DL's Journal

[DEADlifter]

8-17-2021

Pull B

Seated Rows Close Grip: 3x15,12
Wide Grip Pulldowns: 3x12,10
Trap Bar Rows: 3x10
Chest Supported Rows: 12,12,10,10
Seated Bentover Rear Delt Flies: 4x12
DB Shrugs: 16,15
Cross Body Hammer Curls: 12,10,12
Preacher Curls: 15,12,10
Weighted Back Extensions: 3x12

I was excited to try the trap bar rows. Pretty sure I saw @BrotherIron doing those. The center of gravity I was able to keep on those is way better than bent over barbell rows. They have a home in my pull days for the foreseeable future.

 

[DEADlifter]

8-18-2021

Legs

Extensions: 12x6, 1x25 Rest/pause
Squats: 3x12
Walking Lunges: BW+40 25yds, BW+50 25yds, BW+60 25yds
Standing Leg Curls: 10,10,10, 10/ 20 second iso hold
Calf Extension: 3x20
Adduction: 3x15
Abduction: 3x12

Within two hours of getting home I was asleep. Good stuff.

 

[sfw509]

Nice work. Nothing like a nice post leg day nap.

 

[DEADlifter]

8-20-2021

Push A

Incline BB Press: 10,8,8,5
Seated HS Shoulder Press: 18,15,12
Decline HS Press Trifectas: 6,5,4
DB Side Raises: 12,10,8/16
Slight Incline DB Fly Trifectas: 6,5,4
DB Front Raises: 12,10,8/16
Supinate Cable Pressdowns, John Meadows style: 3x15
V-Bar Pressdowns: 3x12

@CJ275 shared John Meadows' Gauntlet with me. On there John shows a way of taking two single hand grips like you'd use for cable crossovers and hooking them on a single cable for pressdowns. You use a supinate grip and spread them at the bottom.

Found a video:

 

[CJ]

8-20-2021

Push A

Incline BB Press: 10,8,8,5
Seated HS Shoulder Press: 18,15,12
Decline HS Press Trifectas: 6,5,4
DB Side Raises: 12,10,8/16
Slight Incline DB Fly Trifectas: 6,5,4
DB Front Raises: 12,10,8/16
Supinate Cable Pressdowns, John Meadows style: 3x15
V-Bar Pressdowns: 3x12

@CJ275 shared John Meadows' Gauntlet with me. On there John shows a way of taking two single hand grips like you'd use for cable crossovers and hooking them on a single cable for pressdowns. You use a supinate grip and spread them at the bottom.

Found a video:

Ummmm, John calls them Spongy Grips. Get it right!

 

[DEADlifter]

8-21-2021

Pull A

Seated Rows (Power Grip): 15,15,15,12
Face Pulls: 15,12,10,10/20
Rack Pulls SS w/ Reverse Grip Pull-ups: 10,10,8 and 3x8
Lawnmower Pulls: 3x8
DB Shrugs: 2x20
DB Supinating Curls: 3x12
EZ Bar Reverse Curls: 3x10
Rear Delt Flies (Pec Deck): 12,12,10

Treadmill: 40 minutes

The rack pulls were a lot more fun today without the Anavar. The weight I am pulling is baby shit but I am getting good reps and maintaining good form. Honestly, I don't care to ever pull more than 405 again.

 

[CohibaRobusto]

Honestly, I don't care to ever pull more than 405 again.

It ain't about the weight, it's about the bj's! The ladies don't care how much weight you pull!

 

[DEADlifter]

8-22-2021

Legs

Extensions: 8x6, 1x25 rest/pause
Hack Squats: 3x10
Lying Leg Curls: 3x10
Abduction: 3x12

Treadmill: 30 minutes

Lateral Raise Machine: 2x12

The green room was taken so I couldn't get my walking lunges in. I was able to get to the good extension machine though, the MTS on where you have a separate stack for each leg. If you don't cheat your self on the extensions this way it is pretty brutal.

 

[DEADlifter]

Got a couple update pics. I can't really seem to put any substantial size on this summer. But I am still banging the iron around. Summer sucks. Why are all those Scandinavian dudes so big? It's always cold. The Neverending Bulk.

 

[sfw509]

Looking jacked bro. Keep up the great work.

 

[CohibaRobusto]

Yes dude, looking awesome. All that work paying off!

 

[Trendkill]

Honestly, I don't care to ever pull more than 405 again.

I don’t understand this sentence. A man of your intestinal fortitude and exquisite taste in metal can’t possibly mean this.

 

[DEADlifter]

8-23-2021

Push B

DB Side Raises: 12,10,10,10, 8/16, 8/16
Lower Incline DB Press: 75x15, 80x15, 85x15
HS Shoulder Press: 3x12
Incline DB Fly Trifectas: 6,5,4
DB Front Raises: 12,12,10
EZ Bar Supinated Pressdowns: 3x15
Overhead Rope Extensions: 12,8
Cable Xovers: 3x15

I wasn't able to get my Seth sets in on front raises. All the dumb bells kept disappearing.

 

[Thewall]

Looking good bro. How tall are you?

 

[DEADlifter]

Looking good bro. How tall are you?

5'10"

Life has literally beat me down. I think I used to be 5'11".

 

[Trendkill]

Ever measure your height first thing in the morning and then again before you go to bed? Gravity literally pulls you down throughout the day. I'm 3/4" taller in the morning then I am in the evening.

 

[Spear]

Kinda lookin like a young, jacked Randy Savage!

 

[PZT]

Kinda lookin like a young, jacked Randy Savage!

fo sho

 

[Trendkill]

Kinda lookin like a young, jacked Randy Savage!

That's exactly what I thought too.

 

[DEADlifter]

That bastard Jack Tunney