Author Topic: Dreyth's New Journal (Read 538572 times)

adarqui · « **Reply #1305 on:** October 14, 2019, 09:10:03 pm »

Quote from: LBSS on October 14, 2019, 06:51:36 pm

SMO-LOV JU-NIOR! SMO-LOV JU-NIOR!

lold. read it as a chant, on first glance.

seifullaah73 · « **Reply #1306 on:** October 15, 2019, 05:24:59 pm »

Quote from: adarqui on October 14, 2019, 09:10:03 pm

Quote from: LBSS on October 14, 2019, 06:51:36 pm
SMO-LOV JU-NIOR! SMO-LOV JU-NIOR!

lold. read it as a chant, on first glance.

Lol, same.

Dreyth · « **Reply #1307 on:** October 16, 2019, 05:12:40 pm »

Quote

Saturday - 10/16/19
Weight:

-= Workout Log =-

Squat
135 x 12 >> Almost failed on that 6th rep.
135 x 5 >> The 345 felt a little tough, but good.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
315 x 6

RDL
135 x 8 >> Pushed myself and hit 8 reps instead of 5.
225 x 5
315 x 1
345 x 8

Cable Ab Pull Downs
+105 x 3 >> 2min rests.
+115 x 12
+115 x 6
+115 x 6

Pressed for time. Barely did any worksets, and left off shrugs and calves.

I think smolov jr is just a huge time commitment right now for me. What I can do, though, is add a 3rd day of squatting up to a 90% 1RM which is in addition to my two days of 1-3 sets of 3-6 reps at 80-87% max.

Dreyth · « **Reply #1308 on:** October 18, 2019, 12:53:03 pm »

Quote

Friday - 10/18/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 12
60's x 8
60's x 5
90's x 1
100's x 4 >> 3min rests.
100's x 0
60's x 15 (paused)>> 90sec rests.
60's x 8 (paused)
60's x 6 (paused)

DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 8

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 10

55° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 8
20's x 8

Standing DB Shoulder Press
40's x 12 >> 90sec rest.
40's x 10

T-Bar Rows
105 x 15 >> 90sec rest.
105 x 5

Chin Ups
+50 x 5 >> 90sec rest.
+50 x 3
BW x 3 (drop set)

Hoping to get back to db benching 7 reps with 100's. The 100lb dumbells here are clunky so it's a little tougher.
The backup sets of high reps are done paused now so that I can more easily get the 100's off my chest for the first rep of every set. Thinking of also attaching some ankle weights to my elbows so that there's more resistance on my chest without adding resistance to my triceps. Should help with those first rep blast-offs. It's also a nice way to target my chest more without my tris taking over like usual!

Low on time, didnt do my pendlay rows or as many chin ups as I wanted

Dreyth · « **Reply #1309 on:** October 21, 2019, 11:25:15 am »

Quote

Saturday - 10/19/19
Weight:

-= Workout Log =-

Squat
135 x 12 >> 3min rests.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
315 x 5
315 x 2
315 x 2

RDL
135 x 8 >> 3min rests.
225 x 3
325 x 10
325 x 6
325 x 6

Leg Press Machine Calf Raises Superset A
+500 x 16
+500 x 15
+500 x 15
+500 x 15

Barbell Shrugs Superset A
315 x 15
315 x 8
315 x 8

Cable Ab Pull Downs
+125 x 3 >> 2min rests.
+115 x 8
+115 x 8

Dreyth · « **Reply #1310 on:** October 22, 2019, 11:23:32 am »

Quote

Friday - 10/22/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15
40's x 8
60's x 8
60's x 5
90's x 1
100's x 3 >> 3min rest.
100's x 0 >> 90sec rests.
60's x 12 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)

DB Rear Delt Flyes on Incline
20's x 13 >> 90sec rests.
20's x 8
20's x 8

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 15
20's x 10

65° Incline Seated Lateral Raises
20's x 13 >> 90sec rests.
20's x 9
20's x 7

Standing DB Shoulder Press
40's x 12 >> 90sec rest.
40's x 12

Chin Ups
+50 x 5 >> 90sec rests.
+50 x 4
+50 x 4

Pendlay Rows
135 x 5 >> 90sec rests.
185 x 3
225 x 1
235 x 5
235 x 3
235 x 3

Chin Ups
BW x 10 >> 90sec rests.
BW x 7
BW x 7

T-Bar Rows
105 x 12 >> 90sec rests.
105 x 8
105 x 8

Upped the volume a little. The db benches with the ankleweights on my biceps/elbows were weird because they were too bulky. Didn't feel natural. Pretty annoying I don't have decent 90lb or 95lb dumbells, because clearly 100's are too heavy for me to make decent use of right now. Maybe I'll have to make do with the 90's until I can manage 5 solid reps with the 100's?

