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Thread: DL's Journal

  1. #141
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    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

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  3. #142
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    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
    aka; the roc

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  5. #143
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    Originally Posted by Gibsonator View Post
    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

  6. #144
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    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!

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  8. #145
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  10. #146
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    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

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  12. #147
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    1-14-2020

    Forgot to add this:

    Abs: 100 reps
    Cardio: 40 minutes on the elliptical

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  14. #148
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    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

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  16. #149
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    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

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

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  20. #151
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    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.

  21. #152
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    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)
    aka; the roc

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  23. #153
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    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.
    Last edited by CJ275; 01-19-2020 at 07:14 AM.

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  25. #154
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    seth feroce does this so therefore I do

    Originally Posted by CJ275 View Post
    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.
    A lot stronger than Gibs will ever be

  26. #155
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    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

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  28. #156
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    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. Attachment 9052
    Last edited by DEADlifter; 01-20-2020 at 09:05 PM.

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  30. #157
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    Originally Posted by DEADlifter View Post
    The gym had a damn gas leak today. ]
    The gym always has a gas leak when I'm there!

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  32. #158
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    Originally Posted by CJ275 View Post
    The gym always has a gas leak when I'm there!
    That's what I told the wife. All the farting that goes on in there we wouldn't even notice a little natural gas.

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  34. #159
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    After being closed for two days, my gym is back open today. Looking forward to getting in there this evening after the dentist.

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  36. #160
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    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

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    CJ275 (01-23-2020),Metalhead1 (01-23-2020),tinymk (01-23-2020)

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