DPH workouts

  • Thread starter Thread starter Dawgpound_Hank
  • Start date Start date
3-10-18

Arms

EZ bar curl - 40 x 20, 70 x 15, 100 x 12, 120 x 10, 130 x 8
Superset with
Pushdowns - 70 x 30, 90 x 15, 110 x 12, 130 x 10, 140 x 7

DB hammer curls - 50's x 10, 60's x 10, 70's x 8
Superset with
Skullcrushers - 70 x 15, 110 x 15, 120 x 12

DB concentration curl (Arnie style) - 35 x 15, 40 x 10, 25 x 20
Superset with
Bench dips - 3 x 15-20 bdwt

Standing BB wrist curls behind back - 3 x 20-25, 135

* Killa workout - pump from hell. Right elbow sore so didn't gi heavier on skulls.
 
3-12-18

Legs

Leg press:
200 x 30
400 x 20
600 x 20
800 x 20
1000 x 14
1100 x 10
500 x 35

Hacks - (machine with pin):
130 x 20
160 x 15
180 x 15

Leg ext:
100 x 25
140 x 20
160 x 15
100 x on fire - 3 second pause at top

Lying leg curl:
100 x 15
130 x 13
150 x 9
90 x on fire - 3 second pause at top

Seated leg curl - 3 x 10-15, 75-100

Calf raise on leg press - 4 x 15-25, 400-500

Standing calf raise - 3 x 15-30, 200-300

* I prefer to use the hack squat that you add plates, but it's an 80's model with no catch at the mid-level/bottom, so if you get stuck you're fukked. I only do this with a spotter around. The machine version is much harder even with light weights - not good for the ego, but helluva burn & pump.

* Killa leg workout - I'm one hurtin' mofo & love it :D Veins are roadmapping again all over quads & calves since being back ON. No more coming off again - after this run, trt between cycles. Much better 3 steps forward, 1 step back, vs 3 steps forward, 4 steps back haha. :p
 
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Btw the leg press I use at the gym is an old school Nebula model - exact same one they have at the original Metroflex in Texas, which Coleman made famous doing 2300 x 8. :eek: When I'm doing 1100 or 1200, and as heavy as that feels, I can't even fathom having twice that much weight on there. Coleman was a fukking alien! Although I will say my ROM is deeper than his - nana nana na! :p
 
So it's been a few weeks since I've updated, and I think I'm done actually. I'll tell ya why. My shoulders are sooo fucked up - can't do ANY type of pressing without pain. My old ace-in-the-hole Smith inclines & overheads just isn't happening anymore. Front raises hurt, side raises hurt, db press hurts. I'm just hoping this bpc-157 run coming up will help. I might be beyond that, but hey surgery is a last option. Sooo, still killing back, legs & arms. Chest is usually just light presses on a seated bench machine done very slowly to make it feel harder, and pec deck. Both 20+ reps just for a good pump. So adios for now log.
 
it took me about 5 yrs to get my shoulders back left shoulder had a partial tear in the rotater cuff and multiple tears in the labrum...the right shoulder impingement/tear in labrum w cysts......but a few shots /rest no pressing motions and I lost all my gains from yrs of bustin my ace but it will come back after your shoulders heal up.patience my friend.....look I know at our age we don't have forever anymore I,m constantly wanting to stop at new injuries but a few days of rest I,m ready to hit the steel....just don't call it quits give it time brother...oh btw I use smith machine 2 actually and a shouler press I own my own equipment I bought purposely for these injuries that I acquired from lifting
 
Dawgpound_Hank said:
So it's been a few weeks since I've updated, and I think I'm done actually. I'll tell ya why. My shoulders are sooo fucked up - can't do ANY type of pressing without pain. My old ace-in-the-hole Smith inclines & overheads just isn't happening anymore. Front raises hurt, side raises hurt, db press hurts. I'm just hoping this bpc-157 run coming up will help. I might be beyond that, but hey surgery is a last option. Sooo, still killing back, legs & arms. Chest is usually just light presses on a seated bench machine done very slowly to make it feel harder, and pec deck. Both 20+ reps just for a good pump. So adios for now log.
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I,m sorry for the long drawn out replies but I felt like I needed to help ease the stress anyway when I first got an impingement in my r shoulder I researched how to heal it and it seems that there is poor blood flo in that area so you must increase blood flo I used the blood pressure med nifedipine [a calcium channel blocker]since I have high bp anyway a good diet of nutrients slight exercise with bands/fish oil all helps to increase blood flo and time and peptides w hgh
 
