Davemccright's Dangerous Dave’s Diabolical Log for Density and Destruction

Training Training Logs
141

Squeezed a lift in right before my softball games today. Opening day double header! Went 3-5 with 3 rbi and a run scored total between the two games and our team won both games! The workout was excellent. I was really in the zone today, the pressure of game day (and getting there on time) with the workout right before hand really helped with my focus. Also last night my brothers and I got to meet Lou Ferrigno!! He was super cool! He said to me, “Keep working out, you look good.” That’s all I ever need to keep lifting forever haha!

Upper Body Muscle Rounds Volume Tier III

Weighted Chins 25x4,4,4,4,4,5
Neutral Grip pulldowns 190x4,4,4,3 170x4,4
T-Bar Row 125x4,4,4,3 90x4,4
Cable Crossover 12x4,4,4,4,2 10x4
Weighted Dips 35x4,4,4,2 10x4,4
Decline Bench 185x4,4,4,2 135x4,4
Lateral Raise 25x4,4,4,4,4,3
Machine Overhead Press 165x4,4,4,4,3 150x4
Face Pulls 90x4,4,4,4,4,15
Tricep Rope Pushdowns 100x4,4,4,4,4,7

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142

The Hulk!

Good stuff.

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143

Dave! Good to hear your training goes so well! You seem to be in a great spot right now. Have you always had that positive attitude of yours? That strength is more important than anything you may achieve at the gym - but in your case it’s more like 1+1=3! In other words, if you can lift yourself - you lift more in the gym! :wink:

How was Lou then? Does he still train? He looks awfully big for his age - preserved arms! Any secret advice on how to become as big? (How about shouting Arnold! Arnold! when the going gets tough?) :sweat_smile:

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144

Thanks for the kind words pettersson!! I like to think I’ve always had a good attitude, but it’s something I’ve tried to put an emphasis on the last few years! I agree I seem to be in a real groove right now, and the training has been very fun and productive!

Lou really looked awesome! One of my friends actually saw him at Gold’s Gym in the city that morning and got a picture with him, so he definitely still trains! I was pretty awe struck when I met him so I didn’t really say much more than “Thanks for the picture!” And “I’m a big fan!” Shaking his hand was like shaking hands with a catcher’s mitt lol! I’m 6’ tall and he still makes me look short!

I was kind of hoping he would comment on my Mike Mentzer tank top since they were friends back in the day. I can’t believe I was lucky enough to have the opportunity to meet him, I’ll never forget it!

3 Likes
145

I don’t often workout on Sundays, but the chainsaw work I did on Saturday pushed back my workout, and so I ended up working out Sunday and Monday. I thought about rearranging this training week to be Tuesday, Thursday, Saturday, Sunday, but that sets it up to where I have to repeat that cycle again next week, and I really don’t want to mess up my routine I’ve gotten into. So even though I was really tired and sunburned this morning, I still managed to absolutely crush this workout and continue lifting bigger weights and getting more reps! This no excuses Attitude is really helping to get the job done!

Lower Load/Upper Pump

Squat 235x8
Leg Extension 225x14
Squat 235x6
Leg Curl 150x8
Squat 235x8
Cable Adductor 70x10,6,4
Standing Calf Raise 240x14,10,10,10,12
Flyes 65x25, 65x18
Rack Pull-Ups w/10 lb Dumbbell 30,19
Machine Shoulder Press 135x22
Crunches 77
Lateral Raise 20x20
Crunches 33
Bent Over Lateral Raise 20x21
Crunches 55
Dumbbell Curl 30x20, 25x20
Overhead Dumbbell Tricep Extension 60x27, 60x20

Absolute bear of a workout, as it is always is. But that’s how I like it. Get the hardest workout of the week out of the way first!

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146

Think I know where you live just by how you worded this! Meeting the Hulk had to be awesome. What was he doing “in the city”?

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147

Oh it was so awesome!! He was a great guy and very huge! He was doing some signings across the state and did a live showing of Pumping Iron and he did a q&a afterwards. I wish I could’ve went, but I was too exhausted from the training and the softball!

