T Nation

Deat's Log


#21

12/29/2010
Lower Body - Minimal rest (5-20 seconds) between exercises
Avenger Leg Curl 225 x 10, 180 x 6
Avenger Leg Press 525 x 11
HS Iso lateral Leg Ext 45 x 13 x 6
BB Back Squat (ATG, 5 second negative) 225 x 9
Walking lunges BW x 20
BW Squat x 10

Water break

HS straight leg calf raise 5pps x 10, 4pps x 10 (DC Reps)
Standing calf raise/donkey calf raise: BW x 20 x 20
HS Tibia Dorsi (ankle flexion): 90 x 12, 70 x 3

Trying to ease back into things, with 6 days of snowboarding last week and a broomball game last night. Felt tired at the end of the workout, but an hour later felt good.


#22

Upper Body 12/31/2010
HS ISO Low Row 3pps x 12
HS ISO wide pulldown 4pps x 10

water break

Big Set (5-30 seconds between exercises)
Standing BB Press 195 x 7


HS ISO Shoulder Press 2pps x 10

HS ISO rear delt 40 x 10

BB Bench 315 + 60lbs of chain x 2.9, 315 x 2


Nautilus Nitro Incline stack x 3 (slow negatives) Half stack x 4

Standing DB Alternating Curls Strict 50 x 10
Tricep Pushdowns Black Mini x 50
Forearm work
Weight: 267 lb


#23

1/3/2010
Lower Body
Some stuff, took it relatively easy, busted out a 3pps x 50 HS ISO leg press

1/5/2010
Didn’t get enough food today, work was crazy. Still had a ok lowish volume power workout.

MP Seated bar x 15, 95 x 5, 150 x 5, 190 x 3

BB Bench 225 reverse bands x 3, 315 reverse bands x 3, 375 reverse bands x 3

395 reverse bands x 1


415 reverse bands x 1
http://www.youtube.com/watch?v=RJCR6Yh56r0
345 x 5 (left a rep in the tank)
http://www.youtube.com/watch?v=Ms_v5zxXSw0
BW Pullup x 10
http://www.youtube.com/watch?v=FiNfaN-KfFk
EZ Bar Curl 150 x 7 into DB constant tension curl w/ 25s
http://www.youtube.com/watch?v=seFf1IyPp9Q
Deadstop DB Tricep Extension from floor 50 x 12
http://www.youtube.com/watch?v=DDt5PsitCKI

Super Set
Face Pulls x 12 x 12 x 12
Band Ext. Rotation x 5 x 5 x 5


#24

Goofing Around

Bench 45 x 10, 135 x 5, 185 x 5, 225 x 5, 275 x 1, 315 x 1, 335 x 1, 275 x 14ish (lost count) pec insertion tensed up!
Squat 45 x 10, 135 x 10, 225 x 25
Leg Press 290 x 20 into Lunge 25 lb x 12
Leg Extension 200 x 60 second hold at TKE, 150 x 60 second hold at TKE into BW Squat x 50


#25

Awesome job with the 345 x 5!
Those looked very strong.


#26

[quote]ebomb5522 wrote:
Awesome job with the 345 x 5!
Those looked very strong. [/quote]

Thanks ebomb!


#27

Arms (haven’t done one of these workouts since literally 2001)

Super Set
One arm tricep pushdown w/ orange elitefts band x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x AMAP
DB Bicep Curl (1-1-4) 30 x 8, 35 x 8, 40 x 8, 35 x 8, 35 x 8, 30 x 8, 30 x 8, 35 x 8, 30 x 8, 30 x AMAP

Jump Rope (hops) 60, 60, 60, 60
Elipitical (min.) 1, 1, 1, 1

http://www.youtube.com/watch?v=HdI42arMVrU


#28

Upper Body
BW 271

Avenger Row 270 x 9, 225 x 8 x 5
HS Iso wide pulldown 4pps x 10, 3pps x 10 x 5
BB Row Widdddde 135 x 20

Nautilus Nitro Press 4pps x 9, 3pps x 10 x 3
HS Incline 2.5pps x 10 x 10 x 8, 1.5pps x 10
Pushups x 10 (smoked)

Forearm work
Experimented with pinwheel/cross body curls 75 x 10 (jury is still out)

Super set
HS ISO lateral rear delt 45 x 6, 35 x 6, 25 x 7
Red mini band facepull x 10 x 10 x 10 x 10

DB front raise 15 x 10, 25 x 10, 30 x 10, 35 x 10 (pump city)

Leaving the gym my shoulders were so painfully pumped, I was asked by a lacrosse mommy where her son’s practice was, and I couldn’t stop myself from painfully wincing as I pointed towards the giant dome behind her. lollz. At least I didn’t stutter and throw up in my mouth (happened once while talking to a former HS teacher of mine as I was leaving the gym this summer after a leg day…


#29

Strong pressing there big fella.


#30

[quote]bugeishaAD wrote:
Strong pressing there big fella.[/quote]

Just trying to keep up with you and T-Nation’s friendly electronic bomber.


#31

I am excited to announce that I will be going on a 12-week fat-loss phase…I’m excited for the opportunity.

