DYEL’s Log

[Lets Make A DYEL]

Hey all getting started putting up a log here. Going to go through what I’m doing etc etc.
Quick Background:
Age: 33
Height: 5’ 10”
Late August 2022-Sept 22 = 223-225lbs
Current Weight as of 01/20//23 = 201.4lbs
Current Lifting Split:
4 Day Program
Day 1 - Chest / Bicep
Day 2 - Back
Day 3 - Off
Day 4 - Shoulders / Triceps
Day 5 - Legs
Day 6/7- Off (* might add another day or make Day 6 a hard cardio day)
** speaking of cardio - come February I will be adding at least 3x cardio mornings to my regiment. I’ve made it down where I am with basically bare minimum cardio and I want to change that***

GOALS:
-No Gambling (Currently Day 152)
-Cut Alcohol Consumption Further (Current Consumption Average 1x 3 drinks max every 8 days, was an 7x 3-5 drink guy back in August 22 and further back (Lent I actually went sober and enjoyed it), much of 2020-22 is a bit of a blur. September 2022 is when I began the current consumption level and have stuck to it very well)
- Diet down to 185 lbs
- Add More Cardio + Ab workouts (Swimming, Walking, Jogging, Biking/Cycling)
- Once down to 185lbs…Bulk to 200-205 range.
- Test Competition Cut After Bulk
*** Future Goal for 2024- compete in a True Novice competition***

As for Diet right now I know I am operating at a deficit but I haven’t really sat down and ran the macros. Probably am hindering myself in some aspect diet wise, and come February I want to fully track and adjust macros accordingly. Right now though I’ve been operating pretty much just fine.

Workout Log for 01/19/23
-SHOULDER / TRICEP
-OHP (Barbell)
- 1x10 @ Barbell only
- 1 x6 @ 65
- 2 x 8 @ 85
- 1 x 3 @ 105
- 1 x AMRAP @ Barbell Only

- Seat Shoulder Press ( Dumbell)
- 1 x 10 @ 45 each / 90 total
- 1 x 10 @ 50 each / 100 total
- 1 x 10 @ 60 each / 120 total
- 1 x 8 @ 60 each / 120 total
- 1 x AMRAP @ 45 each / 90 total

- Standing Lateral Raise (Dumbell) (One Arm @ A Time) + Drop Set
- 1 x 12 @ 15
- 1 x 14 @ 20 for 6r + 15 for 8r
- 3 x 16/18/20 @ 25 for 4/6r, 20 for 6/8r, 25 for Balance Due

- Standing Alternating Front Raises + Dumbell Shrug SUPER SET
- 3 x 15 @ 15
- 3 x 12 @ 75 each ( shrug)
- 1 x 12 @ 20

- Close Grip Bench Press
- 1 x 12 @ Barbell Only
- 2 x 10 @ 135
- 1 x 8 @ 155
- 1 x 6 @ 155

- Rope Pull Down
- 1 x 14 @ 20
- 1 x 16 @ 25
- 1 x 18 @ 30
- 1 x 16 @ 35
- 1 x 8 @ 42.5

- Bar Pull Down
Drop Set
- 3 x 14 @ 42.5, 35, 30, 20

- Dips ( Unassisted)
- 3 x 6 @ bodyweight

On to Today 01/20/23

LEG DAY!

 

[lifter6973]

Hey all getting started putting up a log here. Going to go through what I’m doing etc etc.
Quick Background:
Age: 33
Height: 5’ 10”
Late August 2022-Sept 22 = 223-225lbs
Current Weight as of 01/20//23 = 201.4lbs
Current Lifting Split:
4 Day Program
Day 1 - Chest / Bicep
Day 2 - Back
Day 3 - Off
Day 4 - Shoulders / Triceps
Day 5 - Legs
Day 6/7- Off (* might add another day or make Day 6 a hard cardio day)
** speaking of cardio - come February I will be adding at least 3x cardio mornings to my regiment. I’ve made it down where I am with basically bare minimum cardio and I want to change that***

GOALS:
-No Gambling (Currently Day 152)
-Cut Alcohol Consumption Further (Current Consumption Average 1x 3 drinks max every 8 days, was an 7x 3-5 drink guy back in August 22 and further back (Lent I actually went sober and enjoyed it), much of 2020-22 is a bit of a blur. September 2022 is when I began the current consumption level and have stuck to it very well)
- Diet down to 185 lbs
- Add More Cardio + Ab workouts (Swimming, Walking, Jogging, Biking/Cycling)
- Once down to 185lbs…Bulk to 200-205 range.
- Test Competition Cut After Bulk
*** Future Goal for 2024- compete in a True Novice competition***

As for Diet right now I know I am operating at a deficit but I haven’t really sat down and ran the macros. Probably am hindering myself in some aspect diet wise, and come February I want to fully track and adjust macros accordingly. Right now though I’ve been operating pretty much just fine.

