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Thread: DL's Journal

  1. #341
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    Originally Posted by DEADlifter View Post
    On the last few reps I did, it started feeling tight and hurting a little as I lowered the weight toward me. My initial self talk was "don't be a puss, work through it". But I just stopped on it. I have always had issues with lower body flexibility. Pulled groin muscles playing football and whatnot. Maybe I need to start stretching the area more. I don't know.
    Well smart that you did stop.

    Is there a reason you were doing wide leg press?

    I'm just looking at all the fatigue you accumulated up to that point.

    Sumo stance bodyweight squats, side squats, adductor/abductor machines work as well for warmups. Anything to get bloodflow to them but not to tax them too much.

    If you go back to a day like this, maybe lower the weight if you decide to do wide stance leg press to avoid wearing the groin down as much.

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  3. #342
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    5-13-2020

    Back and Biceps:

    Neutral Grip Pullups: 8,7
    Seated Row: 18x121, 15x143, 12x165, 12x187, 10x209
    Wide Grip Lat Pulldown: 15,12,12,10
    Bent Over BB Row: 3x10
    Hammer Curls: 2x12
    Machine Curls: 25,25,20

    Ab Coaster/ Back Extension SS: 4x30 and 4x12 respectively


    2775 calories
    245g protein
    236g carbs
    94g fat

  4. #343
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    5-14-2020

    Chest

    Flat BB Press: 14,12,10,8,6,4
    Incline DB Press: 12,10,8
    Top Xovers: 15,15,12,12
    Bottom Xovers: 3x12
    Decline Machine Burnout: 25,20,15,15

    AbCoaster

    2x30 straight
    1x30 right
    1x30 left

    2725 calories
    245g protein
    218g carbs
    96g fat

  5. #344
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    5-15-2020

    Shoulders

    Seated BB Press: 12,10,8,6,5
    Upright Rows: 3x10
    Front Cable Raises: 4x12
    Lateral Raises: 4x12
    Rear Delt Flies: 4x15

    Abs

    Crunch machine: 2x30
    Abcoaster left: 1x30
    Abcoaster right: 1x30

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  7. #345
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    5-16-2020

    Arms

    Triceps Pushdowns: 4x12
    Single Arm DB Extensions: 3x12
    Incline DB Curls: 4x10
    Preacher Curls: 25,20,20
    Dips: 3x12

    Abcoaster

    2x30 straight
    1x30 left
    1x30 right

  8. #346
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    5-17-2020

    Legs

    Extenions: 4x12
    Curls: 4x12
    Squats: 15,12,10,6
    Abduction/adduction: 4x15 each
    Calf Extensions: 3x30


    Abs

    Crunch Machine: 3x20

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    Metalhead1 (05-17-2020)

  10. #347
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    How did the adductor and flexor hold up?

  11. #348
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    Originally Posted by Metalhead1 View Post
    How did the adductor and flexor hold up?
    Felt good. I was super pleased and laid off the leg press today.

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    Metalhead1 (05-19-2020)

  13. #349
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    Late to the party but Iím here

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  15. #350
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    5-18-2020

    Chest

    Incline BB Press: 15x135, 12x185, 10x205, 10x225, 8x245, 6x275, 4x295
    Flat DB Press: 3x15
    Cable Crossovers: 4x15
    EzCurl Bar Pullovers: 4x15
    Chest Press Machine, one arm at a time: 3x20

    Abs

    60 reps straight
    30 reps each side

    Sick workout tonight. Flossed my left elbow when I got home from work.

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  17. #351
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    Strong inclines man!

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  19. #352
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    5-19-2020

    Back

    Seated Rows: 15, 12, 12, 10, 10
    Lat Pulldowns: 15,12,12,10,6
    Lawnmower Pulls: 4x12
    Back Extensions: 4x10

    Abs

    Crunch Machine: 2x40
    Oblique Machine: 1x30 left, 1x30 right

    2525 calories
    240g protein
    200g carbs
    84g fat

    https://imgur.com/a/ytNm9XT

    226.6 pounds

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  21. #353
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    5-20-2020

    AM Cardio

    Elliptical: 30 minutes

    Shoulders

    Seated BB Press: 12,10,8,6,4,3
    Upright Rows: 3x10
    Front Cable Raises: 3x15
    Lateral Raises: 3x12
    Rear Delt Flies: 3x15
    Hammer Strength Shoulder Press: 20,20,13

    Abs

    Crunch Machine: 3x20


    2245 calories
    238g protein
    161g carbs
    71g fat

    5-21-2020

    REST
    Last edited by DEADlifter; 05-21-2020 at 07:49 AM.

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  23. #354
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    5-22-2020

    Arms

    Overhead Rope Extension: 20,15,12
    Standing BB Curls: 20,15,12
    Dips: 3x20
    DB Curls: 3x10
    Supinate Single Arm Tricep Pushdown: 3x15
    Rope Bicep Curls: 3x15
    Pronate Single Arm Tricep Pushdown: 3x15
    Hammer Strength Machine Curls: 3x20 each arm

    Abs

    Oblique Machine: 1x30 Each Way
    Abs Bench: 10,15,20 I had never tries this one before. It took a little getting used to but worked well.


    Overall I had a sick ass workout. And really could have kept going.

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  25. #355
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    20200522_213136.jpg

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    20200522_213100.jpg

    5-22-2020.

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  29. #358
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    Impressive DL. Great work. Thanks for the log.

    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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  31. #359
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    5-23-2020

    Legs

    Extensions: 4x12
    Curls: 4x12
    Leg Press SS with Calf Extensions: 4x20 and 4x30
    Adduction: 4x15
    Abduction 4x15

    Not a great workout this morning. Really had to mind**** myself to finish up. It happens.

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  33. #360
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    5-24-2020

    Chest

    Flat BB Bench: 18,15,12,10,8,6,4,2
    Incline DB Press: 18x15,15,12
    Cable Xovers: 4x15
    Hammer Strength Burnout: 20,20,18,11

    Abs

    Oblique Machine: 30 each way
    Crunch Machine: 2x30

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