T Nation

Deat's Log


#1

Stats
6'2"
268 lb
20ish% BF

Lifting for 7 years (2-3 have been smart with improved nutrition)

Current Goals: 1) Gain muscle 2) Gain strength

Areas to Improve: 1A) Chest 1B) Calves 1C) Everything Else!

Diet: I will be getting 4-5 whole food meals of 50-75 grams protein and a lot of carbs on workout days, and moderate carbs on non-workout days. 10-20 fish oil caps daily.

Supplements: Spike Drink, MG's MM 2 scoops spread over workout, PeptoPro and 33%egg+33%whey+33%casein for some added protein during the day. 4000iu of Vit. D3, Multi Vit., 1000mg Vit. C.

Recent Videos
Thanksgiving Morning!
325 x 10 Bench (bar is 55lbs)

BW Pullups 268lb x 10


#2

11/29/2010 5PM

Legs

Avenger Leg Curl: 270 x 5 or 6 (lost count), 225 x 5 x 3

Avenger Leg Press: 525 x 14 (PR +1 rep)

Leg Ext Holds at TKE: 160 x 30 seconds x 20 seconds x 20 seconds x 10 seconds

HS Adductor/abductor: 3p x 20ish (high reps as I'm adding these in for the first time in many moons)

BB Back Squat (5 second negative): 185 x 15 +BW Lunges + 25lb dbs x 10 each leg

HS Straight Leg Calf Raise: 5pps x 10 x 3 x 3 DC Reps + Standing Calf Raises + 45 plate x 10 x 10 x 5

Good workout legs were smoked. Had trouble sleeping. Got in 5 good meals.


#3

Nice to see you logging it man. Good luck on bringing up those weak spots. I will be following.


#4

Thanks Dove. I enjoy watching your progress on BOI and on your log.


#5

What kind of rack is that? It looks sweet.

Also, glad to see that you do 10 REAL pullups, whereas most people that claim they do them just jerk around on the bar.

Good shit grinding out that last bench rep too man.

Will be following as well


#6

The rack is custom, bought it from the 2nd owner (first guy fabricated it), honestly it looked like it had never been used. Found it after stalking craigslist for a month or two.

  • rack
  • custom flat to upright adjustable bench (sturdiest bench I've ever heard of or seen)
  • 530 lb of olympic weights
  • olympic barbell (not the best quality)
  • dip station
  • Rusted piece of crap EZ curl bar
    =$330

Thanks for the props on the pullups.


#7

$330?! I hate you now...

That's kick ass deal. I made my own squat rack out of 2x4's and it's holding up for now, but I'll eventually need a "real" rack once I can handle real heavy loads.


#8

QFT

That is just nuts. Yeah, I'm jelly.


#9

Keep an eye out on craigslist, most stuff is overpriced crap sold by weirdos...but every now and then something worthwhile will pop up (and disappear within a day).


#10

locked in. Hopefully, I'll learn something.


#11

Upper Body Emphasis on Arms and Back
Wednesday 12/1/2010 8:35PM - 9:20PM Large Commercial Gym Guest

Standing BB Military Press: Bar x 5, 95 x 3, 135 x 3, 185 x 3 (more of a warmup than anything else)
DB Floor Press: 130 x ??12-20 (no idea how many reps as I seemed to "brown out" after counting the first 5 reps)
Nautilus Xpload Horizontal Row: 4pps x 6 (stopped due to not being about to keep my back neutral)
DB Dead Stop Row (John Meadows Style): 130 x 15 x 10 x 5 (this was very awkward due to my longish legs)
HS Low Row: 2pps x 15 x 15 x 10 (contract the lats, pretend that my arms are in casts and can't actively contract them, pause on top, come down 4 second negative)
Lat Stretch from Lat Pulldown Machine
Rhomboid Row Cable (Seated Row to Nipple Line Pinch shoulders together at top) 150 x 10 x 10
Alternating DB Curls: 55 x 3 (strict, 0-1-3), 65 x 3 (strict, 0-1-3), 75 x 3 (cheating on positive, 0-1-3)
Constant Tension Curl: 35 x ??15-20?? ("brown out" lololol) cheated last few reps
Bicep stretch
Dante's Forearm Single-Arm Reverse Cable Curl: 40 x 30, 60 x 15, 50 x 15
Forearm Stretch
Facepulls: 50 x 15, 70 x 15, 90 x 15
DB Front Raise (1-1-3): 30 x 10, 17.5 x 10
Walk back to locker room only to see....
Tricep Machine Neutral Grip Pushdowns (1-1-3): 150 x 30, Stack x 7, 180 x 10 (pump city)

Overall good workout, I hardly ever get the chance to workout in a large commercial gym. I normally train at home, and at various schools. Some interesting characters.


#12

I also train at home, but on vacation a few weeks ago I was lifting in a commercial gym. I couldn't believe the crap I was seeing, and the person I was training with was like "Oh yeah, you don't lift in these places do ya? It's normal"

"Interesting" is a good word for those people. "Insane" might fit better for some.


#13

Haha, yeah there was a wide spectrum of folks present. My top 3:
1) Super-tan dude, big gold earnings, 2 foot long blonde ponytail held together by hair-ties placed every 6 inches
2) 6'6" Guy who was dancing/singing while doing alternating curlz, he was definately getting attention from teh womenz
3) Emo/Hipster dude, does cardio in basketball shorts with white skinny jeans underneath, wearing a knit shirt and floppy winter hat.

I have no idea what cardio-equipment you could use while wearing white skinny jeans?