Dreyth · « **Reply #1311 on:** October 24, 2019, 11:13:12 am »

Quote

Thursday - 10/24/19
Weight:

-= Workout Log =-

Squat
135 x 12 >> 3min rest.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
315 x 5
315 x 3

RDL
135 x 8 >> 3min rests.
225 x 3
315 x 1
355 x 6
355 x 4
355 x 3

DB Lunges
60's x 8/leg
60's x 5/leg

Leg Press Machine Calf Raises Superset A
+500 x 18
+500 x 17
+500 x 13
+500 x 14
+500 x 13

Barbell Shrugs Superset A
315 x 15
315 x 10
315 x 10
315 x 8

Cable Ab Pull Downs Superset B
+125 x 3 >> 2min rests.
+115 x 10
+115 x 6
+115 x

30° Incline DB Press Superset B
60's x 8
60's x 5
90's x 2
100's x 1

Here are the 90's at my gym. When you pick them up, the bent one rolls in your hand lol. They are slightly different shapes, too:

Here are the 100's. Clunky and tough to get off my chest for the first rep:

I think I'll just have to suck it up and use the 90's for work sets until I am strong enough to consistently hit 5 reps with the 100's for sets.

Dreyth · « **Reply #1312 on:** October 27, 2019, 12:26:17 pm »

Quote

Saturday - 10/26/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15
60's x 8
60's x 5
90's x 1
100's x 3 >> 3min rest.
90's x 7 >> 90sec rests.
90's x 7
90's x 5
60's x 12

DB Rear Delt Flyes on Incline
20's x 14 >> 90sec rests.
20's x 8
20's x 8

DB Rear Delt W Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 10

65° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 10
20's x 8

Standing DB Shoulder Press
40's x 15 >> 90sec rest.
40's x 18

I used the weird 90lbs dumbells for back up sets... it'll do. Strange to lift with them but hopefully when I can knock out 12+ reps with them, I can be consistent with sets of 5+ on the 100's.

Ran out of time. My gym's closed sundays so i dont know if i'll be able to do back. Maybe i can lift with my friend at his gym

Dreyth · « **Reply #1313 on:** October 28, 2019, 11:09:57 am »

Quote

Monday - 10/28/19
Weight:

-= Workout Log =-

Squat
135 x 12 >> 3min rests.
135 x 5 >> Slowly adding more volume to the squats.
185 x 3 >> Surely had 6, maybe 7 reps in me on the first set.
225 x 3
275 x 1
315 x 1
355 x 1
315 x 5
315 x 4
315 x 3

RDL
135 x 8 >> 3min rest.
225 x 3
315 x 1
365 x 1
335 x 10
335 x 4

Good Mornings
135 x 15 >> 90sec rest.
135 x 12

Cable Ab Pull Downs
+105 x 3 >> 3min rests.
+120 x 10
+120 x 6
+120 x 5

Chin ups
BW x 5 >> 90sec rests.
+60 x 3
BW x 6
BW x 8
BW x 6

T-Bar Rows
130 x 8 >> 90sec rests.
130 x 8
130 x 8

Didn't have time to do my back on my last upper body day, so I threw in a little back work today since I don't plan on doing upper body tomorrow.
Saved shrugs and calves for tomorrow - short on time today since I threw in back work.

Man I need to get to the gym earlier. Always short on time!

Dreyth · « **Reply #1314 on:** October 30, 2019, 11:07:01 am »

Quote

Wednesday - 10/30/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
60's x 6
60's x 4
90's x 1
100's x 3
90's x 8
90's x 5
90's x 5

30° Incline DB Pinch Press
60's x 4 >> 90sec rests.
40's x 12
40's x 12

Overhead Cable Pushaway
55 x 12 >> 90sec rests.
55 x 12

DB Rear Delt Flyes on Incline (Close to chest)
40's x 12 >> 90sec rests.
40's x 12
40's x 10

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 8

65° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 8
20's x 8

Standing DB Shoulder Press
60's x 5 >> 90sec rest.
60's x 3 >> 40's too light, but I don't have any DBs between 40's and 60's lol.

