Deat's Log

Training Training Logs
521

Nutrition (C/P/F grams)

1 Breakfast- 45/40/30
Usually 3 pieces of 20 grain toast, natty PB and peptopro, multivit, 4 grams fishoil

2 Lunch 45/60/20
Usually 60 grams of protein from chicken or beef, carbs from fruit lately, vco or avocado

3 Preworkout (only on workout days) 30/40/0 back days get the most carbs
Usually peptopro+some sugary drink w/ caffeine (coffee+gatorade or energy drink)

4 Dinner 45/60/20
Similar to lunch

5 Snack 45-250/40/30
Carbs for snack varies based workout intensity and current weight.

522

W7D3
Light Bench (64%)
270 x 5 x 3 sets

Shoulder Circuit (crunched for time and slowly removing accessory movements) x 4 rounds
Band face pulls x 10
Front Raise 25 x 10
Seated Barbel Overhead Press 45 x 10 ( just to get the shoulder movement and mobility from overhead)

523

W7D4
Squat

Started squatting again to see how my back does. Felt ok.

Warmup
Fire Hydrant x 30 each leg
Leg Ext 70 x 10, 90 x 10, 110 x 10

Chris Duffin BW Band core activation squat dealio BW x 3 x 4 sets in between warmup sets

Med Bar Squat
225 x 10 x 3 sets

Leg Press Ramp Set
3pps/5pps/7pps x 10
Leg Press Descending Set
7pps/5pps/3pps 20 reps/20 reps/40 reps

DB Lunge
45 x 15 yards x 3 sets

524

W8D1
Bench Heavy (85%)
360 x 4 x 2 sets

assistance
vacuum house and mow lawn

525

W8D2
Deadlift

Rack Pull 2" below knee
45 x 20
135 x 5
185 x 5
225 x 5
275 x 5 x 3 sets

Snatch Grip DL
185 x 5 x 3 sets

Pullups
BW x 10 x 4 sets

BB Rows
light x 10 x 4 sets

BB curls
115 x 9 x 4 sets

DB Curls
45 x 10 x 4 sets

526

w8D3
bench
295 x 4 x 2 sets

w8D4
Legs
Squats
245 x 10 x 2 sets

Leg Press
3/5/7/6/5/4/3 x 20 reps

lunges
45 x 10 yards x 2 sets

leg curl
leg ext

w9D1
Bench
380 x 3 x 2 sets

527

W9D2

Back Deload

extensive warmup
Pulldown
60 x 10 x 4 sets

Chest Supported DB Rows
40 x 10 x 3 sets

DB Curls
35 x 10 x 3 sets

528

W9D3
Deload
Bench
225 x 3 x 2 sets

W9D4
Squat
185 x 5 x 3 sets
DB Lunge
40 x 12 x 2 sets

Lats are tighhhhhht, stretching them was painful today. Glute/IT band stretch was super tight and felt burn all the way into low back and lats. Good to be stretching this
Weight is staying up.

529

Bench Test

45 x 30
135 x 5
185 x 3
225 x 3
295 x 1
340 x 1
380 x 1
425 x 1 (PR)

notes: grinder, even worse due to unracking close to pins and hitting left pin on the way up

530

W1D1 High Volume
Chest
Bench without arch (due to back discomfort)
225 x 10 x 5 sets

Cable Fly
25 x 10 x 5 sets

DB Bench
75 x 10 x 5 sets

531

W1D2 Back

Pullups
BW x 10/10/10/7/6

DB Rows
75 x 20 x 5 sets

DB Pullovers
85 x 10 x 5 sets

DL
135 x 10
185 x 2
225 x 1 (back/si still off)

532

W1D3 Shoulders, Triceps, Biceps

Standing Military
135 x 10 x 5 sets

Preacher EZ bar curls narrow grip
65 x 10 x 5 sets

DB Tricep Extensions
45 x 10 x 5 sets

STanding DB Curls Palms up
45 x 10 x 5 sets

Rope Tricep Pushdowns
65 x 10 x 5 sets

W1D4
Legs
Leg Ext drop set
110 x 50, 90 x 25, 70 x 25

Squat Med Stance Med bar
225 x 10 x 5 sets

Leg Press Pyramid Set
2/3/4/5/6/5/4/3/2pps x 10 reps

Standing DB Calf raise
90 x 30 x 4 sets

W2D1
Chest
Bench
275 x 8 x 5 sets

Cable Fly
25 x 10 x 5 sets

DB Flat Bench
75 x 10 x 5 sets

(crunched for time and super setted fly annd db bench lost a few reps at the end no biggie)

533

W2D3
Pulls
Pullups
BW x 11 x 5 sets

DB Rows
90 x 20 x 5 sets

DB Pullover
90 x 10 x 5 sets

Straight Arm Pulldown
65 x 10 x 5 sets

W2D4 Shoulder and Arms
Standing Military
165 x 8 x 5 sets

A1
EZ Curl Preacher 65 x 10 x 5 sets
B1
DB Lying Tricep Ext 40 x 10 x 5 sets

A2
DB Curl Palms Up
40 x 10 x 5 sets
B2
Cable Pushdowns
65 x 10 x 5 sets

534

W3D1
Legs

Leg Ext Drop set
110 x 65, 90 x 25, 70 x 25

Squat
275 x 8 x 5 sets

Leg press pyramid set
2/3/4/5/6/5/4/3 x 15 reps

W3D2
Bench

315 x 6
325 x 6
335 x 6

DB Bench
50 x 50

535

brownies (pr)
9x9 pan x 2 sets

spread over 5 days

536

W3D3
Pull

Pullups
BW x 9/11/11/9/9

DB Rows
90 x 20 x 5 sets

DB Pullovers
90 x 10 x 5 sets

Straight Arm Cable Pulldowns
37 x 10 x 2 sets

537

W3D4
Legs

Leg Ext
Drop set 150 reps

Squats
315 x 6 x 4 sets
225 x 30

Leg Press Ramp Set
2pps/3/4/3/2 x 20 reps

538

W4D1
note: intended to deload, but life events will dictate the start and duration of the next deload

Bench
365 x 3 (missed 4 on technique)
355 x 4
355 x 4
355 x 3 (missed 4 on technique)

Cable Flies
25 x 15 x 2 sets
20 x 15 x 3 sets

Pushups
100 reps

539

Did 3 weeks of rest pause stuff since last post.
Currenntly doing 10 days of high volume and then traveling for a week.

Today
BB Back Squat Med Stance
255 x 10 x 10 sets

540

last week

bench 385 x 3, light bench 315 x 3
squat 365 x 3
dl 385 x 3

backed off accessories