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Thursday, April 28, 2011

Deadlifting video 500 x 4

Round your back into a C!

What up

Almost through another semester of exams. 7 exams next week and then I'm cruising easy the next few weeks, until it all starts over again. Deload this week. The past couple days I've felt like fairly poor pretty consistently, but today my energy levels have come back around and I'm feeling good.

Dynamic Warmup - nothing but a good time

Bench Press SS w/ring muscleups 5 x 3
45 x 20
95 x 10
135 x 5
185 x 4
205 x 3
225 x 3
225 x 3
275 x 1
225 x 20 - new best by maybe 4-5 reps. Been a while since I did a rep set at 225.

Weighted Pullups - strict
45 x 4
70 x 4
90 x 4
80 x 4

Barbell 1arm rows / Trap Bar Shrugs / DB Curls

Gettin my swell on hard for the Jersey shore. Hittin the clubs like a boss DJing with Pauly D this summer.

grassfed beef/venison jamboree
coconut oil

grassfed beef/venison jamboree
lara bar

applesauce - get my sauce on

6:00 - 20g BCAA in mutagen (who doesn't wish they could drink some sludge and turn into a ninja turtle?)

8:00 - same smoothie as usual but with coconut

10:00 - same beef medley as before

Monday, April 25, 2011

Some cool vids of some monsters training!

This past saturday I trained up in North Jersey with some old friends. Needless to say they have all gotten inordinantly strong.

This is Christina Lafex trotting with 275lbs per hand like she is late to work.

Chris Weaver with forearms that make elephants jealous. 435lbs/hand

And Big Sexy Brett Somerville moving with 445lbs per hand

And lonely Dan Pope with a 355lbs/hand farmer's walk

I have better quality videos up on my youtube page

It was awesome training with everyone. I'm such a little guy compared to all these monsters!

In other news I finished 2 exams today. Only 7 left next week and I'm a year into Physical therapy school!

4/25/2011 - deload week (feels good after this past saturday)

Dynamic Warmup

Flat DB Press SS w/MB soccer throws and Band Fallouts
100lbs x 21, 11, 11 - new best. Felt pretty tired.

Cable face Pulls + Db Curls - getting my "bro" on.

Oh ya, last week I forgot to post a workout, I got 455 x 8 dead stop deadlifts

olive oil
grissly grass fed chuck roast

Salad w/veggies
olive oil dressing

Apple Pie Lara Ball

6:00 - 20g BCAA and water

7:30 - fruit smoothie - oranges, grapefruit, bananas, strawberries

Venison Roast
Mashed Sweet Potato w/butter(grass fed)
Salad w/vegetables.

I'm beat!

Saturday, April 23, 2011

Turn my Swag on.

mmm, perfect picture.

Well, I think I set a PR for saturated fat consumption this morning. I found a grass fed organic pint of heavy whipping cream and I mixed it with a coffee and slugged it. Best energy drink money can buy. Came out to 540% of my saturated fat for the day in one sitting and 1,600 calories. I'm a boss!

On the way to Chris Weaver's today I had my cow blast energy drink along with some dark chocolate. I've got to say that while I was driving, I was JACKED up! So pumped I was singing to britney spears the whole time.

In attendance today was the sexy Brett Somerville, Rob Agnoli Canoli, Chris Weaver and Christina Lafax. Haven't trained with these guys in ages so needless to say I was pumped!

By the time I got to Chris's place my heart rate was through the roof and I was feeling quite uncomfortable and jittery so I decided to forego the warmup and jump straight into the yoke. COLD SHOCK! No better exercise to warm up the body then throwing hundreds of pounds on the spine directly.

400lbs x 50'
600lbs x 50'
700lbs x 50'
800lbs x 45' - took me 60 seconds. Definitely a new best. Chris's yoke is super comfortable. I think it tore 60% of the skin off of my upper back. That's ok though my back needed a trim anyway. I felt pretty winded after this.

Farmer's Walk
I forget the warmup weights.
135lbs/hand x 50'
220 x 50'
275 x 50'
335 x 25' 355 x 15' - can't believe I did this. Both sets were new bests. First time ever picking up over 700lbs.

Stones - I caught a glimpse of Rob Agnoli's bare chest before I started stones and knew that was all the motivation I need today to get some new bests.
275lbs x 3 @ 47"
315lbs x 1 @47"
340lbs x 1 @ 42" 365 x lap and missed the load. Think these are both new bests.
275 x 8 @ 47"

All in all I had an excellent time. I can't get over how strong everyone is. Chris and Brett both did farmer's deadlifts with 475lbs per hand and Christina had a run with 275lbs per hand. Rob is a chiseled 255lbs and is looking more ripped then ever. It looks like Brett and Rob are both persuing their doctorate at taco bell, which is great! (I think I almost pooped my pants when Brett said this)

We had some deep philosophical discussion after training about strongman, poop and getting drunk and it was the most fun I've had in a long time! Can't wait to do it again! Thanks Chris for the place to lift and Rob for the tape (which I stole because I brought my own secretly). I took a bunch of videos of us lifting. I'll get them up once I'm home and have access to my own computer. PEACE!

