pasta
1 cup veggies

Meal 7
2 cups ff cottage cheese
1 poon natty pb
1 granola bar


Starting all this on Monday, hopefully the Agent O comes in by then.

Mr. Dead
09-30-10, 11:01 am
Nice!!! Lookin' forward to seeing the progress!!!

dannynb
09-30-10, 11:32 am
Nice!!! Lookin' forward to seeing the progress!!!

me too...LOL being down 20 pounds is a real kick to the ego. I know it will come back quickly, I just hate when my clothes that were once fitting are now baggy as hell.

Mr. Dead
09-30-10, 11:33 am
me too...LOL being down 20 pounds is a real kick to the ego. I know it will come back quickly, I just hate when my clothes that were once fitting are now baggy as hell.

2 words... Muscle... Memory...

Mr. Dead
10-04-10, 1:49 pm
What's up, in here...???

dannynb
10-04-10, 5:15 pm
What's up, in here...???

Nothing yet, haven't hit up the weights just yet today....been eating my ass off again, feels good. Got out of class and working on a paper due tomorrow waiting to see if my Agent O shows up today so I can begin trials....

JUGGERNAUT
10-04-10, 5:55 pm
Somebody mention lots of food? You must have...

dannynb
10-04-10, 7:59 pm
Somebody mention lots of food? You must have...

Oh you know it.....so far today
8 whole eggs
2 cups oats
1 cup berries

3 scoop real gains/ 1 scoop whey
Milk

8oz chicken
1 cup rice
1/2 cup black beans
1/4 avocado
1 whole wheat tortilla

8 oz beef
1 slice low fat cheese
2 slices whole wheat bread
40g carbs whole wheat pasta
1 spoon olive oil

10oz chicken breast
60g carbs whole wheat pasta
1 cup spinach

And I got 2 meals to go.....lol

Dingo
10-05-10, 8:52 am
dan truly you are blessed in the metabolic department. I would be 250lbs by now eating like that, and would have to take the moniker of "jello mold". are you back up to 5k cals a day yet or more?

dannynb
10-05-10, 10:12 am
dan truly you are blessed in the metabolic department. I would be 250lbs by now eating like that, and would have to take the moniker of "jello mold". are you back up to 5k cals a day yet or more?

I don't know....I'll have to add them up to tell. I don't count anymore, just kinda know what works for me and I eat, if I gain to much, I cut back, if I don't gain at all I increase. All I can say is that I do eat a lot but I don't eat crap...no junk. If it's not going to help produce reach the goals I so desire I don't eat it.

Sorry folks no gym last night, have a history paper due today and an English paper due tomorrow morning so I was a bit busy. But going to blast legs today.

Dingo
10-05-10, 11:57 am
I know how the papers go, they've had me by the balls the last couple weeks, forced me to do lat weeks workouts in 2 a day fashion. 4 workouts in 2 days. last week i spent 9 hours working on 1 paper, by the conclusion i could feel my brain oozing out of my ears.

dannynb
10-06-10, 12:34 pm
Nothing impressive yet....weight 240, bf around 10-11

Yesterday did legs, feels good to lift again. Squat racks were being used as some of the guys are prepping for a powerlifting meet coming up in a couple of weeks. So I improvised best I could

Legs:
Squat racks were being used so I bypassed.
Leg Ext. Warm-up 3x15
Leg Press 3x10
Hack Squat 3x10
Leg Ext 3x12
Lying Leg Curl 3x12
Seated Leg Curl 3x12
Seated Calve Raises 3x15
Donkey Raises 3x15

Mr. Dead
10-06-10, 12:38 pm
And, so it begins... Great to see ya back in the mix!!!

dannynb
10-07-10, 7:35 pm
Chest
Incline 2 warm-up sets 3x10
Flat bench 3x10
incline Flyes 3x10
Cable Crossovers 3x10
Hammer Strength Incline Press 3x10
Push-ups 3x failure

abs
crunches 3x25
leg lifts 3x25
twists 3x50

Pull-ups 3x failure
Deads 2 warm-up sets 3x10
Lat Pulls 3x10
T-Bar Rows 3x10
Rev Grip Lat pulls 3x10
Cable Rows 3x10

Pre-Workout Mix

Stack
Pump (minus red capsule)
5g creatine
5g glutamine
BCAA's
EAA's
Agent O love this stuff

Dingo
10-07-10, 11:09 pm
minus the red cap??? c'mon man whats wrong with a tossin more fuel on the flame? j/k
hows the o doin for ya?

dannynb
10-07-10, 11:31 pm
minus the red cap??? c'mon man whats wrong with a tossin more fuel on the flame? j/k
hows the o doin for ya?

Hey I'd use it if we weren't under instruction not to.

Man O is the shit!! Energy is great, focus is on....feel good and just ready to kill the weights,

C.Coronato
10-08-10, 9:41 am
Nothing impressive yet....weight 240, bf around 10-11



Thats impressive brother! Stop kidding yourself.

dannynb
10-08-10, 10:09 am
Thats impressive brother! Stop kidding yourself.

LOL thanks.

dannynb
10-14-10, 1:45 am
Getting married Jan 29th...it's official, inviting any and all my Animal family, so if ya might be in the area and would like to come, just pm me your mailing addy and I'll put ya on the list. I really don't have any blood family besides my 2 little ones and my sister, and hell we could even have an ABC that weekend...who's in?

Firedrake
10-19-10, 6:01 pm
On the wedding . . .

. . . and that looked like some solid work to me. You're getting back in the groove -- let it happen!

dannynb
10-19-10, 10:31 pm
Well still getting my body used to eating 6 meals a day....following Rage's game plan and man I'm freaking starving, it's got my metabolism in overdrive, bf is coming of but weight is going up....good stuff.

Weighing in at 244lbs now.

Last few workouts
Shoulders
Side lat raises 2 warm-up sets of 20, 3x10
Straight bar front delt raises 3x10
Upright rows 3x10
Hammer Shoulder press 4x10
reverse pec dec 3x10
front shrugs 3x10
behind the back shrugs 3x10
Seated side delt raises 3x10
Seated front delt raises 3x10

Abs
3x25 crunches
3x25 hanging leg lifts

Legs
Squats 3 warm-up sets, 4x10
Lunges 3x25
Leg Ext 3x10
Strt Legged dead lift 3x10
Hammy curls 3x10
Seated calve raises 3x15
Donkey Press 3x15

Chest
Incline press 3 warm-up sets, 3x10
Flat bench 3x10
Incline flies 3x10
Flat flies 3x10
Pec Deck 3x10
Hammer Incline 3x10

Firedrake
10-20-10, 12:56 am
Nice work, Dan -- I know what you mean about that "metabolic mambo", when it seems like, no matter how much you eat, you're hungry.

Stovall
10-21-10, 2:04 pm
Hey Dingo, did I hear RoadTrip?!?

Danny, are Dingo and I wearing the yellow animal shirt or the red? Personally I'm partial to the red but its you wedding bro.

dannynb
10-21-10, 4:26 pm
Hey Dingo, did I hear RoadTrip?!?

Danny, are Dingo and I wearing the yellow animal shirt or the red? Personally I'm partial to the red but its you wedding bro.

Yellow...her choice. There will be an ABC the morning of the wedding....gotta get my leg session in ya know.

Stovall
10-22-10, 8:32 am
Sounds good. I will let you know if I can make it down. Wait.........where is it again? I know it's somewhere deep south. I wanting to say Kingsville?

I'm not liking the new layout to the Forvm too much. Seems less hardcore than it used too. What do you think?

dannynb
10-27-10, 12:48 pm
Sounds good. I will let you know if I can make it down. Wait.........where is it again? I know it's somewhere deep south. I wanting to say Kingsville?

I'm not liking the new layout to the Forvm too much. Seems less hardcore than it used too. What do you think?

San Marcos....actually the wedding is in NEw BRaunfels.

dannynb
10-27-10, 12:49 pm
Legs
Leg Ext Warm-up 3x20
Squats 3 warm-up sets, 4x10
LEg Press 3x10
Leg Ext 3x10
Strt Legged dead lift 3x10
Hammy curls 3x10
Seated calve raises 3x15
Donkey Press 3x15


Going to hit chest in a sec....strength is coming back nicely.

Mr. Dead
10-27-10, 12:49 pm
What's goin' on, in here...???

dannynb
10-27-10, 3:56 pm
Just killed chest...still holding with the 3 sets of a strict 10, focusing on the negative, brief pause and squeezing through he positive.

Incline bench press 2 warm-up, 3x10
Flat bench 3x10
incline flyes 3x10
cable crossovers 3x10
incline hammer press 3x10
dips 3x10

seated calve raises 3x15
standing calve raises 3x15


I want my carbs back....lol Diet looks like this until Rage says other wise

Meal 1
10 egg whites, 2 yolks
1 cup oats
1 cup mixed berries

Meal 2
8oz chicken
1 cup brown rice
1 cup broccoli

Meal 3
8oz chicken
2 cups broccoli

Meal 4
8oz chicken
2 cups broccoli

Meal 5
8oz chicken
2 cups broccoli

Meal 6
8oz chicken
2 cups asparagus

Weight holding at about 242lbs.

Stovall
10-27-10, 3:59 pm
San Marcos huh. Not as bad as I thought. I can probably make it then. I'm actually headed to San Antonio this weekend for alittle getaway for my wife and myself. Prob getting a hotel down on the riverwalk.

dannynb
10-28-10, 3:29 pm
Shooulders

H.S. Shoulder press 2x20, 3x10
D.B. side delt raises 3x10
B.B front delt raises 3x10
Reverse Pec Deck 3x10
Upright rows 3x10
B.B shrugs 3x10
Behind the back shrugs 3x10

Crunches 3x25
Hanging leg raises 3x20

dannynb
10-28-10, 9:29 pm
Well got my adjustments from Rage just a bit ago....I am beginning to think he hates me....LOL All I have to say is this....beloved carbs, oh how I will miss thee....LOL Trying to lean out a bit more before I get my grow on.

dannynb
10-29-10, 5:58 pm
Knocked out 45 minutes on elyptical first thing this morning...

