Deak007's Training Log

[Deak007]

Hey guys! New poster here... I currently post actively on MD, IronMagLabs, and Blackstone Labs forums. I will post a couple weeks of training logs from my other log on MD, so you guys can see how I train. More importantly, I train because I want to better myself, keep myself out of the bars, and show people that I can be what I want to be, and that they can too! in January of 2011, I was 5'10", 275 lbs @ ~31% BF, and a complete mess... Now, I have dropped to 198(this morning) and per calipers at my gym two weeks ago, I was at 11.2%... I do not feel that this is 100% accurate, but I am sure that it is more accurate that the hand gripper thingy... I am on a quest for single digits, and nothing will stop me. My current goal date is July 19th 2013, where i will be going on a beach vacation 11 family members.... This is my extreme motivator to get into the best shape of my life, and show off! My brother and I have a competition going, and having that in the back of my mind is a driving force to bigger and better things!

 

[Deak007]

Monday 12/23 - Chest/Abs

Smith Bench - 5x
INcline HS - 5x
Flat Fly superset pullover - 5x
Decline DUmbbell - 5x
Dips

Circuit - 4x
Hanging leg raise
Oblique crunch
Plank with knee to elbow
reverse crunches

 

[Deak007]

Tuesday 12/24 - AM shoulders PM Back
AM:
Side laterals - 5x
Bent over RD raises - 4x
Smith behind neck press - superset - kettlebell front raises - 5x
leaning side laterals - 4x
high cable pulls - 4x

PM:
Pullups superset poullovers - 5x
HS LOW rows - 4x
HS Pulldown (underhand) - 3x
HS Pulldown (Overhand) - 3x
HS Pulldown (Side grip) - 3x
Machine Row - 4x
HANG stretch - 45sec

 

[Deak007]

Wednesday 12/25 - ARMS

Skull crushers - 4x
Ovehead two hand extensions - 4x
Kickbacks - 4x
Rope Pressdowns - 4x
UNderhand extensions - 3x

Cambered bar curls - 3x
Olympic Bar curls - 3x (not in the squat rack)
Incline curls - 3x
High cable curls - 3x

 

[Deak007]

Thursday - AM Cardio PM Chest/abs

AM:
HIIT sprints in the driveway

PM:
Incline machine press - 5x
Flat HS press - 5x
High cable Fly - 3x
Med. cable fly - 3x
Low cable fly - 3x
Decline HS - 5x

Circuit: 5x
Rope Crunches
Broom Twists
ROman CHairs

 

[Deak007]

Friday - Shoulders/Tris

Lateral raises - 5X - last set was mega drop - 45 drop 40, drop 35, drop 30, drop 25, drop 20.
High cable pulls - 5x
Machine Press - 4x
Upright rows superset front raise - 5x

overhead dumbbell press - 4x
skull crusher superset overhead extension - 5x
rope pressdown - 4x
dip machine - 4x

Cardio: 45 minutes of inclined walking

 

[Deak007]

Saturday - Legs

Leg extensions - 4x
Squats - 5x
step up - 5x
lying ham curl - 4x
SLDL - 5x
Single leg standing curl -4x

Calf raises - 5x

 

[Deak007]

Monday - Chest

Flat dumbbell - 5x - up to 110x8
Incline Bench - 5x up to 225
Decline HS - 4x up to 115 per side
Flat Fly - 4x
Incline Fly - 4x
Dips - 4x

HIIT sled pushes... 10 sprints with 45 sec rest in between

 

[Deak007]

Tuesday - Shoulders

Lateral Raises - 5x
Smith Machine Press - 5x
High Rope Pulls - 3x
bent over RD Raises superset Reverse Pec Dec - 7x (mega burn)
Leaning Lateral Raises - isolating the side delt - 5x
Front raises superset Upright rows - 4x
Barbell Shrugs - 3x

ABS - 15 minutes of a circuit

 

[Deak007]

Wednesday - Back

Rope Pullovers superset Pull ups - 5x
T-bar rows - up to (pic below) - 5x
HS Pulldown - 5x
Underhand grip pulldown - 4x
Machine rows - 4x
Assisted pull ups - 4x
Hyperextensions - 4x

 

[Deak007]

Thursday - Chest/Bi's/Abs

Smith Bench - 5x - NEW PR - 260x6
Incline HS - 4x
Pec Dec - 4x
Flat Fly - 4x
High Cable Cross - 3x
Dips - 4x

Alternate Dumbbell curls - 3x
Hammer Curls - 4x
Barbell curls - 4x - mega drop to finish
Preacher curls - 4x

Abs - 15 minute circuit

 

[Deak007]

Friday - OFF

Full inventory count had me working from 6:00 a.m. to 10 p.m.

