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Training Logs
 
Deat's Log
 

deat
Level 3

Join date: Sep 2006
Posts: 1033

W1D4
Squat (65%)
335 x 3 reps x 6 sets

Bottom Up Squats
365 x 1,1,1

Front Squats
155 x 5 x 2 sets

Leg Curl
170 x 8 x 4 sets

Calf Raises
75 x 30 x 3 sets


Didn't ramp all the way up to 80% for these squats due to back. Feels alright, a little tight after the workout.

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W2D1

Bench Heavy (60%)
255 x 9 x 3 sets (went full grip/2" wider thumbless/2" wider thrumbless)

Close Grip to manpon
235 x 8 x 4 sets

Cable Flies
20 x 10 x 4 sets

Tricep Pushdowns
65 x 8 x 4 sets

Diamond Pushups
BW x 8 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W2D2

SUMO!!! DL
135 x 5
185 x 5
225 x 5

Pullups
BW X 10 x 4 sets

BB Rows
195 x 8 x 4 sets

BB Curls
120 x 8 x 4 sets

DB Curls
40 x 10 x 4 sets


Feeling pretty good, back is still tight but no pain. Sumo DLs feel good. Just gotta get mobility and form up to par.

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W2D3
Light Bench (48%)
205 x 9 x 3 sets

Military
140 x 8 x 4 sets

Front Raise
35 x 8 x 4 sets

Facepulls
65 x 8 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W2D4

Squat (had to go easy due to low back)
45 x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3

Bulgarian Split Squat
40/20/bw x 8 x 2 sets

Front Squat
135 x 5 x 2 sets

Leg Curl
180 x 8 x 4 sets

Standing Calf Raise
75 x 30 x 4 sets

BW Squat Tabata
1 set

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W3D1
Heavy Bench (65%)
275 x 8 x 3 sets

Cable fly
25 x 8 x 4 sets

Tricep Pushdowns
65 x 10 x 6 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W3D2
DL
Deload
Cable Pulldown
70 x 10 x 5 sets

BB row
135 x 10 x 4 sets

DB row
50 x 10 x 3 sets

DB Pullover
50 x 10 x 2 sets

Stair Stepper x 5 min

Rolled out lats and t-spine x 5 sets of 1 min each

Contrast shower x 5

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W3D3
Light Bench (52%)
225 x 8 x 3 sets

Overhead Press
145 x 8 x 4 sets

DB Front Raise
35 x 9 x 4 sets

Facepull
60 x 8 x 4 sets (felt a little weird on the top of the rep)

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W3D4

extensive warmup
Leg Extension
90 x 40
110 x 30
130 x 20

Leg Press 1 count pause on bottom
2/4/6 pps x 20

Rear Foot Elevated Split Squat Drop Set
40/25/bw x 8
40/25/bw x 8 + 10 BW reps

Leg Curl
140 x 10 x 4 sets (wow hammies were already smoked)

Calf Raise
80 x 30 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W4D1
Heavy Bench (70%)
295 x 7 x 3 sets

Close Grip to Manpon
225 x 10 x 4 sets

Dips
BW x 8 x 3 sets (collar bone doesn't like this)

Cable Flies
25 x 10 x 4 sets

Cable Pushdowns
65 x 10 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W4D2
DL
315 x 1 x 4 sets (taking it easy as back is still iffy)

Pullups
BW x 10 x 4 sets

DB Pullover
80 x 8 x 4 sets

BB Row
205 x 8 x 4 sets

BB Curl
110 x 8 x 4 sets

DB Curl
40 x 9 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W4D3
Light Bench (56%)
240 x 7 x 3 sets

Military Press
150 x 8 x 4 sets

Front Raise DB
35 x 10 x 4 sets

Facepull
65 x 10 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W4D4
Squat Deload (necessary due to low back/si discomfort)
45 x 10
135 x 5
185 x 5
205 x 2 x 4 sets

Step mill
level 9 x 5 min

Double Band Fat Spideman x 2 minutes x 2 sets
Stretch low everything
double lax ball spine muscles at low ribcage to C-spine

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W5D1
Heavy Bench Deload
185 x 10

