Dan Chases Andy Bolton's Total; Fails Miserably - Page 4

danman77220 · 04-05-2007, 03:41 AM

Haha well I had 2 and a half hours of classes afterwards to rest up. Barbell rollers yesterday were the worst, though, I could barely hold onto the steering wheel! But man after walking around my gym with 60s it felt like I could dunk a 15 foot hoop lol. I'm kind of disappointed, though, I don't feel any significant soreness in my calves right now...

**romanaz** · 04-05-2007, 03:42 AM

man, my calves would be blasted and I wouldn't be able to walk to my car.

I feel the same way if I do Banded speed squats.

danman77220 · 04-05-2007, 03:46 AM

It's really buggin me. Like I did a SHITLOAD of volume today in the gym but my calves are just like "meh." And this is the first time I've done calves...

I just found out we have some bands in my school gym. I might try em out on a leg day one of these days.

**romanaz** · 04-05-2007, 03:54 AM

well aren't calves made up mostly of the slow-twitch fibre's so you would need a ton of volume to make them hurt? iunno, i don't train my calves specifically so

**davtown** · 04-05-2007, 03:57 AM

When you're doing calves, try squeezing your calf muscles as hard as you can at the top of the movement. Hold the contraction for at least a full second, then go back down.

Also, when you're doing any calf presses, try to make your toes the only point of contact with whatever platform you're pressing against, allowing you to extend your feet further at the bottom of the movement, giving you greater ROM.

You can try holding the peak contraction for a long as you want (5-10seconds, anything, 1sec is a good starting point), and then once you can't do any more reps with peak contraction at the top, bust out as many regular reps as you can.

Do those things and if let me know if your calves get sore.... mine sure do.

danman77220 · 04-05-2007, 03:59 AM

That might be it haha. I wasn't holding at all, I was just burning through reps.

danman77220 · 04-06-2007, 03:10 AM

Shoulders/Traps

Seated BB Military Press

85x10x1
95x10x1
110x10x1 <---PR
135x1 <--- PR!
145x1 <--- PR!!!!!!!!!!!!!!!!!!!!!

Clean and Press

95x8x1
95x5x1

Front Raises

20sx10x2

Upright Rows

75x10x2
85x10x1 <--- PR

Lateral Raises

15sx10x2

Rear Raises, lying down on a bench

10x10x1
12x5x10x1

Rotator Cuff Circles

10 lbs x10 rotations per arm

Today was great. I hit not one, but 3 MILITARY PRESS PRS!!! Back in weight training my max was 125, and I had gone down after that because until recently I hadn't been targeting my shoulders as hard. I wasn't even expecting 135 today, but I ended up getting an all-time high of 145!!! That was awesome. Great workout.

Diet Analysis

Meal 1: 6:AM:
2 servings Quaker oats, 1 scoop whey
Meal 2: 9:00 AM
1.5 oz. of pastrami on 2 slices of 100% WGB
Meal 3: 11:00 AM
3.5 oz. of chicken breast on 2 slices of WGB
Meal 4: 3:30 PM (pre-workout)
1/2 cup granola, 8 oz. 1% milk, 1 scoop whey, 1 slice cheesecake

Meal 5: 6:30
2 scoops whey, 8 oz. 1% milk, .5 oz. mixed veggies
Meal 6: 8:30 PM
2 slices cheesecake

Totals:

Cals consumed: 3364
Cals burned: 3699 (barely made it)
Protein: 198g (32%)
Carbs: 394g (45%)
Fats: 117g (24%)

I love my grandmother to death. I really do.
But I wish she wasn't such a GODDAMN GOOD COOK!!!!!!!!!!!!!!!!!
Cheesecake... My only weakness.

