Big Da Donkey log

[Big Donkey]

9/18/07 Delts - My shoulder is not feeling great right now, so I am not pushing it as hard.

Military Press
95x10
115x10
135x8

Front DB raises
30x10
35x10
40x10

[KajedAnimal]

Great workout bro! You should add in some side laterals too, I would do those inplace of front raises.

[Big Donkey]

thanks Kaje. much appreciated advice

[Elvis]

nice press bro

[laurie]

your looking good pimp. but you knew that. lol

[Big Donkey]

Thanks!
Squats

135x10
225x10
315x8
335x9 - Had some help on the last one

Leg press (each foot on seperate pads)
3 platesx10 (this is each foot)
5 platesx10
6 platesx10
7 platesx8

Extensions
250x10
260x10
270x10

I'm dead

[Big Donkey]

Back 9/20/07
Hammer Strength pulldown
135x12
205x10
215x10
225x8

T-Bar
90x12
100x11
110x10

Cable Row
140x12
150x10
170x9

Close grip handle pull up
BW x 10
45 plate x 7
45 plate x 7

Shoulder Width Pullup (squatches, gp's and pt aaron's recommendation)
BWx10
45 Plate x 6
45 plate x 5

[laurie]

BIG da donkey. you got more done this morning than i have in 2 days. ha
keep rockin pimp

[Big Donkey]

So I have been doing the same workouts for about a year now and I am switching it up. I've finally hit a platue. There is this guy at my gym that is super yoked and only lifts one time a week. He says that's all you need unless you are on steroids. He says as you get bigger, there is more muscle and it takes longer to recover. He also pointed out that if you have a record bench day one day and they next day is squats, do you think you will have a record squat day too? He says, no, even though they are totally seperate muscle groups, your whole body is still recovering not to mention glycogen levels are still going to be low.

anyways....he's super yoked and natural. He does body building comps. Scott Schaffer (sp?) ring a bell? He says after his workouts, he is sore for around 5 days. I'm gonna be working out with him on Monday. I will start posting my routine then.

[Big Donkey]

ok....new workout - one time a week with the super yoked bb dude from my gym.

We start with over exhausting the muscle by doing really slow positive, hold for 2 sec. and really slow negative for 12 reps. On the last rep, we hold for 10 seconds. So it went like this on every set. He said they normally start with deadlifts, but since it was my first day we were going to skip them because I will probably be sore for 5 days.

Ham curls (each leg)
55x12

Extensions (each leg)
55x12

Leg Press (each leg)
250x15 - each leg seperately till failure

I tried to stand and I couldn't. I couldn't walk as my hams kept on buckling up and making me almost fall. Before this, I was doing 8 reps on squats all the past parallel 345 lbs. and this is all I could do.

Hammer strength Chest (each arm)
80x6
105x12

Lat Pulldown - palms facing toward you
160x12

That's it for that day. The next week is similar just maybe different exercises and different machines, but that is the basis. Really slow positive and negative, 2 second hold, then static 10 seconds on the last rep. This completely tore me up and surprised the hell out of me. This doesn't look like much, but the intensity was way up there. It hurt so good.

[Chris08]

Im really interested to see what kind of results you get with this program.

[Mahaffje]

Get some measurements of your muscles right now and then compair in about a month or two and let me know where you're at. I'll be interested to see what happens. How long did it take you to get through the workout?

[Sasa]

Nice work outs bro keep that shit going

[Big Donkey]

I'll keep you guys posted. Good call Jason. I will do that. It's crazy how light we were going and how freaking hard it got especially the 10 second static hold at the end. On chest, the 10 second static hold was more like a 5 second drop.

It took me like 30-45 minutes to do it. I think they were still going to do more, but he thought I should just see how this treats me. I could hardly lift the 45 plates when I was done and I've never felt like that before.

Another difference I noticed was that normally my pump goes down after about an hour or two after the. My pump lasted all the way until I went to bed and even this morning and now I still feel freaking pumped and huge.

[Big Donkey]

I just noticed my abs freaking hurt! I didn't even do abs yesterday. lol Normally I keep my core tight and everything but damn. They are ripped up.