Deat's Log

Training Training Logs
261

Lower Body

Dynamic warmup
Leg Press 350 x 5, 450 x 5

Rack pulls from just below kneecap
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
425 x 5
445 x 5
405 x 5

Speed DLs against short monster minis (not doubled up)
245 x 3
295 x 3
295 x 3
345 x 1 (way too slow)
295 x 3

HS ISO leg ext
25 x 20
50 x 18 into lunges x 40 steps w/ 40lb dbs into superhigh step ups x 8 reps each leg into 25 x 20 reps leg ext

Horizontal Calf Raises
5pps x 20
4pps x 23 into 60 ankle jumps
4pps x 15 into 60 ankle jumps

Good workout. Trying to get my form figured out on these rack pulls and speed DLs. I videoed some sets and it looks like I’m rounding a little bit more than I would like and I’m stiff legging it (this could be the angle though).

My leverages are really good for bench pressing, sprinting and jumping…just not DLing.

262

Powerlifting stuff? I see you’ve finally come to the dark side

263

[quote]xdsho wrote:
Powerlifting stuff? I see you’ve finally come to the dark side[/quote]

Can I join ur club?

264

Upper Power

Warmup

Bench
45 x 10 x 2 sets
140 x 5
190 x 5
235 x 5
Add revere average bands which provide no assistance the last 2-3" of bench stroke
295 x 1
325 x 1
375 x 1
415 x 2
375 x 6

Rack Press
145 x 11, 5, 4

Tricep Pushdowns Mini Band in each hand x 100 reps in as few sets as possible

Pullups
BW x 11 (wide), 6 (narrow neutral), 3 (wide)

Hammer Curl Controlled
15 x 10
30 x 10
40 x 10
50 x 25 reps each arm alternating looser form

K-pipe curls w/ fat gripz concentration db curl 3 rounds
15 x 10 , 20 x 8

Good workout.

265

Lower Body

Rushed.

Squat
45 x 10
135 x 5
185 x 5
225 x 5
285 x 3

335 x 10 (last time 335x 7)
285 x 20 (last time 275 x 20)

Gassed after the widow.

266

Upper Body
Warmup

Nautilus Chest Press
240 x 18 x 5 x 4

Close Grip Incline Press w/ Fat Gripz
185 x 12 x 6 x 4

Lateral Raise/Front Raise/Large ROM Circle Raise Lateral Raise
30 x 15 x 15 into 12.5 x 10
25 x 15 x 15 into 10 x 5

Close Grip Pulldowns
170 x 10 x 4 x 3 (way down in weight?)

Horizontal Chest Supported Nautlius Row
180 x 12 x 5 x 3

Curls EZ Bar (5-count negative)
75 x 5, 95 x 5, 115 x 5

Incline Curls
20 x 8 8 8

Good workout PRs on first two exercises, and the pulling was crappy. I haven’t been hitting up any peri-workout supps besides some stims.

267

Lower Body

Rack Pull just below knee cap
135 x 10
225 x 10
275 x 5
315 x 5
365 x 5
415 x 5
440 x 1

Speed Pulls
315 x 2 x 3 sets

45 deg back extensions
BW x 10
BW mini band x 10
BW 2 mini bands x 10

Leg Ext
100 x 20
130 x 20
160 x 50
205 x 17

Bike on max resistance x 5 minutes

Calf Raises
40lb x 40, 20, 20, 10, 10

Good workout, low back pump was redic during speed deads IDK? Next week I will deload rackpulls and speed dls.

268
269

1433×1761 587 KB

239.8 lbs morning weight

270

Upper Body

Warmups (Joe Defranco Handcuffs, band pull apparts)

Bench
45 x 10 x 2 sets
135 x 10
add reverse light bands
235 x 5
285 x 2
325 x 2
375 x 2
415 x 1 (lonnnnnng grinder rep)

Close Grip to manpon
325 x 9

Reverse Band Average Wide Grip Bench 60 seconds between sets
325 x 10, 8, 5

Pullups <30 seconds between sets
Wide x 11
Neutral x 6
Chins x 5
Wide x 3

A1
Chest Supported DB Rows (paused 2-count on top)
50 x 15 x 3 sets

A2
Face Pulls with monster mini x 12 x 3 sets

A3
Ext. rotation with minis x 10 x 3 sets

A4
Pull aparts with minis x 10 x 3 sets

Workout was average. I think it’s time for a deload next week.

