Semper Kill!

[McDaniel031151]

My name is Dwayne McDaniel AKA D~ I will be 44 on August 9th and I live in Roanoke VA. I train at a private gym in the Hollins area of Roanoke. I have been following this site for around 3 years off and on. I have decided to start keeping a log on the site to better hold me accountable to be consistent in my training. My number are not very good, but I enjoy training and hope to bring them up. I named this thread Semper Kill because I like the way it sounds and this phrase can mean different things to different people. In this case it means always do the best you can in training or Always "KIll" it in the gym no matter what level of strength you currently are.

4 Aug 2009: Body weight am 217

Rotator in/out to warm up shoulders 2 sets
Bench bar x 10, 95 x 10, 135 x 10, 185 x 10, 205 x 10, 225 x 4, 245 x 4, 275 x 1-stopped ie no spotter and didn't feel like moving to rack
Diamond Bar Military Press: bar x 10, 65 x 10, 85 x 10 I have shoulder issues and the diamond bar really helps.
Prowler Pushes all high position 90x4
Shrugger Farmers Walks 90x4 down thick grip back regular grip
Short on time so skipped tricep work

5 Aug 2009: Body weight am 216
Dynamic Skips to warm up
Prowler Pushes all high 90x6
Tilt Plyo Jumps pin in hole 8 3 x 6 sets
Standing Crunches 70 x 12, 80 x 12, 90 x 12, 100 x 12
Cleans: 1st day I have done these in years...need to learn proper technique just went light 30 kg x 10 for 4 sets

[Roger Crazy Wolf]

Don't worry about your numbers, the only freak on here is Rory. The rest of us are just normal guys fighting age and gravity.

[McDaniel031151]

Thanks man. I think there are a lot of freaks on here!

[Bert Sorin]

Welcome D! Good to have you here!

[Rory]

Welcome! I look forward to seeing your training!

[McDaniel031151]

Thanks guys I appreciate it.

[McDaniel031151]

August 8 went to Beerfest in Downtown Roanoke started drinking at 1pm and left around 7 to go to Buffalo Wild Wings for wings and beer. Stayed to watch the MMA fight and drank until I left at 1 am. 12 hours of drinking Saturday.

[McDaniel031151]

August 9th: My birthday...helped a friend move from one apartment on the 3rd floor to another on the 3rd floor in the same apartment complex. My legs really got a workout and got lots of cardio. Ate burgers for lunch and a small piece of bday cake. Worked a little and ate steak for dinner and more cake and drank beer. I promise the workouts are coming...maybe I started keeping a log on here a week to early?

[McDaniel031151]

August 11: Squats with straight bar to dynamax ball: bar x 10, 95 x 10, 135 x 10, 185 x 10, 205 x 6, 225 x 6, 245 x 4, put belt on, 275 x 2, 315 x 1, 340 x 1, 350 x 1

Standing ab crunches: 70 x 15, 80 x 15, 90 x 15, 100 x 10, 110 x 10 did these in between squat sets

Prowler Pushes: 5 trips down and back all high 135...need to measure distance around 30 yards I guess

Ground Gainer: 40 x 12, 50 x 12, 60 x 12, 70 x 10

Seated calf raise 4 sets and tibia raise 4 sets

[McDaniel031151]

Took a few days off for personal reasons and to let me shoulder heal up a little.

August 18 09: Rotator In and Out to warm up shoulders
Bench: bar x 10, 95 x 10, 135 x 10, 185 x 10, 205 x 10, 225 x 6, 245 x 4, 275 x 1, 295 x 1 almost didnt get it...my bench has really gone down since last year after losing about 30 lbs...I have gained about 15 back...need to get it back off.
Tilt Dumbell Incline press: 50 x 12, 50 x 15, 50 x 15
Assist Dips: 140 x 12, 130 x 12, 120 x 12
Diamond Bar Standing Press: bar x 15, 65 x 10, 75 x 10...shoulder still an issue...can not even do straight bar presses now...when I push up it is fine but coming down left shoulder feels like it locks up or something...weird...and pain in my upper lat region were it connects under my shoulder blades...my shoulders are a mess.

