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Thread: DL's Journal

  1. #661
    Elite CohibaRobusto's Avatar
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    I'm right by a YMCA too, mine is pretty good.

    DL, I love doing rear delts on the cables. I like hitting them from different angles the way cables allow you to do that.

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  3. #662
    Elite DEADlifter's Avatar
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    11-12-2020

    Legs

    My knee still doesn't feel good. For instance, I had some pain getting off the toilet today and a couple of time walking up the stairs at work.

    I had to get some work in though, so I went light.

    Extensions: 3x10
    Curls: 3x10
    Leg Press SS w/ Calf Extensions: 3x10 and 3x30
    Adduction: 3x12
    Abduction: 3x12

    I hate walking out of the gym in 30 minutes barely sweaty. Sucks.

    Good news is I had zero pain and very little discomfort. The whole issue is so weird. It was last Thursday when it started hurting at work. The height of my physical exertion at work is this wicked flight of stairs up to the mezzanine.

    I've climbed those 10-20 times a day for a year and a half, since recovering from hip surgery, with no problem. But that's where it started last week.

    Anyway, I'm happy I got something done.

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  5. #663
    Senior Member Skullcrusher's Avatar
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    Just try to listen to your body.
    Will work for test.

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  7. #664
    Moderator-San Jin's Avatar
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    I’ve never regretted taking it easy when I’m having pain or I’m run down.

    I have many regrets trying to push through those times.


    You are not entitled to your opinion.
    You are entitled to your informed opinion.
    No one is entitled to be ignorant.



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  9. #665
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    My legs are jacked up too right now, don't let it get you down.

    Use the extra energy to crush the upper body and calfs.

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  11. #666
    Elite DEADlifter's Avatar
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    11-14-2020

    Upper A
    Giant Set DB Raises: 10 rear, 10 side, 10 front
    Incline DB Press: 4x12
    Bench Assisted DB Rows: 3x10
    DB Shoulder Press: 3x10
    Incline DB Flies: 3x12
    Pull Ups: 6 reverse, 6 neutral, 6 wide
    Lateral Raises: 3x10
    Cable Xovers SS w/ V-Bar Pushdowns: 3x12 each
    Seated Rows: 3x15
    DB Shrugs: 3x12
    Reverse Curls: 3x10
    Rope Curls: 2x10

    Skipped single arm pushdowns.

    Tough sledding this morning. I think I'll put a little light triceps work in tomorrow on my lower body day.

    There was one positive. I didn't know I could do full bodyweight wide grip pull-ups. That was pretty cool.

    Once I got fatigued and nauseas, I kept thinking about what CJ and Zieg were saying yesterday about garbage volume. Acid reflux was hitting hard and I just said fuk it and left.

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  13. #667
    Elite DEADlifter's Avatar
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    11-15-2020

    Lower A minus deads and squats plus some other crap

    Leg Extensions: 3x12
    Leg Curls: 3x12
    Seated Calf Raises: 30,25,18
    Hack Squats: 3x10
    Good Mornings: 3x10
    Front Cable Raises SS w/ Overhead Rope Extensions: 3x10 and 15,15,12

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  15. #668
    Senior Member Sickman's Avatar
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    Solid work bro, keep it up.

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  17. #669
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    11-17-2020

    Push A

    Incline BB Press: 10,10,8,8,6,6
    Seated Shoulder BB Press: 10, 3x8
    Flat DB Press: 3x12
    Lateral DB Raises: 3x10
    Dips: 3x12
    Front Cable Raises: 3x10
    V-Bar Pushdowns: 3x12

    Getting solid sessions in. I have dieted down since August. Tomorrow I am upping the caloric intake.

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  19. #670
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    11-18-2020

    Pull B

    Seated Low Rows: 15,14,12,8
    Wide Grip Lat Pulldowns: 12,10, drop set 15
    DB Shrugs: 3x15
    Lawnmower Pulls: 3x10
    Standing BB Curls: 3x10
    Preacher Curls: 12,12, dropset 15

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  21. #671
    Elite Gibsonator's Avatar
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    Where are the db/bb rows?
    Alternate them, even t bar rows, those are the exercises that'll build that back thickness.
    Intensity, if you don't want to die at the end of a set you aren't pushing hard enough, remember that.
    Way Better looking than Trump

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  23. #672
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    Originally Posted by Gibsonator View Post
    Where are the db/bb rows?
    Alternate them, even t bar rows, those are the exercises that'll build that back thickness.
    Intensity, if you don't want to die at the end of a set you aren't pushing hard enough, remember that.
    Lawnmower Pulls are what my country ass calls Single Arm DB rows. I did them with 80s last night. I wanted to die. Lol

  24. #673
    Elite CohibaRobusto's Avatar
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    One arm db rows are my most exhausting back pull. I don't really understand why they are so hard. They look simple enough. They don't use as much muscle as the big compounds???

    I'd rather deadlift all day than do them lol.

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  26. #674
    Elite Gibsonator's Avatar
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    Originally Posted by CohibaRobusto View Post
    One arm db rows are my most exhausting back pull. I don't really understand why they are so hard. They look simple enough. They don't use as much muscle as the big compounds???

    I'd rather deadlift all day than do them lol.
    Really, bentover barbell rows tax my back more than anything!
    Way Better looking than Trump

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  28. #675
    Elite CJ275's Avatar
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    Originally Posted by Gibsonator View Post
    Really, bentover barbell rows tax my back more than anything!
    Me too, that's why I do Pendlay Rows.

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  30. #676
    Senior Member Sickman's Avatar
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    Here in VA, they call them chainsaws lol. I really like one arm dumbbell rows. They give me a great pump and I can feel my lats and upper back really contracting. As far as any rowing exercises go, I can feel my muscles firing more so with "chainsaws" than with anything else. I need to start doing them again

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  32. #677
    Senior Member ATLRigger's Avatar
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    Originally Posted by CJ275 View Post
    Me too, that's why I do Pendlay Rows.
    Aren’t they one and the same with bent over barbell rows ?

  33. #678
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    Originally Posted by ATLRigger View Post
    Aren’t they one and the same with bent over barbell rows ?
    Close, but the Pendlay starts from the floor each rep, so there's a brief release of stress off the lower back.

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  35. #679
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    Originally Posted by CJ275 View Post
    Close, but the Pendlay starts from the floor each rep, so there's a brief release of stress off the lower back.
    I just did barbell rows for the first time since my back injury, slowly worked up to 225. Went good.
    I'm gonna give those pendlay rows a try next back day.
    K back to deadz thread
    Way Better looking than Trump

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  37. #680
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    11-21-2020

    Upper B

    Flat BB Press: 10,8,6,4
    Seated Low Row: 4x15
    Seated Shoulder BB Press: 10,8,6
    Cable Xovers: 3x12
    Front Cable Raises: 3x12
    Decline DB Press: 12,15,12
    Reverse Grip Pulldowns: 3x15
    Face Pulls: 3x12
    V-Bar Pushdowns: 12,10,8
    Machine Iso Curls: 2x15

    I had to work a half day today so it kinda threw me off. On Satruday, I like to wake up whenever I wake up, cook a good breakfast, then take it easy and hit the gym around 10 or 11. Well, shit doesn't always go the way we want it to.

    All that pissing and moaning to tell you guys that the one bagel and Fairlife I had this morning was not enough fuel in the tank. Thought I was gonna puke when I left.

    Took a little discipline to get through it today.

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