WannaBe’s Last Year Of “DYEL?”

Training Training Logs
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Soooooo leg day got canceled today :joy: @alex_uk forced me to do a back day so I could try out the shiny new tricep mega grower 3000, and my buddy from work who competes have me the absolute ultimate rear delt exercise to try.

Decided to workout at home since I was trying new things. Shame I didn’t do this at the commercial gym so all the females could be super jelly and the bros even jellier

Wide grip pull ups
10 with straps
3 without straps then my wrist hurt so gave up lol

Bent over barbell rows
225 x 10
225 x 10
225 x 10
225 x 10
My lower back reminded me we haven’t done these in a year and everything we have done was chest supported, so played it safe.

Seated single arm cable rows
4 sets per side - man these were (new) and sweet! Have the torso a little twist at the contraction and my little latties just ate that shit up

Standing cable rows
3 sets to failure, lighter weight higher reps. First time I’ve had a trap pump like this. Wild. Hurt my brain :joy:

Standing rope lat pull downs
3 decent sets. Mind muscle connection isn’t quite there yet on these, gonna leave them alone for now.

REAR DELT MAGIC!
Basically barbell set up in landmine attachment and while standing beside the barrel that you’re holding, you bend over and do rear delt fly’s with it.
Holy moly what a pump!! 4 sets each side!
My rear delts were so pumped it actually looked like I had shoulders. Even went to the mirror to confirm. So sick lol

Body weight dips
15
15
15

Seated slight incline ezcurl bar skull crushers superset with Tricep rope push downs. 5 total sets, 60 seconds rear between sets.
So these were new as well, and I liked them! Gonna adjust the weight next go around.
Used 75lbs for skull crushers and 1 set of pull downs at 120, then quickly realized naaaaa and dropped to 90lbs.
Next time I’ll do the skull crushers with 85-90lbs and the push downs with 70-80lbs. Skull crushers didn’t get hard till basically the last set, and the push downs stayed hard, last 2 sets being cheaty as hell lol

Finished with one giant set of single arm supinated pull downs for the final pump.

Feels good mane. Not the wildest back day but fun incorporating new things.

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To use the words of Wendler:

Make sure each and every rep is done in such a way that the triceps is the focus - don’t just hammer the reps. In other words, make slow, passionate love to the back of your arms. Don’t be a High School Jackhammer

If you’ve had to get cheaty I’d suggest not pushing up the weight but slowing down the movement making sure you really lock in that MMC and ensure its all Tris rocking the movement.

…In other words, make slow, passionate love to the back of your arms

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It was slow and super controlled and focused on the skull crushers. It’s the push downs I’m going to drop the weight on.

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Drove down to Biloxi yesterday for my GF’s friends 30th birthday. We went out last night (I was the only male :joy:), accidentally got fucked up. Got in bed around 3, up at 7 :pleading_face:

Sobered up after breakfast and went to the gym. Did half a chest and shoulders workout and a little back. They had some seriously cool back equipment and I just wanted to try it all!

Much regret

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Last night out of town!! So ready to come back to my food and gym. This trip was fun, but damn I’m glad it’s over :joy:

Bought a day pass to a planet fitness today. Did arms and legs.
I don’t remember the last time I did arms as a whole. The pump was insane! Started with triceps

Body weight dips 3 sets to failure
The low incline EZcurl skull crushers. Only had bars up to 60 :roll_eyes:. Went as slow as I possibly could. The hittites would even approve. Few sets to failure here
Then some v bar push downs. I loved this attatchment. Very similar to the one I have at home.
Then some single arm push downs
Then tried a couple cable kick backs but wasn’t feeling it.

Did a metric ton of cable curls with the v bar as well as alternating dumbbell curls. Did something new as well. I started with super low weight and instead of warming my way up the stack to a working weight, I did a couple sets to failure with the really low weight and got a good pump THEN moved onto the heavy stuff.