Thursday, April 21, 2011

Progress Pics - 10 years of training

Dan with a crooked smile
Back Shot

Thought I'd post some new pics. been about a year since I last posted. A bit heavier from strongman and eating like a boss.

Dynamic Warmup

bench press is life - SS w/rope dynos
135 x 12
185 x 5
225 x 5
230 x 12
245 x 12
265 x 9 - New bests. getting tired of high rep bench, time to get back down next training cycle. Maybe use the axle so i feel cooler.

Strict neutral pullups SS w/human flags
45 x 12
55 x 12
35 x 15

DB curls / Ring rotary rows / Trap Bar Shrugs

salad w/olive oil and chicken

2 lara logs

4:30 - Shake
4 bananas
3 oranges
2 grapefruit

6:00pm - 20g BCAA and 1 liter water

8:00pm - 2 bananas(hittin it hard)

Sweet potato heaven

Monday, April 18, 2011

All of the Lights

Man I wasn't on my A-game today. I think I was at about a B or a C game. That being said, it doesn't mean that I can't post an awesome picture of a stud riding a shark.

Today we were blessed by the presence of the terrific Nick Caputinator Caputo. It was a fun day altogether. We spent that majority of the time blowing bubbles, reminiscing about past romance and staring into each other's eyes.

Dynamic Warmup

Axle Clean and Jerk - Crapped out on these today. 4 x 5-10 MB Slam between sets of C+J
125 x 3, 3
175 x 3, 3
215 x 1
235 x 1
255 x 1
250 x 5 - New PR but definitely have more in me. Don't know what happened today. I even played Brown paper Bag right before I started the lift.

"Though it might seem wrong thank god for that white
They use to call me the pirex kid, aka young arm and hammer"

Flat Dumbbell Press SS w/Band Fallouts
60 x 5
90 x 5
110 x 5
130 x 7 120 x 10 - PRs. Had to salvage the workout somehow.
110 x 10

Axle Curl / Cable Facepull / Rope Climb - Gave myself 10 min. and just got after it.

Ground Beef/venison mix I made w/veggies(broccoli, tomato, onion, mushroom, salad greens)
Raw sheep's milk cheese

more beef/deer mix
Sweet potato and olive oil

Lara Ball

6:00 - 20g BCAA and water

8:00 - weird ass shake
sweet potato
white potato
wow what was I thinking.

Beef mix
Brown Paper Bag money

I'm averaging 4k calories per day. Wondering if its not enough. Dropped down from 4,500-5,000. I only weigh 178!

Friday, April 15, 2011

Gua Sha!

I got my gua sha tools in the mail today. They are a deep massage tool similar to Graston's for anyone familiar out there. Steph is going to hate me. I'm gonna fix her neck!

Our class(class of 2013) met the class of 2014 today. Feels good not to be the new guy. makes me feel like I accomplished something.

Felt like el doo doo before the workout started. Glad I pushed through. Ended up being a good day.

Dynamic Warmup.

Log Cleans (from hang)
140 x 5
180 x 5
230 x 5
250 x 3 - still not feeling awesome. Need to work on these

Atlas Stones - great day for this. My dad got me some more pallets so I wanted to give them a go.
200lbs to 55" x 3
240 to 55"
280 to 55" - new best for height I'm sure. Felt great. I'm usually terrible with high boxes
240 to 60"
200 x couple misses @ 65" - pretty much a stone clean and press at this point. Couple narrow misses.

Aight, you know what it is. Everything I do, I do it beef.
salmon and oil
coffee lara ball

salmon and oil
apple and almond butter
sweet potato and oil

Apple Pie Lara ball

5:30-6:30 - 20g BCAA and water

Rice (OH my god!)
pork chopskies
green beans
Smoothie - citrus and MANanas.

10:00pm Salad and other stuff. Didn't make dinner yet.

Thursday, April 14, 2011

fly till I die

mmmm, a cat with beers on its head. I've been into cats lately huh.

Man I've been tired this week. Not especially motivated but getting stronger none the less!

Dynamic warmup

Bench Press
95 x 5
135 x 5
185 x 3, 3
225 x 2
245 x 8
260 x 8
275 x 8 - This damn weight has been plaguing me for years, finally got it.

