DPH workouts

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Dawgpound_Hank

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I'm just gonna post some workouts from time to time when I get to it. Doubt it will be a log bcoz I can't see myself being that consistent haha.

Today 2-12-18

LEGS

leg press:
2P (plates) x 30
4P x 20
6P x 20
8P x 20
10P x 15
12P x 10

leg extension:
120 x 25
160 x 20
drop set - 190 x 15, 160 x 9, 130 x 8, 100 x 11

lying leg curl:
100 x 15
130 x 15
drop set - 150 x 10, 120 x 7, 90 x 9

calf press on leg press:
4 x 15-20 + burns, 4-5P
standing calf raise - 3 x 15-20 + burns, 250-300

Treadmill 10 mins 3.5 speed 11 incline

No energy for hacks & sldl - drops fried me.
 
I'm offended by this workout, especially the exercise called lying leg curl, it sounds sexist!!!

Calf press is offensive too because it offends animals like a calf. Animal cruelty of any form should not be encouraged here.

:(
 
2-14-18

Back & shoulders

Close grip underhand pulldown - 100 x 20, 140 x 12, 180 x 10, 200 x 8
Barbell row - 135 x 15, 225 x 12, 275 x 10, 275 x 8
Seated cable row - 200 x 15, 220 x 12, 240 x 9
Straight arm pulldown - 70 x 20, 80 x 14

Smith press - 65 x 20, 135 x 15, 185 x 10, 205 x 8, 205 x 6
DB side lateral - 35's x 15, 40's x 12, dropset (45's x 10, 35's x 7, 25's x 10)
Smith shrugs - 225 x 25, 315 x 15, 365 x 12

Hyperextensions - 2 x 25-30 bdwt

* Lost alot of strength on pressing movements while OFF. Slowly coming back. Not enough time for rear delts. Front raises still cause pain in RC.
 
As I hit shoulders today I thought of Levrones latest vids on instagram. This dude is only 1 year younger than me, and pushing 405 x 4 on Smith pbn & BB inclining 405 x 4. I had to laugh. That is fucking INSANE! 53 y.o! I could be on 10g of juice & not touch that. Much respect to his incredible strength.
 
water43 said:
both sh/legs look good , how long does this take for your leg wo ?
Click to expand...

The w.o above took about 1.25 hours bcoz I didn't hit hacks & sldl. First 4 sets on leg press are warmups, so not much rest between those. If hacks & slds were in there it would be about 1.5 to 1.75 hours.
 
2-16-18

Chest/Calves/Abs

Bdwt = 246

Smith incline press - 65 x 30, 135 x 20, 185 x 10, 225 x 16, 275 x 4
DB bench press - 60's x 15, 80's x 15 - pain in RC so stopped
Body Masters vertical bench - 180 x 15, 250 x 15, stack x 11 + 2 forced & 2 negatives
Incline DB flyes - 45's x 15, 60's x 12, 65's x 9

Standing calf machine - 3 x on fire 200-300lbs

Hanging leg raise - 2 x on fire bdwt
Roman chair crunch - 2 x on fire bdwt

* Went to failure on incline press with 225. Stupid - shot my wad coz shoulda got 275 x 7 or 8.

* Don't fukk with db presses again until shoulder pain is better
 
I'm having an issue with AC joint in my shoulder. I'm doing TB500 and BPC157. It helps but also been concentrating on the negatives with lighter weight. It's tempting to jump up to 275 or 315 but then the next 2 weeks it screams. Take it slow and be better. If you can afford the TB and BPC it should help but be aware that it will feel great within a couple days and then the temptation hits to load the bar.
 
Glycomann said:
I'm having an issue with AC joint in my shoulder. I'm doing TB500 and BPC157. It helps but also been concentrating on the negatives with lighter weight. It's tempting to jump up to 275 or 315 but then the next 2 weeks it screams. Take it slow and be better. If you can afford the TB and BPC it should help but be aware that it will feel great within a couple days and then the temptation hits to load the bar.
Click to expand...

I'm gonna have to try that combo out. I am waaay overdue. Sucks when many of your fav lifts cause pain where you have to stop even with light weights (80lb db's pffft).
 
Glycomann said:
I'm having an issue with AC joint in my shoulder. I'm doing TB500 and BPC157. It helps but also been concentrating on the negatives with lighter weight. If you can afford the TB and BPC it should help but be aware that it will feel great within a couple days and then the temptation hits to load the bar.
Click to expand...

Yep, that is exactly what happened to me. I felt so much improvement so fast that I jacked myself up again. There is no substitute for time.
 
