DL's Journal

[ComeBacKid85]

Hard work equals results! That’s why your looking beasty AF nowadays haha. Good work brother!:32 (9):

 

[DEADlifter]

8-7-2020

Shoulders

Seated BB Press: 10,10,10,8,5
Seated DB Press: 3x12
Giant Set DB Raises: 2 sets
Front Cable Raises: 3x10
Rear Delt Flies: 12,12,11

Planks: 1 minute each way
Leg Lifts: 3x20 seconds

Treadmill: 15 degree 2.2 mph 10 minutes bout damn killed me. :32 (18):I was actually pretty happen the bum hip makes running impossible but I was able to briskly walk at max incline. Looking forward to working that into the mix.

 

[CohibaRobusto]

Yeah I don't like running either, but walking on an incline will get my heart rate up some. Good job man!

 

[DEADlifter]

Did Legs on Saturday. Did full squats for the first time in forever. It was pretty rough on my hip. Didn't do anything Sunday or yesterday. Back at it today.

 

[DEADlifter]

Back in the Saddle AGAIN!

8-11-2020

Chest and Triceps:

Incline BB Press: 10,10,5,5,5,5,5,2
Slight Incline DB Press SS w/ DB Flies: 3x12 each
Cable Xovers SS w/ V-Bar Pushdowns: 3x12 each
Dips: 4x12
Close Grip Hammer Strength Press Burnout: 15,10,10,10

Machine Crunches: 2x30

Diet same as usual today. Felt great. The two days off seemed to get me ready to kill it in there. The 2 rep set on incline was a new PR.

Question: Is there a downside to the super sets? It's fun and all but am I doing myself a disservice unknowingly?

 

[Metalhead1]

Back in the Saddle AGAIN!

8-11-2020

Chest and Triceps:

Incline BB Press: 10,10,5,5,5,5,5,2
Slight Incline DB Press SS w/ DB Flies: 3x12 each
Cable Xovers SS w/ V-Bar Pushdowns: 3x12 each
Dips: 4x12
Close Grip Hammer Strength Press Burnout: 15,10,10,10

Machine Crunches: 2x30

Diet same as usual today. Felt great. The two days off seemed to get me ready to kill it in there. The 2 rep set on incline was a new PR.

Question: Is there a downside to the super sets? It's fun and all but am I doing myself a disservice unknowingly?

A disservice? I don't believe so. Supersets allow you to increase work capacity in a shorter amount of time. I use them all the time at the end of my workouts for that reason.

Only downside would be supersetting your main lift, and could hinder your working weights. Good work

 

[DEADlifter]

8-12-2020

Back and Biceps

Hammer Strength Rows: 15,12,10
Seated Rows: 14,12,10,10
Wide Grip Lat Pulldowns: 3x10
Straight Arm Pulldowns: 4x10
Lawnmower Pulls: 3x8
Machine Iso Curls: 20,20,15 I do these one arm at a time
Preacher Curls: 3x15
Cable Curls w/ the rope: 3x10

Back Extensions SS w/ Machine Crunches: 3x12 and 3x30

Since May my chest and shoulders have continued to grow. My arms are stuck at 17. The weights I am able to do, both with biceps and triceps, continue to increase but no growth.

 

[DEADlifter]

8-14-2020

Shoulders

Seated Press: 12,10,8,6,4
Lateral DB Raises: 3x12
Front Cable Raises: 3x12
Shrugs: 3x12
Rear Delt Flies: 3x12
Hammer Strength Shoulder Press Burnout: 2x20


On that Hammer Strength machine it has handle for a pronate grip and another set for a neutral grip. I did the neutral grip today. The front delts got plenty of work this afternoon. I've been doing those giant sets on raises fro the past two shoulder sessions. Today I opted not to. It has been working though. Today I did lateral raises for 3 sets of 12 with 30lb dumbells. That was not in my repertoire before.

 

[CohibaRobusto]

That's heavy man. Good job. I'm still on 20's for my side lateral raises.

 

[Jin]

That's heavy man. Good job. I'm still on 20's for my side lateral raises.

Are those the pink ones? :32 (16):

 

[CohibaRobusto]

are those the pink ones? :32 (16):

i knew you would like them sweety! :32 (16):

 

[Trump]

kg?..........

That's heavy man. Good job. I'm still on 20's for my side lateral raises.

 

[CohibaRobusto]

kg?..........

I'm working on it you ball busters!

https://www.ugbodybuilding.com/thre...rom-Skinny-Fat?p=614957&viewfull=1#post614957

 

[DEADlifter]

8-15-2020

Legs

Extensions: 3x20
Curls: 3x12
Squats: 10,8,6,4
Leg Press: 3x30
Calf Extensions: 30,30,25
Adduction: 4x12

Couldn't get to the Abductor machine because the ass training squad was there. There is this group of gross women who wear these rubber bands around their thighs and walk like penguins and only do exercises to make their asses fatter. I rather despise them.

Reverse Hypers: 3x10
Dips: 3x15 I just did these for the hell of it.

 

[CohibaRobusto]

We have them at our gym too

 

[DEADlifter]

8-16-2020

Chest and Triceps

Incline BB Press: 12,10,8,6,5,4
Slight Incline DB Press SS w/ DB Flies: 3x15 each
Cable Xovers SS w/ V-bar Pushdowns: 3x12 each
Dips: 3x12

Kinda light on the volume today. Increased the weight a little bit though.

 

[DEADlifter]

I took yesterday off to go to my daughter's volleyball match, which was actually pretty awesome. She has gotten really good and has a ton of hustle. I told her last night that it wasn't the good digs she made or good shots to get points that made me so proud. It was the freaking effort. What ever the female equivalent of balls out is... that was her.

Back in the gym in about 2 hours!

 

[Jin]

I took yesterday off to go to my daughter's volleyball match, which was actually pretty awesome. She has gotten really good and has a ton of hustle. I told her last night that it wasn't the good digs she made or good shots to get points that made me so proud. It was the freaking effort. What ever the female equivalent of balls out is... that was her.

Back in the gym in about 2 hours!

The female equivalent of balls is ovaries, FYI. Sounds like she has quite a set......

 

[DEADlifter]

8-18-2020

Back and Biceps and...

Seated Rows: 15,12,10,8,6,4
Power Grip Pulldowns: 12,10,8,6
Straight arm Pulldowns: 4x10
Lawnmower Pulls: 3x8
Machine Iso Curls SS w/ Dips: 2x20, 1x18 and 3x15
Preacher Curls: 15,15,13

Back Extensions SS w/ Machine Crunches: 3x12 and 3x30

I hope jerking around with the dips doesn't effect my shoulder presses tomorrow. I am getting worse about having fun. I like dips. They feel good, but it wasn't in the plan. The rack was there and me and the wife were getting a good one in and I wanted to get a tricep pump. I need to tighten my mind up.

 

[Thatgoodfellow]

I love dips but they can be brutal on my upper frame especially with weight added in. Always have to let my grip go slowly after the set or I’ll have shooting pains through by collarbones.