Back
pull-ups (BW) 4x10
DB rows 3x10
lat pulls 3x10
t-bar row 3x10
cable rows 3x10
rev grip lat pull 3x10

C.Coronato
11-01-10, 2:02 pm
Damn thats alot of broccoli! haha

dannynb
11-01-10, 6:02 pm
Damn thats alot of broccoli! haha

Like I said....I think he hates me...LOL I actually like broccoli though so it's not to bad.

Dingo
11-02-10, 1:33 pm
Hey Dingo, did I hear RoadTrip?!?

Danny, are Dingo and I wearing the yellow animal shirt or the red? Personally I'm partial to the red but its you wedding bro.

Yellow...her choice. There will be an ABC the morning of the wedding....gotta get my leg session in ya know.

An abc the morning of huh? So she wants the wedding to stink of animals then? Are ya getting married in a barn?
My yellow iconic is a little dingy and faded from repeated use in the gym.... :o/
as far as my being there, I am not 100% sure but my mother in law can always use a good excuse to see her grandson. Not that she ever really has need for an excuse.

mmmm so the 13th the smell will be danny and his broccoli.

dannynb
11-02-10, 1:49 pm
An abc the morning of huh? So she wants the wedding to stink of animals then? Are ya getting married in a barn?
My yellow iconic is a little dingy and faded from repeated use in the gym.... :o/
as far as my being there, I am not 100% sure but my mother in law can always use a good excuse to see her grandson. Not that she ever really has need for an excuse.

mmmm so the 13th the smell will be danny and his broccoli.

We are def having an ABC the morning of....as for your shirt, order a new one dammit!! LOL If you can make it, great, if not I totally understand.

As for the 13th....I pray he has me eating more by than...so damn hungry all the time.

dannynb
11-08-10, 11:32 pm
Sorry folks, haven't updated in a bit. Been a hot or miss getting into the gym lately. Either studying or under the weather. Getting my cardio in though and sticking to my diet....down 6 pounds but a lot leaner....I have abs again. LOL

Dingo
11-08-10, 11:56 pm
aww how pretty........

dannynb
11-09-10, 9:00 am
aww how pretty........

shuddup

Stovall
11-09-10, 7:15 pm
aww how pretty........
Hahahahahaha

dannynb
11-13-10, 2:36 pm
Chest

Flat Bench 2 warm-up, 4x10
(brought the bar down to more of the upper chest than usual to help take my shoulders out of it and it works. Can't lift as heavy but feel it more in my chest than shoulders.
Incline Bench 3x10
Flat Flies 3x10
Incline Flies 3x10
Cable Crossovers 3x10
Around The World Flies 3x10
Dips 3x10
Incline Hammer Strength 3x10
Push-Ups 2xFailure

.....not sure what my problem is, I just don't have the fire in me today. If it wasn't for the Agent O I doubt I would have gotten through my workout....in a funk today and hopefully I can shake it. Big problem is my strength is just gone....some mental crap going on I guess.

Dingo
11-16-10, 12:32 am
Chest

Flat Bench 2 warm-up, 4x10
(brought the bar down to more of the upper chest than usual to help take my shoulders out of it and it works. Can't lift as heavy but feel it more in my chest than shoulders.
Incline Bench 3x10
Flat Flies 3x10
Incline Flies 3x10
Cable Crossovers 3x10
Around The World Flies 3x10
Dips 3x10
Incline Hammer Strength 3x10
Push-Ups 2xFailure

.....not sure what my problem is, I just don't have the fire in me today. If it wasn't for the Agent O I doubt I would have gotten through my workout....in a funk today and hopefully I can shake it. Big problem is my strength is just gone....some mental crap going on I guess.

are you having a heavy flow day?!?

here's an easy goal to beat, bench 225 for 16 reps to beat me, 20 to beat greg at mfp and 44 (i think) to beat kuclo....
as far as the other mental cloud, the school semester is almost over....!!!!

dannynb
11-16-10, 12:56 am
are you having a heavy flow day?!?

here's an easy goal to beat, bench 225 for 16 reps to beat me, 20 to beat greg at mfp and 44 (i think) to beat kuclo....
as far as the other mental cloud, the school semester is almost over....!!!!

LOL....maybe. Just no drive last week. This week will be better, the fire is back baby!!!!

Dingo
11-16-10, 8:42 am
redline..... i know its not a universal product, but it is an 8oz rtd kick in the ass. beyond caffeine it helps with mood enhancement. helps to keep/relight my fire sometimes. its not a guarantee....other things that work for me are thoughts of my son, and the result lack of exercise has played in the deterioration of my mother and fathers health.
find your happy thought and the pixie dust will do the rest....

dannynb
11-16-10, 1:18 pm
redline..... i know its not a universal product, but it is an 8oz rtd kick in the ass. beyond caffeine it helps with mood enhancement. helps to keep/relight my fire sometimes. its not a guarantee....other things that work for me are thoughts of my son, and the result lack of exercise has played in the deterioration of my mother and fathers health.
find your happy thought and the pixie dust will do the rest....

I'm not allowed to drink Redline....it's like liquid crack for me and I BOUNCE off the walls for hours. LOL I'm good, just a lot going on in my head and I sometimes loose focus, back on track though.

dannynb
11-16-10, 1:21 pm
Shoulders

Seated Dumbbell Shoulder Press 4x10 and 2 warm-up sets
DB side delt raises 3x10
DB rear delt raises 3x10
DB front delt raises 3x10
Upright rows 3x10
Shrugs 4x10

Seated Calves 3x15
Donkey Raises 3x15

Kept rest to 45 seconds between sets....feel good and got one hell of a pump going on.

Dingo
11-16-10, 2:37 pm
good stuff dan.

i have yet to have any of the supps, even the endorush make me get cracked out. I always notice more focus and a slight mood enhancement, but no bouncing off the walls or anything crazy. my adrenal system isn't that sensitive.

dannynb
11-17-10, 7:48 pm
Back.....

Deads 3x warm-up 4x10, 405x8
Pull-Ups 6x failure
Bent Rows 3x12
DB Pull Overs 3x12
Back Ext 3x10

Again kept rest to 45 sec between sets and after my last set of back ext I had such a pump and I was virtually shaking and felt like if I even attempted to do anymore I'd up chuck so I called it a day....all in all one hell of a workout.

Dingo
11-18-10, 12:26 am
@ your height, 405 x 8.... and your complainin about bein weak..... i oughta slap ya, but first i need to find a ladder.

dannynb
11-18-10, 1:01 pm
Arms

Straight Bar curl 3x12
Skull Crushers 3x12
Hammer Curls 3x12
Cable Ext 3x12
Reverse Preacher Curl 3x12
Reverse Grip Cable Ext 3x12

Leg lifts 3x25
Crunches 3x25

Stovall
11-18-10, 6:58 pm
Yeah when I did pull 405 for one I was thrilled. To do it 8 times, yep not going to happen anytime soon.

Glad everything is going good for you Danny

dannynb
11-19-10, 4:39 pm
Legs

Squat 4x12
Leg Curls 3x10
Hack Squats 3x12
Standing Leg Curl 3x10
Leg Ext 3x10

Abs
Crunches 3x25
Leg Lifts 3x25

Stovall
11-21-10, 8:45 pm
what are you using on hack squats? machine or free weights?

dannynb
11-22-10, 2:04 pm
what are you using on hack squats? machine or free weights?

IT uses free weights but it is a machine.

dannynb
11-22-10, 11:12 pm
Well as I was doing legs curl today I felt a sharp pop in my left hamstring....needless to say I am walking with a nice limp now. Just a strain I believe, been icing it on and off all day. We'll see how this feels in a few days.

Stovall
11-23-10, 5:49 pm
Man I hate to hear that. My hams aren't very strong so I'm always scared of tearing one. Good luck on the recovery.

dannynb
11-24-10, 9:39 am
I believe it is just a strain....been icing it and taking aleve. Woke up this morning with little discomfort. Still gonna baby it this week and start stretching it next week.

Yesterday Chest

Flat Bench 2x20, 4x10
incline Bench 3x10
Incline Flyes 3x10
Cable Crossovers 3x10
Around The Worlds 3x10
Incline Hammer Press 3xfailure

Dingo
11-26-10, 7:29 pm
hows the leg?
i can't wait for monday, spent an entire week in lubbock with no gym.

dannynb
11-26-10, 7:37 pm
A little tight and slightly sore, still icing it and popping some Aleve once a day. Gonna let it rest until next week and see how it feels.

Shoulders
Hammer Strength Shoulder Press, 2x20, 3x10
Side Delt Raises 3x10
Reverse Pec Deck 3x10
Front Delt Raises DB 3x10
Side cable delt raises 2x15
Rear Delt cable raises 2x15
Front Delt cable raises 2x15
Upright Rows 3x10
Barbell SHrugs 3x12
Behind the back Barbell Shrugs 3x10

Stovall
11-27-10, 3:28 pm
Hey Danny how are you preparing your broccoli? I'm not a big fan of it so I'm trying to find creative ways of getting it down. Thought about chopping it up and putting it in some rice.

dannynb
11-27-10, 9:42 pm
Hey Danny how are you preparing your broccoli? I'm not a big fan of it so I'm trying to find creative ways of getting it down. Thought about chopping it up and putting it in some rice.

Nuking it and using I Can't Believe It's Not Butter spray....along with other seasonings. Just choke it down bro....also Soy sauce on anything makes it taste better.

dannynb
11-29-10, 12:36 am
Hamstring still bothering me so no deadlifting for now....

