DL's Journal

[DEADlifter]

12-2-2020

Pull A

Seated Low Rows: 15,14,13,12
Wide Grip Lat Pulldowns: 3x10
DB Shrugs: 3x15
Single Arm DB Row: 3x10
Rear Delt Flies: 3x10
Standing EZ Bar Curls: 3x10
Cross Body Hammer Curls: 1x10
Preacher Curls: 15,12

The hammer curls were only thrown in while I waited to get to preacher curls. Next time around I'll go up another 20lbs on the seated rows.

 

[DEADlifter]

12-3-2020

Legs

Squats!!! 10,8,6
Leg Extensions: 4x10
Leg Curls: 3x10
Seated Calf Extensions: 3x30
Abduction: 3x15
Adduction: 3x15

Rope Crunches: 3x30

So happy with the knee sleeves! I've never used any before so I learned a few things this evening. Mostly related to sweaty legs and when to put them on and take them off.

I haven't squatted in a few weeks so I didn't get heavy, but I am pleased. I went 135,225,275. All felt great no discomfort in my knees at all.

When I stopped logging ab work it didn't take long to start slacking. Gotta cut that shit out.

 

[CohibaRobusto]

Wife got me some knee sleeves for xmas. Can't wait to try them out. I was a little worried because according to their size guide I needed XL. And I have toothpick legs. The damn things were still tight on me!

 

[DEADlifter]

Wife got me some knee sleeves for xmas. Can't wait to try them out. I was a little worried because according to their size guide I needed XL. And I have toothpick legs. The damn things were still tight on me!

I thought the same. Mine are 2XL. It was a real bitch to get them off. On when my legs were dry, it was easy.

 

[PZT]

Luckily when a got mine a month ago I had a couple close friends that helped me out. I got SBD XXL's. What brand did yall get?

 

[CohibaRobusto]

I got the SBD's too after I saw a few people on here I trusted talking good about them.

 

[DEADlifter]

12-5-2020

Upper B

Flat BB Press: 10,8,7,3 The set of 3 was supposed to be six
Seated Low Rows: 3x15
Seated Shoulder Press: 15,12,10
Cable Xovers: 3x12
Front Cable Raises: 3x10
Seated High Rows: 3x12
Decline DB Press: 15,20,15
Overhead Rope Extensions: 3x12
Machine Iso Curls: 2x15

Not the best session. I wanted to quit at least 5 times.

 

[CJ]

Not the best session. I wanted to quit at least 5 times.

It happens, keep plugging away.

 

[DEADlifter]

12-6-2020

Lower B

Leg Extensions: 4x12
Leg Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x20 and 3x30
Good Mornings: 3x10
Sissy Squats: BW + 30lb kettle bell 3x10
Rope Crunches: 2x50
One-legged Hack Squats: 2x12

I could get to the Hip Extension machine so I got on the 45 degree hack squat and put 50 lbs on it and went super deep to try to mimic the hip extension. I could feel it in my glutes like I wanted to. Good day today.

 

[Jin]

Sissy!!!!!!!!

 

[DEADlifter]

Sissy!!!!!!!!

:32 (18):

hahaha 10char

 

[Voyagersixone]

12-6-2020

Lower B

Leg Extensions: 4x12
Leg Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x20 and 3x30
Good Mornings: 3x10
Sissy Squats: BW + 30lb kettle bell 3x10
Rope Crunches: 2x50
One-legged Hack Squats: 2x12

I could get to the Hip Extension machine so I got on the 45 degree hack squat and put 50 lbs on it and went super deep to try to mimic the hip extension. I could feel it in my glutes like I wanted to. Good day today.

Heck yeah man - get it!

