DL's Journal

[DEADlifter]

Nice job bro. Some good weight there. How is body weight ( gaining, holding, losing)

I was at 217 on June 21st. On July 6th I was up to 224.

 

[DEADlifter]

7-17-2021

Back

Seated Low Rows: 6x10
Seated Alternating High Rows: 4x12
Hammer Strength Reverse Grip Pulldowns: 4x10
Chest Supported Rows: 4x10

Treadmill: 20 minutes

 

[DEADlifter]

7-18-2021

Arms

Hammer Curls SS w/ V-Bar Pressdowns: 3x10 and 3x15
EZ Bar Curls SS w/ Football Bar Close Grip Bench: 4x12 each
Preacher Curls SS w/ Overhead DB Extensions: 4x12 each
Cable Concentration Curls SS w/ Single Arm Supinate Pressdowns: 4x12 each

Treadmill: 10 minutes
Stationary Bike: 15 minutes

 

[Thewall]

Awesome man!!!

I was at 217 on June 21st. On July 6th I was up to 224.

 

[DEADlifter]

7-20-2021

Legs

Extensions: 9x6, 1x25 rest/pause
Hack Squats: 6x12
Curls: 2x10, 10 full reps / 10 half reps / 10 second iso hold
Calf Extensions: 3x20

I hit em pretty good, was a little wobbly on the way out.

I slipped in an oil spot here at work yesterday and while catching my balance I kind of jarred my bum wheel. It didn't bother me on the hack squats though, which is nice.

 

[CohibaRobusto]

"jarred my bum wheel"

Learning new things every day.

 

[DEADlifter]

7-21-2021

Shoulders

DB Side Raises: 12,10,10,10,8/16,8/16
Seated Bent-over Rear Delt Raises: 12,12,10/20,10/20
Seated Press: 15,12,10/20
Cable Side Raises: 12,12,10,10
Face Pulls: 15,12,10,10/18
Cable Front Raises: 4x12
DB Shrugs: 95x20, 105x15

I used to gauge my progress on the weight I could do on Smith Machine OHP. One day about 5-8 weeks ago my right shoulder hurt while taking my shirt off. Just all of a sudden out of nowhere. I really do not like this getting old shit.

 

[CohibaRobusto]

shruggin 105's

 

[PZT]

how old are you, dead?

 

[DEADlifter]

how old are you, dead?

I'll be 42 in December

 

[PZT]

I'll be 42 in December

how long you been lifting?

 

[DEADlifter]

how long you been lifting?

I started back lifting after a decade or so on October 12th 2019. I initially started in 1993.

 

[PZT]

I started back lifting after a decade or so on October 12th 2019. I initially started in 1993.

Yeah bet that first decade is the problems now. My first run of 8 years did a number on my hips and shoulders

 

[Trendkill]

I started back lifting after a decade or so on October 12th 2019. I initially started in 1993.

Why the long break? Curious as I did this too.

 

[DEADlifter]

Why the long break? Curious as I did this too.

I got stuck selling cars for a while and that is super time consuming then just lost the drive. Between 2007 and 2015 I lived in five states, all of those jobs were either take overs or start ups.

Tons of excuses. I'm coming up on two years of consistency now though and I hope I never fall off again.

 

[Trendkill]

I got stuck selling cars for a while and that is super time consuming then just lost the drive. Between 2007 and 2015 I lived in five states, all of those jobs were either take overs or start ups.

Tons of excuses. I'm coming up on two years of consistency now though and I hope I never fall off again.

It happens. I took about the same amount of time off and it took a good 4-5 years to regain everything I had lost. Glad to see you are back on the wagon.

 

[DEADlifter]

7-23-2021

Chest (Upper Focus)

Incline DB Press: 12,10,8,8/16
Incline DB Flies: 10,10,8,8
Pec Deck: 3x12
Incline Machine Press Trifectas: 3x5
V-Bar Pressdowns: 15,12,10

 

[DEADlifter]

7-25-2021

Back and Biceps

Seated Low Rows: 6x10
Seated Alternating High Rows: 4x12
Reverse Grip Front Pulldowns: 4x12
Single Arm Rows: 4x12
Wide Grip Pulldowns: 4x12
Preacher Curls: 4x15
Cable Concentration Curls: 4x12

 

[DEADlifter]

7-26-2021

Cardio Only

Stationary Bike: 1 hour

 

[DEADlifter]

7/28/2021

Shoulders

Smith Machine Seated Press: 4x15
Giant Set DB Raises: 3x12 side,front,rear
Side Cable Raises:3x12
Face Pulls: 3x15

I didn't go heavy at all in the presses. Just one plate on each side. I didn't count tempo but something like 3-1-2.