T Nation

WannaBe’s Last Year Of “DYEL?”

Between how hard you work at your job and your consistency in the gym, I bet meals like this are good for you once in a while. Probably even good for you mentally, if you let it be.

I mean, who even needs arms.

I can put on 20 pounds and my arms will basically not change.

I’ve always been very active (dirt bikes,mountain bikes, hiking, etc) and I’ve always worked a manual labor type job, and I’ve always been over weight. Craziest thing :joy:

your rows are always nuts

1 Like

Thanks man! I really enjoy back day

1 Like

Mostly shit chest and shoulder workout, per usual lol. I think all my good days are back and arm days.

Positives from today: the stuff labeled uni or iso has weight mover per arm, not total, so today’s seated OHP top set was 115lbs per arm, which, is pretty cool I think. Obviously being a plate loaded machine it’s a lot easier than free weights, but still. Cool.

Cons: everything else was either painful or weak :joy:

Seated chest press
247.5 x 10
215 x 13

Cable flys
70 x 9
50 x 15

Incline uni hammer Press
105 x 7
80 x 12

Dumbbell lateral raises
35 x 25
30 x 15

Seated uni OHP
115 x 9
80 x 16

Dumbbell rear delt flys
25 x 21
25 x 17
25 x 22

Pec deck SS tricep V bar push downs SS machine lateral raises

Pec deck
265 x 13
265 x 11

Straight bar tricep push downs
140 x 13
140 x 13

Standing machine lateral raises
100 x 15
100 x 16

Abs

Tomorrow is check in day with the coach. Hoping he ups calories because I feel I should be making more progress than I have, which is super depressing.

How is the weight looking?

Sitting around 211 upon waking.

3 Likes

Great back and bi workout today.
Used straps for the first time on the chest supported row and it’s a game changer for sure!! I was so aggressive with the 300 that I had to stop because a plate fell off (and got a guys toe beside me :face_with_hand_over_mouth:)

BOR’s
265 x 12
235 x 15

Dual cable lat pull downs
220 x 9
195 x 11

Prime chest supported rows
300 x 11
235 x 16

Single arm cable rows
235 x 8
200 x 13

Seated bicep machine curls
120 x 11
120 x 12

T-bar rows SS alt DB curls / Pull overs

105lb t-bar - 30’s (DB) - p/o’s (80lb)
105 x 10
105 x 9

Abs

2 Likes

Pretty solid arm day. I know they are fluff lifts so PR’s don’t really count… but just about everything today was a PR lol now let’s just carry that motivation into leg day tomorrow

Tricep rope push downs
140 x 13
100 x 18

Face away cable curls
70 x 10
50 x 16

Dip machine
272.5 x 19
272.5 x 17

Ezcurl bar curls
90 x 12
70 x 17 (80 was taken)

Single underhand cable extensions
55 x 14

Seated cable curl machine
120 x 16

Overhead single arm cable extensions
70 x 8

Pinwheel curls
35’s x 31 total reps alternating

Dips / SS alt dB curls (27.5’s)
20

2 Likes

Leg dayyyy

Seated leg curl
180 x 10
155 x 15

Hack squat
375 x 6
465 x 5
555 x 4
465 x 12

Lying leg curl
185 x 14

RDL’s
225 x 10
315 x 10
Had plans for 3 sets at 315 but I knew the minute I picked up the bar that wasn’t gonna happen. For the first time in my life I now understand what it means to have a lower back pump so painful it hinders your workout.

Leg extensions
110 x 10
170 x 10
200 x 10
220 x 10
220 x 8

Seated calf raise SS standing calf raise
3 sets each, didn’t count just went to failure.

Abs

2 Likes

What a fucking waste of a day in the gym. Apparently my kryptonite is pressing.

Had to stay late at work yesterday so skipped the gym, got decent sleep, had meetings most of the day so not wore out from work. Hit the gym excited to see those PR’s from being fresh and fed. Ha.

Seated chest press
247.5 x 10.5 FUUUUUUUUCKKKKKK
215 x 12

Cable flys
70 x 10
55 x 15

Incline iso hammer press
105 x 7 fuck me
85 x 10

Dumbbell lateral raise
35 x 22
30 x 23

Seated iso OHP
120 x 8.5 :roll_eyes:
90 x 12

Rear delt dumbbell flys
25 x 26
25 x 22
25 x 22

Pec deck SS tricep V bar push downs SS machine lateral raises

Pec deck
265 x 12
265 x 10

Straight bar tricep push downs
145 x 14
145 x 11

Standing machine lateral raises
100 x 16
100 x skipped them. Not like they’re doing any good anyways

Also skipped abs. Fuck those too

2 Likes

I’ve found that once I get them they come back until the back is fully recovered. They are a bitch though. I find laying on a bench for about 10 minutes helps.

I was curious what I could do to fix it. I tried all kinds of weird fetal positions lol

1 Like

lmfao this is me nearly every session. I keep telling myself I am going t up the ab work and even do more on rest days … err NO

2 Likes

Guilty as charged

I skipped them out of frustration and anger during a childish pity party. I still like/want tonwork them lol

1 Like

Another shit workout, Atleast I have a good excuse for this one. Woke up every 1.5-2 hours, started work at 5:30 and absolutely got my Dick worked in the dirt. So, what ever.

BOR’s
270 x 10
235 x 15

Dual cable lat pull downs
220 x 8
195 x 10

Prime chest supported rows
310 x 9.5
235 x 14

Single arm cable rows
235 x 10
200 x 15

Seated bicep machine curls
120 x 12
120 x 12

T-bar rows SS alt DB curls / Pull overs

105lb t-bar - 30’s (DB) - p/o’s (80lb)
105 x 8
105 x 8

Abs

3 Likes

At least you got these in today! :slight_smile:

1 Like

Sorry if I’ve missed the change but are you still working with a coach? How’s that going?