 

[Deak007]

Saturday - Shoulders - Tri's

HS Shoulder Press - 6x plus drop set
Lateral Raises - 5x
Bent over RD Raise - 3x dropsets
Cable Lateral raise behind the back - 6x
High cable pulls superset kettlebell presses (leaning back to isolate RD's) - 4x
Upright rows superset Shrugs - 5x

Overhead Single arm Ext's - 4x
Skull Crushers - 4x
Close Grip Bench superset Bench dips - 5x
Rope Pressdowns - 4x

 

[Deak007]

Sunday - Fasted Cardio - 35 minutes - ABS

Weighted rope crunches superset 15lb ball slams - 15 per exercise x 8 sets...

pooped...

 

[Deak007]

Some updated Pics:

First pic was 10/17/13, Second pic was 12/17/13, and Third pic was 1/3/14...

 

[Deak007]

Got a good workout in today... Unfortunately, it wasn't at the gym... It was in the driveway shoveling snow and ice for 30 minutes... Cardio plus strength training all in one! LOL

On a serious note I was pretty pissed that Wood county, where my gym is, it is illegal to be on the roads, so not much I can do there :-(

 

[Deak007]

Looks like I am in the same pickle as yesterday, as of now... Everything is shutdown and i have to stay in the confines of my home, with my 3 dogs and wife.... I am seriously getting a craving for some iron...

 

[Deak007]

Since everything is shut down in town... I got a pushup workout in today... 4 sets: 25 close grip pushups, 25 Neutral grip, and 25 wide grip... in circuit format...

 

[Deak007]

Should be able to get a workout in today... only a lvl 2... I do know that my work is closed... so I will NOT be doing that... no complaints...

 

[joh408]

In on this! Your back has come a long way since October man, looking huge!

 

[Deak007]

In on this! Your back has come a long way since October man, looking huge!

Thanks man!

 

[Deak007]

Hit a new PR in my chest workout...

Flat Bench

135x15
185x15
225x10
245x8
265x6 *** PR!

Incline Bench
135x15
185x12
225x6

Crossovers
Low Pulley - 60x3x12
Med Pulley - 60x3x10
High Pulley - 60x3x10

Dips - 3x12

Alternate dumbbell curls
20x10
25x10
30x10

Barbell curls
55x10
65x8
75x6
85x5 drop 75x5 drop 65x5 drop 55x5

 

[Deak007]

In on this! Your back has come a long way since October man, looking huge!

Thanks man... oh and excuse the nasty back hair... LOL

 

[joh408]

Thanks man... oh and excuse the nasty back hair... LOL

Haha don't worry bout that man. I got a thick layer of hair right now that's probably gonna stay until May

 

[Deak007]

Haha don't worry bout that man. I got a thick layer of hair right now that's probably gonna stay until May

Haha! Now I don't feel so bad!

 

[Deak007]

Excited to hit up shoulders today... been feeling great and strong in the gym... hopefully it comes true.

 

[Deak007]

Shoulders/Tri's/Calves

Lateral Raises
20X15
25X15
30X15
35X12
40X8 drop 35x5 drop 30x5 drop 25x5 drop 20x8

Incline RD Pulls
15x15x3
20x15

Front Raises - single arm
20x15
25x12
30x12

Lateral Raise Machine
50x15x3
75x12

High Cable RD Pulls
50x25
75x25
100x20
125x15 drop 75x20

HS Shoulder Press - Plate loaded - weight is per side
45x20
70x20
90x12

Single Arm Overhead dumbbell extension
20x20
25x15
30x10

Rope Extensions superset Overhead cambered bar extension
50x12 - 40x8
75x12 - 40x8
75x10 - 40x6
75x8 - 40x5

Machine Tricep Extension superset Asst. Dip

50x15 - 50lbs x 8
70x12x3 - 50lbs x 8,6,6

Seated calf raises - DC style

90lbs added

 

[Deak007]

weight as of this morning... 199.6lbs

 

[Duramaxhd]

Subbed

I didn't realize u had a log man sorry
good work here

 

[Deak007]

Subbed

I didn't realize u had a log man sorry
good work here

Its cool man! I just started one, and added some content from a different site.... will be keeping it updated daily!

