Dallas' Journey to be A Monster

[SouthSH138]

Alright bro! Good stuff, keep it up man. Subbed.

[Dallas_15]

Originally Posted by SouthSH138

Alright bro! Good stuff, keep it up man. Subbed.

Thanks alot man! will do

[Dallas_15]

CGBP

1 X 40kg (warm up (20 reps)
3 x 80kg (8 - 10 reps)
1 x 40kg (failure)

Weighted dips

3 sets with 17.5kg strapped to me (5 reps)
then droped down and repped out on bodyweight.


Tricep Kick back

3 sets with 12.5kg ( 8 reps each side)


Tricep Pushdowns

3 sets on pin 6 for 8 reps then dropped it down to pin 4 and repped out.


*******BICEPPPPPSSSSS******

Barbell Bicep Curls

(warmed up first with12.5 kg dumbbells to get my arms pumped)

1 x 20kg (12 reps)
2 x 30 kg ( 5 - 8 reps)

Concentration Curls

3 sets with 15 kg - 8 reps each side

DB Hammer Curls

3 sets with 12.5kg (10 reps)

[Dallas_15]

DB Bench Press
Sets:
1 x 20 kg - warm up - 20 reps
1 x 30 kg - 10 - 12 reps
3 x 40kg - 5 reps

Incline smith machine bench press
Sets:
1 x 30kg each side - 8 - 10 reps
2 x 35kg each side - 6 - 8 reps
1 x 30kg each side - Failure

Weighted Dips
Sets:
3 x with 20 kg strapped to me! - 5 reps - ** New P.R for me on these!**

DB Flyes
Sets:
3 x 20 kg - 8 reps - drop setting to 15kg after each set and really stretching and squeezing at top. Great finisher.


OVERALL:
Great workout. I'm getting stronger overall on most of my lifts and form last weigh in I had put on 2kg but I assume its water weight so it wont surprise me if I'm 2kgs less when I step on next. But yeah, new p.r's so stoked with the workout. Keep tuned for back tommorow!

[Dallas_15]

Lat Pulldowns

Sets:
1 x Pin 3 - Warm up - 20 reps
1 x Pin 5 - 10 - 12 reps
1 x Pin 7 - 5 reps
1 x Pin 6 - 8 reps

Dumbbell Rows

Sets:
1 x 30kg - 10 reps
3 x 40kg - 5 reps
Drop setted from 40 to 25kg on the last 2 sets and repped out. Felt sick!

Close Grip Chin Ups
3 sets at bodyweight - Was tired as, could only manage about 5 reps with good form.

Cable Front Pulldowns

Sets:
3 x Pin 5 for 8 reps drop setting to pin 4 for another 5 - 8 reps.

I was going to finish but I decided I wanted to do a bit more so I did some seated rows.

I did 3 sets on Pin 5 for about 8 - 10 reps.




OVERALL -

Was a great workout, my lats were bulging and I felt wide as hell. I can feel myself getting stronger with the rows. 8/10!

[Dallas_15]

Ok guys so I weighed in today and I was at 82.75kg !

Last time I weighed in I was at about 82...I started at 80kg! Im going up pretty quickly which is good and putting on minimal fat!

My short term goal was 85kg before X-mas, so the way things going I am in sight of smashing that goal!

I just gotta keep eating heaps and at the very least, maintain. Things are lookin good guys!

Stay tuned for Legs tommorow!

[trav333]

Originally Posted by Dallas_15

Ok guys so I weighed in today and I was at 82.75kg !

Last time I weighed in I was at about 82...I started at 80kg! Im going up pretty quickly which is good and putting on minimal fat!

My short term goal was 85kg before X-mas, so the way things going I am in sight of smashing that goal!

I just gotta keep eating heaps and at the very least, maintain. Things are lookin good guys!

Stay tuned for Legs tommorow!

thats great man! keep up the hard work!

[Dallas_15]

Originally Posted by trav333

thats great man! keep up the hard work!

Thanks for your support man. appreciate it!

