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dmaipa
12-12-10, 10:30 pm
Just joined the forum.. I've always been a fan of ANIMAL. I'm trying my best to become one. I've been training for the pass 5 years, and recently decided to compete in my first show in April. It's going to be a long journey but I believe it'll be a great achievement. I'll be logging my workouts, and posting pics as I take part on this challenge.

"Suffer the pain of discipline or suffer the pain of regret" - see this on my mirror everyday.

dmaipa
12-22-10, 11:32 am
MONDAY: CHEST, CALVES

INCLINE BB BENCH:
185 x 12
205 x 12
225 x 10
245 x 6, 185 x 8, 135 x 10

DB FLAT BENCH
85 x 12
95 x10
100 x 8

HS CHEST PRESS
3 sets of 8-12

CABLE CROSSOVERS
5 sets of 8-12

HIGA MONSTER
12-22-10, 3:02 pm
Solid Bu.

Will keep an eye on this Journey. Looking for big things from you. Keep me posted.

Aloha,
HIGA MONSTER

shortstack
12-22-10, 3:55 pm
Good luck brother. It's going to test you and bring out the warrior within.

Let me know if you need any help with anything.

Jeremy

dmaipa
12-27-10, 3:19 pm
Due to the christmas times I didn't post anything up but had great workouts.

updates:
Back 12/22

Wide Grip Pulldowns:
4 sets of 8-12

Reverse Grip Pulldowns
4 sets of 8-12

Cable Rows
4 sets of 8-12

Deadlifts
225 x 8
275 x 8
315 x 6
335 x 5, 225 x 12

Straight Arm Pulldowns
4 sets of 8-12

Donkey Calf Raises
5 sets of 8-12

12/23 Shoulders
SMITH MILITARY:
185 x 12
205 x 12
225 x 10
Strip Set: 245 x 5, 185 x 7, 135 x 10

DB LATERAL RAISE:
35 x 10
40 x 10
40 x 8

DB FRONT RAISES
35 x 12
40 x 10
40 x 8

BENT OVER DB RAISES:
30 x 15
35 x 12
40 x 10
40 x 10
these were killing me, i really needed to focus on using my rear delts and not using too much of my back

MACHINE LAT RAISES:

SHRUGS:

12/24 LEGS
LEG PRESS: PL ea. side
4 PL x 15
5 PL x 12
6 PL x 8, 4 PL x 10, 2 PL x 8

SQUATS:
2 feel sets then..
225 x 12
275 x 8
315 x 6, 225 x 8, 135 x 12

MACHINE SQUATS
2 sets of i dunno

LEG EXT
FST-7

LYING LEG CURLS
5 sets of 8-12

RDLs
4 sets of 8-12

dmaipa
12-27-10, 3:20 pm
Good luck brother. It's going to test you and bring out the warrior within.

Let me know if you need any help with anything.

Jeremy

thanks brother..much appreciated

dmaipa
12-27-10, 3:20 pm
Solid Bu.

Will keep an eye on this Journey. Looking for big things from you. Keep me posted.

Aloha,
HIGA MONSTER

Solid braddah

dmaipa
12-27-10, 3:36 pm
this is NOV. 3 2010 Back
http://muscleandbrawn.com/forums/attachments/training-logs/2289d1291330562-dmaipa-shred-lab-5227633116_8553c4eb32_m.jpg

then DEC. 3 2010..improvements
http://muscleandbrawn.com/forums/attachments/training-logs/2290d1291330562-dmaipa-shred-lab-5227037547_b55dce7f3a_m.jpg

dmaipa
12-28-10, 1:43 pm
MONDAY: BACK DAY

Warm-ups
PULL-UPS:
5x5 with just body weight getting a good stretch and holding the top for a two count
i feel that pull-ups have been really getting my back warmed up allowing me to feel my back working really hard throughout the workout

Wide Grip Lat Pulldow
Deadlifts
HS Underhand Grip Row
Reverse Grip Row

will be going back in later tonight for some cardio and calves.

TUESDAY: AM- DELTS

DB SHOULDER PRESS
75 x 12
80 x 10
85 x 10
90 x 8

DB LAT RAISE

DB FRONT RAISE

UPRIGHT ROW

BENT OVER DB RAISE

HS SHRUGS

dmaipa
12-30-10, 7:46 pm
TUESDAY: AM- DELTS

DB SHOULDER PRESS
75 x 12
80 x 10
85 x 10
90 x 8

DB LAT RAISE

DB FRONT RAISE

UPRIGHT ROW

BENT OVER DB RAISE

HS SHRUGS

WEDNESDAY
LEG DAY:
Leg Extensions
Front Squats
Leg Press supersetted with BW walking lunges (20 steps)
Standing Leg Curls
RDLs
Calves

THURSDAY:
CHEST/BI's

INCLINE BB:
185 x 15
205 x 12
225 x 10
drop set: 245 x 6, 185 x 8, 135 x 12

DB FLAT PRESS:
85 x 12
90 x 10
100 x 8
110 x 9

HS CHEST PRESS

CABLE CROSSOVERS

SPIDER CURLS

HAMMER CURLS

MACHINE PREACHER CURLS

dmaipa
12-31-10, 1:37 pm
NEW YEAR EVE WORKOUT: BACK DAY: "LIGHTS OUT!"

