Deadlift Journal

[BgDog18]

Well, today was the first time I have ever deadlifted. I started because of the general consensus that you cannot get big if you do not deadlift (true or not we shall see).

Goal : deadlift: 405 X 5... Given my lower back strength I do not see this being a problem should be able to hit that in about 2-3 months depending on how fast my curve is. Generally need some better lower back mass as well.
Given the fact that it is summer time, I am trying to "clean bulk" all summer because I will be down the beach the whole time.

So join me on my journey to become a strong guy with a bodybuilder look.

***I tried doing it on legs day today, I may move it to back day in a few weeks depending on how sore my back is after wards. I love barbell bent over rows, so thats why I am not to enthused to place deadlifts on back day.

Today : Weight 232
Workout : Legs

Bike- 5 minutes.
Started off with some
leg extensions 3 sets of 20 ish at I think it was 90lbs.

Squatted Lighter today because I just squatted heavy 4 days ago. So here was my workout.

Squats: Great form today on all sets because I was going light.
140 X 16 -- Ass to floor
230 X12- 90 degrees
245 X10-- 90 degrees
255 X9 --- 90 degrees

Barbell Lunges
125- X 5 on both legs.
135 X 5 on both legs
135 x 5 <---these were ugly I think cause I killed them the other day they were still sore.

Leg Press: These went great, I guess cause I went light on squats.
360 x 12- Toes 30 degrees.
410 x 10 //
450 x 9 //

The Dreaded dead lift. I have never done one in my life, so I was nervous and started with the lovely 135. ( I have been watching videos and reading about them for about 2 weeks though)

Started with
135 x 14 Reverse grip on the right side.
Kept the back really straight, looked up the whole time even though I was fighting the temptation to look in the mirror.

225 X 10<-- This went great. I think my height is hindering my form, I am awesome on the way up, but on my way back down the bar hits my knees and I feel my traps doing a lot of the work. (this may or may not be the correct way.

275 X 7 - Feeling confident I did 275, it went so so..Felt weird, did not feel like my form was good, I made sure my back was straight but I think my stance was too close together. Being a tall guy the freeking bar kept hitting my knee on the way down, this cannot be the correct form.

225 x 9-- I talked to a guy that works there, he said to spread my feet out a little, and point my toes at 45 degrees to obviate hitting my knees with the bar on the way down. It went a little better, but I still feel like im working the wrong muscles going down.

Legs Curls Supersetted with calves
Leg curls Calves
45lbs X 10 225 x 19 ish
45 X 10 225 x 17
45 x 9 225 x 15
25 x 15 135 x 25

STRETCHED!!!


All in all, Great workout today, kept the intensity up, just took my cell tech, gonna eat 5 eggs for breakfast with some oatmeal then some chk in a few hours.

[BgDog18]

Workout: Light Back day...


Shrugs Supersetted with Military press

90 x 25 45 x 20
180 x 18 45 x 15
180 x 20 45 x 15
200 x 15 45 x 15

Bent over rows super set side raises

135 x 17 15's x 16
135 x 15 15
135 x 15 15

Pull down supersetted with barbell front raise

100 lbs x 15 30lbs 15
15 15
14 15

Sittin rows

90 x 20
15
15


As you can see, this was my light back day, in my attempts to "clean bulk" I keep it intense, in an out in about 45 minutes, and hardly any break at all between sets. I got a day off tomorrow, then a heavy chest day on thursday. Looking forward to it already

[BgDog18]

Holy ****in exam week!
Just finished my 4 hours contract exam. I honesty have no idea how it went, I finished really early, so it is tough to tell.


Cannot wait to hit the gym tomorrow. I just bought one of those "animal" shirts and it looks bad ass I am def wearing it to the gym. Im a meathead, I know.


P.S. I am looking into getting animal pack and the universal pack from then. I am not really a fan of messing with the testosterone levels though, I am already a hairy beast and have trouble keeping up with the razor. I am gonna look into it.

[BgDog18]

I doubt anyone is reading this but whatever.

Still doing my "clean bulk" put on about 2 lbs of good muscle this week while still bumping everything up.

Today was a light legs day. I do the same muscle every 4 days so there is a lot of volume on it. As you can see, I do a heavy day and a light day.


I decided not to do the deadlift on legs day..Im saving it for tommorow's heavy back day.


Today...warm up
5 minutes on bike,
Squat
135 x 20 something ( i lost count)
Leg exentions 90lbs x a bunch!

Super stretch sesssion

Squat
185 x 18
185 x 15
185 x 15

Lunges
95 x 8 on both sides
//
//

Leg presses
6 plates
x 15
x 20
x18

Super set
Quad Extension and Hami curls 15 reps for both.
50 lbs on Hami curls
90 lbs on Quads.



Overall: My lower back has been feeling wierd lately. I stopped doing romanian dead lifts because I now do deadlifts, I wonder if this is going to be a bad decision only time will tell. Overall the workout went great as usual with my buddy NO-Explode kicking me in the balls. I am looking forward to deadliftin 275 for reps tomorrow on back day. hmmm am I gonna start with it? or am I gonna do heavy bent over rows first...we shall see.

Stretched...went home chugged by cell tech (not working BTW, thank god I am almost done, I think it is dehydrating the shizzle out of me) and then ate 4 eggs with 2 packs of oatmeal.

Studying for the next 5-6 hours (big property exam tomorrow).

[BgDog18]

Pre Workout: Just took my last exam for my first year of law school, I think it went great, what do i do next? Hit the weights HARD! lol I call this mega back day for two reasons, the volume the weight. I took 3 scoops of NO-explode for this bad boy, drove as fast as I could to the gym.

The Workout:
Workout number 1.
Started off with my weakest muscle (traps) Visually at least.
Shrugged super set with Hammer Strength Military Presses (beast!)
135 x 20
225 x 15
360 x 9
360 x 10
380 x 7 (little bit of leg action..but held it tough at the end.)

with... Military presses NO BREAK!
90 x 20
180 x 15
250 x 10
250 x 9--real slow real good.

Workout Number 2.
Bent over rows super setted with Side raises

135 x 12
155 x 10
185 x 9
195 x 8
supersetted with side raises no break!
25's x 12
x 10
x10

ok so at this point I am pretty winded..I went super heavy on everything so I took like a 2 minute break before my next one

Workout Number 3.
Pull Downs supersetted with front raises no break!
Pull downs
150 x 14
160 x 12
180 x 10

with Front Raises no break
3 sets of 10 at 35 lbs (one at a time)

Workout Number 4.
Deadlifts ---- These went great, but I just did legs yesterday, so thats gotta me messing me up. Even though I lifted legs light, I know its messing up my deads. Form is getting better I Think.
225 x 10
235 x 10
235 x 8

Workout Number 5
Sitting rows for high reps..just a burnout mostley
and That reverse curl thing haha I have no Idea what that is called, but I did it for reps, and hit my lower back good.


Post Workout :I felt really strong today on everything, I do not know exactly why? Maybe the deads are making me strong? Maybe I have been hitting it just right on my light days, maybe the cell tech is working. I have been eating really well lately too. 233 today, lost 3 lbs and I am stronger.......

The cutting part starts today, I am done my cell tech. Gonna go for 225 racked and stacked for the summer. take about 2 weeks I figure. Less carbs, less junk food in general....smaller meals spread out with my biggest meal being breakfast.

WARNING: Do not try to do as much volume as this if you are just starting out, I have been training for a few years now, I normally would split this huge workout up when I was beginning. SuperSets make you man though!