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  • Saturday I did Chest/Back...

    Exercises:

    HS Flat Bench - 3 working sets up to 3 - 45's per side for 8
    Vertical Row Machine - 3 working sets up to 180 for 6
    Pec Dec - 3 working sets up to 175 for 10
    Pulldowns - 3 working sets up to 180 for 10
    Incline HS Press - 2 working sets up to 115 per side
    Rack Deads - 3 working sets up to 365

    I loaded up a video on instagram of the HS flat bench at 3 plates...
    Instagram: Deak007

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    • Today I did shoulders.

      Highlights include:

      Lateral Raises - 3 different variations @ 3 sets per variation:
      - arms at 120 degrees
      - arms at 90 degrees
      - arms straight
      Bent over rear delt raises - 3 total sets
      Reverse Pec dec - 2 working sets + warm ups
      Upright Rows - 3 working sets up to 135
      HS Shoulder Press - 3 working sets up to 90 per side.
      Instagram: Deak007

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      • Originally posted by deak007 View Post
        Today I did shoulders.

        Highlights include:

        Lateral Raises - 3 different variations @ 3 sets per variation:
        - arms at 120 degrees
        - arms at 90 degrees
        - arms straight
        Bent over rear delt raises - 3 total sets
        Reverse Pec dec - 2 working sets + warm ups
        Upright Rows - 3 working sets up to 135
        HS Shoulder Press - 3 working sets up to 90 per side.
        Did you feel different muscles work in the shoulder when doing the variations in lat raises? Got heavy chest/back today!

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        • Originally posted by kgrotha2 View Post
          Did you feel different muscles work in the shoulder when doing the variations in lat raises? Got heavy chest/back today!
          Ya... my shoulders were very FRONT dominant, so i have been working on bringing up the sides and rear... the three variations of the lateral raise hurt at the end and are sore for a good 3 and change days, but i feel like they have done good in the short time I have been doing them this way!
          Instagram: Deak007

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          • Originally posted by deak007 View Post
            Ya... my shoulders were very FRONT dominant, so i have been working on bringing up the sides and rear... the three variations of the lateral raise hurt at the end and are sore for a good 3 and change days, but i feel like they have done good in the short time I have been doing them this way!
            See I'm the opposite. I have good side and rear delts (thanks to synthol ). Been having a tough time with front delts. Been doing a lot of presses and front raises. Still haven't noticed much change.

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            • Originally posted by kgrotha2 View Post
              See I'm the opposite. I have good side and rear delts (thanks to synthol ). Been having a tough time with front delts. Been doing a lot of presses and front raises. Still haven't noticed much change.
              Gotta love the human body!
              Instagram: Deak007

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              • I like to lie face down on an incline and do lateral raises to really focus on the medial and rear delts.
                I min/max my physique

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                • Originally posted by El_Spiko View Post
                  I like to lie face down on an incline and do lateral raises to really focus on the medial and rear delts.
                  I either do that or reverse pec dec based on what I am feeling that day..


                  Sent from my iPhone using Tapatalk
                  Instagram: Deak007

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                  • Originally posted by El_Spiko View Post
                    I like to lie face down on an incline and do lateral raises to really focus on the medial and rear delts.
                    Check out John Meadow's Rear Delt destroyer sets. Shit hurts and provides an amazing pump for rear delts.

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                    • Did arms last night... had such a mega pump that i had to turn my body to get my seat belt in the car afterwards.

                      The theme of this workout was slow negatives, slight pause at the bottom, squeeze up and hold for 1-2 seconds, then slow negative down.

                      Alternating dumbbell curls - warmup
                      Overhead dumbbell ext - warmup

                      Machine Curls - 3 working sets
                      Rope Extensions - 3 working sets
                      Cambered bar curls - 4 working sets
                      Skull Crushers - 4 working sets
                      Single Arm Preacher curls - 3 working sets
                      Tricep Extension Machine - 4 working sets
                      Instagram: Deak007

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                      • Hit up legs last night... got some kind of stomach bug that was completely uncomfortable that caused major intestinal/bowel distress... Luckily this didnt sit in until AFTER the workout... It just made for a hell of a night... LOL

                        Lying Ham Curls
                        - Supersetted -
                        Dumbbell Stiff Leg Deads - 3 warmup sets and 4 working sets
                        Leg Extensions - 2 warmups sets 3 working sets
                        Leg Press - 1 warmup set 4 working sets
                        Plate loaded squat machine - 1 warmup 4 working (slow descent, pause, explode to about 80%, then slow descent keeping max tension)
                        Calf raises - Standing - BW (2 second descent, 2 second pause, squeeze up, and repeat)
                        Adductor Machine - 1 warmup 3 working sets
                        Instagram: Deak007

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                        • I've been doing more adductor work, and can tell a difference already.. that's a real FUN sore in that area..... *sarcasm*
                          Training Log

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                          • Originally posted by CMC191 View Post
                            I've been doing more adductor work, and can tell a difference already.. that's a real FUN sore in that area..... *sarcasm*
                            Nothing better than the groin are being stiff...
                            Instagram: Deak007

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                            • You know anything about true nutrition?? I'm thinking about trying out something different. I always stick with ON, but might go a different route. I have used pepto pro from there before, just not any of their protein powders
                              Training Log

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                              • Originally posted by CMC191 View Post
                                You know anything about true nutrition?? I'm thinking about trying out something different. I always stick with ON, but might go a different route. I have used pepto pro from there before, just not any of their protein powders
                                True nutrition is the ultimate custom supplier for powders... They are very HIGH quality... Higher on the $$ scale, but you don't get much purer. They have a real large variety too!


                                Sent from my iPhone using Tapatalk
                                Instagram: Deak007

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