BB ROW
185 x 12
205 x 12
225 x 10
drop set: 275 x 6, 225 x 6, 185 x 5

LAT PULL DOWN
4 sets of 8-10

DB ROWS
90 x 12
100 x 10
110 x 8
120 x 8

REV. GRIP PULLDOWNS
3 sets of 8-12 reps

CABLE STRAIGHT ARM PULLDOWNS
3 sets of 8-12

ABS

Cardio 30 min.

dmaipa
01-02-11, 9:15 pm
SUNDAY:
SHOULDERS:

DB SHOULDER PRESS:
70 x 15
80 x 12
90 x 9
100 x 8

SEATED DB LAT RAISE (alt. arms - 5 reps on one side then the other)
25 x 12
30 x 10
35 x 10
40 x 8

UPRIGHT ROW
FRONT DB RAISE
REAR PEC DEC FLY
HS SHRUGS

scott011093
01-02-11, 11:06 pm
good luck bro

dmaipa
01-04-11, 12:15 pm
MONDAY:
forgot to log in my LEG Day:
LEGS:

leg extensions

SQUATS:
185 x 12
225 x 12
275 x 10
Strip Set: 315 x 6, 225, 185, 135

LEG PRESS (plates on one side) superset with 20 BW Lunge
2 PL x 20
4 PL x 15
6 PL x 10
8 PL x 8

LEG EXTENSIONS
LYING LEG CURLS
RDLs


TUESDAY: CHEST
The article from OX couldn't have come on a better day because thats exactly how i felt today.

DB Incline Chest
2 warm-up sets
80 x 15
90 x 12
100 x 9
drop set: 110 x 8 yea buddy!!!, 80, 60..didn't count reps just did them

chest was crazy pumped after the drop set.

Bench Press
185 x 12
225 x 10
drop set: 235 x 8, 185, 135 same thing just did as much as i can with a smooth motion

HS Incline Press superset with BW dips just cause..hahah
3 sets of 8-12 reps

DB Flat bench Flyes
4 sets of 8-12
did the 35s, 40s, 50s, 60s (thought to myself why not?)

Pec Dec Flye superset with 10 push-ups
4 sets of 8-12

This isn't my typical chest routine, I felt really good today during my workout and took advantage of it. I believe there is nothing wrong with that as long as you do it in a smart manner. I made sure the weights were heavy..most of the weights i used for most of the exercises to day were either the same or a little more.

dmaipa
01-05-11, 1:40 pm
WEDNESDAY: BACK/BIs

Wide Grip Lat Pulldown
4 sets of 6-12

BB Row
185 x 12
225 x 10
245 x 10
strip set: 275 x 6, 225, 185

DB Rows
90 x 12
100 x 10
110 x 10
120 x 8

Cable Rows
3 sets of 8-12

HS Reverse Grip Rows
3 sets of 8-12

Seated Alt. Biceps Curls

Standing Double Bicep Cable Curl

HIGA MONSTER
01-05-11, 1:53 pm
WEDNESDAY: BACK/BIs

Wide Grip Lat Pulldown
4 sets of 6-12

BB Row
185 x 12
225 x 10
245 x 10
strip set: 275 x 6, 225, 185

DB Rows
90 x 12
100 x 10
110 x 10
120 x 8

Cable Rows
3 sets of 8-12

HS Reverse Grip Rows
3 sets of 8-12

Seated Alt. Biceps Curls

Standing Double Bicep Cable Curl

Solid Bu. Keep it up!
HIGA MONSTER

shortstack
01-05-11, 2:20 pm
Looking good in here Bro. You can see some definition coming out between those 2 pics.

Are you working with anyone on your show prep or going solo? If you need any help there a few guys that I would refer you to that would be more than happy to give a little guidance. Higa would definitly be one and it looks like he's keeping an eye on you already.

Keep it up bro.

Jeremy

dmaipa
01-06-11, 2:36 pm
Solid Bu. Keep it up!
HIGA MONSTER

Eh mahalos for checkin out my log. I checked out your youtube video. solid ones! i like the BULKY BOY banner



Looking good in here Bro. You can see some definition coming out between those 2 pics.

Are you working with anyone on your show prep or going solo? If you need any help there a few guys that I would refer you to that would be more than happy to give a little guidance. Higa would definitly be one and it looks like he's keeping an eye on you already.

Keep it up bro.

