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Deat's Log
 

deat
Level 3

Join date: Sep 2006
Posts: 1033

bugeishaAD wrote:
Arms looking beastmode^squared in tht avi broseph. Strong sessions as always.


Thanks Bug!

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2487

good lifting going on man either way

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deat
Level 3

Join date: Sep 2006
Posts: 1033

Blackaggar wrote:
good lifting going on man either way


Thanks Black!

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deat
Level 3

Join date: Sep 2006
Posts: 1033

Lower Quad Emphasis

Leg Ext
90 x 30
Fire Hydrants
BW x 20

BB Med Stance (2-3" wider than shoulder width)) high bar squat experimenting with "exploding through the entire concentric", only prob. is when the bb leaves my back lol)
135 x 5
185 x 4
225 x 5
add belt
275 x 5
315 x 1
365 x 1

385 x 5 (last two reps were pretty slow)

Leg Press w/ doubled up heavy bands and medium bands (4-count negative, pause, EXPLODE!!!!)
3pps x 5
4pps x 5
5pps x 5 (slowing down on positive due to resistance)
6pps x 5

3pps x 10 x 3 sets(4-count negative, 2-count pause on bottom, EXPLODE)

A1
Leg Ext (1-count pause on top, 4 count negative)
130 x 20 x 3 sets

A2
DB goblet squat (no lockouts 3/4 reps as fast as possible while having perfect form)
50 x 20 x 3 sets

Stretch
Quads, hips, hammies

Good workout.


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deat
Level 3

Join date: Sep 2006
Posts: 1033

Upper Body Dynamic Effort

Handcuffs x 20
Pull aparts x 20 x 2 sets

Bench Dynamic (less than 60 sec between sets)
135 x 3 x 2 sets
185 x 3 x 2 sets
add short light bands to bottom setting of pins
135 x 3 x 2 sets
155 x 3 x 2 sets
185 x 3 x 6 sets

Neutral Grip Low Incline DB Press (<60 sec between sets)
40 x 20
60 x 20
75 x 20
80 x 17

A1 Tricep Pushdown Rope
80 x 10 x 4 sets

A2 Lying DB Tricep Ext
30 x 10
35 x 10
30 x 8
25 x 8

B1 Pulldowns
100 x 10 x 6

B2 Chest Supported Rows
50 x 10 x 5

Medows Row
1p x 10
2p x 10
3p x 10
2p x 10 x 2 sets

C1
Shrug DB (3-count)
50 x 10 x 4 sets

C2
Face Pulls
70 x 10 x 5 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

DE Lower

Warmup hips, knees

Box Squat against Elitefts Grey Bands
135 x 5
185 x 2
225 x 2 x 2
275 x 2 x 3
225 x 2 x 8

Technique Work Deadlift sumo and conventional
225 x 1 x 10

A1
DB Paused Keystone Deads
55 x 10
65 x 10
75 x 10
100 x 10

A2
Leg Curl
130 x 10
150 x 10
160 x 10
170 x 10

B1
Toe Press on Leg Press
2pps x 50 x 3

B2
Elite Light Band Hyper Extension
BW Band x 10 x 3 sets (back was POMPED UPPPPP driving like I was about to go into labor lol)

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deat
Level 3

Join date: Sep 2006
Posts: 1033

ME Upper

warmups
handcuffs, pullaparts

Floor Press 1-count pause w/ thumbless grip pointers on rings
140 x 3
190 x 1
230 x 1
280 x 1
325 x 1
345 x 1
375 x 1
390 x 1

Seated no back support BB Military Press
100 x 10 x 5 sets (different grip each set)

Neutral Grip Pullups
BW x 10, 7, 7, 5, 5

DB Row Strict
50 x 20, 15, 15, 10, 10

A1 Incline Palms UP DB curl
15 x 10
20 x 10
25 x 7
20 x 7
15 x 10

A2 Mini Band Ext Rotation
band x 12 x 5 sets

Lat, shoulder and bicep stretch.


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Adam-F
Level

Join date: Apr 2010
Posts: 919

looking strong deat!

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deat
Level 3

Join date: Sep 2006
Posts: 1033

Adam-F wrote:
looking strong deat!

Thanks Adam!

