Deako's Super DMZ 3.0 Log by IronMagLabs

iceman99uc said:
I just laugh. Winter is the time where you always make sure you have the staples lol
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Just the staples, including: Advanced Cycle Support, Chicken breast, Super DMZ 3.0, Egg Whites, Clomid, Brown Rice/Ezekiel bread, and Broccoli!
 
Maybe a little lean ground beef too. And emergency protein tub just in case lol.

And then just praying that your allowed to drive to the gym
 
iceman99uc said:
Maybe a little lean ground beef too. And emergency protein tub just in case lol.

And then just praying that your allowed to drive to the gym
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funny thing... I have both... but there is no drivey going on here... County is shut down basically and it is "illegal" to be on the roads... unless there is a personal emergency...
 
iceman99uc said:
But the gym is a personal emergency on sdmz officer! Lol
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My thoughts exactly! I went and brought my adjustable dumbbells in from the garage because i know i am gonna need them today!
 
Well... stuck in the house until at LEAST noon tomorrow... GAY!
 
Oh and BTW for my workout today... I did a circuit of close grip, normal grip, and wide grip pushups ... 25 at a time for 4 sets... I am sure I will feel it tomorrow!
 
Looks like I will be able to get a workout in today! WAAHOOO! It is legal to drive now... Thankfully, there is a little note in my works handbook, if snow emergency lvl is 2 or higher we close... well its 2 ... so I dont have to work either!
 
Deako said:
Looks like I will be able to get a workout in today! WAAHOOO! It is legal to drive now... Thankfully, there is a little note in my works handbook, if snow emergency lvl is 2 or higher we close... well its 2 ... so I dont have to work either!
Click to expand...
Niiice!
 
Deako said:
Looks like I will be able to get a workout in today! WAAHOOO! It is legal to drive now... Thankfully, there is a little note in my works handbook, if snow emergency lvl is 2 or higher we close... well its 2 ... so I dont have to work either!
Click to expand...

That's the best of both worlds!
 
Hit a new PR in my chest workout...

Flat Bench

135x15
185x15
225x10
245x8
265x6 *** PR!

Incline Bench
135x15
185x12
225x6

Crossovers
Low Pulley - 60x3x12
Med Pulley - 60x3x10
High Pulley - 60x3x10

Dips - 3x12

Alternate dumbbell curls
20x10
25x10
30x10

Barbell curls
55x10
65x8
75x6
85x5 drop 75x5 drop 65x5 drop 55x5
 
Deako said:
Hit a new PR in my chest workout...

Flat Bench

135x15
185x15
225x10
245x8
265x6 *** PR!

Incline Bench
135x15
185x12
225x6

Crossovers
Low Pulley - 60x3x12
Med Pulley - 60x3x10
High Pulley - 60x3x10

Dips - 3x12

Alternate dumbbell curls
20x10
25x10
30x10

Barbell curls
55x10
65x8
75x6
85x5 drop 75x5 drop 65x5 drop 55x5
Click to expand...
Good job on the PR!
 
Very good way to put it chez... Godzilla on steroids... wait...
 
Bangin shoulder/Tri/Calf workout...

Shoulders/Tri's/Calves

Lateral Raises
20X15
25X15
30X15
35X12
40X8 drop 35x5 drop 30x5 drop 25x5 drop 20x8

Incline RD Pulls
15x15x3
20x15

Front Raises - single arm
20x15
25x12
30x12

Lateral Raise Machine
50x15x3
75x12

High Cable RD Pulls
50x25
75x25
100x20
125x15 drop 75x20

HS Shoulder Press - Plate loaded - weight is per side
45x20
70x20
90x12

Single Arm Overhead dumbbell extension
20x20
25x15
30x10

Rope Extensions superset Overhead cambered bar extension
50x12 - 40x8
75x12 - 40x8
75x10 - 40x6
75x8 - 40x5

Machine Tricep Extension superset Asst. Dip

50x15 - 50lbs x 8
70x12x3 - 50lbs x 8,6,6

Seated calf raises - DC style

90lbs added
 
weighed in this morning at 199.6 - increased from 192.2 in 13 days...
 
Thegreatwhitehope said:
Dude, just saw that you're from Maumee. I used to live up there, went to school at UT.
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Nice!

I graduated from UT in 2010... my wife still goes there... but she's a professional student... getting her PH.D. now... LOL

let me tell you though... you are not missing much anymore... LOL
 
Back 1/10/14

HS Pulldowns - underhand grip
1PPS x 15
45+25 x 12
2PPS x 10 drop 1PPSx8

T-Bar Rows
25x15
50x15
100x15
150x12
175x12

Rope Pullovers
50x12
70x10
80x8 drop 50x8

HS Low Row
1PPSx15
2PPSx10
2PPS + 25 x 8
1PPS + 25 x 8

Machine Pulldown
100x10
150x10x3

Machine Row - overhand grip
100x12
150x10x2
 
Legs 1/12/14

I did a lighter leg day, since I will be starting DC this week...

LEg extensions superset Lying leg curls
100x25 - 50x25 x 5 sets - both movements contained 25 partials after the 25 normal reps

Abductor superset hyper-extensions
75x25 - bodyweightx15

Walking lunges superset horizontal leg press
25LBSx20per leg - 100x20 with a V foot position

45* Leg Press
Feet Together
180x20x3

Feet shoulder width
180x15x3

Feet neutral with toes pointed out
180x12x4

They are a little stiff this morning, but nothing like if I was squatting heavy... was a very good burn though...
 
Day 1 of DC

Gym was busy as hell... so I was pissed that I could not completely follow my plan, but there were just a 1 exercise swap...

HS shoulder press
warmup sets:
45PSx15
70PSx12
90PSx10
Working set:
100PS x 8+6+2

Flat bench on Smith
Warmup sets:
135x20
185x15
225x10
Working Set:
245x8+2+1

Dips:
BWx12+5+2

HS Pulldowns:
Warmup Sets:
45PSx15
70PSx12
Working Set:
90PSx8+5+2

Rack Deads:
Warmup set:
135x15
Working Sets:
225x12
315x8
 
I have had a super clean day of eating... I had 125ish carbs post workout... and 75g carbs with brekky... other than that, no carbs, and no added fats... haven't felt terrible... but have been hungry at the latter end of my non eating periods...
 
weighed in this morning at 204... started at 192.2... YIKES! funny thing is I have had only 1 cheat meal and have eaten very clean foods and probably around 2700 cals... so this in my mind is clean weight... good weight in us bodybuildas minds... LOL
 
Deako said:
weighed in this morning at 204... started at 192.2... YIKES! funny thing is I have had only 1 cheat meal and have eaten very clean foods and probably around 2700 cals... so this in my mind is clean weight... good weight in us bodybuildas minds... LOL
Click to expand...
Damn; good work!
 
Here is a back picture from about 2 weeks ago.. I am looking to get another one shot this week.

ama6a8e6.jpg
 
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