Oh I didn't mean I'm stopping working out dude haha! God willing, that will NEVER happen. Just meant I gotta back off shoulders & chest for awhile until it gets better. Hopefully BPC-157 will help. Hell my easy workouts are prolly as hard as most gym junkies normal workouts. We'll be alright. :)
 
4-22-18

Sciatica's killin' me - constant pain almost 24/7. Wish I could trade it in for the shoulder pain back ten fold. So today killed it (in my mind):

- Envisioned doing Suzanne Sommers thigh squeezes while sitting in recliner, watching SpongeBob & eating Doritos - 3 x 8-12 thoughts (mind/muscle connection important here)

- Moved from recliner to floor bcoz sciatic pain down right leg throbbin'. Face down - 3 x 10 glute squeezes, while Jr ran his remote control GraveDigger over my back - 7.3 lbs

- Still on floor, face down - Jr walk on my lumbar: 3 x 20 steps each leg - 52lbs

- Still on floor, face down - 3 x 10 cat yawn stretches with Jr straddling my back - 52 lbs

- Sitting on floor - Let Jr beat me in a game of chess - 61 moves (mind/muscle connection crucial here) - rotated 5 second isometric flexes of bi's, tri's & abs every other move

Not much of a pump - prolly bcoz of low carbs.
 
^^ that’s funny shit right there

Maybe next time add some tren base pre workout to get a better pump.
 
Is this your routine?
Day 1: Legs
Day 2: Back/shoulders
Day 3: Chest/calves/abs
Day4: Arms
 
Dawgpound_Hank said:
4-22-18

Sciatica's killin' me - constant pain almost 24/7. Wish I could trade it in for the shoulder pain back ten fold. So today killed it (in my mind):

- Envisioned doing Suzanne Sommers thigh squeezes while sitting in recliner, watching SpongeBob & eating Doritos - 3 x 8-12 thoughts (mind/muscle connection important here)

- Moved from recliner to floor bcoz sciatic pain down right leg throbbin'. Face down - 3 x 10 glute squeezes, while Jr ran his remote control GraveDigger over my back - 7.3 lbs

- Still on floor, face down - Jr walk on my lumbar: 3 x 20 steps each leg - 52lbs

- Still on floor, face down - 3 x 10 cat yawn stretches with Jr straddling my back - 52 lbs

- Sitting on floor - Let Jr beat me in a game of chess - 61 moves (mind/muscle connection crucial here) - rotated 5 second isometric flexes of bi's, tri's & abs every other move

Not much of a pump - prolly bcoz of low carbs.
Click to expand...

Yoga worked for ma and the view is tight booties all around.
 
Glycomann said:
Yoga worked for ma and the view is tight booties all around.
Click to expand...

Been doing alot of stretching. I'm back in the gym now - I can go 100% on chest, delts, arms. Back is still pulldown work and braced rows. Legs I gotta be careful on leg press bcoz alot of weight puts alot of pressure on discs, so still lightish weights, then all out on leg exts, and gotta be careful on leg curls. I can do just enough for legs to maintain the sizet. Most uncomfortable thing for me is sitting - just sitting in the car for 10 mins to the gym I feel the sciatica down the leg. But we coming along slowly but surely.

Gotta say being on trt is amazing in that I have lost no size at all even while being out of the gym 3 of the last 5 weeks. If I were off 100%, I think I woulda dropped 10 lbs easily. Also when I was in really bad pain there for awhile, I wasn't eating right at all. Ya now how when ya have alot of pain, ya have no appetite at all. So considering all that, trt has saved my ass (or muscle). :)
 
keep listening to your body, big boy. Does adjustments help any at all? Have you been going consistently to see if any improvements?
 
Big B said:
keep listening to your body, big boy. Does adjustments help any at all? Have you been going consistently to see if any improvements?
Click to expand...

Seen the chiro 2 days after it happened - back was still very tender. He adjusted on the side with the sciatic pain - not only did it not help, think it made it a little worse. So no thanks - it's coming along fine now with my own rehab - just a matter of time brother. :)
 
how bout' them shoulders been tryin to stretch them a lot to your arms back to squat ? back getting better ?
 
Back has been better now for a couple weeks. Doing bb & tbars again so gtg. Thank ya Lord above! :)

Right shoulder still screwed - bpc did nothing for me. Chest and delt days totally suffer regarding any heavy weights. But I've been hitting the iron now for 40 years, so hey I could be a SHITLOAD worse off. I can go 100% on back, legs and arms.

