DL's Journal

[The Phoenix]

I accept all advice. Thanks, man.

Any time brother

 

[DEADlifter]

10-22-2020

Legs

Extensions: 4x12
Curls: 4x12
Seated Calf Extensions: 30,25,20
Hack Squats: 4x10
Abduction: 3x12
Adduction: 3x12

Leg day without getting under a bar sucks. I did calves out of normal order to try to wait it out. So 45 degree hack squats it was. I went heavy on those to try to balance it out.

 

[DEADlifter]

10-24-2020

Upper B

Giant Set DB Raises Rear, Lateral, Front: 10 reps each
Flat BB Press: 10,8,8,7
Seated Rows: 15,15,12
Seated BB Shoulder Press: 10,8,7
Cable Xovers: 3x12; 1 set high, 1 set middle, 1 set low
Bent Over Rows: 3x10
Front Cable Raises: 3x12
Decline DB Press: 3x20
Reverse Grip Pulldowns: 3x12
Upright Rows: 3x10
Preacher Curls: 3x15
Overhead Rope Extensions: 3x12

Super productive morning! Got the oil changed in my car, good session in the gym, voted, washed the car and cleaned the interior.

Thanks to Metalhead for suggesting the yoga mat on the flat bench to stabilize my shoulders better. I had my shoulders tucked in tight and felt strong. I'm sure I had that 8th rep in me on the last set but I train alone and don't want to get stuck and be yelling for help.

 

[Robdjents]

Fuukin mad man!!! Keep it up dude

 

[CohibaRobusto]

.... I'm sure I had that 8th rep in me on the last set but I train alone and don't want to get stuck and be yelling for help.

One of my trainers told me not to use clips on the bar when you don't have a spotter, because if you get in trouble you can lean one side down and dump the weights.

Lo and behold it happened to me a few weeks back, and it worked like a charm. I dumped the weights on one side and got up and took care of the rest. Nobody around me even noticed what happened.

Good workout bro.

 

[Trump]

that’s only works on bench

One of my trainers told me not to use clips on the bar when you don't have a spotter, because if you get in trouble you can lean one side down and dump the weights.

Lo and behold it happened to me a few weeks back, and it worked like a charm. I dumped the weights on one side and got up and took care of the rest. Nobody around me even noticed what happened.

Good workout bro.

 

[CohibaRobusto]

that’s only works on bench

Yeah I thought that's what we were talking about here.. No?

I think bench is the only time I don't use clips.

 

[Trump]

yeh sorry I didn’t read that correctly

Yeah I thought that's what we were talking about here.. No?

I think bench is the only time I don't use clips.

 

[DEADlifter]

10-25-2020

Lower B

Extensions: 3x12
Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x20 and 3x30
Good Mornings: 3x10
Sissy Squats: BW + 30lb kettle bell 3x10
Seated Calf Raises: 25,20,18
Hip Extensions: 3x8

My legs are trashed right now.

 

[DEADlifter]

10-27-2020

Push B (Shoulder focus)

Seated BB Shoulder Press: 10, 5x5 Completed
Incline BB Press: 20,15,12
Lateral Raises: 3x10
Flat DB Flies: 3x12
Front Cable Raises: 3x12
Rope Pushdowns: 12,12, dropset 15
Supinate Single Arm Pushdowns: 2x10
Pronate Single Arm Pushdowns: 2x10

I couldn't get the cable Xovers in tonight. The area was too crowded. So I stalked the pec deck. A guy beat me there by just a few steps. Maybe missing one movement won't negate the session.

I'm pretty psyched about finishing that 5x5 I have been on. Will go up 10 pounds on the next "B" week 2 weeks from tonight.

 

[PZT]

I remember my first 5x5 routine. was fun times. I had a 2 bed room apartment at the time and one room was just weights I had acquired over the years. happy times for sure

 

[DEADlifter]

10-28-2020

Pull B

Seated Rows: 15,13,14,12
Power Grip Pulldowns: 12,12,10
DB Shrugs: 3x15
Straight Arm Pulldowns: 3x12
Rear Delt Flies: 3x10
Hammer Curls: 10,10,9
Machine Iso Curls: 20,15,15
Back Extensions SS w/ Machine Crunches: 3x12 and 3x20

The "B" Pull doesn't have standing BB curls or lawnmower pulls so the back extensions are totally necessary. I used to really like super setting them with crunches when I was doing a "back" day. It was fun today.

Good session tonight.

Saturday- Upper
Sunday- Lower
Monday- Rest
Tuesday- Push
Wednesday- Pull
Thursday- Legs
Friday- Rest

I'll have to look back to see when I started this split. It has been a game changer. Shout out CJ for the idea.

 

[DEADlifter]

10-29-2020

Legs

Extensions: 3x12
Curls: 3x12
Squats: 10, 6, 4,
Seated Calf Raises: 30,28,25
Abduction: 3x15
Adduction: 3x12

Next week is the week I go for 385 for a single on the way to the Thanksgiving goal of 4 plates. I don't own any knee wraps and my quad tendons are not feeling great. I am going to step down the leg extension weight on the way to this new PR. Possibly also not do the extensions until after squats.

I have been doing the extensions and curls first to warm up for the past year. BUT I wasn't going for anything on the squat. For the longest I was happy just doing 135x12, 185x10, 225x8. And on the extensions topping out around 145. Now the extensions are topping out at 205. That is probably too much before squatting.

I'm gonna get 4 plates because I want it. I hope I get there without injury.

 

[DEADlifter]

10-31-2020

Upper A

Giant Set DB Raises Rear, Lateral, Front 10 reps each way
Incline DB Press: 4x12
Bench Assisted DB Row: 3x10
DB Shoulder Press: 3x10
Incline DB Flies: 3x12
Pull-Ups: 3x6
Lateral Raises: 3x10
Cable Xovers: 3x12
Seated Rows: 15,14,13,12
Preacher Curls: 20,20,18
V-Bar Pushdowns: 3x15

My 12 year old son went with me. It was pretty cool working out with him.

 

[PZT]

My 12 year old son went with me. It was pretty cool working out with him.

can not wait for this. My son just started doing push ups but still a long way to go on coordination for weights.

 

[DEADlifter]

11-3-2020

Push A

Incline BB Press: 10,8,6,6,6,4
Seated Shoulder BB Press: 10, 3x8
Flat-ish DB Press: 3x12
Lateral Raises: 3x10
Dips: 3x12
Front Cable Raises: 3x10
Straight Bar Pushdowns: 20,15,15

It was really great to get back on the grind today. I skipped a workout Sunday for the first time in quite a while. The Mrs. and I had a great time Saturday night but it messed me up for Sunday.

 

[wilkinkc]

I skipped a workout Sunday for the first time in quite a while. The Mrs. and I had a great time Saturday night but it messed me up for Sunday.

I did that one night while my back was already hurt and was taking time off for it to heal. Fun nights can turn into terrible next days lol

 

[Skullcrusher]

Flat-ish DB Press: 3x12

Slight incline or decline?

 

[DEADlifter]

Slight incline or decline?

Slight incline

 

[DEADlifter]

11-4-2020

Pull A

Seated Rows: 15,14,13,12
Wide Grip Lat Pulldowns: 10,10,8
DB Shrugs: 3x15
Lawnmower Pulls: 3x8
Rear Delt Flies: 3x12
Standing BB Curls: 12,12,8
Preacher Curls: 3x12