Deat's Log

Training Training Logs
101

Upper BOdy
Low Carb
Log press on incline bench messing round (small diameter log not sure #'s weighs 70lbs) .5pps x 10, 1pps x 10, 1.5pps x 10 felt weird went to next exercise
Close Grip Fat Bar Bench 30lbs of chains 45 x 10 135 x 10, 225 x 8, 245 x 8
HS Inlcine 2pps x alot of reps, 1.5pps x alot of reps John Meadows Style
Crucifix HOld 15lb x 50 seconds
45 plate raise x 30 x 25 x 20
Rear delt stuff messing aroudn with different form (didn’t find anything I liked)
Shrug BB 225 x 10, 275 x 10 (due to shortish arms the bb rubs my crotch while doing these kinda puts a damper on the mood LOL)
HS Shrugs Neutral Grip 4pps x 10, 3.5pps x 10, 3pps x 10, 2.5pps x 10 x 10 x 8
Bicep Curl Machine Overhead very nice stack x 45 second hold in contracted position
DB Concentration curl 25 x 20ish x 20ish
Avenger Row 180 x 12 x 7 x 4

Forearm/grip circuit
Fat Gripz DB Walks 75lb x 100 feet, wrist rolls 20lbs x 6

spent

102

Low Carb
Legs
45 non-panting fasted cardio

Leg Extension: 100 x 20, 130 x 20 x 25 x 30
Leg Press Doubled Up Orange Bands and Red Minis: 3pps x 12, 4pps x 10, 5pps x 10 x 10, 4pps x 10, 3pps x 10
Leg Curl: 100 total reps
Then helped move 3 tons of boulders

Later
Wanted to get some more variety while giving my joints a break
Body weight super set 3 rounds
Step Ups x 12 → Iso-hold split squat x 60 seconds → 1 leg RDL x 12 → DB Hybrid RDL/SLD/KeystoneDL x 12

103

Low Day

45 min fasted non panting indoor cardio

Upper Body
DB 10 degree incline 20 x 20, 45 x 15, 60 x 15 (just to feel the pecs working)
Smith 10 degree incline 1.5pps x 10, 2pps x 10, 2.25pps x 10, 2.5pps x 7 (keeping reps controlled on negative a focus on contraction on positive)
Cable Fly 60 x 10 x 6, 50 x 12 x 6 x 6
Chest Press Machine John Meadows Style semi-neutral grip rop set with pauses in bottom position 200 x 10, 170 x 11, 140 x 10ish, 100 x 20ish, 70 x 20ish
Broomstick stretches

7 sets of 5 or 6 reps wide grip pullups in between all the pressing

DB row controlled negative 100 x 10 x 10 x 10
John Meadows Row 100lbs (4 x 25s) x 16 (had trouble setting this up well awkward
Conventional DL: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 5 (finall getting my form down on these all reps were fast, double overhand grip (gotta keep my biceps pretty)

Moved only 1000 lbs of rocks today, my ~55 year old Dad moved the other 2 tons by himself…lol

104

Low Carb

45 min non-panting fasted cardio

5PM
Upper Body
Chest Warmup (pushups, fly machine, band presses John Meadows style)
Dynamic-ish Bench with short-monster minis 135 x 10, 185 x 5, 225 x 5
Bench with 60 lbs of chain 275 x 5
Nautilus Xplod Incline Press Machine Stack 10 x 6 x 3 x 2 (10 second negatives each rep)
HS Incline Press 1.5pps x alot x not as many x not very many (focusing on the bottom half of the movement) into pushups x 15 x 10
Monster mini pushdowns 100 total reps (in prolly 5 sets)
Narrower Grip Pushups x 20

HS Pulldown (10 count hold in contracted position) 4pps x 6, 3pps x 6 x 4
HS low row 2pps x 10 x 10 x 10 (strapped up pulling through the pinky retracted shoulders one arm at a time)
Pullups BW x 6 30 second negative 20 second negative
HS shrug machine 4pps x 10, 3.5pps x 10, 3pps x 10, 2.5pps x 10 x 10 x 8
Bicep Curl Machine Overhead 60 second hold in contracted position → db concentration curl 25 x 12ish -->60 seconds of negatives chinups

Shoulder circuit two times through
Incline Press 155 x 20 → 45lb Plate raise x 20 → Battle Ropes x 20

Good workout feeling

105

Low Carb day (45 grams of carbs)

