What's up guys?!
My SuperDMZ4.0 is in and it's time to have some fun!
First item on the agenda is a big THANK YOU! to mah dawgz over at IronMag Labs for continuing to produce the best legal bodybuilding products on the market AND for allowing me to evaluate them ...you guys ROCK!!
Next, a little about me...
I'll be 35 soon and have been actively trainings as a bodybuilder for almost 4 years now. Currently I weigh in at 210+ and am probably sitting somewhere around 12% bodyfat, nowhere near my best size/conditioning, but I'm not upset with it. I've been totally clean for a while now and have retained quite a lot. In fact, my strength has started to increase again and I'm stronger all around than I've ever been.
Goals here will be to continue adding lean tissue, if I start putting on too much fat I'll adjust diet/training/cardio. Speaking of diet, it will be as follows, religiously...
1 cup oats + 1 banana
cals 650 protein 11g fat 5g carbs 83g
protein shake (pwo + creatine)
cals 246 protein 52g fat 2g carbs 4g
2 bagels, 3 large eggs
cals 613 protein 33g fat 18g carbs 80g
12oz chicken breast + 2 cups white rice
cals 962 protein 116g fat 9g carbs 90g
12oz chicken breast + 2 cups white rice
cals 962 protein 116g fat 9g carbs 90g
12oz top sirloin + 1 large potato + vegetables
cals 978 protein 117g fat 23g carbs 70g
CALORIES 4411
PROTEIN 445g
FAT 66g
CARBS 417g
This should be enough for me to grow on. My job isn't strenuous ...however, I'm frequently exposed to temperatures of 105-115 (for long duration's of time) combined with almost 100% humidity. Needless to say, I'm sweating my ass OFF! lol Might need to tinker with this diet, swap some protein for carbs, we'll see. All the other SuperDMZ products had fantastic nutrient partitioning effects, hopefully it continues with this latest formulation.
Training split is as follows...
Day 1 - Chest / Calves
Day 2 - Back / Traps
Day 3 - OFF
Day 4 - Arms / Calves
Day 5 - Legs
Day 6 - Shoulders / Calves
Day 7 - OFF
(though I am prone to working a muscle if something feels like it wants to be worked)
All that being said, the other day I must have slept wrong and pulled something in my neck/trap/middle back area, because I could barely even get up out of bed. It's much better today but I'm still very stiff (hence the reason for the light weights in today's session as you'll see). I'll be performing a lot of rehab style work until I feel 100% again, but I'll be continuing on with the log anyway.
One tool that I'll be using is blood-flow resistance training (aka occlusion training), and used it today for my calf work. The goal is to restrict veinous blood-flow without obstructing arterial flow, allowing the blood (filled with all sorts of different hormones and growth factors) to pool up in the target muscle, exposing it to them for a longer duration than otherwise possible.
This has been a valuable tool for me, I've used it on legs, calves, arms & forearms. Word of warning though, it's not for the weak hearted.
Another awesome tool that I'll be using is an oldy made popular again by Dennis James' ...my hands-down favorite bodybuilder on the planet in terms of not only being freaky huge, but also just being such a freaky awesome person in general!
MTUT which I take to mean 'maximum time under tension', means I'll be moving very slowly during the concentric portion of the movement and at normal speed during the eccentric. The goal is make the concentric portion of each rep last about 30 seconds, hitting 3 reps in this manner, then following that up with 3 controlled normal speed reps. This slow/normal cycle then repeats itself at least 2 more times and trying to finish with at least 10 reps at normal speed. This whole thing is done without rest and is considered to be one mtut set.
Anyway, enough talking for now. One pill was taken in the am, here's how the workout went down...
Seated Calf Raise (calves wrapped for blood-flow resistance training)
-30 seconds rest between sets-
1plate x 30 reps
1 plate x 12 reps
1 plate x 12 reps
1 plate x 12 reps
Standing Bodyweight Calf Raise
-30 seconds rest between sets-
bw x 20
bw x 20
bw x 20
Seated Dumbbell Calf Raise (calves unwrapped)
-1 minute rest between sets-
60 x 15
60 x 15
60 x 15
Leg Press (MTUT style, utilizing various foot positions/angles)
-1 minute rest between sets-
set 1 - plates = 1
set 2 - plates = 1
set 3 - plates = 1
set 4 - plates = 1
As I said, weights are low as I let this neck/trap area heal, but I expect to have a good shoulder session tomorrow!
Taken today.
Shoulders should be interesting tomorrow, hopefully this aching goes away fast!
