DL's Journal

PZT

Elite
Joined
May 12, 2020
Messages
1,883
Reaction score
3,219
Points
153
I didn't mean you, but we all know the gym bro who bounces the bar off his chest like a trampoline. 🤣
oh i know bro, but even for me the help with just touching to reverse the weight helps.
 

Gibsonator

Immovable Object
Joined
Apr 9, 2017
Messages
7,132
Reaction score
8,262
Points
283
Thanks fellas! I appreciate the encouragement. BUT...

Somewhere back in this log there is a disclaimer on my incline press. I don't touch the bar to my chest. I stop about 2-3" above touching.

Don't want to be misleading.
It usually takes me a few warm up sets and added weight to get to my chest.
Spend some time warming up with a band or whatever you have, hand, get those shoulders stretched out and warmed up.
Work up in weight slowly.
If you still can't touch ur chest then it is what it is, focus on the contraction and put extra work in your other chest movement where you can get that full stretch.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-13-2021

Pull A

Seated Low Rows: 15,15,13
CS HS High Rows: 12,10,10
Reverse Grip HS Front Pulldowns: 10,12,12
Hammer Curls: 4x10
EZ Bar Reverse Curls: 3x12

This was a weak ass session. I was pressed for time and left several things out. Honestly, last night was one of those where just making it in there was a win.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-16-2021

Upper B

Flat BB Press: 10,8,8,8,20
Seated Low Rows: 3x10
Smith Machine Shoulder Press: 10,8,8
HS Decline Press: 3x12
HS Front Pulldown: 3x12
DB Front Raises: 12,12,10,10
Slight Incline DB Fly Trifectas: 4,3,3,2
Bench Supported DB Rows: 3x10
Bent Over Rear Delt Raises: 12,12,10,10
Hammer Curls: 12,10,10
DB Skull Crushers: 3x12
Standing BB Curls: 3x10
V-Bar Pressdowns: 4x12

Treadmill: 30 minutes

I've included some flat bench on this day of the program just because I never do it. I didn't go heavy on it and I don't think I intend to.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-17-2021

Lower B

Extensions: 3x12
Curls: 3x12
Leg Press SS w/ Calf Extensions: 3x20 and 3x30
Good Mornings: 3x10
Sissy Squats: 3x12
Hip Extensions: 3x12

Treadmill: 25 minutes

Had to cut the treadmill short. I started coughing pretty bad and became self conscious that I was making people uncomfortable. My legs are pretty sore today. So, I got that goin for me. Which is nice.

 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-20-2021

Push B (Shoulder Focus)

DB Side Raises: 12,10,10,10,8/16,8/16
Lower Incline DB Press: 15x70, 15x80, 12x90
Seated DB Shoulder Press: 3x12
Incline DB Fly Trifectas: 5,4,3
DB Front Raises: 12,12,10,8
Cable Xover: 3x12
Overhead Rope Extensions: 3x12
Machine Skullcrushers: 3x12

My front delts were already smoked by the time I got to the front raises, so I didn't do the triple drop set.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-26-2021

Push A

Incline BB Press: 10,10,8,3
HS Shoulder Press: 3x15
Machine Press Trifectas: 6,5,4,3
DB Side Raises: 12,10,8/16
Slight Incline DB Fly Trifectas: 5,4,3
DB Front Raises: 12,10,8/16
V-Bar Pressdowns: 4x15
Single Arm Supinated Pressdowns: 3x10

I didn't lift for 5 days. What the actual fuck?

Had a long weekend away.
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
387
Reaction score
1,016
Points
93
10-26-2021

Push A

Incline BB Press: 10,10,8,3
HS Shoulder Press: 3x15
Machine Press Trifectas: 6,5,4,3
DB Side Raises: 12,10,8/16
Slight Incline DB Fly Trifectas: 5,4,3
DB Front Raises: 12,10,8/16
V-Bar Pressdowns: 4x15
Single Arm Supinated Pressdowns: 3x10

I didn't lift for 5 days. What the actual fuck?

Had a long weekend away.
It's good to take a break every once in a while.

What weight did you work up to on incline?
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-28-2021

Pull

MTS Front Pulldowns: 20,20,12
MTS Chest Supported Rows: 3x10
Rear Delt Flies: 4x12
Hammer Curls: 12,10,8
Preacher Curls: 3x10
Back Extensions: 3x12

6.8 mile walk

Not the type of volume I've been doing, but I'm not so sure all that volume was necessary.
 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
2,211
Reaction score
2,841
Points
153
Not the type of volume I've been doing, but I'm not so sure all that volume was necessary.
Weight, volume, sets, reps don't really matter imho.

All that matters for hypertrophy is that you continue to challenge yourself, give your muscles a good stretch, and eat and sleep right.
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-30-2021

Push B

Flat BB Press: 3x10
HS Shoulder Press: 3x12
Seated Low Rows: 10,3x8
HS Incline Press: 3x12
HS Front Pulldowns: 3x12
DB Front Raises: 12,12,10,10
Slight Incline DB Fly Trifectas: 4,3,3,2
Bent-over Rear DB Raises: 12,12,10,10
Hammer Curls: 4x12
DB Skullcrushers: 4x12
Standing BB Curl: 4x12
Overhead DB Extensions: 4x12
 

DEADlifter

Elite
Joined
Oct 19, 2019
Messages
3,088
Reaction score
4,574
Points
193
10-31-2021

Lower

Leg Extensions: 3x10
Leg Curls: 3x10
Back Extensions: 3x10
Calf Extensions: 3x30
Adduction: 3x12
Abduction: 3x12

V-Bar Pressdowns: 3x12
Standing BB curls: 3x12
Single Arm Supinated Pressdowns: 3x12

What's up with the curls on lower body day? Well.... I went to a new gym and wanted to get a little bit of a pump.
 

Trendkill

Senior Member
Joined
Jun 3, 2021
Messages
760
Reaction score
1,350
Points
93
Dude I completely forgot to ask…How was the epic weekend of concerts a few weeks back?
 
Top