DL's Journal

[DEADlifter]

Chest day:
Flat Dumbell Press 3x6
Incline Dumbell Press 3x6
Decline Dumbell Press 3x6
Cable crossovers top 4x12
Cable crossovers bottom 4x12
Pectoral Fly Machine 3x15 4th set to failure

20 minutes on the eliptical

Nutrition:
2320 cal
179g protein
263g carbs
69g fat

 

[DEADlifter]

10-23-2019
Didn't get to log last night.

Did arms yesterday:

Biceps:
Arnold Curls: 4x12
Preacher curls: 4x15
Forearm Curls: 3x12

Triceps:
TRX extensions: 3x12
Rope: 3x15

I cut triceps short because I am feeling something in my right triceps. It feels like a strain or something. I have been stretching it this morning to relieve it some.

Nutrition for 10-23:
2046 cal
177g protein
202g carbs
60g fat


Any tips on the triceps tweek.

 

[DEADlifter]

Today was leg day.

Leg extensions: 4x15
Leg Curls: 4x15
Leg Press: 4x12
Calf raises: 4x25

Abs: 60 reps

Nutrition:
1712 calories
164g protein
140g carbs
57g fat

40% caloric intake from protein
31% from carbs
29% from fat

 

[Gibsonator]

I'm sorry but where are the skeeewaaatttttts?!?!?!?

 

[DNW]

I'm sorry but where are the skeeewaaatttttts?!?!?!?

Everytime someone says skwats I say it in my head like beastie boys known to let the beat mmmmm drrrrrrrrropppp.

 

[Gibsonator]

Everytime someone says skwats I say it in my head like beastie boys known to let the beat mmmmm drrrrrrrrropppp.

lmao bro same here! :32 (18):

 

[DEADlifter]

I'm sorry but where are the skeeewaaatttttts?!?!?!?

I haven't tested the hip on squats yet. Building up the confidence to try. I did 2 plates and a quarter on each side on the leg press yesterday. That's the highest I have gone since the surgery.

 

[DEADlifter]

Shoulders:
Arnold Press: 3x20
Front Plate Raise: 3x20
Lateral Raise 5": 3x25
W Raise: 3x20
Bent Over Side Lateral Cables: 3x10
Rear Delt Machine Flies: 3x25

Really got a great burn tonight. I had never done the W raise before. It was pretty intense. I really hit the back delt hard tonight.

Nutrition for the Day:
2952 calories
279g Protein
197g Carbs
115g Fat

39% of calories from Protein
26% of calories from Carbs
35% of calories from Fat

I had a 14.9oz hamburger steak for dinner and it was freaking great.

 

[Raider]

Everytime someone says skwats I say it in my head like beastie boys known to let the beat mmmmm drrrrrrrrropppp.

Mike D. Says, SKEEEEWAAAAATS”!!!! Goes through my head every time, good call

 

[Metalhead1]

Nice increase in calories. Keep that up

 

[HollyWoodCole]

Everytime someone says skwats I say it in my head like beastie boys known to let the beat mmmmm drrrrrrrrropppp.

My new favorite post.

 

[DEADlifter]

10-26-2019 and 10-27-2019

Had good workouts both days. Did back on Saturday and Chest on Sunday. I have added 30 minutes of cardio every day on my home elliptical to my workout routine.

Nutrition was pretty good this weekend, although I did have a little alcohol Saturday night.

Saturday:
2862 calories
227g protein
153g carbs
78g fat

Sunday:
2761 calories
179g protein
306g carbs
92g fat

 

[Bro Bundy]

what do you do for cardio?

 

[DEADlifter]

what do you do for cardio?

I have been doing it at home on an elliptical that I have.

 

[Bro Bundy]

I have been doing it at home on an elliptical that I have.

how long are u able to do none stop and how many days a week

 

[DEADlifter]

how long are u able to do none stop and how many days a week

I just started it Saturday. I did 30 minutes Saturday and 40 minutes yesterday. I am going to do it six days a week. I think I will skip it on leg day. Whataya think?

 

[Bro Bundy]

I just started it Saturday. I did 30 minutes Saturday and 40 minutes yesterday. I am going to do it six days a week. I think I will skip it on leg day. Whataya think?

if u do do it always right after your leg workout..To be honest it wont effect a leg day if u do cardio early in the day and legs later

 

[DEADlifter]

10-28-2019
Exercise:
Arms:
Dumbell Skull Crushers: 4x10
EZ bar Triceps Pushdowns: 4x12
Overhead Cable extensions with the rope: 4x12
Bench Dips: 4x10

Barbell Curls: 4x12
Dumbell Hammer Curls: 4x8
Forearm Curls: 3x12
21's: 2 sets

Abs: 100 reps

Nutrition: UGH! It was a challenge today. Work was too damn busy and I am afraid to just load the f*** up in the evenings. Anyone who can advise me how bad it is to back load close to bed time please chime in. I have always read that it was better to space it evenly throughout the day.

2315 calories
241g protein
226g carbs
51g fat

 

[Gibsonator]

thats all a matter of preference, what matters most is you get your total cals/macros in by the end of the day dude.

 

[DEADlifter]

10-29-2019, 209.8 lbs. These are just for me to look back on in a few months.

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