Dani's Rebel Log

[Dani_Shugart]

Since my tween-age crush has passed, feel free to post any clips, pics, fun facts or memes that you want about Val Kilmer.

• Best role: Doc Holiday in Tombstone
• Most underrated movie: Top Secret
• Most range in one movie: The Saint
• Best bad guy mystique: Ice Man in Top Gun
• Movies I have yet to see: The Doors, Heat

Fun fact: a huckle was a handle on the side of caskets in the 1800s. So some people thought Doc Holiday was saying “I’ll be your huckle-bearer” like a pallbearer, in Tombstone. But apparently huckleberry was in the script, and had the same meaning as pallbearer.

My 11 or 12 year old brain thought he was offering to be some type of delicious berry for Johnny Ringo.

But regardless, he was such a good actor that even if that’s how you interpreted it, the gist still had the same vibe: “I’m game for playing your shenanigans.”

[SkyzykS]

@Dani_Shugart

The Doors,

I saw The Doors movie and kinda liked it, cuz I do like their music and the mystique around that era with the crazy hippy stuff.

I’m not a great movie critic though and prefer to leave people to draw their own conclusions about those types of things.

I’d probably watch it again though, which is more than I can say about a lot of movies I’ve seen.

[DoesTheHeavyLifting]

Here’s what the New York Times says about Kilmer (limited gift link).

https://www.nytimes.com/2025/04/02/movies/val-kilmer-career.html?unlocked_article_code=1.804.0WSi.GItVy7vCv_u_&smid=url-share

[Dani_Shugart]

Luteal Phase Leg Day

Why write time of month? Self-validation. I want credit damnit. Luteal phase is an indication that I super didn’t want to work out, but still got it done. Speaking of that, I’ve had a few unlogged sessions. And unrelated, but a little related, I have an upcoming T Nation article. So I wasn’t writing in my log, but I was still writing.

Also, the gym is really peaceful on Sunday mornings, so now I’m swapping it for Monday workouts. Such a tiny change in routine, but I’m loving it.

Hip Thrust: 4 x 10 full ROM followed by 10 partials at the top

This machine will put your brain in your butt within the first set with some minor tweaks, like bringing the weight distribution in your feet to your heels, bringing your chin closer to your chest, and using more of a posterior pelvic tilt.

For isolation lifts, I also like thinking of “sticky” reps where you pause at the top as if some imaginary glue is grabbing you and holding you there for a second. Awesome strategy with the lateral raise.

Leg Press: 5 x 10, 8, 6, 5, 5

Hit 230 for a set of 5 with full ROM. Heavier than anything I’ve done before but weirdly felt like I could’ve added some weight. What is happening? Might be because of the leg extensions I added a while back.

Leg Extensions: 4 x 1 Minute drop sets to failure, 1 minute rest

This is my favorite example of pain-fun. Nothing beats a quad burn.

Abs

Random conversation in the gym: The kid who works at our gym’s front desk is shooting to hit the world-record of 10,001 strict pull-ups in 24 hours. Now that’s some serious ambition. My elbows are offended by the thought of it.

Stuff

Good poopers.

The closer you look at it, the better it gets.

[simo74]

@Dani_Shugart

Hit 230 for a set of 5 with full ROM. Heavier than anything I’ve done before but weirdly felt like I could’ve added some weight.

Lets all take a minute to appreciate the deep joy of this statement. There really is nothing like the feeling of hitting a great set and thinking there is more in the tank. Well done Dani.

[DoesTheHeavyLifting]

If you are in this unfortunate situation, simply cover yourself with honey and salt, than lie down motionless on a portable paper plate.

• A Friend

[Dani_Shugart]

@simo74

There really is nothing like the feeling of hitting a great set and thinking there is more in the tank. Well done Dani.

Thank you for being such a great encourager! I’m feeling the warm-fuzzies now. Haha

[Dani_Shugart]

@DoesTheHeavyLifting

If you are in this unfortunate situation, simply cover yourself with honey and salt, than lie down motionless on a portable paper plate.

Oh good idea. Definitely trying that next time.

[Dani_Shugart]

Yesterday’s Lower Body Sesh

Hip Thrust

Leg Press

Leg Extension

Went heavier on all but the leg press. Stuck with 230 and instead of increasing weight, I just used it for 2 sets of the 5 x 5. Goal is to make that feel easy, then increase weight.

Kipper and I have been taking longer walks. If I carry tiny pieces of dog treats, he will go as fast and far as I want. So we’re basically just doing bribery-walks now. This morning we raced up a pretty good hill that would work well for hill sprints. Anyone wanna join me?

Other Stuff

Chris has been sending me animated pictures all week. I think he might be obsessed… which… I mean… get in line, buddy.

Plus little Roxy

And obviously Kipper.

[Dani_Shugart]

Full Body Fun + Bicep Stuff

Did a full body workout on Saturday and the DOMs kicked my butt on Sunday… or maybe just not enough quality sleep. So today’s session was full-ish body but mostly just filling in the gaps from Saturday and emphasizing biceps.

There’s a tiny part in my new stand-up set where I do a little bicep flex, and I want the peak to be absurd. So to prepare, I’m switching out EZ bar 21s and instead doing controlled dumbbell work. (Plus the EZ bar is always occupied, and our gym only has one!)

For alternating curls, I’ve been ramping up with lower weight and higher reps (25-ish per side) then adding load and decreasing reps till I can only do about 8 per side. Going too much heavier than that feels like a surefire path to elbow tendonitis and wrist pain.

