Operation: Diesel Daddy

[RichDestiNY22]

BENCH PRESS
135x6
185x5
225x4
260x6
230x8
200x10

Another step in the right direction. Felt like I had another rep in me at 260, but wanted to keep it in the tank so I wasn't burnt out on later sets. Seemed to work pretty well as I hit my target reps for each set.

SQUATS
190x15x3

Added 5 pounds and stayed with 3 sets of 15. Really feel like this will help my form and hypertrophy.

DB ROWS
125x7 - PR
115x10
105x12

Up 5 lbs on all sets.

WEIGHTED DIPS
BW+110x6
BW+90x8
BW+70x9

Gassed out on last set, but still significant increases in load from last week.

SL DEADLIFTS
215x8 - PR
195x10
175x12

These are coming along really well. Form feels tight and my ass feels a great stretch at the bottom of the move.

[Opeth09]

Your bench always amazes me. Good **** man.

[scoveg13]

Still strong as fukkkkk!

[RichDestiNY22]

Still strong as fukkkkk!

Your bench always amazes me. Good **** man.

Thanks Fellas! Powerful words coming from you two :-) I'll get my squat & deadlift up to par one of these days...

[RichDestiNY22]

SQUATS
135x6
185x5
245x4
305x7-PR
275x9
245x10

Solid power coming along on squats. Felt great on these.

WEIGHTED CHINS
BW+55x6
BW+30x8
BW+5x12

Given my high body weight, I'm pretty happy with the weights I was moving. Hoping I can continue to trade bodyweight for hanging weight.

OH PRESS
170x6-T
155x7
135x10

These were a battle, but happy with my numbers.

LEG PRESS
780x7
730x10 - PR?
680x11

Top set came up less than 1 pound below a new estimated 1RM, but apparently 2nd set did register a new PR. These felt great and I was very jello-legged by the end.

HAMMER CURLS
60x10
50x10
35x12

Trying to tighten up my form on these and really feel the contraction, so I haven't increased weight much. Will try to start bumping it up over the next few weeks.

[aussieboi901]

Hey man congrats on hittin some PR's i cant wait for my back to get better so i can start hitting up some squats and deads again :P

[RichDestiNY22]

Hey man congrats on hittin some PR's i cant wait for my back to get better so i can start hitting up some squats and deads again :P

Yeah, man, thanks! Good luck with the test results...

[scoveg13]

Tremendous squats and pullups and leg press and everything actually! It looks like you didnt skip a beat at all man!

[RichDestiNY22]

Tremendous squats and pullups and leg press and everything actually! It looks like you didnt skip a beat at all man!

Thanks buddy. Yeah, I'm very pleased with how quickly the strength has bounced back. Just gotta get the bodyweight down now.

[RichDestiNY22]

DEADLIFTS
135x6
225x5
315x4
375x4-PR
345x5
305x8

Wasn't sure what to expect since I didn't sleep too well and have been stressed this week, but top strength was pretty decent. Second set I wasn't feeling as sprite as I had hoped, so had to cut off at 5 reps. 3rd set was a struggle but managed to get 8 with a few short pauses at the floor. I think I'll probably do bigger drops in weight for subsequent sets, as the 30 pound decrease is not even 10% of my working weight, let alone estimated 1RM.

INCLINE BENCH
235x6
215x8
195x10

Pleased with 235 for weight, but thought I had another rep in me going in. Still happy with hitting my rep range for all 3 sets with a 5 pound bump from last week though.

BB LUNGES
150x6 - PR
140x8
130x10

Modest increase from last week too. Really feel my legs working on these.

HIGH PULLS
150x6
140x8
130x10

Same as last week, still trying to get form under control.

DB LATERALS
60x7
50x10
40x12

Did a nice triple drop set at the end for an extra burn.