2-17-18

ARMS

EZ bar curl - 40 x 20, 70 x 15, 90 x 10, *110 x 12, *130 x 8
Superset with
Pushdowns - 60 x 30, 80 x 15, 100 x 10, *120 x 11, *130 x 8

DB hammer curls - 45's x 10, *60's x 10, *70's x 7
Superset with
EZ bar french press - 90 x 15, *110 x 15, *130 x 8

DB preacher curl - *35 x 20, *45 x 12 + 5 partials
Superset with
One arm rope pushdown - *50 x 20, *60 x 12 + forced reps & negatives until I can't control negative phase

Treadmill 15 mins

* = work sets

* Skin splitting pump. Shoulders sore from high incline db flyes yesterday but great workout all in all.
 
great arm wo.....I can really use that one , I need a printer so I can print dpg wo's there imo great , I used a couple last year well I,m still using them so i'll print em all if I can get them printed somehow...dph do you do just one muscle group a day ?.....BTW my genetics suk
 
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water43 said:
great arm wo.....I can really use that one , I need a printer so I can print dpg wo's there imo great , I used a couple last year well I,m still using them so i'll print em all if I can get them printed somehow...dph do you do just one muscle group a day ?.....BTW my genetics suk
Click to expand...

I list the muscle group(s) I work for the day at the top of each post. Sometimes I might hit arms with chest
depending on how many workouts I can get in that week. These days I always hit shoulders after back bcoz all the stretching loosens up the shoulders well before hitting them, resulting in much less shoulder pain.
 
2-21-18

Back & shoulders

Wide grip pulldown - 100 x 20, 130 x 12, 180 x 10, 200 x 15, 220 x 10
Tbar row - 3p x 15, 4p x 12, 5p x 9
Vbar pulldown - 160 x 12, 180 x 10, 120 x 20

Smith press - 65 x 20, 135 x 15, 185 x 12, dropset (215 x 5, 185 x 9, 135 x 14)
DB side lateral - 30's x 20, 40's x 15, dropset (45's x 10, 35's x 8, 25's x 10)
Smith shrugs - 225 x 20, 315 x 18, 365 x 12
Db shrugs - 100's x 2 x 15-20

Hyperextensions - 2 x 25-30 bdwt
 
2-19-18

LEGS

leg press:
2P (plates) x 30
4P x 20
6P x 20
8P x 20
10P x 15

Hacks:
225 x 15, 275 x 12, 315 x 10 x 2

leg extension:
120 x 25
160 x 20
drop set - 170 x 15, 130 x 8, 100 x 10

lying leg curl:
100 x 15
140x 12
drop set - 160 x 7, 130 x 8, 100 x 8

seated leg curl - 75 x 15, 100 x 12 x 2

calf press on leg press:
4 x 15-20 + burns, 4-5P
standing calf raise - 3 x 15-20 + burns, 250-300
 
2-23-18

Bdwt 248

Smith incline press - 65 x 30 x 2, 135 x 15, 185 x 10, 225 x 10-12 x 3

Body masters chest press - 200 x 15, 250 x 15, 250 x 11 + 2 forced & negatives
Pec deck - 3 x 15-20, 160

Treadmill 15 mins
Hanging leg raise - 2 x 25

* Shoulders still sore from hitting them 2 days before. Didn't even attempt to go heavy bcoz of it. Helluva pump though from shorter rest periods to compensate for lighter weights.

* Note to self - get back to my old split where delts & chest workouts are more far apart.
 
great thanks for including t bar excuse my ignorance but what is a /sdls on your first post
 
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Darkness said:
Hey DPH do you have squats ever in your leg day routine?
Click to expand...

Never. In recent years my shoulders are so messed up that I can't even get under an empty bar bcoz of the pain it causes in my shoulders. Yeah I know I could do fronts or use the curved bar with the handles in the front. But honestly leg presses & hacks have allowed me to retain pretty decent leg development. I initially gave up squats in 2001 when they put me outta work for 18 months with a swollen disc pushing on the sciatic nerve. Also I have DDD which I'm sure squatting heavy for 25 years helped play a role in. Last thing I need is more injuries haha.
 
2-26-18

Back & shoulders

Warm-up: lat pulldowns - 2 x 20

Wide grip chins - 5 x 5-6 bdwt
Barbell rows - 135 x 15, 225 x 15, 275 x 10, 300 x 7
HS pulldowns - 3 x 10-12

PBN - bar x 30 x 2, 95 x 20, 135 x 15-20 x 3
DB side laterals - 3 x 15-20 30-40 lbs followed by drop set
DB shrugs - 3 x 15-25 100's

Hypers - 2 x 30 bdwt

* Haven't done pull ups in prolly a year - felt hard as hell especially weighing around 250. Love the feeling though when done - feel like I can fly away. Different feel than pulldowns.

