DeltaOne's Log

Training Training Logs
321

December 18, 2010: Hamstring, Arms

  • Lying Leg Curl dropsets

175x15/165x10/135x15 3 sets of this

  • Leg Press with extra high foot placement

580x15
600x12
620x12

  • Stiff Legged Deadlifts

380x6
395x6
410x6

… a group was taking their sweet time in the only bench avaliable, so no CGBP.

  • Dip Machine

200x20
200x16

  • Cable Pushdowns

220x12
220x12
220x12

Then did some curls to compensate for my shitty biceps session this week.

322

December 20, 2010: Chest, Calves

  • Bench Press
    … did some very light weight sets before this, as I had to share the bench with some people.
    280x10
    290x10
    300x6
    305x4+ 1 fail

  • DB low incline press

130x10
130x10
130x10

  • Flyes

65x10x2 sets

  • Weighted Dips

BW+110x6
BW+110x6
… didn’t had it in me for more sets.

  • Pullovers

135x10x2 sets

  • Leg Press Calf Raises

450x8x5 sets

  • Smith Machine calf raises

245x10x3

323

Gonna update the log later tonight, bumping to get the log out of page 3

324

December 21, 2010: Quads

  • TK extensions

165x10
165x10
165x10

  • Leg Press

600x15
645x15
700x10

  • Leaning Leg Extension

245x15x3 sets

  • Smith Hack Squat

240x8x2 sets

  • Cable Leg Press/Hack squat machine, high foot placement

unknownx20
unknownx15

I’m gonna lay back from squatting and deadlifting from now and take my time to re-learn those lifts sometime next year. For now I gotta focus on bringing up lagging quads. Squatting gave me big glutes and hips, but little quad work, besides big aductors.

325

December 22, 2010: Shoulders, Bi’s

  • Military Press

170x12
190x8
200x6
180x12

  • Incline Bench Rear Delt raise/swing

45x20/20x12 x3 sets

  • Lateral Raises

55x12x3sets

  • Lateral Swings ( the short motion crap I’ve been always doing )

55x20x3 sets

  • Seated DB curl

65’sx12
65’sx12
65’sx12

  • Preacher Curl Machine

135x12
145x10
155x6

  • Incline Curl

140x10
140x10

326

Hey Babe, just came by to say Happy Holidays :*

Oh and… you’re very awesome <3

327

Enought christmas rest for me.

December 25, 2010: Christmas Cardio

  • Woke up, ran 2 miles.
  • Sprinted 800 meters hard

The I feasted on Christmas turkey

328

Found this video of a comrade, it got my hopes up that’ll beat a 600 pounds DL next year.

329

December 26, 2010: Interval Sprints

  • Sprint 100 m
    Rest/walk 60 seconds

Repeat this 2 times then

  • Sprint 300 m
    Rest 80 secs

Repeat this 2 times

I believe I always responded better to Sprinting in terms of fat loss and general performace rather than simply running, both are still awesome conditioning tools.

Anyway, I’m actually a bit heavier than I expected ( 225 ) but fat loss seems to be going well, still have love handles some other stuff, but my veins are comming back to visibility, although my kidneys aren’t helping me loose much excess water. Pics eventually.

330

oh yeah, two things I think are worthing of posting here.

  • My old gym is gonna close down. Haha, serves them right for taking away the 25s and 30s kilo plates and heavier DBs, also for frowing on my lifts.

  • It never occured to me that I never, ever counted the weight of the bar, just what I loaded with plates. That means some of my lifts just, instantly, out of nowhere, went up a few lbs with this discovery. MERRY CHRISTMAS DELTA!

331

December 27, 2010: Conditioning

Ran 1.5 fastened

332

Fatty Delta at 225 lbs.
Lights made me look flat on the stomach area, LOL.

[photo]31062[/photo]

333

Fuck too I’m winded up today, good thing I got two fucking PRs.

December 27, 2010: Chest and Back

  • Flat Bench Press

280x5
290x5
300x5
305x5
310x4

… IN YOUR FACE FLAT BENCH

  • DB Low Incline Press

130x10
130x10
130x10

  • Pec Dec

245x10x2

  • DB rows

190x12
200x8
220x6

  • Pulldowns

245x8x2 ( wide grip)
230x8x2 ( reverse grip )

  • Reverse Pec Dec

135x20x3

334

sigh Cutting is a good look on you <3

Congrats on gaining an extra 40+ pounds on your lifts haha

335

[quote]Nikki9591 wrote:
sigh Cutting is a good look on you <3

Congrats on gaining an extra 40+ pounds on your lifts haha[/quote]

Thank you baby <3

I still don’t how much the bar weights though so I’m not counting it yet :stuck_out_tongue:

336

December 29, 2010: Shoulders, Biceps

… trying out that stuff Meadows wrote about.

  • Seated MP’s

180x5
190x5
200x5
205x3
200x5

  • Reverse Pec Dec

135x20x4 sets

  • Lateral Raise Partials

65x30/45x15 x3 sets

  • Bent Over DB raise/swing

65x30/45x30/25x15 1 set

… I curse John Meadows for writing stuff that actually works, I never felt such a delt pump before.

  • DB Curls

65’sx12
65’sx12
65’sx12

  • Preacher Machine

145x12
155x8

  • Incline Curl

140x8x 3 sets

Then I finished off with calf and oblique work.

337

December 31, 2010: Legs and Extra Chest

… some ab work…

  • Band TKE extensions

3 sets of 10 reps

  • Leg Press

620x15
660x15
700x10

  • Machine Leg Press/Hack Squat

… still haven’t figured out the exact weight, take or add 100 pounds:

565x15
565x15
565x10

  • Lying Leg Curls

175x15x4 sets

  • Stiff Legged DLs

410x6
410x6

  • Flat Bench Press

290x5
300x5
305x5

Today, for the first time, ever, the gym was totally empty. I’m probably the only person still going to that gym since it’s going to close down next month.

The receptionist even allowed me to use my ipod on the stereo and blast the music.

338

December 31, 2010: Triceps, Forearm, Rear Delt

  • Reverse Pec Dec

135x20x3

  • CGBP

245x10
260x6
280x6

  • Cable Pushdown

245x10x2

  • Skullcrusher

180x6x2

… some elbow pain

  • Pinwheel Curl

85x10
95x10
100x6

… did this with some body english.

  • KPipe Curl

45x16
45x16

… beautiful exercise, forearm and grip were on fire.

339

Happy new year everyone.

340

Happy new year brother, still killing it i see!