Workout Routine Update on Profile & in this Post

Hi Guys, 

Still busy, but got on a roll and updated my profile. Hope you are all well. If you're interested, here it is. It's pretty damned crazy!

Love,

Dave

 

New Typical Routine - Please keep in mind that my body responds well to high quantity training and I may even be immune to "overtraining", the verdict is still out. In addition, my back muscles and connective tissue are very flexible. As Dx says, "Your mileage may vary."

(Here's to the King of WLS support on line!)

 
Mental: All types of sports and motivational self-hypnosis, including HDD by Lloyd Glauberman, performed regularly

 

Cardio: I tried the new trend HIIT. I'm saying trend and not "trendy", because the exercise is too damned intense to be trendy. The only other cardio I do is swimming 40 minutes, once a week. This gives me one high-rep activity on the arms.

 

Weights: I do 3-5 reps to failure exclusively with 3 minutes rest in between and little supersetting, because this seems to provide a good balance of effects, from strength (now working out with 370 on deadlifts), to size and tone (see pics). I think supersetting and high rep stuff are good, but there's no way I can even get close to the 85% cardio max on a superset, so I save my high rep work for track and bike sprinting, which I do 5-7 times a week (+that once a week swim I mentioned above).

 

Exercises (by order of priority - Priority = Total body strength & Injury Prevention):

 

Weekday 1

 

Compound exercises of the back are my number one priority since when done carefully and correctly, they tend to strengthen the whole body and help prevent injury:

 

Deadlifts 6-8 sets; Bent over rows 6-8 sets; Behind neck pullups 3-4 sets;

Narrow grip sitting cable pulldowns to waist 3-4 sets, Machine lat rows 3-4

sets, Rotational machine lat rows (rotational pad to the rear 3-4 sets).

 

Weekday 2 Shoulders & Serratus are my number two priority, since thesemuscles help prevent injury and increase ability to do chest workouts:

 

Overhead presses 6-8 sets; Upright rows 6-8 sets; Dumbbell rows with one knee, one hand on a bench 3-4 sets; Straight-arm barbell pullovers 2 sets; Double dumbbell pullovers 3-4 sets; Single heavy dumbbell pullovers (both hands holding single dumbbell (done together then separately, crossing in the middle) 4 sets; Lateral Dumbbell deltoid raises (one of my few superset concessions), 3-4 sets; Alternating 10-15-20 kgs. vertical weight plate swings (nose level to waist level) to exhaustion.

 

Weekday 3 Legs only, Upper body needs a break:

Squats 4 sets; Front Squats 4 sets; Lunges 4 sets

 

Weekday 4 Chest - I do this as far away from shoulders as possible, since there is so much overlap, particularly in the use of the deltoids, and even the chest. Wanna work your chest? Give up some of the bench time for

more military presses on a seperate day. You see what I'm getting at... (maybe?)

 

The setup I have here borders on insane...I know!

 

I have to thank my wife for letting me create my own men's testo world in the basement: Weights, bike trainer, every power tool you can imagine. How can I help but be hormonally challenged? lol

 

1. Incline dumbbell presses - To get enough weight I have 78 lb dumbbells hanging from the ceiling. When you get to this weight, no one will lift it up for you and you'll kill yourself trying to get those babies in position. (4-8 sets)

2. Forward "chain & handle" shrugs - This is one of my few "supersets". I do forward shrugs with self-constructed chains and handles that attach to theend of a barbell. I do these in between each set of 1, above and then rest for three minutes.

3. 120 lb dumbbell shrugs (4 sets each side) - I shrug my shoulders inward.

Again, I have to use the dumbbells which are hanging from the ceiling.

4. Decline presses, wide grip 2-3 sets; close grip 2-3 sets

5. Dips 79 kg body weight + 44 lbs attached to homemade weight belt

(leather belt with chain and hook which encircles the plate through the barhole. (3 sets)

6. Dumbell flies on flat bench, 3-4 sets, Rotational machine flies, 3-4 sets.

 

Day 5 - Rest  and repeat, maybe improvise a little with a partner

Uh, hi Dave, Thanks for the workout info. I think I'll start with Day 5! I believe, however, that you must mean ounces not pounds. For example, you wrote about 78 and 120 lb dumbbells but I just know you meant 78 and 120 ounces, eh? Just kidding! I always appreciate your posts, but this one is especially timely since I'm getting ready to switch my workouts around a bit and every bit of practical info comes in handy.

