Deako's Journey to Shred!
- Thread starter Deako
- Start date
ebfitness
Registered
Yeah, eating food works wonders, lol!
I am curious to how my body is going to be effected going forward... I just hooked up with a more local coach (from columbus) for my next competition so I am curious to how his methods/diet/supplement guidance will help enhance my physique... pretty excited!
ebfitness
Registered
Cool!
Did arms last night... had such a mega pump that i had to turn my body to get my seat belt in the car afterwards.
The theme of this workout was slow negatives, slight pause at the bottom, squeeze up and hold for 1-2 seconds, then slow negative down.
Alternating dumbbell curls - warmup
Overhead dumbbell ext - warmup
Machine Curls - 3 working sets
Rope Extensions - 3 working sets
Cambered bar curls - 4 working sets
Skull Crushers - 4 working sets
Single Arm Preacher curls - 3 working sets
Tricep Extension Machine - 4 working sets
The theme of this workout was slow negatives, slight pause at the bottom, squeeze up and hold for 1-2 seconds, then slow negative down.
Alternating dumbbell curls - warmup
Overhead dumbbell ext - warmup
Machine Curls - 3 working sets
Rope Extensions - 3 working sets
Cambered bar curls - 4 working sets
Skull Crushers - 4 working sets
Single Arm Preacher curls - 3 working sets
Tricep Extension Machine - 4 working sets
Hit up legs last night... got some kind of stomach bug that was completely uncomfortable that caused major intestinal/bowel distress... Luckily this didnt sit in until AFTER the workout... It just made for a hell of a night... LOL
Lying Ham Curls
- Supersetted -
Dumbbell Stiff Leg Deads - 3 warmup sets and 4 working sets
Leg Extensions - 2 warmups sets 3 working sets
Leg Press - 1 warmup set 4 working sets
Plate loaded squat machine - 1 warmup 4 working (slow descent, pause, explode to about 80%, then slow descent keeping max tension)
Calf raises - Standing - BW (2 second descent, 2 second pause, squeeze up, and repeat)
Adductor Machine - 1 warmup 3 working sets
Lying Ham Curls
- Supersetted -
Dumbbell Stiff Leg Deads - 3 warmup sets and 4 working sets
Leg Extensions - 2 warmups sets 3 working sets
Leg Press - 1 warmup set 4 working sets
Plate loaded squat machine - 1 warmup 4 working (slow descent, pause, explode to about 80%, then slow descent keeping max tension)
Calf raises - Standing - BW (2 second descent, 2 second pause, squeeze up, and repeat)
Adductor Machine - 1 warmup 3 working sets
Chest/Back last night...
Incline Dumbbell Press - 3 working sets up to 95's for 10
Pulldowns - 2 working sets up to 180 for 10
Flat Fly's - 3 working sets
Seated Rows - 3 working sets
Decline HS Press - 3 working sets
Pullovers - 3 working sets
tough workout as the gym was like 80 degrees and i felt like i was in a sauna... Regardless it got done and I am feeling good!
Incline Dumbbell Press - 3 working sets up to 95's for 10
Pulldowns - 2 working sets up to 180 for 10
Flat Fly's - 3 working sets
Seated Rows - 3 working sets
Decline HS Press - 3 working sets
Pullovers - 3 working sets
tough workout as the gym was like 80 degrees and i felt like i was in a sauna... Regardless it got done and I am feeling good!
ebfitness
Registered
That's unacceptable! I freak out when my gym creeps up to 70!
Was out of town for work for a couple of days, so sorry for not posting for some time...
Saturday was a helluva back workout with a biceps and calf exercise added.
DEADLIFTS- I haven't done deads off the floor in a long time, and I conveniently forgot my belt. I worked up to a 3 rep max of 315.
CLOSE PULLDOWN-5X8 up to 170
BARBELL ROWS-4X8-10 up to 185
DBELL PULLOVERS-4X10-12 up to 50
1 ARM CABLE ROWS-4X10
DBELL SHRUGS-4X10-12 W/ DROP SETS
BARBELL CURLS - 21s
SEATED CALVES-5X12-15 W/ DROP SETS
My back was so sore on Sunday... but so far loving the new workouts...
Saturday was a helluva back workout with a biceps and calf exercise added.
DEADLIFTS- I haven't done deads off the floor in a long time, and I conveniently forgot my belt. I worked up to a 3 rep max of 315.