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deat
Level 3

Join date: Sep 2006
Posts: 1033

lower body

Warmups
leg ext x 30
fire hydrants
box jumps

Barbell Back Squat medium stance
135 x 5
185 x 1
225 x 1
275 x 1
add belt
315 x 1
365 x 1
405 x 1
425 x 1

405 x 4 (coulda got five but didn't want to compromise form)

Bottom half goblet squat (pause 1-count in the hole)
50 x 20
65 x 10
85 x 10
100 x 10 x 2 sets


Gotta bring up my strength outta the bottom. Box squats probably will help a bit, but maybe light touches on a low box would be best.

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deat
Level 3

Join date: Sep 2006
Posts: 1033

upper DE

handcuffs x 10 x 3 sets
pull apparts

DE bench different grip each set with short average band around the pin set on bottom setting
45 x 5
135 x 3 x 2
155 x 3
185 x 3 x 3
155 x 3 x 2
185 x 3 x 5

Low Incline (bottom setting) Neutral Grip DB Press
25 x 20
45 x 20
75 x 20
100 x 15 (not enough rest starting to get fatigued)
90 x 12
75 x 12 x 2 sets

Seated Chest supported Row big ROM (1-count pause on top, 4 count negative, explosive positive)
70 x 10 (neutral grip)
90 x 10 (bench grip)
110 x 10 (neutral grip
140 x 10 x 5 sets (alternating grips each set)

Face Pulls differnt angle each set
90 x 20 x 5 sets
90 x 10 x 3 sets

Fat Gripz Strict seated Hammer Curls both hands
20 x 10
30 x 10
40 x 9

Standing Palms Up 5-count negative alternating DB curls
40 x 6
45 x 6
50 x 6
45 x 6 x 2 sets

Pump city. Fat Gripz HC really hit my forearms, brachialis(sp? sorryLOL) and grip. Gotta keep these in

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deat
Level 3

Join date: Sep 2006
Posts: 1033

DE lower

fire hydrants
leg ext

DE Box Squat
bar x 5
135 x 2
185 x 2
225 x 2 x 6
275 x 2 x 6

form check video


Speedy Rack Pull 6" below bottom of knee
225 x 5
275 x 5
315 x 5
365 x 5

A1 Light Band Resistance 45 Hyperextensions
Band x 10 x 4 sets

A2 Leg Curl Seated
130 x 10
150 x 10
170 x 8
150 x 9



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deat
Level 3

Join date: Sep 2006
Posts: 1033

ME Upper

handcuffs x 10 x 3 sets
pull aparts x 10 x 3 sets

Medium Grip Bench to Manpon
50 x 10
140 x 5
190 x 1
235 x 1
285 x 1
325 x 1
375 x 1
395 x 1

415 x 1


325 x 12
345 x 8

Overhand Bench Width Rows
140 x 10
235 x 10 x 5 sets

Neutral Grip BB Style Pullups
BW x 10/5/4/3/3

Band Ext Rotations x 10 x 7 sets

Noticed my structural imbalances are obvi when doing band pullaparts (right hip and shoulder are droopy. prolly due to 7p isolateral leg press in 2010 and sittin' at a computer all day (like a b055))

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deat
Level 3

Join date: Sep 2006
Posts: 1033

deload lower

fire hydrants x 20 reps x 2 sets
leg ext 80 x 50
leg curl 110 x 50
back extensions bw x 25 x 2 sets
leg press 2pps x 50
keystone db dls 20 x 50

stretch quads hammies hips
roll hammies w/ bb
roll quads/it with foam roller

30 min and done. getting a elitefts yoke ss bar in the mail next week whoop whoop!

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deat
Level 3

Join date: Sep 2006
Posts: 1033

Upper Deload
Db low incline 30 x 50
Db row 45 x 50
Db flat press 45 x 50
Chest supported row 70 x 50
Facepulls 70 x 25 x 2
Med ball front raises 20 x 50
Hammer curl 15 x 50

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deat
Level 3

Join date: Sep 2006
Posts: 1033

lower deload

leg ext
100 x 50 (1-count pause at tke)
Leg curl seated
100 x 50
DB SDL/Keystone hybrid
40 x 50
Fire Hydrant
BW x 25 x 2 sets (wayyyy harder than last time)
Side Bends
55 x 25 x 2 sets

Roll hammies
stretch quads, hip flexors

feelin' fresh.