Pull-Ups 4xFailure
BB Bent Over Rows 4x10, last set 3drops to failure, 3x10, 1xfailure, 1xfailure,1xfailure
T-Bar Rows 4x10, last set 3drops to failure, 3x10, 1xfailure, 1xfailure,1xfailure
Reverse Grip Lat Pulls 4x10, last set 3drops to failure, 3x10, 1xfailure, 1xfailure,1xfailure

dannynb
12-02-10, 12:31 pm
Legs

Hamstring still stiff and slightly sore so I went easy on legs.

Squats 2x20, 3x10
Leg Press 3x10
Hack Squats 3x10
Leg Ext 3x12
Seated Leg Curls 3x10 (very light very strict and slow)
Seated Calve Raises 3x15
Donkey Raises 3x15
Standing Calve Raises 3x15

Chest
Flat Bench Press 3x20, 3x10
Incline Press 3x10
Hammer Strength Incline Press 3x10
Pec Deck 3x10
Cable Cross Overs 3x10
Smith Machine Incline Press 3x10

C.Coronato
12-02-10, 1:49 pm
Hows everything going my man? Leg feeling better? Hope you enjoyed some good food over thanksgiving brotha!

dannynb
12-02-10, 3:05 pm
Hows everything going my man? Leg feeling better? Hope you enjoyed some good food over thanksgiving brotha!

Leg is feeling better, still tight and so doing a lot of stretching and going light. I cheated a little bit but stuck with my diet for the most part. Rage has me dieting down a bit trying to lean me out more before I begin to try and put some muscle on.....only got 8-9 months before my shows. Hope your holiday was well.

dannynb
12-06-10, 4:56 pm
Did shoulders last week and forgot to post.....

Shoulders-
Smith military press 2x20, 3x10
DB Side delt raises 3x10
Reverse pec deck 3x10
DB front delt raises 3x10
DB upright rows 3x10
Hammer Strength military press 2xfailure

Today....Back-
Deadlifts 3x15, warm-up, 3x10
Wide Grip pull-ups 3x failure
Lat Pulls 3x10, last set double drop set to failure
T-bar rows 3x10, last set double drop set to failure
Reverse grip lat pulls 3x10, last set double drop set to failure
Cable rows 3x10, last set double drop set to failure
Back ext 3x20

JUGGERNAUT
12-06-10, 5:03 pm
danny rockin it out, not long till the Arnold! (And something before that!)

dannynb
12-06-10, 5:07 pm
danny rockin it out, not long till the Arnold! (And something before that!)

Really....what is before the Arnold that could be of any importance???



LOL, don't tell her I sad that or she'll kill me. I know, I'm actually getting excited. Never thought I would ever get married again.....but I can't let her get away.

JUGGERNAUT
12-06-10, 5:22 pm
Really....what is before the Arnold that could be of any importance???



LOL, don't tell her I sad that or she'll kill me. I know, I'm actually getting excited. Never thought I would ever get married again.....but I can't let her get away.

So you mean to tell me when you tied her up and put her in the closet the first time she got out? She related to Houdini? haha Have a good night bro

Dingo
12-08-10, 2:51 pm
not let her get away..... 2 words my friend... cement shoes.

dannynb
12-08-10, 3:28 pm
not let her get away..... 2 words my friend... cement shoes.

Swimming with the fishes.....not going gangster here....LOL

Dingo
12-08-10, 10:25 pm
no, cement shoes are just so she cant get away.....and a constant reminder swimmin with the fishes is just one argument away... lol

dannynb
12-08-10, 10:26 pm
no, cement shoes are just so she cant get away.....and a constant reminder swimmin with the fishes is just one argument away... lol

I like the way you think my friend.....LOL

Dingo
12-08-10, 10:28 pm
lol do not let michi or my wife read this thread. haha

dannynb
12-08-10, 10:44 pm
lol do not let michi or my wife read this thread. haha

Too late, she already did......LOL

Dingo
12-08-10, 10:51 pm
Too late, she already did......LOL
doh!

dannynb
12-09-10, 11:34 pm
Arms

Straight bar curls
barx2x10, 95x10, 115x10, 115x10, drop set- 105x10, 85x6, 65x5, barx5

DB alt curls
35x10, 40x10, 45x10, 45x10

Hammer Curls
35x10, 40x10, 45x10

Preacher Curls
100x10, 110x10, 110x10, drop set- 90x10, 70x8, 50x5,

Close Grip Bench
135x10x2, 185x10, 225x10, 225x10

Cable Ext
80x10, 90x10, 90x10, drop set 90x10, 70x7, 50x5

Overhead Cable Ext
200x10x3 (stack)

Rev Grip Tricep Ext
40x10, 50x10, 50x10 drop set, 50x10, 40x5, 30x5

Decline sit-ups 3x20
Hanging leg lifts 3x20

dannynb
12-13-10, 2:23 pm
Forgot to post up legs.....

Squats, 3x20 warm-up, 4x10
Lying Leg Curls 4x10
Hack Squats 4x10
Standing Leg Curls 4x10
Leg Ext 4x10
Standing Calve Raises 3x25
Seated Calve Raises 3x25

dannynb
12-15-10, 10:35 am
Chest

Incline Press 2x20, 4x10 last set drop set to failure
Incline Hammer Strength 4x10 last set drop set to failure
Smith Machine Flat Chest Press 4x10 last set drop set to failure
Pec Deck 4x10 last set drop set to failure
Cable Cross-overs 4x10 last set drop set to failure

Dingo
12-15-10, 2:02 pm
Chest

Incline Press 2x20, 4x10 last set drop set to failure
Incline Hammer Strength 4x10 last set drop set to failure
Smith Machine Flat Chest Press 4x10 last set drop set to failure
Pec Deck 4x10 last set drop set to failure
Cable Cross-overs 4x10 last set drop set to failure

Lotsa-work there dan, reminds me of:
http://www.youtube.com/watch?v=w9gOQgfPW4Y
lol

Firedrake
12-17-10, 5:36 pm
Solid looking work, bro -- don't grow too much, or you won't fit the wedding suit (can you guess? The invitation arrived today. . .) <grin>

dannynb
12-18-10, 7:46 am
Back 2 sessions AM/PM (had to leave so I went back and finished later in the day)

Deadlift 3x10, 4x10
Pull-Ups 4x10
Barbell Rows 4x10

Pull-Ups 3x10
Dumbbell Rows 3x10
DB Pullovers 3x10
Close Grip Pull-Downs 3x10
Wide Grip Cable Rows 3x10
Back Extensions 3x10
Lat Pulls 3x10

Firedrake
12-18-10, 4:50 pm
Solid work, Cap'n Dan!

Reacher34
12-19-10, 8:34 am
Back 2 sessions AM/PM (had to leave so I went back and finished later in the day)

Deadlift 3x10, 4x10
Pull-Ups 4x10
Barbell Rows 4x10

Pull-Ups 3x10
Dumbbell Rows 3x10
DB Pullovers 3x10
Close Grip Pull-Downs 3x10
Wide Grip Cable Rows 3x10
Back Extensions 3x10
Lat Pulls 3x10

Nice looking workout. I've incorporated a lot of different pullups into my back routine. Do you usually stick with 10 reps, or do you vary your rep range with these?

dannynb
12-19-10, 10:42 am
Nice looking workout. I've incorporated a lot of different pullups into my back routine. Do you usually stick with 10 reps, or do you vary your rep range with these?

Right now my reps on all lifts are between 10-12 reps....than on last set I go to failure.

dannynb
12-20-10, 9:44 am
Arms on Saturday
BB curls 2x15, 3x10
Skull Crushers 2x15, 3x10
Hammer Curls 3x10
Cable Ext 3x10
Reverse Curls 3x10
Rev Grip Cable Ext 3x10

DB Standing Alt Curl
superset w/
Seated Overhead Tricep Cable Ext
3x10 each, last set to failure.

dannynb
12-21-10, 12:44 pm
Legs

Squats 7x10
Leg Press 3x10
Seated Leg Curls 3x10
Lying Leg Curls 3x10
Leg Ext 3x10

Stretched and got the hell outta there....kept all rest time to minimum of the 30 seconds between sets and no longer than 45 seconds between exercises with the help of a friend loading and unloading the weight.

Reacher34
12-22-10, 11:02 pm
Legs

Squats 7x10
Leg Press 3x10
Seated Leg Curls 3x10
Lying Leg Curls 3x10
Leg Ext 3x10

Stretched and got the hell outta there....kept all rest time to minimum of the 30 seconds between sets and no longer than 45 seconds between exercises with the help of a friend loading and unloading the weight.

Nice work. Legs with short rest is no easy task. Way to keep your game up.

dannynb
12-23-10, 12:29 am
Well, my conditioning is spot on....Rage is sliding carbs back into the game plan....yeah carbs!! LOL

Chest today

Flat Bench BB 2x20, 3x10
Incline Press 1x20, 3x10
Hammer Strength Incline 3x10
Incline Flies 3x10
Cable Flies 3x10
Pec Deck 3x10
Around The World Flies 3x10
Push-ups 3x Failure

Diet for today

Meal 1
10 egg whites, 2 yolks
1/2 cup oats

Meal 2
8oz chicken breast
2 cups broccoli
1/4 cup oats

Meal 3
8oz chicken breast
2 cups broccoli

Meal 4
Korean beef stir fry with veggies
1/2 cup brown rice

5g creatine
5g glutamine
2 scoops EAA Stack
1 Animal Cuts

Workout

1 pack Animal Nitro

5g creatine
5g glutamine
1 scoop BCAA Stack
2 scoops EAA Stack

Meal 5
8oz chicken breast
2 cups broccoli

Meal 6
8oz chicken
2 servings Asparagus

dannynb
12-27-10, 11:29 am
Missed posting shoulders and a back workout from last week.....and since crammed for time I will start with today. Trained with Dingo today and killed legs....

Squats 225x10, 275x10, 315x10, 365x7, 315x10
Leg Press 3x10
Leg Ext 3x10
Lying Leg Curls 3x10
Standing Leg Curls 3x10
Leg Press Negatives 1x5

Had to get home, not used to working out so early. I can feel a big difference from training later in the day when I have quite a few meals in me already.....an apple and a protein shake just doesn't cut it for a leg day.

