Devo's No excuses journal

[Nard13]

What are you macros at right now, and are you just going to drop cardio and keep them the same or are you going to bump them a little bit too? P.S., sick workouts.

[devo09]

Originally Posted by Nard13

What are you macros at right now, and are you just going to drop cardio and keep them the same or are you going to bump them a little bit too? P.S., sick workouts.

I'm just keeping them about the same. But I don't track EVERYTHING right now, and some days the cals get a little bit high most days I aim for P/C/F 200/400/150

But usually once every few days I get in the 4k+cals range

[devo09]

awwwnms

Smith Decline CGBP
275x6
295x4
275x6

DB Curls
60x8
65x4
60x6
60x5

V-bar pushdown
200x12
225x8 (2 sets)
-last 2 sets were huge PRs

Ez bar cable curl
150x10
160x10
160x8
-really liked these, faced away from the machine and really locked the elbows in place

Rope OH extension
130x10(2 sets)
110x12

DB preacher curl
35x12 (2 sets)

1 arm rope pushdown
3 sets of 12-15

reverse cable flys
3 sets
-just a little extra rear delt work, why not eh?

comments
-love early morning workouts, and this one was a good one.
-everything felt pretty strong..but I feel like I'm overtraining....overtraining myself into some new growth HAH!

[user787877878]

dude, strength has been ridiiiicccuuulous.

[devo09]

Originally Posted by ez-cb1

dude, strength has been ridiiiicccuuulous.

moar food= more strength!

[devo09]

Hey guys, I'd like to hear some feedback on the next split I'll be doing. There will also be some periodizing of lifting intensities on core lifts that I don't have completely ironed out yet.

1-Quads/calves/some hams
2-Push
3-Pull
4-off
5-Deadlift/hams/calves
6-shoulders/arms
7-off

Focus is on shoulders+arms, but mostly shoulders

[TigerStealth]

split looks good but only 2 things i see:

1) days 1/2/3 are pretty intense, maybe move an off day to between there if possibile

2) you do pull on day 3 and deads on day 5. lats/back/traps may still be sore from day 3 on day 5.

[Nard13]

Looks good. I agree with Joe though. You could move your push and pull day around because i would assume that you wouldnt be doing deads on you first pull day so you should be alright with a pull following a leg day. And are you going to split up your arms training like this: Push & Pull days are heavier, lower rep arm days and then shoulders+arms is more hypertrophy related?

[devo09]

Originally Posted by TigerStealth

split looks good but only 2 things i see:

1) days 1/2/3 are pretty intense, maybe move an off day to between there if possibile

2) you do pull on day 3 and deads on day 5. lats/back/traps may still be sore from day 3 on day 5.

yeah, prob just switch the push/pull days I spose. Sometimes I find a pull day pretty tough after legs since bent-over movements usually have my legs shaking haha
Thanks

Originally Posted by Nard13

Looks good. I agree with Joe though. You could move your push and pull day around because i would assume that you wouldnt be doing deads on you first pull day so you should be alright with a pull following a leg day. And are you going to split up your arms training like this: Push & Pull days are heavier, lower rep arm days and then shoulders+arms is more hypertrophy related?

Hmm ya
And actually it would be the other way around. I would tag on a little hypertrophy arm work at the end of push/pull workouts. It woul dbe hyper work because after doing chest/shoulder/or back work my arms are already going to be fatigued so if I'm going to overload them it isn't going to be with heavy tension, just a little more volume. And on the shoulder/arm day my arms will be pretty fresh and I'll be able to hammer out some heavy sets early on
I'm also really curious what I can shoulder press fresh maybe hundros might be going down

[visionz]

Originally Posted by TigerStealth

split looks good but only 2 things i see:

1) days 1/2/3 are pretty intense, maybe move an off day to between there if possibile

2) you do pull on day 3 and deads on day 5. lats/back/traps may still be sore from day 3 on day 5.

#2 is what I noticed right away also.

Also will 2 days be enough to recover from deadlifting and be ready to go for squatting/quads?

A personal thing for me also is deads usually torch my upper back (big surprise) and when I try to do any type of overhead pressing or bench pressing with a sore upper back, my strength tanks a little bit but more importantly my stability takes a big hit. Not sure if you have the same issue or not but worth considering since it's the next day after deads.

[devo09]

Originally Posted by visionz

#2 is what I noticed right away also.

Also will 2 days be enough to recover from deadlifting and be ready to go for squatting/quads?

A personal thing for me also is deads usually torch my upper back (big surprise) and when I try to do any type of overhead pressing or bench pressing with a sore upper back, my strength tanks a little bit but more importantly my stability takes a big hit. Not sure if you have the same issue or not but worth considering since it's the next day after deads.

Ya, I really jsut wanted to seperate my main quad workout from my hamstring workout, at least personally I find a tight upper back doesn't effect my deads, but if my legs are just a little bit tight my initial quad/hip drive off the floor is effected.
The stability thing definitely makes sense, I've never noticed that (never really thought about it though). Your stability is that effected even if your doing seated presses?

[visionz]

Originally Posted by devo09

Ya, I really jsut wanted to seperate my main quad workout from my hamstring workout, at least personally I find a tight upper back doesn't effect my deads, but if my legs are just a little bit tight my initial quad/hip drive off the floor is effected.
The stability thing definitely makes sense, I've never noticed that (never really thought about it though). Your stability is that effected even if your doing seated presses?

