Deat's Log

Training Training Logs
141

Low Carb (45 grams)
Upper Body

Lat Circuit 3 cycles not rest inbetween movements, at the end of a cycle get enough rest to catch your breath
Nautilus Pullover
280 x 10
250 x 11
200 x 8

HS ISO Wide Pulldown 10 count holds in contracted position
3pps x 7
3pps x 5
3pps x 4

Med Ball Slams
25lb x 10
30lb x 10
30lb x 15

Rear Delt Destroyer Mountain Dog Style
55 x 40, 30 x 25, 15 x 10 (10 count pause on top of each rep)

Paused close Grip Fatbar Bench Press 60lbs of chain, only coming down until I feel my delts tigthen up
135 x 5
185 x 5
225 x 5
235 x 5

Bicep Tricep Super Sets

A1) EZ Dead Stop Tricep Ext from floor
115 x 7
115 x 7
115 x 5

A2) Barbell Curl 5 second negative
95 x 10
115 x 10
115 x 6

B1) Palms Up DB Curl
30 x 12
30 x 12
30 x 10
25 x 10
25 x 10

B2) Monster Mini Tricep Pushdowns
MM x 20
MM x 20
MM x 20
MM x 15
MM x 12

Medicine Ball Front Raises Continous
30 x 20, 10 x 20, 20 x 20, 15 x 20, 30 x 20 into →
Medicine Ball Overhead Presses
10 x 20, 30 x 20, 15 x 20, 30 x 15

142

Damn dude, Shelby is TORTURING you with all these low carb days

143

[quote]hlss09 wrote:
Damn dude, Shelby is TORTURING you with all these low carb days [/quote]

It’s actually not bad. Workouts are fine and energy just gets a little low towards the end of the week.

144

well you def look awesome. that side chest shot is amazing

145

[quote]hlss09 wrote:
well you def look awesome. that side chest shot is amazing[/quote]

Thanks man. Not there yet, but the journey is the fun part!

146

Low Carb (45 grams)

I forgot in recent posts to mention I’m rocking out 50-min of fasted non-panting cardio each mornin’

Lower Boday

Minimal rest in between exercises, just make sure peformance doesn’t suffer. My GPP is getting pretty good :wink:

HS ISO Leg Ext
30 x 20
40 x 17
30 x 15

Avenger Leg Press Drop Set
525 x 9, 480 x 7, 435 x 7, 390 x 7, 345 x 5

Ultra High Step Ups (Chad Waterberries Stylez)
BW x 10
BW x 10

Conventional Deadlift
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1 (form was good but called it as I haven’t done a conventional bb deadlift, gotta keep getting my low back stronger, it is definately a weak point)
315 x 3

Barbell Back Squat Breathing Squat
135 x 20
225 x 20 (dang this set took some time to complete)

HS Lunge Machine
2pps x 10 x 10

HS Straight Leg Calf Raise
5pps x 20, 4.5pps x 20, 4pps x 20, 3.5pps x 20 x 20 x 20 (each set had more and more cheating and less ROM at the end)

Ab Circuit

A1) HS Crunch Machine
175 x 12 (5 second negatives)

B1) 45 Back Extension
BW x 25
BW x 20

B2) Plank x 120 seconds
PUPPlank x 120 seconds

Good workout energy was high.

147

Cheat Meal Yesterday Last Meal of the Day (which I need to do earlier in the day since I couldn’t go to sleep until 2.5 hours after the meal)

Chiptole Burrito (everything except the guac.)
1/2 of a home-made low-fat chocolate cheesecake
1 bowl of cereal with coconut and dark chocolate chips

This morning
Upper Body Chest Emphasis with some shoulder prehab/rehab stuff

BB Incline
bar x 20
135 x 12
185 x 12
225 x 11

Neutral Grip DB Incline (full stretch, pause on top and bottom of rep)
55 x 20
65 x 20

Pushup
BW x 20
BW x 20

Cable Fly
60 x 15
50 x 15

Machine Partials (bottom 1/3s) Drop Set
180 x 25, 140 x 20, 100 x 30, 70 x 30
160 x 20, 110 x 30, 70 x 40

Wide Grip Pullups (Controlled negatives, full ROM)
BW x 8
BW x 10
BW x 8

DB Row
100 x 12 (planned on doing more but left rear delts were feeling weird and I haven’t takena deload in wayyy to long so I decided to take it easy and go into a little rehab/prehab circuit)

Prehab/Rehab Shoulder Health Circuit

A1
Face down on incline bench DB cleans?
25 x 20
25 x 20
25 x 20

A2
Seated Face Pulls (controlled)
150 x 15
150 x 15
90 x 25

A3
Mini-band external rotation
Band x 12
Band x 12
Band x 12

Felt good not pushing too hard today, I think I’ll prolly take it easier this week as I haven’t had a deload in prolly 6 weeks or so. Shoulders felt good after the circuit.

