Werewolf DK's Blogspot

5/10/12 DESTROY YOUR SHOULDERS!!

2012-05-10T18:21:00.000-07:00

SHOULDERS.. Who doesn't want cannon ball DELTS?!!!

I cannot stress how important a good warm-up you need.

The Title says it all... I injured my shoulder a while ago by not having a proper warm-up.

Never again have I engaged in a workout without having a blood pumping warmup.

Always climb your weight to your working set.

For today's shoulder workout I warmed-up with 25lbs dumbbells doing Arnold-presses for 10 repetitions, 40 lbs Military-press for 5 repetitions, 55 lbs for 5 repetitions, 65 for 5 repetitions, then Finally...

Working set: 75lb dumbbell Military press for 5 repetitions for a total of 5 sets.

My 6'4 Frost Giant of a friend, showed me a KILLER circuit workout that will Target every muscle head of the shoulders, it goes like this..

While standing tall with 10lb dumbbells on each hand, start doing front delt raises for 10 repetitions simultaneously. After those 10 reps, without resting continue on doing 10 more repetitions of front rowing, like you're rowing oars on a shredded viking boat. Lastly, still without rest! Hold the dumbbells close to your chest, and shoot straight out to the side of you for 10 repetitions..
Now rest for 30 seconds, and repeat this workout for a total of 3 sets.

At this point my shoulders are filled up with blood, and about ready to explode..

Onto the next workout!

I toyed with 20lb dumbbells for

Incline bench dumbbell rows.

5 gruesome sets of 20 repetitions..

Really gets the rear delt crying in agony..

Finished off the routine by shrugging dumbbells for a total of 3 sets.

Set 1:65lb dumbbells for 20reps

Set 2:85lb dumbbells for 20reps

Set 3:100 dumbbells for 20reps

5/4/12 DEADLIFT DAY

2012-05-10T14:33:00.000-07:00

FUUARK!! It's been a while, update.

2012-05-10T02:55:00.000-07:00

GAINS. GAINS. GAINS.

Getting shredded like a SICKCNT, nuff said.

People ask me, " DK, how did you get so big?"

I reply... "train like a fucking, BEAST."

First of all..You got to WANT IT!

nothing is stopping you besides yourself.

Get shredded or die Mirin.

"Strength does not come from physical capacity.

It comes from an indomitable will."

– Mahatma Gandhi

Week 2: Monday 5X5 workout

2012-02-06T19:15:00.000-08:00

Squats 5x185lbs x5

Dead lifts 5x195lbs x5

Military dumbbell press 5x55lbs x5

Weighted-pullups 5x5 25lb plate

Accessory exercise: Hammer curls 35lbs 10x5

NOT EATING ENOUGH... MUST EAT TO GROW GRR.

Week 1: Saturday 5X5 workout

2012-02-04T16:40:00.000-08:00

I was suppose to work out on Friday but didn't have transportation to the gym.

Squats 5x165lbs x5

Decline Dumbbell press 5x45lbs x5

Bent over rows 5x115lbs x5

Hanging leg lifts 10x5

Cable ab crunches 220lbs 5x5

Machine decline chest flies 110lbs 5x5, felt like adding this in to get some shape to my chest.

accessory exercise: Skull crushers 60lbs 10x2

1-10 difficulty, 4. I felt as if these weights are too light, but the goal isn't to feel sore, nor pumped. It's to build a strong foundation in all of your lifts, and gradually get stronger with proper form.

2-1-12 Update/Plans to Bulk

2012-02-01T23:38:00.000-08:00

I am a true ectomorph and my body weight is 75.2kg(166lbs). I want to add more size to my frame(180lbs), however I've been in that 155-170lbs barrier for a long time now.. and it's time to break out of it. when I first walked into a gym, I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get.Throughout my time spent working out, I never really focused on my nutrition.Some have it easy to gain weight and some don't, thats just the way it is.

I haven't been eating that much.. 3 square meals a day.Unfortunately I have a very fast metabolism too..so i must eat more than usual.
Here is what I'll focus on to start gaining some mass.

Eat 1.2 grams of protein per pound of body weight each day.
Eat 4 grams of carbohydrates per pound of body weight each day.
Eat 0.5 grams of fat per pound of body weight each day.

Protein: 199.2grams= 796.8calories
carbohydrates: 664grams= 2,656calories
fats: 83grams= 747calories

Total Calorie intake: 4199.8

With this bulk up eating plan, I will definitely start eating 6 meals per day, every 3 hours to reach my weight goal. Lastly, I'm going to purchase Whey protein isolate and Creatine to boost my gains. It's time to get serious!