Mr. Dead
12-27-10, 1:32 pm
Lookin' good in here...!!! For a Team Yellow, person, that is... *LOL* (J/K...) Gettin' some serious work done, in here...!!!

dannynb
12-27-10, 1:42 pm
Lookin' good in here...!!! For a Team Yellow, person, that is... *LOL* (J/K...) Gettin' some serious work done, in here...!!!

Well with Rage taking the time to help I gotta bust ass, not about to waste his time. Besides man, I have some serious goals I am going to hit this year....and getting my ass back on stage is one of them.

2011 holds for me:
Getting married
Getting on with Austin Fire Dept.
2 shows
Another year of school
Really getting my business up and running

Mr. Dead
12-27-10, 1:47 pm
Well with Rage taking the time to help I gotta bust ass, not about to waste his time. Besides man, I have some serious goals I am going to hit this year....and getting my ass back on stage is one of them.

2011 holds for me:
Getting married
Getting on with Austin Fire Dept.
2 shows
Another year of school
Really getting my business up and running

Heck of a fine lookin' upcoming schedule...!!! I wish you much success and happiness...!!!

dannynb
12-27-10, 1:47 pm
heck of a fine lookin' upcoming schedule...!!! I wish you much success and happiness...!!!

thanks!

dannynb
12-30-10, 5:02 pm
Ok, peeled off enough bodyfat, time to level it off and begin the building phase....so I get to slowly enjoy carbs again...yeah carbs!!!

Chest
flat bench press 4x10 last set drop set to failure
incline bench press 4x10 last set drop set to failure
incline dumbbell flyes 3x10
around the world flyes 3x10
dips 3x failure
incline smith machine guillotine chest press 3x10 last set drop set to failure

dannynb
12-31-10, 4:07 pm
Shoulders

Smith Military Press 5x10 last set drop set
Hammer Strength Military Press 3x10 last set a drop set
DB side delt raises 3x10 last set a drop set
DB front delt raises 3x10 last set a drop set
rev pec deck 3x10 last set a drop set
upright rows 3x10 last set a drop set

Calves
seated 4x15
standing 4x15

Firedrake
12-31-10, 5:26 pm
Great work -- enjoy those carbs. I had too many over the holiday, and am cutting back again.

dannynb
01-01-11, 2:04 pm
Great work -- enjoy those carbs. I had too many over the holiday, and am cutting back again.

Oh I am....been sticking to my diet even during the holidays. Past two days 100g and today and tomorrow 150g....better than none. LOL

Dingo
01-01-11, 4:42 pm
if only you were off your carb restrictions that morning we worked out... i woulda brought some home made Christmas cookies. Anyway, cant wait till we can do it again. SMAC is a great gym.

dannynb
01-01-11, 4:44 pm
if only you were off your carb restrictions that morning we worked out... i woulda brought some home made Christmas cookies. Anyway, cant wait till we can do it again. SMAC is a great gym.

Cookies.....mmmmm....lol Yeah I love this place. Hardcore but we do have heat and somewhat of an AC. LOL

dannynb
01-01-11, 7:03 pm
Carbs 150g today

Back
pull-ups: 100 reps
deads 4x10 last set a double drop set of 10,10
bent over bb rows 3x10 last set double drop set of 10, 10
t-bar rows 3x10 last set double drop set of 10, 10
lat pulls 3x10 last set double drop set of 10, 10
cable rows 3x10 last set double drop set of 10, 10

dannynb
01-05-11, 2:43 pm
200g carbs yesterday

Legs
Squats 135x10, 135x10, 225x10, 315x10, 365x10, 365x10, 315x10
Hack Squat 230x12, 230x12, 230x12
Leg Press 990x10, 990x10, 990x10
Leg Ext 230 x10, 230x10, 230x10
Lying Leg Curls 210x10, 210x10, 210x10
Standing Leg Curls 100x10, 100x10, 100x10

Today 200g carbs

Chest
Incline barbell press 3x10
Hammer Strength Incline Press 3x10
Cable Cross-overs 3x10
Pec Deck 3x10
Dips 3x10
Flat Bench Press 3x10
Incline Flyes 3x10

Dingo
01-06-11, 2:30 pm
200g carbs yesterday

Legs
Squats 135x10, 135x10, 225x10, 315x10, 365x10, 365x10, 315x10
Hack Squat 230x12, 230x12, 230x12
Leg Press 990x10, 990x10, 990x10
Leg Ext 230 x10, 230x10, 230x10
Lying Leg Curls 210x10, 210x10, 210x10
Standing Leg Curls 100x10, 100x10, 100x10

Today 200g carbs

Chest
Incline barbell press 3x10
Hammer Strength Incline Press 3x10
Cable Cross-overs 3x10
Pec Deck 3x10
Dips 3x10
Flat Bench Press 3x10
Incline Flyes 3x10

haha yeah man, look at all that leg volume thanks to carbs, much more in there than when we hit em at 8am.
I take it the hammies are feelin loads better too.
When ya gonna go 4 pies for reps? 365@10x2 is damn strong and very near the 400 mark. Im guessin your waiting for a 500g carb day, lol

dannynb
01-06-11, 3:28 pm
haha yeah man, look at all that leg volume thanks to carbs, much more in there than when we hit em at 8am.
I take it the hammies are feelin loads better too.
When ya gonna go 4 pies for reps? 365@10x2 is damn strong and very near the 400 mark. Im guessin your waiting for a 500g carb day, lol

I'm hoping within the next two weeks I'll be hitting 405 for 10....just taking it smart with my prior back issues and the hamstring not to long ago.....but yeah I literally was seeing start by number 7 on the last set....but managed it.

dannynb
01-07-11, 12:44 pm
Yesterday 200g carbs

Shoulders
Seated military press 4x10
Hammer Strength Military Press (facing bench) 3x10
Side Delt Raises 3x10, ran the rack starting with 45's...finished with 15's. Burned like hell.
Rev Pec Deck superset w/ High cable Rows 3x10
Barbell Front Raises 3x10
Upright Rows 3x10
Barbell Shrugs 3x12

dannynb
01-07-11, 10:04 pm
Back
Pull-Ups - 3 x failure
Hammer Strength High Rows - 4x10, 1x12 single arm both sides
Hammer Strength Iso-Rows - 3x10, 1x12 single arm both sides
Dumbbell pullovers - 3x10
Lat Pulls 3x12
Cable Rows 3x10
Back Extensions - 3x10

Seated Calve Raises 3x15
Donkey Calve Raises 3x15

Reacher34
01-07-11, 11:10 pm
looking good danny!!

dannynb
01-07-11, 11:23 pm
looking good danny!!

Thanks....got some objectives this year....gotta get it done.

dannynb
01-08-11, 8:09 pm
Arms today.....200g carbs + a cheat meal....mmmm....Whataburger.

Straight Bar Curls - barx10, 95x10, 115x10, 135x10, drop set - 135x10, 115x6, 95x6, barx12
Dumbbell Alt Curls - 40x10, 45x10, 50x10
Hammer Curls - 50x10, 55x10, 55x10
Preacher Curl Machine - 100x10, 110x10, 110x10
Close Grip Bench - 135x10, 185x10, 225x10, 225x10
Overhead Cable Ext - 200x10, 200x12, 200x12
Cable Ext - 80x10, 90x10, 90x10
Rev Grip Cable Ext - 40x10, 50x10, 50x10

Seated calve raise 3x15
Standing calve raise 3x15

Dingo
01-10-11, 12:19 am
Hey big guy, I think the wife and I are coming the 29th, just need to put the rsvp in the mail tomorrow. What the what should we get you? A vitamin shoppe gift card? lol or are you guys registered at bodybuilding.com and Bed Bath and Barbells?

Arm days are fun aren't they, too bad the workouts don't feel as "good" on a leg or back day lol

dannynb
01-10-11, 12:46 am
Hey big guy, I think the wife and I are coming the 29th, just need to put the rsvp in the mail tomorrow. What the what should we get you? A vitamin shoppe gift card? lol or are you guys registered at bodybuilding.com and Bed Bath and Barbells?

Arm days are fun aren't they, too bad the workouts don't feel as "good" on a leg or back day lol

Sweet!! If we could register at any of those places we would. LOL Glad you can make it.

dannynb
01-11-11, 2:35 pm
Bigdaddyposieden came down and did legs with me (sorry if I misspelled it).

Legs
Squats 135x10, 225x10, 315x10, 365x10, 405x5 (stripped it to 315x5)
Hack Squats 3ppsx10, 3pps+25's x 10, 4ppsx10
Leg Press 8ppsx10, 8ppsx10, 9ppsx10
Lying Leg Curls 190x10x3
Standing Leg Curls 105x10x3
Leg Ext 210x10, Stackx10, Stackx5 (dropped to 210x5)

One of those days I guess....

Dingo
01-11-11, 5:48 pm
Bigdaddyposieden came down and did legs with me (sorry if I misspelled it).

Legs
Squats 135x10, 225x10, 315x10, 365x10, 405x5 (stripped it to 315x5)
Hack Squats 3ppsx10, 3pps+25's x 10, 4ppsx10
Leg Press 8ppsx10, 8ppsx10, 9ppsx10
Lying Leg Curls 190x10x3
Standing Leg Curls 105x10x3
Leg Ext 210x10, Stackx10, Stackx5 (dropped to 210x5)

One of those days I guess....

awesome, 405!!! and the whole leg ext stack instead of just the 200 you did with me... alot of volume especially for touchin 405 at your height. good stuff, reminds me that maybe saturday morning (the 29th) i may have to do legs just because i love that leg press lol

dannynb
01-11-11, 5:50 pm
awesome, 405!!! and the whole leg ext stack instead of just the 200 you did with me... alot of volume especially for touchin 405 at your height. good stuff, reminds me that maybe saturday morning (the 29th) i may have to do legs just because i love that leg press lol

Next week 405 for the full 10....by the 29th I will be pumping 455 hopefully...

