DL's Journal

DEADlifter

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4-7-2021

Shoulders

DB Side Raises: 12,10,10,10, 8/16
Seated Shoulder Press: 12,12,10,8
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
DB Front Raises: 12,12,10,10/10/10
DB Shrugs: 18,18,16

Killer session tonight.
 

DEADlifter

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4-10-2021

Chest and Tris

Cable Xovers: 20,20,15
Incline BB Press: 10,10,8,8,6,6
Flat DB Fly Trifectas: 4,3,3,2
DB Pullovers SS w/ Dips: 3x12 each
Flat Machine Press Trifectas: 6,5,4
Pec Deck Trifectas: 6,5,4
Overhead Rope Extensions: 20,18,15
Single Arm Pressdowns: 4x10 (2 sets pronate and 2 sets supinate)

Swimming: 30 minutes

Got a good workout in this morning before going to donate blood. I did 265 for my last set on incline again. I wanted to put 275 on there but I didn't want to ask for a spot. I'm going to try it on the next barbell day.
 

Voyagersixone

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4-10-2021

Chest and Tris

Cable Xovers: 20,20,15
Incline BB Press: 10,10,8,8,6,6
Flat DB Fly Trifectas: 4,3,3,2
DB Pullovers SS w/ Dips: 3x12 each
Flat Machine Press Trifectas: 6,5,4
Pec Deck Trifectas: 6,5,4
Overhead Rope Extensions: 20,18,15
Single Arm Pressdowns: 4x10 (2 sets pronate and 2 sets supinate)

Swimming: 30 minutes

Got a good workout in this morning before going to donate blood. I did 265 for my last set on incline again. I wanted to put 275 on there but I didn't want to ask for a spot. I'm going to try it on the next barbell day.

nice man. Love how you consistently kill it
(also funny - I read the headline as chest and t!ts at first)
 

DEADlifter

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4-11-2021

Back and Bis

Seated Low Rows: 15,10,10,10,10,8
Seated Alternating Single Arm High Rows: 3x16
Hammer Strength Reverse Grip Front Pulldowns: 12,12,10,10
Wide Grip Pulldowns: 4x12
Cable Curls: 3x15
Rope Pullthroughs: 3x10
Standing DB Hammer Curls: 12,10,8
Preacher Curls: 3x12

Treadmill: 30 minutes
 

DEADlifter

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4-13-2021

Return to Legs

Extensions: 4x15
Standing Leg Curls: 3x15
45 Degree Hack Squats: 5x10
Adduction: 3x15
Abduction: 3x15
Seated Calf Raises: 25,25,23

I laid off legs for two weeks because of my hip. I was excited to get back in there tonight and take a crack at it. Everything felt pretty good.

I need to find some programming on how to get some solid quads with the muscles separating with intermediate weight and zero conventional squats. I don't know if that is even possible.
 

ATLRigger

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I’ve got the opposite problem: i show good separation in legs but lack size.
 

Metalhead1

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I would strongly suggest looking into John Meadows methods. There are quite a few 8 week routines online you can find, with in depth information of what, and why you're doing things.
 

sfw509

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I would strongly suggest looking into John Meadows methods. There are quite a few 8 week routines online you can find, with in depth information of what, and why you're doing things.

I second this. Check out his youtube channel. Lots of good info on there.

If you don't mind me asking, why no squats?
 

DEADlifter

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I second this. Check out his youtube channel. Lots of good info on there.

If you don't mind me asking, why no squats?

I have a condition called avascular necrosis in my left hip. The top of my femoral head has decayed.
 

sfw509

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Gotcha. I have arthritis and some scar tissue in my one hip that cause issues from time to time. Lower foot placement on the hack squat platform and high rep extensions have helped me. Another thing that helped and were pretty hard is sissy squats. Not sure if you go on t-nation but there is a lot of stuff on there to with ideas for working around injuries.
 

Metalhead1

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That's the good thing with some of Meadows' methods is he utilizes the leg Press, and Hack Squat over free Squats to build. That coupled with his prescribed drop sets, to failure, low rest all of it. It works.
 

Skullcrusher

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Knee Dominant

Back Squat
Front Squat
Goblet Squat
Trap Bar Deadlift
Split Squat
Step-up


Hip Dominant

Deadlift
Sumo Deadlift
Romanian Deadlift
Hip Thrust
Hip Extension
Pull-Through
 

DEADlifter

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4-14-2021

Shoulders

DB Side Raises: 12,10,10,10,8/16, 8/16
Seated Smith Shoulder Press: 15,10,8,6
Seated Bent-over Rear Delt Raises: 12,12,15,15
Cable Side Raises: 12,12,10,10
Face Pulls: 15,12,10,10/10/10
Cable Front Raises: 12,12,10, 10/10/10
DB Shrugs: 3x20

Freaking killed it tonight. Shoulders were on fire. I haven't done any update pics in a while. So that you guys know I still lift I snapped a couple today.
20210414_195717.jpg
20210414_192859.jpg
20210414_195803.jpg
20210414_195852.jpg
 

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