DYEL’s Log

[Lets Make A DYEL]

SHOULDER / TRI

-OHP (Barbell)
- 1x10 @ Barbell only
- 1 x6 @ 65
- 1 x 6 @ 95
- 1 x 3 @ 105
- 1 x 3 @ 115

- Seat Shoulder Press ( Dumbell)
- 2x 8@ 50 each / 100 total
- 2 x 8 @ 60 each / 120 total

- Standing Lateral Raise (Dumbell) (One Arm @ Time)
- 1 x 10 @ 15
- 1 x 8 @ 30
- 1 x 8 @ 22.5

- Standing Alternating Front Raises
- 1 x 15 @ 15
- 2 x 12 @ 20

Close Grip Bench Press
- 1 x 10 @ 135
- 1 x 6 @ 155
- 1 x 5 @ 175

- Rope Pull Down
- 4 x 12 @ 25, 35, 42.5, 50

- Overhead Cable Tricep Extension
- 4 x 10@ 35, 42.5, 50, 55

- Dips ( Unassisted)
- 3 x 6 @ bodyweight

 

[Lets Make A DYEL]

Sup Gents
Totally forgot to post my Friday Leg workout. Went mainly heavily with decent volume nothing too crazy.

Squats (did hit 225 for 4 x 2)
Standing Barbell Calf Raise
Leg Press (Machine)
Leg Curl (Machine)
Leg Raise (Machine)

Might add something to this route, maybe split squats this week.
Today is chest/biceps. I'll document that full routine.

Ive decided to keep/slightly adjust my current split for Feb to March with a bigger emphasis on my macros. Really want to fully dial in the diet. Right now I've basically been doing it off the top of my head with solid results, but now I want to really refine to make it down to 185. Also adding cardio. Today I'll do something for 20 minutes before lifting. Tomorrow I am definitely planning on swimming early morning.

 

[1bigun11]

I'm glad you're over here man. Nice log.

 

[Lets Make A DYEL]

Yesterdays Log

CHEST/BICEP
CHEST

WIDE GRIP FLAT BENCH
1 x 15 @ Barbell only
1 x 6 @ 135
1 x 8@ 185
1 x 6 @ 205
1 x AMRAP@ 135
(Same case as was last week, wanted 225 w/a spot especially feeling pretty good at 205 w/ no spot, but there's definitely a weird vibe at this gym in regards to spotting. Thats something new any other gym i've been too even super fancy gyms you still had your gainz goblinz always ready to help a bro out. This gym while super nice, the people 1. I dont trust to spot me proper, 2. very closed off vibe. However Ive been doing my chest routine upstairs, might start doing it on the downstairs racks and see if theres a different vibe)

INCLINE DUMBELL CHEST PRESS
1 x 10 @ 50 each = 100 total
1 x 10 @ 65 each = 130 total
1 x 8 @ 70 each = 140 total
1 x 5 @ 75 each = 150 total


DUMBELL FLYS FLAT BENCH
2 x 12 @ 20 each = 40 total
2 x 8 @ 30 each = 60 total

BARBELL BICEP CURL
1 x 10 @ Barbell only
1 x 10 @ 65
1 x 5 @ 85
1 x 3 @ 95

STANDING ALTERNATING DUMBBELL CURLS
1 x 6 (each arm) @ 30 each
1 x 6 @ 40
1 x 6 @ 45

PREACHER CURLS W/ EZ BAR
1 X 10 @ 50
1 X 8 @ 60
1 X 4 @ 90 (I screwed up and thought I grabbed the 70, decided to say fuck it and try. Might not have been the best idea, but is what it is- no injury)

STANDING HAMMER CURLS
1 x 6 @ 30
1 x 6 @ 35
1 x 6 @ 40

CHEST PRESS (MACHINE)
3 X 8 @ 50 EACH SIDE


(I DONT KNOW THE EXACT NAME HERE)
LAYING DOWN CURL ON CABLE ROW
3 X 10 @ 25 EACH

CHEST FLY (MACHINE)
3 X 10 - FORGOT THE WEIGHT



BACK DAY TODAY

 

[Diesel59]

Nice upper body workout there. That gym sounds pretty pretentious though.