#14

Lower Body
(concentric-pause-eccentric)
All sets taken to positive failure
HS Iso Leg Ext: 60 x 18 (1-2-4)
HS Lunge: 90 x 10 each leg
HS ISO leg curl: 60 x 13 (1-1-4)
HS Adductor: 180 x 15 (1-2-4)
HS Iso Lateral Leg Press (1-0-4): 3pps x 23 (pushing through heels to activate hamstrings/glutes)
HS straight leg calf raise: 5pps x 13 (+2 reps PR) DC reps
Standing Calf raise: BW x 16 (toes elevated)

Sled Pulls: sled+180 x 16 trips (~40 feet) alternating staying low (more hamstrings) and walking high (more calf)

BW: 269 lb


#15

Upper Body Chest Emphasis
BW 268.9 lbs

HS Iso Row: 3pps x 10 (warmup)
Avenger Row: 270 x 10 (PR +2 reps), 180 x 10 x 6
HS Low Row: 2pps x 14 x 7 x 5 (1-2-3) squeeze at the whole lat.
Avenger Pullover: 2pps x 14 (just trying to get some extra pump)

Standing Military Press: Bar x 3, 95 x 3, 135 x 3, 185 x 3 (very fast reps, chyeahh)
(Super Set, no rest)Nautilus Upright Rotary Pec: 150 x 18 x 10 x 7 x 7 (keeping shoulders semi-retracted, chest high paused at contraction)
HS ISO Incline Press: 1.5pps x 14 x 10 x 10 x 10 (John Meadows Style, not locking out, pausing at stretched position)

Deadstop Rolling DB Ext: 60 x 10 x 4, 45 x 10
Nautilus Overhead Bicep Flexion: 150 x 10 x 3, 95 x 12
HS ISO Rear Delt Machine: 45 x 10 (PR +2 reps), 25 x 12

Pretty good session, just trying to introduce some higher volume and greater fatigue on the pecs.


#16

12/8/2010 5:30PM
Lower Body and Lower Back

Avenger Leg Curl: 270 x 4 (stopped due to a bad feeling at hamstring tendon), 225 x 5, 180 x 12 (felt good)
HS Adductor: 180 x 13 x 5
HS Iso lateral Leg Ext.: 60 x 14, 60 second TKE hold, 45 second TKE hold
MedX Leg Press: stack x 20
BW Walking Long Stride Lunge: BW x 100 steps
HS Horizontal Calf Raise: 5pps x 10 x 5 x 5
Standing Calf Raise: BW x 15
MedX Low Back: 260 x alot x 10
45 degree back ext.: BW x 10 x 8
Front Plank: 90 seconds
BW: 270 lbs


#17

Sick for the last 10 days. Caved and got antibiotics today since it wasn't getting any bettah. Will be snowboarding all next week in CO.

Note: Nurse in ER today made a joke about my voice being all goofy due to my sinus infection:
"Well at least your voice isn't all high from the steroids", she said this with my wife in the room. I immediately put my voice into the highest octave possible and said "yeah that would be turrruble". She mentions it one more time as she's measuring my BP.


#18

Read some logs and got so jacked up I decided to train light.

Warmup
Bb seated military - 45x10 95x3, 135x 3, 145x3, 155x3, 185x3 all reps fast
Bb bench - 185 x3, 225 x 3, 275 x 3, 315x3, 365 x 2(or 3), 285 x 16 (pr)

Pullups - bw x 8 x 5 x 5
Constant tension curls - 35 x 16, 30x16
Tricep press downs , external rotations black elitefts band
Planks supermans


#19

6 days of snowboarding at 8000+ feet last week was awesome.

First day back in the weightroom
Upper Body - Weight: 268.7 lbs
Pullup - BW x 9
Avenger Row: 315 x 6? (PR new weight, brown out haha), 225 x 7 x 7
Rotary Pec (just to see how it felt on my shoulder joint): 170 x 10 (felt ok, didn't want to push it)
Nautilus Nitro Neutral Grip Press: 5pps x 5or6? (pr +1 rep), 4pps x 6 x 5
HS Incline: 1.5pps x 10 x 10 x 7
EZ-bar deadstop tricep ext from floor: 115 x 12 (pr +1 rep)
Nautilus Overhead Bicep curl: Stack x 8 (pr +2 reps), half stack x 15
Wrist Roller: 17.5 x 1, 15 x 1 (pump city)
Medx Lumbar Ext, 45 back ext, plank x 180 seconds

Feeling pretty good, left a little in the tank, since I will be hitting upper body again on friday, and since I'm coming back off of two weeks with one upper body workout in between.


#20

6 days of snowboarding at 8000+ feet last week was awesome.

First day back in the weightroom
Upper Body - Weight: 268.7 lbs
Pullup - BW x 9
Avenger Row: 315 x 6? (PR new weight, brown out haha), 225 x 7 x 7
Rotary Pec (just to see how it felt on my shoulder joint): 170 x 10 (felt ok, didn't want to push it)
Nautilus Nitro Neutral Grip Press: 5pps x 5or6? (pr +1 rep), 4pps x 6 x 5
HS Incline: 1.5pps x 10 x 10 x 7
EZ-bar deadstop tricep ext from floor: 115 x 12 (pr +1 rep)
Nautilus Overhead Bicep curl: Stack x 8 (pr +2 reps), half stack x 15
Wrist Roller: 17.5 x 1, 15 x 1 (pump city)
Medx Lumbar Ext, 45 back ext, plank x 180 seconds

Feeling pretty good, left a little in the tank, since I will be hitting upper body again on friday, and since I'm coming back off of two weeks with one upper body workout in between.