DPH workouts

[Dawgpound_Hank]

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.

[Dawgpound_Hank]

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 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.

[Dawgpound_Hank]

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. 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!

[Dawgpound_Hank]

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.

[water43]

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

[water43]

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.

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

[Dawgpound_Hank]

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.

[water43]

good to hear I guess I drank too much coffee...lol

[Dawgpound_Hank]

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.

[Darkness]

^^ that’s funny shit right there

Maybe next time add some tren base pre workout to get a better pump.

[water43]

....lol sounds like you got it gotta visualize your wo

[jrod]

Is this your routine?
Day 1: Legs
Day 2: Back/shoulders
Day 3: Chest/calves/abs
Day4: Arms

[Glycomann]

Nice work Hank especially on legs.

[Glycomann]

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.

Yoga worked for ma and the view is tight booties all around.

[Dawgpound_Hank]

Yoga worked for ma and the view is tight booties all around.

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).