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Thread: DL's Journal

  1. #361
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    5-25-2020

    Rest

    I went to the gym but they were closed for the holiday.

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    Jin (05-26-2020)

  3. #362
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    5-26-2020


    Shoulders

    Seated BB Press: 12,12,10,10,8,6
    Upright Rows: 12,10,8
    Front Cable Raises: 3x15
    Side Cable Raises: 3x10
    Hammer Strength Burnout: 20,20,16 on the right and 15 on the left
    Rear Delt Flies: 3x15

    Abs

    Planks: 1 minute center, 1 minute right, 1 minute left
    Decline Sit ups: 1x20


    2525 calories
    240g protein
    200g carbs
    84g fat

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    CJ275 (05-28-2020),CohibaRobusto (05-26-2020),Gibsonator (05-27-2020)

  5. #363
    Senior Member CohibaRobusto's Avatar
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    Good workout DL. How long does all of that take you?

  6. #364
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    Originally Posted by CohibaRobusto View Post
    Good workout DL. How long does all of that take you?
    About 1.5 hours

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    CohibaRobusto (05-26-2020)

  8. #365
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    5-27-2020

    Back

    Seated Row: 15,14,12,12,10,10
    Wide Grip Pulldowns: 4x12
    Neutral Grip BW Pullups: 3x7
    One Arm DB Pulls: 4x10
    Back Extensions: 4x10


    Abs

    Planks: 1 minute straight, 1 minute right, 1 minute left
    Decline Situps: 2x20


    2435 calories
    242g protein
    182g carbs
    80g fat

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    CJ275 (05-28-2020),CohibaRobusto (05-28-2020),Gibsonator (05-27-2020)

  10. #366
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    5-28-2020

    Arms

    Straight Bar Tri Pushdown: 3x15
    Standing BB Curl: 3x10
    Dips: 3x15
    Rope Cable Curls: 3x10
    Pronate Single Arm Pushdowns: 3x12
    Supinate Single Arm Pushdowns: 3x12
    Superset Cross-body Hammer Curls, Forearm Curls, Single DB Tri Extension: 3 sets of 10 reps each
    Machine Curls: 3x20

    Core:

    Planks: 1 minute each straight, right, left
    Decline Situps: 1x20

    2525 calories
    240g protein
    200g carbs
    84g fat

    I could have went back through that arm routine as soon as I left. Feeling great, gains are coming.

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    Boogieman (05-29-2020),CJ275 (05-29-2020),Metalhead1 (05-28-2020)

  12. #367
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    5-29-2020

    Legs

    Extensions: 4x12
    Curls: 4x12
    Squats: 10,10,8
    Leg Presses SS with Calf Extensions: 4x15 and 4x30
    Abduction: 4x12
    Adduction: 4x12


    Core

    Planks: 1 minute each straight,right and left
    Decline Situps: 1x20

  13. #368
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    5-30-2020

    Rest

  14. #369
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    Originally Posted by DEADlifter View Post
    5-30-2020

    Rest
    Only day God commanded.

    Good work St. DL!

    We live on an island of knowledge surrounded
    by a sea of ignorance.
    As our island of knowledge grows,
    so too does the shore of our ignorance.


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    DEADlifter (05-31-2020)

  16. #370
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    5-31-2020

    Chest

    Flat BB Press: 15x135, 12x185, 10x205, 8x225, 6x275, 4x295, 2x315
    Incline DB Press: 15,15,10
    DB Flies Slight Incline: 3x18
    Cable Crossovers: 4x15

    Skipped the burnout today. On the flies and crossovers I really squeezed pushing the blood into the muscle

    Core

    Planks: 1 minute and 15 seconds each way; straight, left, right

    Decline Situps: 1x20


    The core work is really starting to pay off. I have been scared of core work due to having three hernia surgeries. Now it is my favorite part of my training routine.

  17. The Following 4 Users Say Thank You to DEADlifter For This Useful Post:

    CJ275 (05-31-2020),CohibaRobusto (05-31-2020),Metalhead1 (05-31-2020),tinymk (06-03-2020)

  18. #371
    Senior Member CohibaRobusto's Avatar
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    Keep at it man, gj

  19. #372
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    6-1-2020

    Back

    Seated Rows: 15,12,12,10,8
    Wide Grip Lat Pulldowns: 4x12
    Close Grip Reverse Pull Downs: 4x10
    Bent over Rows: 3x10
    Single Arm Machine Rows: 3x20 each arm
    Hyperextension: 3x10

    Core

    Planks: 1 minute each way x2
    Decline Situps: 20x2


    3631 calories
    285g protein
    330g carbs
    128g fat

    I had a homemade meatball sub yesterday evening that is not in the program. It was freaking tasty though.

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    CJ275 (06-02-2020)

  21. #373
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    6-2-2020

    Shoulders

    Seated BB Press: 15,12,10,8,6,5,4
    Upright Rows: 4x10
    Front Cable Raises: 4x10
    Side Cable Raises: 4x10
    Rear DB Flies: 3x10
    Hammer Strength Press Burnout: 3x20

    2685 calories
    248g protein
    211g carbs
    93g fat

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    Metalhead1 (06-03-2020)

  23. #374
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    Staying consistent with your calories, and work brother. Keep it up

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    DEADlifter (06-03-2020)

  25. #375
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    6-3-2020

    Arms

    Overhead Rope Extensions: 15,15,12
    Rope Cable Curls: 4x12
    Dips: 4x15
    Standing BB Curl: 3x10
    Crossbody Hammer Curl/Forearm Curl/Lying One Arm DB Extension (done as one set): 3x10 each
    Supinate One Hand Extension: 4x12
    Pronate One Hand Extension: 4x12
    Machine Curls: 3x20

    Core

    Planks: 1 minute each way; front, right, left
    Decline Situps: 1x20
    Crunch Machine: 3x20

    2685 calories
    248g protein
    211g carbs
    93g fat

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    CJ275 (Yesterday)

  27. #376
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    6-4-2020

    AM Cardio: 45 minute

    No lifting today. I did a good thing though. I donated blood. My BP was 130/90 when I got there. I will be keeping an eye on that.

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    Jin (Yesterday)

  29. #377
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    6-5-2020

    Legs

    Extensions: 4x12
    Curls: 4x12 new weight on both of these
    Leg Press SS with Calf Extensions: 4x15 and 4x30
    Straight Leg Deads: 3x8
    Adduction: 4x12
    Abduction:4x12

    Core

    Planks: 1 minute each front, right, left
    Decline Situps: 1x20
    Crunch Machine: 2x20

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