DL's Journal

[Gibsonator]

Coming soon... some new mother****ing jeans

 

[DEADlifter]

Coming soon... some new mother****ing jeans

:32 (18):

That made me laugh like hell. Good one.

 

[DEADlifter]

9-19-2020

Upper A

Giant Set DB Rear Delt Raises, Lateral Raises, Front Raises: 1x10 each just to warm up
Incline DB Press SS w/ Bench assisted DB Row: 3x10 each
DB Shoulder Press: 3x10
Incline Flies: 3x12
Pull-ups: 3x6
Lateral Raises: 3x10
Seated Rows: 3x15
DB Shrugs: 3x15
V-Bar Pushdowns: 15,15,12
Preacher Curls: 3x12

Crunch Machine: 3x20

Today starts the 3rd week of the new split. I dig it. Did the Preacher Curls at 110. I felt it a little in the left elbow where I've been battling tendinitis.

 

[John Ziegler]

Coming soon... some new mother****ing jeans

powerlifters dont say jeans

(sounds gay)

View attachment 10513

 

[Gibsonator]

powerlifters dont say jeans

(sounds gay)

View attachment 10513

Wait, where can I purchase these??? :32 (19):

 

[DEADlifter]

9-20-2020

Lower A

Leg Extensions: 3x12
Leg Curls: 3x12
Squats: 12,10,8,6
Deadlifts: 12,10,8
Seated Calf Extensions: 3x20
Split Squats: 3x10

Nothing of great note from today's training.

 

[DEADlifter]

9-22-2020

Push A

Incline BB Press: 10,8, 5x5
Seated BB Shoulder Press: 10, 3x8
Flat DB Press: 3x12
Lateral Raises: 3x10
Dips: 3x12
Front Cable Raises: 3x10
V-Bar Pushdowns: 3x15

Killer session tonight. This is the chest focused push day in the current two week split. I am happy with what I was able to do.

The chest focused day is heavy on presses but not much accessory work. The shoulder focused push day is when I get to do the fun stuff like flies and cable Xovers.

The new meal plan looks like this. Today was day 3 like this. I like it. The main changes are no more egg yolks, whites only, and cage free organic chicken. Probably getting a juicer in the coming days. If you guys have any recommendations please advise. Having the wife gainfully employed is tits outside the shirt. No she isn't stripping. LOL

2744 cal
283g protein
255g carbs
58g fat

Is the fat too low? I can always eat a pound of bacon if need be :32 (13):

 

[Boogieman]

Nice DL! I would say maybe a little more fat, an extra pound of meat candy may be excessive. But who am I to say???

 

[CJ]

You have enough fats to hit the required minimum, but if you want more, no harm.

If you do, take the Cals from your protein, I'd leave the carbs alone. You're eating more than enough protein.

 

[DEADlifter]

Nice DL! I would say maybe a little more fat, an extra pound of meat candy may be excessive. But who am I to say???

Maybe an avocado or some cashews?

 

[CohibaRobusto]

yolks, whites only, and cage free organic chicken. Probably getting a juicer in the coming days. If you guys have any recommendations please advise. Having the wife gainfully employed is tits outside the shirt. No she isn't stripping. LOL
:

I like my chickens running free and wife with tits out too.

 

[Skullcrusher]

Probably getting a juicer in the coming days. If you guys have any recommendations please advise.

Juicer I plan to get:
https://www.amazon.com/Machines-Masticating-Extractor-Function-Vegetables/dp/B07DCKYJ5D

Celery is supposed to be excellent for testosterone. So I am planning to make celery juice with the juicer above.
https://www.muscleandstrength.com/articles/13-foods-that-boost-testosterone

 

[DEADlifter]

9-23-2020

AM Cardio: 25 minutes on the elliptical

Pull A

Seated Rows: 15x120, 14x140, 13x160, 12x180
Wide Grip Lat Pulldowns: 12,12,8
DB Shrugs: 3x15
Lawnmower Pulls: 3x8
Standing BB Curls: 3x12
Preacher Curls: 3x10
Rear Delt Flies: 12,12,8

I didn't plan to do cardio this morning. I just couldn't sleep. It did start my day off good though.

We'll be going up 20 lbs on the first set of the seated rows next time around since I hit all scheduled reps today.

Lower back pumps hit me quick. I may have to move the lawnmower pulls up in the batting order to create some separation between them and the standing BB curls.

 

[DEADlifter]

9-24-2020

Legs

Extensions: 4x12
Curls: 3x12
Hack Squats: 3x10
Adduction: 3x12
Abduction: 3x12
Calf Extensions: 30,25,15

Eating Steak Tonight!

