Get Muscle Fast: Locker

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Thursday, June 30, 2011

Dave’s Locker Room Training June 28 ‘11

June 29, 2011 · Posted in Fat Loss, Muscle Building

My weight Monday morning (yesterday) was 217 pounds. That is 26 pounds from my goal of 190 by September 1st. It was chest and back day… my shoulder felt pretty good today so I decided to go for incline presses on the smith machine… a pretty basic movement. I like to keep the pace of the workout going quickly so I decided to superset pull-downs to the front. The pull-down machine is right next to the smith machine so I don’t have to concern myself with someone taking over one of my stations. I used a 4 second down 2 second up cadence on both exercises up UNTIL my final burn out sets.

On the Smith Machine Inclines, I touch my chest and push the bar to about 1inch short of total lockout to keep the tension on the pecs. This is an old school style of pressing that I learned from Danny Padilla several years ago. Samir Bannout used the same style. So did the late Serge Nubret and Arnold. None of those guys lacked chest development.

After each set of Smith Machine Inclines it was over to the pull-down cable for wide grip pull-downs to the front touching the bar to the low pec, ab line. I increase the weight on each set up until the last two for one or two burn out sets. The key to building lats on these is the form. I start sitting upright and then very s-l-o-w-l-y lean backwards (it’s really just a slight lean backward—more so, you’re arching your back and puffing your chest out as if there were a string tied to the center of your chest pulling it up while your shoulders were being pushed back and down) and pull the bar to my chest flexing and contracting the entire back and the pecs through the movement.

In total I did eight supersets starting with 12 reps on both movements working heavier to 3 reps and then backing off to 12-15 on the last two sets.

I moved on to superset feet elevated pushups with a band for resistance alternated with T Bar Rows. T-bars are my favorite heavy back movement and I’m experimenting with the band resisted pushups since they don’t seem to have a negative effect on my shoulders.

I finished off with 4 sets of two arm dumbbell shrugs. Then abs. 3 sets of cable crunches and 3 sets of bent leg raises.

Diet was a good day. I’ll stay with it. Here is what I ate yesterday:

Meal 1 –– 2 scoops whey and casein protein/ 16 ounces water
Meal 2 –– 1 egg, 7 egg whites, 2 slices turkey bacon.
Meal 3 –– During workout 2 scoops whey & 16 water
Meal 4 –– Post workout 2 scoops whey protein, 16 ounces water, 4 Brown Rice Cakes
Meal 5 –– 8 ounces grilled flounder, 2 cups corn
Meal 6 – 16 ounces low fat cottage cheese & 1 nectarine

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Tags: Arnold, back, building, chest, Danny Padilla, Dave, David Young, dumbbell shrugs, fast, incline bench press, Iron Man Magazine, muscle, Samir Bannout, Serge Nubret, smith machine, T-bar rows, tip, wide grip pull-down

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CategoriesFat Loss (30)Motivation (17)Muscle Building (64)Positions of Flexion (3)Uncategorized (2)X-Rep (11)SectionsAboutArchivesJune 2011May 2011April 2011March 2011February 2011January 2011December 2010November 2010October 2010September 2010.dmcontent_container {margin-top: 0px;margin-right: 0px;width:158px;height:93px;border:1px solid #e8e8e8;background-color:#f8f8f8;}.dmcontent_title {text-align:left;line-height:18px;width:158px;height:20px;font-size:14px;font-weight:bold;color:#000000;font-family: Arial,Tahoma,Verdana;}.dmcontent_body {line-height:16px;float:left;overflow-y: auto; text-align: left;margin-right: auto;width: 154px;height: 70px;//height:68px;}.dmcontent_body a:hover {text-decoration:none; color:#aa1313;}.dmcontent_link {text-decoration:none;font-family: Arial,Tahoma,Verdana;color:#2255aa;font-size:12px;} Local Guides All Local Guides
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Wednesday, June 22, 2011

Dave’s Locker Room Training May 21 ‘11

May 25, 2011 · Posted in Fat Loss, Muscle Building

My weight on Saturday morning was 218 pounds, That’s still 28 pounds from my goal of 190 by September 1st. Today was shoulders… one of my more developed body parts but also my most painful due to injuries. To compensate I have to alter the exercise variations based on what I’m able to do in order to work through the pain caused by the injuries. I have to keep the weight moderate and focus on training fast with a lot of volume… supersets are key for me to keep the intensity high.