[Dallas_15]

Calf Raises - I find this is my weak point so I do them first when I have the most energy.
Sets:
1 x 20kg ES (Each Side) - Warm Up - 15 to 20 reps
1 x 40kg ES - 8 reps
2 x 50kg ES - 5 reps
1 x 20kg ES - Until Failure

Squats
Sets:
1 x 20kg ES - 15 reps - Warm Up
1 x 40kg ES - 10 reps
2 x 50kg ES - 5 reps
2 x 20kg ES - 15 reps

On squats today I didnt feel powerful at all. I need to really get my squat up. But my intensity was good with the lower weight so that should keep me growin.

SLDL (with Dumbbell)
Sets:
3 x with 30kg DB - 8 reps
My hammies need a lot of work so I will be lookin to up this lift aswell.

Seated hammy curls
Sets:
3 on pin 5 for about 8 - 10 reps

Leg extensions
Sets:
3 on pin 4 and just brutalised them until failure every time.
I could barely walk after these. better now though haha




Overall - Definitely need to gain mental focus on my leg workouts. I dont feel as focused on leg day then other body parts which is weird cause I do enjoy the burn from legs.
Hammies gotta start growin soon , since Ive been doin lots of sldl's. 7/10.

Keep tuned for Friday guys...got shoulders!!!

Oh and I get to meet ronnie coleman this weekend!!!!!!!!!

[Dallas_15]

Dumbbell Shoulder Press
Sets:
1 x 15kg - warm up - 15 to 20 reps
1 x 20kg - 12 to 15 reps
1 x 27.5kg - 5 to 8 reps
1 x 30kg - 3 reps ****NEW P.R on this**** Will try for 5 reps next week.
1 x 25kg - 8 reps

Upright row (barbell)
Sets:
3 x 10kg each side - 12 reps

Front DB Raises (DB)
Sets:
3 x 15 kg - 8 each side
Drop setting to 10kg and repping out.

Seated rear delt raises
Sets:
10kg dumbells for 3 sets - 10 reps.

Shrugs (smith machine)
4 sets - 40kg each side - 8 reps



Could not lift my shoudlers at all after this. Felt a sick pump to!
Got a new P.R on db shoudler press (30kg dumbbells).

[scott_lycan]

Good workout, i'd add lateral raises in awell, to really work the middle head. Anterior head gets worked heaps doing any oh pressing and chest, but middle head doesnt get worked much at all.

Most of your other workouts look good, keep it up.

[Dallas_15]

OH Tricep Extensions (Both arms at same time)
Sets:
1 x 15kg - warm up - 15 reps
1 x 22.5kg - 12 reps
1 x 30kg - 8 reps
1 x 32.5 kg - 6 reps


Close grip bench press(smith machine)
Sets:
2 x 30kg each side - 8 - 10 reps
1 x 20kg each side - failure

Tricep pushdowns
Sets:
1 x Pin 4 - 12 reps
2 x Pin 6 - 10 reps
1 x pin 4 - failure

DB Kickbacks
Sets:
3 x 10kg - 8 reps each side.

*********BICEPS**********

Dumbell Bicep Curls
Sets:
1 x 12.5 kg - warm up - 12 reps
1 x 15 kg - 8 - 10 reps
1 x 20 kg - 5 reps
1 x 17.5 kg - 8 reps

Preacher barbell curl
Sets:
3 x 10 kg each side - 10 reps

Hammer curl with db's
Sets:
3 x 12.5 kg - 10 - 12 reps


Arms were pumped up and ****ed after this workout. Love the feeling. Time to have a big meal and get growing!!

Back monday for Chest!

[Dallas_15]

Originally Posted by scott_lycan

Good workout, i'd add lateral raises in awell, to really work the middle head. Anterior head gets worked heaps doing any oh pressing and chest, but middle head doesnt get worked much at all.

Most of your other workouts look good, keep it up.

Thanks man. Yeah sometime i do them on cable and need to add them in more.
90kg+ here i come !! lol

[scott_lycan]

Originally Posted by Dallas_15

Thanks man. Yeah sometime i do them on cable and need to add them in more.
90kg+ here i come !! lol

Cable... ugh. Branch Warren would eat you for that. Dumbells son!

