Deat's Log

Training Training Logs
201

Shoulders and Arms

Seated Smith Military
95 x 20
135 x 10
155 x 10
225 x 5 (not really feeling it)

Close Grip BB Bench to Manpon (prolly a 2-board) 1" from smooth)
225 x 7
275 x 7 (prolly had 1-2 in tank)
225 x 18

Deadstop DB Tricep Ext
50 x 10
50 x 7

DB small ROM Lateral Raise
15 x 10, 30 x 10, 60 x 22

Rear Delt Destroyer Set
60 x 30, 35 x 10, 10 x 30 (lots of 10 count holds, then loose reps)

A1
45 Plate Front Raise
45 x 35
45 x 30
45 x 20 x 3 sets

A2
Face Pull Different Angles Starting with Highest setting on cable machine down to below //
120 x 10 x 10 sets

B1
Dead Stop DB Tricep Ext
40 x 10 x 4 sets

B2
Seated Paused Hammer Curls
15 x 10
20 x 10
25 x 10
30 x 8 lolololololololloollolollol (this is why I added these in!)

C1
Constant Tension DB curl
30 x 10 x 4

C2
Rope Pushdowns
110 x 10 x 4

Alternating Db Curl
30 x alot

K-pipe curls
15 x 10 x 7 sets (good stuff, my forearms got so pumped you could see my veins from google earth)

Paused 3-count Standing Wrist Curls (like CT did in training lab)
15 x 10
20 x 10
25 x 10
30 x 10

Got the inspiration for adding in hammer curls, k-pipes ect from the Ballers in the BIG ARM THREAD. Sometimes T-Nation is awesome.

202

Lower Body

A1
Leg Extension 1-count pause at TKE
100 x 20
130 x 20
160 x 20
170 x 20
190 x 20
210 x 20 (real hard)

A2
Dynamic Conv DL
135 x 5
185 x 5
235 x 5
285 x 5
345 x 4

B1
Prowler Crouched Pull
100 yards x 4

B2
Prowler High Handle Push
100 yards x 4

Quick work. Good stuff.

203

Sunday
Upper body Deloadish

A1
BB Incline
bar x 15
95 x 15
135 x 15
155 x 15 x 2

A2
Seated Vertical Cable Fly/Press
60 x 12
70 x 12 x 4

B1
Kayak Row
70 x 15 x 3

B2
DB Row
100 x 16
100 x 10 x 2

B3
Chest Supported DB Row
60 x 12 x 3

C1
Bike HIIT Sprint
Max Res. 20 seconds, Light Res. 10 seconds x 6 rounds

204

<3

205

Just skimming here but damn you’ve lost a lot of weight since starting this log! Are you on no carbs all the time now or a few high days per week or 1-hour cheat per week? I’ve seen shelby do all of these as well as a few other things.

206

[quote]pumped340 wrote:
Just skimming here but damn you’ve lost a lot of weight since starting this log! Are you on no carbs all the time now or a few high days per week or 1-hour cheat per week? I’ve seen shelby do all of these as well as a few other things. [/quote]

no carbs with 1-hour cheat per week as of teh last 3 weeks

207

[quote]deat wrote:

[quote]pumped340 wrote:
Just skimming here but damn you’ve lost a lot of weight since starting this log! Are you on no carbs all the time now or a few high days per week or 1-hour cheat per week? I’ve seen shelby do all of these as well as a few other things. [/quote]

no carbs with 1-hour cheat per week as of teh last 3 weeks[/quote]

That’s pretty rough, I assume you guys started with considerably higher carbs and ended up coming to this point over time? I’ve heard a lot of guys trained by shelby say they lost muscle dieting with him with such low carbs and high cardio but it looks like you’ve kept your muscle/strength.

208

[quote]pumped340 wrote:

[quote]deat wrote:

[quote]pumped340 wrote:
Just skimming here but damn you’ve lost a lot of weight since starting this log! Are you on no carbs all the time now or a few high days per week or 1-hour cheat per week? I’ve seen shelby do all of these as well as a few other things. [/quote]

no carbs with 1-hour cheat per week as of teh last 3 weeks[/quote]

That’s pretty rough, I assume you guys started with considerably higher carbs and ended up coming to this point over time? I’ve heard a lot of guys trained by shelby say they lost muscle dieting with him with such low carbs and high cardio but it looks like you’ve kept your muscle/strength. [/quote]

Thanks man. I dunno about anyone else, but I can’t say enough good things about Shelby and his diet.

