Deat's Log

Training Logs
41

Update: Sorry it’s so sporadic, very busy with work, class, strength training, cardio and diet

In one week I’m down ~4 pounds, and I definately can tell a difference in the mirror. Strength has stayed the same, strength endurance is getting better.

*Note weight and reps on workouts below are approximate
Medium Day
Sunday Chest/Biceps
BB bench bar x 15, 135 x 10, 225 x 3, 260 x 5, 280 x 5, 300 x 5, 320 x 5, 335 x 5, 280 x 8 (felt stong on all demz)
Weighted dips BW 30 x 10 (stopped due to shoulder joint/collar bone feeling goofy)
Incline DB Bench 85 x 12 x 12 x 12
Cable Fly 30 x 12 x 12 x 12 x 12
One-Arm Barbell Curlz (8 second negative) 55 x 5 x 5 x 5 x 5 x 5
Zottman Curls 35 x 12, 30 x 12, 25 x 12, 30 x 12 (cheating 1/4 of reps at the end of all sets a bit too heavy)
Plank x 60 sec x 60 sec
Side Plank 60 sec each side

High Day
Legzz
Leg Xtenders 140 x 20, 160 x 20, 180 x 20
Leg press 200 x 50, 275 x 40, 350 x 30, 425 x 20 (burrrrn)
walking lunge 100 x 15 yards x 15 yards x 15 yards
Squats: 225 x 8, 245 x 8, 245 x 8 (form was getting crappy)
Leg Culs 110 x 15, 130 x 15, 140 x 15, 160 x 15, 170 x 15, 160 x 15
Calf raises seated 225 x 28, 225 x 26, 225 x 24
Side bends 70 x 10 x 10
Plate twisters standing 25 x 10 x 10

42

Medium Day
Morning cardio fasted x 30 min on incline treadmill

Shoulders/Triceps/Abz
Standing Military: bar x 15, 95 x 5, 135 x 5, 190 x 3, 205 x 3, 160 x 6 x 6 x 6 x 6 x 6
Crucifix Holds (thumbs up) 10 x 45 sec x 45 sec, 12 x 45 sec
45lb Plate front raise x 20 x 20 x 20
Dicks/JM Press 130 x 11 x 11 x 11 x 11 x 11 x 11
Tricep Pushdowns (I like using a one handed rope w/stopper dealio) 10lb x 25 x 25 x 25 (really squeeezing peak contraction)
Paused DB Tricep Ext from floor 35 x 10 x 8, 30 x 10 x 8, 25 x 10 x 8 (was supposed to stay with 35 x 15 but ran outta da gas)
Leg raises knees to chest x 12 x 12 x 12
leg raises straight up x 10 x 10

Feel like $.

43

Medium Day
Back

Pullups: BW 10 x 5 x 5 x 5 x 5 x 5
1Arm DB Rows: 100 x 15 x 15 x 15
DLs: 195 x 5 x 5 x 5
Shrugs DB: 90 x 20 x 20 x 18
Seated Row: 200 x 12 x 12 x 12 x 12
Low Cable lat row: 200 x 15 x 15 x 15 x 15 x 15

Seated calf raise: 2pps x 100 (10 second breaks necessary x 3)

traveled in a car all day which took a lot out of me, gassed prior/during/after workout.

44

I’m down 8 pounds in two weeks. Diet and exercise is going well.

High day
Chest/Biceps

Bench bar x 15, 135 x 5, 185 x 5, 225 x 5, 265 x 5, 290 x 5, 320 x 5, 340 x 4 (missed last rep #5), 280 x 8
Bottom half bench 300 x 6 x 6 (tough)
DB lowish incline 70 x 15, 80 x 15, 85 x 12
Cable flys 40 x 12 x 12 x 12 x 12
One arm Barbell Curl 8-second negative 65 x 3 x 3 x 3 x 3 x 3
20’s 35lbs, 30lbs, 30lbs, 25lbs
Front plkank 60 sec x 2
side plank 60 sec

45

Medium Day
Legs
Leg Ext 130 x 20, 145 x 20, 160 x 22
Leg Press 2pps x 50, 3pps x 40, 4pps x 30, 5pps x 20
Walking lunges 110 x 15 yards x 3 sets
Squats (4 second negatives) 225 x 5, 275 x 5, 225 x 5
Leg curls 100 x 20, 115 x 15, 130 x 10, 115 x 23
Seated calf raise 3pps x 30 x 22, 2pps x 36
Side bends 70 x 12 x 12 x 12
Plate twists 25 x 20 x 20 x 20

feeling pretty good.