BRB Chasing 100kg

[Dallas_15]

Originally Posted by scott_lycan

Cable... ugh. Branch Warren would eat you for that. Dumbells son!

BRB Chasing 100kg

Haha yeah, I know. I only do cable when im supper setting near smith amchine or if its real busy in db area... lucky wish I was chasin 100 already. oh well 90 aint that far then ill be chasin 100. lol

[Dallas_15]

Smith Machine Bench Press
Sets:
1 x 20kg ES (Each Side) - Warm Up - 20 reps
3 x 40kg ES - 8 reps
1 x 30 kg each side - 12 reps

Incline Dumbbell Bench Press
Sets:
3 x 27.5kg - 9 reps

Weighted Dips
Sets:
3 x 20kg strapped to me - 5 - 8 reps - then dropped off the weight and did about 5 - 8 more with just bodyweight!

Dumbbell Flyes
Sets:
3 with 17.5kg DB's - 8 - 12 reps


Overall - Great workout, felt pumped as and my chest felt rock hard. 9/10. Intensity was pretty good and I was really focused. Keep tuned tommorow for back....On second thoughts, might do legs.

[Slovakian_Pride]

cool log subbed

[Dallas_15]

Originally Posted by Slovakian_Pride

cool log subbed

Thank man, appreciate your support.

[SouthSH138]

solid dips man, and looks like the bench is comin up too. good job

[Dallas_15]

Originally Posted by SouthSH138

solid dips man, and looks like the bench is comin up too. good job

Yeah thanks, most of my lifts have gone up since starting this log. Thanks for your support everyone. Legs today!!!!

[Dallas_15]

Standing Calf Raises
Sets:
1 x 20kg ES (Each Side) - Warm up - 20 reps
4 X 40kg ES - 8 Reps

Next Id usually do squats but someone was doing push ups in the rack !!!!!

So I did
LEG PRESS
Sets:
1 x 240kg - 15 reps
3 x 340kg - 8 reps

Stiff legged deadlifts (dumbbells)
1 x 30 kg db's - 12 reps
3 x 40kg dumbbells - 8 reps

Seated hamstring curls
4 x Pin 5 - 8 reps - drop setting to pin 3 till failure.

Legs were pretty fcuked, would a been better if people werentdoing push ups in a squat rack when there is a spare room they can do that ****tt in!!!!


Anyway Overall - 7/10. was a good workout, but get a 7 due to no squats .

[Dallas_15]

Pre workout drink - Black powder by MRI.

Lat Pulldowns
Sets:
1 x Pin 4 - warm up - 20 reps
3 x pin 6 - 8 - 12 reps

Deadlifts
Sets:
1 x 20kg ES (Each side) - 15 reps
1 x 40kg ES - 10 Reps
1 x 50 kg each side - 5 - 8 reps
1 x 60 kg each side - 2 reps
1 x 40kg each side - 8 - 10 reps

Seated row
Sets:
3 x pin 7 for 8 reps (last set i dropped down to pin 5 and repped out till failure)

CG Chin Ups
Sets:
3 x bodyweight for about 5 - 8 reps - was fcucked lol.

To finsh I did:
Cable front pulldowns
Sets:
3 x pin 5 for 8 - 12 reps -love finishing on these, burns the lats like crazy and great to top up on that pump.


Overall - A good workout for back. Will work at getting to 5 reps with the 3 plates a side on the deadlifts. By the way, that was raw deadlift. with the bar i think it works out to be about 308 ish pounds....overall about 8/10.

Anyway, stay tuned for shoulders on friday! thanks guys.

[SouthSH138]

bro post up the total weight, not whats on each side.
but im assuming you put up a 120kg deadlift? thats pretty damn impressive

[dballer]

solid!!

[Slovakian_Pride]

nice deadlifts man. if you do deadlifts first up after stretching you'll probs b able to lift more coz u'll have more energy than do pullups, lat pulldowns and stuff after deadlifts but just a suggestion.

