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DEADlifter

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11-22-2020

Lower B

Leg Extensions: 3x12
Leg Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x15 and 3x30
Good Mornings: 3x10
Sissy Squats: 3x10 BW+ 30lb kettle bell

My knee is feeling better. I'm still taking it easy on it. I just did 2 plates on the leg press for all 3 sets. 405 squat isn't going to happen Thursday morning.

Swapping up the meal routine this week. I've been eating chicken wraps and egg whites since the end of July. Took new measurements this morning and will post them in my body space today. I'm cooking a pot roast right now. The plan for the next few months is fresh meats (beef and pork with not too much chicken) and fresh vegetables leaning heavily on the crock pot.

I've never used myfitnesspal, it may have it too. Cronometer has a function where you can create your own recipes, which is nice. BFM

I'm not going to sweat that too much for this next period though. Whole foods, nothing processed, meat and potatoes. Let's Go!

Lots of greens too. I wish I had bought the juicer by now.
 
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Sounds like a good plan man. I love that crock pot stuff too; I really need to start doing it again.
 
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Jin

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11-22-2020

Lower B

Leg Extensions: 3x12
Leg Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x15 and 3x30
Good Mornings: 3x10
Sissy Squats: 3x10 BW+ 30lb kettle bell

My knee is feeling better. I'm still taking it easy on it. I just did 2 plates on the leg press for all 3 sets. 405 squat isn't going to happen Thursday morning.

Swapping up the meal routine this week. I've been eating chicken wraps and egg whites since the end of July. Took new measurements this morning and will post them in my body space today. I'm cooking a pot roast right now. The plan for the next few months is fresh meats (beef and pork with not too much chicken) and fresh vegetables leaning heavily on the crock pot.

I've never used myfitnesspal, it may have it too. Cronometer has a function where you can create your own recipes, which is nice. BFM

I'm not going to sweat that too much for this next period though. Whole foods, nothing processed, meat and potatoes. Let's Go!

Lots of greens too. I wish I had bought the juicer by now.

BFM? Butt **** Me?
 

Sickman

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Do you wear knee sleeves when you squat or do leg press? I was getting bad knee issues from squats, so I borrowed a pair of my brother's neoprene sleeves to try. I was so totally pain free after heavy squats, that I was actually blown away by it, so I went out and bought my own. I do prefer to lift as raw as possible, but I'm going for longevity over the bragging rights of saying all my lifts are totally raw. By the way my knees hurt at the ripe old age of 28, by the time I'm 35-40, they'll be totally shot out.

Btw, crock pots are amazing. I do this simple ass meal of putting chicken breast in there with 2 jars of salsa, let cook on low for 4 hrs, and BAM. It's simple asf and delicious.
 

DEADlifter

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Do you wear knee sleeves when you squat or do leg press? I was getting bad knee issues from squats, so I borrowed a pair of my brother's neoprene sleeves to try. I was so totally pain free after heavy squats, that I was actually blown away by it, so I went out and bought my own. I do prefer to lift as raw as possible, but I'm going for longevity over the bragging rights of saying all my lifts are totally raw. By the way my knees hurt at the ripe old age of 28, by the time I'm 35-40, they'll be totally shot out.

Btw, crock pots are amazing. I do this simple ass meal of putting chicken breast in there with 2 jars of salsa, let cook on low for 4 hrs, and BAM. It's simple asf and delicious.


I need to get some knee sleeves. Are yours the 5mm or 7mm?
 

Sickman

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They're the heavy duty 7mm ones. Bro they're amazing, a little pricey, but sure beats the price of knee surgery lol. I didn't used to see the point of wearing them, but now that I've tried them and witnessed the benefits firsthand, I'm 100% all for them.
 

tinymk

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IMO the best sleeves on the market are the ones made by SBD. All I will wear, help my knees feel young again under heavy weight.
keep up the good work brother
 

Sickman

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Yeah, I wish I got them sooner too. But better late than never right? Next thing will be elbow sleeves. I'm closing in on that 405 bench, but don't want to wreck my joints in the process.
 

PZT

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Yeah, I wish I got them sooner too. But better late than never right? Next thing will be elbow sleeves. I'm closing in on that 405 bench, but don't want to wreck my joints in the process.