Lower Body
HS Iso leg curl 40 x 16 x 6 x 4 x 4 (RP)
HS iso leg ext 45 x 20ish, 35 x 16 x 15 x 8 (RP)
Isometric Split Squat 115 x 40 sec each leg x 4 sets
Super high Step Ups (focus on lifting with the elevated foot and minimizing involvement of other leg) x 15 each leg x 4 sets (1st time rockin’ these, jury is still out I definately like them more than weighted regular step ups which make my knees feel the way that William Dafoe looks)
Avenger leg press 525 x 10 (-5 reps of PR or some ish, strength definately was on vacation today LOL) 435 x 10 (drop right into)
Sled/prowley reverse drags with 3 plates on rubber floor x 10 sets down and back interspersed in the workout during rest periods
HS Straight leg calf raise super drop set 5pps x 15 4.5pps x 10 4pps x 10 3.5pps x 20 3pps x 20, break and then 4pps x 30 x 10
HS Lunge/Split squat 1pps x 10 each leg x 2 sets constant tension slow reps

Good workout despite the lowish carb sitch.

106

Looking strong in here Deat. Mighty impressive, brother.

107

[quote]wiggles wrote:
Looking strong in here Deat. Mighty impressive, brother.[/quote]

Thanks Wiggles. I appreciate the kind words.

108

Low Carb day (45 grams of carbz)

40 min fasted morning non-panting cardio

ate two meals and 2.5 hours later
Upper body training
Close grip bench 60 lbs of chain: bar x 15, 135 x 10, 185 x 5, 275 x 4
Seated Unsupported BB Military: 135 x 10 x 10 x 10 (didn’t go up in weight cuz shoulders felt kinda crappy)
Laying deadstop DB Tricep Extensions: 50 x 10 x 6, 40 x 10 x 8
Pushups 50 reps
Shoulder Box 10lbs x 15 x 15 x 15

Pullups BW x 9 (strength was missing today)
Lat/Rhom Circuit
HS Chest supported Hor. Row: 2.5pps x 10 x 10 x 10
Inverted Row: BW x AMAP x 3 rounds

Ab/Low back circuit
PUPP x 120 seconds x 60 seconds x 60 seconds
15lb med ball overhead slams x 10 x 10 x 10

Felt pretty good despite working out in the morning with only 2 meals in my and having gone low carb from the last 6 days. The weather is wonderful outside, definately gonna get some vitamin-sun today.

109

Had a good cheat meal yesterday
4 dark chocolate brownies
half a box of double stuff oreos
2 scoops byers chocolate ice cream
2 pop tarts
1 small bag of salt and vinegar kettle chips
1 cup of blueberries

Today
Low Carb
Weird schedule today so I had to train early
Lower Body
Leg Extension 130 x 33 x 22 x 12 x 10 x 10 x 13 (100 total reps in as few of sets as possible, 30 sec or less rest)
Leg Press- warm up ramp forget weights - Drop set Doubled Elite Grey Band and Orange Band 5pps x 15, 4pps x 7, 3pps x 10 (I forget the weight and reps this is approximate)
Lunges BW x 15 yards, 80 lbs x 15 yards, 120 x 15 yards, 160 x 15 yards, 200 x 15 yards (harddd)
Dead stop (bottom up) front squat: bar x 10, 135 x 3, 185 x 2, 235 x 2, 255 x 2, 275 x 1, 295 x 0, 300 x 0 (lol), 275 x 1
RDL/SDL/Keystone Hyrbid (I just try to feel it in my hammies and not in my low back) DBs 40s x 10 50s x 10, 60s x 10, 80s x 10, 100 x 10
Calf raises on leg press 3pps x 100 total reps got it in 3 sets wooooo

Honestly can’t even remember the last time I did front squats (and never seriously). I like them, it’s fun to ramp up a multi joint movement, felt ok on my shoulders even though I’m pretty low BF for me. 3pps pre-exhausted will be coming up shortly. It would be tight to do 4pps fresh…

110

Low Carb Upper body
Wanted to try to keep performance high on everything no grinding

Standing Military Press
bar x 15
95 x 5
135 x 5
185 x 3

Seated BB Military to top of head
225 x 3
245 x 3
265 x 2
275 x 0

Flat BB Bench
275 x 3
295 x 3
315 x 2 (could have done 3 but it woulda been slow)
225 x 16

Smith Low Incline
2pps x 16 x 10 x 8 (bottom half reps)

Pushups (slow negative 5-10 seconds explode up, stop when positive isn’t fast)
BW x 15
BW x 10
BW x 10

Strechters on chest press machine
Drop set 180 x 20 150 x 12 120 x 10 80 x 16
Band “Broomstick” dislocates
Drop set 2 160 x 20 120 x 15 90 x 10 50 x 30

