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  • Calves!!!





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    Instagram: Deak007

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    • Originally posted by deak007 View Post
      Did legs last night...

      Highlights:
      Squats - 5 sets up to 315x8
      Leg Extensions - 4 sets with drops - up to 200x10
      Single Leg Press - 4 sets of 8-10
      DB Siff Leg Deads - 4 sets of 8-10
      -supersetting-
      Lying Leg Curl - 8-10 on the supersets
      DB Walking Lunges - 3 sets of 20 each leg
      Standing calves - 4x20

      I was toast after this workout... but its growing season, so isnt that the point? lol
      I trained legs last night as well. It was my high volume day. Do you always start out doing squats? I like doing lying leg curls and super set with extensions then go to stiff leg deads to warm up my knees real well. Seems to work for me.

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      • Originally posted by kgrotha2 View Post
        I trained legs last night as well. It was my high volume day. Do you always start out doing squats? I like doing lying leg curls and super set with extensions then go to stiff leg deads to warm up my knees real well. Seems to work for me.
        This was my first leg workout from my coach... i warmed up thoroughly before squatting... I dont know if i like it first or not... only time will tell..
        Instagram: Deak007

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        • Shoulders/Back/Abs

          Barbell Upright Rows - 5 sets of 8-10 with drop sets... Got a MAJOR sweat going here. some slight elbow discomfort at the beginning, but one i figured out the grip I liked, that went away...
          DB Side Laterals - 4 sets of 10-12
          Shoulder Press Machine - 4 sets of 12 up to 120
          - superset -
          High Rope Pulls - 10-12 per set

          Hyper Ext's - 5 sets of 8-10 - the first three were bw. I added a 25lb plate for the last two.
          Stiff Arm Pulldowns - 5 sets of 10-12 with drop sets

          Rope Crunches - 3 sets of 15
          Weighted Crunch Machine - 3 sets of 15

          30 minutes LISS on a bike

          Needless to say, from yesterday's leg workout, my legs are STILL sore today... and I actually found using the bike a little hard since they were sore, but I figured I would man up and continue on...
          Instagram: Deak007

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          • Let me see your gym shoes.

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            • Originally posted by tonyk View Post
              Let me see your gym shoes.
              Here ya go!




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              Instagram: Deak007

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              • Damn I like rthose you stole my color, ive been wanting some higher top ones for legs.

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                • Originally posted by tonyk View Post
                  Damn I like rthose you stole my color, ive been wanting some higher top ones for legs.
                  I use em for legs and back! Since I have semi bad ankles, the higher support helps!


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                  Instagram: Deak007

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                  • Arms/Chest/Core - Giant Set Workout


                    Giant Set 1: 5 sets of 8-10
                    Machine Curls
                    Cambered Bar Curls
                    Hammer Curls


                    Holy Pump!


                    Giant Set 2: 5 Sets of 8-10
                    Overhead Rope Ext.
                    Rope Pushdowns
                    Dips


                    My arms felt like balloons after this set.


                    Giant Set 3: 3 sets of 12-15
                    Reverse grip pushdown
                    Straight bar cable curls
                    close grip pushups


                    Cable Crossovers
                    - superset-
                    Cable Chest press - 4 sets of 10-12


                    I havent done the cable chest press in a while, so this was interesting...


                    Core Giant Set: 3 sets of 10-12 (each side where applicable)
                    Plate twists (25lbs)
                    Medicine ball Crunches
                    Machine Crunches


                    20 min. HIIT - I think this helped me work out some of the leg soreness that was and is still around from tuesday's demolition.
                    Instagram: Deak007

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                    • Saturday - Back/Bi's/Calves


                      Deadlifts - up to 3RM at 345
                      Close Grip Pull downs - up to 180x8
                      Barbell Rows - up to 195x10
                      DBell Pullovers - up to 50x10
                      1 Arm Cable Rows - 4 sets of 8-10
                      Dbell Shrugs - up to 110's x 10 drop 55's x 10 - All sets had drop sets
                      21's for 4 sets (wicked pump)
                      Seated Calves - 5 sets 12-15 reps with drops.


                      I felt like this workout was particularly difficult since i did it in the morning without much fluid intake.. By that I mean, I am used to working out in the evening and consuming about 2 gallons of fluids prior to hitting the gym... i maybe had 64 ounces max before hitting the gym. I downed about 64 intra which helped, but i could tell i was lacking some fluids... so thats what ill be doing the rest of the day... pounding the water!
                      Instagram: Deak007

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                      • Food porn time... My Brekky for the last week! So good!

                        1.5 cups egg whites, 1 whole egg, 1 slice of toast, 3/4 cup oats.



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                        • Chest/Tri/Abs

                          Barbell Bench - 5 sets up to 245x9
                          Incline Dumbbell Press - 5 sets up to 85x10
                          Smith Machine Wide Grip Bench
                          - Superset-
                          Incline DB Flyes - 4 sets of 10-12

                          DB Kickbacks - 5x12 up to 35's
                          Close Grip Bench on Vertical Bench Machine - 4x10 with drops each set

                          Abs:

                          BW movements last night.

                          Roman Chairs - 3x25
                          V-ups - 3x20
                          Cross Crunches (Right elbow to left knee, and vice versa) - 3x15 Each side.

                          Was sweating hard after this workout. I enjoy the training a lot. Strength is increasing, but weight is staying pretty close to where it was. However, I am feeling a lot better in terms of gnarly bloated from a cheat meal to now, where I have some diet consistency and I RARELY get that bloaty feeling at all.


                          Instagram: Deak007

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                          • LEGS!!!!!

                            Barbell Squats - 5x8-10 - up to 335 x 8
                            Leg Extensions - 4x10-12 with drop sets
                            1 Legged Leg press - 4x8-10 - SOO much blood in the legs by this point that I couldn't walk normally...
                            Db SLDL
                            - Superset-
                            Leg Curl Machine - 4x8-10
                            Walking Lunges - 3x20 per leg
                            Standing Calf Raises - 4x20

                            My legs were pumped beyond belief... Felt incredible when I left...

                            This morning on the other hand... I can barely make my right quad and body a 90 degree angle without darts of pain... Ibuprofin and a heating pad it is... and no... I am not on my period...
                            Instagram: Deak007

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                            • your barbell squat increased a good bit - good job
                              Training Log

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                              • Originally posted by CMC191 View Post
                                your barbell squat increased a good bit - good job
                                Thanks brother!


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