Workout Log for 01/19/23
-SHOULDER / TRICEP
-OHP (Barbell)
- 1x10 @ Barbell only
- 1 x6 @ 65
- 2 x 8 @ 85
- 1 x 3 @ 105
- 1 x AMRAP @ Barbell Only

- Seat Shoulder Press ( Dumbell)
- 1 x 10 @ 45 each / 90 total
- 1 x 10 @ 50 each / 100 total
- 1 x 10 @ 60 each / 120 total
- 1 x 8 @ 60 each / 120 total
- 1 x AMRAP @ 45 each / 90 total

- Standing Lateral Raise (Dumbell) (One Arm @ A Time) + Drop Set
- 1 x 12 @ 15
- 1 x 14 @ 20 for 6r + 15 for 8r
- 3 x 16/18/20 @ 25 for 4/6r, 20 for 6/8r, 25 for Balance Due

- Standing Alternating Front Raises + Dumbell Shrug SUPER SET
- 3 x 15 @ 15
- 3 x 12 @ 75 each ( shrug)
- 1 x 12 @ 20

- Close Grip Bench Press
- 1 x 12 @ Barbell Only
- 2 x 10 @ 135
- 1 x 8 @ 155
- 1 x 6 @ 155

- Rope Pull Down
- 1 x 14 @ 20
- 1 x 16 @ 25
- 1 x 18 @ 30
- 1 x 16 @ 35
- 1 x 8 @ 42.5

- Bar Pull Down
Drop Set
- 3 x 14 @ 42.5, 35, 30, 20

- Dips ( Unassisted)
- 3 x 6 @ bodyweight

On to Today 01/20/23

LEG DAY!

Nice way to start a log bro! Following. Good luck.

 

[BigBaldBeardGuy]

Hey all getting started putting up a log here. Going to go through what I’m doing etc etc.
Quick Background:
Age: 33
Height: 5’ 10”
Late August 2022-Sept 22 = 223-225lbs
Current Weight as of 01/20//23 = 201.4lbs
Current Lifting Split:
4 Day Program
Day 1 - Chest / Bicep
Day 2 - Back
Day 3 - Off
Day 4 - Shoulders / Triceps
Day 5 - Legs
Day 6/7- Off (* might add another day or make Day 6 a hard cardio day)
** speaking of cardio - come February I will be adding at least 3x cardio mornings to my regiment. I’ve made it down where I am with basically bare minimum cardio and I want to change that***

GOALS:
-No Gambling (Currently Day 152)
-Cut Alcohol Consumption Further (Current Consumption Average 1x 3 drinks max every 8 days, was an 7x 3-5 drink guy back in August 22 and further back (Lent I actually went sober and enjoyed it), much of 2020-22 is a bit of a blur. September 2022 is when I began the current consumption level and have stuck to it very well)
- Diet down to 185 lbs
- Add More Cardio + Ab workouts (Swimming, Walking, Jogging, Biking/Cycling)
- Once down to 185lbs…Bulk to 200-205 range.
- Test Competition Cut After Bulk
*** Future Goal for 2024- compete in a True Novice competition***

As for Diet right now I know I am operating at a deficit but I haven’t really sat down and ran the macros. Probably am hindering myself in some aspect diet wise, and come February I want to fully track and adjust macros accordingly. Right now though I’ve been operating pretty much just fine.

Workout Log for 01/19/23
-SHOULDER / TRICEP
-OHP (Barbell)
- 1x10 @ Barbell only
- 1 x6 @ 65
- 2 x 8 @ 85
- 1 x 3 @ 105
- 1 x AMRAP @ Barbell Only

- Seat Shoulder Press ( Dumbell)
- 1 x 10 @ 45 each / 90 total
- 1 x 10 @ 50 each / 100 total
- 1 x 10 @ 60 each / 120 total
- 1 x 8 @ 60 each / 120 total
- 1 x AMRAP @ 45 each / 90 total

- Standing Lateral Raise (Dumbell) (One Arm @ A Time) + Drop Set
- 1 x 12 @ 15
- 1 x 14 @ 20 for 6r + 15 for 8r
- 3 x 16/18/20 @ 25 for 4/6r, 20 for 6/8r, 25 for Balance Due

- Standing Alternating Front Raises + Dumbell Shrug SUPER SET
- 3 x 15 @ 15
- 3 x 12 @ 75 each ( shrug)
- 1 x 12 @ 20

- Close Grip Bench Press
- 1 x 12 @ Barbell Only
- 2 x 10 @ 135
- 1 x 8 @ 155
- 1 x 6 @ 155

- Rope Pull Down
- 1 x 14 @ 20
- 1 x 16 @ 25
- 1 x 18 @ 30
- 1 x 16 @ 35
- 1 x 8 @ 42.5

- Bar Pull Down
Drop Set
- 3 x 14 @ 42.5, 35, 30, 20

- Dips ( Unassisted)
- 3 x 6 @ bodyweight

On to Today 01/20/23

LEG DAY!

