DL's Journal

[DEADlifter]

1-23-2020

Back and Biceps
Seated Row: 5x12, 1x8
Assisted Pullups, Wide Grip: 3x8
Bentover BB Row: 4x10
Deadlifts: 10, 8, 6, 4
Seated Arnold Curls: 3x12
Standing BB curls: 3x15
Preacher curls: 3x12

Ab Machine: 3x30
Cardio 30 minutes on the elliptical

I had stopped listing diet everyday because it was always the same. Now that I am haveing to deviate because chewing isn't much of an option, I am including it so I can see where shit goes wrong if it does.

3361 calories
245g protein
287g carbs
132g fat

I hate that!

 

[DEADlifter]

1-24-2020

Shoulders:
Seated BB Press: 10,10,8,5
Upright Rows: 4x10
FRont Cable Raises: 4x10
Lateral Cable Raises: 4x10
Rear Delt Machine: 4x12
Shrugs: 3x15

Abs: 30,30,25

 

[DEADlifter]

I have to drive about an hour this morning to the endodontist, so my workout was brief. Got some good reps in though.

1-25-2020

Legs
Extension: 4x15
Curls: 4x15
Leg Press superset with calf raises: 4x10 and 4x30

Ab Machine: 2x30

I am slowly getting more confident in ab work. As I told you guys before I have a hernia mesh, which is actually my 2nd because the first failed. I have had three surgeries on that same hernia over the years.

 

[Gibsonator]

if you have issues there I would think you'd be better off with the bodyweight exercises. crunches and leg lifts and such.

 

[Boogieman]

Nice work DL! Yeah you dont want a 3rd surgery on that! Listen to your body, I personally never had a hernia so I dunno really what to look for. But good work bro, keep killin it!

 

[DEADlifter]

View attachment 9086

View attachment 9087

 

[DEADlifter]

Helluva day today!

1-26-2020

Cardio: One hour elliptical

Chest and Triceps
Incline BB Press: 4x10, 1x6
DB Flies: 4x18
Cable Xovers: 3x12 superset with step back rep to failure
V bar Pushdowns: 4x15 superset with pushups 4x10
Weighted Dips superset with Leg Lifts: 4x10 and 4x12

The helluva day part comes from the seven hours I worked after all that.

 

[DEADlifter]

No workout yesterday

1-28-2020

Back and Biceps:
Wide Grip Lat Pulldowns: 4x10 going up a plate with each set
Seated Rows: 4x10 going up a plate with each set
Bentover Barbell Rows: 4x10 superst with pushups 4x10
Deadlifts: 2x10, 1x6
Seated DB Hammer Curls: 3x12
Standing BB Curls: 4x15

Abs:
Leglifts superset with dips: 3x10

3130 calories
349g protein
257g carbs
75g fat

 

[DEADlifter]

1-29-2020

Shoulders:
Seated BB Press: 5x10
Upright rows superset with pushups: 4x10
Front Cable raises: 4x10
Rear Delt Machine: 4x10
Lateral Raises: 4x10

Abs:
Leglifts superset with dips: 4x10

 

[DEADlifter]

1-30-2020

Legs:
Extensions: 4x15
Curls: 4x15
Squats: 10,8,6,6
Leg Press: 3x10 superset with Calf Raises: 3x30
Adduction: 4x15
Abduction: 4x15
Hip Extension: 4x15

Abs:
Leglifts superset with dips: 3x10

I like doing the dips with them but 30 reps of abs isn't hitting on shit. Last time with this.

 

[DEADlifter]

1-21-2020

Chest and Triceps

Incline BB Press: 2x10 warm up then 6x6 heavy
DB flies: 3x18 This is the same 3/4 reps for two then every third a full rep squeezing like hell at the top
Cable Crossovers Top: 4x12 superset with pushups
Forward Leaning Dips: 4x10
Overhead Rope Extensions: 15,12,10
Hammer Grip Extension Machine: 4x12

Abs: 3x30

Cardio: 45 Minutes on the elliptical


burgers for dinner

3613 calories
313g protein
289g carbs
133g fat

 

[DEADlifter]

2-1-2020

Back and Biceps

Wide Grip Lat Pulldowns: 4x12
Seated Rows: 4x12
Bentover BB Row superset with pushups: 12,12,12,10
Standing EZ bar Cruls: 15,12,10,10
Standing DB Curls: 3x8
Preacher Curls: 4x15

Back Hyperextension holding a 25 superset with Crunches: 3x12 and 3x30

Elliptical: 45 minutes

 

[Gibsonator]

putting in some solid work dude

 

[DEADlifter]

2-2-2020

Shoulders

Seated BB Press: 10,10,10,6
Upright Rows: 4x10 superset with pushups 4x10
Shrugs: 3x15
Front Cable Raises: 4x10
Rear Delt Machine: 4x12

Abs: 3x30

Elliptical: 40 minutes

Anything I do on the Smith machine where the bar is down low, I've been dropping down and doing 10 pushups off of it after each set. There is usually a flat bench down by the cables. I've been doing that there too as long as I am not in anyone's way. I don't know if it amounts to much but it's fun and I like it.

 

[Metalhead1]

2-2-2020

Shoulders

Seated BB Press: 10,10,10,6
Upright Rows: 4x10 superset with pushups 4x10
Shrugs: 3x15
Front Cable Raises: 4x10
Rear Delt Machine: 4x12

Abs: 3x30

Elliptical: 40 minutes

Anything I do on the Smith machine where the bar is down low, I've been dropping down and doing 10 pushups off of it after each set. There is usually a flat bench down by the cables. I've been doing that there too as long as I am not in anyone's way. I don't know if it amounts to much but it's fun and I like it.

On the pushups, keeping doing 4x10 for a while. After a few weeks, add more reps or go to failure each set. Enjoy that pump!

 

[DEADlifter]

2-3-2020

Good session tonight, I was really dialed in. The place was packed but once I got rolling I didn't see anyone else.

Legs:

Extensions: 4x15
Curls: 4x15
Squats: 3x10
Leg Press superset with calf extension: 3x10 and 3x30
Adduction and Abduction: 3x15

Abs: 3x30

Cardio: 30 minutes on the elliptical

3317 calories
297g protein
302g carbs
102g fat

 

[DEADlifter]

Cardio only today

Elliptical 63 minutes. The wife called me out for not hitting 75. My show was over, what can I say.

 

[Tinbeater36]

Just read through your log. Way to go bud!

 

[DEADlifter]

2-5-2020

The mirror has been getting me down. The scale has not been a friend the past couple of weigh ins. So, I needed a little ego boost tonight. Flat Bench

Chest:
Flat BB Press: 10,8, 5x5 last set at 5x315
DB Flies: 3x18
Cable Xovers: 3x24
Overhead Rope Extensions: 4x10 superset with pushups 4x10
V-Bar Pushdowns: 1x12 whie waiting on a station
Dips: 3x10

Abs: 3x30

Cardio: 30 minutes on the elliptical

3709 calories
362g protein
310g carbs
111g fat

 

[Boogieman]

Nice work DL!!!!