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Old 06-11-2010, 03:25 PM   #76
sayid_the_saviour
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Re: Doug's Ultimate G-Flux Log

hey you are setting up with yoru butt too low. i think everyone on here has that problem. and i think that is why your back rounds.
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Old 06-11-2010, 04:08 PM   #77
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

Bruiser,

Setting up with your butt higher makes it easier to get your lower back into extension when there's no load, but it actually increases the load on the lower back during the lift. My problem is a strength issue, not a flexibility one, so setting up with my butt higher would not help.

Back when I had weak quads I used to set up with my butt higher and use more PC/back in the lift. If I were to set up with my butt that high again, I think my rounding would be worse as the load would be more perpendicular to my back orientation.

The rounding is definitely an issue though. I think it stems primarily from me not doing any direct lower back work, and generally neglecting my deadlift for the last 6 months or so.

I'm taking a break from benching and squatting this week to give my shoulders time to chillax, but I'll probably DL a lot and do some direct lower back work.
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Old 06-11-2010, 04:19 PM   #78
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Re: Doug's Ultimate G-Flux Log

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Originally Posted by Doug Funnie II View Post
Just posing for my fans. Seriously though the way that girl is staring at me in the DL video creeps me out.
i think she may just be admiring your dainty, alabaster legs wishing hers were equally silky and hairless.
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Old 06-11-2010, 04:43 PM   #79
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Re: Doug's Ultimate G-Flux Log

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i think she may just be admiring your dainty, alabaster legs wishing hers were equally silky and hairless.
[milesdyson] Each of my quads are bigger than her waist [/milesdyson]

Also "alabaster" sounds so much more appealing than "pale" or "pasty." From now on I'm going to thank my Irish/Polish heritage for my alabaster skin.
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Old 06-12-2010, 01:02 PM   #80
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Re: Doug's Ultimate G-Flux Log

6-12

3 500m repeats on the C2, all between 1:48 and 1:49

20 minutes of shoulder prehab exercises.
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Old 06-13-2010, 05:47 PM   #81
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Re: Doug's Ultimate G-Flux Log

6-13
Beginning of my no bench/no squat for shoulder health plan

Volume Day
DL- 154x5, 198x5, 242x3, 286x3, 308x1, 333x1, 353x2, 308x5x2
Split squat- 60 lb dbs x5x2 each leg
BW squat w/ rubber band between knees- 3x8
Light, slow pulldowns- 2 sets

Fully expect to be fried tomorrow.
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Old 06-14-2010, 09:00 PM   #82
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Re: Doug's Ultimate G-Flux Log

6-14
Whole lower body is pretty sore.

5 sets of 20 1 pood KB swings to loosen up.
Stretched for 20 minutes.

Shoulder still doesn't feel great. A big part of me is tempted to give up on bench for now and just do a bunch of bodybuilding stuff for upper body mixed in with my same lower body programming. Doesn't seem like I'd be giving up too much because of my remaining 57 lbs to go I could get maybe 5 of them from improving my bench.
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Old 06-15-2010, 07:40 PM   #83
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Re: Doug's Ultimate G-Flux Log

6-15
I feel pretty worthless in the gym when I can't squat. On the plus side my shoulders felt great today.

6 sets of various external shoulder rotations
3 sets of back extensions
3 sets of DB skull crushers
3 sets of machine rows
3 sets of leg raises
2 sets of decline situps
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Old 06-18-2010, 08:15 AM   #84
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Re: Doug's Ultimate G-Flux Log

6-17 Workout
Max Effort Day

Squat- 45x8x2, 154x5, 198x3, 242x2, 264x1, 289x1, 308x1, 331x1, 341xf, 289x5
DL- 264x3, 308x2, 353x1, 397xfx2

Pretty ****ty workout. Failed the squat verrrrry high and while the bar was still moving up. Definitely need to add more low back and hamstring work. Back was too wrecked to DL, I think a heavy set of 5 in squats and a heavy single in DLs is too much for it right now. I probably shouldn't be doing any heavy singles anyway, since for DL it seems like doubles and triples is where its at. Shoulders felt great, even walking out with 341 felt relatively easy.
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Old 06-19-2010, 01:19 PM   #85
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Re: Doug's Ultimate G-Flux Log

6-19 Workout
15 minutes recumbent bike.