Well, great day for working out. Definitely not for eating. Protein was way too low, cals were way too high. I'm thinking about just throwing that cheesecake away and telling her I ate it all. It'd save me a lot of trouble.

danman77220 · 04-06-2007, 10:05 PM

Legs

Squats

205x5x1

Superset: Leg Extensions/Leg Curls

(115x10/65x10)x3

It was alright. I was glad to actually get a leg day in for the first time in 2 weeks. No PRs, but I met my old record. The superset was nice, my legs felt tired as hell afterwards. I think I'm going to start going ATG on squats... I don't like having to worry about going parallel or not, so I'm just gonna go as low as possible.

danman77220 · 04-08-2007, 07:02 AM

Arms

CGBP

125x5x2
130x5x3 <--- PR

Barbell Curls (21's)

weight/reps half up/reps half down/reps full

45/7/7/7
55/7/7/7
65/7/7/3

Overhand BB Curls

45x10x2
55x10x1 (last rep assisted)

Lying Triceps Extensions

Bar+20x10x1
Bar+30x8x1
Bar+35x8x1
Bar+35x2x1, form sucked, took off 2.5s
Bar+30x8x1
Bar+20x8x1, then benched for 10 reps

It was cool. Tris felt more pumped than ever, I never really do triceps extensions or skull crushers. 21s are such a bitch.

danman77220 · 04-08-2007, 06:24 PM

Morning weight: 181.6!!!!!!!!!!!!!!!!

**romanaz** · 04-08-2007, 07:06 PM

Quote:

Originally Posted by danman77220

Morning weight: 181.6!!!!!!!!!!!!!!!!

nice

danman77220 · 04-10-2007, 06:52 AM

25 minute bike ride with the padre.

Est. cals burned: 242

Diet Analysis:

Cals Consumed: 2456
Cals Burned: 3509
Protein: 247g (46%)
Carbs: 169g (26%)
Fats: 73g (28%)

Meal 1: 6:00 AM
2 servings Quaker Oats, 1 scoop Isopure Whey Protein
Meal 2: 9:00 AM
2 slices reduced cal wheat bread, 2.5 oz turkey
Meal 3: 11:00 AM
2 slices reduced cal wheat bread, 4 oz turkey
Meal 4: 3:00 PM
1 scoop ON whey, 8 oz. 1% milk, 1/2 cu[ granola
Meal 5: 5:30 PM
1 yam, 1 tsp brown sugar, 3.4 oz chicken breast, 10 Triscuit Crackers
Meal 6: 8:30 PM (Post WO)
2 scoops ON Whey, 8 oz. milk, 3 boiled eggs
Meal 7: 10:30 PM
3.7 oz turkey, 1 boiled egg

I liked today even though I didn't get to bench. Spotter couldn't make it to the gym.

danman77220 · 04-11-2007, 03:25 AM

Chest/Tris/Abs

Flat BB Bench

95x12
145x5x1

Switched to DBs to mix things up a little.

Flat DB Bench

55sx10x1
60sx8x1
65sx3x1 (last rep assisted)
60sx7x1 (last 2 reps assisted)

Incline DB Bench (45*)

50sx8x1 <---PR
50sx7x1 (last rep assisted) <---PR

BW Dips

8x1

Had to leave school gym, went to LA Fitness 6 hours later.

Flat BB Bench

85x10
135x3
155x1
175x0

Hammer Strength Seated Dips

180x12x1

Incline CGB

85x10x1 <---PR
95x7x1 (last rep assisted) <---PR
90x7x1 (last rep assisted) <---PR

Machine Crunches

100x12x1
115x12x1
125x12x1 <---PR

Machine Side Crunches

105x10x2 each side <---PR

Knee Raises

+5lbsx15x1
+10lbsx15x2 <---PR

I don't get why my strength keeps increasing while I continue to lose weight (9 pounds so far, yeeuh!). I don't know what posessed me to do DB flat bench today, I just felt curious. I did a lot of abnormal stuff today actually... I've been doing 5x5 for every exercise but I just felt like going 8-10 reps today. I miss that reeeeally deep pump I get from incline DB press.

Felt like I had 175 on bench, but meh, foiled again.

I plan on starting a P/RR/S log starting next week. It interests me, and I've been doing 5x5 for about 16 weeks now I just realized (twice what I thought).

danman77220 · 04-12-2007, 04:03 AM

Back

T-Bar Rows

45x7x1
110x7x1
120x7x3

V Bar Lat Pull Downs

130x8x1
145x8x1
150x8x3

CG Cable Rows

135x5x1
120x8x3

No deads

It was ok, lats felt more pumped than usual which made me happy.

danman77220 · 04-13-2007, 07:06 AM

Shoulders/Abs

Clean and Press

95x8x1

Seated BB Military Press

95x10
105x8x1 (last 2 reps assisted)
115x6x1 (last rep assisted)

Seated Side Raises

12sx10x1
15sx10x1
20sx10x1 <---PR

BB Front Raises

35x10x3

Went to LA Fitness later, did some cardio and abs.

