DL's Journal

[CohibaRobusto]

I'm right by a YMCA too, mine is pretty good.

DL, I love doing rear delts on the cables. I like hitting them from different angles the way cables allow you to do that.

 

[DEADlifter]

11-12-2020

Legs

My knee still doesn't feel good. For instance, I had some pain getting off the toilet today and a couple of time walking up the stairs at work.

I had to get some work in though, so I went light.

Extensions: 3x10
Curls: 3x10
Leg Press SS w/ Calf Extensions: 3x10 and 3x30
Adduction: 3x12
Abduction: 3x12

I hate walking out of the gym in 30 minutes barely sweaty. Sucks.

Good news is I had zero pain and very little discomfort. The whole issue is so weird. It was last Thursday when it started hurting at work. The height of my physical exertion at work is this wicked flight of stairs up to the mezzanine.

I've climbed those 10-20 times a day for a year and a half, since recovering from hip surgery, with no problem. But that's where it started last week.

Anyway, I'm happy I got something done.

 

[Skullcrusher]

Just try to listen to your body.

 

[Jin]

I’ve never regretted taking it easy when I’m having pain or I’m run down.

I have many regrets trying to push through those times.

 

[CJ]

My legs are jacked up too right now, don't let it get you down.

Use the extra energy to crush the upper body and calfs.

 

[DEADlifter]

11-14-2020

Upper A
Giant Set DB Raises: 10 rear, 10 side, 10 front
Incline DB Press: 4x12
Bench Assisted DB Rows: 3x10
DB Shoulder Press: 3x10
Incline DB Flies: 3x12
Pull Ups: 6 reverse, 6 neutral, 6 wide
Lateral Raises: 3x10
Cable Xovers SS w/ V-Bar Pushdowns: 3x12 each
Seated Rows: 3x15
DB Shrugs: 3x12
Reverse Curls: 3x10
Rope Curls: 2x10

Skipped single arm pushdowns.

Tough sledding this morning. I think I'll put a little light triceps work in tomorrow on my lower body day.

There was one positive. I didn't know I could do full bodyweight wide grip pull-ups. That was pretty cool.

Once I got fatigued and nauseas, I kept thinking about what CJ and Zieg were saying yesterday about garbage volume. Acid reflux was hitting hard and I just said fuk it and left.

 

[DEADlifter]

11-15-2020

Lower A minus deads and squats plus some other crap

Leg Extensions: 3x12
Leg Curls: 3x12
Seated Calf Raises: 30,25,18
Hack Squats: 3x10
Good Mornings: 3x10
Front Cable Raises SS w/ Overhead Rope Extensions: 3x10 and 15,15,12

 

[Sickman]

Solid work bro, keep it up.

 

[DEADlifter]

11-17-2020

Push A

Incline BB Press: 10,10,8,8,6,6
Seated Shoulder BB Press: 10, 3x8
Flat DB Press: 3x12
Lateral DB Raises: 3x10
Dips: 3x12
Front Cable Raises: 3x10
V-Bar Pushdowns: 3x12

Getting solid sessions in. I have dieted down since August. Tomorrow I am upping the caloric intake.

 

[DEADlifter]

11-18-2020

Pull B

Seated Low Rows: 15,14,12,8
Wide Grip Lat Pulldowns: 12,10, drop set 15
DB Shrugs: 3x15
Lawnmower Pulls: 3x10
Standing BB Curls: 3x10
Preacher Curls: 12,12, dropset 15

 

[Gibsonator]

Where are the db/bb rows?
Alternate them, even t bar rows, those are the exercises that'll build that back thickness.
Intensity, if you don't want to die at the end of a set you aren't pushing hard enough, remember that.

 

[DEADlifter]

Where are the db/bb rows?
Alternate them, even t bar rows, those are the exercises that'll build that back thickness.
Intensity, if you don't want to die at the end of a set you aren't pushing hard enough, remember that.

Lawnmower Pulls are what my country ass calls Single Arm DB rows. I did them with 80s last night. I wanted to die. Lol

 

[CohibaRobusto]

One arm db rows are my most exhausting back pull. I don't really understand why they are so hard. They look simple enough. They don't use as much muscle as the big compounds???

I'd rather deadlift all day than do them lol.

 

[Gibsonator]

One arm db rows are my most exhausting back pull. I don't really understand why they are so hard. They look simple enough. They don't use as much muscle as the big compounds???

I'd rather deadlift all day than do them lol.

Really, bentover barbell rows tax my back more than anything!

 

[CJ]

Really, bentover barbell rows tax my back more than anything!

Me too, that's why I do Pendlay Rows.

 

[Sickman]

Here in VA, they call them chainsaws lol. I really like one arm dumbbell rows. They give me a great pump and I can feel my lats and upper back really contracting. As far as any rowing exercises go, I can feel my muscles firing more so with "chainsaws" than with anything else. I need to start doing them again

 

[ATLRigger]

Me too, that's why I do Pendlay Rows.

Aren’t they one and the same with bent over barbell rows ?

 

[CJ]

Aren’t they one and the same with bent over barbell rows ?

Close, but the Pendlay starts from the floor each rep, so there's a brief release of stress off the lower back.

 

[Gibsonator]

Close, but the Pendlay starts from the floor each rep, so there's a brief release of stress off the lower back.

I just did barbell rows for the first time since my back injury, slowly worked up to 225. Went good.
I'm gonna give those pendlay rows a try next back day.
K back to deadz thread

 

[DEADlifter]

11-21-2020

Upper B

Flat BB Press: 10,8,6,4
Seated Low Row: 4x15
Seated Shoulder BB Press: 10,8,6
Cable Xovers: 3x12
Front Cable Raises: 3x12
Decline DB Press: 12,15,12
Reverse Grip Pulldowns: 3x15
Face Pulls: 3x12
V-Bar Pushdowns: 12,10,8
Machine Iso Curls: 2x15

I had to work a half day today so it kinda threw me off. On Satruday, I like to wake up whenever I wake up, cook a good breakfast, then take it easy and hit the gym around 10 or 11. Well, shit doesn't always go the way we want it to.

All that pissing and moaning to tell you guys that the one bagel and Fairlife I had this morning was not enough fuel in the tank. Thought I was gonna puke when I left.

Took a little discipline to get through it today.