Lat/Rhoms Supersets (very little rest in between)

Straight Arm Pulldown
90 x 15
60 x 10 x 5 x 5 x 5

DB Row (pause at peak contraction, control negative)
100 x 12 x 10 x 8 x 5 x 5

Good workout. Definately could have done more. Wanted to keep performance high.
40 min. of post workout walking outside in 100 degree heat LOL

111

Low Carb
45 min of fasted morning non-panting cardio

Upper Body Isolation Training
Warmup Superset
Cable Curl
80 x 20 x 20
Tricep Rope Pressdowns
60 x 20 x 20

Very little (<60 seconds rest after going from A1-A2)
A1
Laying DB Dead Stop Tricep Extension
40 x 10
50 x 10
40 x 10
40 x 9
40 x 8

A2
Alternating DB Curl 5 second negative
40 x 10
50 x 10
50 x 10
50 x 10
50 x 10 (last 3 reps were very loose form on positive, controlled on negative)

Very little rest (<10 seconds) Keeping reps controlled and stopping when reps slow significantly

B1
Diamond Pushups
BW x 25
BW x 15
BW x 10

B2
BB curl
95 x 20
95 x 15
95 x 10

Pump Set
C1
Seated Incline DB Curls
30 x 15
30 x 10

Standing Single Arm Concentration Curl
25 x 18
25 x 15

C2
Rope Cable Tricep Pushdowns
120 x 15
100 x 10
80 x 15
80 x 15

D1 Plate Raise (60 sec rest in between sets)
45 x 28
45 x 22
45 x 22

E1 Med Ball Front Raise Ladder into Med Ball Press
Random Med Balls (20lbs - 7 lbs) front raise 20 reps x 7 balls, press 20 reps x 70 balls

Crazy pump at this point.

F1
Face Pull Cable
100 x 20
120 x 20
130 x 20

F2
Miniband external rotation
band x 10
band x 10
band x 10

F3
Miniband band pull aparts
band x 12
band x 12
band x 12

Good workout. Everything is starting to look better every week. I’m glad I think I’m past that crappy fatloss phase where you look worse every week for a certain period LOL.

112

4424×1984 1.84 MB

Comparison Shots from Jan to a couple weeks ago

113

3888×1876 1.6 MB

back comparison shots from Jan. to a couple weeks ago

114

Way to go bud. Kickass progress.

115

Very impressive progress deat! Great job.

116

[quote]
DoveofWar08 wrote:
Way to go bud. Kickass progress.

kakno wrote:
Very impressive progress deat! Great job.[/quote]

Thanks guys. Full steam ahead!

117

You look awesome man. How much longer left in the diet?

118

Very impressive. Waist is really looking tight. I am kind of jealous.

119

[quote]
bugeishaAD wrote:
You look awesome man. How much longer left in the diet?

ajweins wrote:
Very impressive. Waist is really looking tight. I am kind of jealous.[/quote]

Thanks Bug!
Fatloss diet will continue until Shelby says it’s time to start an intelligent muscle gaining phase. I dunno how long though.

Thanks for the kind words AJ.

120

Low Carb

45 min of fasted morning cardio on the incline treadmill (watching Bill Cosby for 15min and Stargate for 30min, both of which have been tied to 34.53% increases in HGH and IGF-1)

Trainin’ Lower Body (Keeping everything fast and away from failure)

Regular Stance DL
135 x 10
225 x 5
275 x 3

HS ISO Leg Curl Drop Set
45 x 16, 35 x 10, 25 x 13

Regular Stance DL
295 x 3

Avenger Leg Press
525 x 10

Regular Stance DL
315 x 3

Extra High Step Ups (Chad Waterberries Stylez) 30 seconds rest after each set
BW x 10 x 10 x 10

Regular Stance DL
335 x 3

HS Abductor Machine Drop Set
180 x 10, 135 x 8

Regular Stance DL
355 x 3

HS Lunge Machine
2pps x 8 each leg

Timed 60 Seconds Rest Regular Stance DLs
315 x 3
315 x 3
315 x 3
315 x 3

HS Straight Leg Calf Raise Drop Set
5pps x 16, 4pps x 13, 3pps x 20 x 20 x 20

Nice workout, trying to organize my workouts into 2 upper and 2 lower days per week (i.e. Monday Lower more Quad Dominant, Tues Upper Pressing and Pulling, Thursday Isolation (arms, shoulders), Friday Posterior Chain Dominant).

Also starting to try to increase volume and frequency of regular stance DLs, paying close attention to form and how my low back handles them (from 2002 old school football/construction overuse injury). BW was 226 right before my workout.