DL's Journal

[DEADlifter]

10-29-2019

Legs:
Leg extensions 4x15
Leg curls: 4x15
Leg Press: 15, 15, 12, 10 ( finished with 3 plates and a 25 on each side and no hip pain!)
Skeeeeeewatttttts: 3x10

Nutrition:
2381 calories
240g protein
225g carbs
57g fat

 

[DEADlifter]

10-30-2019
Did 30 minutes of cardio before my morning shower today.

 

[DEADlifter]

Shoulders:
Seated DB Press Heavy: 4x8
5" Lateral Raise: 25, 25, 15
Front Plate Raise: 3x15
W Raise: 3x20
Bent Over Cable Raise: 3x10 holding each rep for 4 seconds at the end
Rear Delt Machine Flies: 3x20

Nutrition:
2731 calories
274g protein
226g carbs
79g fat

 

[The Tater]

Kill it! Good job. Regarding backloading, I lift at 4:30am so I actually eat my heavy carb meal right before bed. I sometimes eat carbs right before I workout too, like on leg day. I can’t attest to if that is right or wrong but I’m not running out of gas 30 minutes into my workout so it works for me.

 

[ComeBacKid85]

Your killing it bro. Keep up the good work. Totally inspired to track my nutrition. Can’t wait to look back at the beginning pictures in a years time. Huge!!!

 

[DEADlifter]

10-31-2019

530am 30 minutes on the elliptical

530pm Back:
Lat Pulldown: 15,15,12,10 to failure
Seated Row: 4x12
Alternating High Row (use this to replace DB row): 15,15,12,12
Upright Row: 4x12 increasing weight with each set
Weighted Back Extensions: 3x12
Abs


3327 calories
165g protein
167g carbs
72g fat

869 calories from spooky beverages. About that... I rarely drink alcohol anymore, and when I do it makes me totally pissed at myself for messing up my diet. The Halloween party sucked anyway. Today is chest and I am going to shred!

 

[Gibsonator]

how tf did you get that number (869 cals)? did you measure out all the liquors and mixers and add it up? for real?

i think it would be smart to up the intensity of your workouts and throw in some compound movements

 

[DEADlifter]

how tf did you get that number (869 cals)? did you measure out all the liquors and mixers and add it up? for real?

i think it would be smart to up the intensity of your workouts and throw in some compound movements

Yea, I actually logged it all into my app. It wasn't too hard actually. I just had a few beers and shots so it was pretty simple.

Do you mean I should add in more exercises?

 

[DEADlifter]

11-1-2019

Chest
Flat Bench DB Press: 15,12,10,8 increasing weight finished with 60's
Incline DB Press: 4x10
Incline DB Flies: 4x20
Cable Crossovers Top: 4x15
Pec Deck: 3x25
Abs: 100 reps

Nutrition:
3934 calories
331g protein
307g carbs
156g fat

By far the heaviest eating day yet. I tried to follow Gibs' advice and really pushed myself in the gym tonight. Feeling pretty good.

 

[DEADlifter]

11-2-2019
Built a fence and didn't make it to the gym.

11-3-2019:
Arm:
DB skull crushers: 4x12
Cable push downs: 4x12
Over head triceps rope: 4x8
Dips: 3x8
Hammer curls: 4 sets 12,12,10,8
Preacher curls: 4x15

3211 calories
250g protein
280g carbs
124g fat

 

[DEADlifter]

11-4-2019

AM Cardio: 30 minutes

Legs:
Extensions: 4x15
Curls: 4x15
LegPress: 15, 12, 10, 8 first time my hips has tarted hurting. I think I am going to have to back my cardio off to 3 days a week. I tink the elliptical is wearing on my necrosis too much.

2551 Calories
239g Protein
172g carbs
100g fat

 

[DEADlifter]

11-5-2019

Killed it in the gym yesterday! :32 (9):

Shoulders:
BB shoulder press: 6 sets 8-12 reps
Arnold Press: 3sets 8-12 then 1 drop set to failure
Upright rows: 3 sets 8-12 reps
Lateral Raises: 3x12 then 1 drop set to failure
Front raises: 4 sets 8-12 reps
Rear delt flies: 4 sets 12-15 reps

I didn't eat enough yesterday

2082 calories
196g protein
182g carbs
61g fat

As I stated yesterday, I am going to have to back off of that elliptical a little. I did 40 minutes this morning after not doing it yesterday. The hip is a little sore. Avascular necrosis is quite the biotch.

 

[Boogieman]

11-5-2019

Killed it in the gym yesterday! :32 (9):

Shoulders:
BB shoulder press: 6 sets 8-12 reps
Arnold Press: 3sets 8-12 then 1 drop set to failure
Upright rows: 3 sets 8-12 reps
Lateral Raises: 3x12 then 1 drop set to failure
Front raises: 4 sets 8-12 reps
Rear delt flies: 4 sets 12-15 reps

I didn't eat enough yesterday

2082 calories
196g protein
182g carbs
61g fat

As I stated yesterday, I am going to have to back off of that elliptical a little. I did 40 minutes this morning after not doing it yesterday. The hip is a little sore. Avascular necrosis is quite the biotch.

Good work DL! You need to eat more carbs though!!!

 

[DEADlifter]

11-6-2019

Back:
Lat Pulldowns: 6 sets 8-12
Seated Rows: 5 sets 8-12
Seated alternating cable rows: 4 sets 20, 18, 16, 14
Bentover BB Row: 4 sets 8-12
Cable back flies: 3x12
Back extensions 15 reps superset with crunches 50 reps: 3 sets


3208 calories
256g protein
278g carbs
119g fat

 

[The Tater]

Feeling good DL? Putting in that work man. Good job.

 

[DEADlifter]

Feeling good DL? Putting in that work man. Good job.

Absolutely, bro. Thanks. The only thing that is a little scary is that damn hip and the fear of my hernia mesh failing. I'm just trying to make myself take it slow and easy.

 

[Metalhead1]

Absolutely, bro. Thanks. The only thing that is a little scary is that damn hip and the fear of my hernia mesh failing. I'm just trying to make myself take it slow and easy.

When did you have the mesh put in? How severe was it?

 

[DEADlifter]

When did you have the mesh put in? How severe was it?

Laproscopic repair of a ventral hernia in October of 2017. The opening was roughly the size of a quarter. The same spot had been repaired in May of 2015. The first one failed within 6 months. Took me out of the gym for a few years.

 

[Metalhead1]

Laproscopic repair of a ventral hernia in October of 2017. The opening was roughly the size of a quarter. The same spot had been repaired in May of 2015. The first one failed within 6 months. Took me out of the gym for a few years.

Damn i would hope it wouldn't fail after this long.

I had a mesh put in back in August for an inguinal hernia. If I haven't ripped it yet, I dont think it's going to.

 

[DEADlifter]

11-8-2019

Not the best workout tonight. The vibe was off and my head wasn't right. Damn shame too because I ate my ass off today.

Chest:
Flat BB Bench: 15,12,10,8,6,4,2 Increasing weight with each set
Incline DB Press: 12, 12, 10, 8
Incline Flies: 4x20
Cable Crossovers from top position: 4x20

3750 calories
237g protein
326g carbs
162g fat