Thats a lot.

31 sets. So 3 min rest between sets and even doing fast sets, that must have taken you over 2 hours in the gym. If you didn't take 3 mins rest between sets, then the sets weren't hard enough.

I'll give you some feedback and suggest upping the weight while lowering the number of sets (two to three sets is more than enough). You don't need al that extra volume. Volume doesn't build muscle as effectively as mechanical tension on the muscle (pushing heavy weight hard). Volume DOES leave you fatigued and sore and a lot of people equate fatigue and sorness with "doing a lot so must be working."

 

[Test_subject]

Thats a lot.

31 sets. So 3 min rest between sets and even doing fast sets, that must have taken you over 2 hours in the gym. If you didn't take 3 mins rest between sets, then the sets weren't hard enough.

I'll give you some feedback and suggest upping the weight while lowering the number of sets (two to three sets is more than enough). You don't need al that extra volume. Volume doesn't build muscle as effectively as mechanical tension on the muscle (pushing heavy weight hard). Volume DOES leave you fatigued and sore and a lot of people equate fatigue and sorness with "doing a lot so must be working."

I agree with this.

Doing that many sets forces you to pace yourself and decreases your effort per set. Cut the sets and increase the weight a bit and you’ll have shorter, more efficient sessions.

23 sets for shoulders in one session is an obscene amount of volume.

 

[Lets Make A DYEL]

Thats a lot.

31 sets. So 3 min rest between sets and even doing fast sets, that must have taken you over 2 hours in the gym. If you didn't take 3 mins rest between sets, then the sets weren't hard enough.

I'll give you some feedback and suggest upping the weight while lowering the number of sets (two to three sets is more than enough). You don't need al that extra volume. Volume doesn't build muscle as effectively as mechanical tension on the muscle (pushing heavy weight hard). Volume DOES leave you fatigued and sore and a lot of people equate fatigue and sorness with "doing a lot so must be working."

Duly noted. On the compounds I take as much time as I need during rest, on isolations I run much quicker with the higher reps/lower weight/drop sets/partial reps.
Usually takes me about 1.5-1.75 hrs with stretching first. Yesterday was closer to 1.75 hrs
I’m running on the ideology of compounds try to go heavy to failure, isolation going after the pump. Maybe I’ll adjust in February and go heavier controlled. I’m trying to hit 15 -20 sets at least per body part

 

[lifter6973]

Duly noted. On the compounds I take as much time as I need during rest, on isolations I run much quicker with the higher reps/lower weight/drop sets/partial reps.
Usually takes me about 1.5-1.75 hrs with stretching first. Yesterday was closer to 1.75 hrs
I’m running on the ideology of compounds try to go heavy to failure, isolation going after the pump. Maybe I’ll adjust in February and go heavier controlled. I’m trying to hit 15 -20 sets at least per body part

Do what works for you bro. At the end of the day, we all give advice but there is no one size fits all.

Try different suggestions and do some extra research. Put it all to the test and then make up your own mind as to what ultimately works best for you.

 

[Test_subject]

I’m trying to hit 15 -20 sets at least per body part

Why?

 

[Lets Make A DYEL]

Why?

Honestly no real rhyme or reason other than feel. I’ve felt the most pump when I get to that range where as when I’ve gone heavier lower sets (10 + year ago) my strength gains were on point but I never felt a true pump or saw actual physical results other than the actual strength gain. Might be oxymoronic and not make sense but it’s the way it’s felt for me. I’ve really targeted getting a pump now (older, wiser than in my teens/early 20s).

 

[BigBaldBeardGuy]

Honestly no real rhyme or reason other than feel. I’ve felt the most pump when I get to that range where as when I’ve gone heavier lower sets (10 + year ago) my strength gains were on point but I never felt a true pump or saw actual physical results other than the actual strength gain. Might be oxymoronic and not make sense but it’s the way it’s felt for me. I’ve really targeted getting a pump now (older, wiser than in my teens/early 20s).