Hi Doug!

It's the chains! With chains from the ceiling...hehe...I can do anything! (whip noise...Vincent Price type lollollollol)

May be the mental training more than anything. As soon as I did my first exercise and mental toughness self hypnosis routines, I was convinced that I wanted weights attached to hands whenever possible.

Always Good to Hear from You,

Dave

(now working out with 370 on deadlifts), Big deal I was doing 520lbs dead lifts 7 months ago, oh you don't mean getting my fat ass out of bed in the morning. Wow, those are some monsterous weights you got going on there, glad you don't belong to my gym, hell my gym largest dumbells are only 100lbs each, at my current gym, when ever I feel inadequate I go to the lat pull down machine and do a few sets at 150lbs.  Or the back extender machine at 230lbs, the full rack. Those are my machines that I can show off on, the rest of them not so much but I am working on it Thanks for the information, I will consider it when i change my workout program.

Those also sound like pretty good weights. I've always felt that MO people have to be considerably stronger. Keep up the training, especially since you'll have a flood of testo in your bloodstream as you lose weight. I think it's necessary to experiment to see if your weight training results match the amount of effort and time your put in. It seems that for some, more than once a week on any body part is too much, while for others, same body part three times a week is fine.

See you up here again soon,

Dave 

Hey Dave, you da man! i noticed you don't have leg curl thrown in there for the hamstrings. you do them right? also, watch out for the behind the neck stuff. dangerous territory. one more neat exercise for ya. on your lateral dumbell raises try doing a drop set or two. i'll do about 8 reps at max weight then drop for another 8 or 6 and then a final 10 or 12. it really gives you a burn and a pump. it striats the outer head over time (see my pic on file). it's a great exercise but do it last in your shoulder routine. man, i gotta rest and take a nap just reading what you do every day. jeez! carbonblob........who's feeling inferior at the moment!

Hi CB,

I should do some leg curl, but with the deadlifts and the bike and track sprint work, I figure they are covered. I'll try the shoulder work. Deltoids are a different animal, you have to do down sometimes for form, don't you?

I'm really having some replacement addictions here! But having fun. Curiosity is what keeps me going - seeing how far I can go and wondering where it will end. Hell, I've started wrapping everything recently - gloves with wrist support, elbow wraps, knee wraps, everything but a waist belt!

Hope You're Well,

Dave

hey,

i know what you mean about the wrapping. i have a belt but i also have wrist and elbow wraps when i work out. i really need the elbow wraps most of all. i find the wraps and a warm up usually keep me limber enough.

as for the shoulders, you know there's three heads. in, out and side. so i do those parts plus i also shrug and do pull ups. i do the pull ups on back days though. and yep, delts are a really small muscle so you don't need big numbers for them except for the military press. i do side dumbells with just 40# and it feels like a ton for me. militaries for the front and i use my machine for the back heads. pull ups are 125# and shrugs are 255#. not big weights but like you said, i try to keep perfect form and those numbers allow that. of course cheating has its place too so sometimes i'll up the weight just for shock value. my shoulders are really responding this year to the new routine.

i forgot about your deadlifts. of course that's about the best for ham workouts. i see you do a lot of back work. when you think of it, the basics cover just about everything. so all your back work is really helping all the other parts. i see you use a lot of rowing. again, a super way to make every part of you gain. that's what i've been doing. back to basics. bench, curl, squats and pressing. i can't believe how well i've been responding to just those exercises. i've put on inches in just the last 8 weeks. later.....carbonblob

Well Gentlemen,,,,, I'm getting my seroma drained tomorrow, and I haven't been in the gym for 3 weeks... so with all the love in my heart....bite me.... I got the arms of a 17 year old girl...I know that that might appeal to some of you, but my chest...flat, arms flat, shoulders.slumped, geez....when will it end.... great work out....do a set for me..... oh....by the way...do y'all have stalkers....some of these chicks are creepy.....maybe I should hook them up with Scott.... Russ

Good luck on the Seroma, Russ! Don't worry, I don't bite! lol.

I've had one or two that were really strange, almost like high school kids playing around and I didn't respond. Anyone in any institution, in any condition can contact us. But, I think the distance keeps them off me. Or maybe I'm just too weird for them!

Dave