CLOSE PULLDOWN-5X8 up to 170
BARBELL ROWS-4X8-10 up to 185
DBELL PULLOVERS-4X10-12 up to 50
1 ARM CABLE ROWS-4X10
DBELL SHRUGS-4X10-12 W/ DROP SETS
BARBELL CURLS - 21s
SEATED CALVES-5X12-15 W/ DROP SETS
My back was so sore on Sunday... but so far loving the new workouts...
That's unacceptable! I freak out when my gym creeps up to 70!
It WAS unacceptable! They had two stand up fans blowing hot air around... :-(
Sunday - Chest/Triceps/Abs
Flat Bench - up to 225x9
Incline Dumbbell Press - up to 90's x 10
Smith Machine Bench (wide grip) - up to 185x8
Supersetting Incline Flys - 30x8
Dumbbell Kickbacks - up to 30x10
Close Grip Bench Machine Press - up to 150x8
Abs - 3 exercises at 3 sets per exercise.
Flat Bench - up to 225x9
Incline Dumbbell Press - up to 90's x 10
Smith Machine Bench (wide grip) - up to 185x8
Supersetting Incline Flys - 30x8
Dumbbell Kickbacks - up to 30x10
Close Grip Bench Machine Press - up to 150x8
Abs - 3 exercises at 3 sets per exercise.
ebfitness
Registered
I had to squeeze in a quick leg workout the other day so all I did was a simple pyramid for squats followed by just 1 light burnout set...been fucking sore for DAYS! I can do 4 exercises for legs any other time and hardly get sore at all...gotta love that random surprise DOMS.
HA! Gotta love it! I have a tough workout ahead of me, but its time to grow... so BRING IT! LOL
Did legs last night...
Highlights:
Squats - 5 sets up to 315x8
Leg Extensions - 4 sets with drops - up to 200x10
Single Leg Press - 4 sets of 8-10
DB Siff Leg Deads - 4 sets of 8-10
-supersetting-
Lying Leg Curl - 8-10 on the supersets
DB Walking Lunges - 3 sets of 20 each leg
Standing calves - 4x20
I was toast after this workout... but its growing season, so isnt that the point? lol
Highlights:
Squats - 5 sets up to 315x8
Leg Extensions - 4 sets with drops - up to 200x10
Single Leg Press - 4 sets of 8-10
DB Siff Leg Deads - 4 sets of 8-10
-supersetting-
Lying Leg Curl - 8-10 on the supersets
DB Walking Lunges - 3 sets of 20 each leg
Standing calves - 4x20
I was toast after this workout... but its growing season, so isnt that the point? lol
Shoulders/Back/Abs
Barbell Upright Rows - 5 sets of 8-10 with drop sets... Got a MAJOR sweat going here. some slight elbow discomfort at the beginning, but one i figured out the grip I liked, that went away...
DB Side Laterals - 4 sets of 10-12
Shoulder Press Machine - 4 sets of 12 up to 120
- superset -
High Rope Pulls - 10-12 per set
Hyper Ext's - 5 sets of 8-10 - the first three were bw. I added a 25lb plate for the last two.
Stiff Arm Pulldowns - 5 sets of 10-12 with drop sets
Rope Crunches - 3 sets of 15
Weighted Crunch Machine - 3 sets of 15
30 minutes LISS on a bike
Needless to say, from yesterday's leg workout, my legs are STILL sore today... and I actually found using the bike a little hard since they were sore, but I figured I would man up and continue on...
Barbell Upright Rows - 5 sets of 8-10 with drop sets... Got a MAJOR sweat going here. some slight elbow discomfort at the beginning, but one i figured out the grip I liked, that went away...
DB Side Laterals - 4 sets of 10-12
Shoulder Press Machine - 4 sets of 12 up to 120
- superset -
High Rope Pulls - 10-12 per set
Hyper Ext's - 5 sets of 8-10 - the first three were bw. I added a 25lb plate for the last two.
Stiff Arm Pulldowns - 5 sets of 10-12 with drop sets
Rope Crunches - 3 sets of 15
Weighted Crunch Machine - 3 sets of 15
30 minutes LISS on a bike
Needless to say, from yesterday's leg workout, my legs are STILL sore today... and I actually found using the bike a little hard since they were sore, but I figured I would man up and continue on...
ebfitness
Registered
My abs got sore just reading all that ab work, ha!
BAHAHAH! hey.. in order to get a stronger core, ya gotta work it, right?