I posted the following on the bodybuilding forum:

Shelby Starnes and Josh Bryant will team up with one of T-Nation’s least illustrious members…me.

Who: Shelby Starnes (www.shelbystarnes.com), Josh Bryant (www.joshstrength.com) and deat (me)
Goal: Lose fat, retain as much muscle as possible!
Time: 12 weeks
Updates: On my T-Nation training log, elitefts.com logs and perhaps elsewhere

Original Challenge: http://asp.elitefts.com/qa/training-logs.asp?qid=133914&tid=163
Selection: http://asp.elitefts.com/qa/training-logs.asp?qid=136139&tid=163
Background: http://asp.elitefts.com/qa/training-logs.asp?qid=136578&tid=163
Before Pictures: http://asp.elitefts.com/qa/training-logs.asp?qid=136579&tid=163


#32

This is VERY cool. Good luck to you sir, and I will def. be following this.


#33

[quote]DoveofWar08 wrote:
This is VERY cool. Good luck to you sir, and I will def. be following this.[/quote]

Thanks Dove, as you can tell from my overuse of the word excited, I am quite excited!


#34

Will be following the diet. Sounds pretty cool. You must be excited. :wink:


#35

Medium Day
Chest and Biceps

Bench 260 x 5, 280 x 5, 300 x 5, 315 x 5 (vid), 330 x 5 (vid)
http://www.youtube.com/watch?v=jNnq0ePG9OM
http://www.youtube.com/watch?v=zPASn8vB02Q
Bench 275 x 10
DB Flys 40 x 15, 40 x 15 (shoulder joint felt crappy so I quit, prolly won’t do these in the future)
Incline Press 1/2 upper, 1/2 lower, full 200 x 6 x 6 x 6 (video)
http://www.youtube.com/watch?v=JiNAfms3fFk
Single Arm Barbell Curl (8 count negative) x 5 x 5 x 5 x 5 x 5
http://www.youtube.com/watch?v=YNxlj6grWFw
Incline DB curl 30 x 10 x 6 x 5
Front Plank x 60 sec x 60 sec
Side Plank x 60 (each side)

Good workout, wayyyyyyy more volume than I’m used too. Tought workout.


#36

High Carb Day
Leg Training
Leg Extensions : 70 x 50, 70 x 40, 90 x 30, 90 x 20 (death)
Leg Press: 525 x 12 x 12 x 12
Lunges: 95 x 15 yards x 15 yards x 15 yards
Squats: 275 x 8, 245 x 8, 245 x 8 (verrrry hard)
Leg Curl 80 x 15, 90 x 15 100 x 12 (hamstring cramp just about put me on the floor)
Calf Raises: 225 x 50, 225 x 40ish, 135 x 50
Side Bends: 75 x 8 x 8
Plate Twists (standing) 25 x 10 x 10

I’m not used to this much volume (sets and reps)…my legs were so fried before the squats they turned out to be breathing-ish squats…


#37

Low Carb Day
30-cardio
10 treadmill - 10 eliptisizer - 10 treadmill
130-140 BPM

Yessir. Burning the fat. Eating lots of proteen. Peeing like a racehorse.


#38

Medium Carb Day
Shoulders/Triceps Day

Military 195 x 5 x 5 x 5 x 3 x 3 (dang was 'posed to get 5 x 5)
Lateral Raise 25 x 15 x 15 x 15 x 11
Front Raises 30 x 15, 25 x 10, 20 x 15, 20 x 15 (cheated on the last few reps wif da body english)
Bent Over Fly 30 x 10 (stopped due to shoulders feeling goofy on this movement) Band rear delts x 15 x 15
Dicks Press (JM press) 120 x 15 x 15 x 15 x 15 x 15
Tricep Pushdowns band x 20 x 20 x 20 (cheated reps as the last few sets)
Skull Crushers: 75 x 15 x 15 x 15 x 15 x 14 x 11
Leg Raises to chest BW X 12 x 12 x 12 (ab cramp danggggggggggggg0
Leg Raises BW x 10 x 10

Shoulders so pumped it wasnt even funny, really my eyes were watering

High Carb Day
Back day
Pullups BW x 5 x 5 x 5 x 5 x 5
One Arm DB Rows (Meadows Style) 100 x 12 x 12 x 12
Deadlifts 185 x 5 x 5 x 5
Shrugs 315 x 10 (had to stop due to hitting myself in the nether regions) x 10 (same) switched to DBS 100 x 20 x 20 x 20
Seated Rows 200 x 15 x 15 x 15
Chin ups x 4 x 4 x 3 (out of gas, wrists are not a big fan of ultra supination)
Low Cable lat rows 140 x 12, 180 x 12, 200 x 12 x 12 x 12

Seated calf raise on smith machine 2pps x 65 into 1pps x 65

Training and diet have been going well, feel good.


#39

Holy volume batman.

You’re doing a ton of work brotha and it looks like you’re doing well! Keep it up.


#40

[quote]ebomb5522 wrote:
Holy volume batman.

You’re doing a ton of work brotha and it looks like you’re doing well! Keep it up. [/quote]

It’s crazy how quick my body is responding to carb-cycling, 4-way split w/ alot of volume, and 5 x a week 30-min fasted cardio.