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Thread: DL's Journal

  1. #145
    Senior Member DEADlifter's Avatar
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  3. #146
    Senior Member DEADlifter's Avatar
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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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  5. #147
    Senior Member DEADlifter's Avatar
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    1-14-2020

    Forgot to add this:

    Abs: 100 reps
    Cardio: 40 minutes on the elliptical

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  7. #148
    Senior Member DEADlifter's Avatar
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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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  9. #149
    Senior Member DEADlifter's Avatar
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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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  11. #150
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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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  13. #151
    Senior Member DEADlifter's Avatar
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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.

  14. #152
    Elite Gibsonator's Avatar
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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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  16. #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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  18. #154
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    seth feroce does this so therefore I do

    Quote 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.

  19. #155
    Senior Member DEADlifter's Avatar
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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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  21. #156
    Senior Member DEADlifter's Avatar
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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. 20200120_210105.jpg
    Attached Images Attached Images
    Last edited by DEADlifter; 01-20-2020 at 09:05 PM.

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