DL's Journal

[DEADlifter]

7-30-2021

Chest (Outer Focus)

Incline BB Press: 10,10,8,8,3 more on that at the bottom
Flat-ish DB Fly Trifectas: 4,3,3,2
DB Pullovers SS w/ Dips: 3x12 each
Machine Press Trifectas: 6,5,4
Pec Deck Trifectas: 6,5,4

Two weeks ago I celebrated a new PR with 305x6 on my final set of incline BB press. I knew 315 wasn't happening last night I was pretty zapped by the sun and heat.

What I was not ready for was racking 275 after 3 reps. Pride is hurt men.

 

[CJ]

Two weeks ago I celebrated a new PR with 305x6 on my final set of incline BB press. I knew 315 wasn't happening last night I was pretty zapped by the sun and heat.

What I was not ready for was racking 275 after 3 reps. Pride is hurt men.

No worries bud, probably just an emotional dump. You hit the big nunber, you know you've hit it, take a step back then build up to it again and beyond.

 

[Trendkill]

As the old saying goes…

some days you bite the bar.
some days the bar bites you.

Eat a tomahawk ribeye, watch fight club and crush 315 in a couple weeks.

 

[DEADlifter]

8-1-2021

Arms

EZ Bar Cable Curls SS w/ EZ Bar Supinate Pressdowns: 3x20 each
Rope Curls SS w/ Over head Rope Extensions: 3x12 each
Cable Concentration Curls SS w/ Single Arm Pronate Pressdowns: 3x12 each

Just a little pump workout this morning. This alternate arm routine i made up is pretty cool for getting in and getting out. It can all be done at one station which limits the need to interact with people.

Still managed to spill my Yeti on a woman's gym bag.

 

[DEADlifter]

8-3-2021

Legs

Standing Leg Curls: 10,10,10, 10/10 partials/10 second iso hold
Leg Extensions: 7x6, 1x25 rest/pause
Calf Extensions: 3x20
Hack Squats: 3x20
Abduction: 3x15

I've been doing this John Meadows leg routine with some variations for about 2 months now. I don't see any change.

I have four more weeks before I go on vacation for a week. When I get back, I think I'll switch it up a little.

 

[DEADlifter]

After eating like an asshole for the past couple days I had to get back on my app and reign my shit in a bit.

Here's what it is if I stay out of the snack closet.

All the employee snacks are in a closet in my office and they just sit in there all day whispering, "come on ya fat fuck", "one Nestle Crunch bar won't hurt ya", "peanut M&Ms have peanuts, that's protein". Not today devils.

2814 kcal
281g protein
159g carbs
118g fat

 

[Trendkill]

that takes serious discipline. I'm sure those snacks just snicker at you all day, especially on payday. You'll need the strength of 3 musketeers to resist the temptation. If you work at night just go outside and stare at the milky way if the urge is too strong. You got this.

 

[PZT]

After eating like an asshole for the past couple days I had to get back on my app and reign my shit in a bit.

Here's what it is if I stay out of the snack closet.

All the employee snacks are in a closet in my office and they just sit in there all day whispering, "come on ya fat fuck", "one Nestle Crunch bar won't hurt ya", "peanut M&Ms have peanuts, that's protein". Not today devils.

2814 kcal
281g protein
159g carbs
118g fat

bro crunches and m&ms?!?!? don't waste cheat cals on that. pop tarts and cheeseburger bro!!!!! hahaha

 

[DEADlifter]

8-4-2021

Shoulders

Side DB Raises: 12,10,10,10,8/16
Seated Smith Machine Press: 12,12,10,8/12
Seated Bent-over Rear Delt Raises: 12,12,10,10
Side Cable Raises: 12,12,10,10
Front Cable Raises: 12,12,10
Face Pulls: 15,12,10

I went a little heavier on the db side raises and pushed hard on the seated presses. By the time I got to the front raises, I was smoked. Scrapped shrugs because I had nothing left in the tank.

 

[DEADlifter]

8-7-2021

Chest (upper focus) and Biceps

Incline DB Press: 15,12,10,8,8,6/12
Incline DB Flies: 10,10,8,8/press to failure
DB Pullovers SS w/ Bench Pushups: 3x10 each
MTS Incline Press Trifectas: 3x5
Pec Deck: 3x12
Hammer Curls: 10,12,14
Cable Concentration Curls: 3x12
EZ Bar Reverse Curls: 2x12

Treadmill: 40 minutes

I've been looking at doing some chest with biceps and back with triceps if for no other reason than having my arms all puffed up afterwards.

It was a fun workout. I texted my wife to ask if she wanted me to come home. I was a complete gym rat today. I was there for 2 hours and I had another 20 or 30 minutes in the tank on the treadmill.

