To Top

Dave’s Locker Room Training May 23 ‘11

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:

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

You must be logged in to post a comment Login

Leave a Reply

More in Blog Post

  • Why Your Big Toe Is Your Key To Great Calves!

    If you're looking to really build your calves, this one little piece of advice will help tremendously. Yet you rarely, if...

    Nick NilssonApril 6, 2016
  • Create Big-Ass Shoulders With Mike Rashid

    His motto “Train Your Mind as Hard as You Train Your Body,” may test your muscles and your mind.

    Iron Man MagazineMarch 21, 2016
  • The Workout and Happiness

    Happy New Year—a perennial cliché!  Can anything or anybody make you happy? To paraphrase a well-known line from Shakespeare’s Julius Caesar,...

    John BalikFebruary 11, 2015
  • New Year Resolutions

    January first, the birth of a new year.  Time to reflect on the old and plan for the new! Historically, January...

    John BalikJanuary 15, 2015
  • Do You Know Squat ?

    Have you heard any of the following recommendations? “Don’t let your knees go over your toes when you squat, because it’s...

    Doug BrignoleDecember 30, 2014
  • Another Rewarding Olympia Weekend

    A couple of weeks ago I was at the Mr. Olympia competition, the 50th rendition of that iconic event. What started...

    John BalikDecember 15, 2014
  • Muscle Beach Breakfast Club

    I have been a part of Muscle Beach Venice since competing there in the mid ’60s. Much has changed in the...

    John BalikNovember 15, 2014
  • The Science Behind My 2 Week Body Transformation into a Mythological Minotaur

    Sometimes getting in shape can mean perfect timing.  In order to make a 2 week body transformation, science can play a...

    curtis.fisherNovember 14, 2014
  • Bodybuilding: Art or Mass Appeal

    With increasing frequency, we’re hearing a segment of the bodybuilding fan base speaking out against the trend toward ever more massive...

    Doug BrignoleNovember 13, 2014