Monday April 21, 2014
Welcome, Guest
Username: Password: Remember me

TOPIC: Diezel's Journal

Re: RE:Diezel's Journal 2 years 6 months ago #36182

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: RE:Diezel's Journal 2 years 6 months ago #36190

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: RE:Diezel's Journal 2 years 6 months ago #36204

  • Diezel
  • Diezel's Avatar
  • OFFLINE
  • Moderator
  • Network Engineering
  • Posts: 913
  • Thank you received: 8
  • Karma: 0
30mins low intensity cardio
The administrator has disabled public write access.

Re: RE:Diezel's Journal 2 years 6 months ago #36212

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: Diezel's Journal 2 years 6 months ago #36217

  • Diezel
  • Diezel's Avatar
  • OFFLINE
  • Moderator
  • Network Engineering
  • Posts: 913
  • Thank you received: 8
  • Karma: 0
30mins low intensity cardio
The administrator has disabled public write access.

Re: RE:Diezel's Journal 2 years 6 months ago #36220

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: out again for another 2 weeks 2 years 6 months ago #36231

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: BACK at IT! 2 years 6 months ago #36234

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: BACK at IT! 2 years 6 months ago #36246

  • Diezel
  • Diezel's Avatar
  • OFFLINE
  • Moderator
  • Network Engineering
  • Posts: 913
  • Thank you received: 8
  • Karma: 0
yesterday 30mins low intensity cardio
Last Edit: 2 years 6 months ago by Diezel.
The administrator has disabled public write access.

Re: BACK at IT! 2 years 6 months ago #36247

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: BACK at IT! 2 years 6 months ago #36251

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: out again for another 2 weeks 2 years 5 months ago #36256

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.

Re: out again for another 2 weeks 2 years 5 months ago #36263

  • Diezel
  • Diezel's Avatar
  • OFFLINE
  • Moderator
  • Network Engineering
  • Posts: 913
  • Thank you received: 8
  • Karma: 0
yesterday:

30mins low intensity cardio
The administrator has disabled public write access.

Re: BACK at IT! 2 years 5 months ago #36289

  • Diezel
  • Diezel's Avatar
  • 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)
The administrator has disabled public write access.

Re: BACK at IT! 2 years 5 months ago #36292

  • Diezel
  • Diezel's Avatar
  • 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
The administrator has disabled public write access.
Moderators: DFBB76712, Diezel
Time to create page: 0.768 seconds

S5 Box

Please Like Us,,We're New to Facebook

Login Form

The Muscle Maximizer Program