Dingo
01-11-11, 5:54 pm
Next week 405 for the full 10....by the 29th I will be pumping 455 hopefully...

i am still trying to work up to a 405 box squat... still stuck at 375/85. if you do a 455 we need to get it on video, squatting 455 @ 8am on your wedding day.. no excuses... lol

dannynb
01-12-11, 6:55 pm
Sumbitch!!!! Got caught off guard unprepared today....so as of 1pm I only had two meals in me as I headed for the gym. Felt weak, but managed to squeeze out a workout....

Chest
BB flat bench 10,8,6,6,15
Incline BB press 10,10,8,8
HS Incline Press 10,10,8,8
Incline Flyes 10,10,8,8
Cable CrossOvers 10,10,10,10 (last set I ran the stack from 90 down to 20....burn baby burn)
Around The World Flyes 10,10,10,10
Dips 12,12,10,12

Dingo
01-12-11, 10:14 pm
Sumbitch!!!! Got caught off guard unprepared today....so as of 1pm I only had two meals in me as I headed for the gym. Felt weak, but managed to squeeze out a workout....

Chest
BB flat bench 10,8,6,6,15
Incline BB press 10,10,8,8
HS Incline Press 10,10,8,8
Incline Flyes 10,10,8,8
Cable CrossOvers 10,10,10,10 (last set I ran the stack from 90 down to 20....burn baby burn)
Around The World Flyes 10,10,10,10
Dips 12,12,10,12
get outa your head big guy. the amount of calories in your body shouldn't matter that much, unless you hadn't eaten any solid food for the last 12 hours. Just because our gut is empty doesn't mean the rest of you is.... when you have to workout knowing that you haven't had "x" number of calories like you are used to just forget about the calories and bulldoze through your workout. You will be surprised how much you let your head play tricks on you with that.

I think you my friend would benefit more from those early A.M. protein shake and an apple kinda workouts than you know. You are one big strong guy.... if only you knew it....

dannynb
01-12-11, 10:42 pm
get outa your head big guy. the amount of calories in your body shouldn't matter that much, unless you hadn't eaten any solid food for the last 12 hours. Just because our gut is empty doesn't mean the rest of you is.... when you have to workout knowing that you haven't had "x" number of calories like you are used to just forget about the calories and bulldoze through your workout. You will be surprised how much you let your head play tricks on you with that.

I think you my friend would benefit more from those early A.M. protein shake and an apple kinda workouts than you know. You are one big strong guy.... if only you knew it....

LOL...thanks, honestly I'm sitting here feeling worse. I may be coming down with something, that or allergies are fixing to kick my ass....

Dingo
01-12-11, 11:11 pm
LOL...thanks, honestly I'm sitting here feeling worse. I may be coming down with something, that or allergies are fixing to kick my ass....

up your zinc and C in either case, Emergen-C is a great product to get both at the same time.
http://www.emergenc.com/index.php/products/specialty/heart-health when I can find this one on store shelves I get it.

dannynb
01-12-11, 11:25 pm
up your zinc and C in either case, Emergen-C is a great product to get both at the same time.
http://www.emergenc.com/index.php/products/specialty/heart-health when I can find this one on store shelves I get it.

I down those along with echinecea when I feel like this.

Firedrake
01-13-11, 9:31 pm
Nice squeezing out that workout, as "starving" as you were! <grin>

dannynb
01-13-11, 11:42 pm
Felt really good today energy, strength and mood.....

Shoulders
HS Military Press 3x15 warm-up, 3pps x 10 x 3, then last set 3pps x8, 2ppsx7, 1ppsx8
Seated Side delt raises 30x12, 35x12, 40x12x2
Front DB Delt Raises 45x12, 50x12x3
High Cable Rows 100x12, 110x12x3
Seated Rear Delt raises 50x12x4
Upright Rows 135x10x4
Shrugs 315x12x4 with 2 sec pause at top

Seated Calve Raise 15x4
Standing Calve Raise 15x4

Decline Bench Sit-Ups 3x25
Leg Raises 3x25

dannynb
01-15-11, 3:55 pm
Back -all day I have had a pinching sensation in my upper back so I was very cautious today lifting...

Deads 135x15x2, 225x10, 315x10, 365x10, 365x10, 315x10 (last set I went very slow through the entire range of motion...
BB Rows - 135x10, 185x10, 225x10x2
V-Grip Cable Pull Downs - 200x10, 210x10x2
T-Bar Rows - 180x10, 205x10x2
Rev Grip Lat Pulls - 200x10, 210x10, 220x10
Straight Arm Cable Pull Downs - 80x10, 90x10x2
Back Extensions - BWx10x3

dannynb
01-16-11, 5:46 pm
Arms....

Seated Tricep Ext Machine 140x10, 150x10x3
Tricep Cable Ext 90x10, 100x10x2
Seated Overhead Tricep Cable Ext 200 (stack) x 10x3
Rev Grip Cable Ext 50x10x3
Preacher Curl Machine 130x10x3
Standing Alt DB Curls 50x10, 55x10x2
Hammer Curls 50x10, 55x10x2
Concentration Curls 30x10x3

Dingo
01-17-11, 11:37 pm
uhh ohh dan, think there is gonna be a gun show at your wedding.. lol

dannynb
01-17-11, 11:43 pm
uhh ohh dan, think there is gonna be a gun show at your wedding.. lol

Hey we can do arms that day....really doesn't matter. I'm gonna lift but I also want to make sure to help out the younger guys with form and answering questions.

Dingo
01-18-11, 7:49 am
Hey we can do arms that day....really doesn't matter. I'm gonna lift but I also want to make sure to help out the younger guys with form and answering questions.

definitely. btw wheres a good place for a quick post workout breakfast binge near smac?

dannynb
01-18-11, 9:52 am
definitely. btw wheres a good place for a quick post workout breakfast binge near smac?

Depends on what ya want.....there's walking distance, Cafe On The Square, just a few blocks over is a little Mexican restaurant that we go to a lot. Or head down to the Outlet Mall and tear up Cracker Barrel.

dannynb
01-18-11, 3:06 pm
Legs....went good except I tweaked my lower back with 405 on the bar....so had to tone it down afterward but still got CRAZY PUMP!!!!!

Squats 135x10, 225x10, 315x10, 365x10, 405x7 (tweaked it coming up on the last one...leaned a bit forward to
much), attempted 405 again but felt it in my back, lowered to 315
and when trying to take it off the rack felt it again so I said that was
enough.
Hack Squats 3ppsx10, 3pps+25'sx10, 4ppsx10
Leg Press 8ppsx10, 9ppsx10, 10ppsx10
Leg Ext 210x10x3 (nice and slow with a pause at top)
Lying leg curls 170x10x3
Standing Leg Curls 90x10x3

Called it a day, legs pumped beyond walking ability....lower back tight, and hamstrings feeling like they are about to pop......

smoothballer
01-18-11, 3:11 pm
That workout looks awfully familiar...

dannynb
01-18-11, 3:46 pm
That workout looks awfully familiar...

;) Hey it works.....

Dingo
01-18-11, 4:52 pm
Depends on what ya want.....there's walking distance, Cafe On The Square, just a few blocks over is a little Mexican restaurant that we go to a lot. Or head down to the Outlet Mall and tear up Cracker Barrel.

ohh man, not a huge fan of cracker barrel because of supposed racist roots, but i can picture us throwin down on a couple "country boy" breakfasts there after hittin the weights, lol carb-a-geddon.

dannynb
01-18-11, 4:58 pm
ohh man, not a huge fan of cracker barrel because of supposed racist roots, but i can picture us throwin down on a couple "country boy" breakfasts there after hittin the weights, lol carb-a-geddon.

eggs, biscuits and gravy, pancakes.....man oh man.

Dingo
01-18-11, 5:08 pm
eggs, steak, grits, cinnamon apples, biscuits.... im good to go and on the verge of a sugar coma, lol

Stovall
01-19-11, 7:16 pm
Ya'll are killing me. I wish I could make it down there but I'm on call that whole week. I have to be within an hour of my job and that would be around 6 hours. I hope ya'll have a great time and wonderful wedding.

If you up chuck at the wedding will it be from A) Nerves or B) A badass workout right before?

Firedrake
01-19-11, 10:00 pm
Solid work, Dan -- I know all about that tweaked back -- I'm still coming off what I did to mine a couple of weeks ago that had me in bed for a couple of days.

dannynb
01-19-11, 11:24 pm
Solid work, Dan -- I know all about that tweaked back -- I'm still coming off what I did to mine a couple of weeks ago that had me in bed for a couple of days.

Mine's feeling better...glad you're back at it.

dannynb
01-19-11, 11:31 pm
Chest

Flat bench press 135x15x2, 225x10, 275x6-225x5, 275x6-225x5, 225x10
Incline barbell press 135x10, 185x10, 185x10, 135x15
Incline Flyes 50x10, 60x10, 60x10 (right elbow was killing me)
Around The World Flyes 20x10, 25x10, 25x10
Dips BWx12x3
Low Cable Flyes 70x10x3
Hammer Strength Incline Press 230x10x2, 180x15, (180x10,180x6, 180x5, 180x4) one long set...do as many as possible, 5-10 sec rest and keep going...

Donkey Press Stackx15x6

Firedrake
01-20-11, 10:50 am
Solid work -- what the heck are "Around the World Flyes"?

dannynb
01-20-11, 11:05 am
Solid work -- what the heck are "Around the World Flyes"?