My SuperDMZ4.0 is in and it's time to have some fun!
First item on the agenda is a big THANK YOU! to mah dawgz over at IronMag Labs for continuing to produce the best legal bodybuilding products on the market AND for allowing me to evaluate them ...you guys ROCK!!
Next, a little about me...
I'll be 35 soon and have been actively trainings as a bodybuilder for almost 4 years now. Currently I weigh in at 210+ and am probably sitting somewhere around 12% bodyfat, nowhere near my best size/conditioning, but I'm not upset with it. I've been totally clean for a while now and have retained quite a lot. In fact, my strength has started to increase again and I'm stronger all around than I've ever been.
Goals here will be to continue adding lean tissue, if I start putting on too much fat I'll adjust diet/training/cardio. Speaking of diet, it will be as follows, religiously...
1 cup oats + 1 banana
cals 650 protein 11g fat 5g carbs 83g
protein shake (pwo + creatine)
cals 246 protein 52g fat 2g carbs 4g
2 bagels, 3 large eggs
cals 613 protein 33g fat 18g carbs 80g
12oz chicken breast + 2 cups white rice
cals 962 protein 116g fat 9g carbs 90g
12oz chicken breast + 2 cups white rice
cals 962 protein 116g fat 9g carbs 90g
12oz top sirloin + 1 large potato + vegetables
cals 978 protein 117g fat 23g carbs 70g
CALORIES 4411
PROTEIN 445g
FAT 66g
CARBS 417g
This should be enough for me to grow on. My job isn't strenuous ...however, I'm frequently exposed to temperatures of 105-115 (for long duration's of time) combined with almost 100% humidity. Needless to say, I'm sweating my ass OFF! lol Might need to tinker with this diet, swap some protein for carbs, we'll see. All the other SuperDMZ products had fantastic nutrient partitioning effects, hopefully it continues with this latest formulation.
Training split is as follows...
Day 1 - Chest / Calves
Day 2 - Back / Traps
Day 3 - OFF
Day 4 - Arms / Calves
Day 5 - Legs
Day 6 - Shoulders / Calves
Day 7 - OFF
(though I am prone to working a muscle if something feels like it wants to be worked)
All that being said, the other day I must have slept wrong and pulled something in my neck/trap/middle back area, because I could barely even get up out of bed. It's much better today but I'm still very stiff (hence the reason for the light weights in today's session as you'll see). I'll be performing a lot of rehab style work until I feel 100% again, but I'll be continuing on with the log anyway.
One tool that I'll be using is blood-flow resistance training (aka occlusion training), and used it today for my calf work. The goal is to restrict veinous blood-flow without obstructing arterial flow, allowing the blood (filled with all sorts of different hormones and growth factors) to pool up in the target muscle, exposing it to them for a longer duration than otherwise possible.
This has been a valuable tool for me, I've used it on legs, calves, arms & forearms. Word of warning though, it's not for the weak hearted.
Another awesome tool that I'll be using is an oldy made popular again by Dennis James' ...my hands-down favorite bodybuilder on the planet in terms of not only being freaky huge, but also just being such a freaky awesome person in general!
MTUT which I take to mean 'maximum time under tension', means I'll be moving very slowly during the concentric portion of the movement and at normal speed during the eccentric. The goal is make the concentric portion of each rep last about 30 seconds, hitting 3 reps in this manner, then following that up with 3 controlled normal speed reps. This slow/normal cycle then repeats itself at least 2 more times and trying to finish with at least 10 reps at normal speed. This whole thing is done without rest and is considered to be one mtut set.
Anyway, enough talking for now. One pill was taken in the am, here's how the workout went down...
Seated Calf Raise (calves wrapped for blood-flow resistance training)
-30 seconds rest between sets-
1plate x 30 reps
1 plate x 12 reps
1 plate x 12 reps
1 plate x 12 reps
Standing Bodyweight Calf Raise
-30 seconds rest between sets-
bw x 20
bw x 20
bw x 20
Seated Dumbbell Calf Raise (calves unwrapped)
-1 minute rest between sets-
60 x 15
60 x 15
60 x 15
Leg Press (MTUT style, utilizing various foot positions/angles)
-1 minute rest between sets-
set 1 - plates = 1
set 2 - plates = 1
set 3 - plates = 1
set 4 - plates = 1
As I said, weights are low as I let this neck/trap area heal, but I expect to have a good shoulder session tomorrow!
Taken today.
Shoulders should be interesting tomorrow, hopefully this aching goes away fast!
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