Deak007's Training Log

[Deak007]

The last two weeks have been hell... NO time to really log on any of the boards... I finished 2 rounds of DC, and am going to take a break. It absolutely killed my energy levels and made me extremely tired all of the time.

With that being said I am going on training like a used too... blasting and killing the muscle.

My week looks like this:
M - Back
Tu - Arms/Cardio
W - Chest
Th - Legs
F - Shoulders
Sat - Cardio
Sun - OFF

If something comes up from work and i cannot get a workout in, I sub the cardio session on saturday for the workout i missed... THis last week it was legs, so I did legs on saturday...

I have been cutting for 2 weeks now, down from 205.8 to 199.8 as of Saturday morning.

Nutrition looks roughly like this:
Roughly - 70g Fat 150 carb 300g Protein

I will be doing this approx 6 days a week and the 7th is a low fat carb refeed.

 

[Deak007]

Back 2/17/14

Rope Pullovers - superset - assisted pullup close grip palms facing eachother
50x20 - 12
60x15 - 12
70x15 - 10
80x10 - 8

Dumbbell Rows
50x15
75x15
100x10 drop 55x8

Pull Downs - wider grip
100x15
120x15
150x12
170x10 - drop 100x8

Low row
45PSx15
70PSx15
90PSx12,10

Cardio - 25 minutes inclined walking

 

[Deak007]

ARMS 2/18/14

Alternating dumbbell curl warmup
20x25PS
25x20PS
30x15PS
35x12PS

Overhead dumbbell extension warmup (single Arm)
20x20PS
25x18PS
30x15PS
35x12PS

Machine Curls
50x20
75x15
100x10 drop 60x8

Close grip bench - superset - overhead dumbbell extension (both arms)
95x20 - 45lbx15
145x15,12,10,8 - 45lbx12,10,10,8

Low cable curls
50x20,18,15
65x15,12,10
Very short rest between each... MAYBE 30 seconds... some i do not think were that long.

UNderhand tricep extensions
50x15,12
65x12,12,10
Very short rest between each... MAYBE 30 seconds... some i do not think were that long.

Hammer curls - superset - kickbacks

45x15 - 15x12
45x12 - 15x10
50x12 - 15x8

Inclined walking 25 minutes

 

[Deak007]

Chest 2/19/14

Flat HS Press
45PSx20
70PSx20
90PSx15
110psx10 RP + 4

Incline Dumbbell Bench - superset - Incline Flye
50x15 - 25x10
55x12 - 25x8
50x10 - 25x8

High Cable Crossover
65x20,20
80x15,15,12

Medium height Cable Crossover
65x15,15
80x12,12,10

Decline HS Press
45PSx15,15,12
90PSx12,10

ABS - 15 minutes of various activities put into a circuit...

 

[Deak007]

Legs - 2/20/14

Leg Extensions - 50x25x3

Machine Squats -

2PPSx15
3PPSx15
4PPSx15
5PPSx12

Standing leg curls
25x15x3
50x12x2

Leg Press circuit

Normal width, then narrow, then toes pointed out at medium
2PPSx15,12,12 x 5

Lying leg curls
50x15
70x15
100x12
130x10

Pooped...

 

[Deak007]

Shoulders 2/21/14

Seated side laterals

25x20
30x15
35x15
35x12 drop 30x10 drop 25x8 drop 20x5

Rear Delt Rope Pulls
105x20
120x18
135x12
150x10+5+3

Arnold Presses
40x15
50x12
55x10 drop 30x10

Upright Rows
45x12
65x12x3

Dumbbell Shrugs
50x15
75x12
100x12x3

Rotator cuff exercises

3 different exercises that are difficult to explain... but this lasted about 10 minutes. did a 3 exercise circuit x 3sets...

 

[Deak007]

Back 2/24/14

Rope Pullovers
50x20
70x20
100x14
100x10

Dumbbell Rows
50x20
60x20
75x15
90x12

Front Pulldowns
90x15
140x12
180x10
90x15
90x12 - Behind the neck pull down

HS Low Row
45PS x15x3 - held the squeeze and the extension for 3 seconds

Pullups/Chinups
PULL - BWX10
CHIN - BWx12
PULL - BWx8
CHIN - BWx12
PULL - BWx8
CHIN - BWx10

ALL of these are dead hang pulls and chins... i pause for a full second to two at the bottom to ensure that there is no momentum being used.

ABS -
Rope Crunches
150x20x5

Ab Wheel
10repsx3

Roman Chairs
15x3

 

[Deak007]

2/27 I did legs... I cannot remember the workout since it was almost a week ago...

I do know it was a quality workout cause i still feel it today!

 

[Deak007]

Friday 2/28 - Shoulders

Exercises included side lateral raises, Arnold presses, high rope pulls, reverse pec dec, isolated side laterals, upright rows, front raises, and shrugs...

 

[Deak007]

I took the weekend off... went out of town with my wife to get away from the daily stresses... it was VERY relaxing and caught up on a lot of rest... I have felt very energized the last couple of days.

 

[Deak007]

3/4/14 - Back

Rope Pullovers
50x20
75x15x3

Barbell bent over rows - overhand
135x15
185x12x2
205x12x2

Pull Downs - wide grip
90x20
105x18
120x18
135x16
150x13
165x11
180x8

HS Pulldowns -
25PSx20x2 - major squeezes with 3 second hold at contraction
70PSx15x2 - squeeze and go...no hold

Assisted pullups
50lbs resistance x15x3

 

[Deak007]

Chest 3/6/14

HS Flat bench
45PS x 20
70PS x 15
90PS x 12 x 3
70PS x 10
45PS x 10

Incline HS
45PS x 20
70PS x 15
90PS x 12
80PS x 10
70PS x 10

Cable Flyes
High cable:
50x25
65x20
80x15x3
65x15

Medium:
50x20
65x18
80x12x2
65x15

Low:
50x20
65x15
80x10
65x12x3

HIIT ... felt like dick afterwards....