Im start wearing my cuffs on my heavy bench days until I go for a 1 rep PR.
 

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11-24-2020

Push B (Shoulder Focus)

Seated DB Shoulder Press: 10,12,10
Incline DB Press: 12,12,9
Lateral DB Raises: 3x10
Incline DB Flies: 3x10
Front Cable Raises: 3x10
Cable Xovers SS w/ V-Bar Pushdowns: 3x12 and 3x15
Single Arm Supinate Extensions: 3x10
Single Arm Pronate Extensions: 3x10

DB presses are not in the program for today but the place was packed so we adapt. I had a killer session nonetheless. Took the presses to failure.

Not a ton of note on today's session. Just crushing it at full capacity.

 

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11-25-2020

Pull B

Seated Rows: 15,15,15,9
Power Grip Pulldowns: 3x12
DB Shrugs: 3x15
Straight Arm Pulldowns: 12,12,10
Back Extensions: 3x12
Rear Delt Flies (cables): 3x12
Hammer Curls: 10,10,9
Machine Iso Curls: 15,12,10

Work was a muther today but I got off earlier than normal and thusly got to the gym earlier than normal. It was pretty empty, which is nice.

Great workout. The change in diet is going great. Shout out to BSP for the Fairlife 30g protein pre-mades. The salted caramel is bad-ass!

With the lactose change and the different things I am eating, I am once again evacuating like a champ.
 

DEADlifter

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11-26-2020

Legs

Leg Extensions: 3x12
Leg Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x10 and 3x30
Abduction: 3x15
Adduction: 3x15

Today makes 2 weeks since I've been able to squat. I did go a little heavier on presses this morning with no pain. Once the knee sleeves I ordered come in, I'll get back to them.
 

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11-28-2020

Upper A

Giant Set DB Raises: 10 rear, 10 side, 10 front
Incline DB Press: 3x12
Bench Assisted DB Row: 3x10
DB Shoulder Press: 12,12,9
Incline DB Flies: 3x12
Pull-Ups: 7 reverse, 6 neutral, 6 wide
Lateral DB Raises: 3x10
Cable Xovers SS w/ Seated Low Rows: 3x12 and 3x15
DB Shrugs: 3x12
Preacher Curls: 3x15
V-Bar Tricep Extensions: 3x12

I couldn't catch my breath very well in there this morning. I took some Mucinex when I got home. I've had a little congestion the past couple of days. Now is not the time to be getting sick.

I got a bad ass blender yesterday. This shake/smoothie is great:

11.5 oz Fairlife Salted Caramel with 30g protein
1 banana
5 raspberries
4 blackberries
2 strawberries
2 chunks pineapple
1 stalk celery
 

Sickman

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Solid hypertrophy workout. I'm switching gears to that after I max next week. I'm a powerlifter at heart, but I still love bodybuilding too. Nothing beats a nice pump. Good work bro.

I'm in love with my blender too. It's nothing fancy, but it gets the job done. Every night I make this shake.

Frozen blueberries
Honey vanilla creek yogurt
2 to 3 packs blueberries and cream oatmeal
1 scoop vanilla mass gainer
Whole milk

It's amazing.
 

DEADlifter

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11-29-2020

Lower A

Leg Extensions: 3x12
Leg Curls: 3x12
Hack Squats: 12,10,10,8,8,6
Pin Pulls: 10,8,7
Seated Calf Extensions: 30,25,20

Good stuff in there today. My body was hurting when I woke up so I thought today would be a day where I'd puss out. Nope. I drug my ass in there and had a good session.
 

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12-1-2020

Push A (Chest Focus)

Incline BB Press: 10,8,5,5,5,5
Seated Shoulder Press: 10,3x8
Flat DB Press: 3x20
Lateral DB Raises: 3x10
Dips: 3x15
Front Cable Raises: 3x10
V-Bar Tri Extensions: 3x12

I've been calling this one chest focus and the "B" push shoulder focus. That's not really true I guess, I just use this week to go heavy on Incline and the "B" week to go heavy on shoulder press.

At any rate, I've been doing this for a while and I like it.

The last set of flat DB presses I went into a superset with the lateral raises. Not a great idea.
 

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