Dawg's Log

[Gadawg]

Back day yesterday. Loving yates training!

Single arm cable rows- 180-7 dropped to 150 for 5 more

T bar rows- 4 plates and a 25:
8 reps dropped the 25, 3 more reps, dropped a plate 5 more reps

Lat pulldown-
Full stack 7 reps, droppped 2 pins for 4 more reps, dropped two pins again for 5 more

Wide grip t bar row:
3 plates and a 25: 8 reps, dropped the 25 for 3 more, dropped another plate for ten more reps

Horizontal narrow grip batwing pulls:
Dont remember weights or reps but it was a quadruple drop set with the first set failing around 7

2 arm rear delt cable pulls
drop set 25lbs-20-15-10

Dumbell shrugs-
130lb dumbells- about 15 reps. Damn gym needs heavier dumbells.

Entire back day in 7 sets.

 

[German89]

looking good gadawg!

jin should be honored that you want him as your hall pass.

 

[Gadawg]

looking good gadawg!

jin should be honored that you want him as your hall pass.

Lol. Thanks girl

 

[Gadawg]

Shoulder Day: I dont do a lot of shoulder work because they get worked hard on chest day and Im also scared of injury. On top of that theyre relatively small muscles so I dont think they need all that much.


Millitary Machine: Full stack
Sets to failure 12, 7 with 2 more after 10 second rest

Two arm dumbell lateral raises:
35s- 9 reps w a short pause at the top followed by 6-8 more half/quarter reps.

One arm cable lateral raises:
1 drop set with weights: 30-20-15-10

Shoulders done in four sets

 

[BRICKS]

Good work brother, keep smashing it up.

 

[Gadawg]

Arms Today:

EZ Bar curls: 115 lbs 8 real slow w 2 more cheat reps to get the negative

Dumbell Preacher Curls: 45 lbs 8 reps per side. Failed on the 9th

Single arm cable hammer curls: 2 drop sets per arm Reps were something like 6-6-12. That rope really slams the forearms on a giant drop set too

Single arm nautilus curl:
4 weight drop set. Reps were like 5-3-6-10

Standing alt dumbell curls: Ran the rack in a drop set from 50-40-30-20

2 arm tricep pressdown:
Full stack: two sets, reps were 9 and 7

Single arm rope nosebreakers:
2 sets, failure on rep 9 and then rep 7

Reverse single arm tricep ext:
4 weight drop set, reps something like 8-5-4-9

Rope pressdowns:
2 sets, reps were 9 and 7


Really scorched em today. Focusing all my stuff lately on very slow contraction and negative with a squeeze pause at the top of every rep.

 

[Gadawg]

Lower back and Legs!

Deadlift:
425 lbs 6 reps and a torture negative on the way back down

Leg press: (slow reps that bottom out the machibe)
840lbs-10 reps, took me a good five minutes to get over the dizzies from that set

Single leg extension:
Full stack 6 reps dropped 3 pins for 6 more

Single leg curl:
Same as above except not nearly a full stack

Double leg extensions:
Same as single leg above

Hyperextensions holding a 45 plate:
11 reps (real slow with long pause at top) dropped the plate for six more

Standing calf raises:
Full stack for 9 reps then immediate triple drop set w similar reps.

 

[Gadawg]

Well, I was just proven how effective Yates style training is once again. I dropped the volume and started this a week ago. Results were immediate.

Chest
Flat Bench: 330x7. Last week I barely squeaked out 7 at 325. I pushed 330 for 7 pretty easily this week and failed on the 8th. 2nd set was a drop set. 315-7, 225-5, 135-6

Incline Dumbells:
120x7 dropped to 75x4,
2nd set was 100s for 10

Cable flyes: 35lbs-7, second set was drop set 35x6, 25x7, 15x12

Incline barbell press:
8-25's on the bar so a quadruple drop set. 245x9, 195x3, 145x5, 95x8

 

[Jin]

Very tempted to try this.

Did something similar yesterday but my working set on my main lift probably was way too light.

 

[Straight30weight]

Worked for Mentzer and Yates!

 

[Gadawg]

Very tempted to try this.

Did something similar yesterday but my working set on my main lift probably was way too light.

It's gonna be tougher to do without a spotter but Im sure you can find ways. It just requires digging deep and going to complete failure and beyond with forced reps or weight drops. People dont give it much of a chance but I have seen such incredible advances over volume style training. The one balls out heavy set is all you need to stimulate hypertrophy. Doing more is extra damage to heal and glycogen depletion.

Yates entire blood and guts is on youtube. It's a good watch to get an idea and then you can taylor make the protocal to your liking as I have.

Leg sets will leave you sickly though lol.

 

[Gadawg]

Once again, drastic increase since last week once I dropped volume.

Back Day
Close grip t bar row , triple drop set
5 plates-8, 4 plates-5, 3 plates-7

Close grip lat pulldown triple drop
stack-8, two pin drop-4, two pin drop-8

Seated cable row sitting on a dumbell
triple drop
180-7, 160-5, 140-7

Wide grip t bar row
triple drop
3 plates and a 35-7, 3 plates-4, 2 plates-9

Lat pulldown machine
triple drop reps 5-7-9

Two arm rear delt cable flyes 5 weight drop set
35-6, 30-4, 25-3, 20-7, 15-9

Can you tell I believe in heavy drop sets?

 

[Gadawg]

Rest day today. Went hunting. Saw a housecat. Wasnt what I was after

 

[Disturbed One]

Rest day today. Went hunting. Saw a housecat. Wasnt what I was after

Taste like chicken.

 

[Gadawg]

https://m.imgur.com/MdqCtn5

sitting at about 235. Gotta eat more!

 

[Gadawg]

https://m.imgur.com/Y6iIVcv

 

[Gadawg]

Shoulders

Military on Smith Machine
225x8
205x7
185x7

Cable lateral raises
25x9

drop set 25-20-15. Dont recall reps

"Snake" rows
I just did three light sets of these to try them out. Im leery of upright rows as Ive seen them cause a lot of injuries. These felt good though. Mostly in traps

Dumbell Shrugs
3 sets at 130s. Reps were like 15ish.

 

[Gadawg]

Blast is coming to an end and I think Im only going to continue to bulk through this weekend. Really sick of eating like this and have finally started to put on some fat. Can see it in my face right away when it begins. Sitting at 236-237 right now so it's been a solid run.

Strength continues to climb. I pulled 450 for 5 last week and really elevated on legs lately. Work sets should be over 1k lbs on leg press imminently.

Ill have to drop the weight so I can take a video for Snake's bench press challenge. I started this at about 315x5 and am probably around 350x5 now.

It's been a lot of fun. Thanks for all the guidance on here. Will drop to trt dose Jan 1.

 

[Straight30weight]

Gonna continue to blast and trt or one and done?

 

[Gadawg]

Gonna continue to blast and trt or one and done?

I believe you know the answer to that. Lol

But I may be different than a lot of people. Ill try and get a little more each time and then harden back up. I dont really have any interest in being too much bigger than I am now but the composition can improve over time. I think a 9-10 percent bf at about 230 would be perfect for me.

I dont really see a point in building a body that has no mobility or less than stellar in the endurance department. Im sure it seems odd to hear from an alcoholic but I am very concerned with my overall health so my blasts will probably always be mild compared to most guys but that's fine with me. Hell, Ive been sitting at the very end of my genetic potential for years so any gains are a pretty huge deal to me.