Chest and delts is more pumping blood in there with high reps & light weights (fuckin' KILLS me to say "light weights" :wallbash: ), then icing after, along with some naproxen or ibuprofen to help sleep at night. I've been doing pre-exhaust to make weights feel heavier. My days of starting with ANY type of pressing for chest and delts are over - or at least unless if I have RC surgery one day. I also use alot of partial ROM - the way I see it, the less ROM the shoulder joint has to move, the less pain and damage being done. So if I do any pressing, it's the middle 1/3 of the movement, since going deep OR going full extension hurts like a mofo. Doing this believe it or not has
allowed me to not lose any size in the pecs and delts. I think there's something to be said about once you have the size, it's easy to maintain it, even without heavy weights. Ol' Arnie was right about the pump.

End of the day, I'll take a screwed shoulder, elbow, AND knee combined over a screwed lower back. At least one can function somewhat outside of the gym with the first 3, but when the back is fucked, ya can't function at all. ;)
 
Been awhile since logging anything. Shoulders are much better now after a lil GH run believe it or not. I injured it again after the first gh run, and thought the gh gig was just a fluke. But I'll be damned if the injury didn't subside after a few weeks - just like it used to do when younger. Obviously it's not 100%, but it's a shitload better prior to trying gh. :yesway: Lumbar healed up long ago. Feeling pretty friggin' good now with no major aches & pains - thank God. Not bad for 55 and still going "smart" heavy as I can on most exercises. :)

8-21-18

Bdwt = 247

Back & shoulders
-----------------
Wide vertical grip pulldowns - 100 x 20, 140 x 12, 180 x 8, 220 x 11*, 240 x 8*
T-Bar rows - 2P (plates) x 15, 3P x 10, 4P x 8, 5P x 11*, 6P x 7*
DB row - 90 x 12, 120* x 16*, 140 x 10*
V-bar pulldowns - 160 x 12*, 180 x 8*, 120 x 14* (hold contractions for 3 seconds)

DB press - 30's x 20, 50's x 15 x 2, 80's x 20*, 100's x 11*
DB side laterals - 30's x 15, 40's x 17*, 50's x 11* (triple-drop 40's x 8, 30's x 13, 20's x 22)*
DB front raise - 30's x 10, 40's x 13*, 50's x 9*
DB rear laterals (braced on low incline bench) - 3 x 10-15*, 30's - 45's

Smith shrugs - 225 x 30, 315 x 25*, 405 x 15*, 455 x 11*

Hyperextensions - 2 x 30-40*, bdwt

* = worksets
 
Dawgpound_Hank said:
Been awhile since logging anything. Shoulders are much better now after a lil GH run believe it or not. I injured it again after the first gh run, and thought the gh gig was just a fluke. But I'll be damned if the injury didn't subside after a few weeks - just like it used to do when younger. Obviously it's not 100%, but it's a shitload better prior to trying gh. :yesway: Lumbar healed up long ago. Feeling pretty friggin' good now with no major aches & pains - thank God. Not bad for 55 and still going "smart" heavy as I can on most exercises. :)

8-21-18

Bdwt = 247

Back & shoulders
-----------------
Wide vertical grip pulldowns - 100 x 20, 140 x 12, 180 x 8, 220 x 11*, 240 x 8*
T-Bar rows - 2P (plates) x 15, 3P x 10, 4P x 8, 5P x 11*, 6P x 7*
DB row - 90 x 12, 120* x 16*, 140 x 10*
V-bar pulldowns - 160 x 12*, 180 x 8*, 120 x 14* (hold contractions for 3 seconds)

DB press - 30's x 20, 50's x 15 x 2, 80's x 20*, 100's x 11*
DB side laterals - 30's x 15, 40's x 17*, 50's x 11* (triple-drop 40's x 8, 30's x 13, 20's x 22)*
DB front raise - 30's x 10, 40's x 13*, 50's x 9*
DB rear laterals (braced on low incline bench) - 3 x 10-15*, 30's - 45's

Smith shrugs - 225 x 30, 315 x 25*, 405 x 15*, 455 x 11*

Hyperextensions - 2 x 30-40*, bdwt

* = worksets
Click to expand...

Dayyyyuuuuuuuuuummm I look at this workout and it seems like friggin' 10 years ago! :eek: I haven't been able to do ANY delt work in many months now. None, nada, zip. And for chest, all I can do is some light presses on a seated bench press machine to try to get some blood in there. Even then, the shoulder the next day hurts more than usual, which means I wake up every 30 mins instead of every hour at night.

