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Deat's Log
 

deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Chest and Biceps

Bench
50 x 5
145 x 5
195 x 2
235 x 2
265 x 5
305 x 5
325 x 5
365 x 4.5 (spotter helped last rep)
270 x 12
270 x 7

Bottom End Drives
285 x 5

Cable Fly
25 x 15 x 4

Alt DB Bicep Curl (5-count negative)
40 x 8
45 x 8
50 x 8
45 x 8
40 x 8

BB Curl
45 x 30, 30, 20, 20

Concentration Curls DB
20 x 15 x 3

Bicep Stretch/Bicep Flex x 40 seconds x 2 sets

BW at training is 266

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Leg Ext
90 x 60, 20, 20

Leg Press
7.5pps x 10 x 10 sets

Squats
225 x 10
275 x 10
315 x 10

Leg Curl
110 x 10 x 5 sets

Standing Calf Raise
75 x 30 x 5 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

warmup

standing strict military
95 x 3
145 x 3
185 x 3
205 x 3
225 x 2
135 x 15
135 x 13
135 x 12
135 x 10
135 x 10

Lateral Raise
30 x 30
30 x 25
30 x 20, 10 partials

Plate Raise
45 x 60 seconds x 3 sets


Facepull
60 x 13 x 3 sets

Smith Close Grip to Manpon
1pps x 8
2pps x 8
3pps x 8 x 5 sets

Tricep Kickbacks pause 2-count at top
25 x 12 x 4 sets

Tricep Pushdown
30 x 70, 20, 10

Hangling Leg Raise
BW x 12 x 4 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Back

Rack Dead from bottom of knee Rest Pause 20 sec between top sets
135 x 5
225 x 5
275 x 5
315 x 2 x 5 sets, 6th set 14 reps

Snatch Deadlift Rest Pause 20 sec between top sets
135 x 3
185 x 2
185 x 2 x 5 sets, 6th set 17 reps

BB row
135 x 5
185 x 4
225 x 3 x 5 sets, 6th set 12 reps

Chinups
BW x 10
BW x 7

Low Cable Row
50 x 12 x 2 sets

Straight Arm Pulldown
37 x 15 x 2 sets (last set had to drop weight for last 5 reps)

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Arms

Warmup
Close Grip Bench (20 sec between 2 x 6 sets)
45 x 10
135 x 10
185 x 3
225 x 3

295 x 2 x 5 sets, 6th set x 4 reps

Scott Curls
warmup
85 x 5 x 5 sets, 3 reps on 6th set


Tricep GIant Set (120 sec between giant sets)
Dicks Press
95 x 15/15/15

Close Grip Pushups
BW x 15/10/7

Standing Overhead Tricep Ext
40 x 20/20/13

Bicep Superset

Close Grip Chin-ups
BW lightband x 10/7/6

Incline DB Curls
35 x 16/10/6

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

6/29/2014
Legs

warmup

squat
45 x 5 x 2
135 x 5 x 2
185 x 2
225 x 2
275 x 2

Rest Pause (20 sec)
315 x 2 x 5 sets, set 6 got 6 reps

Leg Press
2/4/6pps x 5 warmup

Rest Pause (20 sec)
8pps x 2 x 5 sets, set 6 got 16 reps


Single Leg DB DL
40 lbs x 6 reps x 2 sets

Super Set
Leg Ext
130 x 20 x 2

Leg Curl
170 x 6 x 2


Goblet Squat
100 x 10 x 2


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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Chest and Shoulders
warmup

Bench
45 x 10
135 x 5
185 x 2
225 x 2
275 x 2

rest pause (20 sec between each set)
325 x 2 x 5 sets, last set 3 reps

Standing Military
45 x 2
95 x 2
135 x 2

rest pause (20 sec between each set)
185 x 2 x 6 sets

Dips
BW x 2 x 6 sets controlled, shoulders dont like dips

Incline Fly
30 x 15 x 2

DB Pullover
40 x 20 (didn't feel it in chest at all called it good)

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Back

Rackpull below knee
warmups
135
185
225
275
Rest Pause Set (20 sec between sets)
335 x 2 x 5 sets, 10 reps on 6th set

Snatch Grip DL
135 x 2
185 x 2
Rest Pause Set
205 x 2 x 5 sets, 10 reps on 6th set