Stairmaster for 15 minutes

Est. cals burned: 152

Machine Crunches, seat lowered down for better ROM

125x12x1

04-05-2007, 03:41 AM	#91
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Haha well I had 2 and a half hours of classes afterwards to rest up. Barbell rollers yesterday were the worst, though, I could barely hold onto the steering wheel! But man after walking around my gym with 60s it felt like I could dunk a 15 foot hoop lol. I'm kind of disappointed, though, I don't feel any significant soreness in my calves right now... __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-05-2007, 03:46 AM	#93
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	It's really buggin me. Like I did a SHITLOAD of volume today in the gym but my calves are just like "meh." And this is the first time I've done calves... I just found out we have some bands in my school gym. I might try em out on a leg day one of these days. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-05-2007, 03:57 AM	#95
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	When you're doing calves, try squeezing your calf muscles as hard as you can at the top of the movement. Hold the contraction for at least a full second, then go back down. Also, when you're doing any calf presses, try to make your toes the only point of contact with whatever platform you're pressing against, allowing you to extend your feet further at the bottom of the movement, giving you greater ROM. You can try holding the peak contraction for a long as you want (5-10seconds, anything, 1sec is a good starting point), and then once you can't do any more reps with peak contraction at the top, bust out as many regular reps as you can. Do those things and if let me know if your calves get sore.... mine sure do. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-05-2007, 03:59 AM	#96
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	That might be it haha. I wasn't holding at all, I was just burning through reps. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-06-2007, 03:10 AM	#97
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Shoulders/Traps Seated BB Military Press 85x10x1 95x10x1 110x10x1 <---PR 135x1 <--- PR! 145x1 <--- PR!!!!!!!!!!!!!!!!!!!!! Clean and Press 95x8x1 95x5x1 Front Raises 20sx10x2 Upright Rows 75x10x2 85x10x1 <--- PR Lateral Raises 15sx10x2 Rear Raises, lying down on a bench 10x10x1 12x5x10x1 Rotator Cuff Circles 10 lbs x10 rotations per arm Today was great. I hit not one, but 3 MILITARY PRESS PRS!!! Back in weight training my max was 125, and I had gone down after that because until recently I hadn't been targeting my shoulders as hard. I wasn't even expecting 135 today, but I ended up getting an all-time high of 145!!! That was awesome. Great workout. Diet Analysis Meal 1: 6:AM: 2 servings Quaker oats, 1 scoop whey Meal 2: 9:00 AM 1.5 oz. of pastrami on 2 slices of 100% WGB Meal 3: 11:00 AM 3.5 oz. of chicken breast on 2 slices of WGB Meal 4: 3:30 PM (pre-workout) 1/2 cup granola, 8 oz. 1% milk, 1 scoop whey, 1 slice cheesecake Meal 5: 6:30 2 scoops whey, 8 oz. 1% milk, .5 oz. mixed veggies Meal 6: 8:30 PM 2 slices cheesecake Totals: Cals consumed: 3364 Cals burned: 3699 (barely made it) Protein: 198g (32%) Carbs: 394g (45%) Fats: 117g (24%) I love my grandmother to death. I really do. But I wish she wasn't such a GODDAMN GOOD COOK!!!!!!!!!!!!!!!!! Cheesecake... My only weakness. Well, great day for working out. Definitely not for eating. Protein was way too low, cals were way too high. I'm thinking about just throwing that cheesecake away and telling her I ate it all. It'd save me a lot of trouble. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log Last edited by danman77220 : 04-06-2007 at 03:57 AM.