My shoulder is soooo fukked that on back day, I can't even reach up with the long lat bar attachment to put on the hook. I gotta stand on the seat, lay the bar across my shoulder, then attach it. But I can still do lat pulldowns after that with minimal pain. And everything else is gtg, legs, back, arm workouts 100%. But on arms, there are some things I can't do. I can't do normal bb/ez bar curls bcoz of the slight activation of delts involved. I can't do seated incline db curls. I can't do any close grip bp or any direct overhead tricep work, ie, French press with bb, db or cable. So I do drag curls with bb or db, preacher curls with bb or db, hammer db curls with elbows back, concentration curls, cable pushdowns ez bar, lying db tri extensions on a 45 incline - which hurts shoulder when getting set and lower db done when done, db kickbacks, and one arm reverse pushdowns with rope. Other than ALLLL that, gtg hehe. :D
 
Dawgpound_Hank said:
Dayyyyuuuuuuuuuummm I look at this workout and it seems like friggin' 10 years ago! :eek: I haven't been able to do ANY delt work in many months now. None, nada, zip. And for chest, all I can do is some light presses on a seated bench press machine to try to get some blood in there. Even then, the shoulder the next day hurts more than usual, which means I wake up every 30 mins instead of every hour at night.

My shoulder is soooo fukked that on back day, I can't even reach up with the long lat bar attachment to put on the hook. I gotta stand on the seat, lay the bar across my shoulder, then attach it. But I can still do lat pulldowns after that with minimal pain. And everything else is gtg, legs, back, arm workouts 100%. But on arms, there are some things I can't do. I can't do normal bb/ez bar curls bcoz of the slight activation of delts involved. I can't do seated incline db curls. I can't do any close grip bp or any direct overhead tricep work, ie, French press with bb, db or cable. So I do drag curls with bb or db, preacher curls with bb or db, hammer db curls with elbows back, concentration curls, cable pushdowns ez bar, lying db tri extensions on a 45 incline - which hurts shoulder when getting set and lower db done when done, db kickbacks, and one arm reverse pushdowns with rope. Other than ALLLL that, gtg hehe. :D
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Sounds like a bad ac joint Hank. Mine's not so terrible anymore since keeping the rep range between 8-15.
I use to do a lot of sets of 6 years ago which I think is what caused it I initially. Can't do decline bench anymore either. Too painful and will throw it off for 2 weeks. Other than that I just make sure I'm conscious of it. Everything I do I just make sure it's very controlled when repping. Seems to keep it from acting up.
 
b52 said:
Sounds like a bad ac joint Hank. Mine's not so terrible anymore since keeping the rep range between 8-15.
I use to do a lot of sets of 6 years ago which I think is what caused it I initially. Can't do decline bench anymore either. Too painful and will throw it off for 2 weeks. Other than that I just make sure I'm conscious of it. Everything I do I just make sure it's very controlled when repping. Seems to keep it from acting up.
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Wait 20 years my friend. :o

When I was your age I had been lifting for 18 years, and yet still had no injuries/issues at all. Warm up the RC's good every workout, and keep hammies flexible to help prevent lumbar issues. If I had known just those two things 20-25 years ago, I might not have incurred so many lumbar issues in the past, and a shoulder that is not so damaged these days.
 
a lot of imfo from DPH has helped my wo's conciderably ??. to strech out hammies b4 deads .t- bar ,bbl rows too and glutes/hips otherwise I was constantly killin my lower back and I could forget it for a mnth or something like that . thanks dph
 
Nothing will help my lower back with the pumps I'm getting from var right now. Couldn't even deadlift today they were so bad. At least I finished it. Happy I'm done with it for now.
 
b52 said:
Nothing will help my lower back with the pumps I'm getting from var right now. Couldn't even deadlift today they were so bad. At least I finished it. Happy I'm done with it for now.
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Haha yeah that's common - same with dbol. Of course I was talking about helping prevent lumbar injuries amigo.
 
Dawgpound_Hank said:
Wait 20 years my friend. :o

When I was your age I had been lifting for 18 years, and yet still had no injuries/issues at all. Warm up the RC's good every workout, and keep hammies flexible to help prevent lumbar issues. If I had known just those two things 20-25 years ago, I might not have incurred so many lumbar issues in the past, and a shoulder that is not so damaged these days.
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Bro, I am just now recovering from a severe shoulder impingement, and I tried everything to make it better. Then i tried hanging therapy. If you haven't tried it, and for anyone else having impingement issues, it is really simple. I would take 15 minutes out of my day after training, and just hang from a bar. I raise my arms out in front of me, not wide grip, and grab the bar, step off of the bench I'm standing on and then just hang for 30 seconds. Rest for 15-20 seconds and then hang for 30 more. I do this until 15 minutes is up. After the first session, I slept comfortably for the first time in months. I do it every day now, and I am almost at 100% again after doing it for a few weeks. There are youtube videos that explain the mechanics behind why it works, and it seriously saved my ass. i thought I was going to need surgery, and doing something this simple was all it took
 
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