This is more like it.
Hlss, I’ll probably post one… eventually…
Power, I’m still waiting to read your epic powerlifting awesomeness, start your new log already so that I can flood it with nsfw material and random attempts to say something in Spanish.
This log also needs more Nikki 
[quote]DeltaOne wrote:
Hlss, I’ll probably post one… eventually…
Power, I’m still waiting to read your epic powerlifting awesomeness, start your new log already so that I can flood it with nsfw material and random attempts to say something in Spanish.[/quote]
Duly noted cuate.
Log has been posted.
Only got 4 hours of sleep today, feeling too beaten up and I’ve ran out of Geraniamo, so I’ll have my first day off today.
Will do cardio later in the day, 30 minutes steady state on a bike. Will also post meals later.
I was supposed to go study something, but fuck it, I’m smart enough, I’m off to play Duke Nukem in my laptop.
[quote]Power GnP wrote:
[quote]DeltaOne wrote:
Hlss, I’ll probably post one… eventually…
Power, I’m still waiting to read your epic powerlifting awesomeness, start your new log already so that I can flood it with nsfw material and random attempts to say something in Spanish.[/quote]
cuate.
[/quote]
Is cuate somekind of drink or is it a wild dog species ?
[quote]DeltaOne wrote:
[quote]Power GnP wrote:
[quote]DeltaOne wrote:
Hlss, I’ll probably post one… eventually…
Power, I’m still waiting to read your epic powerlifting awesomeness, start your new log already so that I can flood it with nsfw material and random attempts to say something in Spanish.[/quote]
cuate.
[/quote]
Is cuate somekind of drink or is it a wild dog species ?
[/quote]
It’s Spanish for “hommie”, bromine.
07-26-11 - Deload - Cardio
25 minutes steady state cardio on stationary bike
I set the bike at the “I dunno what speed, but I think it was pretty fast at medium difficulty because the bike started to slide backwards and i got scared but then I serious’d” setting.
Meal 1:
2 cans of Tuna in oil
40g of carbs in the form of Dry Oats
2 caps enriched fish oil
2 caps flaxseed oil
Meal 2:
200ml milk with 2 scoops of protein
1 slice of Arab bread ( That round thing, I forget the name)
Meal 3:
2 pieces of skinless chicken breast
30g of carbs in the form of potatoes
Meal 4:
4 scoops of whey with 4 scoops of skim milk powder
2 caps enriched fish oil
2 caps flaxseed oil
Meal 5:
Yogurt
1 large piece of skinless chicken breast
1 cup of broccoli
Sitting at home, nothing to do except motivate myself for the upcoming Leg session in a few hours.
Inspiration for leg days
07-27-11 - Deload - Legs
warmed up in the iso leg extension machine
- Back Squat
265x15
355x12
400x8
All this time squatting in a smith machine have done it’s damage, I can feel my form is horrible and my back is coming forward too much. I’ll have to work on this.
- Lying Hamstring Curl /super slow eccentric
135x15
145x12
155x12
- Front Power Squat Machine
6 platesx15
8 platesx15
Why HS makes their machines with such short plate supports ? I already know I’ll out lift the amount of weight that can fit in this machine. Anyway nothing a band and duct tape can’t solve.
- Iso Lateral Machine ham curl
1platex12
2platesx12
Decided to throw in some forearm work in the end
-Pinwheels
75x12
85x12
95x10
100x6
- Lying Cable Rope Curls
2 sets with the same weight
Edit: on the power squat I was counting the weight per side, changed to the amount of plates total.
07-28-2011 - Deload - Shoulders, Tris and near Death Experience
- DB Shoulder Press
90x15
100x12
100x11
- CG Press from Pins
220x10
240x6
245x3
This exercise is brutal, holy shit
- DB Lateral Raises
35x10
40x10
45x10
- Heavy Lateral Raise partials
65x32
- Bent Lateral raises
35x15
40x15
45x12
50x10
Notes:
My shoulders are looking stupidly small due to my meaty triceps, new gym has non-angled mirrors, so for the first time I noticed that while I’m a broad motherfucker, my shoulders are looking smaller than I hoped. Chest also needs to come up, so as Biceps and Forearms need more work ASAP. My back is currently my strong point, although could use more thickness. I always did Lateral Raises with a little swing, but I also noticed how fucked up my form is, I throw my hip foward a lot when the DBs come up, and bend the fuck out of my arms, time to go back to the light DBs and do shit strict until I lose this habit.
As for the near Death Experience, this happened less than an hour ago.
I’m driving back home from the gym, around 60mph (90kmh), when this fucking old hag driving the BMW SUV in front of me decides she needs to hit the breaks for absolutely no reason, really, absolutely no reason. I’m about 30 feet at 60mph behind the SUV when it suddenly goes from 60 to 0mph. I hit the breaks, the twelve wheeler behind me hits the breaks, and the 10 cars behind the truck hit the breaks too . I hear tires squealing everywhere while my car slides towards the fucking SUV. At the time I though that sound was the sound of my death. I braced myself for impact, ready to die crushed between an SUV and a 12 wheeler, when my brain magically clicked on and I turned the wheel, drifted away off-road and heard the sound of the others vehicles crashing into one another
I sat there for a few minutes, it seemed my brain had rebooted because I couldn’t think of anything. Cops came in at one point, asked if I was okay, asked what happened, and allowed me to go home. Lucky everyone was unharmed expect for a lady who broke her arm. And they’re still trying to figure out why the old hag on the SUV decided to break for no reason.