Arms/Chest/Core - Giant Set Workout
Giant Set 1: 5 sets of 8-10
Machine Curls
Cambered Bar Curls
Hammer Curls
Holy Pump!
Giant Set 2: 5 Sets of 8-10
Overhead Rope Ext.
Rope Pushdowns
Dips
My arms felt like balloons after this set.
Giant Set 3: 3 sets of 12-15
Reverse grip pushdown
Straight bar cable curls
close grip pushups
Cable Crossovers
- superset-
Cable Chest press - 4 sets of 10-12
I havent done the cable chest press in a while, so this was interesting...
Core Giant Set: 3 sets of 10-12 (each side where applicable)
Plate twists (25lbs)
Medicine ball Crunches
Machine Crunches
20 min. HIIT - I think this helped me work out some of the leg soreness that was and is still around from tuesday's demolition.
Giant Set 1: 5 sets of 8-10
Machine Curls
Cambered Bar Curls
Hammer Curls
Holy Pump!
Giant Set 2: 5 Sets of 8-10
Overhead Rope Ext.
Rope Pushdowns
Dips
My arms felt like balloons after this set.
Giant Set 3: 3 sets of 12-15
Reverse grip pushdown
Straight bar cable curls
close grip pushups
Cable Crossovers
- superset-
Cable Chest press - 4 sets of 10-12
I havent done the cable chest press in a while, so this was interesting...
Core Giant Set: 3 sets of 10-12 (each side where applicable)
Plate twists (25lbs)
Medicine ball Crunches
Machine Crunches
20 min. HIIT - I think this helped me work out some of the leg soreness that was and is still around from tuesday's demolition.
Saturday - Back/Bi's/Calves
Deadlifts - up to 3RM at 345
Close Grip Pull downs - up to 180x8
Barbell Rows - up to 195x10
DBell Pullovers - up to 50x10
1 Arm Cable Rows - 4 sets of 8-10
Dbell Shrugs - up to 110's x 10 drop 55's x 10 - All sets had drop sets
21's for 4 sets (wicked pump)
Seated Calves - 5 sets 12-15 reps with drops.
I felt like this workout was particularly difficult since i did it in the morning without much fluid intake.. By that I mean, I am used to working out in the evening and consuming about 2 gallons of fluids prior to hitting the gym... i maybe had 64 ounces max before hitting the gym. I downed about 64 intra which helped, but i could tell i was lacking some fluids... so thats what ill be doing the rest of the day... pounding the water!
Deadlifts - up to 3RM at 345
Close Grip Pull downs - up to 180x8
Barbell Rows - up to 195x10
DBell Pullovers - up to 50x10
1 Arm Cable Rows - 4 sets of 8-10
Dbell Shrugs - up to 110's x 10 drop 55's x 10 - All sets had drop sets
21's for 4 sets (wicked pump)
Seated Calves - 5 sets 12-15 reps with drops.
I felt like this workout was particularly difficult since i did it in the morning without much fluid intake.. By that I mean, I am used to working out in the evening and consuming about 2 gallons of fluids prior to hitting the gym... i maybe had 64 ounces max before hitting the gym. I downed about 64 intra which helped, but i could tell i was lacking some fluids... so thats what ill be doing the rest of the day... pounding the water!
ebfitness
Registered
Nice back work!
Thanks brother... i have been killing my gym sessions... They keep getting better and better... making me feel like I am having a productive offseason so far! Hopefully that continiues!
Chest/Tri/Abs
Barbell Bench - 5 sets up to 245x9
Incline Dumbbell Press - 5 sets up to 85x10
Smith Machine Wide Grip Bench
- Superset-
Incline DB Flyes - 4 sets of 10-12
DB Kickbacks - 5x12 up to 35's
Close Grip Bench on Vertical Bench Machine - 4x10 with drops each set
Abs:
BW movements last night.
Roman Chairs - 3x25
V-ups - 3x20
Cross Crunches (Right elbow to left knee, and vice versa) - 3x15 Each side.
Was sweating hard after this workout. I enjoy the training a lot. Strength is increasing, but weight is staying pretty close to where it was. However, I am feeling a lot better in terms of gnarly bloated from a cheat meal to now, where I have some diet consistency and I RARELY get that bloaty feeling at all.
Barbell Bench - 5 sets up to 245x9
Incline Dumbbell Press - 5 sets up to 85x10
Smith Machine Wide Grip Bench
- Superset-
Incline DB Flyes - 4 sets of 10-12
DB Kickbacks - 5x12 up to 35's
Close Grip Bench on Vertical Bench Machine - 4x10 with drops each set
Abs:
BW movements last night.