 

[DEADlifter]

8-8-2021

Back and Triceps

Seated Rows: 5x10, 8
Seated Alternating High Rows: 3x12
HS Reverse Grip Front Pulldowns: 3x12
MTS Chest Supported Rows: 4x10
V-Bar Pressdowns: 3x15
EZ Bar Supinate Pressdowns: 3x12
Double Handle Pressdowns Supinate: 3x10

Treadmill: 30 minutes

Crunch Machine: 3x20

I did a 24 hour fast yesterday so I expected to be a little weak today but I felt fine. I guess it was more like 36 hours because I ate some eggs and toast at about 10pm on Friday then had nothing until 11am today.

 

[DEADlifter]

8-11-2021

Push A (Chest Primary)

Cable Fly Warm-up: 2x15
Incline BB Press: 12,10,8,6,4
Seated HS Shoulder Press: 3x15
Machine Press Trifectas: 6,5,4
DB Side Raises: 12,10,8/16 Seth Set
Slight Incline DB Fly Trifectas: 6,5,4
DB Front Raises: 12,10,8/16 Seth Set
V-Bar Pressdowns: 4x15
Single Arm Pressdowns: 4x12 (2 sets supinate, 2 sets pronate)

Treadmill: 30 minutes

I just wrote up my new program last night and I really like it. I called this push day chest focus since the primary lift was incline bench. But it was my front delts that felt like they did most of the work. I'm going to make that second press movement be decline moving forward.

 

[Skullcrusher]

Yeah decline bench takes front delts out of it pretty good.

My front delts are over-developed compared to my other delts.

I almost want to do nothing but decline for bench.

 

[Trendkill]

Back in my Dorian Yates idolization days I did decline barbell bench as my primary movement for about 4 years. Not sure what I was thinking other then that if it was good enough for Dorian it was good enough for me.

 

[CohibaRobusto]

Back in my Dorian Yates idolization days I did decline barbell bench as my primary movement for about 4 years. Not sure what I was thinking other then that if it was good enough for Dorian it was good enough for me.

How did it affect your build doing it for that long?

 

[Trendkill]

How did it affect your build doing it for that long?

Pretty significant overdevelopment of the lower pecs. Lol. I really had no idea what I was doing back then. I basically just did all the stuff Dorian was doing. Even followed the same split - Ches/bis, Back, Shoulders/tris, legs. Did that for 4 years before I got into powerlifting.

 

[DEADlifter]

8-12-2021

Pull A

Rack Pulls: 10,8,6
Face Pulls: 15,12,10,10/ drop set to failure which was only 8
Seated Rows w/ 18" Bar: 15,15,12,8
HS Reverse Grip Front Pulldowns: 3x12
Lawnmower Pulls: 3x8
DB Shrugs: 1x20
DB Hammer Curls: 3x12
EZ Bar Reverse Curls: 3x12
Rear Delt Pec Deck Flies: 3x12

I haven't done any rack pulls or dead lifts in a long time. Since like January. Chock full of anavar might not have been the time to reintroduce them. The intense lower back pump was a detriment to the face pulls, seated rows and shrugs.

I am not doing them first anymore. I will save them for toward the end. I am liking my new programing. Just a couple tweeks to make.

 

[Skullcrusher]

You could start from higher up so you take the lower back out of it.

Or...I was looking up best deadlift for hypertrophy and many seem to think that it's the RDL.

 

[DEADlifter]

8-15-2021

Push B

DB Side Raises: 12,10,10,10,8/16
Incline DB Press: 3x15
Seated DB Shoulder Press: 3x12
Incline DB Fly Trifectas: 6,5,4
DB Front Raises: 12,12,10/10/10
Over Head Rope Extensions: 15,15,8
Seated Cable Flies Lower Chest: 3x15

Treadmill: 50 minutes

I was supposed to do two triceps movements but when I failed completely on the last set of overhead ropes I knew they were smoked.

 

[Boogieman]

8-15-2021

Push B

DB Side Raises: 12,10,10,10,8/16
Incline DB Press: 3x15
Seated DB Shoulder Press: 3x12
Incline DB Fly Trifectas: 6,5,4
DB Front Raises: 12,12,10/10/10
Over Head Rope Extensions: 15,15,8
Seated Cable Flies Lower Chest: 3x15

Treadmill: 50 minutes

I was supposed to do two triceps movements but when I failed completely on the last set of overhead ropes I knew they were smoked.

Hell yeah DL!!!!! Damn dude you still rocking the Journal!!!! Thats awesome!!!! I haven't been on the UG in a while but this is awesome!!!