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Old 09-06-2011, 12:09 PM   #831
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Nice work DW! There are some very interesting exercises to be had with the KB for sure; getting up from a TGU with that weight overhead is intriguing the first time it's tried and the BUCP along with the BUTGU is frankly frightening at times, but fun


Have you tried the Waiter Press at all? I'm only at 8kg with that particular exercise, I may get to 12kg one day but there's a lot of balance involved and it's such a strict press both of which make it feel 10x heavier than it really is.
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Old 09-06-2011, 06:03 PM   #832
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One of these DW you have to share your eating approach. I would love to see how the heck you stay so lean while beefing up.
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Old 09-09-2011, 01:12 PM   #833
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Originally Posted by BendtheBar View Post
One of these DW you have to share your eating approach. I would love to see how the heck you stay so lean while beefing up.
x2.

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Love this log, so much variety, so much enthusiasm. Really good work DW!
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Old 09-12-2011, 11:55 PM   #834
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Quote:
Originally Posted by T-Bone
Love this log, so much variety, so much enthusiasm. Really good work DW!
Thanks, T-Bone.


Quote:
Originally Posted by LtL View Post
Nice axle dead's buddy. Bell work looks fun.

LtL
Thanks.


Quote:
Originally Posted by Mr.Silverback View Post
nice work DW, axle deads looked effortless and fun. Bro your ripped...seriously nice work on the KB work as well
Thanks, gorilla-dude. The axle deads were fun, but they weren't effortless. I could feel my grip loosening during the 489 and 500, so it was tougher than it looked.


Quote:
Originally Posted by 5kgLifter View Post
Nice work DW! There are some very interesting exercises to be had with the KB for sure; getting up from a TGU with that weight overhead is intriguing the first time it's tried and the BUCP along with the BUTGU is frankly frightening at times, but fun


Have you tried the Waiter Press at all? I'm only at 8kg with that particular exercise, I may get to 12kg one day but there's a lot of balance involved and it's such a strict press both of which make it feel 10x heavier than it really is.
BUTGU? Are you insane? LOL

No, I never tried the waiter press, but it looks cool. Thanks for the suggestion.


Quote:
Originally Posted by BendtheBar View Post
One of these DW you have to share your eating approach. I would love to see how the heck you stay so lean while beefing up.
You want it? You got it!

DW's diet:

- no MSG (monosodium glutamate) or aspartame (i.e. Nutrasweet)
- avoid BPA (Bisphenol A) which is found in some plastics and cans
- avoid soy (e.g. soy protein, hydrogenated soybean oil, soy milk, etc.)
- rarely soda or beer, with some occasional hard liquor when I'm out with friends
- almost all of my fluid intake comes from filtered* water
- plenty of dead animals, especially cow, along with chicken, turkey, and fish (mainly tuna)
- plenty of eggs (usually 4-5 per day) with the yolk
- less refined carbs compared to when I was younger
- almonds and pumpkin seeds as snacks
- daily supplements: ZMA, vitamin C/D/E, fish oil, beef amino tablets, and protein powder

* The best water filter is from Zero Water. It removes everything, unlike Brita which doesn't remove sodium fluoride.
ZEROWATER



09.05.11

Squat: 4 sets of 5 with 365

Partial Squat: 3 sets of 3 with 395

Steinborn Squat: 1 set of 1 with 260 (5.5lb PR)

Goblet Squat: 10,9,8 with 115

Standing Angled Calf Raise: 3 sets of 12 with 240

Twist-Yo-Wrist: 1 set in both directions with 20

^ I threw in the TYW because I brought it to show Tony (BodybyGamma), then decided to use it with him.





09.08.11

Bench Press: 255x1, 265x1, 275x1 (30lb PR), 280x0

^ The 280 was nearly finished, but I couldn't completely straighten my arms.

Low-Incline Dumbbell Bench Press: 10,8,3 with 85s

^ I failed the 9th rep of the 2nd set, then was totally out of gas for the 3rd set.

Seated EZ-Bar French Press: 3 sets of 10 with shorter EZ-bar + 40

Ultra-Wide Pull-Up: 20,20,10 with BW

^ This was less than the last time that I did it, which was 25,20,15. I think that was due to my pecs being sore from the first couple of things, and that extreme hand spacing taxes not just the back/biceps/forearms, but also the chest.





