DL's Journal

[Jin]

View attachment 10291

My wife put this shit on social.

Hard work looks good on you. I wouldn’t want you as a cellmate......

 

[DEADlifter]

Val Kilmer taught me the rules. Fart toward the bars, jerk off toward the wall. Easy breezy

 

[ComeBacKid85]

Deadlifter, Your jacked for no reason bro!!! Damn that’s is a hard ass photo Big Dog :32 (19):

 

[DEADlifter]

7-26-2020

Shoulders

Seated BB Press: 12,10,10,8
Giant Set DB raises rear, side front: 3x30
Front Cable Raises: 3x12
Shrugs: 3x15
Hammer Strength Burnout: 20,20,15

 

[DEADlifter]

7-28-2020

Legs

Extensions: 4x12
Squats: 10,8,8,6,6 the last 6 was supposed to be 4 reps but I felt like I had it so went for it
Curls: 4x12
Calf Extensions: 3x30
Adduction: 4x12
Abduction: 4x12

Machine Crunches: 2x30

No change in diet.

 

[DEADlifter]

7-30-2020

Chest and Triceps

Flat BB Press: 15,12,10,8,6,3 I was at 295 on the set of 3. The goal was 4 and then hit 315 for 2.
Incline DB Press: 3x15 with 70s
Cable Xovers SS w/ Rope Pushdowns: 3x12 each
Dips: 3x12

Planks: 1 minute each way
Machine Crunches: 3x30

Lower volume compared to what I have been doing. It felt really good though.

 

[DEADlifter]

7-31-2020

Back and Biceps

Seated Rows: 14,12,10,8
Wide Grip Lat Pulldowns: 4x10
Lawnmower Pulls: 3x8
Deadlifts: 10,8,6
Machine Iso Curls: 3x20 Halfway through these I had to stop and lay in the floor. Holy lower back pump, Batman
Preacher Curls: 3x15
Crossbody Hammer Curls: 3x10
Straight arm Pulldowns: 3x10

I did not do any ab work today.

 

[DEADlifter]

8-1-2020

Shoulders

Seated BB Press: 10,5,5,5,3
Giant Set DB Raises: 3x30
Front Cable Raises: 8,8,10
Hammer Strength Shoulder Press Burnout: 20,20,15

Abs

Machine Crunch: 3x30

 

[Thatgoodfellow]

Keep it up man you have some good discipline.

 

[ATLRigger]

Good work
10 char

 

[DEADlifter]

8-2-2020

My buddy was in town and we just kinda went in there and hit it.

Seated BB Press: 30,25,15,12,6
Giant Set DB Raises: 2x30
Hammer Strength Shoulder Press: 3x20
Hammer Strength Row: 30,25,20
Hammer Strength Chest Press: 30,30,25

Decline Sit Ups: 3x12

 

[CohibaRobusto]

Good job man! Looks like a high rep day.

 

[DEADlifter]

Good job man! Looks like a high rep day.

Yea man. I was like jello last night.

 

[Boogieman]

Good work DL!

 

[DEADlifter]

8-3-2020

Legs

Extensions: 4x12
Curls: 4x12
Squats: 10,10,10,8,6
Bike on High Resistance: 20 minutes

Machine Crunches: 3x30

3049 calories
233g protein
308g carbs
103g fat

I went hard on squats, and I'm glad I did. I'm having to go later this week due to my work schedule. By the time I got done with squats there was no getting to the leg press or the adduction/abduction. Just a lot of people in there at this time slot today. So I got on the bike next to my wife and turned the resistance up.

 

[DEADlifter]

8-4-2020

Chest and Triceps

Incline BB Press: 10,8,5,5,5,5,5
Incline DB Press: 3x15
DB Flies: 3x10
Dips: 3x15
Cable Xovers SS w/ Straight Bar Pushdowns: 3x12 each
Supinate Single Arm Pushdowns: 10,8,6
Pronate Single Arm Pushdowns: 10,10,8

Planks: 1 minute each way
Machine Crunches: 3x30

 

[CohibaRobusto]

Good job DL!

 

[DEADlifter]

8-5-2020

Back and Biceps

Good time tonight

Seated Rows: 12,10,10,6 dropset 14 I wanted the 6 to be 8 so when I didn't get it I did a dropset
Widegrip Lat Pulldowns: 4x10
Straight Arm Pulldowns: 3x12
Lawnmower Pulls: 3x8
Machine Iso Curls: 20,20,16
Preacher Curls: 15,12,6
21's: 3 sets
Back Extensions SS w/ Machine Crunches: 3x10 and 3x30

No tracking of the macros today. We had BBQ brought in to the office, brisket, ribs, it's the south so of course pulled pork. I ate like it was my last meal for a month.

 

[CohibaRobusto]

Ahhh you did the 21's too. My first time doing a few sets of them. It was weird. Light weight burned at the end. The first set I did with a straight bar and my hands were wanting to turn inwards towards the end. It was a really weird feeling. So I grabbed the easy bar for the second two sets.

 

[Grizzly911]

8-5-2020

Back and Biceps

Good time tonight

Seated Rows: 12,10,10,6 dropset 14 I wanted the 6 to be 8 so when I didn't get it I did a dropset
Widegrip Lat Pulldowns: 4x10
Straight Arm Pulldowns: 3x12
Lawnmower Pulls: 3x8
Machine Iso Curls: 20,20,16
Preacher Curls: 15,12,6
21's: 3 sets
Back Extensions SS w/ Machine Crunches: 3x10 and 3x30

No tracking of the macros today. We had BBQ brought in to the office, brisket, ribs, it's the south so of course pulled pork. I ate like it was my last meal for a month.

That's a good back session, DL