Hard to explaiin....

lay flat on a bench with dumbbells arms extended in front of you as if you were doing a press, than lower the weight, keeping arms straight, above your head, than keeping them as parallel to the floor as possible, bring them from over your head in swinging motion to your sides with palms up, from that position, palms up you do a fly squeezing as you bring the dumbbells together palms still facing up. That is 1 rep.

dannynb
01-20-11, 3:06 pm
Shoulders (some slight pain in right shoulder again. it always gives me trouble. Cortisone shot must be wearing off)

DB Side Delt Raises 20x15x2, 35x12, 40x12, 45x12x2, 20x10(nice and slow)
Olympic Bar Front delt raises barx15, 65x15, 95x15, 115x12, 135x12x2
Upright Rows Wide Grip 115x12, 135x12x2
Upright Rows Close Grip 135x12x2
Rev Pec Deck 200x12, 220x12x2
High Cable Rows 110x12x3
Single Arm Side Delt Cable Raises 20x10x3
superset with
Single Arm Front Delt Cable Raises 20x10x3
superset with
Single Arm Rear Delt Cable Raises 20x10x3
Shrugs 315x10, 365x10x2, 365x10 dropped to 315x10 dropped to 225x10 dropped to 135x10

Donkey Calve Raises Stackx15x6

Felt GREAT!!! Nice pump walking out of there....

Dingo
01-21-11, 12:26 am
get that shoulder under control if you plan on gettin crazy with any Texas swing on the dance-floor at your wedding. I know Michi is only about a buck soaking wet with rocks in her pockets, but some of the twisting and turning can be tricky..

dannynb
01-23-11, 4:14 pm
At the Student Rec Center last night....some nice equipment. Not allowed to deadlift though.

Back

Pull-Ups BWx failurex4
BB Bent Over Rows 45x20, 135x15, 225x10x3
DB Bent Over Rows 120x10, 130x10, 140x10, 150x10
Lat Pulls 200x10, 210x10, 210x10
HS High Rows 3PPSx10, 3PPS+25'sx10x2
HS Iso Rows 3ppsx10, 3PPS+25'sx10. 4PPSx10, 4PPSx10 dropped 3PPSx10 dropped 2PPSx10 dropped 1PPSx10
Rev Grip Lat Pulls 200x10x3
Super Set W/
Straight Arm Pull Downs 70x10x3

JUGGERNAUT
01-24-11, 10:22 am
Danny wrecks the rec center haha nice!

dannynb
01-24-11, 10:25 am
Danny wrecks the rec center haha nice!

You know it....trying to be like you Jugg.

dannynb
01-25-11, 10:25 am
Yesterday Legs

Squats 135x15, 225x10, 315x10, 405x8, 405x7, 405x6, 225x15
Hack Squats 4ppsx10, 4pps+25'sx10x2
Leg Press 10ppsx10x3
Leg Ext Stackx10x3
Lying Leg Curls 170x10, 190x10x2
Standing Leg Curls 90x10x3

Holy Shit was I hurting after all that!!! Damn near past out after hacks and I did fall over trying to stand up after leg press..... Also was up until 3am with severe cramping no matter how much water and stretching I did. All in all, an awesome workout.

smoothballer
01-25-11, 10:27 am
Hell of a workout Danny! What kind of rest times are you at currently?

dannynb
01-25-11, 10:36 am
Hell of a workout Danny! What kind of rest times are you at currently?

between 45-90 seconds. Was at 30 but Rage is having take a little longer as we're focusing on adding some size between now and April. I begin my full show prep April 1st for the Dallas Europa Pro/Am show in August. Hoping to make it in the Super Heavy Weights seeing as I'm at what would be considered 6-7 weeks out at 235lbs.

smoothballer
01-25-11, 10:39 am
between 45-90 seconds. Was at 30 but Rage is having take a little longer as we're focusing on adding some size between now and April. I begin my full show prep April 1st for the Dallas Europa Pro/Am show in August. Hoping to make it in the Super Heavy Weights seeing as I'm at what would be considered 6-7 weeks out at 235lbs.

Very cool man.

dannynb
01-25-11, 10:42 am
Very cool man.

Thanks. Honestly between working with you guys, Rage's guidance and Kuclo checking in on me now and then, my training has never been this good before. I am bigger, leaner and fuller than I have EVER been....and only making improvements. I'm a long ways away from where I want to be but getting there.

smoothballer
01-25-11, 10:50 am
Thanks. Honestly between working with you guys, Rage's guidance and Kuclo checking in on me now and then, my training has never been this good before. I am bigger, leaner and fuller than I have EVER been....and only making improvements. I'm a long ways away from where I want to be but getting there.

That's awesome. I worked with Rage for awhile last spring and he got me eating like a bodybuilder. I gained a good amount of mass last year following his guidance. I met Steve last year at the Cage and again when I was down in Texas for work last summer at Metroflex. Really cool, down to earth guy. Was hoping he was gonna make it to the Cage again this year but I heard he wasn't. Probably has to do with his real job which is something I admire greatly.

I am really looking forward to shedding this excess weight during the iron contest so I can do a real bulk in the future. I see it as a never ending work in progress that I love to do.

dannynb
01-25-11, 10:57 am
That's awesome. I worked with Rage for awhile last spring and he got me eating like a bodybuilder. I gained a good amount of mass last year following his guidance. I met Steve last year at the Cage and again when I was down in Texas for work last summer at Metroflex. Really cool, down to earth guy. Was hoping he was gonna make it to the Cage again this year but I heard he wasn't. Probably has to do with his real job which is something I admire greatly.

I am really looking forward to shedding this excess weight during the iron contest so I can do a real bulk in the future. I see it as a never ending work in progress that I love to do.

I was disappointed as well when he told me he wasn't going to be at the Cage this year. I try to head to Plano to train with him from time to time...but lately money has been an issue. Rage has helped me tremendously as well as I have come to realize a few things about proper training and diet that I thought I was doing. Not sure what Rage has in store down the road but I plan on keeping my skills sharpened by continuing to offer my services to members of the FORVM. I love what I do.....

smoothballer
01-25-11, 11:21 am
I was disappointed as well when he told me he wasn't going to be at the Cage this year. I try to head to Plano to train with him from time to time...but lately money has been an issue. Rage has helped me tremendously as well as I have come to realize a few things about proper training and diet that I thought I was doing. Not sure what Rage has in store down the road but I plan on keeping my skills sharpened by continuing to offer my services to members of the FORVM. I love what I do.....

Although this isn't my career and I am not by any means what I would consider an expert I do constantly research and try different things I learn about to see what works best for me. I also enjoy spreading what I have learned but it is up to the people I talk to see how it works for them. I am taking this Iron Contest as a total wake-up for me as to how to Cut. I have cut in the past and lost a good amount of my muscle along with the fat.

dannynb
01-27-11, 11:43 pm
Yesterday Chest
Incline 135x15x2, 185x12, 225x10x3
HS Incline 3ppsx10x3
Smith Machine Flat Bench 225x10, 275x10x2
Incline Flyes 65x10x3
Dips BWx12x3
Cable Crossovers 80x10x3
Around The World Flyes 25x10x3
Push-ups 2xfailure

Donkey Raises 6x15


Today

Shoulders
HS Military Press 1ppsx15x3, 2ppsx12, 3ppsx10x3
DB Side Delt raises 40x10, 45x10, 50x10
DB Front Delt Raises 50x10, 55x10, 60x10
Upright Rows 135x10x3
Rev Pec Deck 180x10, 200x10, 220x10x2
Shrugs 315x10x3

Donley Calve Raises 4x15
superset with
Standiing Calve Raises 4x15

Dingo
01-27-11, 11:47 pm
better rest tomorrow D, so we can tear up arms and shoulders Saturday morning. Lookin forward to good things for ya at the europa. When will you know how ya did on the fire exam?

dannynb
01-27-11, 11:50 pm
better rest tomorrow D, so we can tear up arms and shoulders Saturday morning. Lookin forward to good things for ya at the europa. When will you know how ya did on the fire exam?

I'll be ready for some arms on Saturday...got back tomorrow. Results will be posted Feb 8th.....

smoothballer
01-28-11, 8:47 am
Some awesome workouts right there. The push-ups til failure are a killer finisher.

dannynb
01-31-11, 9:55 pm
Sat ABC

Back
Deadlifts 135x15x2, 225x10, 315x10, 365x10, 405x10
Pull-Ups 3xfailure
Bent Over Rows 135x12, 185x12, 225x10x3
T-Bar Rows 4psx10, 5psx10x2
Lat-Pulls 210x10x3
Rev Grip LAt Pulls 210x10x3

Today Arms
Rope Ext 3x20
Close Grip Bench 135x10, 185x10, 225x10x3
Skull Crushers 110x10, 120x10x2
Cable Ext 90x10, 100x10x2
Overhead Cable Ext 200x10x3
Rev Grip Cable Ext 50x10x3
Strt Bar Curls 45x20, 95x10, 115x10, 135x10x2
Seated Db Alt Curls 50x10, 55x10, 60x10
Preacher Curls 110x10x3
Cable Hammer Curls 60x10x3
Concentration Curls 35x10x3

smoothballer
01-31-11, 10:11 pm
Deadlifts pre-wedding...Nice!

dannynb
02-03-11, 9:57 pm
Legs

Squat 135x20, 135x15, 225x10, 315x10, 405x10, 405x8, 405x6
Hack Squat 4ppsx10, 4pps+25'sx10, 5ppsx10
Leg Press 8ppsx10, 9ppsx10, 10ppsx10
Leg Ext 210x10, 220x10, 220x10
Lying Leg Curls 170x10, 190x10x3
Standing Leg Curls 90x10x3

Started cramping like a mofo....water intake was low today, but downed 2 gallons since the workout....

smoothballer
02-04-11, 8:15 am
Squatting 405 x 10 is pretty damn awesome Danny!

C.Coronato
02-04-11, 10:40 am
How was the ABC brother?

dannynb
02-04-11, 11:11 am
How was the ABC brother?

