DNAV FITNESS - D\'s Blog

Spotify PLaylist

Wed, 12 Dec 2018 19:51:37 GMT

Tricep Pressdown

Fri, 23 Feb 2018 23:15:42 GMT

Behind Back Cable Curls

Tue, 20 Feb 2018 08:00:00 GMT

DB Seated Shrugs

Thu, 25 Jan 2018 08:00:00 GMT

DB Standing Shrugs

Tue, 09 Jan 2018 08:00:00 GMT

BB RACK PULLS

Thu, 16 Nov 2017 08:00:00 GMT

BB INCLINE PRESS

Thu, 19 Oct 2017 07:00:00 GMT

CABLE RDL/RACK PULLS

Tue, 03 Oct 2017 07:00:00 GMT

STANDING CABLE ROW VARIATION

Wed, 13 Sep 2017 07:00:00 GMT

CABLE ROW (UPPER BACK VARIATION)

Wed, 16 Aug 2017 07:00:00 GMT

DB Incline/Guillotine Press

Sun, 04 Jun 2017 07:00:00 GMT

Pullups

Thu, 18 May 2017 07:00:00 GMT

Lil post-Thanksgiving Update

Fri, 25 Nov 2016 08:00:00 GMT

Lol before and after thanksgiving feast...Not bad not bad, filled out after being depleted from training & being in a cal deficit for so long :)

Lil DB Bench Press Ting

Wed, 09 Nov 2016 08:00:00 GMT

Pressing the one hundos...lil baby bench press tiiing lol □
A post shared by @dnav.fitness on Nov 9, 2016 at 8:16am PST

Overview of Current Nutrition and Training

Fri, 04 Nov 2016 03:57:27 GMT

I have been slowly cutting down since June and plan to keep cutting until either late December or January (really just depends on my level of conditioning). So far, from June up until now (Nov 3), I have dropped around 24 lbs (206 to 182). I think another 10 lbs and I will be right at the level of leanness that I want to be at before transitioning to a gaining phase #Gainsville #BulkSeason lol

Current Macronutrient Intake
Regular days (Sun-Fri): 65f 200c 225p ~ 2285cals
Refeed days (Saturday): 85f 450c 175p ~ 3265cals
Overall Weekly Intake ~ 68f 236c 218p ~ 2425cals
*I try to intake at least 15-30g of dietary fiber each day for overall digestion & gut health*

I hit my macronutrient goals through whatever I feel like eating for that day. I don’t pay too much attention to meal timing as it is highly irrelevant to body composition. So some days I’ll have 3-5 small meals, other days 1-3 bigger meals. It just depends on whatever fits my schedule on that given day. What IS highly relevant to body composition is if you are in a caloric surplus or deficit. That and the breakdown of how much of each macronutrient you are intaking.

WHAT meal timing is relevant to is gym performance. So if I am ever feeling sluggish I try to have some type of carb source about ~45-60mins before a workout. Usually a ham or turkey sandwich :)

Supplements
Nothing fancy here just whey protein, creatine, a multivitamin & fish oil. I really don't believe many supplements are necessary. If I had to go to a bare minimum I would simply say a multi & fish oil are the only essential supplements. Only reason I use whey is because I'm not too hungry to get all my protein through food sources. And creatine, it keeps you looking a little fuller (atp stores/water retention in muscles) plus provides a little more 'oomph' to the workouts, but nothing groundbreaking. Though interestingly enough, creatine has been found to help/improve cognitive function in vegans (https://www.ncbi.nlm.nih.gov/pubmed/21118604), so this may be something that none meat-eaters want to supplement with.

Training
Really there is no one perfect training routine. The best routine is the one you can stick to and that you enjoy doing. I have done Upper/Lower Splits, PHAT, PPL, Brosplits & etc. There are many different routines out there; I am currently doing a 5-day low frequency high volume split.

Currently it looks like this:
Mon - Legs
Tues - Back
Weds - Chest
Thurs - OFF
Fri - Shoulders
Sat - Arms
Sun – OFF
*I didn't list how many sets I do because a lot of my training is based off auto-regulation. So some days volume may be higher and other days a lot less. It really depends on how you are feeling that day.
**Rep Range during my workouts are anywhere between 6-15 reps. Some days I feel like going heavier so I'll stay around 6-10 and other days I feel like chasing a pump so I'll stay around 10-15. Also, it goes without saying that if I can hit the top range of the rep range easily I bump up the weight until those last few reps are grinders!

Cardio
Real simple just 4 sessions of 45 mins LISS (low intensity steady state cardio). I try to do two of my cardio days on my off days and the other two sessions after a lifting session.

