DL's Journal

DEADlifter

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Really good arm workout today.

DB Skullcrushers: 4x15
Straight bar Triceps Pushdowns: 4x15 increasing weight each set
Overhead Rope Extensions: 3x12
EZ bar curls: 3x10 increasing weight each set
Forearm curls: 25, 20, 20
Reverse Forearm curls: 2x12
Hammer curls: 12, 10, 8 incresing weight
Preacher Curls 3x15 superset with Close Grip Dips 3x10

Abs: 100 reps
 

DEADlifter

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11-10-2019

LEGS!!!

For the second time since coming back I got under the squat rack. This time i did a little more than the first time. No hip pain. I did a few with the bar to looen up then did 135x12, 185x10, 225x8. Those number are shameful compared to my old lifts. But the comeback road isn't a short one.

Squats:3x8-12
Leg Press: 4x15
Extgensions: 4x15
Curls: 4x15
Calf Raises: 3x25
Abs: 75 reps

I really lost track of my macros yesterday. We went to a breakfast buffet and absolutely smashed. I was reasonable with my food choices but didn't bother logging everything into my app. There isn't any way that I didn't get in at least 3500 calories. Cheat day for the week is already done.
 

DEADlifter

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11-11-2019

Shoulders:
I had to go to the local sadist (dentist) so didn't get the kind of workout I wanted.

BB Press: 6 sets 12, 10, 8, 6, 4, 2
Upright Rows: 4x15
Side raises: 3x12
front raises: 3x12
rear delt flies: 3x15


11-12-2019
Got a much better workout last night

Back:
Seated Rows: 4 sets 15, 12, 10, 8
Bent over BB Rows: 3x8 heavy
Lat Pull downs, wide: 4 sets 15, 12 ,10, 10
Seated alternating cable high rows: 4 sets 15, 12, 10, 8
Stiffarm cable pulldowns ( no idea what to call these) 3x15
Back Extensions 3x12 super-setted with crunches 3x50
 

DEADlifter

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11-13-2019

I avoided bar bells tonight as I have been having some discomfort in my shoulders

Chest:
Hammer Strength Press: 4x10
Incline DB Press: 4x10
Decline DB Press (kinda light): 2x15 quit on it because my left shoulder started hurting
Top Position Cable flies: 4x15
Pec Deck: 4x15

On the flies i really limited the range of motion and concentrated on a good squeez at the end of the motion. Any pointers on the shoulder pain will be appreciated. I think I may be overtraining. Should I back off the weight? I have been going at the top 1/3 of my strength curve on all presses, shoulder and bench. Some of it fells like the anterior delt but some of it feels more like it is in the joint.

2849 calories
199g protein
275g carbs
111g fat
 

DNW

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Do you stretch before workouts? What about lightweight warm up sets? I have to do warm up sets on shoulder day. I just get on the machine press and do 3 sets 15 with just a random weight I happen to pin. Just try to get blood in there.
 

DEADlifter

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Cardio only yesterday. 45 minutes

I think taking a day off helped.

11-15-2019

Arms:
Seated DB Curls: 4x12
DB Skull Crushers: 4x12
EZ Bar Curls: 15, 12, 12, 10 Increasing weight
Triceps Rope Pushdowns: 4x15
Preacher Curls: 3x15 4th set to failure at 12
Close Grip Dips: 2x15

Abs: 60 reps

2900 calories
248g protein
241g carbs
104g fat
 

DEADlifter

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Legs today:

Extensions: 4x15
Curls: 4x15
Squats: 12, 10, 8, 6
Calf Raises: 3x25

I am really excited about the response my hip has had to the squats. I have a good bro that I talk to daily that helps me keep my head out of my ass. My stupid ego wants to see three plates on each side like yesterday. He helps me remember that just last December I couldn't put any weight on it for 6 weeks.
 