Aside from a shitload of dirt and grass in my bumper and windshield, my ride escaped unharmed, and me as well.
Now I gotta go find a woman and make insane love to her for the next 72 hours because that’s the first thing I thought after “Well shit, I survived.” Any volunteers ? Alright, I’m off.
You’re keeping a log, kickass. Nice lifting, and do stay safe. I’ve always considered not dying to be a plus.
You’re a strong mofo and at a very young age…good stuff man. Also, I tip my hat at you for not laying into that hag. I’ve been in a similar situation and I let the old bitch have it.
Thanks Dove and Heavy, I appreciate the kind words brothers 
07-28-2011 - Deload - Cardio
25mins steady state on the stationary bike “medium” setting, moderate-high speed.
Training Plan
Areas that need improvement:
- Biceps/Forearm “thickness”
- Lateral and Rear deltoid size
- Chest thickness
- Triceps sweep
Injuries/issues to take into consideration:
- Strained right and left anterior deltoid, rotator cuff may also be compromised.
- Poor wrist flexibility/mobility
- Poor lower back/hamstring flexibility
How will I address this:
- Shoulders
Increase frequency of rear delt training, address medial head strength by minimizing cheat motion on lateral raises ( machines and seated DB laterals ). Shoulder pressing motions done sparingly, once a week, using machines or DBs for higher reps. All benching done with a false grip ( inside power hack ) to decrease shoulder stress. All accessory pressing done either in machines or with DBs for higher reps to avoid stressing the shoulder capsule.
- Biceps/Forearm
Increase biceps frequency. Supinated grip curls done only once per week for lower reps with the ez-bar. Neutral/Alternate grip curling done with higher frequency to increase increase upper arm thickness and forearm size. Haven’t decided how many days biceps will be trained ( 2 days or 3 days ), this will highly depend on exercise selection on back days.
- Chest
Lower frequency to allow shoulders full healing. Flat bb will be kept in the 8-12 rep range and lowered to 4-6 reps as shoulder heals and for progression plan. Hit either incline or decline angles as first accessory exercise, secondary exercise may or may not be a pec-dec/fly motion, machines are more likely although I don’t wanna progress on HS plate loaded machines for now, might used selectorized instead ( they are double stacked go up to 225lbs per stack ).
- Triceps
Heavy pressing and direct long head work. Frequency increased to 2 days per week, using the following template: one press and one extension movement. CG pin presses ( 6-8 reps )and overhead cable extensions( 10-15 reps) for Day 1, Inhuman press ( 8-10 reps ) and PJR pullovers ( 10-15 reps ) for Day 2. Trained either with Chest or Legs, or together with bis.
- Back Thickness
Emphasis on heavy rowing/pulling. Also higher frequency. One DL day with 2 accessory exercises, one rowing/pulling day with 3-4 exercises depending on what other bodypart is also being trained this day. Only one width exercise per session. Grip on BB rows will be switched from close-grip to wide grip, to increase rear delt recruitment. On width exercise, a reverse grip/neutral may be used if more biceps work is needed.
Sets and Reps:
2-3 working sets for each lift, ramped, warm-up sets as many as needed to do working sets
6-8 reps for presses
10-15 reps for chest accessory work, triceps extension movements, shoulder work and biceps
8-12 reps for back width as well as thickness work, also for leg work.
8-10 reps for supinated grip biceps
4-6 reps for squats and deadlifts.
Delta, if that’s what your deload workouts look like, what does your load look like?
Wait, what? lol
I like to do something similar to a DC cruise. While deloading, I simply experiment or play around with a few exercises and variations I’d like to use for the next training cycles, I do less working sets or simply warm-up sets and I cut off all work that I don’t find to be absolutely necessary ( abs, calf, traps, etc.)
I also sleep a lot and eat more.
Sounds like a well thought out, methodical strategy. Good luck boss.
Delta, I saw that you did cardio on same day as lifting. How much weight have you lost on your recomp?
Also, how many days a week do you lift, and when will you start up DC again?
Bug, I am such a big fan of Dorian Yates and read so much stuff by him that ended up being influenced a lot by his “run everything you do under a microscope” method lol. Thanks man.
Hlss, I believe I lost only about 4 pounds, my goal right now is not to lose weight but keep myself as close as I can to my current weight while losing as much fat as I can. Right now I’m planning on lifting 5 days a week, following a Brian Dobson style of powerlifting/powerbuilding, and using a 3 days on, 1 day off, 2 day on, 1 day off, repeat, cycle.
I plan to go back to DC once I feel my shoulders have completely healed and that I have addresses my weak bodyparts ( it’s very hard to do this on the DC 2-way split ), all my lifts have taken a severe beating due to my shoulder problem and due to my previous stupid gym, and I wanna bring my strength up again so that DC gives me better gains.