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D-lats
11-11-2012, 12:57 PM
Well I've decided to do a log. It's more for me to keep track of my progress and track gains. I'm always open to suggestions and would love to help whenever possible. I'm just back in the gym now 3 weeks after a 3 month lay off due to injury and workload.
Ill give current stats and see if the wife can snap a few pics.

I am 31 years old.
230.6 lbs
6'
bf in the 15% region.
I work a physically demanding job so I'm in fairly decent shape from that. Prior to my layoff I was 260 at a slightly lower bf%. My goal is to eclipse that by the time I start dieting for next summers competition season.
My metabolism is high so I need a high cal diet to continue gaining. I have a trainer that ill be using towards contest time to dial me in.

My training is a mix of high intensity and volume rotating every few weeks. Well I guess that's enough to start this thing.
ill also add my cycle info
100mg test p eod
100mg tren ace eod
40mg dbol Ed
adex every 3 day

D-lats
11-11-2012, 01:03 PM
Workout: shoulders.
Warm up on cable machine.
Db Shoulder press
30x15x3 sets
60x12
75x10
90x5
side laterals
30x15
30x15
40x12
30x10
20x10
upright rows
95x12x3 sets
135x10
135x8
cable rear laterals
3plates on the stack for 4 sets of 12

suprfast
11-11-2012, 01:32 PM
Go big D. You know more than most so its hard to chime in. Prop dose seems nice, why not crank up that tren.

D-lats
11-11-2012, 01:42 PM
Thanks bro! You can never stop learning so feel free man! I walk a fine line with tren. I have a ton of trenaprop, it's a blend my guy makes that is 100mg prop 100mg tren a per ml so I'm just testing things for now.

suprfast
11-11-2012, 01:51 PM
You'll know in a week or two how things are going.
You looking for mass, strength?

D-lats
11-11-2012, 02:17 PM
More mass than strength. I'm looking to compete in bodybuilding again so that's my focus.

hypo_glycemic
11-11-2012, 02:49 PM
Subbed in. Kill it bro!

hoyle21
11-11-2012, 03:20 PM
Subbed for ideas

D-lats
11-14-2012, 07:21 PM
I did back and light bis today.
Started with back and added dead lifts to the mix which I haven't done in years because of a shitty back. I said fuck it if I wanna do this right I need to do the big lifts.

reverse grip pull downs
4x10
deadlifts
3x10 135lbs
2x8 225llbs these felt great! Not a bit of pain, I believe it's because I'm more conscious of good form.
Hammer strength pull down machine
2x15 2plates per side
2x10 3 plates per sside low cable rows v handle
4 sets pyramiding up to the full stack for 8 with a solid squeeze.
biceps
bb curl
4x10 135lbs
seated alternates
4x10 up to 60lb a side.
My strength is surprising me but I'm still not in the zone. I feel a little mixed up in either my sets or rotation of body parts. It will work itself out I'm sure.
My diets getting better. I'm working on stretching my gut out to accommodate all the food. I managed 4 eggs and toast for breakfast. Then 6 chicken breasts 1cup rice one cup pasta 1 kit kat

GSRacer
11-14-2012, 08:29 PM
Nice workout. Personally, I'd add more test for a bulker ;)

murf23
11-14-2012, 09:03 PM
Whats up Big D . I remember that last time you really put the work in you got some great results . I remember a total body transformation . Hope you take it even further this time brotha :winkfinger:

- - - Updated - - -

Whats up Big D . I remember that last time you really put the work in you got some great results . I remember a total body transformation . Hope you take it even further this time brotha :winkfinger:

murf23
11-14-2012, 09:04 PM
Dont know wtf happened there lol ^^^^

D-lats
11-15-2012, 04:54 AM
Nice workout. Personally, I'd add more test for a bulker ;)
I like your thinking brother! I think I'm going to add a shot of t400 per week to get the t levels up.

GSRacer
11-15-2012, 05:03 AM
I like your thinking brother! I think I'm going to add a shot of t400 per week to get the t levels up.

Definitely. T400 is a blend of prop, enth and undecanoate correct? When I bulk I almost always use Test C as a base, and then prop as my kickstart each day.

D-lats
11-15-2012, 05:14 AM
Whats up Big D . I remember that last time you really put the work in you got some great results . I remember a total body transformation . Hope you take it even further this time brotha :winkfinger:

- - - Updated - - -

Whats up Big D . I remember that last time you really put the work in you got some great results . I remember a total body transformation . Hope you take it even further this time brotha :winkfinger:
This time will be much more epic!

Dath
11-15-2012, 05:54 AM
Subbed!!!
kill it bro

D-lats
11-15-2012, 07:44 PM
Chest day
i decided that since I'm coming back from injuries I might as well break everything down to the foundation even if it means using less weight!?!?!
I am struggling with the thought but know its a must. I want to get my form laser precise.