46

High day (redic amount of food, 7 meals, average 65 grams of carbs per meal, 45 grams protein per meal)
Shoulder/Tricepz
Standing BB press 45 x 15, 135 x 5, 185 x 3, 195 x 3, 205 x 3, 165 x 8 x 8 x 6 (tilted my head back too much and pinched some muscles on my lowertrap/neck area, it’s fine, the rest of the workout I focused on keeping my neck stable by resting it on something
Crucifix Hold 10 x 55 sec x 55 sec x 55 sec
Plate raises: 45 x 20 x 18 x 15
Face Pullz 40 x 12 x 12 x 12
Dicks/JM press 145 x 10 x 10 x 10 x 10 x 10
Diamond Pushups BW x 27 x 20
Tricep Ext 40 x 7 (stopped shoulder was feeling goofy and so was neck)
Superset One arm rope pushdown x 10 x 10 x 10 Pronated DB Kick Backs 15 x 14 x 10 x 7
Haning Leg Raises x 12 x 12 x 12

Feel pretty good, definately looking forward to my deload (shoulders and knees are starting to get a twinge of soreness.

47

Awesome log deat, keep up the hard work.

48

[quote]BSC819 wrote:
Awesome log deat, keep up the hard work.[/quote]

Thanks for the props. I will keep pushing.

49

medium day
back/traps

Pulldowns (subbed for pullups) 200 x 5, 220 x 5, 240 x 5, 220 x 5, 200 x 5
DB Rows 100 x 13 x 14 x 16
DLs 210 x 5 x 5 x 5
Supported row: 220 x 12 x 12 x 12 x 12 x 12
Shrug 100 x 20, 80 x 20, 75 x 22
Low cable row 200 x 12 x 12 x 12 x 12 x 12
calf raise 2pps x 50 x 50 x 50 (lots of partials at the end)

Good day, my neck is still getting better, ditched pullups and chinups due to aggrivating my neck.

50

High Day
Deload
Bench bar x 15, 135 x 10, 225 x 10 x 10 x 10
Bottom End Drives 200 x 6 x 6
Incline DB Press 55 x 12 x 12 x 12
Cable Fly 20 x 12 x 12
BB Bicep Curl 65 x 10 x 10 x 10 x 10 x 10
DB Hammer curl 20 x 12 x 12 x 12
Plank x 60 x 60
Side Plank x 60

51

Busy this week with work and school

Monday: Legs Deload (won’t post workout because it’s a boring deload) Medium Carb 40 min of fasted morning cardio
Tuesday: 40 min of fasted morning cardio, Low carb, Broomball game outside (windchill -22 F)
Wednesday: Shoulders/Tris Deload, high carb
Thursday: Low carb, 40 min of fasted cardio

Still noticing some great changes in fat loss all over.

52

You had listed a heart rate range for one of your cardio days. Is there a specific range that Shelby wants you to stay within?

53

[quote]TheDudeAbides wrote:
You had listed a heart rate range for one of your cardio days. Is there a specific range that Shelby wants you to stay within?[/quote]

Fasted morning cardio 70% of Max heart rate so something like 115-130 BPM.

54

[quote]deat wrote:

[quote]TheDudeAbides wrote:
You had listed a heart rate range for one of your cardio days. Is there a specific range that Shelby wants you to stay within?[/quote]

Fasted morning cardio 70% of Max heart rate so something like 115-130 BPM.[/quote]

Hey thanks! I’m guessing that will change throughout …? Although boring, seems like its working for you.

