Delta's Log 2

Training Training Logs
221

Plz get a video of your leg training, please.

222

I’ll get one when I have something better to film with other than my cellphone cam.
I promise.

223

Lower carb day sucks. Lower carb day leg day sucks even more

09-04-2011 - Legs

  • Leg Extension

105x50
110x30
130x20
145x10

  • Humbling Squats

2 warm-up sets then

315x10
365x7
390x5

  • Front Squats

200x6
220x6
245x6
265x4
265x4

  • HS Ham Curl

2 warm up sets
then 3 sets of 13 with 55 lbs
slow negatives and a 15 sec isometric hold at the last rep on the last set.

  • 3 second negatives Leg Press

600x12
600x11
600x8

  • Deficit RDLs

315x6
365x6
410x6
425x4

Stretch everything and gtfo

224

Question I’ve just asked myself

Why only dudes post in my log ?

Oh, I wish I was sexy like Bug :frowning:

225

[quote]DeltaOne wrote:
Question I’ve just asked myself

Why only dudes post in my log ?

Oh, I wish I was sexy like Bug :([/quote]

He is just much more approachable than you. Don’t take it to heart.

226

Uhm… how do I look more approachable ?
I think growing a beard will do the trick!

j/k, but a beard would be awesome.

09-06-2011 - Shoulders and Back

Best tip I can give anyone: Do the stuff you suck at.

  • Glass Raises

warm-up then

45x12
45x12
45x12
45x11

  • Reverse Cable Fly

high to low:

3 sets with 3 plates for 13 reps

Low to high cable lateral combo

3 sets with 2 plates for 15 reps and 12 reps

  • Standing Military Press

Trying to re-discover my technique for these, more of a sub-maximal lift. Seated or standing my numbers are pretty much the same considering the busted shoulder.

190x5
200x5
205x5
205x5
210x4

  • Deadlifts

Deadstop, no straps, no belt

315x10
405x5

450x3
495x3
520x3

Everything went up pretty easy.

A1)Strict Ez-Bar rows

3 plates x 8
3 plates x 8
3 plates x 8
3 plates x 8

struggled a lot to get the weight up without hip drive at the last two sets, love this exercise.

A2) Incline Lateral Raises

25x12
35x12
45x8
45x8

B1) HS Iso Row

3 platesx15
4 platesx12
4 platesx12
4 platesx10

B2) Around the Worlds

4 sets

C1) Chins

3 sets of 8 with bw

C2) Shrugs

2 sets of 40 with 260 lbs.

Need to trim the volume down, took too much time. But good day overall.

227

Soundtrack of the day.

Duke is my hero.

228

I LOVED that game as a youngin

229

Didn’t had any sleep, tired and stressed, my dog came up with a herniated disk and had emergency surgery. Bad day overall, couldn’t even complete what I had written for today.

09-07-2011 - Arms

  • Decline Bench Narrow Grip

250x15
280x15
280x15
280x15

  • Ez-bar Curls

120x12
120x12
120x11
120x11
120x9
120x6

A1) Decline DB Extension

55’sx15
65’sx15

A2) Hammer Curls

65x15
85x8

Tomorrow I’m having a day off. Gonna wake up early, drive somewhere quiet and watch the sun rise. I’ll also try out a cuban cigar I was given ages ago but aways kept inside my drawer.

230

Oh yah, back thickness seems to be responding to heavy rows. When I feel I’ve made enough improvements I’ll post a video of my posing… need to face my social introversion ,after all, wanna be a bodybuilder and wanna lift heavy ass weight.

231

Dear right deltoid,

Sometimes I just wish I could go back to DC and shit would be more simple. But because of you, I’m stuck doing shit I’m not sure it’s gonna work. Thanks to you I can’t bench 300. Thanks to you my upper body is gonna lag behind everything else.

Dear right deltoid, I hate you. I’ll wait until you heal, but if you get injured again, I’ll cut you out myself and replace you with something else. That is all. FML.

Just bored at home.

Will do 40 mins cardio today, post meals later.

232

As concerns the deltoid, have you tried hitting it? That’s my preferred method of dealing with problems.

233

I hit it all the time. I even stabbed it with a pen.

The only course of action now is to ignore the pain and learn with it.

234

The return of the powerbuilder.

09-09-2011

  • Bench Press

245x10
280x10
280x10
305x6
305x6
325x1
350x1

  • Narrow Grip Bench ( not to be confused with close-grip )

220x15

  • Incline Bench

260x10
260x9
245x7

  • Decline Bench

300x8
300x8
300x5

  • Gironda Dips

3 sets

  • Low Incline Flys

3 sets

  • Standing Calf Raises

7 plates x 20 for 4 sets

  • Leg Press Calf Raise

3 plates per side x 12, 3 sets

DC chest stretch
DC calf stretch

Shoulder rehab protocol:

  • Facepulls

3 platesx15
4 platesx15
4 platesx12

  • Blast Strap Reverse Cross

4 sets with BW

  • DC Broomstick stretch

2 sets of 50

235

I also might be entering the supplement business.

236

Nice work brotha, have you tried lax ball rolling that right delt? Or any type of SMR for it? YTWL’s? Definitely could help man, doing it before bench/overhead days could get some blood in it beforehand…

237

Never tried any of those, I’ll sure try them out next pressing day brother! Thanks for posting man.

238

I am so jelly of your numbers. Die.

I’m pretty pumped for whenever you decide to get shredded. Gonna be cooooool

239

I deeply regret not joining the Marines or the Army when I had the chance…

09-10-2011

  • Leg Extensions

120x50 ( 5 second pause after every 15 rep )
130x30
140x20
175x10

  • Humbling Squats
    warm up, etc.etc.

365x8
390x6
415x6
415x5

  • HS Ham Curl

5 sets with 65 for 8 reps with slow negatives

  • Deficit RDL’s

315x6
365x6
410x6
425x6
450x3

Cardio:

10 minutes at the stair master. Level 7.

240

Couple Q’s:

Why do you regret not joing the military?

Are you doing cardio to get leaner? Has the ‘shredded Delta’ plan begun?