Yeah. When I overhead press I always keep the shoulder blades retracted/squeezed together tight to really ensure a solid pressing foundation like if I was benching. A sore/fatigued upper back makes that a bit more difficult than usual and can throw off my pressing strength. It's a personal thing I think. A guy on here named Newbtime also had a similar issue while benching with a sore back: http://forum.bodybuilding.com/showpo...&postcount=475 . If you can get away with it then go for it.

[user787877878]

everything I had to say was said...looks fine to me! Not to mention fun.

[devo09]

Originally Posted by visionz

Yeah. When I overhead press I always keep the shoulder blades retracted/squeezed together tight to really ensure a solid pressing foundation like if I was benching. A sore/fatigued upper back makes that a bit more difficult than usual and can throw off my pressing strength. It's a personal thing I think. A guy on here named Newbtime also had a similar issue while benching with a sore back: http://forum.bodybuilding.com/showpo...&postcount=475 . If you can get away with it then go for it.

Yeah it definitely makes sense. I know Dr.Joe says the exact same thing about a sore back effecting pressing. But I suppose there is overlap in every workout split, this probably won't be too bad

Originally Posted by ez-cb1

everything I had to say was said...looks fine to me! Not to mention fun.

very fun, I've even noticed in the last few weeks my back has so much more "pop" to it now that I've been pulling heavy from the floor
Maybe by this time next year I can get close to 600 I'm in the low 500s now (500x3 so maybe 520 or so)

[user787877878]

dude...600 would be crazy considering how early you are in the game now.

[visionz]

Originally Posted by devo09

I'm in the low 500s now (500x3 so maybe 520 or so)

520 seems like a pretty humble guess for hitting a triple with 500. I think you're good for more than that bro

[devo09]

Originally Posted by ez-cb1

dude...600 would be crazy considering how early you are in the game now.

well it might be tough if I'm dieting for 20 weeks to get around 150
But I don't think it's to unrealistic, I went from high 300s to low 500s this last year, and I wasted a lot of time effin around too

Originally Posted by visionz

520 seems like a pretty humble guess for hitting a triple with 500. I think you're good for more than that bro

might have to do some heavy singles next time just to find out

[Fitto13]

dev, you're WRONG about the upper chest

haha i love reading that section lol.

600 would be, as said, damn epic mate. def have to get a vid up of that.

any chance of some vids of your wicked pressing??

rating that split too. switching to plain old push, pull myself in 2 weeks

[user787877878]

guys, we all know that by doing high rep incline flyes after Incline Bench is the only way to target the upper chest!

[Fitto13]

Originally Posted by ez-cb1

guys, we all know that by doing high rep incline flyes after Incline Bench is the only way to target the upper chest!

i like to do high incline DB pressing for upper chest, then some decline BB for lower, some flat for middle, dips for inner, flys for outter then finish with some cable crossovers just to make sure i've hit my chest

[devo09]

Originally Posted by Fitto13

any chance of some vids of your pressing??

Heres a few from today, wasn't really too happy..no progress from last workout, but next time fho sho!

120x5 Flat DB


Flat Pressing the 130s for a couple or so


Shoulder Press with 90s

[5Six]

^^ Just another day for you. Good job, dude

[visionz]

Lookin' THICK man!

[dogg74]

Not happy? r u kidding me. heck i just started back at the gym doing Shoulder presses of 60#'s YIKES!

[devo09]

Originally Posted by 5Six

^^ Just another day for you. Good job, dude

thanks man, I'll keep at it

Originally Posted by visionz

Lookin' THICK man!

thanks, upper body is growing like a weed these days

Originally Posted by dogg74

Not happy? r u kidding me. heck i just started back at the gym doing Shoulder presses of 60#'s YIKES!

actually I'm always pretty happy
And you'll be pressing the 100s in no time!

[user787877878]

You look like a (mini)tank in clothes!

[Fitto13]

VERY nice dev! exceptional mate. strong all round and looking strong too.

[devo09]

Originally Posted by ez-cb1

You look like a (mini)tank in clothes!

Originally Posted by Fitto13

VERY nice dev! exceptional mate. strong all round and looking strong too.

Thanks guyzz

[devo09]

Nov 10

-Weighed in at 187.2 this morning Still feeling pretty good, all my pants still fit around the waist so I can't really complain. I wish I wouldn't have worried so much about fat gain before, I think I could have been much more efficient and been in this position (bodyweight at this leanness) months ago.
-I'll just keep going like this for a little while, might even hit 190 before cutting

Also here's what I'll be doing soon:

1-Quads/calves+some hams
2-Pull
3-Push
4-off
5-Deadlift/hams/back
6-Shoulders/Arms
7-off

-calves might be done on my "off" days. Although it won't be too long until those are changed to cardio days

[Nard13]

Originally Posted by devo09

Nov 10
1-Quads/calves+some hams
2-Pull
3-Push
4-off
5-Deadlift/hams/back
6-Shoulders/Arms
7-off

-calves might be done on my "off" days. Although it won't be too long until those are changed to cardio days

Very nice. And you now officially weigh more than I do. Congrats ha.