209

Lower Bodeeeee

A1
Vertical Jumps w/ DBs
20 x 2 x a lot

A2
BB Back Squat High bar
45 x 20
95 x 20
135 x 10
155 x 10
185 x 5
205 x 3
225 x 3
245 x 3
275 x 3
295 x 3
315 x 3 x 3 sets

B1
TUT Bottom half back squats
225 x 20
225 x 13

C1
Seated Leg Curl
140 x 10 x 3 sets
140 x 6

C2
Keystone DB DL
100 x 10 x 4 sets

Rest periods were very minimal (non existant on C1 and C2). Fun workout. Gonna hit legz next on sunday and smoke quads.

210
211

Are you writing your own programming now? Awesome music at your gym dan lol

212

[quote]xdsho wrote:
Are you writing your own programming now? Awesome music at your gym dan lol[/quote]

I am doing my own stuff.

Listening to Katy Perry and Lady Gaga have been proven to increase maximal force production by 48.5%…lolz

213

Is Shelby still your God?

214

Shelby is my diet guru.

215

Arms (and a lil shoulder stuff)

Close Grip Bench Press (Pointers on Smooth, not all the way to chest, pause at bottom, flex tris hard throughout movement)
45 x 20
135 x 10
185 x 5
225 x 5
275 x 10ish (lost count, went close to concentric failure)

Seated DB Hammer Curl (1-1-4)
15 x 10 (w/ fat gripz)
30 x 10 (w/ fat gripz)
40 x 10
50 x 10 (had to switch to alternating to keep form real strict)
40 x 10

Lying EZ Curl French Press
75 x 10
95 x 10
115 x 10
135 x 6 (failure)

A1
Incline Bench (face down) DB Curls (1-1-3)
30 x 12 x 3 sets

A2
Diamond Pushups
BW x 30
BW x 25
BW x 20

B1
1-1/2 Reps Rope Pushdowns
70 x 10 x 6 sets

B2
K-pipe DB curls 1-arm at a time
25 x 10 x 6 sets

C1
45 plate front raise x 30, x 20, x 20

C2
Cable Face Pulls 100 x 15 x 3 sets (different angles)

C3
Rope Hammer Curls
100 x 14 x 3 sets

D1
Med Ball front raises x 100 reps various weights x 1 set

D2
Med Ball presses x 100 reps various weights

D3
Rope Hammer Curls
100 x 14

Pump city, worked out at a different location of the chain I belong to…dang this gym is 2 times bigger and has wayyyyyy better machines (nautilus vs precor garbage)…

216

Lower Body
BB Back Squats
bar x 20 x 2
135 x 10 x 2
185 x 5
225 x 5
245 x 5
285 x 5
295 x 5
225 x 12
135 x 30

A1
Leg Ext
110 x 30
130 x 25
160 x 20
180 x 15

A2
Sumo DL
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5
335 x 5

B1
Drop Set Banded Leg Press Average Light Doubled
4pps x 20, 3pps x 15, 2pps x 12

C1
Calf Raise on Leg Press
4pps x 20
4pps x 12
4pps x 10
4pps x 12

C2
Goblet Squat Bottom Half Constant Tension
55 x 20 x 4 sets

217

Upper Body

Seated Shoulder Press (near vertical seat)
bar x 20
135 x 10
155 x 10
185 x 6

Low Incline DB Press (w/ pause and stretch on bottom, squeeze pecs on top)
55 x 20
65 x 20
55 x 20

Tri-set Cable Flys
50 x 12 (low close to body fly, two steps forward fly, press)
50 x 10
50 x 8

A1
Press Machine Drop Set
190 x 10, 160 x 10, 120 x 10, 80 x 20
170 x 10, 140 x 10, 110 x 10, 80 x 22

A2
Shoulder Dislocates
band x 25 x 3

A3
Smith Slight Decline
1pps x 25 x 3 sets

B1
Kayak Rows
100 x 14 x 4
100 x 6

B2
Chest Supported DB Rows (2-count pause on top)
65 x 15 x 5

C1
Rope Straight Arm Pulldown
80 x 7 x 5 sets

D1
DB Snatch
15 x 2
20 x 2
25 x 2
30 x 2
35 x 2
40 x 2
15 x 2
20 x 2
25 x 2
30 x 2

D2
DB Shrug (2-count on top)
100 x 10
95 x 10
90 x 10
85 x 10
80 x 10
75 x 10
70 x 10
65 x 10
60 x 10

Avenger Row Drop Set (2-count pause on top)
225 x 11, 180 x 7, 135 x 10

HS ISO Wide Pulldown (10-count holds, squeezing lats)
3pps x 6

218

Lower Body
Givin’ my low back and knees a little break in terms of loading magnitude, but keeping the volume real high to build up some redic work capacity!

