WannaBe’s Last Year Of “DYEL?”

Training Training Logs
101

Warm day and warm body = killer workout

Tits tris and shoulders!

Seated Dumbell OHP
3 sets with 70’s
1 set with 60’s
These felt good. Looking forward to pushing the numbers on these

Seated Dumbell flys
Few sets to failure using 10’s 15’s and 20’s
Great pump

Body weight dips
2 sets to failure
Stopped here to keep the happy joints happy

Incline hammer iso press
Worked up to 2 working sets using 2 plates per side

Decline hammer iso press
2 sets to failure using a single plate per side

DB lateral raises
Worked up to 2 sets with 25’s
Previous work up sets were to failure
Great pump. Got to see the ever elusive delt veins

Cable face pulls from the low
2 sets to failure going heavy

Seated dip/tricep machine SS with tricep extension machine
3 sets to failure on each. Went heavy on dip machine and high rep on extension machine.

Rear delt fly machine
One heavy set to failure

Felt so damn good. Wanted to do more but am Leary, want to keep the joints happy and be able to have more workouts like this.

2 Likes
102

Took a day or two off from the gym. Just haven’t been feeling good, head ache and body ache stuff. I thing between the weather and the final cut and weedeat I did the other day my sinuses and jacked up. Took 800mg of ibeprofin and hit the gym hard for a back and bi day

Lat pull downs
3 sets at 175 then a final 160

Iso lat row machine
Did 3 sets with 160lns per side and then 1 with 135lbs
Fuck these feel so good. Probably my favorite machine of all time

Seated chest supported iso rows
4 sets with 90lbs per side neutral grip
2 sets pronated with 45lbs per side

Seated rear delt flys
These were tough using 15’s lol. Really torched pretty much everything middle of spine and up with the precious work

Cable standing rows/face pulls from the low
3 heavy sets

Rear delt fly machine
Just one giant set

Ezcurl bar curlzzz
2 sets to failure

Cable single arm curls
Few sets to failure

Cable V bar curls
3 heavy sets

Pronated little elbow muscle curlzz
3 sets to failure

Leg extensions
Leg curls
Standing calf raises

103

If you’re at a commercial gym and want to squat but don’t want to deal with the hip flexor/adductor/knee pain and the misery of a bar on your back, why not program in some hack squats? Start with some leg curls and extensions, then work in 4-5 sets of 8-12 reps with a nice deep movement to hit those quads!

2 Likes
104

Just had to google hack squats lol I don’t believe they have a machine, but I’ll look and definitely add them if they do! I am gonna workout at home this weekend due to having the kids, gonna do some squatting but won’t go over 135lbs.

Lunges work well! I haven’t done many but the ones I did do have lit my ass on fire. It’s definitely time to get back to actually wanting to make my legs grow. I’m starting to look like one of those “do you even train legs?” BOR’s. Which is sad. Because I make fun of those people a the commercial gym a lot :joy:

105

Had my kids this weekend. We played in the yard super rough Saturday, slept like garbage, woke up with my back all jacked up, then went to the BMX track today :man_facepalming: At this point it just hurts to be alive.

Took it easy at the gym today, kept everything to 3 sets basically and the intensity a little lower.

Highlight of my gym sesh was using the 75’s for seated DB OHP! Idk if I’ve used anything heavier. Maybe last year :tipping_hand_man: Either way I was stoked about that. The following sets were with 60’s because that took all I had :joy:

1 Like
106

this brought back memories LOL

107

Great back and bi day today

Seated lat pull downs wide grip
3 sets at 175
Final set at 160

Seated iso lat row/pull down thing
3 sets with 160lbs of plates per side
4th set with 135 per side
I can’t tell you how much I love this machine :heart:

Seated chest supported rows
4 sets neutral grip with 90lbs per side
4 sets pronated 55lbs per side
Really trying to be precise and use the right muscles here. Felt really really good

Seated rear DB fly’s
3 sets to failure using lighter weight

Reverse pec dec flys
3 sets going really heavy
Watched a good video by hypertrophy coach and picked up some pointers and implemented them here.

Standing alternating DB curls
Worked up to 30’s then back down

Cable curls V attatchment
Worked up to 110lbs for 2 sets
3rd set was an epic drop set all the way down to 30lbs

Pronated cable curlz for the tiny elbow muskel
3 sets to failure

Reverse facing single arm cable curls
2 light high rep sets

Seated curl machine
Light weight burner set

Standing calf raises
Slow, long pause at the bottom and top with the biggest contraction I can muster at the top.

All the leg machines had lines waiting and I’ve still been too lazy/hurt/busy/random excuse to squat. But it’s coming, I promise.

I feel like my back days are basic and maybe lacking some variety, but fuck, I go so hard on what little I do (for me) that I just can’t seem to do anything else. Idk if that’s good or bad, or if I’m doing enough for a complete back day. I will say I normally add some type of face pull type stuff but today didn’t.

If any swole bro’s are reading this… is my back day lacking?

108

Dude, it was rough. It was one of those injuries where if you moved a certain way it took your breath away and I’d have to cough to be able to breathe again. Fucking sucked. Made me self conscious coughing in public #rona

Edit: @BOTSLAYER, is my back day ^^ a pussies back day that will lead to a sad back?

109

On days like that getting ANY work in is a win!!! When you are healthy then go hard AF.