Pump is just a feeling. It’s no significant indicator of or contributor to hypertrophy.

Heavy weights don’t cause injuries. Poor or a breakdown in technique causes injuries. With that said, you are just as likely to get injuries using lighter weights (because you’re increasing the number of movements).

 

[Diesel59]

Good job staying away from those things you're trying to avoid. I'll follow along.

 

[lifter6973]

Good job staying away from those things you're trying to avoid. I'll follow along.

Agree. I told him in his other thread he needs to be honest with himself and realistic. It doesn't really matter what he tells us but if he drinks on a regular basis, he will never reach his goals.

There are several truthful guys here that have gotten past their addictions and hopefully they chime in or PM him with advice.

I say 'truthful guys' because unfortunately there are some here that lie to us and themselves. @Lets Make A DYEL, I recommend you check the history of anyone that contacts you through PM at least on here to see what type of an individual you are truly dealing with. Remember to never give sensitive info over PM either.

Like I said before @Lets Make A DYEL its a good start and you should feel good about the progress you have made in trying to drop your addictions. This is really just the beginning though and there are still patches to get through in the future. Focus on the positives and continue to improve yourself one day at a time.

Those addictions no matter how tempting will only bring you down.

 

[BigBaldBeardGuy]

Good job staying away from those things you're trying to avoid. I'll follow along.

Yes. Good job fighting that shit off. There’s a lot of guys in recovery that are very active in this lifestyle because it provides structure and focus. When you’re working hard in the gym to reach your goals, the other stuff becomes harmful. You’ve made the decision to pursue self-improvement instead of self-harm. It’s easier to quit drinking when you make the decision to never have another drink again. It becomes black and white. Simply turn the valve off.

I have 13 years of sobriety so if you ever need assistance or strength, drop me a PM.

 

[crido887]

Are you natural or enhanced OP?

I agree with BBBG and Test subject.
I am done with Resistance training within 45min-1hr.(I do not include cardio in that 1 hour time)

I dont like set days. Some people do. I just like saying D1 Legs, D2, chest, D3, back. Just to give flexiblity with my lifting schedule.


I Do a PPL split. Some people love it, some people hate it. works for me. If I have to miss a day due to DOMS, atleast I am not focused on what day of the week it is.


In regards to alcohol, my personal experience.


I personally used to drink everyday. I had a 2 glasses of wine a per weekday, maybe 7 drinks on a saturday night. When it changed. I started TRT. I didnt feel the need to drink as much. Maybe 1 glass of wine on the weekday?

When I started blasting I really didnt care to drink on a weekday, maybe half a glass of wine. I could tell it would affect my training, recovery etc. 1 glass of wine with my wife at a nice dinner? Maybe 5 drinks max on a Saturday? IT would mess me my recovery. noticeably.


I still drink in moderation if its the right setting. I am never an "all or nothing" kind of guy.

I just noticed I cared less for drinking as time went on, sometimes it does make me sad because it was a way I connected and spent time with my wife going out to wine country, tastings, bars, etc.

When I did this last cycle and this current cut. This was the least I have ever drank. my Recovery is so much better and my performance is too.

I did have 3 glasses of wine right before my cut. I will say that it hit me hard(not used to it anymore)

Whatever you decide, best of luck.

 

[Lets Make A DYEL]

Are you natural or enhanced OP?

I agree with BBBG and Test subject.
I am done with Resistance training within 45min-1hr.(I do not include cardio in that 1 hour time)

I dont like set days. Some people do. I just like saying D1 Legs, D2, chest, D3, back. Just to give flexiblity with my lifting schedule.


I Do a PPL split. Some people love it, some people hate it. works for me. If I have to miss a day due to DOMS, atleast I am not focused on what day of the week it is.


In regards to alcohol, my personal experience.


I personally used to drink everyday. I had a 2 glasses of wine a per weekday, maybe 7 drinks on a saturday night. When it changed. I started TRT. I didnt feel the need to drink as much. Maybe 1 glass of wine on the weekday?

When I started blasting I really didnt care to drink on a weekday, maybe half a glass of wine. I could tell it would affect my training, recovery etc. 1 glass of wine with my wife at a nice dinner? Maybe 5 drinks max on a Saturday? IT would mess me my recovery. noticeably.


I still drink in moderation if its the right setting. I am never an "all or nothing" kind of guy.

I just noticed I cared less for drinking as time went on, sometimes it does make me sad because it was a way I connected and spent time with my wife going out to wine country, tastings, bars, etc.

When I did this last cycle and this current cut. This was the least I have ever drank. my Recovery is so much better and my performance is too.