Jeremy

THanks man appreciate you checking out this place..im going into the prep solo don't make enough money to hire someone to help out. Just been reading up around forums and articlesand making sure things are changing...but any help is welcomed.

dmaipa
01-06-11, 9:57 pm
THURSDAY: SHOULDERS
I wrote down everything else for the rest of my workouts but i really like to look mainly at my first compound exercises to see where i stand and if my strength is still good...today was an awesome workout..

DB SHOULDER PRESS these felt awesome, 90 lbs got one rep more than last time, as well as did more sets
60 x 15
70 x 12
80 x 10
Drop Set: 90 x 7, 60, 40

DB Lateral Raises
4 x 8-12
DB Bent over Raises
4 x 8-12
HS Shoulder Press
4 x 8-12
DB Front Raises
4 x 8-12
BB Shrugs
3 x 8-12

The rest of these exercises felt great and went heavy and hard...had an awesome post-workout meal, and now its time to recuperate.

dmaipa
01-07-11, 10:47 pm
FRIDAY: LEGS

Warm-up:
Leg Extension: 4 x 20

FRONT SQUATS:
135 x 15
185 x 10
205 x 8
Strip set: 225 x 8, 185, 135

LEG PRESSES supersetted with 20 body weight lunges
4 sets 8-12 reps

LEG EXTENSIONS
4 sets 8-12 reps

LYING LEG CURLS
RDLs
4 sets of 8-12 reps/ last set of 275 for 8
SEATED LEG CURLS
CALVES
ABS

PAU!

dmaipa
01-09-11, 1:53 pm
SUNDAY: CHEST/TRI's
The free weight area was crowded today so had to change up a few things

Smith Incline Press
185 x 12
225 x 10
245 x 8
Drop Set: 275 x 5, 225, 185

HS Incline Press
4 sets of 8-12: last set was drop set

Flat Barbell Press
185 x 12
205 x 10
225 x 8
drop: 245 x 5, 225, 185, 135

Dips
3 sets of 8-12

Pec Dec Flye
4 sets 8-12

Rope Tricep Pushdowns
Lying Single Arm Db Extension

25 minutes cardio

feels good to have a little more carbs today, yesterday was tough with it being a low card day. I felt hungry all day.

RICER88
01-09-11, 2:14 pm
Lookin good brother, whats the date of your show?

RICER88

dmaipa
01-09-11, 3:43 pm
Lookin good brother, whats the date of your show?

RICER88

Thanks for checking out my log brah, my show is on April 16th, the INBF Buckeye Classic

HIGA MONSTER
01-09-11, 4:42 pm
Check out "My Vids" brah...a little shout out to you on my sticka when Zack does his Axle press.

Mahalos,
HIGA MONSTER

dmaipa
01-11-11, 2:27 pm
MONDAY: BACK (thickness)/BIs

BB ROWS
185 x 15
205 x 10
225 x 10
275 x 7

Rest of the workout 4 sets of 8-12 reps
Cable Rows
Dumbbell Rows
Reverse Grip Pulldowns
Deadlifts
225 x 12
275 x 10
315 x 8
365 x 5
405 x 3 glad I can still do 405, haven't gone above 315 for a long time.

Cable Curls
Incline Db CUrls
Preacher CUrls

TUESDAY: SHOULDERS

DB Shoulder Press
75 x 12
85 x 10
90 x 6
Drop set: 100 x 4, 60, 45

rest of exercises 4 sets of 8-12 reps
Lateral raises
BHN Smith Press
DB Bentover Raise
Front Raises

dmaipa
01-12-11, 4:47 pm
WEDNESDAY: LEG DAY
today i felt like just doing something a little different for my normal leg day:

10 min. bike
4 sets of 20 leg extensions warm-ups

Narrow Stance, Box Squats (slightly above parallel)
10 sets of 3, w. 30 seconds in between sets
last set was this:
strip set: 415 x 3, 315 x -, 225 x -, 135 x - i didn't bother couting but once i felt my form breaking I stripped weight.

Leg Press superset w. BW Lunges (20 steps)
4 x 8-12 reps

Leg Extensions
5 x 8-12 reps

Lying Leg curls
4 x 8-12 reps

DB RDLs
4 x 8-12 reps

Abs..

dmaipa
01-14-11, 3:39 pm
THURSDAY: CHEST/BIs

Energy levels were a bit low today..

DB Incline
4 sets of 6-12 reps
last set: 110 x 6

BB Bench
4 sets of 6-10

Flat Dumbbell Flyes
4 sets of 6-10

HS Incline Press
5 sets of 8-10 FST-7 style but i was done after 5 sets

DB Curls
Spider Curls
Standing Cable Double Bicep Curl
all 4 sets of 6-10

30 minutes of cardio


FRIDAY: BACK

Machine Pull-Overs
Lat Pulldowns
Cable Low Row
DB Row
Deadlifts

too tired to put weights down..workout drained me, but it was good

dmaipa
01-16-11, 2:08 pm
SUNDAY: SHOULDERS/REAR DELTS/TRAP

DB SHOULDER PRESS
3 working sets:
80 x 12
90 x 10
100 x 7

HS Shoulder Press- Single Arm
4 x 6-10 reps

Single Arm DB Raises
Barbell Front Raise
Rear Delt Machine
Face Pulls
HS Shrugs

dmaipa
01-17-11, 1:55 pm
MONDAY: LEG DAY!!