148

Amazin.

149

Low Carb (30 grams of carbs)

Lower Body

Leg Ext
110 x 20
150 x 20
190 x 20 (felt light??? weird)

Leg Press Average and light elitefts bands doubled
3pps x 10
4pps x 10
5pps x 10
3pps x 20

Front Squat From Pins (hips below knees aka below ||) Singles had 15-30 seconds between reps sometimes less
bar x 10
135 x 5
185 x 5
225 x 1
245 x 1
275 x 1
295 x 1 (slow, so dropped back down)
275 x 1 x 4

Olympic Back Squat (high bar about shoulder width stance feet pointed out 10-15 degrees) New Exercise
135 x 10
185 x 3
225 x 3
245 x 3
265 x 3
275 x 3
295 x 2 (slowing down)
275 x 3
275 x 3

Cicruit (recovery/volume/conditioning)
A1
Vertical Jumps with DBs
10lb x 2
15lb x 2
20lb x 2
30lb x 2 x 2
15lb x 2 x 4

A2
DB Goblet Squat (bottom half reps constant tension)
55 x 12 x 9

Goal this session:

  1. Not push it too hard to failure on anything
  2. Keep getting acclimated to front squats and feel out a more “olympic style” high bar regular stance deep back squat
  3. Keep work capacity high, while strengthing low back/abs and learning/reinforcing some multi-joint movement patters, as I will be training with Synergy93 in the upcoming weeks, who does more performance based training and is a BEAST!!!
150

You guys better video that shit.

Where’s your bodyweight at these days?

151

[quote]bugeishaAD wrote:
You guys better video that shit.

Where’s your bodyweight at these days?[/quote]

It’s gonna get crazy.

220 is my baseline this week.

152

1553×1449 675 KB

Here is a pick on the morning of my 220 weight (the day of my cheat meal)…

153

Awesome dude. Delts look great, waist is lean, upper back looks thick.

Hope you enjoyed your cheat meal!! : )

154

[quote]SkyNett wrote:
Awesome dude. Delts look great, waist is lean, upper back looks thick.

Hope you enjoyed your cheat meal!! : )[/quote]

Thanks Skynet. Yeah, the cheat meal is definately a nice break at the end of a week of dedication.

155

Very low carb (30 carbs)

55 min fasted morning cardio (did a super long walk outside in the humid but beautiful weather)

Upper Body

Lats and Upper Back Circuit

A1
Yates Rows
bar x 15
135 x 12
185 x 10
225 x 10 (BB rows always feel strange on my shoulders, I’ve tried everything from Pendalays to nearly vertical yates rows, slow reps, fast reps, loose form, tight form, shoulder width grip, wide grip…lol)
225 x 8 x 5

A2 med ball slams
15 lb x 10 x 9 rounds

A3 Chest Supported DB Row Pause 2 count in contracted position w/ retracted scaps
65 x 12 x 9 rounds

B1 med ball slams
15 x 10 x 4 rounds

B2 Lat Pulldown Machine 5 seconds at peak contraction pulling through pinky fingers w/ thumbless grip
150 x 8 x 4

Arm Power Circuit (higher loads)

C1 EZ bar lying Dead stop tricep extensions
95 x 12
115 x 8 x 4

C2 Alternating DB Curl 5 second negative
45 x 8
55 x 8
60 x 8
55 x 8 x 2

Arm Pump Circuit
D1 Cable Tricep Pushdowns
110 x 10 x 4

D2 Palms Up constant tension curls
30 x 10 x 4

E1 Tricep Pushdown Monster Mini x 100 reps
E2 Barbell x 100 reps

F1
Hanging leg raise
BW x 15 x 3

F2
Pallof Press
100 x 45 seconds each side x 3

F3
Side bends
70 x 10 x 3 (10 each side)

Fun workout. Awesome focus and intensity during workout, even on low carbs all week. Baller. Happy 4th of July to everyone on the interwebz, have some fun and stay safe!