I did have 3 glasses of wine right before my cut. I will say that it hit me hard(not used to it anymore)

Whatever you decide, best of luck.

As of right now and probably through 2023, all natural. Been doing my research on everything for a while so I’m not uninitiated in that aspect (TRT, anabolics, etc etc), but I can honestly say not there yet. Have a few things to focus on first before ever dabbling.

I can definitely relate, ever since I did the major harm reduction renovation on my alcohol consumption habits, I definitely feel extremely better. The most notable is the no bloat factor )especially in my face and the morning after. Used to take me like an hour to essentially “start the engine” when I woke up. Real hazy listless feeling, dehydrated. Now I wake up and actually feel pretty good, within 10 mins the engine is going and I’m ready for the day.

 

[Lets Make A DYEL]

Just finished Leg Day
Felt good, hard work

Squat
1 x 12 @ barbell only
1 x 10 @ 95
1 x 8 @ 135
1 x 6 @ 185
1 x 2 @ 225
1 x 2 @ 225

LEG PRESS (machine)
1 x 12 @ 120
1 x 10 @ 180
1 x 12 @ 200
1 x 8 @ 240
1 x 8 @ 240

LEG CURL (machine)
1 x 10 @ 70
1 x 12 @ 100
1 x 8 @ 110

Rotary calf (machine)
3 x 12 @ 120, 130, 140

LEG RAISE (machine)
4 x 10 @ 100, 120, 130, 140

STANDING CALF RAISES (barbell)
1 x 10 @ 135
2 x 8 @ 225

 

[Lets Make A DYEL]

Today and tomorrow are off days. Today relax, tomorrow have a lot of errands to run.
Come next week I am going to add 3 days of early morning cardio to the rotation

To the Bros……thoughts on moving to Florida.
Awaiting a pretty legit job offer with a move to Florida attached but it’s not like what I have right now is too shabby either.

 

[lifter6973]

Today and tomorrow are off days. Today relax, tomorrow have a lot of errands to run.
Come next week I am going to add 3 days of early morning cardio to the rotation

To the Bros……thoughts on moving to Florida.
Awaiting a pretty legit job offer with a move to Florida attached but it’s not like what I have right now is too shabby either.

Depends on where in Florida. For the most part, cost is living is reasonable outside of the big cities.
Weather is also nice but I personally would not want to be near the coast having to deal with major weather issues.
Overall I would say go for it.

 

[Lets Make A DYEL]

After re-evaluating and researching think I am going to switch up my current routine come next week, still working out the logistics. Might go to a 5 day split, but I am thinking lowering some volume and hit each muscle group 2x per program rotation/week.
Going to figure it out this week and I'll post the new plan and see what people think/recommend

 

[Lets Make A DYEL]

CHEST

WIDE GRIP FLAT BENCH
1 x 12 @ Barbell only
1 x 6 @ 95
1 x 6 @ 135
1 x 8@ 185
1 x 6 @ 205
1 x AMRAP@ 135

(Wanted 225 but on the person that could spot me got busy after, so I decided wise decision wait for next chest session, got the six
INCLINE DUMBELL CHEST PRESS
1 x 10 @ 50 each = 100 total
1 x 10 @ 60 each = 120 total
1 x 6 @ 70 each = 140 total
1 x 5 @ 75 each = 150 total
1 x AMRAP @ 55 each = 110 total

DUMBELL FLYS FLAT BENCH
1 x 10 @ 15 each = 30 total
1 x 12 @ 20 each = 40 total
1 x 8 @ 27.5 each = 55 total
1 x 8 @ 30 each = 60 total

BARBELL BICEP CURL
1 x 10 @ Barbell only
1 x 10 @ 55
1 x 8 @ 65
1 x 5 @ 75
1 x 5 @ 85
1 x AMRAP @ barbell only

STANDING ALTERNATING DUMBBELL CURLS
1 x 10 (each arm) @ 30 each
1 x 12 (Drop Set) @ 7x 30 each + 5x 25 each
1 x 14 (Drop Set) @ 5x 35 each + 3x 30 each + 4x @ 20 each + balance @ 15 each

STANDING HAMMER CURLS
4 x 15 @ 15 each = 30 total

 

[Lets Make A DYEL]

Yesterday had to do an abbreviated workout. Didn’t do an official log where I write it all down but this is what I hit (3 sets each, 2 DL warm up sets roughly went 6-10 reps but wasn’t keep a count log)

BACK DAY
Deadlift
Bent Over Barbell Row
Alternating Dumbell Row
Low Seated Cable Row
Lat Pulldown