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Thread: Vincent Dizenzo Training Log

  1. #576
    Super Moderator vdizenzo's Avatar
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    5/15

    ME Bench

    Rev band floor press worked up to 545x1, 585x1, 615x1
    3 board close grip 405 4x6
    Blast strap row/pull up 3x10
    Rear delt raises with chains 3x10
    Hammer curls with chains 2x10
    Keg curls 1x10

    Good workout tonight. I am trying to get more tricep work in. I definitely got more volume with the board work, but I forgot to add in and additional exercise. My pecs were sore. I need to start icing them. I'm also going to back off a few different gpp exercises for rehab mini workouts. I'll keep up with sled dragging and weight vest walks, but tire flips and farmers walks are out. These are messing with my biceps and I can't have that. My biceps are f'd for life.

    It's going to be a good weekend. Firstly, it's my wife's birthday. Secondly, a bunch of us are going to meet up at one of the World's Strongest Man qualifiers in CT. We are going to root our hometown boy Derek Poundstone on.
    Last edited by vdizenzo; 05-16-2009 at 02:14 AM.


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  2. #577
    GFH Lones Green's Avatar
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    Reverse band floor press, interesting. Sounds like good tricep work
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  3. #578
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    hey vin ill be there tomorrow too w/ my girlfriend, nice workouts, sled is my favorite cardio
    2000 or bust

  4. #579
    Risk10k Clifford Gillmore's Avatar
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    Did you have the band deload at the top of the floor press vin?

  5. #580
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    Solid training! Keg curls sounds fun. I met Derek Lbstone at a strongman competition I was competing in a few months ago, he is an awesome guy hope he dominates. BTW thanks a lot for hosting that seminar I been filming my bench press and notice a big difference in set up, I still am learning but I see major improvement.

  6. #581
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Stumprrp View Post
    hey vin ill be there tomorrow too w/ my girlfriend, nice workouts, sled is my favorite cardio
    Hope to see you there. It's going to be a fun day.


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  7. #582
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Risk10k View Post
    Did you have the band deload at the top of the floor press vin?
    I am not sure. 135 kept it in the racks so the deload from the band was not too crazy.

    Here is the lift courtesy of The Project:

    http://sharing.theflip.com/session/8.../video/4149026


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  8. #583
    Super Moderator vdizenzo's Avatar
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    5/16
    (18/19 X's)

    Mini recuperation workout

    band crossovers 4x25
    band tri extensions 4x25


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  9. #584
    Westside Bencher Travis Bell's Avatar
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    Nice work Vincent!

    I agree, doesn't look like the bands took a whole lot off, just enough to make it work for you.

    How did you like putting the mats under your elbows?


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  10. #585
    The Project KarstenDD's Avatar
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    Quote Originally Posted by Travis Bell View Post
    How did you like putting the mats under your elbows?
    That was on me. The bar was hitting my fat stomach before my triceps touched the ground.
    Roll Tide.

  11. #586
    Super Moderator vdizenzo's Avatar
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    Trav gave me the idea for the matt's a while ago. I threw it out there and DD ran with it. It was definitely nice to have the weight not sink into me for once on the floor. Thanks Trav.


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  12. #587
    The Project KarstenDD's Avatar
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    My apologies.
    Roll Tide.

  13. #588
    Westside Bencher Travis Bell's Avatar
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    haha no worries, I wasn't trying to take credit for the idea as much as see how it worked for Vin.

    An idea is only good if it works right? haha.

    I was thinking about using those "foam boards" to put under my elbows next time I do floor press. More just to take the stress off them when hitting the floor. I don't know, haven't thought about it enough to decide.

    I forgot, have you guys tried floor pressing against quaded minis?


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  14. #589
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Travis Bell View Post
    I forgot, have you guys tried floor pressing against quaded minis?
    No, but I know you are dying for us to do this. Maybe in two weeks.


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  15. #590
    Super Moderator vdizenzo's Avatar
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    5/17
    (18/20 X's)

    Well I lost another X today. Diet was off and no exercise. Last time I lost an X for bad diet, but I still exercised. Screw that, if I'm going to lose and X I am not going to half ass it. I revamped my goal. It is to only lose 3 X's a month. That will put me at 90% good days. That sounds good to me.

    It was the wife's bday so we just enjoyed ourselves. A bunch of us hooked up at the Mohegan Sun Casino in CT for a big strongman show. CT's own Derek Poundstone ran away with it. He deserved it. He trains very, very hard. He's an impressive guy. Anway had a great steak for lunch, then ate hot dogs and candy at the show. Good times. I'm feeling good. Too bad I have to make up my squats and deads today. Booooo!