Pendlay Rows
135 x 5 >> 90sec rests.
185 x 3 >> Surprised I improved so much on these since the last time I did them.
225 x 1 >> Plus I'm using 90sec rests for them instead of 3min rests now.
235 x 8
235 x 5
235 x 5

Chin Ups
BW x 5 >> 3min rests.
+50 x 6
+50 x 4
+50 x 4

T-Bar Rows
115 x 8 >> 90sec rests.
115 x 8
115 x 8

Chin Ups
BW x 8 >> 90sec rests.
BW x 8
BW x 8

Upped the volume some more. Bulking is nice.
Been slacking on protein lately though and just eating a bunch of carbs

Dreyth · « **Reply #1315 on:** November 01, 2019, 04:21:23 pm »

Quote

Friday - 11/01/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rests.
135 x 5 >> 365x1 wasn't as hard as I thought it would be. Max is probably 375.
185 x 3 >> Had 7, maybe 8 reps in me on the first set. But I didn't feel like burning out before RDLs.
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 6
315 x 3

RDL
135 x 8 >> 3min rests.
225 x 3
315 x 1
365 x 1
365 x 6
335 x 3
365 x 3

Leg Press Machine Calf Raises (Superset A)
+520 x 20
+520 x 18
+520 x 15
+520 x 12
+520 x 12

Barbell Shrugs (Superset A)
315 x 20
315 x 12
315 x 10
315 x 10

Cable Ab Pull Downs
+105 x 3 >> These were way tougher than last time. I think the cable needs to be oiled up.
+120 x 10
+110 x 6
+110 x 5

Good Mornings
155 x 15 >> 90sec rest.
155 x 12

Would like more volume overall considering the low rep counts on my main lifts. But happy I can comfortably single 365 on the squats, really want to get back to a comfy 405

Dreyth · « **Reply #1316 on:** November 04, 2019, 12:47:56 pm »

Quote

Monday - 11/04/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 5
90's x 1
100's x 3
90's x 10
90's x 4
90's x 4
60's x 15

DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 10
40's x 10

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 8

65° Incline Seated Lateral Raises
20's x 13 >> 90sec rests.
20's x 9
20's x 8

Standing DB Shoulder Press
60's x 5 >> 90sec rests.
60's x 3 >> 40's too light, but I don't have any DBs between 40's and 60's lol.
40's x 10

Chin Ups
BW x 5 >> 3min rests.
+60 x 5
+60 x 3
BW x 10
BW x 8

T-Bar Rows
135 x 8 >> 90sec rests.
135 x 7
135 x 6
135 x 6

Dreyth · « **Reply #1317 on:** November 07, 2019, 12:42:28 pm »

Quote

Thursday - 11/07/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rests.
135 x 5 >> Pushed myself and hit 8 reps! Or what is 7? I think 8.
185 x 3
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 8
315 x 3
315 x 3

RDL
135 x 8 >> Forgot my straps at home. Used a mixed grip but couldn't hold onto the bar.
225 x 3 >> Felt like I had 8 reps in me but oh well!
315 x 1
345 x 5

Cable Ab Pull Downs
+105 x 3 >> 3min rests.
+120 x 10 >> Looks like the machine is smooth again, so I was able to do 120.
+110 x 8
+110 x 5

DB Lunges
60's x 8 >> 2min rests.
60's x 6
60's x 6

Good Mornings
165 x 11 >> 2min rests.
165 x 9
165 x 9

Leg Press Machine Calf Raises
+540 x 16 >> 60sec rests.
+540 x 10
+540 x 12
+540 x 12
+540 x 10

Awesome to see my lifts keep going up! Hoping to squat 315x10 soon after which I think I should cut. Abs, though looking softer, are still visible. My main issue is putting on weight on my face which I hate

Added some volume with more lunges and goodmornings since I couldn't deadlift much without my straps

Dreyth · « **Reply #1318 on:** November 08, 2019, 10:37:57 am »

yep im feeling those lunges right now

i hope i can hit upperbody tonight and not have to wait until tomorrow

adarqui · « **Reply #1319 on:** November 08, 2019, 10:57:34 pm »

Quote from: Dreyth on November 08, 2019, 10:37:57 am

yep im feeling those lunges right now

i hope i can hit upperbody tonight and not have to wait until tomorrow

lunges ftw.

man they crush you when you're not adapted yet.

Adarq.org

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Author Topic: Dreyth's New Journal (Read 538572 times)

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