Flat bb bench press
3x10 135
2x10 185
3x225


incline smith press.
3x10 225
110 185


hammer Iso decline press
2plates per side for 3 sets of super slow rest at the bottom but not touching down but pausing for the stretch.
2 plates and a 25 per side with the same cadence.

light trtrice
cambered handle push downs
full stack for 4 sets of 10

seated one arm tricep ext
2x10 30lb db
2x7 40lb db


cable kick backs
40 lbs for 3 sets of 12


i had a great pump!! My diet was ok. I woke up late and couldn't cook breakfast so that was my only hiccup for the day. All in all things are happening.

Longworthb
11-15-2012, 09:45 PM
Good luck bro. I know how it is not being able to lift. I fell off a roof a little while back and chipped my elbow and dislocated my shoulder. Couldn't do shit for 6 months. I dropped close to 20lbs and felt tiny as fuck. Muscle memory is on our side ;). I'm still a ways back from where I was but I feel and look good

GSRacer
11-16-2012, 02:39 AM
Chest day
i decided that since I'm coming back from injuries I might as well break everything down to the foundation even if it means using less weight!?!?!
I am struggling with the thought but know its a must. I want to get my form laser precise.

Flat bb bench press
3x10 135
2x10 185
3x225


incline smith press.
3x10 225
110 185


hammer Iso decline press
2plates per side for 3 sets of super slow rest at the bottom but not touching down but pausing for the stretch.
2 plates and a 25 per side with the same cadence.

light trtrice
cambered handle push downs
full stack for 4 sets of 10

seated one arm tricep ext
2x10 30lb db
2x7 40lb db


cable kick backs
40 lbs for 3 sets of 12


i had a great pump!! My diet was ok. I woke up late and couldn't cook breakfast so that was my only hiccup for the day. All in all things are happening.

What did you injure? From the look of those bench numbers, must have been testicular in nature. Lol, just kidding bro. Keep killin it.

D-lats
11-16-2012, 03:50 AM
What did you injure? From the look of those bench numbers, must have been testicular in nature. Lol, just kidding bro. Keep killin it.
Lol I trashed both shoulders to the point that I was missing work and sleep. I was eating 6-9 Tylenol 3 a day to function:(.So I'm healed up no pain meds thank god! Trust me my weights will be more testicular in a month or so:)

fattassmafuker
11-17-2012, 10:36 AM
injuries suck. looks like you recovered pretty well with all the reps you hitt. just be carefull, don't take much to make a guy go power happy and throw on too much. i'm following, might even steal some of your workouts.

D-lats
11-17-2012, 02:41 PM
I hear ya bro.
hit arms last night.
Kept the volume a little higher and the poundages medium.
I did a basic superset routine ie. one bicep excercise for 3 sets then one tricep for 3 sets. I'm too burned from work to right this one out lol! On my way to watch GSP crush Condit and have a few beers. Thanks to those that are following keeps me in line when I know you guys will let me have it if I slip up!

D-lats
11-24-2012, 02:00 PM
Hit legs last week just light but will begin to move a little more weight this week.
Switched gym locations also which I do every couple years just to switch it up and see different faces. This new Golds is older than my last gym and has a much more bodybuilding oriented feel. It's dark and loud which I like.
Chest
incline bench press
3 sets of 135 to warm up
225x 12
245x 10
275x 6
275x 3

flat db bench press
85x12
100x 10
110x 6

low cable cross overs
50 lb stack for 4 sets to failure.

hammer chest press seated
i put a pair of 45s on each side and rest paused about 6 sets to mutilate tha muscle finers.i felt great and am really getting back into it.
My cycle has been switched a bit. I dropped the dbol as I was just too ragey and switched from tren a to e as I'm finding it hard to keep my pinning schedule with work being soo crazy.
im looking at adding igf-des and some ghrp-6 so if anyone has a simple protocol I'm all ears.

namld094nh
11-24-2012, 07:17 PM
c?m on vì chia s?................................................ .................:)

D-lats
11-25-2012, 09:44 AM
Back day.
Superset light pull downs behind the neck and mid grip pull ups. I've been doing this as a warm up for the last few weeks and it really builds a good connection to feeling the lats right from the start of the workout.

bb rows
135x 12 for 2sets
185x 10
225x 8
225x 6

t-bar rows
2plates x 12
3 plates x 10 x 2
4 plates x 6

low cable v handle rows extending at the bottom til the stack just touches.
i did 6 sets upto 250 on the stack.
I didn't do dreads today because I took my daughter skating for the first time the other day and completely cooked my hams and lower back holding her up around the rink for an hr straight. She will be a star hockey player I'm sure of it lol!!
My diets been good, getting a lot of protein and calories. I'm looking more defined while maintaining a stable weight of 230. I also started doing abs every time I train. I've never trained and in my life so this should be interesting.

D-lats
11-26-2012, 06:19 PM
Legs

stretch for 5 mins.

iso leg ext.
4sets of 60lb per side to get blood moving and knees warm.


leg press feet close and high on the deck.
6 sets going up to 5 plates a side.

squats.
My lower back and knees were becoming an issue so I'm toning everything down a bit to improve form and rom.
5 sets up to 225 for 12

Standing leg curl 50lb a side for 4 sets

sldl
4 sets of 10 x 135

seated and standing calf raises 4 sets of each.

felt great! Weight was shit but it will come back:)

fattassmafuker
11-27-2012, 04:12 PM
how's the legs feeling today?
leg press ,squats and SLDL's , bet your ass is sore.

just keep putting in the work, don't go to crazy with abs till you break them in. don't want to pull something.