After warm-ups and some stretching…

Superset #1
Dumbbell upright rows wide for lateral deltoids/ Dumbbell Scott Presses
On the upright rows the palms are facing each other at the bottom and rotate through the movement so they face back at the top. On the dumbbell presses the palms face me (like the top of a curl) at the bottom of the movement and rotate through facing towards the front at the top of the movement.

Set 1
Dumbbell Upright Rows X 12
Dumbbell Scott Presses X 12

Set 2
Dumbbell Upright Rows X 12
Dumbbell Scott Presses X 12

Set 3
Dumbbell Upright Rows X 11
Dumbbell Scott Presses X 10

Set 4
Dumbbell Upright Rows X 10
Dumbbell Scott Presses X 10

Set 5
Dumbbell Upright Rows X 9
Dumbbell Scott Presses X 9

Set 6
Dumbbell Upright Rows X 11
Dumbbell Scott Presses X 10

Tri-set #2
Single dumbbell 2-arm front raise/rear delt machine

Set #1
Single dumbbell 2-arm front raise X 12
Rear delt machine X 12

Set #2
Single dumbbell 2-arm front raise X 12
Rear delt machine X 12

Set #3
Single dumbbell 2-arm front raise X 11
Rear delt machine X 11

Set #4
Single dumbbell 2-arm front raise X 10
Rear delt machine X 10

Dumbbell shrug – 4 X 12 -9

Decline Sit ups – 3 X 20-25 reps
Cable crunched X 25

My diet went according to plan. I’ll stay with it. Here is what I ate today:

Meal 1 –– 1 egg, 7 egg whites, 1 slice Ezekiel Bread
Meal 2 –– 2 scoops whey and casein protein/ 16 ounces water
Meal 3 –– During workout 2 scoops whey & 16 ounces Gatorade
Meal 4 –– Post workout 2 scoops whey protein, 16 ounces water, 4 Brown Rice Cakes
Meal 5 –– I Chicken Breast, 1 Roma tomato, onion slice, 2 slices Ezekiel bread, brown mustard, baked potato
Meal 6 – 16 ounces low fat cottage cheese & 1 nectarine

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Tags: building, Dave, David Young, fast, Iron Man Magazine, muscle, shoulders, tip

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CategoriesFat Loss (29)Motivation (17)Muscle Building (63)Positions of Flexion (3)Uncategorized (2)X-Rep (11)SectionsAboutArchivesJune 2011May 2011April 2011March 2011February 2011January 2011December 2010November 2010October 2010September 2010.dmcontent_container {margin-top: 0px;margin-right: 0px;width:158px;height:93px;border:1px solid #e8e8e8;background-color:#f8f8f8;}.dmcontent_title {text-align:left;line-height:18px;width:158px;height:20px;font-size:14px;font-weight:bold;color:#000000;font-family: Arial,Tahoma,Verdana;}.dmcontent_body {line-height:16px;float:left;overflow-y: auto; text-align: left;margin-right: auto;width: 154px;height: 70px;//height:68px;}.dmcontent_body a:hover {text-decoration:none; color:#aa1313;}.dmcontent_link {text-decoration:none;font-family: Arial,Tahoma,Verdana;color:#2255aa;font-size:12px;} Local Guides All Local Guides
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Dave’s Locker Room Training May 23 ‘11

May 29, 2011 · Posted in Fat Loss, Muscle Building

My weight on Monday morning was 217 pounds, that’s still 26 pounds from my goal of 190 by September 1st. Today was chest and back… chest is always a bit of a challenge for me because of my shoulder injuries. For me that means only 3 exercises are possible. Sometimes I just stick with one of them for the entire workout doing 8-12 sets. I may vary the grip to hit slightly different angles. Today I went with Smith Machine bench presses. After a few warm ups a 20 year old guy asked to work in which was cool. He weighed about 140 pounds and told me a friend of his was encouraging him to get on steroids. This just drives me crazy. The kid hasn’t even built a foundation yet. He could pack on 30 or 40 more pounds of muscle drug free before he even matures. I was trying not to lecture him, so I just said look give yourself a few years and gain some muscle on your own first, THEN make that decision.

So on the Smith Machine bench I ended up doing my entire chest workout there Pyramiding up to 3 sets of 3 then a couple sets of lockouts, then 5 sets 12-15 to pump and ‘stretch the fascia’.