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    "The weak will never understand" - Vincent Dizenzo

  16. #591
    Wannabebig Member ChickenLegs83's Avatar
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    Quote Originally Posted by vdizenzo View Post
    The X's are for me to have consistency in my diet, weight training, and conditionig. There is no reason I can't do some form of exercise everyday whether it be training, cardio, or gpp. I should also be able to hold a quality diet together for more than a few days at a clip. My wife told me to put a calendar on the fridge and mark each day that I exercise with a red / and mark it with a blue \ when I eat well. Both will combine to make an X on good days.

    I have 16 X's out of the last 17 days since I have started. I got the exercise / the day I missed. I just had one bad diet day. I ate a bad meal, but never got it back together on the day. I did not have a single shake or supplement. I ended up being light on my cals that day. That's what I am trying to avoid.
    Sounds like a solid plan, brother.

    Are you exercising more/eating better for health reasons or to drop down a weight class?

    Your last video is sick.

  17. #592
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by ChickenLegs83 View Post
    Sounds like a solid plan, brother.

    Are you exercising more/eating better for health reasons or to drop down a weight class?

    Your last video is sick.
    Thanks. I'm actually doing it to gain more solid mass and get in better condition. The ultimate goal is to lift more weight.


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  18. #593
    Wannabebig Member ChickenLegs83's Avatar
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    Quote Originally Posted by vdizenzo View Post
    Thanks. I'm actually doing it to gain more solid mass and get in better condition. The ultimate goal is to lift more weight.
    More solid mass?

    How much more mass could one man need?

  19. #594
    The Project KarstenDD's Avatar
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    Quote Originally Posted by chickenlegs83 View Post
    more solid mass?

    How much more mass could one man need?
    moar!
    Roll Tide.

  20. #595
    Super Moderator vdizenzo's Avatar
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    5/18
    (19/21 X's)
    360 grams of protein today

    Core Day
    SSB Squats 315x3, 360x3, 410x3
    Trap Bar DL 315x3, 360x3, 410x3

    I am going to log my protein intake everyday. I'm going to shoot for 400 a day right now. Came up a little short today. My wife cooks so we are trying to figure out amounts to increase on two of the meals.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  21. #596
    Risk10k Clifford Gillmore's Avatar
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    More food! Haha.

    90% X's a month is still damn good vin.

  22. #597
    Wannabebig Member ChickenLegs83's Avatar
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    Quote Originally Posted by vdizenzo View Post
    5/18
    (19/21 X's)
    360 grams of protein today

    Core Day
    SSB Squats 315x3, 360x3, 410x3
    Trap Bar DL 315x3, 360x3, 410x3

    I am going to log my protein intake everyday. I'm going to shoot for 400 a day right now. Came up a little short today. My wife cooks so we are trying to figure out amounts to increase on two of the meals.
    What's your weight?

    (Asking to figure out your bw to protein ratio.)

  23. #598
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Risk10k View Post
    More food! Haha.

    90% X's a month is still damn good vin.
    Thanks. Between the workouts, conditioning, rehab, supplements, making shakes, drinks, packing meals, etc everday, I realized I need a day here and there just to do nothing so I don't freak the "f" out.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  24. #599
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by ChickenLegs83 View Post
    What's your weight?

    (Asking to figure out your bw to protein ratio.)
    306 as of this morning. I finally gained a lb.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  25. #600
    Super Moderator vdizenzo's Avatar
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    5/19
    (21/23 X's, counting today's, I won't "f" up the diet tonight)
    440 grams of protein today

    -Speed bench barx3, 4 chainsx3, 145+4 chainsx3 STOPPED! My pecs were killing me.
    -Barbell tricep extensions, 4 chainsx6, 105+4 chains x6, 145+4 chains x6, 195+4 chains x6
    -T Bar rows 45x8, 90x8, 135x8, 160 3x8
    *Alright I felt like a bitch for skipping bench. My whole body felt pumped so I jumped on the bench and did the bar x 100. Interestingly my pecs felt great after that.
    -Plate raises 50lbs 3x10
    -Band face pulls 3x10
    -Band curls 3x10, 1x15
    -Band pushdowns 2x20

    I tried to do rolling dumbell tricep extensions as my last exercise--note to self, don't do extensions after delt work. They were too fried to handle it. So I did band pushdowns instead. I also recognized by the speed bench that I need to warm my pecs up more before benching. I also may only speed bench every other week. Time will tell.

    Well, I am strapping on the feed. I put down 2,000 calories after the workout. I am going to stick to my guns on this clean bulk. It's rough going, but I have goals I must reach.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

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