DPH workouts

[Dawgpound_Hank]

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

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.

[Dawgpound_Hank]

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

[Dawgpound_Hank]

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

[Dawgpound_Hank]

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.

[water43]

great thanks for including t bar excuse my ignorance but what is a /sdls on your first post

[Dawgpound_Hank]

great thanks for including t bar excuse my ignorance but what is a /sdls on your first post

sldl = straight leg dead lift. It's for targeting hams, but also hits lower back.

[water43]

oh ok , now I feel DUH..lol

[Darkness]

Hey DPH do you have squats ever in your leg day routine?

[Dawgpound_Hank]

Hey DPH do you have squats ever in your leg day routine?

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.

[Dawgpound_Hank]

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.

[Dawgpound_Hank]

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.

[Dawgpound_Hank]

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.

[Dawgpound_Hank]

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? 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.

[water43]

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

[Dawgpound_Hank]

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

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.