Was good. Had a bunch of new faces. Finally got a few pics. And will post them as soon as I can get to a computer. The photographer isn't done editing most of the photos so as soon as he does ill get them posted.

dannynb
02-04-11, 11:30 pm
For two weeks now I have been having these SHARP pains shooting from my shoulders down my bicep into my elbows and upper forearms...but only when doing pressing movements and delt movements.....going to a massage therapist to see if I can get it worked out....

Managed a crappy chest workout though...

Incline DB Flyes 40x15, 50x10, 60x10, 70x10x2
Incline Press 135x15, 185x10x3
Incline Hammer Press 1ppsx15, 2ppsx10, 3ppsx10x3, dropped 2ppsx8, dropped 1 ppsx12, 1ppsx12
Low Cable Flyes 50x10x3
Flat Bench 225x10x3

naturalguy
02-06-11, 7:47 am
For two weeks now I have been having these SHARP pains shooting from my shoulders down my bicep into my elbows and upper forearms...but only when doing pressing movements and delt movements.....going to a massage therapist to see if I can get it worked out....

Managed a crappy chest workout though...

Incline DB Flyes 40x15, 50x10, 60x10, 70x10x2
Incline Press 135x15, 185x10x3
Incline Hammer Press 1ppsx15, 2ppsx10, 3ppsx10x3, dropped 2ppsx8, dropped 1 ppsx12, 1ppsx12
Low Cable Flyes 50x10x3
Flat Bench 225x10x3

Damn, get that checked out, you have a bench your bodyweight contest coming up

dannynb
02-06-11, 12:04 pm
Damn, get that checked out, you have a bench your bodyweight contest coming up

Going to a massage therapist a few times this week to get it worked out...pain or no pain, ill be giving it hell come showtime....

dannynb
02-06-11, 10:01 pm
Shoulders

Db military press 50x10, 60x10, 80x10x3
Db side delt raises 45x10, 50x10, 60x10 dropset 40x8, 30x6, 20x12
Db front delt raises 50x10, 55x10, 60x10x2
Upright rows 45x15, 90x15, 115x10, 135x10x3, 90x8
Rev pec deck 180x10, 200x10, 220x10x2
Shrugs 315x12, 365x10, 405x10, dropped 315x10, dropped 225x10, dropped 135x15
HS military press 2ppsx15x2, 2ppsx10, 1ppsxfailure

smoothballer
02-07-11, 8:16 am
Shoulders

Db military press 50x10, 60x10, 80x10x3
Db side delt raises 45x10, 50x10, 60x10 dropset 40x8, 30x6, 20x12
Db front delt raises 50x10, 55x10, 60x10x2
Upright rows 45x15, 90x15, 115x10, 135x10x3, 90x8
Rev pec deck 180x10, 200x10, 220x10x2
Shrugs 315x12, 365x10, 405x10, dropped 315x10, dropped 225x10, dropped 135x15
HS military press 2ppsx15x2, 2ppsx10, 1ppsxfailure

How'd the shoulder feel?

dannynb
02-07-11, 9:02 am
How'd the shoulder feel?

Killing me but worked through it.

dannynb
02-08-11, 8:45 am
Back:
HS high rows 3x10
HS Iso rows 3x10 last set drop set
Superset with
Straight ARM cable pulldowns 3x10
Vbar pull downs 3x10
Tbar row machine 3x10
Cable rows 3x10
Superset with
Rev grip Lat pulls 3x10
Back ext 3x15

Donkey raises 4x15
Superset
Standing Calve raises 4x15

Dingo
02-08-11, 2:57 pm
stayin strong big man!
Sorry I didntmake it over this past weekend. I was sick, and had been sick since the sunday after your wedding. 405 in the deadlift is a curse for me, everytime i pull it it seems i get sick. I think it had something to do with the change in the weather and the fact that I had just pulled 2 days prior and set a new 1 rep pr. Anyway glad to see you are still killin it and not makin excuses.

dannynb
02-08-11, 3:45 pm
stayin strong big man!
Sorry I didntmake it over this past weekend. I was sick, and had been sick since the sunday after your wedding. 405 in the deadlift is a curse for me, everytime i pull it it seems i get sick. I think it had something to do with the change in the weather and the fact that I had just pulled 2 days prior and set a new 1 rep pr. Anyway glad to see you are still killin it and not makin excuses.

Glad you're feeling better. Making plans with Tiny Meeker about putting together an ABC at his gym near Houston SOON. Think you could make it??? Gonna be hell of fun and from what it sounds like, his gym is fuckin awesome.

dannynb
02-10-11, 3:14 pm
Weight is up to 235lbs today and still lean as all hell, will post a link to some pics later.

Arms:
Tricep cable ext 50x20, 80x10, 90x10, 100x8, 80xfailure, rest pause 80x5
Skull Crushers 115x10x3
Overhead Cable Ext 200(stack)x12x3
Rev Grip Cable Ext 50x10x3 (slow negatives going until failure)
Straight Bar Curls 45x15, 95x12, 115x10x 135x10x3
Preacher Curls 100x10, 110x10, 120x10
DB Curls 55x10, 60x10, 65x10
Hammer Curls 45x10, 55x10, 60x10

Kept strict form, focused on the negatives and went to complete failure last 2 sets of every exercise....

Dingo
02-11-11, 3:05 pm
235 like arnold at his peak!
A meet in houston, I dunno. For now I will have to decline due to financial constraints (hotel stay, fuel not to mention food packing the family along).

haha i saw the wedding pics, I look so damn tiny.... still like the 165lb kid i was when I graduated highschool in '98.
lookin forward to pics of "The Vacuum".

Stovall
02-14-11, 10:26 am
I would like to do the Houston ABC and am willing to split the hotel with someone. If anyone is coming out of dallas maybe we can meet somewhere and just take one ride. I can seat 4 in my lil Rodeo.

Imjorman
02-19-11, 12:55 pm
I thought I was subb'd to this, but apparently not.

well now I am LOL...nice workouts posted here.

dannynb
02-19-11, 5:24 pm
Finally feeling better and if Michi gets home in time I'll be hitting the gym up today to do some legs.....cross your fingers cause I'm dieing to get back in there.

dannynb
02-24-11, 11:40 am
Stomach bug is gone....finally back in the gym.

Tuesday- Legs
Squat...135x15, 135x15, 225x10, 315x10x3
Hack Squat 3ppsx10, 4ppsx10, 5ppsx10x2
Leg Ext 220x10x3
Seated Leg Curls 210x10x3
Standing Leg Curls 90x10x3

Yesterday Chest
Flat Bench 135x15, 135x15, 225x20, 275x8(drop set 225x5), 275x7(drop set 225x6), 275x7(drop set 225x5)
Incline 135x10, 185x10x2, 185x10(drop set 135x10)
DB Incline Flies 65x10x3
Cable Flies 80x10, 90x10x2
Low to High Cable Flies 50x10x3
Incline HS Press 2ppsx10x3
Pec Deck 10x3
Chest Press Machine 250x8x3 (Negatives)

JasonG
02-24-11, 11:49 am
Thought I was subbed here but guess not. Like the drop sets.

Stovall
02-24-11, 12:44 pm
I was beginning to wonder if you were coming back in here or not. Numbers are looking good. I'm ready to see some pics of the dieting progress!

smoothballer
02-24-11, 12:51 pm
Glad you are feeling better. The Cold and Flu seem to be running rampant lately. Trying to kick my cold before the end of next week...or hopefully sooner...

dannynb
02-24-11, 1:41 pm
http://s930.photobucket.com/albums/ad150/dhagg1/

Not sure bf here but weight is 232 in these pics. I've actually leaned out more since then and gained weight.

Dingo
02-24-11, 2:32 pm
http://s930.photobucket.com/albums/ad150/dhagg1/

Not sure bf here but weight is 232 in these pics. I've actually leaned out more since then and gained weight.

yeah..... I dont know what you like like right this very instant, but in the hours right before the wedding you looked much sharper..... tooo many cake balls? or could be too many country boy breakfasts?? lol

dannynb
02-24-11, 4:00 pm
yeah..... I dont know what you like like right this very instant, but in the hours right before the wedding you looked much sharper..... tooo many cake balls? or could be too many country boy breakfasts?? lol

I'm off on my time frame...these pics were two weeks before the wedding.

dannynb
02-24-11, 5:24 pm
Weight 235

Shoulders:
HS Military Press, 1ppsx15x2, 2ppsx10, 2pps+25'sx10. 3ppsx8, 3ppsx8, 3ppsx8(last set stripped to 2ppsx6, 1ppsx12)
DB side delt raises 35x12, 40x10, 50x10, 60x10
Side delt Cable Raises 50x10x3
DB Front Delt Raises 50x10, 60x10x2
Upright Rows wide grip 135x10x3
High Cable Rows 110x10x3
Rev PEc Deck 210x10x3
Shrugs 315x15x3

Imjorman
02-24-11, 7:27 pm
Nice work boss! Glad to see your feeling better.

Big Byrd
03-01-11, 1:50 pm
subscribed...

dannynb
03-01-11, 3:33 pm
subscribed...

Glad to have ya....been stagnant as of late as here at the Hagerty household we've been passing strep, sinus infection, ear infection around to each other for a few weeks now....blah.