Weight: 188

Warm-up
5 minutes on stair master
3 sets of 20 on Leg Extensions

Front Squats - felt like trying to go heavy and see where my strength is
6 sets
Ended up doing 300 lbs for 2 reps..don't think I ever did that much before ever.
Rested..Strip the bar down to 135 and burn set.

Leg Press
Stationary Barbell Lunge
Leg Extension
Lying Leg Curls
RDLs

20 minutes on Eliptical.

dmaipa
01-19-11, 4:23 pm
WEDNESDAY: BACK/BIs

Reverse Grip Pulldowns
4 sets of 8-12

BB Rows - YEA BUDDY
185 x 12
205 x 12
225 x 10
275 x 8 CRUSHED

DB ROWS
3 sets of 8-12

CABLE LOW ROWS
4 sets of 8-12

MACHINE PULLOVERS
3 sets of 8-12

BICEPS - figured what the hell...
Preacher Curls
Spider Curls
Concentration Curls
Rope Hammer Curls

dmaipa
01-20-11, 4:18 pm
THURSDAY: SHOULDERS/REAR DELTS

Energy felt good today but strength levels I feel are done..maybe it was just the day but didn't feel strong today, so just through in a few drop sets and supersets to make sure the shoulders got worked out good..

Seated Military Press
DB Bent Over Raise
Seated Lateral Raises
DB Shoulder Press
Face Pulls

I'm attacking legs tomorrow, then taking the weekend off and re-evaluating things...we'll see how my leg workout goes. may have to switch a few things up..

HIGA MONSTER
01-20-11, 11:48 pm
THURSDAY: SHOULDERS/REAR DELTS

Energy felt good today but strength levels I feel are done..maybe it was just the day but didn't feel strong today, so just through in a few drop sets and supersets to make sure the shoulders got worked out good..

Seated Military Press
DB Bent Over Raise
Seated Lateral Raises
DB Shoulder Press
Face Pulls

I'm attacking legs tomorrow, then taking the weekend off and re-evaluating things...we'll see how my leg workout goes. may have to switch a few things up..
You getting enough rest? What kinds of supps are you taking now with this program?

Lets get this buggah figured out..."How you figgah?"

HIGA

dmaipa
01-21-11, 1:22 am
You getting enough rest? What kinds of supps are you taking now with this program?

Lets get this buggah figured out..."How you figgah?"

HIGA

Well now that work started back up, from a 2 week break I gotta check out my routine. They giving me more hours so that means more late nights for me. I've been training 5-6 days a week and i felt fine, but now that there are lot more things piling on might have to go back to just 4 days a week, or something to allow more rest since hours at work are increasing.

Supplement wise..frick..I don't make much so i spend most my money on food and living. When I can afford i have BCAAs, EFAs, Multi Vit., but its on an inconsistent basis

dmaipa
01-24-11, 1:03 pm
PUSH DAY

BB Incline Press
205 x 10
225 x 8
225 x 6

Smith - Flat Bench
225 x 10
245 x 8
245 x 7

Incline DB Flyes
45 x 10
50 x 8
50 x 6

HS Press - 1.5 (press up half way, back down, then full ROM down = 1 rep) Wt. Ea. Side
90 x 8
70 x 10
70 x 6, quick rest and muscled two more

1 Arm Bent Raises

DB Lat Raise

Good stuff! feel really good. Taking the two days of recovery was much needed, got my girl back in town too.

dmaipa
02-03-11, 12:27 pm
Thursday: CHEST/SHOULDERS/TRIs

feels like I got a surge of strength back in me all of a sudden..

DB Incline
4 sets of 8-12 reps
last set: 110 x 8

Smith Bench Press
Incline Flyes

Military Press
Bent Over Raises
Tri Sets: DB Press, Front Raise, Lat Raise
Rope Extensions
HS Dips

dmaipa
02-04-11, 10:51 pm
AM: 45 minutes of LISS cardio

PM:
FRIDAY: BACK/BIs

Pull-Ups
3 sets failure

Reverse Grip Pulldowns
3 sets of 6-10 reps

Barbell Rows
3 sets of 6-10 reps

DB Rows
3 sets of 6-10 reps

Wide Grip Pulldowns
3 sets of 6-10 reps

EZ Bar Bicep Curls
3 sets of 6-10 reps

Seated DB Curls
3 sets of 6-10 reps

After the workout, My girl and I ended up going to a different restaurant for my carb-up meal. Ended up going to this small local restaurant that had a Fish Special, Baked Haddock which was a nice size and then I had a baked potato and bowl of rice and some bread..good stuff! muscles feel full and hard. We will see what happens tomorrow. Progressing really good.

dmaipa
02-05-11, 11:16 am
Weight this morning.... 180 lbs

AM: 45 Min Cardio (HIIT)
5 min. warm up
10 minutes intervals (15 seconds fast, 45 sec. slow)
30 minutes, Stair Master

So far the Stair Master has become my favorite because after just 5 minutes on that thing I have a good sweat going, at the end of 30 minutes I'm dripping. Felt great this morning from my carb-up last night, muscles look full. Will continue doing cardio everyday, until i get a leanness i feel i can start backing off a little.