A1
Nautilus Leg Press (4-count negative, no lockout)
200 x 20
250 x 20
300 x 20
350 x 20
375 x 20

A2
Conv DL
135 x 5
225 x 5
275 x 5
315 x 5

A3
RDL/SDL DB
90 x 10 x 4 sets

B1
BB Back Squat
225 x 5
245 x 5
265 x 5
275 x 5

B2
RDL/SDL
90 x 10 x 4

No rest between C1 and C2

C1
BB Back Squat
135 x 5/6/7/8/9/10/11

C2
Single Leg BW SDL
BW x 5/6/7/8/9/10/11

No rest between D1 and D2
D1
Goblet Lunge
55 x 12 x 5 sets
65 x 12 x 5 sets
75 x 12 x 5 sets

D2
Jump Rope
60 jumps x 15 sets

Felt like I could do more…lololol

219

Arms

A1
Close-Grip Barbell Bench Press:
135 lb x 10 reps
185 lb x 10 reps
225 lb x 10 reps
235 lb x 10 reps
245 lb x 10 reps
255 lb x 10 reps
235 lb x 10 reps

A2
Hammer Dumbbell Curl:
15 lb x 10 reps
25 lb x 10 reps
35 lb x 10 reps
40 lb x 10 reps
50 lb x 10 reps
40 lb x 10 reps
35 lb x 10 reps

B1
Seated Dumbbell Palms-Down Wrist Curl:
20 lb x 20 reps
25 lb x 12 reps
25 lb x 10 reps
20 lb x 14 reps

B2
Tricep Dumbbell Kickback:
20 lb x 20 reps
25 lb x 12 reps
30 lb x 12 reps
20 lb x 18 reps

C1
Barbell Curl:
75 lb x 10 reps
75 lb x 10 reps
75 lb x 10 reps
75 lb x 10 reps

C2
Lying Dumbbell Tricep Extension:
30 lb x 20 reps
30 lb x 15 reps
30 lb x 12 reps
30 lb x 8 reps

D1
Dumbbell Bicep Curl:
20 x 100 reps
20 x 50 reps

D2
Triceps Pushdown:
Band x 100 reps
Band x 50 reps

Good Workout. Arms were pumped.

220

Lower Body- Getting 150 grams of carbs plus about 100 peri-workout!!!

Barbell Squat:
45 lb x 20 reps
135 lb x 12 reps
185 lb x 10 reps
225 lb x 6 reps
245 lb x 6 reps
275 lb x 6 reps
295 lb x 3 reps
275 lb x 6 reps
225 lb x 10 reps
225 lb x 10 reps
135 lb x 20 reps

295 set mid back was crampin’ weird stuff prolly due to my interesting diet as of the last few days, calves cramped on leg press w/ bands sets 9 thru 11 were super setted with leg extensions

Leg Extensions:
140 lb x 20 reps
160 lb x 20 reps
160 lb x 20 reps
1 sec paused at tke, 4 count negative, pump city, it actually limited my ability to bump in weight

Sumo Deadlift:
135 lb x 10 reps
185 lb x 5 reps
225 lb x 5 reps
275 lb x 5 reps
315 lb x 5 reps
just to get some extra volume in and keep working on back strength and technique

Leg Press:
3pps x 10 reps
4pps x 10 reps
5pps x 10 reps
5pps x 10 reps
leg press with doubled average band, light band and monster mini short

Giant Set No Rest!!!
A1
Calf Press On The Leg Press Machine:
500 lb x 20 reps
500 lb x 20 reps
400 lb x 20 reps
400 lb x 20 reps
300 lb x 20 reps
300 lb x 20 reps

A2
Dumbbell Lunges:
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps

A3
Jump Rope:
0:01:00
0:01:00
0:01:00
0:01:00
0:01:00
0:01:00

A4
Goblet Squat (dumbbell):
100 lb x 12 reps
100 lb x 12 reps
75 lb x 12 reps
75 lb x 12 reps
55 lb x 20 reps
55 lb x 18 reps
mid back cramp, not as bad a squatting but def. there

Nice workout. Whatup carbs?