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Deak007's Training Log
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...- Deak007
- Post #33
- Forum: Workout Logs
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joh408's Longterm Quest for Fitness
What I like to do is take 3-5 different calculators and average out their output... and go with it... since each is going to be different... LOL- Deak007
- Post #240
- Forum: Training Forum
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What is your favorite cheat meal?
UNderstatement right there... when i diet... I can have NOTHING good in the house... or it will be on when I have a HINT of a craving...- Deak007
- Post #3,917
- Forum: Nutrition / Health
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joh408's Longterm Quest for Fitness
Nice work man... I figured out my maintenance for a recomp soon myself... I am at 3200 cals... but I feel that that is high... lol I could see 2800 max... but i could be coo coo...- Deak007
- Post #238
- Forum: Training Forum
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weight loss in month
I think 2lb per week to start is fine... but the lower and lower BF you get, the harder it is to lose fat... one person cannot keep losing 2lb per week if they are low BF already... they will lose muscle at that point...- Deak007
- Post #9
- Forum: Weight Loss
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Deak007's Training Log
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...- Deak007
- Post #32
- Forum: Workout Logs
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Deak007's Training Log
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...- Deak007
- Post #31
- Forum: Workout Logs
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Deak007's Training Log
Its cool man! I just started one, and added some content from a different site.... will be keeping it updated daily!- Deak007
- Post #30
- Forum: Workout Logs
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Deak007's Training Log
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...- Deak007
- Post #27
- Forum: Workout Logs
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Yet another 5-3-1 by Dmax
Or 40 yard sprints... 10 sprints with 40-45 second rest is killer!- Deak007
- Post #400
- Forum: Workout Logs
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Deak007's Training Log
Excited to hit up shoulders today... been feeling great and strong in the gym... hopefully it comes true.- Deak007
- Post #26
- Forum: Workout Logs
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Interesting scale numbers....
I think it would e like stuffing my face!! Lol- Deak007
- Post #11
- Forum: Nutrition / Health
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Squats on Squats on Squats. Journey to 500lbs!
Absolutely! Name of the game.. Bringing up weaknesses!- Deak007
- Post #15
- Forum: Workout Logs
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Deak007's Training Log
Thanks man... oh and excuse the nasty back hair... LOL- Deak007
- Post #23
- Forum: Workout Logs
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Squats on Squats on Squats. Journey to 500lbs!
Nice front squats!!- Deak007
- Post #12
- Forum: Workout Logs
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