Jay
02-06-11, 4:50 am
Hows the progress going? At what point did you decide it was time to compete? I ask becuase competing is something I always wanted to do- and im trying to figure out when that would be.

dmaipa
02-06-11, 10:48 am
Hows the progress going? At what point did you decide it was time to compete? I ask becuase competing is something I always wanted to do- and im trying to figure out when that would be.

My progress is going great for my first time doing a contest. I'm doing the prep and training all on my own as well. I decided to compete when I knew it was something I wanted to do. I was always curious about competing but one day I just made the decision that I'm going to compete, I assessed where I was and gave myself enough time to prepare. I started preparing 24 weeks out from the show, I wanted to give myself as much time especially with getting used to the new diet and training on a diet.

I think the main thing was just making the decision to compete, rather than just being curious.

aloha

dmaipa
02-06-11, 5:44 pm
some pics took recently:

http://farm6.static.flickr.com/5017/5423213992_1bf937648b.jpg

http://farm6.static.flickr.com/5178/5422609809_7973a06ecf_m.jpg

http://farm6.static.flickr.com/5176/5390252123_4f4e1024e1.jpg

dmaipa
02-07-11, 3:58 pm
MONDAY: LEG DAY

Worked late last night, didn't get home till 2 AM. I woke up at 7AM feeling great! Had my breakfast, took my girl to school (she's getting her masters), came back home, prepared, and went to the gym feeling ready.

Warm-up: Leg Extension/Leg curls

Front Squats:
last set was a drop set:
275 x 4
225 x 5
135 x 10..sulked in the corner

Barbell Lunges
Smith Squats (leg press was taken so figured smith squats would do)
Leg Extensions
Standing Leg Curls
SLDL

30 minutes on Step Mill...

UPDATE:
decided to take a few more pics today, I looked back at all the pics I took and always did just from the back. Finally posted a side chest pose which I'm still working on and now here are Ab Pose, and Side Tricep

http://farm6.static.flickr.com/5171/5425553297_c0c68d375d_m.jpg

http://farm6.static.flickr.com/5291/5425553333_733673f8dd_m.jpg

dmaipa
02-08-11, 10:48 am
TUESDAY: CHEST/BIs

DB Incline Press
85 x 12
90 x 12
100 x 8
110 x 7

HS Incline - 3 sets
Bench Press - 4 sets
Pec Dec Flye - 3 sets

EZ Bar Curls -3 sets
DB Hammer Curls - 3 sets
Preacher curls - 2 sets

HIGA MONSTER
02-08-11, 11:39 am
I am on O'ahu and wen grind one "Oxtail Soup" for you at Zippy's last night in Waiau. Da buggah was mean.

LOL

dmaipa
02-08-11, 12:41 pm
I am on O'ahu and wen grind one "Oxtail Soup" for you at Zippy's last night in Waiau. Da buggah was mean.

LOL

Auwe! I wen open up this post and first thing I saw was zippys and drn for top em off you mention da ox tail soup! Auwe... LOL

dmaipa
02-11-11, 7:17 pm
Friday: SHOULDERS/ TRIs

Smith Military Press
4 sets w. last set at 225 x 8 reps then drop set

Bent over DB Raise
4 sets

Single Arm HS Shoulder Press
4 sets w. last set a drop set

Barbell Front Raise
3 sets

Machine Lateral Raises
3 sets

Rope Triceps Extensions
4 sets

HS Dips
3 sets to failure

Felt really good today during my workout today. Had to make today a moderate carb day, well only had a total of 60 grams of carbs in the between my two meals before and it made a whole difference in my workouts, had a crazy pump in my shoulders and still feeling it, tomorrow is HIIT in the morning.

dmaipa
02-13-11, 11:18 am
SUNDAY: LEG DAY

Note: with all this talk about Oly lifts and all, I decided to added them back into my training.