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148

Since you missed out on Pumping Iron Q&A with Lou, maybe this can serve as a compensation? Not the best quality, but still a nice watch! :grin:

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149

That’s an amazing doc! When I first got into Bodybuilding in 2008, Lou was my #1 inspiration and I loved watching this and one of his workouts from 93! This was also my introduction to Boyer Coe, who has since also become a huge influence to me. I really thought I could get to Lou’s size if I just kept training haha!

I was kind of chubby when I started but I definitely thought I was jacked and on my way to looking like Lou lol but I think that high self-esteem helped me keep going through the years.

150

Boyer Coe! Yes indeed. I got to know about him through the Darden books, which elevated interest. Have you seen/heard this interview with him? Such a nice guy. Tremendous arms, maybe the best ever in bodybuilding? (There is also a part 2)

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151

Yes! I love these interviews that Jon does!! I think these Golden Era bodybuilders have a lot of wisdom and great stories, and Jon is such a historian, he seems to ask all the right questions! Have you seen Michael Petrella’s interview with Coe? It’s also really good!

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152

No I haven’t! Thanks, I will look that up! :+1:

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153

Another great workout in the books! I was actually up several reps this week! However, the lat pulldown I used today is definitely heavier than the one i normally use, it has a broken plate in the middle, so there’s a lot of extra friction. It may be a good one to switch to when I outgrow my usual since the same weight is harder and has extra weight. I only used it today because my main was being used by a bootcamp class.

I’ve decided I’m going turbo Friday and Saturday so both will be full Body sessions since I’ve been recovering so well! Now if you excuse Me, I need to write down this workout so I can go eat! I’m starving!

Upper Load/Lower Pump

Bent Over Dumbbell Row 100x11, 110x12
Wide Grip Lat Pulldown 210x10, 220x7
Incline Dumbbell Press 70x11, 80x10
Decline Flyes 70x11, 80x7
Seated Overhead Dumbbell Press 40x12, 50x10
Scott Raises 25x12, 30x11
Nautilus Leg Press “18” Fives into the hole x2
Nautilus Toe Press “19” Fives into the hole x2
Glute-Ham Raises 11,11

2 Likes
154

Had a really tremendous workout today followed by a debilitating migraine after getting home from grocery shopping before my post-workout meal. These aren’t super common occurrences, but this does happen every couple of months or so. I see the wavy lines and I go to bed shortly thereafter because the blind spots become unbearable as well as the constant pain.

I bought a gallon of vegetable glycerin to mix with with the pre and intra workout Plazma and the result was one of the best pumps of my life! I had never had a pump in my legs like I did today! Unbelievable feeling! Also I’m going to have to increase weights on almost every weight next time as I’m hitting my failure point in the 6th set of every lift but two (which did still advance in total reps)!

Turbo Lower Emphasis Muscle Rounds

Hack Squat 315x4,4,4,4,4,2
Leg Extension 225x4,4,4,4,2 195x4
Leg Curl 135x4,4,4,4,3 120x4
Standing Calf Raise Machine 300x4,4,4,4,4,10
Donkey Calf Raise 205x4,4,4,4,4,7
Seated Cable Rows 160x4,4,4,4,4,7
Cable Cross-Overs “12”x4,4,4,4,4,5
Overhead Machine Press 165x4,4,4,4,4,3
Barbell Curl 95x4,4,4,4,4,2
Wrist Curl on Preacher Bench 115x4,4,4,4,4,3

3 Likes
155

Great work Dave!

Vegetable glycerin? Please tell me all your thoughts on this, as I have yet to encounter it as a supplement?

I know some vocalists use glycerin for sore throats, and it’s also a common component in skin cremes (also hand antidesinfectants). But, I assume we are talking a different glycerin here.

Glycine? (Am I marking words here? Christ, I am a troll…)

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156

Vegetable glycerin is often used in pre-workout supplements, but it can be bought standalone as a gallon jug from Amazon for very cheap. It can serve a lot of purposes such as making candles, vape juice, and baking. It basically “super-hydrates” your muscles when taken with adequate water. It’s also known as glycerol. Basically my “bro explanation” would be that it gives you the most skin splitting pumps you could experience! It seems to have great synergy with the cyclic dextrin.

It’s so cheap that I figured it would be a great way to get a boost, a little extra edge for a minimal cost. Extra pump is always fun.