Big Byrd
03-01-11, 7:24 pm
on second thought, stay away from me at the Cage!

dannynb
03-09-11, 5:00 pm
Weight - 228

Legs
Squats 2 warm-ups, 3x10
Hack Squat 3x10
Leg Press 3x10
Leg Ext 3x10
Lying Leg Curls 3x10
Standing Leg Curls 3x10

dannynb
03-11-11, 6:46 am
Weight 231

Chest
Flat DB Press 2 warm-ups, 3x10
Incline barbell 3x10
HS Incline press 3x10
Pec Deck 3x10
Low to high cable flyes 3x10
Around the world flyes 3x10
Incline Smith Machine 3x10 1x20

Calves
Standing 3x20
Donkey 3x15

dannynb
03-12-11, 7:33 pm
Shoulders

Military Press 2 warm-ups x 20, 4x10
DB Side Lateral Raise 3x10
Side Lateral Raise Machine 3x10
DB Front Delt Raise 3x10
Rev Pec Deck 3x10
Upright Rows 3x10
BB Shrugs 3x15

Dingo
03-14-11, 5:55 pm
wow danny you make havin kids and family sound so fun, playin swap with the germs, lol
glad your all cleared up.
finally got my student loans cleared up... well cleared enough that the school now shows that I have them but theyhave yet to finish dottin "i's" and crossing "t's" to get me any left over funds, but it could be worse. Lookin forward to your europa placing in the top 5-10, depending on how many contestants there are. take care big guy.

dannynb
03-15-11, 12:27 am
wow danny you make havin kids and family sound so fun, playin swap with the germs, lol
glad your all cleared up.
finally got my student loans cleared up... well cleared enough that the school now shows that I have them but theyhave yet to finish dottin "i's" and crossing "t's" to get me any left over funds, but it could be worse. Lookin forward to your europa placing in the top 5-10, depending on how many contestants there are. take care big guy.

Well that is some good news...

Thanks for the support, really hoping for a top 5 placing, depending on how many and who shows up.

dannynb
03-15-11, 12:29 am
Back

Db Pullovers 2 warm-ups, 3x10
Db Rows 3x10
Rev Grip Lat Pulls 3x10
T-Bar Row 3x10 (felt a bit of a tweak so decided not to end with deads like planned)
Cable Rows 3x10
Pull-ups 2x failure
- superset -
Back Ext 2x20

Standing Calf Raises 4x15
Donkey Raises 4x15

dannynb
03-16-11, 12:41 am
ARMS

Downed my Rage and off I went

Close Grip Bench 2 warm-ups, 3x10
Skull Crushers 3x10
Overhead Cable Ext 2x10
V-Bar Tricep Ext 2x10
Rev Grip Cable Ext 2x10

Straight Bar Curls 2 warm-ups, 3x10...last set drop set of 10 and 10
Db Curls 3x10
Preacher Curls 3x10, last set to failure

dannynb
03-16-11, 12:42 am
Well weight is holding at 230, had my bf done tonight, 7 point caliper reading and sitting at 4.99%bf....looks like I have some room to still try and grow a bit and not stress to much about conditioning just yet....

smoothballer
03-16-11, 7:37 am
21.5 weeks out and less than 5%....Daaaaaamn!
You definitely have some time to grow...

dannynb
03-16-11, 10:47 am
21.5 weeks out and less than 5%....Daaaaaamn!
You definitely have some time to grow...

Yup, actually adding in a junk meal once a day, as well as dropping my volume. Going from 16-18 working sets down to 9-12 working sets per muscle group.

smoothballer
03-16-11, 11:02 am
Yup, actually adding in a junk meal once a day, as well as dropping my volume. Going from 16-18 working sets down to 9-12 working sets per muscle group.

A junk meal once a day sounds wonderful...lol

dannynb
03-16-11, 11:53 am
A junk meal once a day sounds wonderful...lol

It does but at the same time I hate eating crap...LOL

smoothballer
03-16-11, 12:12 pm
It does but at the same time I hate eating crap...LOL

Yeah anymore too much crap does a number on my stomach...been eating clean for so long now...

Imjorman
03-16-11, 9:11 pm
Hey bro, how'd midterms go for ya?

dannynb
03-16-11, 9:52 pm
Hey bro, how'd midterms go for ya?

No mind blowing grades but passed....and that's what I'm aiming for.

Imjorman
03-16-11, 9:54 pm
No mind blowing grades but passed....and that's what I'm aiming for.

That's all that matters in the end, right? Glad to see you got through midst the busy life.

dannynb
03-17-11, 5:11 pm
Cutting down the volume a bit...keeping it to 12 sets on larger muscle groups and 9 sets on smaller....today was legs..

Squat, 3 warm-ups, 315x10, 405x10, 455x5(405x5, 315x5, 225x10)
Leg Press 990x10, 1080x10x2
Walking Lunges w/DB 55x20, 65x20, 75x20
Leg Ext 220x10, Stackx10x2(drops set x10x10)
Lying Leg Curls 190x10, 200x10x2
Standing Leg Curls 90x10x3 No Rest
Glute/Ham Raises 15x3

Seated/Standing/Donkey Press 3x25 each

Phil800101
03-18-11, 11:54 pm
I like what I see in here! Subbed.

dannynb
03-20-11, 2:04 am
Weight is up 3 pounds and still vascular as all hell....loving it!!

Chest yesterday

DB Incline 2 warm-ups, 100x10, 120x10x2
Flat DB Press 11x10, 110x10x2
Incline Flies 1 warm-up, 65x10, 70x10x2
Cable Cross-Overs 90x10x3
Around the World Flies 25x10x2
-superset-
Dips bodyweight x failure x 2

Seated Calve Raises 3x25
Donkey Press 3x25
Standing Press 3x25

Phil800101
03-20-11, 3:09 am
Looking strong bro!

dannynb
03-21-11, 5:05 pm
HS shoulder press 2 warm-ups 3ppsx10x2, 3pps+25'sx8, drop set 3pps x6, 2ppsx6, 1 ppsx10
DB Front Raises 50x10, 60x10x2
DB Side Raises 55x10, 60x10, 65x10
Rev Pec Deck 180x10, 220x10x2
Shrugs 10x3

Seated Calf Raises 3x25
Donkey Press 3x25

Phil800101
03-21-11, 5:07 pm
Nice and thorough, while being straight and to the point. Good deal!

dannynb
03-23-11, 11:34 am
But I'm so sick of eating...lol.

Weight is no fluctuating from 235-238....so not bad putting on between 8-11 pounds and bf hasn't increased.

Did back yesterday....

DB pullovers 70x10x2 warm up, 110x10, 120x10x2
BB rows 135x10, 225x10, 255x10, 275x8 dropped to 225x6 dropped 135x8
Rev Grip Lat Pulls 220x10, 230x10, 240x10
Close Grip pull downs 230x10x3
Deads 135x10, 225x10, 315x10, 405x10x2

Phil800101
03-23-11, 12:41 pm
Looking strong bro! Deads at the end had to be brutal.

I'll make a deal with ya...I'll eat for you and you can cut for me, ok? I swear this will work...somehow...

dannynb
03-23-11, 1:11 pm
Looking strong bro! Deads at the end had to be brutal.

I'll make a deal with ya...I'll eat for you and you can cut for me, ok? I swear this will work...somehow...

it was brutal, but I like it cause my back is nice and warmed up and full of blood....

dannynb
03-23-11, 6:05 pm
Pump came in.....so ditched the red capsule and downed a scoop of Rage and to gym I went.


DB curls 3x10

Superset

Tricep Cable Ext w/ V-bar 3x10

Preacher curl 3x10

Superset

Overhead cable ext 3x10

Cable hammer curl 3x10

Superset

Rev grip tricep cable ext 3x10


Seated Calve raises 3x15

Donkey press 3x15


Weight is up to 238....bf has not increased.

Phil800101
03-23-11, 7:29 pm
Nice gun show bro, supersets FTW! How do you like the Pump/Rage combo? Were you running that before?

dannynb
03-26-11, 1:15 pm
BF hasn't really budged.

Woke up still feeling tired but told myself to get my ass in gear, ate breakfast, answered emails, downed my Rage and off I went.

Legs today
Squat 135x20, 225x10, 315x10, 405x10x2 lower back started hurting
Leg press 9ppsx10, 10ppsx10, 11ppsx10, 11pps+front desk girl x10
Walking Lunges 135x20x3
Leg Ext 220x10x3
Lying leg curls 110x10x3
Single leg curls 90x10x3
SLDL 135x10, 225x10x3

Phil800101
03-26-11, 2:06 pm
That looks brutal! Good call with the squats...ha, I wish I could have seen that last set on leg press.

dannynb
03-29-11, 2:16 am
Stayed up until 4am writing a paper, got up at 6am and was a zombie all day. Came home and took a 20 minute nap, woke up downed me a serving of Rage and Pump and off I went....

Back

DB Pull-Overs 120x10x3
Lat Pulls 230x10, 240x10x2
BB Rows 225x10, 275x10, 315x8-225x8-135x12 (drop set)
Rev Grip Lat Pulls 230x10(120x10), 230x10(120x10), 230x10(120x10)
Cable Rows 250x10x3

Feeling really good, feel strong....feel a little bloated but feel good.

Phil800101
03-29-11, 2:42 am
Nice and thorough, good stuff!

dannynb
03-30-11, 1:58 pm
Had a migraine from hell, actually been getting a lot of them lately, more than usual.

Downed my Pump and Rage and off I went.

DB Incline 2 warm-ups, 120x10, 120x8 (extreme nerve pain from shoulders down into my forearms came back and had to finish everything on machines, could not bare to even try and grip a DB or BB)
Hammer Strength Incline Press 3ppsx10, 3pps+25x10x2
HS Bench Press 3ppsx10, 4ppsx10x2
Incline DB Flies 60x10x3
Cable Flies 80x10, 90x10, 100x10

Phil800101
03-30-11, 1:59 pm
That sucks. Way to push through and get it done though!

JasonG
03-31-11, 8:44 am
Had a migraine from hell, actually been getting a lot of them lately, more than usual.

Downed my Pump and Rage and off I went.

DB Incline 2 warm-ups, 120x10, 120x8 (extreme nerve pain from shoulders down into my forearms came back and had to finish everything on machines, could not bare to even try and grip a DB or BB)
Hammer Strength Incline Press 3ppsx10, 3pps+25x10x2
HS Bench Press 3ppsx10, 4ppsx10x2
Incline DB Flies 60x10x3
Cable Flies 80x10, 90x10, 100x10

Migraines are a bitch. Wife's been battling them but finally narrowed it down to a certain medication she is on, we think... Great workout dispite nerve pain. Only get it when you grip something?