Legs was dumb. Did lots of high rep stuff on leg press and a lot of really slow stiff too. Few other little things as well but the biggest disappointment was I couldn’t find a calf raise machine lol

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Got back around 5 and went straight to the gym. Had a good tits shoulders and bicep workout.
Got the 75’s for 11 on the first set. Used them on the 2nd and dropped down to 70’s for the rest.

Chest was ok. My shoulders were so pumped it hurt to do chest so I only did one exercise for chest today.

Over all happy my strength hasn’t plummeted from a weekend of little sleep and lots of badddd food.

Bicep pump was good. Missed that fancy attachment I used at that one gym this weekend :joy:

Also caught the hottest girl I’ve ever seen there eye balling me a few times. Hopefully not in disgust :joy:. I hope she never talks to me because if her personality is half as good as her appearance, I’d be in trouble :joy:

Now to try and figure out how to grill steaks for meal prep this week in a tornado warning and rain :thinking:

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Be a man and eat em raw

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No gym tonight. Had a tornado come through close to where I live so we’ve been out working since. Be an all nighter tonight boys. But gym for sure tomorrow!

I did manage to eat 2 steaks, shrimp, mashed taters, and macaroni and cheese for dinner though and got another steak in the cooler :joy:

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Pan fry them. Salt, pepper, garlic, onion powder. Cast iron skillet with a small amount of oil on medium high heat. Flip after about 1.5 minutes and drop a chunk of butter into the pan, after it liquifies start spooning the boiling mixture of beef fat/butter/oil over the steak repeatedly. Flip every minute or so and spoon more mixture.

If you lightly push your index finger to your thumb and feel the meat of your hand below the thumb, that’s the softness of raw meat. Switch to middle finger and thumb, that’s medium rare. Ring finger and thumb is medium, pinky and thumb is well done. Get a feel for that and give the steak a poke with your finger, when it’s just under where you want it to be, take it out of the pan and let it sit for a minimum of 5 minutes.

Pan fried steaks can be better than the grill. Thicker pans are better because a cool steak cools the pan down enough to ruin the sear.

mic drop

P.S. don’t fucking cook your steaks well done.

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I’ve tried a few times with different methods to pan cookign a steak. Girlfriends mom has perfected it and they are damn tasty, but I much prefer a charcoal cooked steak. Maybe it’s because I grew up on them, who knows. But I’ve “ruined” a lot of expensive meat cooking indoors :joy:

Also, the hand trick for done-ness has never worked for me. I like to think it’s because my hands are solid from a life time of manual labor, but I also might just be stupid :joy:

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Lol, that’s hilarious because my hands are pretty beat up too, so I’ve had to compensate for the feeling of sandpaper that you get when you touch my hands. It’s definitely the manual labor.

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Okay okay we get it…you guys have super manly hands… :unamused:

(jk)

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Ended up working 26 hours straight yesterday. Got in bed around 9ish this morning. Slept like shit till 3. Determined to not miss a workout I got ready and hit the gym.
It was painfully obvious my body wasn’t ready to do a back and tri day, so I left after about 10-15 minutes. Sad day guys. I’ll be ready for tomorrow!

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Sleep!

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Yea sleep is coming! Gonna grill some steaks and taters then get in bed.

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Tonight’s gainzz. Wasn’t hungry at all and had to force myself to eat this much, hence the half tater :joy:. Also, sorry for no bougee plates, lost them in the divorce :joy:
And yes, the Pasta is the bonza protein pasta!

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image3024×4032 3.4 MB

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Is that ketchup?

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Fuck no :joy:. I don’t put shit on my steak because I’m not a child, and the pasta has Italian dressing with sugar bomb cherry tomatoes cut in half. So yummy!

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Ooh, I see they’re tomatoes now. Was going to have to figure out to block a specific training log

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The pasta salad is stupid simple and tastes amazing. It’s also a carb with high protein!

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