Then I moved on to back. Normally I superset chest and back to keep the pace of the workout high but the gym was crowed so it just wasn’t possible to hold two pieces of equipment at the same time. I love training back for two reasons. I can still train pretty heavy and my back is an easy growing body part for me. Today I did 8 sets of close grip pulldowns with an overhand grip. The key to building lats on these in my opinion is to start sitting upright and then very s-l-o-w-l-y lean backwards as you pull the bar to your chest flexing and contracting the entire back and the pec’s through the movement. I finished off with 4 sets of two arm dumbbell bent over rows for 4 sets of 8-10 reps and 4 sets of dumbbell shrugs. Then abs. 3 sets of cable crunches and 3 sets of bent leg raises.

I did a half hour walk for cardio earlier in the day.

Diet was a good day. I’ll stay with it. Here is what I ate today:

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Tags: back, bench press, building, chest, close grip pulldown, Dave, David Young, fast, Iron Man Magazine, muscle, smith machine, tip

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Dave’s Locker Room Training May 19 ‘11

May 19, 2011 · Posted in Uncategorized

My weight this morning was 218 pounds and my goal is 190 by September 1st. I decided to refocus today. It was leg day. I love training legs. I’m strong on leg presses and squats but I need some stretching on my ‘gate’ so I’m going to be including more split squats… very light until I get the form down and more lunges… again very light until I get the form down. As with most body parts, I like to super-set and/or tri-set so I’m not sitting around resting very long.

After warm-ups and some stretching…

Tri-set #1
Leg Presses/ Dumbbell Stiff Leg Dead lifts on block/Standing Calf raises (same block)

One of my pet peeves in the gym are the tools who load up the leg press with tons of weight and then proceed to “leg press” using a 1 friggen inch range of motion. I wish the clouds would open up and a loud deep voice would say “Thou shall not be a tool in the gym” and a big hand would come out of the clouds and slap some sense into them.

No, when I do my leg presses, I bring the carriage down as far as I can and my knees come into my ribcage.

Set 1
Leg Presses 3 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 2
Leg Presses 4 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 3
Leg Presses 5 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 4
Leg Presses 6 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 12
Standing Calf Raise 50 lbs. X 12

Set 5
Leg Presses 7 plates per side X 12
Dumbbell Stiff Leg Deadlift 50 lbs. X 10 (lost a few reps there)
Standing Calf Raise 50 lbs. X 12

Set 6
Leg Presses 6 plates per side X 10
Dumbbell Stiff Leg Deadlift 50 lbs. X 9
Standing Calf Raise 50 lbs. X 12

Set 7
Leg Presses 7 plates per side X 8
Dumbbell Stiff Leg Deadlift 50 lbs. X 9
Standing Calf Raise 50 lbs. X 12

Set 8
Leg Presses 8 plates per side X 3
Dumbbell Stiff Leg Deadlift 50 lbs. X 8
Standing Calf Raise 50 lbs. X 10

Tri-set #2
Split squat/ Machine Leg Curls/Seated Calf raises (same block)
5 sets of 8-10 on each

Decline Sit ups 3 sets 20-25 reps
Cable crunched 90 X 25 110 X 20

Stairs – the gym has 2 flights of real stairs and I just went up and down for 12 minutes. I hate cardio machines.

My diet went according to plan today. I ate more carbs today and I feel a little guilty but I’m going to experiment with diet regime that John Hansen used to drop to 190 for his Iron Man cover shoot with Angela Segovia. I’ll see how this diet strategy works for a few weeks and if I progress, I’ll stay with it. Here is what I ate today:

Meal 1 –– 1 egg, 7 egg whites, 1 slice Ezekiel Bread
Meal 2 –– 2 scoops whey and casein protein/ 16 ounces water
Meal 3 –– During workout 2 scoops whey 16 ounces Gatorade
Meal 4 –– Post workout 2 scoops whey protein 16 ounces water 4 Brown Rice Cakes
Meal 5 –– I Chicken Breast, 1 Roma tomato, onion slice, 2 slices Ezekiel bread, brown mustard, 4 ounces Ggarbonzo Beans
Meal 6 – 16 ounces low fat cottage cheese 1 orange

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Tags: Angela Segovia, building, Dave, David Young, fast, Iron Man Magazine, John Hanson, muscle, tip

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