04-06-2007, 10:05 PM	#98
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Legs Squats 205x5x1 Superset: Leg Extensions/Leg Curls (115x10/65x10)x3 It was alright. I was glad to actually get a leg day in for the first time in 2 weeks. No PRs, but I met my old record. The superset was nice, my legs felt tired as hell afterwards. I think I'm going to start going ATG on squats... I don't like having to worry about going parallel or not, so I'm just gonna go as low as possible. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-08-2007, 07:02 AM	#99
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Arms CGBP 125x5x2 130x5x3 <--- PR Barbell Curls (21's) weight/reps half up/reps half down/reps full 45/7/7/7 55/7/7/7 65/7/7/3 Overhand BB Curls 45x10x2 55x10x1 (last rep assisted) Lying Triceps Extensions Bar+20x10x1 Bar+30x8x1 Bar+35x8x1 Bar+35x2x1, form sucked, took off 2.5s Bar+30x8x1 Bar+20x8x1, then benched for 10 reps It was cool. Tris felt more pumped than ever, I never really do triceps extensions or skull crushers. 21s are such a bitch. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-08-2007, 06:24 PM	#100
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Morning weight: 181.6!!!!!!!!!!!!!!!! __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-10-2007, 06:52 AM	#102
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	25 minute bike ride with the padre. Est. cals burned: 242 Diet Analysis: Cals Consumed: 2456 Cals Burned: 3509 Protein: 247g (46%) Carbs: 169g (26%) Fats: 73g (28%) Meal 1: 6:00 AM 2 servings Quaker Oats, 1 scoop Isopure Whey Protein Meal 2: 9:00 AM 2 slices reduced cal wheat bread, 2.5 oz turkey Meal 3: 11:00 AM 2 slices reduced cal wheat bread, 4 oz turkey Meal 4: 3:00 PM 1 scoop ON whey, 8 oz. 1% milk, 1/2 cu[ granola Meal 5: 5:30 PM 1 yam, 1 tsp brown sugar, 3.4 oz chicken breast, 10 Triscuit Crackers Meal 6: 8:30 PM (Post WO) 2 scoops ON Whey, 8 oz. milk, 3 boiled eggs Meal 7: 10:30 PM 3.7 oz turkey, 1 boiled egg I liked today even though I didn't get to bench. Spotter couldn't make it to the gym. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-11-2007, 03:25 AM	#103
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Chest/Tris/Abs Flat BB Bench 95x12 145x5x1 Switched to DBs to mix things up a little. Flat DB Bench 55sx10x1 60sx8x1 65sx3x1 (last rep assisted) 60sx7x1 (last 2 reps assisted) Incline DB Bench (45) 50sx8x1 <---PR 50sx7x1 (last rep assisted) <---PR BW Dips 8x1 Had to leave school gym, went to LA Fitness 6 hours later. Flat BB Bench 85x10 135x3 155x1 175x0 Hammer Strength Seated Dips 180x12x1 Incline CGB 85x10x1 <---PR 95x7x1 (last rep assisted) <---PR 90x7x1 (last rep assisted) <---PR Machine Crunches 100x12x1 115x12x1 125x12x1 <---PR Machine Side Crunches 105x10x2 each side <---PR Knee Raises +5lbsx15x1 +10lbsx15x2 <---PR I don't get why my strength keeps increasing while I continue to lose weight (9 pounds so far, yeeuh!). I don't know what posessed me to do DB flat bench today, I just felt curious. I did a lot of abnormal stuff today actually... I've been doing 5x5 for every exercise but I just felt like going 8-10 reps today. I miss that reeeeally deep pump I get from incline DB press. Felt like I had 175 on bench, but meh, foiled again. I plan on starting a P/RR/S log starting next week. It interests me, and I've been doing 5x5 for about 16 weeks now I just realized (twice what I thought). __________________ Accomplishment tastes better than cheesecake.* Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-12-2007, 04:03 AM	#104
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Back T-Bar Rows 45x7x1 110x7x1 120x7x3 V Bar Lat Pull Downs 130x8x1 145x8x1 150x8x3 CG Cable Rows 135x5x1 120x8x3 No deads It was ok, lats felt more pumped than usual which made me happy. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-13-2007, 07:06 AM	#105
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Shoulders/Abs Clean and Press 95x8x1 Seated BB Military Press 95x10 105x8x1 (last 2 reps assisted) 115x6x1 (last rep assisted) Seated Side Raises 12sx10x1 15sx10x1 20sx10x1 <---PR BB Front Raises 35x10x3 Went to LA Fitness later, did some cardio and abs. Stairmaster for 15 minutes Est. cals burned: 152 Machine Crunches, seat lowered down for better ROM 125x12x1