Eat Yummy Noms & Gain an Ab Vein :)

Mon, 15 Aug 2016 19:44:02 GMT

A photo posted by DNav Fitness (@dnav.fitness) on Aug 15, 2016 at 12:34pm PDT

Arm Smashathon

Sat, 13 Aug 2016 07:00:00 GMT

Tricep Press-downs supersetted with EZ Bar Cable Curls
Cable Tricep Overhead Extensions (1-arm) supersetted with Behind-the-Back Cable Curls (1-arm)
Tricep Press-downs (1-arm) supersetted with Cable Curls (1-arm, facing the pulley)
Cable Tricep Overhead Extensions (with EZ Bar) supersetted with DB Curls (played around with elbow positioning, some sets with elbows behind the body & some sets with elbows in front

Pretty quick and efficient workout. Kept reps around 6-15 reps & did around 4-7 sets for each exercise. Focused on feeling the contraction for each movement & ensuring I used a controlled tempo for each rep. I followed up the workout with 15 mins LISS Cardio.

BB Rows (Off Crates)

Thu, 10 Jan 2013 08:00:00 GMT

Back Hypertrophy Day - 11/15/12

Thu, 15 Nov 2012 08:00:00 GMT

Week 17 Day 4 of My Cut
11/15/12 - Back Hypertrophy Day

Lifts:
Neutral Grip Pullups
40x8
35x8, 6

DB Row
80x9
75x9, 9
85/80 next

Db shrugs
75x8
70x8, 8

Lat Pulldowns (neutral grip)
190x8
180x8

Facepulls (15-20)
70x20, 16, 12

Hanging leg Raise (10-15)
BW x 12, 12, 6

Leg Day - 11/14/12

Wed, 14 Nov 2012 08:00:00 GMT

Week 17 Day 3 of My Cut
11/14/12 - Leg Day

Lifts:

***5 mins warm up on bike + VMO activation***
**Warm-up sets not listed**

BB Squats (3-5 reps)
(wide stance, toes out)
175x5, 5, 5
180 next

1-Legged Leg Press
(high foot placement)
4 45s + 1 10 x 10, 10, 8
bumping up by 5lbs bext

Free Squat Machine (8-12)
240x8, 8, 8

Standing Leg Curl (8-12)
60x8, 6, 6
Rest pause type set

Standing Calves (8-12)
forgot to count

Ab Crunch Machine (6-8)
95x6
90x6, 6

Push Power Day - 11/13/12

Tue, 13 Nov 2012 08:00:00 GMT

Week 17 Day 2 of My Cut
11/06/12 - Push Power Day

Lifts:
Flat DB Press (3-5 reps)
90x3
85x3, 3

SEATED DB SHOULDER PRESS
65x4
60x4, 4, 4

Cable Crossover (8-12)
5x10
4x10, 6
2x9 (across peak)
1x5 (low pulley)

DB Side Lateral Lying on Incline Bench (8-12)
15x12
12x12

Dips (6-8)
70x5
65x5, 5

Hanging Leg Raise (8-12)
BW + 12 lbs x 10, 8, 8

Pull Power Day - 11/12/12

Mon, 12 Nov 2012 08:00:00 GMT

Week 17 Day 1 of My Cut11/12/12 - Pull Power Day

Lifts:
Pull-Ups (Neutral Grip)
BW + 65lbs x 4
BW + 60lbs x 4, 4

BB Rows
185x4
175x4, 5

Lat Pulldowns (neutral grip)
190x9
180x9, 7

Facepulls (12-15)
75x15, 12, 12
80 next

BB Curls
90x6
80x6, 6

Ab Crunch Machine (8-12)
80x10
75x10, 10

Delts/Arms Hypertrophy Day - 11/10/12

Sat, 10 Nov 2012 08:00:00 GMT

Week 16 Day 6 of My Cut
11/10/12 - Delts/Arms Hypertrophy Day

Lifts:
DB Shoulder Press
65x7
60x6

DB Side Laterals
(on incline bench)
17x10
12x10, 10
1-Arm Cable Tri Pushdown
10x9
9x7

DB Curl
40x8
35x8

OH DB Ext
70x8
65x8, 8

1-Arm Hammer Rope Cable Curls
10x10
9x10

Random amount of Cable Side laterals (10-20)

Chest Hypertrophy Day - 11/09/12

Fri, 09 Nov 2012 08:00:00 GMT

Week 16 Day 5 of My Cut11/09/12 - Chest Hypertrophy Day

Lifts:
Incline DB bench
80x7
75x7, 5

DB Decline Bench
75x7
70x7, 7

Incline Press Machine
150x13, 10, 8

Seated Fly Machine
140x8
130x7

Hanging Leg Raises
BW x 12, 10, 10

Back Hypertrophy Day - 11/08/12

Thu, 08 Nov 2012 08:00:00 GMT

Week 16 Day 4 of My Cut11/08/12 - Back Hypertrophy Day

Lifts:
Neutral Grip Pullups
35x9
30x9,7
40/35 next

BB row
195x4
185x4, 4

Db shrugs
70x12
65x12, 9
75/70 nxt

Lat Pulldowns (neutral grip)
190x8
180x8, 10

Facepulls
50x8
45x8, 8

AB Crunch (8-12)
75x12
70x11