BB Row
275 x 3 x 5 sets, 8 reps on last set

Wide Grip Pullups
bw x 8 x 2 sets

Low Cable Row
57 x 12 x 2 sets

Straight Arm Pulldown
37 x 15 x 2 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

arms

close grip bench
135 x 5
185 x 5
225 x 3

rest pause (20 sec between reps)
295 x 2 x 5 sets, 6th set x 5 reps

Scott Ez Curls
85 x 5 x 5 sets, 4 reps last set

Giant Set
Dicks Press
115 x 10 x 3 sets
Close Grip Pushups
BW x 17, 10, 10
Tricep Ext Overhead
47 x 20, 15, 13

Pullups
with light band
BW x 10, 7, 5
Incine Curls
35 x 15, 10, 9

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

PR: bloodpressure while tying shoes lol

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

legs
warmup

squat
45 x 10
135 x 5
185 x 3
225 x 2
275 x 2

Rest Pause (20 sec between reps)
315 x 2 x 5 sets, 7 reps on sixth set

Leg Press
2/4/6 x 10

Rest Pause (20 sec between sets)
8pps x 2 x 5 sets, 23 reps on sixth set

Single Leg DL (felt tight in low back/SI)
40 x 6 x 2 sets

Superset
Leg Ext (really controlled)
145 x 20 x 2 sets
Leg Curl
180 x 6 x 2 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

chest on vacation

rack had 4" gaps
Bench
45 x 10
135 x 5
185 x 3
225 x 2
275 x 2

315 x 11 (pr)

Standing Military
185 x 3 x 2 sets

Cable Flies
30 x 15 x 3

Dips
BW x 6 x 5 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Back

warmup

Rack DL Below Knee
135 x 10
185 x 5
225 x 2
275 x 2
315 x 2

Rest Pause (20 sec between sets)
365 x 2 x 5 sets, 6th set x 7

SNatch Grip DL
135 x 3
185 x 3

Rest Pause (20 sec between sets)
225 x 2 x 5 sets, 6 reps on 6th set

BB Row
135 x 5
225 x 5

rest Pause (20 sec between sets)
275 x 3 x 5 sets, 6 reps on 6th set

BW Pullups x 8 x 2 sets
Low Cable Row 50 x 12, 60 x 12
Straight Arm Pulldowns 37 x 15 x 2 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

Arms

Close Grip bench
45 x 50
135 x 5
185 x 2
225 x 2
275 x 1

Rest Pause (20 sec between sets, strictt)
295 x 2 x 5 sets, 6th set 3 reps

Scott Curls
45 x 5
65 x 5

Rest Pause (20 sec between sets)
85 x 5 x 6 sets

Giant Tricep Set
Dicks Press 115 x 15/12/12
CloseGrip Pushups bw x 16/10/8
Overhead Tricep Ext: 40 x 25/18/15

Bicep Super Set
Close Grip Chins BW x 10/5/4
Incline DB Curls 35 x 17/13/10

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

upper arm PR 19" pumped

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

legs

warmup
sqwat
45 x 10
135 x 10
185 x 3
225 x 2
275 x 2

rest pause (20 sec between sets)
315 x 2 x 5 sets, 6th set x 11

Leg press
2pps x 10
5pps x 10

rest pause (20 sec between sets)
8pps x 2 x 5 sets, 6th set x 30

single leg dl
40 x 6 x 2 sets

Super Set
leg ext
155 x 20 x 2
leg curl
185 x 6 x 2

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

chest

warmup

bench
45 x 50
135 x 10
185 x 2
225 x 2
275 x 1

rest pause (20 sec between sets)
325 x 2 x 6 sets

Standing Military (20 sec between sets)
185 x 6 x 2

Dips
6 reps x 6 sets (20 sec between sets)

Cable Fly
20 x 15 x 2

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

height: 6'2"
Weight: 266 at gym 4:30PM
Vertical: 29"

gonna try to measure some NFL combine stats with training partner for fun and see if I can improve them

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

W1D1

Bench (55%)
230 x 10 x 3 sets

Assistance
Close Grip
215 x 8 x 4 sets*bothered right shoulder

Military Press
115 x 8 x 4 sets

Dips
BW x 8 x 4 sets

Cable Flies
20 x 8 x 4 sets

Front Raises
30 x 8 x 4 sets

Cable Pushdowns
65 x 8 x 4 sets

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deat
Level 3

Join date: Sep 2006
Location: Minnesota, USA
Posts: 1003

W1D2
Pull
Rack Pull Below Knee (tweaked back)
135/185/225/275/300 x 5
350 x 5
365 x 5

Assistance
Pullups
BW x 10
BW x 10
BW x 8
BW x 5


DB Pullover
75 x 8 x 4 sets

BB Row
185 x 8 x 4 sets

BB Curl
115 x 8 x 2 sets
105 x 8 x 2 sets

DB Curl
40 x 8 x 4 sets

Gotta be smart and layoff my back

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