[McDaniel031151]

August 19 09
Squats to Dynamax Ball Straight Bar: Bar x 10, 95 x 10, 135 x 10, 185 x 10, 225 x 6, Put Belt On, 245 x 2, 275 x 2, 315 x 1, 355 x 1, 365 x 1
Standing Ab Crunch: 70 x 15, 90 x 10, 100 x 10, 110 x 10
Back Attack to warm up back...superset all 3 of these, 45 x 10, 70 x 10, 90 x 10, 115 x 10

Rackable Ez curls: bar x 12, 55 x 10, 85 x 10, 105 x 2, 115 x 2...trying to do a little bicep work....I never have worked them hardly at all but want to start..I am going to try to go up in weight and not worry about the reps much to see how it works.

Prowler Push all high: 90 x 1, 140 x 2
Shrugger Walks: 90 x 1, 140 x 3 all thick grip handles..superset with Prowler

[McDaniel031151]

Ok lets try this again... I have been working out since my last post but have not been recording it here....not as much as I should but getting better. Anyway starting with 2010 workouts:

Jan 2 2010am workout Wt:230

Leg ext: 5 sets of 10
Rotator on crossover: In and out: 5 sets of 10
Shoulder horn: 3 sets of 15
Squats with Sorinex Safety Squat Bar long offset: 7 sets: 10,5,5,5,5,1,5

At this time I am not going to be putting weight lifted because frankly some of them are too embarrassing to list and that is one of the main reasons I have not been posting. Once I get my numbers to respectable levels (in my eyes) I will start posting them then.

[McDaniel031151]

Jan 4th 2010 am workout wt 228
Rotator in and out 7 sets
Shoulder Horn: 3 sets
Bench in Basecamp 10 sets-10,10,10,5,5,2,1,1,1,1
Incline Bench in Basecamp 4 sets-10,10,10,10
Decline Bench in Basecamp 4 sets-10,10,10,10
Skull Crushers EZ Curl bar:10,10,10
Diamond Bar Standing Military Press:10,10,7 into 3 push press

[McDaniel031151]

Jan 5 2010 pm workout wt 233
Standing situps on Sorinex lat pull down: 5 sets of 10
Back Attack: 4 sets 10 one of 9
Rotator In/Out 2 sets
DBall deadlifts onto Tilt Plyo 2 sets of 10
Rack Pulls 5 sets-10,10,5,5,1

Both shoulders are giving me problems even when I sleep...am supposed to be going to physical therapy but am trying to do it on my own so avoid paying the co pay everytime...went years ago for same issue so know most of what they do. Weird pains in different spots on shoulders and at top of lats where they connect hope they come around.

[McDaniel031151]

Jan 6 2010 648 PM Wt 233
Leg Ext: 4 sets of 10
Seated calf raise 4 sets of 10
Tibia raise 15,12,10,10
Ground Gainer 4 sets of 10
Kong Bar Front Squats bar in crook of elbow 10,5,5,2,1

[McDaniel031151]

Back to the gym am tomorrow...dropped a bar on my big toe today while loading them in my truck....the plus side was I was in a non heated building loading stuff and my toe was nice and cold...felt really good, but I think I will live.

[McDaniel031151]

Jan 11 2010 10 am wt 228
Rotator in/out 4 sets
Flat Bench 10,10,8,6,4,2
Dips 4 sets 10
Dumbbell Incline Bench Presses palms in to neutral 12,10,10,8
Tri Press Downs 4 sets 10 Batman Handle

[McDaniel031151]

Jan 14 2010 am wt 230
Rotator in/out 4 sets
1 arm dumbbell rows 4 sets 10,10,8,8
Lat Pulldowns 4 sets 12,10,10,8
rack pulls 6 sets 10,10,10,8,5,5

[McDaniel031151]

Jan 18 2010 noon wt 230
Was supposed to workout over weekend but playoffs, beer, and cigars took over:
Today
Rotator in/out 3 sets
Flat bench 4 sets
Dumbbell incline presses 3 sets
had to stop to go to appointment...back later and did dips 4 sets and hurricane floor presses 4 sets

[McDaniel031151]

Jan 21 2010
Leg Ext 4 sets of 10
Step ups onto rubber block with kettlebells 3 sets 10 reps each leg
Standing curls with EZ Curl bar 4 sets 10 reps
Squats with Safety Squat bar long offset 10,5,5,5,2,2,2,1

[McDaniel031151]

Jan 25 2010 1245pm
Standing situps 4 sets of 10
Rack Pulls 5,5,5,8,2,2
Diamond Bar Standing Presses 4 sets 10
1 arm dumbbell rows 3 sets 10

[McDaniel031151]