Lat spurd

Double back bicep with crappy lighting

Faggy front bicep with crappy lighting

Week 1: Wednesday 5x5 workout

2012-02-01T19:43:00.000-08:00

My working sets

Squats 5x155lbs x5

Military press 5x45lbs x5

Deadlift 5x185lbs x5

Pullups 5x5 with 25lbs

Incline dumbbell press 5x45lbs x5

Smooth ass to grass squats, didn't stall, and will definitely increase the weight by 10lbs

Military press was okay, I struggled to bring my left shoulder up on the 5th set, due to an accident at the gym. increasing the weight by 10lbs

Deadlifts were perfect! my form was on point, left behind some leg

hairs. switching things up and making Wednesday deadlift day instead of Monday. Increasing the weight by 10lbs.

Did 5 muscle ups to warm up along with some normal pullups. Went wide grip

with a 25lb dumbbell for 3sets, then 2sets with a closer grip. Increasing the weight by 5lbs.

Decided to work with dumbbells instead of barbel for chest because of my imbalance. I decided to compromise my chest days by making, Monday flat dumbbell press, Wednesday dumbbell incline press, and obviously decline dumbbell press for Friday.

I have high expectations for my strength gains. so far so good, only thing i need to work on is my diet.

Week 1: Monday 5x5 Workout

2012-01-30T21:16:00.000-08:00

Squats 5x140lbs x3
Bench press 5x120lbs x3
Barbell row 5x90lbs x5
dead-lift 5x180lbs x3
leg lifts 10x10
cable ab crunches 10x200lbs 10x

Note, i start off with light weights to work my way up to build a strong foundation. It also allows me to perfect my form, Don't want to snap some shit up.

Completed a full body workout. Was really easy, but a perfect start for a new beginning! Adding 10lbs on the next workouts. Liking this 5X5 program!

Dat Ohio...

2012-01-30T15:22:00.000-08:00

One of the biggest changes happened in my life late July, 2011.

I had traveled 3.4 thousand miles across the United States, from California to Ohio. Although I moved around a lot, It was never this far away from home...

Knowing my inevitable fate of relocating, I put weight-lifting aside to enjoy my last moments in California with my beloved friends. During this time and when I had arrived to Ohio I had lost a large amount of strength, mass, and muscle.


August 2011

It was still Summer break and most of my activities were, sleeping.. playing video games, and just being lazy. Somewhere in August, I had wiped the Cheetos crumbs off my shoulder and got off my lazy ass to practice Tricking. With Tricking got me doing stretches, with stretches got me doing pushups and pullups. I figured its time to find a gym and start training again!

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." Wayne Dyner

New routine

2012-01-30T09:49:00.000-08:00

Without a routine, and wanting to solely build strength, I've decided to give the 5x5 workout a try. Essentially this workout is designed to hit your muscles hard three times per week and then allow enough time to promote growth and recovery.It was designed for strength athletes because one of the most common effects seen by it is an increase in strength. This program caught my eye because, It is a relatively easy program to understand, and it nicely illustrates the importance of making systematic progression to drive gains and increase the core lifts.

The 5x5 program is basically doing five sets of five reps per exercise.

For an example, lets work with the Olympic squats. Do two warm-up sets to get your blood pumping. Then load the bar up to your working weight and do five sets. When you can do five reps on all five sets, increase the weight by five pounds.

This is my work schedule and how its calculated.

Alright I've said enough, time to put it into action!

Why make a Blog?

2012-01-28T22:50:00.001-08:00

I've decided to make this Blogspot to keep myself updated, and to see how far I've come along on my weight-lifting journey.

"Do not go where the path may lead, go instead where there is no path and leave a trail." Ralph Waldo Emerson

Just a little bit on how I started and fell in love with weight training. I was always an athletic kid from day one, and I even got the scars to prove it. I stepped foot into a gym in the middle of my freshmen year and was hooked. With my new gym pass I made goals to become bigger, better, faster, and stronger.

Timeline of progress, November 2010-Spring 2011

First day of gym pass

October '10 "Skinny Little fuck" about 12inch arms,weight 140lbs

Skinny little fuck with abs

weight 155lbs Spring 2011 arms:14 inches

From here on, it was On and Off weight training.. sometimes it felt like it was just Off.