Drbones' Dual Factor Hypertrophy training journal

[Zander1983]

Down to 185.4 lbs.. AND STRONGER
I measured my arms 2 days ago, and they are up to just under 16.5"... which is quite an improvement.... considering my fat has dropped close to 12 lbs.

That's great stuff. Looking forward to your next set of pictures.

 

[casualbb]

That really is AMAZING fat loss. Have you noticed general leaning out? Abs more visible? Striations, etc?

-casual

 

[DrBones]

My top 4 abs are becoming more and more visible. Bottom ones are kind of stuck behind a bottom layer of fat....
The biggest difference I am currently noticing is in my pecs and my back.... my pecs are getting a lot deeper groove and the detail is my back is starting to come out a lot more...
My arms are getting quite lean and some striations in my shoulders are evident occasionally....
I'm going to go another 3 weeks before pictures... then diet down for 6 more weeks... 1/4 bottle of yohimburn got tossed in the mix yesterday and Im thinking about going and picking up a bottle of ECA today or tomorrow to start using next week...
Thanks

 

[DrBones]

Ahhhhhhhhhhh
Loading period is now over....
Hopped on the scale today 185.4 lbs... but... Today I was wearing sweat pants and a tshirt... yesterday 185.4 was with shorts and a tank top... So the weight is still decreasing..
My good knee has decided to be a bastard and has started popping and being annoying... but I'm sure it will come around...

Anyways.. heres today weights

Squats
3x10x190lbs

Deadlifts
2x5x285 NEW PR <-- got a cramp in my kneck so i stopped after 2 sets

Shrugs
2x20x225 <-- grip still needs work on these

Front Squats
2x8x155 <-- NEW PR... these hammer my quads and my lower back

Donkey calf raises
1x14xthe stack

Reverse Hypers
2x10xbodyweight+55lbs

Decline situps
3x10xbodyweight+40lbs <-- NEW PR

Side bends
1x10x100


I'm so excited for lower volume for a week.... Get to relax on the weights and toss in a little extra GPP work for kicks...

 

[DrBones]

Yay.. I've made it to my first deloading period!
I took a couple more pictures today...
I kind of pigged out on the weekend and think i retained a serious butt load of water as I hopped on the scale today in shorts and a tank top and weighed in just under 190...

I'm going to save any new body shots for a few more weeks

Anyways.. Here was todays workout with reduced weights and volume

Incline Bench
3x5x185

Chest Dips
1x10

Tricep dips
1x10

Dumbell Extensions
2x10x30's

Seated Military Press
3x5x140 SO EASY!

Barbell Rows
3x8x135

Upright Rows
2x10x80

Curls
1x10x76
1x6x76

Then I went and did this HUGE uphill jog after I slammed back a protein drink...

Overall a good workout.. but felt SOOO easy after the last 3 weeks.

 

[DrBones]

First leg day of my deloading period..
I worked for the first time in months today and it was rough work.... I hit 9 hours of labourous work today followed by a workout.. followed by a 30 minute run and a 40 minutes walk...
This is my first time sitting down since 6am this morning..
anyways... I've dropped 2 lbs of water since yesterday.. the rest should be gone by tomorrow I hope..
But here was todays deloading lowerbody work out

Squats
3x5x205

Bent Knee, arched back GM's
2x5x165 <-- I think this is a PR

Cleans
2x5x155 <--- Totally toar the 2 week old scab off my shin... A scar is ineviteable.. lol

Reverse Hypers
2x10xbodyweight+55

Decline Crunches
3x10xbodyweight+40 <--- SO easy...

Side Bends
1x10x100's


My lower back feels like somebody jumped on it 100x.... I love it!

 

[Zander1983]

First leg day of my deloading period..
I worked for the first time in months today and it was rough work.... I hit 9 hours of labourous work today followed by a workout.. followed by a 30 minute run and a 40 minutes walk...
This is my first time sitting down since 6am this morning..
anyways...

You are going to be a very sore boy tomorrow!

 

[DrBones]

Its now tomorrow....
Zander, you're right... The whole back of my left leg feels very strained... hope this goes away by the end of today...

 

[gettinlarger]

Lookin pretty thick dude. Nice work. Those workouts look brutal too ... I might have to give this program a try sometime.

 

[DrBones]

I'm not looking forward to the regular volume once this deloading phase is over... my new job makes me work at least 50 hours a week doing labour...
Right now my weeks time looks like this

6am: Wake up
6:30am go to work

6pm get home from work
6:30pm go to gym
8pm get home
8:15pm go in hot tub to relieve some tension
9pm 1 hour of free time
10pm Sleep, then repeat lol

I'm expecting this job to help me drop the last couple remaining lbs of fat...

If you have the time GL... give it a whirl.. its fun but TOUGH