 

[Lets Make A DYEL]

Yesterday's BACK DAY

DL
1 x 6 @ 135
1 x 6 @ 205
1 x 6 @ 225
2 x 4 @ 245

WIDE GRIP PULL UPS
3 X 5

STANDING BARBELL ROW
1 X 8 @ 115
1 X 6 @ 135
1 X 6 @ 155

ALTERNATING DUMBELL ROW
1 X 8 @ 60
1 X 8 @ 70
1 X 8 @ 80

LAT PULLDOWN
Did 4 x 10/8 progressively going up in weight, just didnt log it

CABLE ROW
4 X 10/8/4 @ 140, 160, 180, 200

SEATED ROW MACHINE
3 X 8 @ 80

 

[seeker11]

I'm proud of you

 

[Lets Make A DYEL]

SHOULDER/TRIs (Yesterday)
-OHP (Barbell)
- 1x10 @ Barbell only
- 1 x6 @ 65
- 1 x 6 @ 95
- 1 x 3 @ 115
-1 x 2 @ 125

- Seat Shoulder Press ( Dumbell)
- 2x 8@ 60each / 120 total
- 1 x8 @ 70 each / 140 total
- 1 x 6@ 70 each / 140 total

- Standing Lateral Raise (Dumbell) (One Arm @ A Time)
- 1 x 10 @ 20
- 1 x 8 @ 30
- 1 x 8 @ 35

- Standing Alternating Front Raises
- 1 x 10 @ 15
- 1 x 8 @ 20
1 x 6 @ 30

Close Grip Bench Press
- 1 x 8 @ 135
- 1 x 8 @ 155
- 1 x 5 @ 175

- Rope Pull Down
- 4 x 10 @ 35, 42.5, 50, 60

-Overhead Cable Tricep Extension
- 4 x 8 @ 42.5, 50, 55, 60

- Dips ( Unassisted)
- 3 x 10 @ bodyweight

 

[Lets Make A DYEL]

Didn't fully log my Friday Leg Day. I'll add what I have later today when I post. Few notes though on legs.

- Think this coming leg day, I am going to rewind and start from the beginning. I have not been happy with my squat depth when I get to the heavier weight. I am going to deload down to 135 and focus completely on depth only for the next few weeks.

- keep everything else roughly the same but lower the volume, and really go for hard intensity.

- I have Osgood Schlatter in my left knee since the 7th/8th grade. Basically for those that dont know, If you look at your bent knee cap it should be completely flat from kneecap down your leg. Instead directly below my knee cap I have basically a giant growth deposit. Makes it look like the top of my femur is sticking out just below the knee. Due to this one quad (my right) has a little bit more development than my left. I had been meaning to get it surgically repaired a few years back but said screw it. I think in 2024 I may get it handled officially. Definitely going to add some split squats to add some development to my left.

 

[Lets Make A DYEL]

Missed posting my last two workouts. Honestly I know for sure I am progressing in strength. I just didnt feel like sitting and writing out everything. Basically went into mode of lift heavier, more intensity, a little less set, little less reps.
CHEST/BICEP (Monday)
Flat Bench
Incline Dumbell
Flat Bench Flys
Barbell Curl
Standing Alternating Dumbell Curl
Preacher w/ EZ Bar
Chest Press Machine
Hammer Curls

BACK (Tuesday)
Deadlift (hit 275 x2 )
Wide grip Pull ups
Bent Over Barbell Row
Dumbell Row
Lat Pulldown
Wide Grip Row
Reverse Fly

 

[Lets Make A DYEL]

My bad missed a few logs, but have been working out consistently. Same schedule, routine. I have lowered the volume and upped the intensity which I think has been paying off with strength gains overall. Size gains also are becoming more apparent while with a slight weight decrease (I might be under 200 by end of the week). Moving to Florida in March so basically I am continuing status quo until then. Once I get down there join a gym day 1, continue the same work, see where my weight is at and decide if I want to add weight or not.
Also slowly contemplating gear usage by end of 23/beginning of 2024

 

[IronSoul]

Gonna have to follow along bro

 

[Lets Make A DYEL]

I think Ill be able to do some of this by memory from yesterdays BACK workout

BACK
Deadlift
1x 5 @ 135
1x 5 @ 185
1x 5 @ 225
2 x 5 @ 245
1 x 2 @ 265
1 x 12 @ 185

Bent Over Row Barbell
1x 5 @ 115
1 x 5 @ 135
2 x 5 @ 155

Wide Grip Pull Up
3 x 5

Bent Over Dumbell Row Alternating
1 x 6 @ 65
1 x 6 @ 75
1 x 6 @ 85

Lat Pull Down
(Dont remember the weights)
3 x 5-6

Cable Row Machine
(Don't Remember the weights)
3 x 5-6

 

[Lets Make A DYEL]

My bad yall. its been a bit. Accepted a new gig in Florida. Prepping for the move and what not. Still been in the gym heavy (this week doing a slight deload, then making some major adjustments come my first week in FL). Very excited. Also on the cusp of 200 days gamble free.
Thinking more about gear, but not for the immediate future. We shall see. First thing I do once I get situated in Florida is sign up for a solid gym and get back to work.

 

[turkey_sandwich]

Florida

congrats on the new position

"welcome to death row"