DL's Journal

ComeBacKid85

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Damn dude definitely getting some gains. Keep it up!!! I use clippers for the hair. Sucks ass, but comes with the territory. Amount of workouts seem to be increased as well. Crazy awesome. Right behind you boss!
 

DEADlifter

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12-3-2019
Shoulders:
BB Press: 15, 12, 10, 8, 6, 4
Upright Rows: 12, 10, 8, 6, 4
Cable Front Raises: 15,12,10,8 (left arm failed at 7 on the last set)
Lateral Raises: 3x12
Rear Delt Machine: 4x15

3054 calories
296g protein
277g carbs
85g fat
 

DEADlifter

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12-4-2019

The 3 day break seems to have really helped my shoulder pain.

Chest:
Incline BB Press: 10, 10, 10, 8, 6, 4 The set of 4 was a big mental victory.
Incline DB Flies: 4x12 increasing weight with each set
Cable X overs top: 4x12 increasing weight with each set
Cable Flies middle: 3x12
Curl bar pullovers: 3x10
Abs: 3x25

3100 calories
313g protein
296g carbs
76g fat

Trying something different for a few weeks. Chest is lagging so going to start putting chest in every 3 days
 
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Gibsonator

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try switching your cable flys to the beginning of the workout, focus on that stretch and contraction every rep.
it may take away a small amount from your pressing your first couple go's at it but it'll get your chest primed and full of blood as well as your shoulders warmed up.
 

DEADlifter

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try switching your cable flys to the beginning of the workout, focus on that stretch and contraction every rep.
it may take away a small amount from your pressing your first couple go's at it but it'll get your chest primed and full of blood as well as your shoulders warmed up.

I will definitely check this out. Thanks brother.
 

DEADlifter

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Got a quick arm workout in tonight. OFFICIALLY DIVORCED TODAY!!!!!!!!

Arms:
DB skull crushers: 4x15
Seated Hammer Curls: 4x12
Rope Pushdowns: 4x15
BB Curls: 3x12

Superset with dips and preacher culrs: 4x15 each
 
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DEADlifter

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12-6-2019

Back:
Seated Rows: 4x12
Lat Pulldowns: 4x12
Seated Alternate Rows: 4x12
Close Grip reverse Pulldowns: 4x12
Bent Over BB Rows: 12,10,8,6
Back Extensions super setted with crunches 3x12 and 3x25
 

DEADlifter

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12-7-2019

Starting this week i am doing chest every third day

Chest:
Middle Position Cable Flies: 4x15
Incline DB Press: 12,12,12,12,9,7 working up the rack
Incline DB Flies: 4x12
Cable Crossovers top position: 4x15
Abs: 50 reps
 

DEADlifter

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12-8-2019

Legs:
Extensions: 4x12
Curls: 4x12
Squats: 12,10,8,6
Single leg hip extension: 3x10
Abduction and adduction superset: 3x12
 

Raider

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Sounds like you’re training is going well Dead! Keep it up my man!
 

DEADlifter

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12-9-2019

Shoulders
Seated BB Press: 12,12,10,8,6,4,2
Upright Rows: 12,12,10,8,6,4,2
Shrugs: 4x12
Front Plate Raises: 4x15
Bent Over Rear Delt Raises: 4x12
Side Lateral Raises (seated): 4x10
Front Cable Raises: 4x12
Rear Delt Machine Flies: 4x15

3638 calories
363g protein
319g carbs
100g fat
 

DEADlifter

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That was 412 reps. I don't know if that is good or excessive. Great burn. I am pretty jacked about the weight on the last two sets of overhead press.
 

DEADlifter

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Had to drop back and punt on my schedule. It's ok though. I was super psyched about Monday's shoulder workout. Too much caffeine and over zealousness hurt me a little. Got back in there tonight and got a great arm pump. Back tomorrow. I posted a pic of the back the other night. I am kinda happy so far. It hasn't been like this since the Blue Heart Dbol days. View attachment 8855
 

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