DL's Journal

[creekrat]

Way to get back in the groove man

 

[DEADlifter]

Thanks man. I've never been one to be like Broski and get my grunt on in the gym. Today, I couldn't help it.

 

[DEADlifter]

1-17-2021

Arms

Warm Up
Alternating Cable Curls and Cable Kickbacks: 30 each

DB Hammer Curls SS w/ V-Bar Pressdowns: 3x12 and 3x20
Two Handed Cable Curls SS w/ Close Grip Bench: 3x12 each
Reverse Curls SS w/ Dips: 3x10 and 3x12
Concentration Curls SS w/ Rope Pressdowns: 3x15 each

Treadmill: 30 minutes

My blood pressure was 128/88 when I went to donate today. The nurse said the fact that I had just left the gym probably contributed to that. My hemoglobin was 18.8. I have just recently got back serious about doing cardio. The cigs gotta go also.

 

[Jin]

1-17-2021

Arms

Warm Up
Alternating Cable Curls and Cable Kickbacks: 30 each

DB Hammer Curls SS w/ V-Bar Pressdowns: 3x12 and 3x20
Two Handed Cable Curls SS w/ Close Grip Bench: 3x12 each
Reverse Curls SS w/ Dips: 3x10 and 3x12
Concentration Curls SS w/ Rope Pressdowns: 3x15 each

Treadmill: 30 minutes

My blood pressure was 128/88 when I went to donate today. The nurse said the fact that I had just left the gym probably contributed to that. My hemoglobin was 18.8. I have just recently got back serious about doing cardio. The cigs gotta go also.

eh, usually you’d see a DROP in BP after a gym session.

If you don’t have a cuff at home I’d buy one and monitor it.

I don’t want to dissuade you from quitting smoking but I found after I quit my BP did not drop significantly.

 

[Skullcrusher]

My blood pressure was 128/88 when I went to donate today. The nurse said the fact that I had just left the gym probably contributed to that. My hemoglobin was 18.8. I have just recently got back serious about doing cardio. The cigs gotta go also.

What is normal BP for you?

 

[DEADlifter]

120ish over 80ish is normal. It's always elevated on blast.

 

[creekrat]

What was your hematocrit at? If you're on a blast and your crit is elevated that can increase your blood pressure

 

[DEADlifter]

1-18-2021

Cardio only

Treadmill: 30 minutes

I have an elliptical at home and I did really well hitting it hard from October 2019 to whenever the gym re-opened in 2020. Then I pretty much abandoned cardio. I'd been telling myself that I was going to get back on cardio hardcore on February 5th when I move and have the gym with the pool. I've been enjoying the treadmill at the gym though. Especially when I can get on the back row and have some talent in front of me.

 

[DEADlifter]

1-19-2021

Legs

Extensions: Alternating legs warm up 30-40 reps, 3x12
Curls: Alternating legs warm up 20-30 reps, 3x12
Leg Press SS w/ Calf Extensions: 3x20 and 3x30
Light-ish Pause Squats: 3x10
Abduction: 3x15

It's been a little while since I had done the leg presses and calf extensions like that.

 

[DEADlifter]

1-20-2021

Shoulders

DB Side Raises: 12,10,10,10,8/16,8/16
Seated DB Press: 12,12,10,8/16
Seated Bent-over Rear Delt Raises: 12,12,10/20,10/20
Cable Side Raises: 4x10
Bent-over Face Pulls: 15,12,10,10/dropset to failure at 26
DB Front Raises: 30x12, 30x12, 35x10, one continuous set 35x10/25x10/15x10
Shrugs: 1 set to failure at 18

Then I almost shit my pants. Seriously, like to the point where the stall door latch was being a bitch so I blew ass with the door open. It was like Gargamel says when the Smurfs comes on "Total destruction from mountain to shore".

Luckily when Napalm drop had ended the locker room had cleared out. So, I cleaned myself up as best I could and mustered up what dignity I had left and exited the gym with my hood on and head down.

Good training session though, up until that point.