271

Switching things up…

Had great results with higher volume once a week 4-way split (Chest Biceps, Legs, Shoulders Triceps, Back) going back to it.

Chest Biceps

Warmup

Bench (Switched my bench form up (wider by about 4" on each side))
45 x 10, 140 x 6, 180 x 6
240 x 6, 270 x 6, 300 x 6, 330 x 4 (going for 6 but rep 4 was suppppppper slow)
265 x 11

Incline Bench (4-1-fast)
155 x 10 x 3 sets (last set was very hard)

EZ Bar Cheat Curls (5-1-fast)
75 x 5, 95 x 5, 115 x 5, 135 x 5 x (3 sets)

Incline DB Curls
30 x 10, 25 x 10, 20 x 15, 10, 8

Side Bends w/ DB
50 x 16 x (3 sets)

Good workout. I’m looking forward to the new program.

272

Damn strong benching!

273

Just trying to keep up with evan, you, the BOI, ect.

274

Legs

Warmup

Leg Ext Drop Set No Rest
160 x 40, 130 x 20, 110 x 30, 90 x 10

Bulgarian Split Squat Isometrics
95 x 45 seconds each leg x 3 sets

Leg Press Doubled average bands doubled light band monster mini shorts
3pps x 12 x 4 sets (last set was tough)

BB Back Squat
135 x 5, 185 x 5, 225 x 5, 275 x 5, 325 x 5 (last rep was pretty slow)

Seated Leg curl
140 x 30, 150 x 20, 160 x 15, 180 x 10, 160 x 10, 130 x 10

BW Lunges x 100 reps

DB Calf Raises on Plate
75 x 30 x 3 sets

Good workout. Legs were pompt ahhpt

275

Shoulder and triceps

seated military
bar x 20, 95 x 20, 135 x 6
160 x 6, 180 x 6, 200 x 6

DB Lateral raise into DB Front Raise
30 x 20 x 20
25 x 20 x 20

Plate Front Raises
45lb x 30 reps x 3 sets

Fat Gripz Close Grip Bench Press to Manpon (3-1-fast)
225 x 10 x 3 sets (last set was tough to get all reps, ~45 seconds between sets)

Double Minibands Pushdowns Seated (I like seated, breathing is way easier and contractions in tris are focused) x 100 reps in 4 sets

DB Kick Backs (paused 2-count on top)
15 x 8 x 3 sets
10 x 15 x 2 sets

Good workout tri’s are smoked.

276

Back workout yesterday
Highlights
Db rows 100 x 20 x 3 sets
Tons of sets of other stuff

Chest and Biceps
Bench
45 x 10
135 x 10
185 x 5
225 x 6
240 x 6
270 x 6
300 x 6
335 x 6 (hard)
265 x 15
265 x 9

Incline BB Bench (4-1-fast)
160 x 10 x 3 sets

EZ bar cheat curl (5-0-Fast)
75 x 5
95 x 5
115 x 5
135 x 5 x 4 sets

Incline db curls
25 x 10 x 4 sets

Mini band curls x 100 reps in two sets

Errybody wanna be a bodybuilder, no body wanna lift no heavy ass weights

277

Your bench is straight monster status dude. UGH why you gotta be so strong? I’m slated to rep out 315 tomorrow and I’ll be lucky to squeeze out 6 or 7 reps.

278

[quote]bugeishaAD wrote:
Your bench is straight monster status dude. UGH why you gotta be so strong? I’m slated to rep out 315 tomorrow and I’ll be lucky to squeeze out 6 or 7 reps. [/quote]

I’m just trying to keep up with you and ebomb. I bet you’ll hit 9+!!!

279

Lower Body

Leg Ext Drop Set 150 reps total
140 x 45, 110 x 40, 90 x 65

Split Squat Isometric Holds
105 x 45 seconds x 3 sets

Leg Press average bands light bands
4pps x 12 x 3 sets

BB Back Squats
135 x 5, 185 x 5, 225 x 5, 275 x 5, 335 x 5

Lunges
50 x 12 x 3 sets

A1
Toe Press on Leg Press
5pps x 30
4pps x 30
3pps x 30

A2
Standing DB Raise on Plate
50 x 20 x 3 sets

no rest between super sets.

Good workout was dragging a little bit, it’s all good though.

280

Thought about you during my top set on bench today. Coming for you, big guy. :slight_smile: