Book 'em DANO

[DANO]

After being on the FORVM from the start I think it is time to start tracking my own journey.
I have been hitting the iron for about 8 years now. My wife, who is a personal trainer/aerobics instructor of the highest caliber, inspired this average skinny guy to start packing on the weight with the “Shut Up and Train” ad, with a little note saying “My goal for you!” Seeing that kicked this 150lb runt in the ass. I started taking the lunchtime pilgrimage across the street from my work to the gym. Now I am looking to break the 200lb mark, keep growing, and end up in a BIG ass box when the end comes!
Currently:
Height: 5’9” (not gonna change)
Weight: 192
BF% hovering around 12%
My schedule is erratic and I usually work what I can, when I can, but the gains keep coming ….
Thanks for stopping by.

[DANO]

CHEST
Flat db: 65x10, 80x10, 100x2(PR), 95x4, 85x4, 70x6.
Flys: 25x10, 30x10, 35x10, 40x8, 50x4
Incline db: 65x8, 70x6, 65x6, 65x4
I think going that heavy on flat press and flys REALLY burned me out for the incline, Guess which bodypart is lagging!!!!

[Firedrake]

I sympathize, bro -- I hit flyes before incline chest yesterday and really paid for it. Glad to see you're chiming in!

[DANO]

Everyone else figured it was about time too! hahaha

[NJC_Manhattan]

Looking to see big things in here. Subbd

[wedge]

I never knew I was so persuasive. I think this week is a good time for you to pull 450.
Just saying.

[machineman]

about time, DANO! you know I'm in!!

[mritter3]

bout time you started a journey, im in for the ride, yeah flyes before incline will def. hinder what you can throw up during the incline.

[sodapop]

Looks like a good journey in here. Nice chest workout; heavy DB pressing.

Subb'd.

[DANO]

Well today I have legs on tap, I think heavy squats might be out for today... my back is still wasted from deads on mon!! we will see.....

[DANO]

Looking to see big things in here. Subbd

Looking to di big things!! Thanks for tagging along!

I never knew I was so persuasive. I think this week is a good time for you to pull 450.
Just saying.

Nah, I'll just let the suspense build!!

about time, DANO! you know I'm in!!

Thanks MM!

bout time you started a journey, im in for the ride, yeah flyes before incline will def. hinder what you can throw up during the incline.

Why do people keep saying that?? haha

Looks like a good journey in here. Nice chest workout; heavy DB pressing.

Subb'd.

Welcome, glad to have all the support I can, soda!....get it ....can...soda........ok, so it's not that funny!

[wedge]

Well today I have legs on tap, I think heavy squats might be out for today... my back is still wasted from deads on mon!! we will see.....

Rep it out. Grab a weight, 135, 225 or whatever you feel comfy with and do like 5-10 set of 10 reps. Throw in a 3 sets of hamstrings and calves and call it a day.

[DANO]

Rep it out. Grab a weight, 135, 225 or whatever you feel comfy with and do like 5-10 set of 10 reps. Throw in a 3 sets of hamstrings and calves and call it a day.

It's like you read my mind!!

[wedge]

It's like you read my mind!!

Just be careful getting back across the road. Don't need you to pull a Thrawn and get hit by a car.

[DANO]

LEG DAY
My back was still tight from deads soooooo, up the volume!!
Squats: 155x10(atg), 250x10x4, finally 155x20
After that I did a “circuit” of sorts, I went from standing calf raises, to lying leg curls, to seated calves, to leg curls, back to standing calves…kinda confusing, REALLY ass kicking. It worked out to 3 sets of standing calves, 3 sets of seated calves 6 sets of curls.
180lbs for standing fail each set
Curls: 97x10, 100x10, 110x10, 120x10, 130x8, 140x6.
Seated calves: 150xfail each set.
Finished off with some abs and limped back to work!

[wedge]

Good outing Dano!

[mritter3]

LEG DAY
My back was still tight from deads soooooo, up the volume!!
Squats: 155x10(atg), 250x10x4, finally 155x20
After that I did a “circuit” of sorts, I went from standing calf raises, to lying leg curls, to seated calves, to leg curls, back to standing calves…kinda confusing, REALLY ass kicking. It worked out to 3 sets of standing calves, 3 sets of seated calves 6 sets of curls.
180lbs for standing fail each set
Curls: 97x10, 100x10, 110x10, 120x10, 130x8, 140x6.
Seated calves: 150xfail each set.
Finished off with some abs and limped back to work!

sounds like a kick ass leg day, way to power through the squats even with the sore back

[DANO]

sounds like a kick ass leg day, way to power through the squats even with the sore back

Thanks, It was fun! I was standing with a narrow stance for the final 20 and it really put a burn on the quads. as for the back it feels great after the squats, funny how that works huh?

[wedge]

I'd recommend something that Juggs suggested for me that is working wonders. Space out your back/leg workouts. In my split, I have back on Monday and Legs on Friday. Give your back a few days rest.

[DANO]

I'd recommend something that Juggs suggested for me that is working wonders. Space out your back/leg workouts. In my split, I have back on Monday and Legs on Friday. Give your back a few days rest.

I completly agree, now that I am concentrating on my back workouts I have shifted my leg days to thursday, but I am not going to get to the gym today and I didn't want to miss my leg day!!