DL's Journal

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6-20-2021

Arms

DB Hammer Curls SS w/ V-Bar Pressdowns: 3x15 each
Preacher Curls SS w/ Incline Close Grip Bench (football bar): 4x12 each
Reverse Curls SS w/ Dips: 3x15 each
Cable Concentrations Curls SS w/ Single Arm Pressdowns: 4x12 and 2x12 pronate, 2x12 supinate

Treadmill: 20 minutes
Crunch Machine: 2x30
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6-22-2021

Legs

Extensions: 5x6, 1x25 rest pause
Curls: 12,12,10,10 / 10 partials / 15 second iso hold
Hack Squats: 5,5,12, 25 rest pause
Walking Lunges: BW +40 x 25yds, BW +50 25yds, BW +60 25yds
Calf Extenisons: 3x20

I cheated myself on the extensions. I should've gone up the stack two more pins before the rest pause set. I don't get a sunshine sticker today; I get a stormy cloud.

d0d75e71-14ae-4163-ac2c-7c6c474fe3a9_screenshot.jpg
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6-23-2021

Shoulders

DB Side Raises: 12,10,10,10,8/16,8/16
Seated DB Presses: 12,12,10,8/16
Seated Bent-over Rear Delt Raises: 12,12,10/20,10,20
Cable Side Raises: 12,12,10,10 Front,Back,Front,Back
Face Pulls: 15,12,10,10/20
DB Shrugs: 3x20

I am sure someone there tonight lifted more weight than I did. I am also sure that a LOT of people looked better than I did. I can promise you brothers, no one worked harder than I did.

The front DB raise final set with the double drop was brutal, and I loved every painful rep of it.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6/25/2021

Chest (Upper Focus)

Incline DB Press: 12,10,8,8,6/12
Incline DB Flies: 10,10,8,8/press to failure which was 15
Pec Deck: 3x12 increasing weight with each set
MTS Incline Press Trifectas: 3x5 increasing weight with each set

Triceps Cable Pressdowns: 15,12,11

The cable pressdowns were a new thing I found from John Meadows via the Gauntlet program that CJ shared. You take two single arm handles like you use for cable crossovers. They need to be the same length which was a challenge as people strow shit everywhere at my gym. You hook both on the same cable hook and press them down with a supinate grip separating them at the bottom and squeezing. I liked this alot.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6-26-2021

Seated Rows: 10,10,10,10,9
Seated Alternating High Rows: 4x12
Hammer Strength Front Pulldowns: 4x12
One Arm Chest Supported Rows: 12,12,12,10,5
Wide Grip Pulldowns: 4x12
Rope Pullthroughs SS w/ Rope Curls: 3x10 and 3x12

Treadmill: 45 minutes

The "Seated Alternating High Rows" were done in place of bench assisted DB rows. The zoo was in full effect this morning so I had to improvise. I did them trying to keep my upper arm parallel to the floor. Kind of like drawing a bow back. I've used this exercise a few times when I can't get to a bench.

I gotta modify this routine. It's a ton of volume and I get a good pump and I am loading the plates up pretty good but.... I don't know. Deads are a thing of the past with my hip. Maybe I can do some rack pulls every other Saturday or something. Or maybe I just throw my ego in the garbage where is belongs and stay the course.
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
20,717
Reaction score
38,427
Points
383
6-26-2021

Seated Rows: 10,10,10,10,9
Seated Alternating High Rows: 4x12
Hammer Strength Front Pulldowns: 4x12
One Arm Chest Supported Rows: 12,12,12,10,5
Wide Grip Pulldowns: 4x12
Rope Pullthroughs SS w/ Rope Curls: 3x10 and 3x12

Treadmill: 45 minutes

The "Seated Alternating High Rows" were done in place of bench assisted DB rows. The zoo was in full effect this morning so I had to improvise. I did them trying to keep my upper arm parallel to the floor. Kind of like drawing a bow back. I've used this exercise a few times when I can't get to a bench.

I gotta modify this routine. It's a ton of volume and I get a good pump and I am loading the plates up pretty good but.... I don't know. Deads are a thing of the past with my hip. Maybe I can do some rack pulls every other Saturday or something. Or maybe I just throw my ego in the garbage where is belongs and stay the course.

Seth is an absolute animal with the volume he does.

If you like it, but it's simply too much, just drop off 1 set on each exercise.

Not sure if you are on or off, but you can always add some sets back in when you're running some stuff and in a calorie surplus, looking to grow.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6-27-2021

Arms

DB Hammer Curls SS w/ Supinated Pushdowns: 4x10 and 4x12
Preacher Curls SS w/ Incline Close Grip Bench using football bar: 4x12 each
Reverse Curls SS w/ Bench Dips: 3x10 each
Cable Concentration Curls SS w/ Single Arm Pronate Pushdowns: 3x12 each

Treadmill: 18 minutes

Killer pump this morning.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6-29-2021

Legs

Extensions: 6x6, 1x25 rest/pause
Curls: 2x10, 10/10 partials/15 second iso hold
Hack Squat: 3x5, 1x25 rest/pause
Walking Lunges: BW+40 25yds, BW+50 25yds, BW+60 25yds
Calf Extensions: 3x20

Last Tuesday I didn't give it my all on the extensions. I made up for that tonight. Walked out on fruit roll-ups.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
6-30-2021

Shoulders

DB Side Raises: 12,10,10,10,8/16,8/16
Seated DB Presses: 12,12,10,10,8/16
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
DB Shrugs: 2x20

I didn't the last set on the DB Front Raises where I work back down the rack. The tendinitis in my left elbow has been sneaking up again lately. I going to floss it good before bed tonight. I haven't had this issue in many months. No idea why it's flaring up.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
7-2-2021

Chest (outer focus)

Incline BB Press: 10,10,8,8,6
Flat-ish DB Fly Trifectas: 4,3,3,3
DB Pullovers SS w/ Dips: 3x12 each
MTS Chest Press Trifectas: 6,5,4
Seated Cable Fly Trifectas: 6,5,4
Supinate Tricep Pressdowns: 20,15,12

I intended on doing 295 again tonight. The 275x6 went up slow, so I didn't even put the dime on the bar. Two weeks from tonight I will get it. That rest week followed by the two or three weeks working 60 hours really set me back.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
7-3-2021

Back

Seated Low Rows: 5x10, 8
Seated Alternating High Rows: 16, 3x12
Front Pulldowns: 4x12
Chest Supported MTS Rows: 5x10
Wide Grip Pulldowns: 3x12
Rope Pull Throughs: 3x12

Treadmill: 40 minutes

Hoist Cable Curls: 3x15
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
7-4-2021

Arms

Hammer Curls SS w/ V-Bar Pressdowns: 4x12 each
Close Grip Bench SS w/ Preacher Curls: 3x12 each
Reverse Curls SS w/ Dips: 3x12 each
Cable Concentration Curls SS w/ Single Arm Pressdowns

Treadmill 20 minutes
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
4,049
Reaction score
7,698
Points
238
7-6-2021

Legs

Extensions: 7x6, 1x25 RP
Hack Squats: 10,10,10,8
Leg Curls: 10,10, 10/ 10 partials / 15 second iso hold
Calf Extensions: 3x20

I skipped the walking lunges because I thought I'd be hurting today after taking the hack squats a bit heavier. I feel pretty good though. When done the way John Meadows says to do them those extensions really test your metal.
 

New Threads

Top