Power Cleans
5 x 3
worked my way up in weight, haven't done them in awhile and its a pain to not be able to drop the bumper plates (such a dumb rule at a gym that has bumper plates).
I was happy to have my last set at 225 x 3 reps

Squats
SL Leg Press
SLDL
Leg Extensions supersetted with Leg Curls

ABS

Oly Lifts:
Like I said above I'll be adding in some Oly lifts into my training now. It always feels good to feel explosive.
Leg Day = Cleans
Chest Day = Push Press
Back Day = going to continue doing deadlifts
Shoulder Day: Snatch or Power Snatch

dmaipa
02-14-11, 2:38 pm
MONDAY: CHEST/BIs

Push Press:
realized Im not very explosive anymore haha
5 x 3..last set was @ 215

Incline Barbell Press
Flat Bench
Incline DB Flyes

Standing Alt Curls - 3 sets
EZ Bar Curls - 2 sets
Concentration Curls..cause they feel good

20 minutes stair master

dmaipa
02-16-11, 2:35 pm
TUESDAY: BACK

Machine Pullovers
4 sets
Underhand Barbell Rows
4 sets
Reverse Grip Pulldowns
4 sets
DB Rows
4 sets
Deadlifts
4 sets

I was feeling great during my workout, I was just crushing the weights and pushing hard. Felt on a high until i got to deadlifts because of some idiots at the gym, a combination of people who work there and one person who talks to damn much. They were taking up two squat racks and just standing there talking about someone doing SLDL with 315 and just standing there talking. All barbells were being used, the platform had someone doing shoulder press. The longer I waited the more i got pissed, finally i had enough and just walked up to them and asked how many more sets they had. They told me "Oh, we aren't using this"..i just smiled and said ok, but then in my head i was saying, "Then why the f*** did you put 315 on the bar. " I told them to leave the weight on and i started my deadlifts finally!

WEDNESDAY: CARDIO DAY
took progress pics today, glad to see where i am. I actually added more carbs into my diet and weight is still going good. Im sitting at 180 right now which is good because i was actually loosing too much too fast again. Cardio really gets my weight falling.

Progress Pics:
http://farm6.static.flickr.com/5256/5451059336_1cca44cee2_m.jpg (http://www.flickr.com/photos/dmaipa/5451059336/)

http://farm6.static.flickr.com/5179/5450449679_d13107b042_m.jpg (http://www.flickr.com/photos/dmaipa/5450449679/)

http://farm6.static.flickr.com/5136/5450449663_d124309ef6_m.jpg (http://www.flickr.com/photos/dmaipa/5450449663/)

shortstack
02-16-11, 5:37 pm
Looking good brother. You waist is narrow and that's a great way to keep it. I can't remember if you said or not but are you working with anyone or just doing this on your own?

Jeremy

HIGA MONSTER
02-16-11, 7:52 pm
TUESDAY: BACK

Machine Pullovers
4 sets
Underhand Barbell Rows
4 sets
Reverse Grip Pulldowns
4 sets
DB Rows
4 sets
Deadlifts
4 sets

I was feeling great during my workout, I was just crushing the weights and pushing hard. Felt on a high until i got to deadlifts because of some idiots at the gym, a combination of people who work there and one person who talks to damn much. They were taking up two squat racks and just standing there talking about someone doing SLDL with 315 and just standing there talking. All barbells were being used, the platform had someone doing shoulder press. The longer I waited the more i got pissed, finally i had enough and just walked up to them and asked how many more sets they had. They told me "Oh, we aren't using this"..i just smiled and said ok, but then in my head i was saying, "Then why the f*** did you put 315 on the bar. " I told them to leave the weight on and i started my deadlifts finally!

WEDNESDAY: CARDIO DAY
took progress pics today, glad to see where i am. I actually added more carbs into my diet and weight is still going good. Im sitting at 180 right now which is good because i was actually loosing too much too fast again. Cardio really gets my weight falling.

Progress Pics:
http://farm6.static.flickr.com/5256/5451059336_1cca44cee2_m.jpg (http://www.flickr.com/photos/dmaipa/5451059336/)

http://farm6.static.flickr.com/5179/5450449679_d13107b042_m.jpg (http://www.flickr.com/photos/dmaipa/5450449679/)

http://farm6.static.flickr.com/5136/5450449663_d124309ef6_m.jpg (http://www.flickr.com/photos/dmaipa/5450449663/)
Good job bruddah! Keep it up!

HIGA MONSTER

dmaipa
02-17-11, 6:31 pm
Looking good brother. You waist is narrow and that's a great way to keep it. I can't remember if you said or not but are you working with anyone or just doing this on your own?

Jeremy

thanks brother! it's all coming along. I'm doing my contest prep on my own, just reading around and experimenting.


Good job bruddah! Keep it up!