156

4th of July Lower Body Training

Didn’t have time today for non-panting fasted cardio so I threw in some recumbant bike intervals at the end of my workout (20 second lowest setting/20 seconds highest setting as fast as possible 10 rounds)

A1
Leg Extension (1-2 count at TKE)
100 x 20
160 x 20
220 x 20 (when my muscles have more glycogen this exercise is harder due to the pump ??? weird stuff)

B1
Smith Front Squat (definately harder than front squats LOL)
1pps x 10
2pps x 10 x 3
2.5pps x 3
2.75pps x 3
3pps x 3
2.5pps x 3 x 3

B2 Vertical Jumps
BW x 3
add DBs 10 x 3
15 x 3
30 x 3
25 x 3
10 x 3
20 x 3 x 3

C1
Leg Press Feet Low Quad Emphasis (paused on bottom, got lost pause as set went on)
5pps plus Elite average and light bands doubled plus short monster mini x 7 x 2
took of short monster mini x 7 x 3

D1 DB Farmers Walks
100 x a lot of laps
50 x a lot more

D2
Recumbent Bike Intervals 20 sec hard/easy x 10 rounds

E1
Leg Press Calf Raise (2 count squeeze on top and bottom of rep, until cannot complete rep then fast reps, 30 second rest inbetween sets)
3pps x 20 x 5

Boom. Good workout. God Bless America. 5 days until I train with Synergy.

157

Upper Body
Gonna take it easy this week.

Reverse Band Bench (elitefts average bands 80 lbs off at bottom, not a ton at top ~15lb)
135 x 10
225 x 5
275 x 5
325 x 5
345 x 4 (hit uprights on rep 2 got me outta the rythm)
375 x 1
325 x 1
380 x 1

Band Pull aparts x 20 reps x 3 sets

external band rotation x 10 reps x 3 sets

Pullups/Chinups/Neutral Grip (switch grip every 3 reps)
BW x 12 x 11 x 10 x 8 x 7 x 6

158

Thursday
Fasted cardio in the mornnnin x 55 min.

Afternoon

Get my push sled on.
1 min on 1 min off (30 sec. low handles, 30 sec. high handles, 60 seconds off)
Did this for 10 rounds

Good stuff. need to get some straps for towing

159

Friday
Low carb (20 grams of carbs)
55 min fasted cardio

Afternoon Workout

Shoulders and Arms (tried to decrease volume a bit and not do any multijoint stuff for upper body)

Conventional DL (just keeping it in the rotation so I can steadily keep improving it)
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
315 x 3

Partial Lateral Raise Heavy
60 x 30
60 x 20 x 2

Rear Delt Destroyer Set
60 x 20, 35 x 30, 12 x 25 (full ROM)

Med Ball Front Raise
various sizes x 100 reps

Med Ball Overhead Press
various sizes x 100 reps

Arms Super Set

A1
Rope Pushdowns
100 x 15 x 6

A2
Preacher DB curl/DB concentration curl “Javon Kearse style”
30 x 15 x 2
25 x 15 x 3

Good workout. Sucessful in not over doing it, wanna recover a bit and be ready to hit it hard next week with some heavier work.

160

Morning
fasted cardio stuff 60 min

later
Lower body performance (minimal rest <30 seconds rest between sets)
A1
DB Squat Jumps
BW x 2
10 x 2
15 x 2
20 x 2
25 x 2 x 8

A2
Olympic Back Squat (high bar shoulder width stance, close to ATG)
135 x 3
155 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 3
305 x 3
295 x 3
275 x 3

B1
Bottom half squat (<30 sec between sets, keep adding a rep until speed slows significantly)
225 x 4
225 x 5
225 x 6
225 x 7

C1
Leg Press Calf Raise Drop Set
4pps x 21, 3pps x 23, 2pps x 26 x 21

D1
Walking on tippy toes w/ dbs
55 x 2 min.
100 x 30 sec
55 x 2 min.

Good workout, enjoying not pushing things to failure and trying to keep performance up.