1 Like
110

Wide grip lat pulldowns CAN work the lats but are usually upperback. Elbows need to drive down with a neutral spine to hit those lats, most people have a slight arch in their back and are pulling to their chin, hitting upperback. The iso lat row is awesome and usually hits that. Chest supported rows, again, can hit upperback or lats, depending on how you’re pulling. So just make sure you’re giving your lats AND your upperback some love.

Besides that, you do not need 4 different exercises for bi’s. Just my opinion there.

111

My last entry I was feeling good and went as hard as I could.

1 Like
112

The way I do lay pull downs I feel them more in my mats than anywhere else. I don’t use body English and lean back just a touch and pull to just right infront if my tits.

Neutral grip rows i feel in my lats and rhomboids very well. Pronated is definitely hitting my upler back and I can flex some rhomboids with it too

Edit to add I’m not arguing, just trying to explain lol I do know you are smarter and bigger and value tour insight.

1 Like
113

Perfect - then as long as you’re going hard and getting good reps, and you don’t feel burnt out all the time or, conversely, like you haven’t done shit, then I’d say your back day, especially given how you felt recently, is a-ok, like @botslayer said. Would still stand by my bi’s comment - all that back work is doing work to your bi’s anyway, no need for all that. I’m all for direct bicep work, but two exercises are usually enough - one that hits them in the stretched position, like curls lying on an incline bench, and a heavy one like BB curls, or if you need at least 3, a regular/neutral (hammer)/reverse curl combo all work.

And I didn’t think you were arguing, I was just wondering what quality those sets were, and I think they’re fine. In fact, even if you were arguing, I wouldn’t be offended at all, and I don’t place myself as anything more than you, so don’t sweat it bro!

1 Like
114

I give it all I’ve got every session. Out of breath and panting, the whole 9 yards lol. I feel like anything else is wasting time

Nope. In fact I’m quite surprised with my ability to recover. I never schedule rear days, just let life get in the way here and there. I think working manual labor jobs with extreme demand and extreme hours for 10 years has made my body adapt to some shitty stuff lol

I just want those fuckers to grow. So bad. Arms are my weakest point by far, and always have been. Been trying to do heavier more compound type stuff for triceps, and have been slacking on that here recently admittedly. But the biceps… I’ve been doing just a couple exercises for a while, so I’m just trying to mix it up. I also do my best to take as much bicep out of my back work as possible. Impossible to eliminate it, but definitely can limit it with grip techniques and mind muscle connection.

I’m a big proponent of not wasting any rep. I hate working out, I hate the gym, I hate it all. BUT, the look I want requires gym, so I try to make it count. I focus hard on intensity and a solid mind muscle connection. Still have much to learn but I’m trying.

Thanks for the reply dude!

1 Like
115

If you want them to grow, here are a few suggestions:

Do your bicep work before your back work.

Do chest and bis, and back and tris instead of the conventional chest/tri back/bi - will give overlap.

Give arms their own day.

Do more underhand chins. Looking back, I’m pretty sure most of my bicep size came from doing underhand weighted chins. Got up to +2 plates for a few reps, and you’re a fellow tall guy like me I think (I’m 6’3-4) so it’s a long, brutal movement for the bi’s.

But there IS a point of diminishing returns, and just hammering them nonstop in one day can do more harm than good. Bi’s work pretty hard in all the back exercises you mentioned (might wanna do some Pullovers or straight bar push downs as a lat isolation exercise by the way), so by the time you hit your 4 bicep exercises you’ve heavily involved them in 19 sets. The 4 exercises for multiple sets after that aren’t going to make much of a difference.

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116

By the way, disclaimer: no matter what I do my arms grow. So I may just be a freak who doesn’t know shit about arm growth.

Lol, figured I had to add that haha

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117

I tried this once and it really changed the amount of working weight for my back exercises, which scared me into going back lol. Might need to try again!

This is such a great idea!!!

I want to do this so bad but I’m literally walking a tightrope rope dodging bad elbow pain and tendon pin already. Afraid this would push me over the edge.

I’ve never been able to do these until recently. I bought a new attachment for my rack and can now do them with my wrists! I’ve never added them because the couple times I did them I never felt it in my biceps. Probably doing it wrong. Will look up correct positioning and such now though

1 Like
118

This is how I do it and all I feel is that lower lat hitting. Obv other stuff is working but thats all I feel.

This was true for me too until about 3 weeks ago.

I didnt usually either until other stuff started failing.

2 Likes
119

Thanks for the tips guys! Definitely be adding some pull up things and maybe doing back and tri chest and bi. I really like that one

2 Likes
120

Good tits tri and shoulder workout
Looooomg day at work too, so long lol

Seated DB OHP
4 sets with 65’s
These felt good, wish I’d have started with 70’s or 75’s

Decline hammer iso machine
3 sets to failure

Incline hammer iso machine
3 sets to failure

Seated dip machine
3 sets at 235lbs

Seated hammer iso OHP
3 sets to failure

Dumbell lateral raises
Started at 10’s worked up to 30’s then 3 sets to failure with 25’s and a final drop set down to 15’s
:fire: :fire: :fire: :fire:

Reverse grip tricep push downs
4 sets to failure

Rope tricep push downs
3 sets to failure

Short and sweet. I’m starting to notice my shoulders growing a touch. That’s always nice.
Gonna try and switch to back/tri chest/bi after this workout.