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  • Deak's Training Log

    Hey all... I am posting this so that i can hold myself accountable.... I love to train, and hate NOT being at the gym... The biggest problems i have is with my diet, but I got that under wraps for the next month. I am currently doing a log of IronMagLabs Pyro **: http://forums.musculardevelopment.co...-s-Pyro-**-Log

    You can view the log to see my diet information if it means anything to you.

    As for training:

    Yesterday 10/22:

    Flat Smith Machine Bench: 2 warmup sets, 225x8, 250x6, 205x5 dropset to 135x10

    Incline Dumbbell: 75'sx15 95'sx6 90'sx6

    Cable Crossover: 3 sets of 60x12

    Decline hammer Strength: Giant Burnout set with 2 45's on each side x 8 reps, rest 15 sec's, 6 reps, rest 10 sec, 4 reps, rest 10 sec, 1 rep

    Dumbbell Flye Stretch - 25lb dumbbells to stretch in bottom of flye position.

    Alternate Dumbbell curls: 25's x 15 on each arm 2 sets for warmup

    Machine curls: 100lbsx 11 reps with 2 slow negatives after the final 2 reps. 3 sets

    Preacher curls with cambered bar: 25's on each side x 8reps x 4 sets

    Single arm dumbbell preacher curls: 25lb dumbbell x 6-10 reps x 2 sets

    Calves: hack squat calf raises with 200lbs x 18-20 x 3 sets

    Standing calf raises: 300 lbs x 8-10 reps with slow contractions and quick flexes.

    I will post today's Quads/Abs workout tonight when i get home from the gym.

    If Anyone has any suggestions, i am all ears!!!
    Instagram: Deak007

  • #2
    Welcome aboard! The Joker, Austin Bicep and myself are your forum leaders...let us know if you need anything.
    https://www.facebook.com/DavidLeesMPD
    https://www.facebook.com/Ripped2ShredsPhysiques

    Comment


    • #3
      Originally posted by SVT03DAL View Post
      Welcome aboard! The Joker, Austin Bicep and myself are your forum leaders...let us know if you need anything.
      Thanks Man!!!
      Instagram: Deak007

      Comment


      • #4
        Quads/Abs today were quick, yet intense....

        Leg extension to get the blood flowing... just 1 set of each leg with light weight.

        Walking lunges - 50lb dumbbells - 30, 20, 18 all totals, so cut in half for each leg...

        Machine Squats - I loaded 14-45lb plates on this machine and did 3 sets - 12,10,10

        Leg extensions - 200lbsx12, 250lbsx8 300lbsx6 dropped it to 200lbs for 5 dropped it to 100lbs for 10

        Decline crunches - I had been experiencing some major cramping in my abdominals over the last week, so i took it easy with abs today, as those cramps really fucking hurt.... I did 3 sets of 15 with only body weight...
        Instagram: Deak007

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        • #5
          Last night was cardio...

          I did HIIT on the stepper following the below regimen:

          - 5 minute warmup
          - Interval 1 at lvl 10 at 12 floors per minute for 30 seconds
          - 30 seconds rest
          - etc.

          After 10 intervals, i did some walking on the treadmill just to cool down and get my heart rate back to normal.
          Instagram: Deak007

          Comment


          • #6
            Today is an off day, due to a funeral service... I have to leave work early and drive 2 hours in each direction... And this is extremely unfortunate because i really wanna hit the weights today...
            Instagram: Deak007

            Comment


            • #7
              Welcome aboard!
              Not Everything. Not Yet.

              Comment


              • #8
                Originally posted by The Joker View Post
                Welcome aboard!
                Thanks Joker!
                Instagram: Deak007

                Comment


                • #9
                  SO saturday was a wash of training, since i had a whole host of things going on. Sunday, though, I hit shoulders tri's and abs HARD.

                  Shoulders -

                  Reverse pec dec - pre exhaust

                  150x15
                  150x15
                  150x10
                  125x10 drop 75x20

                  Side Lateral Raises

                  50'sx15
                  45'sx15
                  45'sx12

                  Seated Dumbbell Press

                  75'sx15
                  70'sx10 drop 45'sx8

                  Alt. Front Raises

                  35'sx20
                  35'sx20

                  Triceps

                  Overhead extension
                  35x10
                  35x10
                  35x8

                  Machine Extension

                  100x8
                  90x8 drop 50x15

                  Close grip bench

                  135x15
                  135x15
                  135x12

                  Dumbbell Kickbacks

                  15x15
                  15x15

                  ABS

                  Rope Crunches

                  70x12
                  70x12
                  70x12

                  Decline Sit-ups

                  Bodyweightx20 x 3sets

                  I was sweating hardcore and was SORE as hell... Today I have chest bi's calves and abs.
                  Instagram: Deak007

                  Comment


                  • #10
                    Yesterday was Chest bi's and abs.