DEADlifter

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11-17-2019
Shoulders:
BB Press: 5 sets 6-12
Upright Rows: 4x8-12
DB Press supersetted with Arnold Press: 4x12
Lateral raises: 4x12
Front Raises: 4x12
Shrugs: 3x15

3210 calories
301g Protein
122g carbs
157g fat
 

Gibsonator

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no need to do 2-3 ohp variations in 1 workout imo, pick 1 and give it your all. alternate press variations each shoulder day.
keep up the good work dude!
 

DEADlifter

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11-18-2019

Back:
Lat Pulldowns: 5 sets 15,12,10,8,6
Close Reverse Grip Pulldowns: 4 sets 15,12,10,8
Seated Rows: 5 sets 15,12,10,8,6
Alternating Cable Rows: 4x12
Deadlifts: 3x8
Back Extensions: 3x12 supersetted with crunches 3x50

3364 calories
278g protein
180g carbs
163g fat
 

snake

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11-18-2019

Back:
Lat Pulldowns: 5 sets 15,12,10,8,6
Close Reverse Grip Pulldowns: 4 sets 15,12,10,8
Seated Rows: 5 sets 15,12,10,8,6
Alternating Cable Rows: 4x12
Deadlifts: 3x8
Back Extensions: 3x12 supersetted with crunches 3x50

Brother Dead,

That's some good work right there. One suggestion that may help is to do the lower cables first when you have the most energy and your bi's are not fatigued. Not that there's anything wrong with what your doing but you may be able to add some more mass this way. Give it 8 weeks and see what you think.
 

DEADlifter

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11-19-2019

Chest:
Flat DB Press: 7 Sets 20,16,14,12,10,8,10
Incline DB Press: 4x12
Pec Deck: 4x15
Top position Cables: 4x15

3932 calories
372g portein
195g carbs
179g fat

Sadly, the amazing (and really easy to eat) big ass pot of chili is gone now. Until payday it's back to slumming. Bring on the damn chicken again.

Note to self: Slow cooker recipes are easy to track and beat the hell out of chicken every day.
 

DEADlifter

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11-20-2019

No Workout

3129 calories
302g protein
173g carbs
134g fat
 

DEADlifter

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11-21-2019

Arms:
DB skull crushers: 4x15
Seated Hammer curls ( tilted back): 15,15,12,10
Straight Bar Triceps pushdowns: 15,15,12,8
EZbar Curls: 15,15,12,10
Dips: 4x15
Preacher Curls: 3x15

3437 calories
221g protein
421g carbs
90g fat
 

DEADlifter

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11-22-2019

Legs:
Curls: 4x15
Extensions: 4x15
Squats: 12,10,8,6,4,2
Calf raises: 3x25
Abs: 75 reps

2600 calories
181g protein
318g carbs
67g fat

Those nutrition numbers for the day suck all the balls.
 

Metalhead1

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Good work DL. Be sure to get those calories on leg day! Other than that, keep pushing bro.
 

Gibsonator

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looking at your cals for the last 8 days tracked;
2849
2900
3210
3364
3932
3129
3437
2600

there doesnt seem to be any rhyme or reason with these numbers nor your macro split.
figure out where you need to be at in relation to your goal, decide how you want to split the macros and stick to said plan brother...

also like Metal mentioned, get your cals in on leg day especially if you're squatting, its by far your lowest number above.
If you go on a lower carb/higher protein/fats diet, go higher carbs on leg days.
 

DEADlifter

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looking at your cals for the last 8 days tracked;
2849
2900
3210
3364
3932
3129
3437
2600

there doesnt seem to be any rhyme or reason with these numbers nor your macro split.
figure out where you need to be at in relation to your goal, decide how you want to split the macros and stick to said plan brother...

also like Metal mentioned, get your cals in on leg day especially if you're squatting, its by far your lowest number above.
If you go on a lower carb/higher protein/fats diet, go higher carbs on leg days.


Today really sucked. I didn't expect to come home to nothing in the kitchen. But that is a whole other problem. I do have to get it dialed in.
 

Metalhead1

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Good catch Gibs.

Once you get it dialed in DL, it gets easier.

One of the reasons why we eat the same shit day in and day out is because it's consistent. More habit, and one less thing to think about.
 

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