[Opeth09]

DEADLIFTS
135x6
225x5
315x4
375x4-PR
345x5
305x8

Wasn't sure what to expect since I didn't sleep too well and have been stressed this week, but top strength was pretty decent. Second set I wasn't feeling as sprite as I had hoped, so had to cut off at 5 reps. 3rd set was a struggle but managed to get 8 with a few short pauses at the floor. I think I'll probably do bigger drops in weight for subsequent sets, as the 30 pound decrease is not even 10% of my working weight, let alone estimated 1RM.

INCLINE BENCH
235x6
215x8
195x10

Pleased with 235 for weight, but thought I had another rep in me going in. Still happy with hitting my rep range for all 3 sets with a 5 pound bump from last week though.

BB LUNGES
150x6 - PR
140x8
130x10

Modest increase from last week too. Really feel my legs working on these.

HIGH PULLS
150x6
140x8
130x10

Same as last week, still trying to get form under control.

DB LATERALS
60x7
50x10
40x12

Did a

nice triple drop set at the end for an extra burn.

Another solid lift! 60s for lateral raises is impressive. You must have some pretty big side delts

[RichDestiNY22]

Another solid lift! 60s for lateral raises is impressive. You must have some pretty big side delts

Thanks buddy. Still trying to channel my inner Opeth on Deads ;-)

Lateral raises I try and get the best of both worlds with RPT - looser form for strength gains on top set, and by set 3 I'm doing them very tight. Not sure if my reasoning is sound, but I do know that my form with 40s now is way better than when I have previously tried to gradually increase weight without any cheating involved. Sure the CNS plays a part as well. 60 is actually proving to be a bit of a sticking point for me, since I can't go heavier & still call them reps. So I might try dropping down for a few weeks. Thoughts?

[RichDestiNY22]

BENCH PRESS
135x6
185x5
225x4
265x6
235x8
205x10

Felt nice & strong today. Looking like I'll hit my old PR in a couple of weeks.

SQUATS
x
x
x

Skipped the high volume squats today since I had to juggle my schedule a bit this week and will be squatting heavy tomorrow. So I didn't want to have any soreness distracting me when I'm going for a new PR tomorrow morning.

DB ROWS
130x7-PR
120x10
110x11

More progress here - getting heavy now!

WEIGHTED DIPS
BW+115x6
BW+90x8
BW+70x10

Creeping back up just like bench.

SL DEADLIFTS
225x8-PR
205x9
185x11

Very pleased with this load. Decided to bump all sets a full 10 pounds since I wasn't fatigued from any squatting.


Big ass squats, chins & OH Press manana!

[RichDestiNY22]

Wasn't sure what to expect today. Due to scheduling conflicts, I had to workout two consecutive days & I didn't get much sleep the night before. As you'll see, it started off well & dropped off quickly...

SQUATS
135x6
185x5
245x4
315x6-PR
275x8
245x10

These felt great and the mental milestone of hitting 3 plates felt really nice. I was pretty wiped out by the end.

WEIGHTED CHINS
BW+60x5
BW+35x7
BWx15*

Bumped it up 5 lbs for the first 2 sets, but missed my target reps both times by one. So on third set I went straight bodyweight and took a brief rest to get to 15 reps - first stretch I hit 10 or 11 though.

OH PRESS
175x4
155x7
135x10

Wasn't happy with this at all. Probably wasn't a great idea going for a weight PR when I was already feeling tired. Fortunately I got hold of my senses in time to cut it off at 4 reps rather than arching into an incline bench position to get more. Will drop back to 170 next week to get my confidence back up.

LEG PRESS
540x20
540x20
540x15

Since the power was pretty sapped, I decided to drop down and go high rep on all sets here. Felt a great burn and did a triple drop set at the end from 540 to 450 to 360. Wasn't keeping strict count but I think I got at least 10 reps at each weight.

HAMMER CURLS
50x12
40x10
30x12

Took the same approach here, trying for tight form.

Overall, I guess I have to be happy with this session. Got a squat PR and a good burn on the moves I didn't have the power on.

[RichDestiNY22]

Had a really tough week with work and last minute Christmas prep, so this was the first time I made it into the gym all week. I wanted to hit both Deads & Bench, since they are themain focus of the 2 workouts I usually get in during the week. My lower back had been a bit tweaky lately, which did affect my Deads. But the rest of the session went pretty well.