HIGA MONSTER

Mahalos braddah!

dmaipa
02-21-11, 3:11 pm
Monday: Leg Day

warm-up 10 minutes on bike

Front squats
4 sets 8-15 reps, last set drop set

Leg Press
4 sets 8-12 reps, last set drop set

RDL
4 sets 8-12 reps, last set drop set

walking Lunges
3 sets 20 steps

Leg ext. Superset w. Leg curls
3 sets 8-12 reps. 2 count contraction, 3 count negative

weight is at 179. Backed off cardio a bit to only doin it 3-4 days. Can tell BF is dropping, and the added carbs have been working well thus far. Diet is going strong mainly consisting of whole eggs, egg whites, chicken, lean beef, oatmeal and brown rice. Getting my fats from fish oil and olive oil while throwing in PB now and then.

dmaipa
02-24-11, 7:05 pm
Wednesday: Back/abs

did drop sets on most of the last sets of each exercise. I felt like I was on a high today. Good stuff! Feeling fuller and leaner. Solid combo!

Pull-ups
3 x 5-10 reps

Wide Grip Lat Pulldowns
4 x 8-12

Underhand BB Row
4 x 8-12

Neutral Grip Pulldowns
4 x 8-12

DB Rows
4 x 8-12

Abs
------------------------------------------
Thursday: Shoulders/Tri's

DB Shoulder Press
4 sets x 8-10

Smith Shoulder Press (last set drop sets)
4 sets 8-10
last sets 225, 185, 135

DB Bent Over Raises
4 sets of 10-15

DB Lateral Raises (3 sets of strip sets)
35 x 10, 30 x 10, 25 x 10

Rope Tricep Pushdowns
4 sets of 8-15

HS Dips
4 sets of 8-12 reps
last set drop set

My strength level just wasnt there that much today so i added a few other intensity techniques. still glad i was still able to DB press the 90s for reps tho.

dmaipa
02-28-11, 11:57 am
MONDAY: "National Chest Day" BUT for me...LEG DAY
Decided to go high reps today

Leg Extensions for warm-ups
did a total of 50 reps

Squats
135 x 20
185 x 15
225 x not sure loss count 15-20
Drop Set: 225, 185, 135

Narrow Stance Leg Press superset w. BW Lunges
5 sets of 12-20 reps

Lying Leg Curls
4 sets of 10-15 reps

SLDL
4 sets of 8-15 reps

Calves

Abs

DONE!

Some leg shots:
http://farm6.static.flickr.com/5257/5486183250_45491da5f6_m.jpg

http://farm6.static.flickr.com/5217/5485588831_bc65d140bb_m.jpg

dmaipa
03-03-11, 10:57 pm
Back Day:

feeling the effects of working late nights, been working the pass straight 6 nights and haven't been sleeping well but no excuses. Back day I just knew I wasn't going to be able to move the same weights, so I changed it up. I worked at a fast pace resting less than a minute between sets. Did a high volume with as much weight as possible. At the end of the workout I felt great!

HS Pullovers
Underhand Pulldowns
Cable Rows
DB Rows
BHN Lat Pulldowns
Finished off with Rack Wide Grip Pull-ups

Been slowly incorporating LISS after weight training to help with shedding more fat off. Through experience I've learned that whenever i do cardio i really drop weight fast so this time i'm easing into it. My diet is doing alot of the work right now with the fat loss

http://farm6.static.flickr.com/5136/5492222849_efa8bbc906.jpg

http://farm6.static.flickr.com/5259/5492818216_99636f6295.jpg

http://farm6.static.flickr.com/5052/5492818174_c5e88c7390.jpg

dmaipa
03-07-11, 10:03 pm
MONDAY: SHOULDERS

It was crowded tonight so had to substitute some exercises

HS Shoulder PRess
DB Front Raises
DB Lateral Raise
Bent Over Raises
Machine Lat Raises- FST-7
DB Shrugs

15 minutes HIIT

great workout felt strong today.

dmaipa
03-08-11, 12:23 pm
Im feeling the effects of the diet and the low calories today, it was LEG DAY and it had to be done. Took a different approach tho. Just wanted to make sure i thrashed my legs.

Workout Length: 40 minutes

Warm-up:
Leg Ext. total of 50 reps

then the fun began:

did super sets: I didn't count any reps or sets, reps stayed around 6-15 reps:
Smith Front Squats
Leg Extensions
Probably did close to 5 rounds little rest and went up to 225 on the front squats

2nd superset:same just kept going and adding weight
Leg Press (20 reps - 10 narrow stance, 10 shoulder width stance)
Bodyweight Lunges (20 steps)

3rd superset:
Lying Leg Curls
RDLs

4th superset
Cable Crunches
Donkey Calf Raises

Done!

dmaipa
03-11-11, 9:41 am
THURSDAY: BACK

Bent Over Rows
Underhand Pulldowns
Deadlifts
Cable Rows
Rope Pullovers - FST 7

20 minutes cardio (step mill)

some recent pics:

http://farm6.static.flickr.com/5138/5509198183_7029d94304_m.jpg

http://farm6.static.flickr.com/5175/5509798884_c1eea7cbe7_m.jpg

HIGA MONSTER
03-11-11, 9:57 am
THURSDAY: BACK

Bent Over Rows
Underhand Pulldowns
Deadlifts
Cable Rows
Rope Pullovers - FST 7

20 minutes cardio (step mill)

some recent pics:

http://farm6.static.flickr.com/5138/5509198183_7029d94304_m.jpg

http://farm6.static.flickr.com/5175/5509798884_c1eea7cbe7_m.jpg
Looking great Bu! Keep it up.