55

Crazy busy here is an update of training, some weights might not be exact due to my mind racing at 155 mph…

Sunday Chest/Biceps
High Carb
Bench 260 x 6, 280 x 6, 300 x 6, 330 x 6, 270 x 12
BB Incline Press 155 x 12 x 12 x 12 x 12 (5 second negative)
cable flys 60 x 12, 40 x 12 x 12 x 12
Cheat Curls (5 second negative) 135 x 5 x 5 x 5 x 5 x 5
Incline DB Curls 30 x 15 x 15 x 15
Plank x 60 x 60 sec
Side Plank x 60 sec each side

Monday Legs
Med Carb
Leg Ext 100-rep dropset: 35 x 30 drop 25 x 20, 10 x 50
Bulgarian Split Squat Isometrics 95 x 45 seconds each leg x 3 sets (dang this was brutal on my VMO, in a good way)
Lunges 135 x 15 yards x 3 sets
Leg Press 470 x 12 x 10 x 10 x 10
BB Back Squat 135 x 5, 185 x 5, 225 x 5, 275 x 4, 225 x 5
Leg Curl 155 x couldnt do a single rep without my hammies cramping like a girl ahhahahah
Straight Leg Calf raise 4pps x 30 x 30 x 30 (more cheating as sets progressed)
Side DB side bends 70 x 12 x 12 x 12
Twisters 25 x 25 x 25

Wednesday Shoulders, Triceps
High Carb
Military BB 195 x 2, 205 x 2, 160 x 6 (stopped due to feeling my neck muscles/lower traps tighen up too much)
Highest Possible Incline smith press, 180 x 6, 205 x 6, 180 x 6, 180 x 6 (cheated a few reps at the end, felt much better supporting my neck and not having to pull my head back, pushing my chin down to clear the bar)
Shoulder Box 15 x 10 x 10 x 10 (burrrrrrrrrrrrrrrrn)
Front raise with 45 lb plate (AMAP in 35 seconds) x 25 x 20 x 30 (more cheating on last set)
Face pull 140 x 12 x 12 x 12 x 12
Dicks/JM Press (i’m starting to get the form down and crush these) 150 x 10 x 10 x 10 x 10 x 10 (gonna see if I can move the weight up on these bad boys now that my form is getting good, allowing me to get better leverages).
Diamond Pushups BW x 20 x 15 (changed my form, made it harder than last time)
Tricep kick backs 25 x 10 x 10 x 10 (2 second hold in the fully extended positon)
Knee hugs (jack knifes, v-ups whatev) x 15 x 15 x 10 (ab crammmpp x 1)
Leg raises x 12 x 12 x 12

56

[quote]TheDudeAbides wrote:

[quote]deat wrote:

[quote]TheDudeAbides wrote:
You had listed a heart rate range for one of your cardio days. Is there a specific range that Shelby wants you to stay within?[/quote]

Fasted morning cardio 70% of Max heart rate so something like 115-130 BPM.[/quote]

Hey thanks! I’m guessing that will change throughout …? Although boring, seems like its working for you.[/quote]

Yeah man, it’s not too bad I just watch TV.

57

Medium Day
Back (lats rhoms traps-
Pullups 15 x 5, 30 x 5, BW x 5 x 5 x 4
DB row 130 x 8 x 8 x8
DL 225 x 5 x 5 x 5
Shrug 100 x 15 x 15 x 15
Avenger Row 225 x 10, 180 x 10 x 10, 150 x 12 x 12
HS Seated Calf Raise: 70 x 50 x 50 x 50

58

Sunday
High Day
Bench 260 x 6, 280 x 6, 305 x 6, 335 x 5 (shoulda been six but last rep was realllll slow)

Bench 260 x 14
Bottom End Drives 275 x 5, 295 x 5, 305 x 5
Incline (5 second negatives) 170 x 6 x 6 x 6 x 6 x 6
Cable flys x some x some
Stretch Pushups 1 set dislocates x 35
Cheat Curlz (5 second negatives) 145 x 5 x 5 x 5 x 5 x 5 (last set on video)