DEADLIFTS
135x6
225x5
315x4
385x2*
335x6
295x6

Weight felt fine, but I just wasn't quite in it mentally. Also, after my second rep I tried to reset my stance to get a 3rd and felt a twinge in my lower back. So I decided to play it safe and cut the set off early. 2nd set felt fine, but by the 3rd I was sucking wind. Hopefully some better rest and foam rolling will get me back ready for another PR attempt next week. I haven't foam rolled in weeks, and especially with me neglecting my fish oil this week, I think all the tension was just too built up. I won't go full throttle unless my body feels good though - I probably should have eased off today.

BENCH PRESS
135x6
185x5
225x4
270x6
240x8
210x10

I still didn't feel great mentally going into Bench, but decided to push it hard cause presses have always come a bit more naturally for me. I'm happy I did since I ended up having a great bench session, and look to be on track to match my PR next week. :-)

BB LUNGES
155x6-PR
145x8
135x10

These felt great and the weights continue to creep up.

DB ROWS
140x6-PR
125x8
115x10

I actually only wanted to get 135s, but I couldn't find them in the rack so I figured 140 was doable especially since I had hit 7 at 130 last week instead of my target 6. Probably didn't look too pretty, but got some decent pulling in.

WEIGHTED DIPS
BW+115x7
BW+90x10
BW+70x12

Another of my favorite exercises for stroking my ego. Finishing off with these made me feel good after some mixed emotions with today's session.

[RichDestiNY22]

SQUATS
135x6
225x5
275x4
320x6-PR
285x8
250x10

Amped about this session! Added weight to each set while hitting a PR.

WEIGHTED CHINS
BW+60x6-PR
BW+35x7
BW+10x 10

Very pleased with the PR on Chins since they seem to take a long time for me to progress on. Stamina was pretty sapped afterwards, but I'll get that back up.

OH PRESS
175x6-PR
155x8
135x8

Last one was a push press no doubt, but felt great to complete the PR hattrick. Got nice & angry and hoisted that weight! Once again, my 3rd set dropped off expectedly, but I'll get those extra reps much faster than I could hope to gain a new PR set.

LEG PRESS
630x12
540x9
450x10
360x12

Both for time constraint reasons and the fact that my power was pretty drained after 3 straight PRs, I decided to just do one big multi-drop set. So all 4 of these sets were probably done with less than 30 seconds rest in between. Talk about a burn! (Paying the price big time now, BTW, walking around like a rodeo cowboy ;-))

HAMMER CURLS
65x8
55x10
45x11

Solid power here as well.

[RichDestiNY22]

Having some weird lower back soreness lately, which I'm not sure is caused by workouts, or the awkward bending of caring for a baby, or both. Doesn't feel injured per se, just very very tight when I first get up and tweaky through a range of motion. Going to try and stretch/foam roll more regularly, but not sure if that will cure the issue. Any suggestions are greatly appreciated, as it's preventing me from keeping my Deadlift & Squat schedule.

[RichDestiNY22]

Hey Boyz. 2012 kicked me in the ass on the way out & I was pretty awfully sick the past week or so. Ironically I got in a great Deadlift session the day before I keeled over. Definitely on the mend now though still not feeling up to hitting the iron just yet. Hoping by later in the week. Anyway just wanted to touch base so people didn't think I died :-)

[RichDestiNY22]

Still alive ;-)

Things have been very hectic so I've been having a really tough time keeping up with workouts, much less logging them. Going to be taking some time off of work to be with my son more, which I'm hoping will allow me to get back in the groove. Certainly not underestimating the energy required to take care of a baby, but not having to balance work with personal life should simplify things a bit. I'm thinking getting to the gym twice a week once my wife gets home should be very doable, and I'll sneak in a weekend session as well.

Will get back into logging more regularly next week.

[Opeth09]

Good to hear you are still alive haha

[RichDestiNY22]

Good to hear you are still alive haha

Thanks, brah... Looking Swole!