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157

I am in awe of how much my strength is up today. I had my brother spotting me so maybe that helped motivation, but I was really able to crank up the weights and the reps. I can’t believe how much I’m killing it right now! I also got to be the first to use the new decline Press my gym got! That was pretty awesome lol

Turbo Upper Focus Muscle Rounds

T-Bar Row 125x4,4,4,4,4,5
Weighted Chin 35x4,4,4,4,3 10x4
Neutral Grip Pulldown 190x4,4,4,4,4,3
Weighted Dips 35x4,4,4,4,4,6
Decline Bench 225x4,4,4,2 185x4,4
Lateral Raise 30x4,4,4,4,2 25x4
Face Pulls 120x4,4,4,4,4,14
Tricep Rope Pushdowns 120x4,4,4,4,4,7
Leg Press 545x4,4,4,4,4,3
Seated Calf Raise 160x4,4,4,4,4,5
Ab Wheel Roller From Standing x4,4,4,4,3 From knees x4

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158

Dave,

Following your success I have finally bought the Fortitude training e-book, though yet to read it (vacation plan in july).

Questions for wetting the appetite:

  1. For how many days/week are the program for?
  2. How long does the different workouts take/require?
  3. Do you choose the excercises as you like, or is there a template?
  4. Any pros and cons with Fortitude in your opinion?
  5. Is this the best program you have tried so far?
  6. What advice would you share to someone like me, before I (try to) follow your example?

Thanks in advance!

159

Thanks for following along all this time petterson! I’m glad to hear you got the book, I’m sure you’ll love it!

1, the program has a few different templates you can follow. A 3 day a week “family man version” and a four day a week version, and from there you can choose between Turbo and basic. Turbo is full body 4 days a week, Basic is full body the first two sessions and, splits the last two sessions between upper and lower. You do that for 3-6 weeks as part of a “progressive blast” and then enter an “intensive cruise” where you remove one training day, drop a volume tier, and only do muscle Rounds as a deload. You do this for 1-2 weeks, you basically want your cruise to be about 1/3 the length of your blast, then hit it again!

  1. The workouts can take anywhere from about 30 minutes to 90 minutes depending on the volume tier you choose and how Much of a warm up you require for each exercise.

  2. Yes! Self-regulation is a big part of the program so you can change around exercises at your desire and choose exercises for every bodypart you prefer! Workouts 1 and 2 for the “load sets” work best with your big standard compound movements and focusing on progressive overload like bench, rows(I prefer the Dumbbell version of both of these movements), squats, etc. Pump Sets and muscle Rounds are best suited for machines or dumbbells, especially muscle Rounds as it makes it easier to drop weight.

  3. The pros are a lot of variation, which adds a big element of fun to the training and preventing boredom. The amount of flexibility in the program, but still a solid structure, it’s been great just listening to my body and playing everything by ear in regards to my total volume and exercise selection. Being so familiar with HIT, it will feel pretty much right at home, just with more varied rep ranges. The diet is also something that just makes sense to me, eat more to refuel glycogen on training days, eat less on rest days. The biggest pro has been how much I’ve been growing without really gaining fat! The Cons) it’s a very hard program, definitely something created for the advanced trainee! Less experienced lifters may have trouble picking good exercises that suit them best and with the auto regulation. Much like HIT, if you’re not good at training to failure, this may not be the right program for you.

  4. I think this is my favorite program ever, I’ve been gaining so well on this program both in strength and size, and the variation keeps me excited about every session!

  5. My best advice I could give is to start slow with the program with volume tier 1 and just adjust things to how your body responds. Also check out Scott Stevenson’s Instagram and YouTube for ideas for different exercises especially for muscle and Rounds as well as a video tutorial on the muscle Rounds. It’s a breeze once you get it figured out, then the only hard part is the work itself, but I know you l know how to get after it, so no worries there!

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160

Many thanks Dave - For taking the time and commitment to answer my many questions! I am not surprised to hear you’ve made progress on this program (rather impressed). That is true inspiration! I will make sure to follow your continued progress, and do wish you the best development! Thanks again!

Btw, just one more question: I assume the reps are supposed to be strict, but how about the cadence/tempo? Regular 1-2 sec pos / 1-2 sec neg?

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