Roman Chairs - 3x25
V-ups - 3x20
Cross Crunches (Right elbow to left knee, and vice versa) - 3x15 Each side.
Was sweating hard after this workout. I enjoy the training a lot. Strength is increasing, but weight is staying pretty close to where it was. However, I am feeling a lot better in terms of gnarly bloated from a cheat meal to now, where I have some diet consistency and I RARELY get that bloaty feeling at all.
LEGS!!!!!
Barbell Squats - 5x8-10 - up to 335 x 8
Leg Extensions - 4x10-12 with drop sets
1 Legged Leg press - 4x8-10 - SOO much blood in the legs by this point that I couldn't walk normally...
Db SLDL
- Superset-
Leg Curl Machine - 4x8-10
Walking Lunges - 3x20 per leg
Standing Calf Raises - 4x20
My legs were pumped beyond belief... Felt incredible when I left...
This morning on the other hand... I can barely make my right quad and body a 90 degree angle without darts of pain... Ibuprofin and a heating pad it is... and no... I am not on my period...
Barbell Squats - 5x8-10 - up to 335 x 8
Leg Extensions - 4x10-12 with drop sets
1 Legged Leg press - 4x8-10 - SOO much blood in the legs by this point that I couldn't walk normally...
Db SLDL
- Superset-
Leg Curl Machine - 4x8-10
Walking Lunges - 3x20 per leg
Standing Calf Raises - 4x20
My legs were pumped beyond belief... Felt incredible when I left...
This morning on the other hand... I can barely make my right quad and body a 90 degree angle without darts of pain... Ibuprofin and a heating pad it is... and no... I am not on my period...
ebfitness
Registered
Those squats are getting up there!
Yea i was a little surprised that I could do that... but I am paying for it already... LOL
ebfitness
Registered
Enjoy!Yea i was a little surprised that I could do that... but I am paying for it already... LOL
Shoulders/Back/Abs
Barbell Upright Rows - 5 sets of 8-10 with drop sets w/Cambered bar - Got a MAJOR sweat going here.
DB Side Laterals - 4 sets of 10-12
Shoulder Press Machine - 4 sets of 12 up to 130
- superset -
High Rope Pulls - 10-12 per set
Hyper Ext's - 5 sets of 8-10 - the first two were bw. I added a 35lb plate for the last three.
Stiff Arm Pulldowns - 5 sets of 10-12 with drop sets
Hanging Leg Raises - 3 sets of 15 (with 10lb Ankle Weights)
Medicine ball decline situps - 3 sets of 15 with 12lb medicine ball
30 minutes LISS on a elliptical
Needless to say, from yesterday's leg workout, my legs are STILL sore today... It actually feels like my right leg might have a slight strain on the outer sweep cause it feels like a rubber band that has been stretched out JUST A LITTLE too much... Ibuprofin + ice pack while at work today may help...
Barbell Upright Rows - 5 sets of 8-10 with drop sets w/Cambered bar - Got a MAJOR sweat going here.
DB Side Laterals - 4 sets of 10-12
Shoulder Press Machine - 4 sets of 12 up to 130
- superset -
High Rope Pulls - 10-12 per set
Hyper Ext's - 5 sets of 8-10 - the first two were bw. I added a 35lb plate for the last three.
Stiff Arm Pulldowns - 5 sets of 10-12 with drop sets
Hanging Leg Raises - 3 sets of 15 (with 10lb Ankle Weights)
Medicine ball decline situps - 3 sets of 15 with 12lb medicine ball
30 minutes LISS on a elliptical
Needless to say, from yesterday's leg workout, my legs are STILL sore today... It actually feels like my right leg might have a slight strain on the outer sweep cause it feels like a rubber band that has been stretched out JUST A LITTLE too much... Ibuprofin + ice pack while at work today may help...
I can tell my legs are growing... None of my work slacks fit in the legs... It feels like I am tightening them at the waist hard, but are like spandex on the quads and hams... I think its time I go and get some bigger ones...
ebfitness
Registered
Growing's awesome, but trying to get clothes to fit right is a pain in the ass. I have a real thick torso and legs (except for calves, goddamnit), and I always have to wear shirts and pants a size bigger than needed in order to fit comfortably...and I'm not even a big guy...kill me.