 

[Sickman]

Good work brother

 

[DEADlifter]

12-8-2020

Push B

Seated Shoulder BB Press: 12,8,5,5,5,5
Incline BB Press: 12,10,8
Lateral Raises: 12,12,10
Incline DB Flies: 3x12
Front Cable Raises: 3x10
Straight Bar Tricep Extensions: 12,12,8
Cable Xovers: 3x12
Single Arm Supinate Extensions: 3x12
Single Arm Pronate Extension: 3x12

Killer Session! I was strong on my primary lift and had damn good contractions on everything. Somebody must have stolen the V-bar. I couldn't find it anywhere. I don't like straight bar pushdowns. They don't feel good to my wrists.

 

[DEADlifter]

12-9-2020

Pull B

Power Grip Pulldowns: 12,10,8
Seated Low Rows: 15,14,13
DB Shrugs: 3x15
Straight Arm Pulldowns: 3x10
Back Hypers: 3x8
Rear Delt Flies: 3x12
Hammer Curls: 2x8
Machine Iso Curls: 20,18,15

I like to do seated rows first but couldn't get in there and couldn't wait. I was super pressed for time this evening.

Now that I am home I want to go back and get that 3rd set of hammer curls that I pussed out on due to the lower back pump left from the hypers.

Fukkin puss.

 

[CohibaRobusto]

Puss. You can make it up next workout day with extra sets! :32 (2):

 

[Sickman]

Nice work. Back pumps are a mofo.

 

[Skullcrusher]

12-9-2020

Pull B

Power Grip Pulldowns: 12,10,8
Seated Low Rows: 15,14,13
DB Shrugs: 3x15
Straight Arm Pulldowns: 3x10
Back Hypers: 3x8
Rear Delt Flies: 3x12
Hammer Curls: 2x8
Machine Iso Curls: 20,18,15

I like to do seated rows first but couldn't get in there and couldn't wait. I was super pressed for time this evening.

Now that I am home I want to go back and get that 3rd set of hammer curls that I pussed out on due to the lower back pump left from the hypers.

Fukkin puss.

Just wanted to say that I think rear delt fly is the best way I found to target posterior delts.

I need to work it back into my pull day somehow.

3 x 12 though...you killed it bro!

 

[DEADlifter]

12-12-2020

Upper A

Giant Set Rear, Lateral, Front DB Raises: 10 reps each way
Incline DB Press: 4x12
Bench Assisted DB Row: 3x10
Seated DB Shoulder Press: 3x12
Incline DB Flies: 3x12
Reverse Grip Pull-ups: 6,6,4
Lateral DB Raises: 10,10,7
Cable Xovers: 3x12
Seated Low Rows: 3x15
DB Shrugs: 3x15
Machine Iso Curls: 15,15,13
V-Bar Pushdowns: 20,15,12
Rope Curls: 3x12
Single Arm Supinate Extensions: 3x10
Single Arm Pronate Extensions: 3x10

The last set of pull-ups I switched to neutral grip and it cost me a couple of reps.

Increased weight on incline press and incline flies.

On the triceps extensions, I could've done those all day.

Something is different. It's very evident. Here we go.

 

[DEADlifter]

12-15-2020

Push A (kinda)

I trained with a guy tonight due to the place being packed. We did incline press in the smith machine. He's a bit taller than me so for me these ended up being like incline guillotine presses.

Regular tempo:
45 on each side x12
45,25 on each side x10
45,45 on each side x8
45,45,10 on each side x6
45,45,10,10 each side x4

1-3-1 Tempo:
45 each side x10
45,25 each side x10
45,45 each side x10

1-1-6 Tempo:
45 each side x max then regular tempo x20 went through this twice

Seated DB Shoulder Press: 3x10
Lateral DB Raises: 10,10,7
Dips: 3x12
V-Bar Tri Extensions: 3x12

Front delts got destroyed tonight. I like to do the program that I created but it was fun to do something a little different. Kinda sucks it happened tonight though. I wanted a strong structure day since I was so flakey the end of last week and the weekend. My birthday was the 10th and my wife's was the 12th. That made for a shit show.