Then I go back down in load ending with that lighter set, but then make the last set a burn-out set with same-side iso-holds.

So, rather than continuing with alternating curls, I like to curl with one arm and do an iso-hold at mid-range on the other side. Then switch arms so that the side that did the curls has to hold and vice versa. Push the iso-hold elbow forward in front of your body and it’s even harder. This works when carrying groceries as well.

Eric Bach has a different version that I like a lot too. He starts with the isometric hold which is pretty smart for getting that mind-muscle connection early on.

I will be stealing this.

Iso Dynamic Biceps Curl

[DoesTheHeavyLifting]

First year I lifted, I did a lot of bicep work which just paid modest dividends.

Then I worked up to decent weights in the major lifts and my biceps grew as I became bigger, with only occasional sets of curls.

I started heavy rows to try to increase my back and deadlift strength. Since my gyms lack heavy dumbbells, I started doing Kroc and other rowing variants with devices I’ve mentioned in other threads.

This has added to my maximum deadlift, but the most surprising effects of the heavy rows was they exactly targeted the peak and so improved the shape of my arms to the extent one can do that. My gyms have recently acquired MAG handles and I am hoping that also helps.

[Friedrich]

@Dani_Shugart Have you been reading your Bible four days a week? My neighbor, in a roundabout way, informed me yesterday told me I was headed to Hell if I did not attend church. He has been a good neighbor, I decided not to engage.

[Dani_Shugart]

@DoesTheHeavyLifting

I started doing Kroc and other rowing variants with devices I’ve mentioned in other threads.

This has added to my maximum deadlift, but the most surprising effects of the heavy rows was they exactly targeted the peak and so improved the shape of my arms to the extent one can do that.

Pretty awesome stuff. Gotta love it when hitting one area leads to more strength on a bigger lift. And it definitely makes sense that back work would help build your bi’s.

When I was younger, my biceps were so developed that they would take over on all back exercises. So my coaches actually made me use hook grips. Have you seen those? They look like wrist wraps but with hooks attached at the end, which essentially removes most of your grip from any pulling exercise. (Side note: they come in handy if you’ve got tennis elbow and using a strong grip irritates it.)

The hooks actually helped me build my back, which was my least developed area, and they took tension out of my arms which were overdeveloped.

@DoesTheHeavyLifting

Then I worked up to decent weights in the major lifts and my biceps grew as I became bigger, with only occasional sets of curls.

Genetics are really interesting when it comes to muscle growth. A lot of people can relate to your situation.

My biceps will always look good just with compound lifts and diet (the leaner I am, the more the peak pops out like an egg).

This picture was taken after months with no direct arm work.

But they get downright freaky with direct work. They end up looking like what every man wants (on his own body, not in women) when they’re stimulated with isolation.

A super funny guy from our last gym told me on a couple occasions, “I want your body. Not in a sexual way… I just want to look like you.” That’ll always crack me up, but maybe I should be crying instead, since I have a man-body.

[Dani_Shugart]

@Friedrich

Have you been reading your Bible four days a week?

Yes sir. I don’t track the days on a calendar or anything but just make a habit of getting up, cracking open a Spike, and reading my Bible in the coziest corner of the house.

Caffeine and Proverbs is a killer combination right now. I can’t recommend the book of Proverbs enough, by the way.

@Friedrich

My neighbor told me I was headed to Hell if I did not attend church.

Ugh, tell your neighbor that he reminds you of Proverbs 12:23. (Haha just kidding don’t do that!)

@Friedrich

He has been a good neighbor, I decided not to engage.

Good job. This was a wise choice.

[marine77]

Like a lean 17" arm looks bigger than a flabby 20" arm… delt caps too. When I’m around 180 with very visible abs > 190 smooth

[Dani_Shugart]

@marine77

When I’m around 180 with very visible abs > 190 smooth

Yeah totally agree. Leanness does make muscles look better. Kinda hard to find that sweet spot though. Sometimes dieting down makes musculature look flattened out rather than pumped.

[marine77]

I keep electrolytes really high… seems to help cellular swelling not just subcutaneously … especially since I’m low / no carbs typically

[DoesTheHeavyLifting]

You’re probably already in good shape if just doing all this for a comedy routine. Didn’t Robin Williams play Popeye? And what did he know about hammer curls?

Of course women have many sexy parts but they tend to underestimate having a nice back. True Timberlake fans understood exactly what he meant by “bringing sexy back”.

[Dani_Shugart]

@DoesTheHeavyLifting

You’re probably already in good shape if just doing all this for a comedy routine.

I get a kick out of surprising people with a bicep. And it’s actually no trouble at all to bump up the arm work right now. Pretty fun actually.

@DoesTheHeavyLifting

Of course women have many sexy parts but they tend to underestimate having a nice back. True Timberlake fans understood exactly what he meant by “bringing sexy back”.

Ha! I’m with you on that. You know what sucks though? I’ve had this weird rear delt problem for months — it’s become more like the shoulder girdle or scapula area — and it’s really messing with my back work. I can train back, but then after I do there’s just in a ton of pain, and my range of motion goes in the trash.

So the other reason I’m hitting arms is because I’m kinda running low on things to do that don’t hurt that scap area.

[Friedrich]

I recently watched an interview (OK, not so recent…) with Frank Zane. The interviewer asked Frank Zane how big his arms were. Frank Zane stated it did not matter how big they were in regards to measurement. What mattered was “How they looked under the lights.”. I thought that was quite an interesting answer.