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TOPIC: Diezel's Journal

Diezel's Journal 4 years 2 months ago #29544

  • Diezel
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-Please feel free to critique anything. I may not use the technical names for the exercises in question, however, hopefully you'll understand my descriptions.

Goal is to get below 20%BF and to pack on as much muscle in the process as possible. Currently 6'2 225lbs, bodyfat 33% according to electronic scale.

Please note, the weight used in journal are plates only, (i suspect the smith bar is 20lbs or so)

Workout rating
4/5

w = warmup
+ = got a half rep

02/15 - Upper A

Smith Bench press:
w90x11
130x8
145x8
145x8
160x3+ juggling the idea of finishing certain exercises with the 3 rep max.

Barbell Row (starting off light for lower back)
w50x15
90x10
110x10
120x10
130x10

Incline Smith press
w90x10
110x10
120x8+
120x5+

Wide Semi-prone chinup
LB = bodyweight - whatever Lightweight rubber belt removes, i think it's 30% of my bw

LBx10
LBx9
LBx8

Single Arm cable raise (side delts)

50x10
55x10
55x10

Dips
w0x10
50x10
50x10

Standing DB curls

30x9
37.5x9
40x9
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RE:Diezel's Journal 4 years 2 months ago #29547

  • gagirl
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how do you like doing chins with the bands? I am thinking of getting some to use.
Today, just like yesterday, and like tomorrow. I will make the most of my workout. I will be intense. I will be committed. I will be focused. Today, just like yesterday and like tomorrow. I will push my body to the limit. I will embrace the hurt. I will embrace the pain. Today, just like yesterday, and like tomorrow. I will lift heavier. I will get bigger. I will get stronger.
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RE:Diezel's Journal 4 years 2 months ago #29548

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actually they're great. I started off not being able to do any chinups, i worked my way up using the bands.. and now i use only Light bands if any.
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RE:Diezel's Journal 4 years 2 months ago #29570

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02/13 - Lower A

Overall workout Rating 2/5


w = warmup
+ = partials (half rep)

Smith Front Squat (still trying to get used to these.. front delts are uncomfortable)
w0x7
w40x8
70x8
70x8
80x8
90x6

Leg extension Singles

w85x8
95x7
95x7
These aren't really effective single legged i find. Not to mention the weight on one
shin hurts like hell. Not exactly the type of pain i'm looking for. I could have done
one more set, but i didn't feel like i was getting a good workout, i'll stick to both
legs.

Smith Standing calf Raise

w200x15
220x14
270x9
270x8
Don't feel this is effective for calf building. I feel like i could pile on 400lbs
of weight and i could still do 20+ reps. (not that my calfs are strong, i just don't feel
like i'm hitting them much)

Hanging Knee Raise
x60
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RE:Diezel's Journal 4 years 2 months ago #29574

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Don't feel this is effective for calf building
Are you aiming for maximum peak at the top of the movement? Many people stop short of a full movement and don't get a full contraction of the calf muscles. I've been guilty of this myself, especially when using heavier weights. Either way, try to hold and deliberately contract the muscle at the top of the movement. Even with lighter weights this will always pay you back with a great burn.

Lift
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RE:Diezel's Journal 4 years 2 months ago #29583

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I'll drop the poundages and give that a try next leg day.
thks
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RE:Diezel's Journal 4 years 2 months ago #29648

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02/16


w = warmup
+ = partials (half rep)
LB = Light band

Workout Rating
4/5

Supinated close grip pull up


wLBx5
BWx6
BWx6
Bwx5+
LBx8

Seated Overhead DB press

w30x8
40x9
40x8
40x7
30x8 (pushing up with more of a lateral raise & less arm straighning at the top)
30x8 (pushing up with more of a lateral raise & less arm straighning at the top)

Above is based on Dorian technique, not quite comfortable with it yet
as you can see i had to play with the weight..

Bent over Barbell Row

w100x13
120x9
130x8
130x9

Above is once again based on dorian technique, i still don't quite feel i'm hitting the
right spot.

Decline Bench press


w90x10
120x10
130x8
140x7
160x3+ (PR!) although this 3 rep max for me is new :)

Preacher bench.


w35x8
60x9
90x7
80x5+
75x6+

now this preacher bench is kindof a new thing. It's like this handle bar that's attached
to the leg xtension machine. Personally, i think it really hits the biceps nicely, full
isolation.

Skulls

w50x10
60x8
70x9
70x4+


Above skulls based on dorian tips also, I could definately feel the skulls hitting the
tricep, and if i may guess, the tricep LONG head.
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RE:Diezel's Journal 4 years 1 month ago #29728

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02/18

Stuck at the clinic later than expected (7pm) decided to push legs back a day.