HIGA MONSTER

shortstack
03-11-11, 10:29 am
Making some good progress brother. Stay after it and let me know if you need any help with anything.

Jeremy

Imjorman
03-11-11, 10:48 am
I'm subb'd to this. Nice to see you changing and taking steps towards your goals.

dmaipa
03-11-11, 4:45 pm
Looking great Bu! Keep it up.

HIGA MONSTER

Mahalos braddah..almost time!


Making some good progress brother. Stay after it and let me know if you need any help with anything.

Jeremy

Thanks for checking in Jeremy. Much appreciated. Just been researching and making sure im dialing everything in right. Especially for peak week manipulations.


I'm subb'd to this. Nice to see you changing and taking steps towards your goals.

Thanks for following brother..its been an awesome journey

dmaipa
03-16-11, 5:30 pm
WEDNESDAY: BACK Day

Wide Grip Pulldowns
Wide Cable Rows
DB Rows
Underhand Grip Pulldowns
Underhand BB Row

30 Minutes LISS

feel tired today, had a long night at work last night didn't get home till after 2 and then was up early to start the day. Glad today is my last night of work for the next week.

PIC UPDATE:
here is a pic i just took after meal 4 and a bit flat as well. Got some abs poppin still!

http://farm6.static.flickr.com/5016/5532570837_667287e052_m.jpg

dmaipa
03-28-11, 7:17 pm
here are some updated pics of my progress

http://farm6.static.flickr.com/5028/5569722556_84802521bd_m.jpg
http://farm6.static.flickr.com/5052/5569135791_622e1668a2_m.jpg
http://farm6.static.flickr.com/5259/5569135835_a008e262e6_m.jpg

dmaipa
04-13-11, 11:31 am
Sorry for being MIA for sometime now. It's been hectic on my side with life in general but just a quick update. I'm three days out from my first bb show and I'm pumped up ad nervous. I leave tomorrow to head out to Ohio and meeting my dad and brothers there flying from Hawaii. They not really looking forward to the long flight. Everything has gone as best as possible. I feel my posing is somewhat decent, still constantly practicing and got my routine and all down. So main thing right now is just to have a good time and embrace the whole experience. This will be my first time EVER going to a bb show. Never been a spectator or competitor so I have no idea what to expect

HIGA MONSTER
04-13-11, 3:12 pm
Sorry for being MIA for sometime now. It's been hectic on my side with life in general but just a quick update. I'm three days out from my first bb show and I'm pumped up ad nervous. I leave tomorrow to head out to Ohio and meeting my dad and brothers there flying from Hawaii. They not really looking forward to the long flight. Everything has gone as best as possible. I feel my posing is somewhat decent, still constantly practicing and got my routine and all down. So main thing right now is just to have a good time and embrace the whole experience. This will be my first time EVER going to a bb show. Never been a spectator or competitor so I have no idea what to expect
Best of luck braddah!

"RUSH 'EM!"

HIGA MONSTER

dmaipa
04-18-11, 10:43 am
Just wanted to let you guys know.. i placed 4th place in my division. There was alot of great competition and alot of competitors in my division..its been a great journey and the competitive side of my wants more!

here are some images from the show:
http://farm6.static.flickr.com/5307/5630316518_6977b992db.jpg
http://farm6.static.flickr.com/5228/5630310542_1e9252c20f.jpg
http://farm6.static.flickr.com/5108/5630301866_001b57be43.jpg
http://farm6.static.flickr.com/5029/5629689913_5ea22d7ae8.jpg
http://farm6.static.flickr.com/5145/5629679513_75b58cde0e.jpg
http://farm6.static.flickr.com/5069/5629686245_a7a2a969f8.jpg

HIGA MONSTER
04-18-11, 1:17 pm
Just wanted to let you guys know.. i placed 4th place in my division. There was alot of great competition and alot of competitors in my division..its been a great journey and the competitive side of my wants more!

here are some images from the show:
http://farm6.static.flickr.com/5307/5630316518_6977b992db.jpg
http://farm6.static.flickr.com/5228/5630310542_1e9252c20f.jpg
http://farm6.static.flickr.com/5108/5630301866_001b57be43.jpg
http://farm6.static.flickr.com/5029/5629689913_5ea22d7ae8.jpg
http://farm6.static.flickr.com/5145/5629679513_75b58cde0e.jpg
http://farm6.static.flickr.com/5069/5629686245_a7a2a969f8.jpg
Right on brah! Congrats to you!

Das killah dat da ohana could come support you. Solid brah!
HIGA MONSTER