Jan 27 2010 1240pm
Rotator In/out 3 sets 10
Bench 10,10,10,2
Incline Dumbbell Presses 3 sets of 10
Batman handle tri press downs 4 sets of 10

hungover/shoulders and top of lat still hurting may have to bite the bullet and go to physical therepy

[McDaniel031151]

Jan 29th 2010 1330

Leg Ext 5 sets of 10
Seated Calf Raise 3 sets of 10 1 set of 7 plus 3 cheat
Tibia raise: 12,10,10,10
Squats Safety Squat Bar long offset: 10,5,5,5,1,1,1

Workout felt good

[McDaniel031151]

Jan 31 2010 1600
Grip work and shoulder rehab
Rotator out and in 3 sets
G Rex Gripper training
Pistol Grip: 3 sets of 10, 4 sets of 5, 6 sets of 2 and 1 set of 1
Bar Grip: 3 sets of 10, 11 sets of 5
Pinch Grip: none
Fat Grip wrist roller 3 sets 1 up and down.

[McDaniel031151]

Feb 1st 2010
Rotator In/Out 5 sets of 10
Bench: 10,10,6,2,2,1
Incline Dumb Press:3 sets of 10
Tri Press Downs v handle:4 sets of 10
OUT

[McDaniel031151]

Feb 2nd 2010
Rotator In/Out 6 sets of 10
Arm Wrestle up and down: 3 sets of 10
Standing situps: 4 sets of 10
Back Attack: 3 sets of 10
Shrug Bar Deadlift: 10,5,2,2
Out

[McDaniel031151]

3 Feb 2010 AM weight 232
Squats short offset SSBar:5,5,5,2,2,2,1,1,1
Rack EZ Curls: 10,10,10,6,6
Seated Calf:15,10,10,5
Tibia:12,12,12,12,9 right 8 left
OUT

[McDaniel031151]

4 Feb 2010 1230pm
Rotator In/Out 2 sets of 10
Bench:10,10,10,5,2,1
Diamond Bar Standing Military Press:10,10,10,7
Tri Press Down V handle:6 sets of 10 1 of 6
Dips: 3 sets of 10
OUT

[McDaniel031151]

My shoulders and upper lat are feeling a lot better but still have some pain. I am warming up my shoulders before most all workouts and stretching. I am making some decent gains and feel good. I have started training a former Marine that has a lot of extra weight around the midsection and has developed type 2 diabetes. He is doing well and showing up every day. It helps me get there also. I feel like he is going to stick with it. I hope he can go off most if not all his meds at some point. I have a small group of high school athletes and their dad and uncle training and they are all making great gains. The enviornment in the gym is good and that makes me want to go in and train even more. I am glad to have a gym with great equipment where people can go and make good gains and have a good time. The Sorinex Equipment makes all the difference and you never get bored because of all the cool toys! Thanks to the Sorinex Group for all their innovations!

[McDaniel031151]

Sunday 7 Feb 2010 1400
G Rex Gripper:
Pistol: 5 sets of 10,2,1,1,1 right,0 left
Bar: 5 sets of 10, 2, 2 plus step body weight and hold, 1 plus body weight and hold,1 plus body weight and hold
Pinch:10,5 right and 10 left...weird left is stronger in pinch but not others will keep eye on this and see how it progresses
Blob training: 4 sets of up and down onto tilt plyo melody lightest to heaviest up heaviest to lightests down last set hold for as long as possible on down until dropped
Landmine twists: 5 sets of 10
Standing sit ups: 4 sets of 10
OUT

[McDaniel031151]

8 Feb 2010 1300
Rotator in/out:3 sets of 10
Diamond Bar Standing Military: 5 sets of 10, 1 set of 5
Hurricane Romanian DL's: 4 sets of 10
1 arm dumbbell rows: 3 sets of 10
OUT

[McDaniel031151]

Hey guys..I am still working out 4 times a week, but too lazy to tranfer data here..am going to get it done soon! Hope everyone is doing well and staying healthy! Well I was going to put a pic of Andrew Durniat but can't get it to work.

From the album:
"Wall Photos" by Kettlebell SportThe kettlebell-sport.co.uk 2009 photo competition male winner was Andrew Durniat from the USA. This is Andrew's 32kg LongCycle while competing in New York City.

I'm sure you'll all agree that the two winning photos are very inspiring. We would like to thank everyone that took part and everyone that viewed the photos. We hope we put a little bit of fun into the holiday period.

KETTLEBELL SPORT...THIS IS STRENGTH.