DB Incline Curls 30 x 20 x 15 x 12 x 10
Planks 60 sec x 2

Monday Legzzz
Medium Day
Leg Ext 150 rep drop set (110 x 50 right into 70 x 100)
Bulgarian Split Squat Isometrics 105 x 45 seconds (each leg) 3 sets danggggg
Lunges 145 x 15 yards x 3 sets
Leg Press with doubled up minibands (4 sec negatives) 3pps x 12, 4pps x 12, 5pps x 12, 6pps x 12, 1 leg at a time 2pps x 12
Squatz (4 second negatives) 135 x 5, 185 x 5, 235 x 5, 285 x 5, 235 x 5
Leg Curls 110 x 35 (went to bathroom and left hamstring cramped up for 45seconds argggggggggggggggg)
Straight leg leg-press calf raise 210 x 30, 180 x 30, 180 x 30 (each set had more and more cheating for the last 10 or so reps)
Side bends 70 x 10 x 10 x 10
Pallof Press 60 x 60 seconds each side x 2 sets

Boom. Feeling good. Still dropping weight.

59

Training Update!

Been busy as a full-time student, full-time employee and full-time bah-dee-bill-der.

Here was today’s training

Back/Calves
Pullups: BW x 5, 25 x 5, 45 x 8 x 5 x 4
Chest Supported Incline DB Rows (1 sec hold on top): 40 x 15 x 15 x 15
Deadlifts: 135 x 5, 225 x 5, 245 x 5, 275 x 5, 225 x 5
Backward Shrugs (in smith): 145 x 25 x 25 x 25
BB Shrug: 225 x 50
Plate Shrug (grab 2 45 lb plates in each hand with straps): 90 x 25 x 25 x 25
DB Pullover 100 x 15 x 15 x 15 x 15
Chin Ups BW-miniband x 9 x 8 x 7
Low cable rows 200 x 12 x 12 x 12 x 12 x 12
Seated calf raises 135 x 50 x 50 x 50
WEighted crunches 100 x 15 x 15 x 15

Nutrition “Medium Carb Day”
2 HOT-ROX Extreme
40 min of 10 degree incline walking at 3.5 mph (I’ve got long legs)

Meal 1
2 Sprouted Grain Ezekiel English Muffins (NOM NOM) 60 grams carbz
6 Peices of candian bacon (super low fat ~3 grams total) 22 grams pro
1.5 cups of egg product (zero fat) 36 grams pro
Red bell peppers and chilli sauce (kcal free)
5 grams creatine, viatmin, vit. d, secret strong bones pill

Meal 2
2 slices of ezekiel bread 30 grams carbs
1 big chicken breast (for you hatin’ asp trollz) 60 grams pro
some grey poupon booooooi
3 fish oil tabz

Meal 3
2 tbs peannut butter
45 grams pro from protein powder
1/4 cup of egg product 12 gram pro.
Mix it up and you’ve got yourself some protein puddding

Workout
Peptopro x 3 scoops 2 scoops luecine 2 scoops cit. malate 2 liter of the finest tap water

Meal 4
50 grams pro from Beef ROAST
.5 cup oatmeal 30 gram carb
2 peices of ezk bread 30 grams carb

Meal 5
55 grams pro beef roasssst
2 tbs pbutter
2 cups of the green brock

Meal 6
55 grams pro from more of the beeffff

lots of water, two cups of coffee and a diet Dr. Pepper.

60

Chest and Biceps

BB Bench
bar x 30 x 20, 135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5, 295 x 5, 315 x 5

Smith Low Incline (bottom half of reps)
2pps x 10 x 10 x 10

Cable Fly (setting #21) 60 x 12 x 10 x 10 x 10

Alt. DB Curl (5 second negatives) 20 x 10(reps each arm), 40 x 10, 60 x 5 x 5 x 5, 55 x 5

Preacher Curl Machine
100ish x 20

Cross Body Middle Half (upper arm to lower arm angle from 135 to 45 degrees) DB Concentration Curls 20lb x 20 x 20

Boom!