* Smith was taken so did bb pbn. Prolly sounds insane with fucked shoulders, but honestly they never hurt. Until today. Hurt going anything below my head - fucking ridiculous. Last year I was hitting 225 for reps, now like a cripple. I DEF have to get some peptides to try - the TB & BPC whatever the hell it's called. That's why shoulder work is minimal - hurts too much to do front & rear raises - even on reverse pec deck. :wallbash:
 
2-28-18

Arms

EZ bar curl - 40 x 20, 70 x 15, 90 x 12, 110 x 12, 130 x 8
superset with
Pushdowns - 60 x 30 x 2, 90 x 15, 110 x 12, 130 x 10

DB hammer curls - 45's x 10, 60's x 10, drop set - 70's x 8, 55's x 6, 40's x 8
superset with
EZ bar French press - 90 x 15, 110 x 15, drop set - 130 x 10, 110 x 8, 90 x 12

Cable curls - 21's - 3 sets
superset with
Leaning rope extensions - 21's - 3 sets

* Great workout - insane pump.
 
3-1-18

Legs

leg press - 200 x 30, 400 x 20, 600 x 20, 800 x 15, 900 x 15
hack slide (machine weight with pin) - 150 x 20, 180 x 15 x 2
leg ext - 100 x 25, 130 x 20 x 3
leg curl - 100 x 15, 130 x 10-12 x 3
leg press calves - 3 x 20-25
standing calves - 3 x 20 -25

* Didn't feel strong today. Not usual energy. I think bcoz of minimal carbs yesterday. I've been eating low carbs for a couple weeks trying to get more cut. Other than cereal for breakfast, all other meals have been mostly chicken/ground turkey, cottage cheese and asparagus. It's paying off - bdwt down to 243 today - loss of 5 lbs past week - even while ON - which is rare for me. Pants fitting loser, veins becoming more prominent, quad separation resembling avi. Still gotta get abs dialed in more clear & lose these fukkin' lil' love handles. If I could get down to around 230-232 and pretty damn cut I'll be happy. Arnold was 240 when he was most massive in '74, so no way in hell do I have any business being heavier than him being his chest & arms dwarfs mine haha. :p
 
3-8-18

Haven't worked out in a week due to family coming in town, then getting a stomach bug for a couple days. Actually hit a quickie chest workout but more of a pumper so didn't log it.


Back & shoulders

Wide grip pulldown - 100 x 20, 130 x 12, 170 x 10, 200 x 8, 240 x 8, 220 x 8
Barbell row - 135 x 15, 225 x 12, 265 x 9, 225 x 12
V-bar pulldown - 160 x 12, 180 x 8, 140 x 15
Seated cable row - 180 x 15, 200 x 12, 220 x 8


Smith press - 65 x 20, 135 x 15, 185 x 8 stopped here bcoz shoulder pain
DB side lateral - 3 x 15-20, 30's - 35's
superset with
Smith press - 3 x failure (12-18), 135 and slow & controlled
DB rear laterals - 3 x 15, 25's
Smith shrugs - 225 x 25, 315 x 12-20 x 3

Hyperextensions - 2 x 25-30 bdwt

* So OK I'm done with thinking about ANY weights anymore during shoulder or chest workouts. The pain these days make it a chore to even hit those 2 bdpts. Wonder what I would look like if I just dissed shoulders & chest altogether and bombed legs, back and arms haha? :eek: From now on, it's pre-exhaust, slow, controlled, light movements. I have to accept my days of heavy weights on any pressing is finito. :wallbash:
 
do you think that since you had shoulder pain and had to cut it short on shoulders , used lighter weight slo and controlled that this still accomplished the goal for this wo ? just curious I myself always have trouble estimating if I did enough that day when shite happens
 
water43 said:
do you think that since you had shoulder pain and had to cut it short on shoulders , used lighter weight slo and controlled that this still accomplished the goal for this wo ? just curious I myself always have trouble estimating if I did enough that day when shite happens
Click to expand...

Can't really say. I'm doing what I gotta do. Of course I wish I could do my normal workout with heavy iron as usual, but ya do what ya gotta do with injuries. I do know that my shouders were more sore afterwards than usual - shock effect likely.
 
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