Pullup - strict
45 x 8
60 x 8
70 x 8

And done.

Tuesday, April 12, 2011

Everyday I'm Hustin

One of my favorite quotes of all time.

"Captain, my religious belief teaches me to feel as safe in battle as in bed. God has fixed the time for my death. I do not concern myself about that, but to be always ready, no matter when it may overtake me." He added, after a pause, looking me full in the face: "That is the way all men should live, and then all would be equally brave" The Great Stonewall Jackson"

One of my favorite videos, Katt Williams

Good day today. New best on deads and yoke. Low volume day. Took forever though.

Static stretch hips/quads/hips/ankles

Dynamic Warmup

135 x 5
225 x 3
315 x 3
385 x 3
435 x 1
485 x 1 - belt on
500 x 4 - Heyoooo! New best

Yoke - did these inside the building cause it was raining. only went 15'
I am terrible at math.
400 x 15'
600 x 15'
700 x 15'
810 x 15' 860 x about 5' - 2-step!
never went heavy like this before on Yokes, I honestly have never pushed hard with yoke consistently. getting a bit better here. Pick felt doable, calf was cramping.

Jeep Pushes
2 x 150ish'

Salmon leftovers
Coffee-chocolate lara ball

2 coconut lara balls

1 lara ball and more salmon

eggs + oil and butter
Lots of cheese sticks(I'm addicted)
Dried cherries

6:00-7:30 - BCAAs and water

8:00 - shake bananas and strawberries

Roast Beef and onions
Salad + dressing
apple pie lara ball.

Monday, April 11, 2011

I got a chopper in the car, uhh

Nothing like a cat-shark to liven up this blog.

Man I had a great time tonight. Trained under the stars with my life friends Matt and Greg. (It was magical!) All kidding aside I'm really amped that I have so many people supporting me and training with me. My Dad opened up the gym walls today and it feels awesome to be training in the warmth with a nice breeze on your butt.

Today was a day of Milestones! I wrote about a week or so ago some of my upcoming goals. I hit one of em tonight plus some. Pretty amped about this. Last few weeks have been awesome.

Skipped the static stretch(arrove(is that a word?)(Did I just put parentheses inside of parentheses?) late to the gym) I was at the Magee clinic in Philly training to help out patients with neurological conditions. Pretty cool.

Dynamic warmup

Axle Clean and Jerk
95 x 3
125 x 3
175 x 3
215 x 2
250 x 1
275 x 1 - belt on
300 x 1 - 20lbs PR baby
320 x 0 - clean went up easy, press looked aweful. Greg said my face looked like tomato soup. pretty much sums up that lift.

Flat DB Press
60lbs x 6
110 x 6
130 x 6 - pumped, new best
140 x 1 - I got my rt arm up on the 2nd rep. Pretty weak.

Cable Face Pull / Axle Curls / Band Draw-ins

Eggs and avocado prepared by my lovely girlfriend Steph aka my love slug.

11:00 - 2 home made lara logs

2:30 - Don't know what I was thinking.
cheese sticks

6:00 - Lara Ball

8:00-9:30 - 20g BCAA and wooder

10:00 - shake nanners and strawberries

Damn its late.

Dinner will be salad, fish and something else, dunno yet.

Sunday, April 10, 2011

Thanks for everyone reading my blog

You totally rad blogsters you.

Well I've been churning out Lara bars(more like lara logs and lara balls) like a boss. You can pretty much call me Lara. I basically took over the production component of the company. I'm a weirdo and count my calories. I made made 14,500 calories worth of Lara Bars. Thats somewhere around 75 regular lara bars bought at the store. Needless to say I'm pretty siked about this. All of this delicious will certainly make it to my biceps immediately upon consumption.


Static stretch - actually think I was too late to stretch, I made up for it the next day.

Dynamic warmup

Log Clean
140 x 5
190 x 5
230 x 5
210 x 5 - speed and technique work. Wasn't happy with the 230, it wasn't easy for me. First time doing this but its gotta improve.

Tire Flips
550 x 3
750 x 1
850-950ish - basically had two people sit toward the front of the 550lb tire.
couple singles here. Feels strong - used a tack cloth.

Done. Man I accomplish so much when I train. Sike not.

Man its two days later and I forgot what i ate. Let me take a stab at this.
7:00 - probably eggs and stuff

12:00 - probably pemmican or some other stupid concoction made with beef lard.

3:00 - bananas + griffon feathers

6-730 - BCAAs and water

8:00 - smoothie

10:00 - fish with nuts in it that I don't like from steph. (kidding...)

Thursday, April 7, 2011

Get your Swell on

I finally got around to making some home made lara bars. Or more like Lara balls. Everyone at school loved my balls. Er... my coconut balls.