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deat
Level 3

Join date: Sep 2006
Posts: 1033

Upper Deload part II

handcuffs x 20

bb bench w/ earrings
bar 25 lb earrings on elite light bands x 50
bar 25 lb earrings 10 earrings on elite minis x 15 x 3 sets switching grip from wide to narrow to regular

Inverted Rows
BW x 10 x 6 sets (alt. wide and narrow)

A1 Ext Rotations
mini x 10 x 5 sets

A2 Pullapparts
mini x 50 x 5 sets

B1
Palms UP DB curl
15 x 50
15 x 25 x 2 sets

B3
Seated Band Pushdowns
Double MInis x 50
Double minis x 25 x 2 sets



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deat
Level 3

Join date: Sep 2006
Posts: 1033

nutrition note:

I've been fasting on training day's prior to lifting (between 10AM and 1PM) and subsequently hitting up 4-5 meals of 70/60/30 C/P/F and on off days 30 min of fasted morning cardio and 30/60/30 with 4-5 meals.

I'm 240 morning weight and the leanest I've been at this weight before!

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5482

Fasting is the way to go. By fasting 10am to 1pm do you mean you have breakfast and then skip lunch and no snacks basically or is that continuing from the night before? Do you have anything during workout?

Glad i stopped by this log. I have no idea how i have missed it. Enjoy the weather today

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deat
Level 3

Join date: Sep 2006
Posts: 1033

ryanbCXG wrote:
Fasting is the way to go. By fasting 10am to 1pm do you mean you have breakfast and then skip lunch and no snacks basically or is that continuing from the night before? Do you have anything during workout?

Glad i stopped by this log. I have no idea how i have missed it. Enjoy the weather today



Thanks Ryan.

To clarify I'm usually fasting ~16 hours.

More detailed: be fast at 9PM - begin to train around 9AM-11AM after drinking 10 grams of BCAAs - Eat meal 1 sometime between 11AM-1PM finish eating by 8PM or 9PM

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5482

Ah the fasting sounds like what i do and kinda close to what i do training wise. I always break my fast with my workout shake and consume a meal sometime after trainign 30min to 2 hrs depending on the day. Where in MN are you located? JW you can PM if you want or dont answer at all its all good.

Your one strong guy

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deat
Level 3

Join date: Sep 2006
Posts: 1033

ME lower (aka gettin back n2 da swang of thangs)

Fire hydrants x 20 each leg
Leg ext 90 x 30
Hip flexor stretch

BB medium-wide high bar squat(sry for the silly names, it helps me categorize what I did)
135 x 5
185 x 3 (feelin' mighty explosive)
225 x 1 (ditto)
275 x 1 (ditto)
315 x 1 (ditto)
365 x 1 (ditto)
405 x 1 (super slow rep felt like 1000000 kilos)
385 x 1

Leg Press Doubled Elite Average and Doubled Light bands (3 count negative, 1 count pause on bottom keeping quads and glutes flexed, knees out and EXPLODE through positive)
3pps x 10
4pps x 10 x 4 sets

Jump Rope
200 skips


Short and sweet.

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deat
Level 3

Join date: Sep 2006
Posts: 1033

ryanbCXG wrote:
Ah the fasting sounds like what i do and kinda close to what i do training wise. I always break my fast with my workout shake and consume a meal sometime after trainign 30min to 2 hrs depending on the day. Where in MN are you located? JW you can PM if you want or dont answer at all its all good.

Your one strong guy


Cool stuff Ryan, shot you a PM.

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deat
Level 3

Join date: Sep 2006
Posts: 1033

DE Upper

hand cuffs x 10 x 3 sets
Tricep ext light x 20

Bench w/ short elite light bands (switch grips every set from pinky on ring to pointer 1" outside ring) negative and positive as fast as possible with a pause at full extension

Bands 135 x 2 x 2 sets
Bands 155 x 2 x 2 sets
Bands 185 x 2 x 7 sets
Bands 205 x 2
Bands 225 x 2 (a lil too slow for my liking)
Bands 205 x 2 x 2 sets

Lying on Bench Tricep Extensions Dead Stop
15 x 10
30 x 10
35 x 10
40 x 10 (very hard, form got a lil re-re)

Neutral Grip (1-count pause on top and bottom of each rep, squeezing pecs and tris)
50 x 20
65 x 12
75 x 12 (hard last set)

DB Deadstop Row from floor
100 x 10 x 3 sets (almost no rest)

Chest Supported Row Machine
110 x 20 x 4 (paused on top, controlled negative, retracted and depressed scaps) alternating neurtal grip with pronated grip
110 x 10 x 2 sets

45 plate front raises x 30, 25, 20 (very little rest, massive pumpcity)

Chyeahhhhhhhhhzzzerr

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bugeishaAD
Level 3

Join date: Aug 2007
Posts: 3439

I've been enjoying your posts on the BB'ing forum.

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