 

[Deak007]

Back 1/10/14

HS Pulldowns - underhand grip
1PPS x 15
45+25 x 12
2PPS x 10 drop 1PPSx8

T-Bar Rows
25x15
50x15
100x15
150x12
175x12

Rope Pullovers
50x12
70x10
80x8 drop 50x8

HS Low Row
1PPSx15
2PPSx10
2PPS + 25 x 8
1PPS + 25 x 8

Machine Pulldown
100x10
150x10x3

Machine Row - overhand grip
100x12
150x10x2

 

[Deak007]

Legs 1/12/14

I did a lighter leg day, since I will be starting DC this week...

LEg extensions superset Lying leg curls
100x25 - 50x25 x 5 sets - both movements contained 25 partials after the 25 normal reps

Abductor superset hyper-extensions
75x25 - bodyweightx15

Walking lunges superset horizontal leg press
25LBSx20per leg - 100x20 with a V foot position

45* Leg Press
Feet Together
180x20x3

Feet shoulder width
180x15x3

Feet neutral with toes pointed out
180x12x4

They are a little stiff this morning, but nothing like if I was squatting heavy... was a very good burn though...

 

[Deak007]

Day 1 of DC

Gym was busy as hell... so I was pissed that I could not completely follow my plan, but there were just a 1 exercise swap...

HS shoulder press
warmup sets:
45PSx15
70PSx12
90PSx10
Working set:
100PS x 8+6+2

Flat bench on Smith
Warmup sets:
135x20
185x15
225x10
Working Set:
245x8+2+1

Dips:
BWx12+5+2

HS Pulldowns:
Warmup Sets:
45PSx15
70PSx12
Working Set:
90PSx8+5+2

Rack Deads:
Warmup set:
135x15
Working Sets:
225x12
315x8

 

[Deak007]

I have had a super clean day of eating... I had 125ish carbs post workout... and 75g carbs with brekky... other than that, no carbs, and no added fats... haven't felt terrible... but have been hungry at the latter end of my non eating periods...

 

[Duramaxhd]

What are u doing diet wise?

 

[Deak007]

What are u doing diet wise?

I have been experimenting here... trying to find what works best for me...

right now, I am doing low fat med carb high pro. Set up similar to this:

Meal 1: 75-100g Carbs + 50g protein
Meal 2: 50g protein + veggies
Meal 3: 50g protein + veggies
Meal 4: 50g protein + veggies - Pre-workout
Meal 5: 100-150g carbs + 50g protein
Meal 6: 50g protein + veggies

I have a small/medium piece of fruit in meal 1. I have noticed a great response to carbs post workout (naturally), but not so much everywhere else...

 

[Duramaxhd]

I'm no expert but a always had good luck with protein and nuts / fat for my first meal I didn't see any fat in there I know u said low fat but can't Neglecte it ether maybe just a spoonfulls of coconut oil or olive oil I personally have one every night before bed

 

[Duramaxhd]

Pretty sure your leaner then me too so if it's works stick with it

 

[Deak007]

This is the approach I took for about 14 weeks a while ago when I had less muscle and more fat, and dropped dramatically... so I am going to run it for some time until I cannot take the low fat anymore, then go to more of a carb cycling approach and have some fat... NOW what I failed to mention is this is for a workout day... if i do not train, I have NO carbs and small amounts of fat added in... like 10g per meal MAX... weird I know, but like I said, I am trying some things out... when I ran it previous I had about 215g carbs spread out over 6 meals... now I am trying it with ONLY breakfast and post workout...