Anyway, they turned out pretty delicious. It took me a while to get the ingredients together. Dates, coconut, coconut oil, raw almonds. Blend and mix, thats pretty much it. Nice and calorie dense to get some fast energy in throughout the day to fuel my enormous biceps.

Boy all this training lately has been wearing me down. I'm getting new bests everywhere and I'm feeling it! I've been telling my body to suck it up mostly. But I know I need to take it easy eventually so I don't get injured.

Static Stretch - T-spine/Lats/Pecs

Dynamic Warmup

Bench Press SS w/pullups

135 x 10

185 x 5

205 x 5

225 x 5

225 x 10

240 x 10

255 x 11 - thought I'd be tired after the previous sets but I rocked these out surprisingly. New Best

Weighted Pull-ups

BW x 5, 5, 5

25lbs x 5

45lbs x 10, 10

55 x 10 - strict, getting my swole on.

Dumbbell Side Bends

60lbs x 10/side

110lbs x 10/side

160lbs x 10/side

I'm so food.






olive oil

Coconut Lara Balls! Everyone loves them!






olive oil

More balls


2 more lara balls

5:00pm - 2 bananas

6-7:30 - 20g BCAA 1 liter water

8:00 - smoothie bananas, oranges, grapefruit, blueberries, platypus eggs


Sweet Potatoes


Chicken Mess from earlier

Tuesday, April 5, 2011

Farmer's walks for Days

I think when I saw this man competing was the first spark in my mind that I wanted to get into strongman. Brad Cardoza.

Man this weather is nuts. 75 degrees and sunny one day. 40 degrees and rainy the next. Good thing I don't give a damn about the weather! Hitting this training cycle hard, getting amped for upcoming competitions.

Static Stretch hips/T-spine

Dynamic Warmup - I'm really enjoying these. Really get the heart pumping. Great cardio and flexibility work.

135 x 10
225 x 3
315 x 3
405 x 1
455 x 1 (Belt on)
455 x 8 - dead stops, new best. Felt like I had some in the tank. Getting back into the swing of belting.

Box Jumps 3 x 3 @ 53"

Farmer's Walk
105/hand x 200' - turn at 100'
200/hand x 100'
250/hand x 100' - 15.1 seconds 300/hand x 70' - 15.7 seconds - wanted 100' I know this is a new best but I feel like I'm on a higher level then this. Can't get complacent. That being said, 300lbs I used to crawl with. Enough excuses. I'm going to hit 300lbs for 150' by the fall.

Reverse Sled Drag SS w/Band Chops 3 x 10/side
400lbs x 100' 520lbs x 50' - gassed after this


12:30 - all you can eat chicken wings - don't judge me.

6:00-7:30 - 40g BCAA and 1 liter water

8:00 - Smoothie - bananas, grapefruit, oranges, blueberries

9:00 - Chicken, sweet potatos, salad w/dressing (you know the deal)

11:00 - eggs and avocado

3:00am - triceratops hooves and horn soup (ZMA gives you crazy dreams, I had to hunt down the dinosaur first mind you)

Monday, April 4, 2011

Hootin and Tootin

4/4/2011 - Pretty sure the name Team Llama Bash will be the name for the gym. I'm going to have some T-shirts made up. We're so hood. I'm also pretty pumped for Will Ferrel being on The Office.

Finally finished with the deload. I spent an hour stretching last friday. I almost gave up weights and became a yogi. I'm adding my belt on now with my main lifts. Getting ready for battle of the badass May 28th.

Static Stretch Lats/Pecs/T-spine

Dynamic warmup

Axle Clean Once and Jerk for reps (man my form was Ugly, I forgot how to press from the log)
95 x 5
125 x 5
175 x 3, 1
215 x 1
245 x 1
265 x 1
260 x 5 - New PR 5 lbs and 1 rep. I wasn't especially happy with this even though I'm getting better. Could have ripped out some more and my technique was atrocious.

Dumbbell Press SS w/Fallouts
60 x 10
90 x 10
110 x 10 - lost my form this set killed me
120 x 9 - ties my best. Cooked from the pressing and previous set. Wanted 10 reps.

Axle Curls 4 x 5-15 reps and Cable Face Curls 3 x 15

Foodo: got some great sleep last night after beerfest this weekend. I'm terrible at drinking beer. New personal worst.
oilive oil

Ground beef and venison

2 bananas

6:00-7:30 - 20g BCAA and water (I thought I was doing 40 grams. Turns out my measuring skills rival a 2nd grader and i was actually doing 20 grams all along)

8:00 - fruit shake to feed my fruit soul.

sweet potato blast.