09.09.11

Card Tearing: 30 cards, one time

^ This was difficult and took 2-3 minutes, which was longer than I expected, but I finished the tear cleanly.



09.10.11
Anello Deadlift Cycle
Week 1


Deadlift: 480x1

Rack Pull: 405x5, 475x3, 525x2

^ below the knee

T-Bar Row: 4 sets of 5 with bar+250

Dumbbell Hammer Curl: 8,7,6 with 40s or 45s (can't remember which pair I used)

^ simultaneous, not alternating

EZ-Bar Reverse Curl: 8,7,6 with shorter EZ-bar + 40

^ These last two exercises were super-sets.



09.11.11
Kettlebells


High Pull: 1 set of 10 w/ each hand with the 70

Get-Up: 4 sets of 1 w/ each hand with the 70







09.12.11
Grip


Plate Curl: 3 sets of 5 w/ each hand with 25

Plate Pinch Lift w/ Last Two Fingers & Thumb: 2 sets of 1 w/ each hand with two 10s
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Last edited by DieselWeasel; 09-13-2011 at 12:02 AM.
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Old 09-13-2011, 12:31 AM   #835
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Thanks for the diet info DW.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 09-13-2011, 03:47 AM   #836
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Thanks for the diet info DW.
x2.. you make is sound so bloody easy

You are in fantastic shape buddy, very envious

Carl.
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Old 09-18-2011, 07:08 PM   #837
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Originally Posted by Abaddon View Post
Thanks for the diet info DW.
No problem, bro. Glad I can help.

Quote:
Originally Posted by Carl1174 View Post
x2.. you make is sound so bloody easy

You are in fantastic shape buddy, very envious

Carl.
Thanks, man. It also helps having a fast metabolism.



09.13.11

Squat: 5 sets of 5 with 365

^ I wasn't using knee sleeves because I forgot them.

- This was very brutal and would've very likely been the same whether I used or didn't use the knee sleeves.

Standing Angled Calf Raise: 15,14,13,12 with 240

^ I couldn't do any other assistance exercises besides the calf raises because I was seriously fatigued after the squats.



09.14.11

Flat Dumbbell Bench Press: 1 set of 7 with 100s, then 1 set of 4 with 105s

(MAB Team Challenge #1)

^ This was the done 1st instead of 2nd because I wasn't doing barbell bench press today. I had nobody for the lift-off/spotter and I maxed out the bench the previous week anyway.

Chin-Up: 6,5,4 with BW+90

Seated French Press: 3 sets of 10 with shorter EZ-bar+50 (weight of both sides together)

Face Pull w/ Rope: 3 sets of 10 with 120

Twist-Yo-Wrist: both directions with 25, once each



09.16.11
Anello Deadlift Cycle
Week 2


Deadlift: 5 sets of 1 with 427 (no belt)

^ 60 seconds between sets

Shrug: 3 sets of 6 with 635

T-Bar Row: 3 sets of 6 with bar+250 (one end of the bar)

Zercher Good-Morning: 3 sets of 6 with cambered bar+190 (both sides together)

Dumbbell Hammer Curl: 3 sets of 6 with 45s

^ both arms simultaneous

Reverse Curl: 3 sets of 6 with shorter EZ-bar+45 (weight of both sides together)

^ supersets with last two exercises


09.17.11
Kettlebells


Hand-To-Hand Swing:
1st set: 5L, 4R (dropped the bell during the transition between hands)
2nd set: 8L, 8R (no drops)

Clean & Press (Long Cycle*):
1,2,3,4,5 with 70, each hand

- That was one ladder of 1-5 reps. I'll try to do two ladders like that, next time.

* long cycle = clean before every press






09.18.11
Grip


I did sledgehammer rotations, 4 sets of 2 per hand with my HG250 gripper, and then sledgehammer crimp grip levering. The sledge weighs 10lbs.
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Old 09-19-2011, 03:18 AM   #838
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Nice work Max.

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Old 09-19-2011, 03:25 AM   #839
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very good work mate

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Old 09-19-2011, 06:55 PM   #840
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Keep killing it Max.
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