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Deak's Training Log

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  • Shoulders/Back/Abs

    Barbell Upright Rows - 5 sets of 8-10 with drop sets w/Cambered bar - Got a MAJOR sweat going here.
    DB Side Laterals - 4 sets of 10-12
    Shoulder Press Machine - 4 sets of 12 up to 130
    - superset -
    High Rope Pulls - 10-12 per set

    Hyper Ext's - 5 sets of 8-10 - the first two were bw. I added a 35lb plate for the last three.
    Stiff Arm Pulldowns - 5 sets of 10-12 with drop sets

    Hanging Leg Raises - 3 sets of 15 (with 10lb Ankle Weights)
    Medicine ball decline situps - 3 sets of 15 with 12lb medicine ball

    30 minutes LISS on a elliptical

    Needless to say, from yesterday's leg workout, my legs are STILL sore today... It actually feels like my right leg might have a slight strain on the outer sweep cause it feels like a rubber band that has been stretched out JUST A LITTLE too much... Ibuprofin + ice pack while at work today may help...


    Instagram: Deak007

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    • I can tell my legs are growing... None of my work slacks fit in the legs... It feels like I am tightening them at the waist hard, but are like spandex on the quads and hams... I think its time I go and get some bigger ones...
      Instagram: Deak007

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      • Originally posted by deak007 View Post
        I can tell my legs are growing... None of my work slacks fit in the legs... It feels like I am tightening them at the waist hard, but are like spandex on the quads and hams... I think its time I go and get some bigger ones...
        I'm having this same issue but with jeans. My waist is small but quads/hams have really taken off and got big. Been trading in old jeans for new. Guess that's what you get when Phil Viz has you eating 400g of carbs and 80g of fat.

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        • Originally posted by kgrotha2 View Post
          I'm having this same issue but with jeans. My waist is small but quads/hams have really taken off and got big. Been trading in old jeans for new. Guess that's what you get when Phil Viz has you eating 400g of carbs and 80g of fat.
          Nice... My fat is higher and my carbs are pretty moderate... but I feel like I am growing pretty nicely...
          Instagram: Deak007

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          • Originally posted by deak007 View Post
            Nice... My fat is higher and my carbs are pretty moderate... but I feel like I am growing pretty nicely...
            Good stuff. Same here as well. Checked weight this morning and weighing 228. LOL kinda funny I am eating much more food, yet I barely do any cardio. Only 2 days of HIIT for 12 mins. Can't complain.

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            • 400 carbs? thats pussy shit.

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              • Originally posted by tonyk View Post
                400 carbs? thats pussy shit.
                haha well then I am under the MEGA pussy shit category... cause i am less than that!
                Instagram: Deak007

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                • Originally posted by tonyk View Post
                  400 carbs? thats pussy shit.
                  LOL. I'm sure he will be adding more. I am still hungry

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                  • ya im at 600 but there is many reasons to that at the moment.

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                    • Originally posted by tonyk View Post
                      ya im at 600 but there is many reasons to that at the moment.
                      How are you at 600 when you're rebounding? You must be talking about having a refeed day today.

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                      • ^Nope every day but non training days, non training is 250 a day, 600 a day on training days.

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                        • Friday - ARMS/Chest/Core - Giant Set Workout

                          Set #1:

                          Machine Curls
                          Cambered Bar Curls
                          DB Hammer Curls - 5x8-10 - Had a wicked pump here that i wasnt sure I was going to be able to fully extend my arm out!

                          Set #2:

                          Overhead Rope Extension
                          Rope Pressdown
                          Dips - 5x8-10 - SO.MUCH.BLOOD. I felt like my arms could pop after this giant set!

                          Set #3:

                          Underhand Pushdowns
                          Straight bar Cable Curls
                          Close Stance Pushups - 3x12-15

                          Cable Crosses
                          - superset-
                          cable Presses - 4x10-12

                          Core Circuit:

                          V-ups
                          Bicycle Crunches
                          Roman Chairs - 3x15-20 of each

                          Pumped and tired after this workout... but no complaints... I was sweating like a mad man and felt like a beast!
                          Instagram: Deak007

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                          • Saturday - Back/Bi's/Calves


                            Deadlifts - up to 3RM @ 355
                            Close Grip Pulldowns - 5x8-10
                            Barbell Rows - 4x8-10
                            DB Pullovers - 4x10-12
                            1 Arm Cable Rows - 4x10
                            DB Shurgs - 4x10-12 with drop sets


                            21's - 4 sets


                            Seated Calves - 5x12-15 with drop sets


                            Another sweat bomb that left me feeling really good about my progress since my competition...
                            Instagram: Deak007

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                            • Sunday - Chest/Tri's/Abs


                              Flat Bench - 5x8-10 - up to 235x10
                              Incline DB Press - 5x10-12 - up to 85's x 10
                              Smith Machine Wide Grip Bench
                              - Superset-
                              Incline DB Flyes - 4x10-12


                              DB Kickbacks - 5x10-12
                              Close Grip Bench (smith machine) - 4x8-10 with drops


                              Rope Crunches - 3x15-20
                              Weighted Hanging Leg Raises - 10lb ankle weights - 5x10-15
                              Instagram: Deak007

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                              • Originally posted by tonyk View Post
                                ^Nope every day but non training days, non training is 250 a day, 600 a day on training days.
                                He has me eating 400 Monday thru Friday. Then Saturday is I have 105g pre workout then 50g intra and 75g right after workout and 66g post workout. Then its 40g carbs with every meal for the rest of the day. Sunday I have ZERO carbs, but this is my cheat day. After added food I haven't gained any weight so I think he will increase more food.

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