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  • Originally posted by CMC191 View Post
    I see.. I was just curious
    I am noticing some muscle gains... so clearly this approach may be working? LOL
    Instagram: Deak007

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    • Nice! I prefer intensity type workouts as well. Giant sets, drop sets, etc.. Makes the workout more fun IMO.. Fun in a painful way
      Training Log

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      • Originally posted by CMC191 View Post
        Nice! I prefer intensity type workouts as well. Giant sets, drop sets, etc.. Makes the workout more fun IMO.. Fun in a painful way
        Hell ya!
        Instagram: Deak007

        Comment


        • Shoulders/Back/Abs

          DB Shoulder Press- 5X8-10 - up to 90's x 9
          1 Arm Cable Side Laterals - 4X10-12
          BB Upright Rows
          - Superset -
          Bent Over DB Laterals - 4X10
          Smith Machine Press- 3X10-12 W/ Drop Sets

          Very Wide Pull-downs - 5X10-12
          Overhand Grip Seated Rows - 4X10-12 W/ Drop Sets

          ABS- BW Circuit: 3x15(each exercise)

          Roman Chairs
          Ab Wheel
          Reverse Crunches
          Instagram: Deak007

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          • Wednesday: Arms/Chest/Abs

            Close Grip Smith Machine Press
            - 5X3-5
            - 2X10-15 – Use the Weight
            DB Kickbacks - 5X10-12

            DB Curls - 5X8-10
            Rope Hammer Curls - 4X10-12

            Dips
            - Superset -
            Bicep Machine - 4X8-10

            Pec Dec-4X20-25
            Bench Press Machine - 4X8-10 W/ Drop Sets

            Weighted Abs:
            - Rope Crunches - 3x25
            - Pull down Curnches (John Meadows Style on T-nation article) - 3x25
            Instagram: Deak007

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            • Friday: Back/Bi's/Calves

              Deadlifts – 5x3 - last set drop
              Wide grip Pull-downs
              - Superset –
              Seated Rows – 5x8-10
              2 Arm DB Rows
              - Superset –
              Asst. Pull-ups – 4x8-10
              Rope Stiff Arm Pull-downs - 3X15-20

              Barbell Curls - 5X10-12 W/ Drop Sets

              Calves-5X12-15

              I dont care to rock headphones in the gym too often, but being black friday, they were pumping out the choral christmas jams in the weight room... needless to say the headphones went on!
              Instagram: Deak007

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              • Sunday: Chest/Triceps/Abs

                Incline DB Press - 5X8-10
                Flat Bench (BB or Smith)
                - 5X8-12
                - 2X15-20 And use 1/2 the Weight
                Incline Machine Press
                - Superset –
                Cable Crossovers – 4x10-12
                Decline DB Press - 4X12-15

                DB Skull Crushers - 5X8-10
                Close stance push-ups
                - Superset -
                Pushdowns - 4X10-12

                ABS-
                Swiss Ball crunches - 3x15
                Reverse Crunches - 3x15
                Broom Twists - 3x25
                Instagram: Deak007

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                • Tuesday: Legs

                  Smith Machine Squats
                  - Superset –
                  Leg Press – 5x8-10
                  Leg Extensions
                  - Superset –
                  Leg Curls - 4X10-12
                  DB Step ups
                  - Superset –
                  BW Squats – 3X10-12

                  Seated Calves-5X10-12

                  This was a pretty quick and efficient leg day... Legs were very pumped and feeling good!
                  Instagram: Deak007

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                  • Yeah man.. Killin it. How's the body comp looking, still gaining a little while staying lean?
                    Training Log

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                    • Originally posted by CMC191 View Post
                      Yeah man.. Killin it. How's the body comp looking, still gaining a little while staying lean?
                      Yea... It's funny I feel bloated as hell, but look descent... I hate that my chest holds fat first... Pisses me off...


                      Sent from my iPhone using Tapatalk
                      Instagram: Deak007

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                      • Chest fat sucks. I tend to hold it in the lower back/ obliques first... Would be sweet if it would distribute throughout the entire body evenly haha
                        Training Log

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                        • Wednesday: Shoulders/Back/Abs

                          Cable Upright Rows – 5X8-10
                          1 Arm DB Side Laterals
                          - Superset –
                          DB Overhead Presses - 5X8-10
                          Seated high Rope Pulls – 4x10-12

                          DB Pull-overs – 5X10-12
                          Reverse Grip Pull-Downs – 4X20

                          Weighted Abs


                          Instagram: Deak007

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                          • Friday: Arms/Chest/Abs

                            Incline DB Curls – 5x8-10
                            Machine Curls
                            - Superset –
                            Rope Hammer Curls – 4x10-12
                            DB Kickbacks - 5X8-10+++
                            Straight Bar Pushdowns – 4x10-12 w/Drops

                            Close Grip Bench Machine – 5x8-10
                            Flat DB Flyes – 4x12-15

                            BW Ab Circuit
                            Instagram: Deak007

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                            • Saturday: Back/Biceps/Calves

                              Wide grip Pull-downs – 5x10-12
                              Reverse Grip BB Rows - 5x8-10
                              Close Grip Pull-downs
                              - Superset –
                              Stiff Arm Pull-downs - 4x10-12
                              Pull-ups – 20 reps TOTAL
                              DB Shrugs - 4X8-10

                              Machine Curls - 5X10-12 W/ Drop Sets

                              Standing Calf Raises - 4X25
                              Instagram: Deak007

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                              • Sunday: Chest/Triceps/Abs

                                Giant Set
                                Incline Press
                                Decline DB Press
                                DB Flat Bench - 5X8-10

                                Close Grip Bench - 5X8-10
                                Rope Pushdowns – 3x20

                                Weighted Abs Circuit
                                Instagram: Deak007

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