DL's Journal

[sfw509]

Nice work.

Definitely stay aware of how that arm is feeling. Hoping it's minor.

 

[DEADlifter]

4-23-2021

Chest (outer)

Cable Xovers: 1x20
Bench Push-ups: 1x15

Incline BB Press: 10x135, 10x185, 8x205, 8x225, 6x255, 6x275
Flat DB Fly Trifectas: 6, 4, 3, 2
DB Pullovers SS w/ Dips: 3x12 each
MTS Chest Press Trifectas: 6,5,4
Pec Deck Trifectas: 6,5,4

Work has been hell for the past few weeks and I have to run the plant a full shift tomorrow. I wasn't sure if I was going tonight even as I parked my car at home. I had to just tell my brain to shut the **** up.

I'm glad I did. The 275 for 6 is somewhat of a PR. I used to do 3 plates on a Smith machine at Planet Fitness for my last set of a 5x5. I am happy with the progress I have made using free weights.

 

[Jin]

Strong work man!

 

[Skullcrusher]

So what did you think of the new MK movie?

 

[DEADlifter]

So what did you think of the new MK movie?

I didn't even get to watch it. Worked all day Saturday and was super busy yesterday.

 

[DEADlifter]

4-25-2021

Arms

V-Bar Pressdowns SS w/ DB Hammer Curls: 3x12 each
Close Grip Bench with Football Bar SS/ Preacher Curls: 3x12 each
Reverse Cable Curls SS w/ Dips: 3x12 each
Concentration Curls SS w/ Supinate Single Arm Press Downs: 3x12 each

Treadmill: 20 minutes

Hoist Crunch Machine: 30 straight, 20 left, 20 right

 

[DEADlifter]

4-27-2021

Legs

Extensions: 10x6, 1x25 rest pause
Hack Squat: 3x5, 1x25 rest pause
Lunges: BW+20lbs for 25yds, BW+30lbs for 25yds, BW+40lbs for 25yds
Leg Curls: 2x10, 10/10partials/15 second iso hold
Seated Calf Extensions: 3x20

Hoist Crunch Machine: 3x20

If the slightest thing about my daily routine gets off it messes me up. Something as simple as not having my lunch with me today because I had no electricity last night will shit on my whole day.

I thought of 100 excuses not to train today. I went and worked hard and I now feel better about what was otherwise a pretty "off" day.

 

[Boogieman]

Nice work for not letting a fukked up day get in the way of your training!

 

[DEADlifter]

4-28-2021

Shoulders

Hammer Strength Shoulder Press: 15,12,10,8
DB Side Raises: 12,10,10,8
Seated Bent-over Rear Delt Raises: 12,12,10/20,10/20
Cable Side Raises: 12,12,10,10
Face Pulls: 15,12,10, 10/20
Cable Front Raises: 12,12,10,10
DB Shrugs: 2x20

 

[Sickman]

I was thinking about adding more direct shoulder work in to my training after my meet in June. I'm going to do a workout very similar to this.

Good work

 

[DEADlifter]

Didn't train all weekend because my wife and I had a little getaway. It's on tonight though. Going back to Upper, Lower, Rest, Push, Pull, Legs, Rest starting today.

 

[DEADlifter]

5-3-2021

Upper A

Giant Set DB Raises: 10 rear, 10 side, 10 front
Incline DB Press: 15,12,10
Bench Assisted DB Row: 3x12
DB Shoulder Press: 15,12,10
Incline DB Flies: 3x12
Reverse Grip Pull-ups: 2x6
Lateral DB Raises: 10,10,8
Seated Cable Flies: 3x12
Seated Low Rows: 3x15
V-Bar Pressdowns: 4x12
Supinate Singled Arm Pressdowns: 3x10
Rope Curls: 4x12
MTS Preacher Curls: 3x12

 

[DEADlifter]

5-5-2021

Push A (Chest Focus)

Incline BB Bench: 135x10, 185x10, 205x10, 225x8, 245x8, 265x6, 280x6 new PR
Seated Shoulder Press (Smith): 10,8,7
Flat DB Press: 75x12, 80x12
Side DB Raises: 3x10
Dips: 3x12
Front Cable Raises: 3x10
V-Bar Pressdowns: 2x12

I don't know if it was the mental lead up to the 280 or the actual lifting of it or the mental effect of not having my intra-workout drink, but I got gassed quick afterwards.

Another thing I thought of tonight, I won't do truly flat DB press anymore. I prefer to do it in the first hole of an adjustable bench. It's just so much easier to get in position and get back up with a slight incline. I don't like dropping the weights. I like sharing progress on here but IRL I am anything but a "look at me" guy.

Anyways, woohoo new weight.

 

[Skullcrusher]

I get tired after really heavy lifts too.

I know we are supposed to hit our heavy lifts first but...

Mr. John Meadows recommends hitting triceps first then chest.

I have even seen some who do deadlifts last.

I have not tried it yet but plan to at least see how it goes.

 

[CohibaRobusto]

Good job bro!

 

[eazy]

Congrats on the pr.

 

[sfw509]

Awesome job man. Keep pushing!

 

[Thewall]

Nice bro. Solid weight on the incline!!!!

 

[CJ]

Great job DL!!!!

 

[DEADlifter]

5-6-2021

Pull A

Seated Low Rows: 15,14,13,9
Wide Grip Pulldowns: 3x10
DB Shrugs: 20,18,18
Single Arm DB Rows: 10,8,6
Standing BB Curls: 3x10
Plate Loaded Preacher Curls: 12,12,9
Seated Bent-over Rear Delt Raises: 3x12

There is a rack that is pictured below that no one ever uses. I like doing BB curls on it. I'm not curling 135 on it or even 95, but 75 feels good and I can see all my junk activating in the mirror.

I found out that we have DBs up to 100 in that crossfit room that I only go in to do walking lunges. So I was able to do lawnmower pulls right at the rack with no one around so I didn't feel like an asshole for block the rack.