 

[Duramaxhd]

Well good luck I'm going to keep an eye on the log see how your doing

 

[Deak007]

Well good luck I'm going to keep an eye on the log see how your doing

Thanks man! I have been doing a log on MD and iron mag labs .com for the new product Super DMZ 3.0... which is probably why my appetite is through the roof... but I will be doing a log on here, MD, and BSL.co for PCT IV for Blackstone Labs... so keeping on this style for both products will help me gauge things and switching my training style to DC and doing 3 days DC and 2-3 days abs and cardio will hopefully lean me out some more... I am looking to be super lean for my vacation in July... my brother and i are having a competition/motivating each other to get ripped... so this will be interesting!

 

[Deak007]

Did some inclined walking tonight. 15.0 incline at 4.0 speed for 35 minutes....then hit the sauna for ten.... Vascularity through the roof compared to normal...

 

[Deak007]

Day 2 of DC

Cambered Bar Curls
Warmup:
10PSx20
20PSx15
25PSx12
Working Set:
30PSx10+5+3

Wrist Curls - Palms up
Warmup:
45x20
55x12
70x10+5+3

Standing Calf Raise
200x12 - Typical DC calves set

Lying Hamstring Curls
Warmup:
60x20
90x14
110x12
Working Set:
130x8+3+2

Hack Squat
100x20
220x10 SS
220x20 WM

Was exhausted after this... every time I do legs I get owned... But loved it!

 

[Deak007]

Friday's Day 3 of DC

HS Incline Press
Warmup:
45PS x 20
70PS x 15
90PS x 12
Working Set:
115PS x 9+3+1

Smith Machine Military:
Warmup:
115x12
135x10
Working:
150x10+5+3+1

Skull Crushers:
Warmup:
25PSx20
35PSx12
Working:
40PSx6+3+2+1

Machine Pulldowns
Warmup:
100x15
150x12
175x10
Working:
200x8+3+2

Machine Row - Was going to do HS Low Row, but they were re-padding the front support... so piss...
Warmup:
150x12
175x12
Working:
200x9+3+2

 

[Deak007]

Day 4 DC

Incline Dumbbell curls
Warmup:
20's x 20
20's x 15
Working:
25's x 10+5+3+2

Hammer Curls
Warmup:
40'sx15
40'sx12
Working:
45'sx8+5+3+1

Toe Press
180x10 - 5 sec descent held 10 sec pushed up...

Stiff Leg Deads
warmup:
95x15
Working:
145x12
155x7

Leg Press
Warmup:
180x15
270x15
360x15
Working:
450x10
270x20 WM

 

[Duramaxhd]

Nice work how's the diet coming?

 

[Deak007]

The diet has been good... I have been doing carbs only in the morning and post workout... been making me hungry during the day, but my body is responding pretty well to it...

 

[Deak007]

Day 5 of DC

Flat HS Press:
45PS x 25
70PS x 18
90PS x 12
Working set:
115ps x 8+3+2

Behind the neck Press
95x15
115x15
125x12
Working set:
135x10+5+3+1

Close Grip Bench
135x15
135x12
Working set:
185x10+5+3

Pulldowns
90x12
120x12
150x10
Working Set:
170x6+4+2

T-bar Rows
100x15
200x12
300x12
Working set
400x12

 

[Deak007]

Day 6 of DC
Straight bar curls
55x15
65x12
Working set:
75x10+5+3+1

Reverse Curls
15PSx15
25PSx15
Working Set:
35PS x 8+4+2+1

Seated Calf Raises
50x20
*90x10 traditional DC calf exercise

Hyper Extensions:
BWx15
BWx12
+25x10
Working Set:
+45 x 6+4+2

Squats
135x12
*225x9
*185x20 WM

 

[Deak007]

Start of Round 2 of DC

HS Military
45PS x 15
70PS x 12
90PSx10
Working Set:
100PS x 9+6+3 ***Up 2 reps

Flat Bench on Smith
135x20
185x12
225x10
Working Set:
245x10+2+1 *** Up 2 reps

Dips:
BWx12+7+3 *** up 3 reps

HS Pulldown:
45PS x 15
70PS x 12
Working Set
100PS x 6+5+2 ***Up 10 lbs

Rack Deads:
135x12
*235x12
*325x8