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TOPIC: Diezel's Journal

Re: RE:Diezel's Journal 1 year 7 months ago #36182

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	Chest/Triceps Decline bench press 50x15 90x12 140x8 170x4 110x8 nice Incline dumbell press 40x12 55x7.5 30x15 Dumbell flyes 20x15 30x12 ez french press 20x15 40x15 50x8 Bench dips BWx12 50x10 50x7.5 50x4.5 NEED TO FIX CABLE MACHINE REMOVE SMITH EXTENSIONS
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Re: RE:Diezel's Journal 1 year 7 months ago #36190

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	Legs Squat 45x10 95x15 135x10 185x10 205x6 135x8 Leg press 250x12 320x12 440x8 250x12 Calve Raise 50x20 75x20 75x20 75x20
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Re: RE:Diezel's Journal 1 year 7 months ago #36204

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	30mins low intensity cardio
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Re: RE:Diezel's Journal 1 year 7 months ago #36212

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	Shoulders Smith shoulder press 50x15 70x8 90x drop set 70x4 50x3 (neckpain) 20xdiscontinued it's not the first time i iget lower back/neck pain from doing this exercises. will have to review weight rep scheme superset*** reverse dumbell flyes 20x20 30x12 40x8 25x10 Dumbell lateral raise 20x15 30x10 25x10
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Re: Diezel's Journal 1 year 7 months ago #36217

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	30mins low intensity cardio
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Re: RE:Diezel's Journal 1 year 7 months ago #36220

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	Chest/Triceps Decline bench press 50x12 90x12 160x6 180x drop set 140x6 90x9 70x9 **Incline dumbell press 30x15 40x11 55x4 30x7 dumbell flyes (flat bench) 20x13 30x12 35x7.5 cable pressdown 120x15 warmup *french press 40x12 50x6.5+3negatives 40x7+3negatives **overhead dumbell tricep extension 40x8 50x8
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Re: out again for another 2 weeks 1 year 7 months ago #36231

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	Back/biceps *smith bb row 70x15 120x12 (strict) 160x10 dumbell row 65x10 90x8 55x12 close grip chin up LBx10 LBx9 BWx3.5+2negatives concentration curls 20x12 25x8+2negatives 32.5x5+5negatives (nice) barbell curl** 45x12 60x8(slight cheat) 65x6+5n3gatives 45x10+3 negatives nice bicep workout
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Re: BACK at IT! 1 year 7 months ago #36234

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	legs squat 95x15 205x10 235x6<<<<<<<oops 165x10 95x15 not bad. got a PR due to weight miscalculation lol.. hack squat 180x6 200x2 leg press (teardrop) 200x20 250x12 320x12x12 390x8 almost lost lunch.. *calve raise 75x20 75x25
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Re: BACK at IT! 1 year 7 months ago #36246

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	yesterday 30mins low intensity cardio
	Last Edit: 1 year 7 months ago by Diezel. The administrator has disabled public write access.

Re: BACK at IT! 1 year 7 months ago #36247

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	Shoulders/forearms *superset* rear delt flyes* 20x15 25x12 32.5x one more set 40x7.5 burnout 20x12 dumbell side lateral raise 20x12 25x12 32.5x8 burnout 20x15 *smith shoulder press 50x12 70x6 back discomfort front dumbell raise 15x12 20x10 25x8 superset* wrist curl 45x20 55x20 75x20 95x12 reverse wrist curl 20x20 20x20 20x20 20x20
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Re: BACK at IT! 1 year 7 months ago #36251

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	chest/triceps decline smith press 90x12 120x10 160x4 120x6 90x8 70x9 *superset* **incline dumbell press 40x10 47.5x8 55x6 incline dumbell flyes 20x10 27.5x10 35x6 tricep pushdown 70x15 120x10 (too much back) 90x15 fixed cable machine, but still easily twists.. french press* 20x15 40x12 50x8+5negatives 20x15 (burnout) *bench dips* 50x7 25x8 0x8
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Re: out again for another 2 weeks 1 year 7 months ago #36256

Diezel
OFFLINE
Moderator
Network Engineering
Posts: 913
Thank you received: 8
Karma: 0

Back/biceps

***close grip cable pulldown

120x10 (machine issues again)

switched to:

***close grip supine pullup

LBx10
LBx10
LBx5+5partial reps
LBx5+5partial reps

****Barbell row

70x15
140x12
160x10
90x20

***deadlift(stopping 8" higher)

115x15
185x12
235x6
lower back discomfort

use hack machien next back wo

***concentration curls***

20x14
25x12
32x5x5+5negatives

***barbell curls***

45x15
45x13
55x12
60x10 (little cheating)
45x12

nice

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Re: out again for another 2 weeks 1 year 6 months ago #36263

Diezel OFFLINE Moderator Network Engineering Posts: 913 Thank you received: 8 Karma: 0	yesterday: 30mins low intensity cardio
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Re: BACK at IT! 1 year 6 months ago #36289

Diezel
OFFLINE
Moderator
Network Engineering
Posts: 913
Thank you received: 8
Karma: 0

Legs

***Full Squat***(true full squat)

95x15
135x12
185x9
205x1 (lower back again)

will try hack machine

***hack machine***

180x0 (no go)
90x2x

***leg press***

180x15
250x12
320x12
390x12
440x8.5 (went for 9)

no lower back pain with this exercise
next session will start out with
light squats, then hit the press hard
instead of doing it last.

burnout@180x20

***calve raise***
50x25
75x20
75x25 (assist)

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Re: BACK at IT! 1 year 6 months ago #36292

Diezel
OFFLINE
Moderator
Network Engineering
Posts: 913
Thank you received: 8
Karma: 0

shoulders/forearms

***superset***

front db raise

15x12
20x12
25x12

Arnold presses

15x15
20x12
25x12

(little more weight next session)

***superset***

side db raise

20x15
25x15
30x12
burnout 15x20

rear deal bb row

45x12
65x12
85x10

***head on bench rear db flyies***

15x15
20x15
25x13
burnout 15x15

***superset***

Wrist curl
65x25
85x20
105x12 (loose form)
burnout 65x20

reverse wrist curl

20x20
30x20
30x20

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