                    Chest -

                    Incline dumbbell press

                    warmup - 50'x15
                    100'sx8
                    100'sx6
                    85'sx13

                    Flat HS press

                    1-45 on each side x 15
                    2-45's on each side x 12
                    2-45's on each side x 12 (last 2 reps were forced reps)

                    Cable crossover

                    50x12, 12, 10

                    Decline HS Press

                    2-45's on each side x 3 sets x 10,8,8 reps

                    Dips for the stretch.

                    Alternate dumbbell curls

                    35's x 15(each arm) x 3 sets

                    Cambered bar curls

                    25 on each side x 10,10,8 x 3 sets

                    Rope crunches

                    3 sets x 80lbs x 15-18 reps

                    Overall, it was a pump-erific work out. My bi's were pumped and my chest was torched.

                    Quads and abs tonight!
                    Instagram: Deak007

                    Comment


                    • #11
                      Quads Last night

                      Warmup set of single leg extensions

                      Leg Press -

                      180lbsx25
                      270lbsx20
                      180lbsx20 rest pause and another 10 reps

                      Leg Extension -

                      2 wamup sets 100lbs, 150 lbs
                      250x8 drop to 200lbsx5 rest pause did 5 more dropped to 100x25 partials.

                      Walking lunges -

                      40lb dumbbells x 15 reps each leg by 3 sets

                      Leg Adductor machine

                      200lbs x 15 x 3 sets last set was drop to 150x8

                      Crunch Machine

                      25lbs added - 3setsx15 reps

                      Overall, I was sweating like a monster and felt great. My quads are definitely feeling it this morning!
                      Instagram: Deak007

                      Comment


                      • #12
                        Wednesday was an off day... as my wife was coming home from outta town, so i got in a late night cardio session...

                        Thursday was Back/Hams/Calves

                        Pull ups - Bodyweight x 8,6,5

                        Straight bar Pull overs -
                        50x25 warmup
                        150x10
                        150x8
                        160x4
                        100x18

                        Reverse Grip pulldowns

                        180x10
                        200x6
                        210x4
                        150x15

                        HS low row - each side at a time
                        1-45 on each side x 12
                        2-45 on each side x 10
                        2-45 on each side x 8 drop to 1-45 x8

                        Rack Deadlifts

                        135x15
                        225x10
                        315x6
                        315x4
                        135x15

                        Hyperextensions - squeeze the hamstring and glute to pull up

                        bodyweightx12,12,10

                        Lying Leg curls

                        100x12
                        180x10
                        180x8
                        150x12

                        Stiff Leg deads with dumbbells

                        60'sx10
                        60'sx10
                        60'sx8

                        Calves

                        HS Seated calf raises
                        225x15
                        225x12
                        225x10 drop 135x10

                        Cardio - Incline walking - Incline was set at 10.0 and speed was 3.5 for 20 minutes.

                        I am about to start a carb cycling diet on Sunday, so my cardio will most likely increase so i can shed some gunk off of my body.
                        Instagram: Deak007

                        Comment


                        • #13
                          killing some serious volume Deak! Great motivation, keep banging!

                          Comment


                          • #14
                            Thanks ZyklonB.... I am thinkin i might do a low volume/heavy shoulder workout tonight .. but i dont know... i usually play it off of feel when i get to the gym... IDK we shall see...
                            Instagram: Deak007

                            Comment


                            • #15
                              Shoulders/Triceps on Friday was killer... feeling them hard all day sat and so far this morning...

                              Dumbbell shoulder press warmup after a few stretches...

                              HS shoulder press
                              1-45 on each side warmup
                              1-45 and 1-25 on each side x 12, 10
                              2-45 on each side x8

                              Dumbbell Side Laterals
                              40's x 12
                              50's x x10
                              60's x 6 drop 35's x 10

                              Upright Rows

                              150x12 rest pause 8 rest pause 4 drop to 100 x 8

                              Reverse Pec Dec
                              FST-7 starting at 150lbs

                              Triceps
                              Rope extensions
                              50lb warmup
                              120x10,8
                              100x10 drop 60x8

                              Overhead Extensions

                              35lb dumbbell x 8,8,6

                              Kickbacks
                              15lb dumbbell x 15,15,12

                              Dips
                              Bodyweight x failure x 3sets

                              BRUTAL workout and then saturday morning i got the dubious task of digging 3 holes with a post hole digger... YUCK!
                              Instagram: Deak007

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