4 sets of cuban presses
3 sets of calf raises
3 sets of hanging leg raises
3 sets of external rotations
3 sets of power shrugs
3 sets of GH situps
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Old 06-21-2010, 08:31 AM   #86
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Re: Doug's Ultimate G-Flux Log

6-20 Volume Day
HBBS- 265x5x3
Incline DB Bench- 10, 8, 6, 4
RDLs- 198x6x3
BB Glute bridges- 198x5x3
Machine row- 10, 9, 6, 5
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Old 06-21-2010, 07:08 PM   #87
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Re: Doug's Ultimate G-Flux Log

6-21
15 minutes on the bike
Shoulder press- 12, 8, 6
Lateral Raises- 3x10
Calf Raises- 4 sets
Pushups- 3 sets of 15, 20 seconds rest
DB skull crushers- 3 sets for the pump

Such a bro.
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Old 06-21-2010, 07:12 PM   #88
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6-21
Such a bro.
LOL
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Old 06-22-2010, 02:44 AM   #89
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Re: Doug's Ultimate G-Flux Log

Yo. I'm in Hudson for an interview on Friday. I could head to the city afterward maybe if you wanna get your swole on. Not 100% sure I'll have time just putting a feeler out there.
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Old 06-22-2010, 09:11 AM   #90
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Re: Doug's Ultimate G-Flux Log

KC,

My gym closes at 6:30 on Fridays, dunno if that'll work for you. I could also do Saturday AM from 10 to noon.

Everybody,

Here's some videos.
Here's me failing at 341 (could've made it IMO)
265x5 "High Bar" 3rd set
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Old 06-22-2010, 07:33 PM   #91
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Re: Doug's Ultimate G-Flux Log

its cuz your hoodie isn't black.
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Old 06-23-2010, 08:51 AM   #92
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Re: Doug's Ultimate G-Flux Log

6-22

4 sets of external rotations
3 sets of knee banded squats
3 sets of hamstring curls
3 sets of ankle banded adductor sidesteps

God doing those light shoulder presses/lateral raises on Monday was so ****ing stupid. My shoulder feels worse than ever, especially the supraspinatus. Sigh, going to take a couple weeks off from all upper body work and try to actually let this thing heal before it gets any worse. Not sure if I can squat/DL.
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Old 06-24-2010, 08:33 AM   #93
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Re: Doug's Ultimate G-Flux Log

6-23

Easy 5 mile bike ride.
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Old 06-26-2010, 10:24 AM   #94
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Re: Doug's Ultimate G-Flux Log

6-25
Lifted with KidColin. Shoulder is still pretty messed up. Tried to squat but there was some discomfort even with just the bar doing high bars, so I stopped. Kinda just milled around doing random things.

Leg Press- up to 3x5 with 4 plates on each side no clue what "weight" this would be
45 degree back extensions- 5x12 with a 45 lb plate

The back extensions were too easy, and I don't really see an easy way to add more load without buying a weighted vest or something. Sucks because my lower back definitely needs work, especially when the angle between my back and thigh is very accute. I should probably make stiff leg deadlifts or RDLs a consistent presence.
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Old 06-29-2010, 08:21 PM   #95
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Re: Doug's Ultimate G-Flux Log

6-29
Shoulder felt good enough to squat, but no upper body stuff. My guns are deflating. Weight has been 158 to 161. Not gonna lie when I was 180 I thought I'd be shredded at 160, now I think I'd have to get down to like 150 to be legit DiMichele. Not that that's a goal of mine.

HBBS- up to 3x5x269 (may be entering PR territory soon)
Hamstring Machine Curls- 3x8x110
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Old 06-30-2010, 05:38 AM   #96
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Re: Doug's Ultimate G-Flux Log

When I was near 180, I knew I was fat. But I thought I'd be ripped at 160. Oops. Probably shouldn't have tried dieting via starvation at multiple times.
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Old 06-30-2010, 07:41 AM   #97
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Re: Doug's Ultimate G-Flux Log

It was deceptive because when I was 180 I still had definite abs, just a much fatter ass and huge lats/chest. I've definitely lost a lot of muscle, but I'm just as strong as I was back then if not slightly stronger. I suck at maintaining weight, I can only lose a pound a week or gain a half pound a week.
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Old 07-02-2010, 07:43 AM   #98
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Re: Doug's Ultimate G-Flux Log

7-1

Low Bar Squat- 135x5, 185x5, 225x3, 265x2, 285x1, 305x1, 315x1
-Still pretty wrecked from Tuesday's Squats
Bunch of bench presses with just bar
External rotations

Cressey has been a PITA to get in touch with. Shoulder is ~90%, good enough to resume some light benching, imo. Gym is closed Saturday through Monday so I might go after work tonight.
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Old 07-02-2010, 06:26 PM   #99
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Re: Doug's Ultimate G-Flux Log

7-2
Quick workout after work

Close Grip Bench (paused) 3x8x135
Barbell curls 88x 7,6,5
Single arm triceps extensions 3 max sets
EZ bar curls 3 max sets
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Old 07-07-2010, 07:53 AM   #100
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Re: Doug's Ultimate G-Flux Log

7-6
Volume Day

Neutral Grip DB Floor Press- 65sx12, 70sx10, 75sx8, 80sx6
HBBS- 154x5, 198x3, 242x2, 272x4,3,4
Pendlay Row- 132x5, 152x5, 162x5
Cable Row- 3 max sets
Hamstring Curls- 120x8x3

No WIM for squats. Doing them after DB press was a mistake. Haven't pendlay rowed in a long time but these felt easy.
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