Overall workout Rating 2.5/5

w = warmup
+ = partial rep


Leg Xtensions as a warmup (pre-exaust?)
w80x10 (both legs)
90x10
90x9
95x8

Smith machine Hack Squat

w70x7
w70x8
75x8
80x6
80x6
100x3

A note on smith hacks, this is something new i'm trying in the absence of a
legpress/hack machine. Feedback on this would be appreciated. (this is NOT the one
where the bar is behind you, there seems to be two definitions out there)
My goal is to not overwork my glutes, but still hit the quads/hams enough. This was
actually tougher than i though.. below is a video i found on youtube that demonstrates it


[ame][/ame]


Calf Raise Smith Machine

w100x10
190x8
210x8
210x7

I took your advice Lift, and squeezed on the top, and you were right, i could
only pull out 6-8 reps, which is perfect, i think i'll need to get something higher
to step on as my heels are hitting the floor on the negatives..
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RE:Diezel's Journal 4 years 1 month ago #29730

  • DFBB76712
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I personally love Smith Machine Squats and highly recommend them. I like them better than traditional hack squats because of the flexibility of hip & subsequently knee placement. I switched back to traditional squats because I wanted the additional stress on my glutes & hams for contest preparation. But I highly recommend the Smith Machine version too.
Kevin Parker
http://www.facebook.com/pages/Waco-TX/Lil-Diesel-Gym/148484752002?ref=mf
Lil Diesel Bodybuilding Ministry
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RE:Diezel's Journal 4 years 1 month ago #29811

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Had to take a few days off because we we're out of town.

Workout Rating
3/5

LB = Light Belt
w = warmup
+ = partial rep

Upper A

Light Incline smith Bench press

w90x11
140x7+
140x6
140x3+
140x3+

Not quite sure what happened above, i have only a light incline, but i guess
it's hitting the chest a little higher, i cannot do the same weight that i
do with flat bench press (which i've removed from the workout)

floor Cable rows

w90x10
135x10
140x10
160x5+

Pec deck flys

w90x7
100x10
105x7
120x3+

Chin up (shoulder width Pronated grip)

wMBx8
LBx9
LBx8
LBx6+
BWx2

(could really see the lats after this exercise)

Dumbell Raise

w10x8
20x10
20x8
15x9

I actually found that i was using my traps too much with higher weight, so i lowered
to 15lbs and really felt the side delts alot more.

Dips

wBWx10
35x11
50x10
50x10

Concentration Curl

w15x7
25x10
25x10
27.5x5

Could really feel this in my arms, technique was important, first time i enjoy this
arm workout
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RE:Diezel's Journal 4 years 1 month ago #29816

  • Tim07
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If you are doing inclines with a smith machine is there a way that you can adjust the angle to work your out you chest in different areas? I know that I use the smith machine from time to time at the gym that I goto and I am able to work from a 15-75 degree angle. If this is not an option another way that I have tried is to put a plate underneath the angled bench to get a different angle. Just a though, it is good to be back on the boards also. Until next post.
Tim

Everyday is a Choice, what will yours be today?
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RE:Diezel's Journal 4 years 1 month ago #29817

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Hey Tim,

yeah, i only incline or decline the bench itself. not the smith machine. I feel it's pretty much the same thing.
I'm sure most local gyms would have what you are seeking..

thanks for reading!
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RE:Diezel's Journal 4 years 1 month ago #29823

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I also like Smith machine squats but only for variety. Nothing like balancing free weights on your shoulders to keep you honest. Even so, you can't beat the safety of a Smith machine.

Lift
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RE:Diezel's Journal 4 years 1 month ago #29833

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i agree lift, as a matter of fact, i'll be eventually picking up an olympic bar for my bench presses/squats for variety. however, if i really want to push to the limit with weight, i'll use the smith.

thanks for your comment
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RE:Diezel's Journal 4 years 1 month ago #29842

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Lower A


02/23
came in really motivated today, although i'm still learning alot about my lower body
workout regime.
overall workout rating
3.5/5

w = warmup
+ = partial rep

Leg Xtension


w85x8
w125x9
160x8
170x10

I think i'll push this a little further next time. Although i had to modify
my bench a little so this thing wouldn't hurt my shins(pillow under thights), i
got probably the best workout (on the leg x) on my quads ever. i was pleased..


Front Squat (smith)


w70x7
80x8
90x8
100x7
120x4

Looking forward to next workout, I think i could have gotten one or two more reps
on the 120, but i don't know, still a little eary on the lower back thing..
i'll have to keep an eye on it.

Leg Curl

w20x10
30x10
40x9

I lack a good exercises for the hams, i'd prefer to isolate them, i don't want to work
my glutes. I read a few journals and came across the ham/glute raise.. I need to workout
the logistics for this, but is there a way to isolate the hams?



Standing Calf Raise (smith)

w90x7
180x10
180x8
160x7 (better stretching/overall experience with lower weight)
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