[Dallas_15]

Originally Posted by SouthSH138

bro post up the total weight, not whats on each side.
but im assuming you put up a 120kg deadlift? thats pretty damn impressive

Sorry man, Um I had 60kg on each side so thats not including the bar. so it woulds been 120kg plus the bar 10 - 20kg??? so yeah, thanks!

Originally Posted by dballer

solid!!

thanks man, straight back at you haha.

Originally Posted by Slovakian_Pride

nice deadlifts man. if you do deadlifts first up after stretching you'll probs b able to lift more coz u'll have more energy than do pullups, lat pulldowns and stuff after deadlifts but just a suggestion.

Thanks man, I dont stretch before, I stretch after my workout thats why i use lat pulldowns to get my tendons an joints into things. starting light then building up. then after that im ready for heavy deads!! but thanks man!

[metalmike]

very impressive weights + reps. Makes me wanna catch up

[Dallas_15]

Dumbbell Shoulder Press
Sets:
1 x 15kg - Warm Up - 20 reps
3 x 25kg - 2 sets of 8 reps and last one I got 5 reps.
1 x 17.5kg - 12 reps

Dumbbell Lateral Raises
Sets:
1 x 10kg - 12 reps
3 x 12.5kg - 8 reps
^ Dropped back down to 10kg after each set and repped out ^ Loving the burn!

Smith Machine Upright Row
Sets:
1 x 20kg Each Side - 5 reps (Next sets I dropped the weight to get out more reps)
2 x 15kg ES - 10 to 12 reps

My shoulders were pretty much dead after this !!

To finish I did:
Seated Rear Delt Raises
Sets:
3 x 10kg - 8 - 10 reps.




Overall - Great workout, shoulders pumped up and felt huge! Strength is going good with shoulders, I just gotta keep at it. Intensity and focus also good today so it would have to be at least an 8/10!

Arms tommorow!,






Dallas_15.

[Dallas_15]

CGBP
Sets:
1 x 20kg Each Side - Warm up - 15 to 20 reps
3 x 30kg Each Side - 10 to 12 reps

DB Overhead Extensions SUPERSETTED With Barbell Preacher

3 sets with 25kg DB then 10kg each side preacher curl. - 10 - 12 reps.

Incline Bicep Curls SUPERSETTED with Bench Dips
3 sets with 12.5 kg dumbbells then bodyweight on dips - 8 - 12 reps

V Bar Pushdowns SUPERSETTED with dumbbell hammer curls
3 sets on pin 6 then hammer curls with 12.5 kg - 8 - 10 reps


I know it was a bit different of a workout, but I dont super set all the time so it was a good one of thing and it gave the best pump!

My arms felt skin tight, was lovin it!

Overall about a 9/10. Great workout. Pump, Focus, Intensity all there.

Want to phased on strength on this workout, I really wanted to aim for 10 - 12 reps on for the most part.





Dallas_15

[Dallas_15]

Dumbbell Bench Press
Sets:
1 x 15kg db's - warm up - 20 reps
1 x 30kg db's - 12 to 15 reps
2 x 40kg db's - 8 reps then 5 on the second set *****
1 x 25kg db's - 12 reps

I got up to 8 reps on these! Two weeks ago I think I only did 3 or 5 reps. So pretty happy with that.

Smith Machine Incline Bench
Sets:
3 x 30kg Each Side - 8 to 10 reps

Weighted Dips
3 x 25kg strapped to me - 5 reps then i dropped off the weight and did about 8 reps of just body weight after each set.

Also went up on this by 5 kg! Fortnight ago I was only doing 20kg.

Dumbbell Flyes
Sets:
1 x 20kg - 8 reps
2 x 15kg - 12 to 15 reps

I dropped back the weight on the two last sets to really get that finishing pump and stretch.



Overall - Great workout! Went up in most my lifts so I'm stoked! Hopefully I can get my DB bench up more and more. Chest was pumped to the max and it felt sick!
Gotta give this workout a 9/10.

Keep tuned guys, tomorrow is my fortnightly weigh in! And Im also training legs.



Dallas_15.