BW Pushup
BW x 10 x 4 sets

Cable Flies
20 x 10 x 3

BW dips
BW x 10 x 3

Pushdowns
50 x 10 x 3

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W6D1
HEavy Bench (75%)
320 x 6 x 3 sets

Close Grip to manpon
245 x 8 x 3

Monster mini pushdonws
mini x 40/40/30/30

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W6D2
Back
No DL or Rackpull due to continued recovery of SI/Lumbar

Pullups
BW x 10/10/10/10/7/5

DB Pullover
90 x 8 x 4 sets

BB Row
200 x 8 x 4 sets

BB Curl
115 x 8 x 4 sets

DB Curl
45 x 8 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W6D3
Light Bench (60%)
255 x 6 x 3 sets

Standing Military (small twinge in shoulder and back)
155 x 8 x 3 sets
135 x 8

DB Front Raise
40 x 8 x 4 sets

Facepull
60 x 10 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W6D4
Squats (didn't do due to low back /si still recovering)

fire hydrants x 30
Chris Duffin core activation overhead squats with band x 10 x 3 sets

Leg Ext
90 x 50 reps

Leg Pres
5pps x 50, 40

Med Stance Squat
45 x 10
135 x 5
185 x 5
195 x 3 x 3 paused (felt ok)

BW Squats
BW x 40 x 3 sets

Leg Curls
170 x 7 x 3 (felt weak on these)

Standing Calf Raise
85 x 30 x 4 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W7D1
Heavy Bench (80%)
340 x 5 x 3 sets

Tricep Pushdowns
65 x 10 x 4 sets

Cable Flies
20 x 10 x 4 sets

Cutting back assistance volume to let the the hyperrealization commence

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W7D2
Back
DL (first day back DLing after tweaking back roughly a month ago)
335 x 1 (felt ok, midback was weak)

Pullups
BW x 10 x 6 sets

DB Pullover
90 x 8 x 4 sets

BB Row
205 x 8 x 4 sets

BB Curl
115 x 8 x 4 sets

DB Curl Palms up
50 x 8
45 x 9 x 3 sets

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deat
Level 3

Join date: Sep 2006
Posts: 1033

Nutrition (C/P/F grams)


1 Breakfast- 45/40/30
Usually 3 pieces of 20 grain toast, natty PB and peptopro, multivit, 4 grams fishoil

2 Lunch 45/60/20
Usually 60 grams of protein from chicken or beef, carbs from fruit lately, vco or avocado

3 Preworkout (only on workout days) 30/40/0 back days get the most carbs
Usually peptopro+some sugary drink w/ caffeine (coffee+gatorade or energy drink)

4 Dinner 45/60/20
Similar to lunch

5 Snack 45-250/40/30
Carbs for snack varies based workout intensity and current weight.

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W7D3
Light Bench (64%)
270 x 5 x 3 sets

Shoulder Circuit (crunched for time and slowly removing accessory movements) x 4 rounds
Band face pulls x 10
Front Raise 25 x 10
Seated Barbel Overhead Press 45 x 10 ( just to get the shoulder movement and mobility from overhead)

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W7D4
Squat

Started squatting again to see how my back does. Felt ok.

Warmup
Fire Hydrant x 30 each leg
Leg Ext 70 x 10, 90 x 10, 110 x 10

Chris Duffin BW Band core activation squat dealio BW x 3 x 4 sets in between warmup sets

Med Bar Squat
225 x 10 x 3 sets

Leg Press Ramp Set
3pps/5pps/7pps x 10
Leg Press Descending Set
7pps/5pps/3pps 20 reps/20 reps/40 reps

DB Lunge
45 x 15 yards x 3 sets


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deat
Level 3

Join date: Sep 2006
Posts: 1033

W8D1
Bench Heavy (85%)
360 x 4 x 2 sets

assistance
vacuum house and mow lawn

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deat
Level 3

Join date: Sep 2006
Posts: 1033

W8D2
Deadlift

Rack Pull 2" below knee
45 x 20
135 x 5
185 x 5
225 x 5
275 x 5 x 3 sets

Snatch Grip DL
185 x 5 x 3 sets

Pullups
BW x 10 x 4 sets

BB Rows
light x 10 x 4 sets

BB curls
115 x 9 x 4 sets

DB Curls
45 x 10 x 4 sets

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