DL's Journal

[DEADlifter]

1-12-2020

Legs:

Extensions: 4x12
Curls: 4x12
Squats: 12,10,10,4 I really wanted to put 3 plates on it. I stopped on 295
Toe Raises: 3x20

Abs: 100 reps

 

[Gibsonator]

dude I just wanted to say good job on staying consistent, cool watching your progress.
oh and next time put that 315 on ya pussy

 

[DEADlifter]

dude I just wanted to say good job on staying consistent, cool watching your progress.
oh and next time put that 315 on ya pussy

Thank you brother

 

[DEADlifter]

I watched a Seth Feroce video about training chest today. I liked what he said about doing db flies, going 3/4 range then squeezing the hell out of every third rep at the top. Tried this tonight and really liked it. Does anyone else do this?

1-13-2020

Chest and Triceps:

Incline DB Press: 12,12,10,8,6
Flat DB Flies (slight incline set on 2): 3x18
Cable Crossovers Top position: 12 reps out in front then step back and rep out to failure 4 sets
EZ bar Triceps Pushdowns: 12,12,10,10
Overhead rope Triceps Extension: 5x10
Dips: 12,12, failed at 8

Abs: 60 reps
Cardio: 20 minutes on the eliptical

3190 cal
351g protein
269g carbs
76g fat

That ice cream my wife bought today is calling me. Not today!

 

[DEADlifter]

View attachment 8995
View attachment 8996

Love this shit

 

[DEADlifter]

1-14-2020

Back and Biceps
Assisted pull-ups: 25 reps wide grip, 25 reps close grip
Seated Rows: 12,12,12,8 increasing weight to failure
Seated wide grip rows: 12,12,10,6 increasing weight
Power Grip Lat Pulldowns: 4x12
Deadlifts: 10,10,6
Seated Hammer Curls: 3x12
Straight Bar Curls: 4x12
Preacher Curls: 15,15,15 drop set to 25

3435 cal
365g protein
297g carbs
87g fat

 

[DEADlifter]

1-14-2020

Forgot to add this:

Abs: 100 reps
Cardio: 40 minutes on the elliptical

 

[DEADlifter]

1-15-2020

Shoulders:
Lateral Raises: 3x15 (warmup sets)
Seated BB OHP: 10,10,8,6,3
Upright Rows: 10,10,8
Front Cable Raises: 4x10
Rear Delt Flies: 4x12
Lateral Raises: 4x10 working sets
Shrugs: 3x12

Abs: 100 reps
Cardio: 30 minutes on the elliptical

3764 cal
369g protein
332g carbs
107g fat

 

[DEADlifter]

1-17-2020

Legs:
Extensions: 4x12
Curls: 4x12
Squats: 10,8,6,4,3x315
Calf Raises: 3x20
Abduction/Adduction: 4x12
Hip Extension: 4x10

Abs: 100 reps

I cheated a little tonight. Had a fat ass cheeseburger and fries! It was freaking delicious.

3864 calories
329g protein
289g carbs
148g fat

 

[Gibsonator]

well if ur gonna cheat a lil, leg day is the perfect day to do it man! (it's what I do lol)

 

[DEADlifter]

1-18-2020

Chest/Triceps

Flat BB Press: 10,5,2,2 I just wanted to see if I could do 315 a couple of times so I worked up to it. Flat Bench is not in my regular routine
Incline BB Press: 10,10,8,6,4,3
Flat DB Flies: Again doing that thing I saw Feroce do, 3x18
Cable Xovers: Out front then a step back 4x12+12
EZ bar tri pushdowns: 3x12, 1x8 with failure, increasing weight each set
Overhead Rope Extension superset with pushups: 4x12 each
Dips: 3x12, failed at 8 on the fourth set

Abs: 100 reps

I have kind of abandoned the DB skull crushers. Not really on purpose. I just dig the triceps exercises that engage the core more. Fellas, I am feeling pretty good, give me something to add in that I may not even know about.

 

[Gibsonator]

for triceps-
single arm tricep extensions with the cable, no handle just grab the ball(insert ghey joke here)
single arm overhead db extensions and/or laying single arm db extensions(db lowered to opposite delt then back up)
for chest-
incline db flys
db pull overs
finish off with hs press (switching variation of straight/incline/decline, leave ur ego and focus on the stretch and contraction)

 

[CJ]

I've been trying something that Ben Pakulski suggested, taking advantage of different cable angles/line of pull to change the hard part of a rep.

Regular standing rope tricep extensions/pushdowns. Grab the rope, take 2 steps back. Perform reps as usual, when you start to fail, take 1 step in. You'll be able to bang out a few more reps because the force curve has changed(the point where the cable is perpendicular to your arm). When you start to fail there, take a final step in, and you'll be able to bang out a bunch more reps again.

The first set of reps is hardest when your arm is fully extended, the 2nd set is hardest in the midrange, and the final set is hardest when your arm is at 90°.

Great advantage of cables.

 

[Trump]

seth feroce does this so therefore I do

I've been trying something that Ben Pakulski suggested, taking advantage of different cable angles/line of pull to change the hard part of a rep.

Regular standing rope tricep extensions/pushdowns. Grab the rope, take 2 steps back. Perform reps as usual, when you start to fail, take 1 step in. You'll be able to bang out a few more reps because the force curve has changed(the point where the cable is perpendicular to your arm). When you start to fail there, take a final step in, and you'll be able to bang out a bunch more reps again.

The first set of reps is hardest when your arm is fully extended, the 2nd set is hardest in the midrange, and the final set is hardest when your arm is at 90°.

Great advantage of cables.

 

[DEADlifter]

1-19-2020

Back (was supposed to be biceps also)

Seated Row: 10,10,8,8,6
Assisted Pullups: 4x10
Bent Over BB Rows: 10,10,8,6
Deadlifts: 10,10,8

Felt terrible and pussed out

I will be back in there with a fukken vengeance today though

 

[DEADlifter]

The gym had a damn gas leak today. Screwed me out of a workout. But... I wanted to post this to remind myself that my lats are coming along. Long way to go. I may never be like tinymk, but I am working hard. View attachment 9052

 

[CJ]

The gym had a damn gas leak today. ]

The gym always has a gas leak when I'm there! :32 (18):

 

[DEADlifter]

The gym always has a gas leak when I'm there! :32 (18):

That's what I told the wife. All the farting that goes on in there we wouldn't even notice a little natural gas.

 

[DEADlifter]

After being closed for two days, my gym is back open today. Looking forward to getting in there this evening after the dentist.

 

[DEADlifter]

1-22-2020

Chest and Tris
Incline BB Bench: 5x10, 1x5
Cable crossovers: 3x24
V-Shaped bar Pushdowns: 4x12
Overhead Rope extensions: 4x10
Dips: 4x15

With the tooth the way it is I had to eat some different things to get to my macro goals and the fat is higher than usual. Root canal in a couple of days.

3563 calories
264g protein
337g carbs
123g fat