DPH workouts

[Dawgpound_Hank]

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.

[liftsiron]

That looks like a killer.

[MR. BMJ]

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.

[Dawgpound_Hank]

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.

[Dawgpound_Hank]

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.

[Roughrydr]

It's called genetics.

[water43]

both sh/legs look good , how long does this take for your leg wo ?

[Dakota]

Those are nice warm ups.

[Dawgpound_Hank]

both sh/legs look good , how long does this take for your leg wo ?

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.

[Dawgpound_Hank]

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

[Glycomann]

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.

[Dawgpound_Hank]

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.

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).

[Dakota]

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.

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.

[Dawgpound_Hank]

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.

[water43]

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