D-lats
11-27-2012, 04:17 PM
Lol I'm stuff! Ended up pouring two trucks of concrete today which really put the icing on the hamstrings!!

- - - Updated - - -

Lol I'm stuff! Ended up pouring two trucks of concrete today which really put the icing on the hamstrings!!

D-lats
12-02-2012, 11:00 AM
Gym pic

D-lats
12-02-2012, 11:02 AM
Not sure why that's sideways but whatever you get the idea lol!

GSRacer
12-02-2012, 11:05 AM
Delts and arms are looking good bro

D-lats
12-02-2012, 12:12 PM
Delts and arms are looking good bro
Thank you!

chucky1
12-03-2012, 09:01 PM
oh boy...you got a lot of work to do






































































just kidding bro, your looking good, definitely on your way back up

D-lats
12-03-2012, 09:13 PM
Lol thanks chucky:)- I ran into my trainer tonight who I've sort of avoided for the last 4 months. She verbally kicked my ass then told me we can train whenever! So ill be back to the grind even more hardcore in the coming weeks. She finished 6 at the Canadians for woman's heavyweights so she will push me to the limit!!! Can't wait:)!!!

D-lats
12-05-2012, 08:09 PM
Well I wen crazy tonight!! Trained quads and calve wiyh my trainer and she destroyed me!!! Im not going to bore everyone with the whole wokout. I hit 26 plates on leg press for 6 deep reps. Squated 315 for 8 and some other stuff that pushed me to the verge of puking. I did puke inn my mouth but that doesnt count. All in all though it was epic!! Ill be loving the aspircream in the morning lol!!

Valkyrie
12-09-2012, 01:31 AM
Nice lot. Man I miss logging oh well.

And I'm sorry but after I see your actual pics that avi is even more retarded lol

260? Damn. Well I really believe that the body doesn't fight getting back to a weight that it has held.... or at least getting to that weight again is MUCH EASIER ty. Getting to it the first time.

D-lats
12-12-2012, 07:51 PM
I'm kicking ass and taking names lol!!
2 questions
1- does anyone care how much someone shrugs?!?

2- are the veins showing in my biceps caused by the 4 litres of chocolate milk I drink each week?

Valkyrie
12-12-2012, 08:24 PM
I'm kicking ass and taking names lol!!
2 questions
1- does anyone care how much someone shrugs?!?

2- are the veins showing in my biceps caused by the 4 litres of chocolate milk I drink each week?

1. No but mirin dem traps
2. Clearly

D-lats
12-12-2012, 08:38 PM
Lol I have a serious issues with chocolate milk! I ve personally never done shrugs lol! Buyt this dude was totally peacocking after every lightning fast,zero squezze rep he fired off with the 150s lol!!

D-lats
12-14-2012, 06:05 PM
Had an epic chest and back session tonight. I went heavy on chest and light high rep on back. I kept it bread and butter. I hit 315 for 5 deep reps on incline and followed that up with 295 for8 on my last set of flat bench. I transitioned from chest to back with a sick old scool excercise. It's from the olden days called a pull over and press. It really stretches out your pec at the bottom and involves a ton of upper lats on the positive. I stayed at 125lbs as I've only done them once before. It will now be a staple in my workouts.

suprfast
12-14-2012, 07:53 PM
I shrug at shrugs. Traps are hit hard doing heavy deadlifts, rack pulls, and farmers walks. Static holds are nice too.

suprfast
12-14-2012, 07:53 PM
Had an epic chest and back session tonight. I went heavy on chest and light high rep on back. I kept it bread and butter. I hit 315 for 5 deep reps on incline and followed that up with 295 for8 on my last set of flat bench. I transitioned from chest to back with a sick old scool excercise. It's from the olden days called a pull over and press. It really stretches out your pec at the bottom and involves a ton of upper lats on the positive. I stayed at 125lbs as I've only done them once before. It will now be a staple in my workouts.

Sick chest workout. I'm jelly.

D-lats
12-28-2012, 04:12 PM
Well I've dropped the ball on this log lol! Ill step it up here in the new year. My training has been on point. Diet well... Went to Seattle to see the hawks destroy the niners ate and drank like an animal. After that it was a 30lb turkey and about 20 bottles of wine. I'm heading to Mexico in 3 weeks so I'm going to do an insane 3 week diet. Pics will be posted and sponsorship offers will be entertained lol! Cheers to all and happy New Years:)

D-lats
12-31-2012, 11:18 AM
Crushed legs today to send 2012 off right:)

sofargone561
12-31-2012, 11:40 AM
was d-0lats ever huge? lol jk brother nice log

D-lats
12-31-2012, 11:45 AM
Lol I updated my avi. In semi cut mode for my upcoming trip to Mexico!

D-lats
01-07-2013, 07:16 PM
Trained arms today. Weights are way up but so is my rep range and ability to add sets. My arms look the best they ever have. Two weeks til the beaches of Cuba it's balls to the wall til wheels up:)!!