 

[CohibaRobusto]

Hahahahah, glad you made it out ok. Looks like a killer shoulder workout!

 

[DEADlifter]

Thursday is a scheduled rest day. Back in the game today.

1-22-2021

Chest (outer focus)

Warm up
Bench Push-ups: 5x20
Cable Xovers: 3x15

Incline BB Press: 10,10,8,8,6
Flat DB Fly Trifectas: 4,3,3,2 on completion of the last set press that weight to failure 50x13
DB Pullovers SS w/ Dips: 3x12 each
Hammer Strength Press Trifectas: 6,5,4
Cable Xover Trifectas: 6,5,4

Treadmill: 30 minutes

Note: stopping at 1/2 to 3/4 rep on the Hammer strength trifecta is requiring a little practice. The full rep squeeze feels very natural and the contraction is killer.

Today starts the third trip through this split. 225.8 average weight this week.

I haven't gone for a single on any bench press since last March. I really don't know how important it is for a 41 year old dude who just lifts for fun and is trying to get jacked. To anyone who see's this, please chime in on the topic.

 

[ComeBacKid85]

I think it’s important to do the max out reps from time to time. Just to feel that crazy weight, rep it. Slam it down and know your going to be blasting sets out with that weight soon enough.
Awesome log brother. Your killing it and getting the results too:32 (9):

 

[CohibaRobusto]

Good job dude. I like to know what my 1rm is. I wouldn't do it on squats, but bench and deads seem fine.

 

[CJ]

I haven't gone for a single on any bench press since last March. I really don't know how important it is for a 41 year old dude who just lifts for fun and is trying to get jacked. To anyone who see's this, please chime in on the topic.

I can only speak for myself, but I don't think that I'll try a 1rm ever again. I'll stick to building my 3rm or 5rm as a gauge of progress.

But I completely understand the desire to know that damn number!!! :32 (18):

 

[DEADlifter]

I can only speak for myself, but I don't think that I'll try a 1rm ever again. I'll stick to building my 3rm or 5rm as a gauge of progress.

But I completely understand the desire to know that damn number!!! :32 (18):

The 5 rep max is how I got my seated shoulder press up to 2 plates and a quarter plus a 2.5. On a Smith machine mind you, but still moving some good weight.

 

[Boogieman]

Nice work DL! Definitely kicking some ass!!!! I appreciate the log!!!

 

[DEADlifter]

1-23-2021

Back

Assisted Pull-ups: 10 neutral, 10 reverse, 10 wide
Overhand Straight Bar Seated Low Rows: 12,12,10,10,8,8
Bench Assisted DB High Rows: 12,12,10,10
Hammer Strength Reverse Grip Pulldowns: 12,12,9,9
One Arm Machine Rows: 5x10
Wide Grip Pulldowns: 12,12,10,10
Rope Pullthroughs SS w/ Straight Arm Pulldowns; 4x10 each

Rope Crunches: 1x50

Treadmill: 45 minutes

For over a year I have focused on seated rows as my primary back exercise based on advice from snake. It wasn't until the other day that I learned I was using the wrong attachment. :32 (18):

Doing it the right way was fun. I could feel the difference. I can't pull the stack this way but got up to 200.

I was in there at 10:55 and did not leave until 1:15. Then like a schmuck I had to go to Kroger. I've heard different opinions on how soon after training you need to eat. I wasn't taking any chances so I inhaled two McDoubles.

 

[CohibaRobusto]

Damn dude, you were a rowing maniac today lol. Back bettter be sore tomorrow!

 

[DEADlifter]

1-24-2021

Arms

Warm Up: Alternating cable curls and cable kickbacks 30 or so reps each

DB Hammer Curls SS w/ V-Bar Pressdowns: 4x10 and 4x max
Two-Handed Cable Curls SS w/ Supinate Single Arm Pressdowns: 4x12 each
Reverse EZ bar Curls SS w/ Dip Machine: 4x12 and 4x15
Concentration Curls SS w/ Rope Pressdowns: 4x12 each

Treadmill: 25 minutes