 

[DEADlifter]

9-26-2020

Upper B

Giant Set of Rear, Lateral and Front DB Raises: 1x10 each way
Flat BB Press: 8,8,8
Seated Rows: 3x15
Seated Shoulder BB Press: 10,8,8
Cable Xovers: 3x12
Bent Over Rows SS w/ Front Cable Raises: 3x10 each
Decline DB Press: 3x20
Reverse Grip Pulldowns: 20,18,12
Upright Rows: 3x10
Machine Iso Curls: 3x25
Overhead Ropes: 3x15

I had to be there when they opened this morning to be able to make it to my daughter's volleyball tournament. I don't like to be rushed like that. Saturdays are set up to be fun and to walk out of there with an incredible pump. I won't go so far as to say this morning's session was a waste, but it did not meet my standards.

Then I drove like 40 minutes to the tournament and my daughter's team got blew out. D'oh

 

[DEADlifter]

9-27-2020

Lower B

Extensions: 3x12
Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x20 and 3x30
Good Mornings: 3x10
Sissy Squats: 3x10
Hip Extensions: 3x10
Seated Calf Extensions: 3x20

Crunch Machine: 3x20

This one here sets my hamstrings on fire. It's pretty fun though.

 

[DEADlifter]

9-28-2020

Today was supposed to be a rest day. My daughter has volleyball tomorrow, so I had to swap days.

Push B (Shoulder Focus)

Giant Set Rear, Lateral and Front DB Raises: 10 rep each way
Seated BB Shoulder Press: 10, 5,5,5,5,3
Incline BB Press: 3x10
Lateral Raises SS w/ Incline Flies: 3x10 each
Cable Xovers SS w/ V-Bar Pushdowns: 3x10 each
Front Cable Raises: 3x10
Supinate Single Arm Pushdowns: 3x10
Pronate Single Arm Pushdowns: 3x10

I am having such a good time with this new regimen. I am in the 4th week of it now. I am not hitting any PR's ( not trying to) but my appearance is definitely continuing to change.

I mentioned two weeks ago that I would continue the 5x5 on shoulder focused push days until I complete it. I got a spotter today to push to failure. Last time around I got the 3rd rep on the last set with no spot. I had to have a little bump on it today. This proves that the new split has to be Sat, Sun, Tue, Wed, Thur.

I was not far enough removed from Saturday's Upper workout to improve. But like I said above, my daughter has volleyball. I'll get that 4th rep in two weeks.

 

[wilkinkc]

9-28-2020

Today was supposed to be a rest day. My daughter has volleyball tomorrow, so I had to swap days.

Push B (Shoulder Focus)

Giant Set Rear, Lateral and Front DB Raises: 10 rep each way
Seated BB Shoulder Press: 10, 5,5,5,5,3
Incline BB Press: 3x10
Lateral Raises SS w/ Incline Flies: 3x10 each
Cable Xovers SS w/ V-Bar Pushdowns: 3x10 each
Front Cable Raises: 3x10
Supinate Single Arm Pushdowns: 3x10
Pronate Single Arm Pushdowns: 3x10

I am having such a good time with this new regimen. I am in the 4th week of it now. I am not hitting any PR's ( not trying to) but my appearance is definitely continuing to change.

I mentioned two weeks ago that I would continue the 5x5 on shoulder focused push days until I complete it. I got a spotter today to push to failure. Last time around I got the 3rd rep on the last set with no spot. I had to have a little bump on it today. This proves that the new split has to be Sat, Sun, Tue, Wed, Thur.

I was not far enough removed from Saturday's Upper workout to improve. But like I said above, my daughter has volleyball. I'll get that 4th rep in two weeks.

I have been reading over your program, looks pretty nice and diverse. I will probably run what I am doing a few cycles and maybe switch to something like yours. Looks like you would never get bored.

 

[Grizzly911]

Nice work ethic!

 

[Skullcrusher]

My thoughts on shoulders:

Anterior Deltoid - Bench Press but more so inclined and overhead presses. Arnold Press was pretty good when I tried it.
Lateral Deltoid - OHPs and Arnold Press hit both anterior and lateral. DB 45 Degree Incline Row hits both lateral and posterior according to this ACE study:

https://www.acefitness.org/educatio...e-research-identifies-top-shoulder-exercises/

But looking at the pics at that link lead me to believe that it is actually closer to 60 degrees, or higher than 45. Have tried lateral raises but it's difficult for me to go heavy which is why I prefer presses and rows. With cables you probably have better constant tension.

Posterior Deltoid - I just learned today that DB Bent Over Row hits the lats a lot more than the BB version. I been doing BB because it's easier to do more weight but they both work the exact same muscles. Seated Rear Lateral Raise was best in that ACE study but it seems like Lying Rear Lateral Raise should be just as good or better.

I think your shoulder workout is very well put together and would love to hear your suggestions with BB or DB. I am still not quite ready for a gym. Do you think it is better to have a separate workout for shoulders? Do you think that isolated lifts are more effective for growing the shoulder muscles than compound lifts?

Sorry I wrote a damn scroll.