::::: DlESEL's Training Log: Blood, Sweat, & Iron :::::

[DlESEL]

I know, this my 2,334th journal!

I'm very very excited about getting back into my regular ol' routine that I have done knock-offs of for the past year or two. I've come to the simple conclusion that my body only responds to a mix of both heavy days and light days in the same training week. So basically the way I've found this works best with my schedule, etc. is the following:

Mon- Rest/Abs
Tue- Light Chest/Shoulders
Wed- Light Back/Triceps
Thu- Light Legs/Biceps
Fri- Rest/Abs
Sat- Heavy Push
Sun- Heavy Pull

Basically to those of you who are not familiar, I'm going to be doing around 30 total sets on my light days, and focus on the 7-15 rep range. And then on my heavy days shoot for a total of around 20 sets, and in the 1-6 rep range. I'm really hoping for some great results as I ease myself into this program. Stay tuned for some progress pictures, etc.

Feel free to post comments/feedback, suggestions, etc.

[DlESEL]

Rest

Superset
1. Side Bends / Decline Plate Twists
2 sets of 12 with the 40's / 2 sets of 12 with 25

Superset
2. Vertical Leg Raises / Hanging Knee Raises
2 sets of 12 / 2 sets of 10

Dropset
3. Rope Cable Crunches
80 x 10
65 x 10
50 x 10
35 x 10
20 x 10

4. Cardio
5 minutes on the elliptical machine + 5 minutes on the stationary bike.


Diet-
Clean, the usual. Pigged out like CRAZY last night! Chinese food, 2 pints of ice-cream, you name it, I ate it. Had a ton of cookies, all kinds of horrible crap. Literally pigged out all damn day, need to break this habit. Felt sick to my stomach all day today.

Sleep-
10 hours.

[Endeavourer]

haha.... "Catch me if you can..." Said Frank.

__________________
Dipsh!t's Journal:
> Ready Steady GO!

[DlESEL]

Dipsh!t
I know right, lol. I know it sounds crazy but honestly for whatever reason starting a new journal is in some sick way kind of motivating, I have no idea why! I do need to break the habit though because I keep resorting back to the same program over and over and over again, lol.

[DlESEL]

Light Chest/Shoulders
(45 minutes, 26 sets)

Great, great, great workout tonight. Really beat the hell out of my chest and shoulders today, no complaints whatsoever. Definitely enjoying being back on this style of routine - I absolutely love my lighter volume days. I'm trying to shoot for around 30 total sets on these days.

CAT 100
1. Cable Crossovers
20 x 26
20 x 18
20 x 14
20 x 13
20 x 13
20 x 10
20 x 6

2. Hammer Strength Bench Presses
4 sets of 8 with 280

Dropset
3. Pec-Deck Flyes
160 x 8
130 x 8
100 x 8

Superset
4. DB Lateral Raises / DB Front Raises
2 sets of 8 with the 35's / 1 set of 7 with the 60's
2 sets of 8 with the 35's / 1 set of 5 with the 60's

Dropset
5. One-Arm Cable Lateral Raises
20 x 8/8
15 x 8/8
10 x 8/8
5 x 8/8

6. DB Military Lateral Raises
2 sets of 3 with the 10's

7. Cardio
5 minutes on the elliptical machine.


Diet-
Clean, usual. Way, way, way low in calories today.

Sleep-
6 hours.

[DlESEL]

Light Back/Triceps
(40 minutes, 27 sets)

Phenomenal workout today, really beat the hell out of my back along with my triceps. Started off with a really exhausting triset, and then moved onto some supersets and dropsets. Definitely felt extremely pumped up but I'm not sure if it's from the N.O. Limits, Storm, or the Activate Xtreme, lol.

Triset
1. Standing Rope Cable Rows / Bentover DB Rows / Bentover DB Lateral Raises
2 sets of 12 with the stack / 2 sets of 8 with the 90's / 2 sets of 10 with the 20's

Superset
2. Hammer Strength Pulldowns / Stiff-Arm Cable Pullovers
2 sets of 8 with 190 / 2 sets of 10 with 40

Dropset
3. BTN Cable Pulldowns
160 x 7
140 x 7
120 x 7
100 x 7

Superset
4. DB Shrugs / Rope Cable Face Pulls
2 sets of 12 with the 90's / 2 sets of 8 with 50

Dropset
5. Cable Pressdowns
70 x 8
60 x 8
50 x 8
40 x 8
30 x 8

Superset
6. One-Arm DB French Presses / One-Arm DB Kickbacks
2 sets of 8 with a 35 / 2 sets of 8 with a 20

7. Cardio
5 minutes on the stationary bike.


Diet-
Clean, usual.

Sleep-
7 hours.

Weight-
206 lbs.

[nads786]

so ive been doing those incline db rows, HOLY CRAP they destroy my back like no other

[DlESEL]

nads786
Awesome dude, glad to hear it! I absolutely love incline DB rows, I'm assuming you're talking about doing them while facing the bench, correct? Because that's how I always do them, basically like this video:



But anyway stay tuned now that I'm back on Activate Xtreme I'm hoping for some amazing results in the next few months or so.

[DlESEL]

Here's a random progress picture I took for the girlfriend the other day, lol.

[nads786]

nads786
Awesome dude, glad to hear it! I absolutely love incline DB rows, I'm assuming you're talking about doing them while facing the bench, correct? Because that's how I always do them, basically like this video:



But anyway stay tuned now that I'm back on Activate Xtreme I'm hoping for some amazing results in the next few months or so.

yep same way they absolutely destroy my back very strict its become my primary row exercise now

[Endeavourer]

awesome man, wish i have that kinda upper body thickness... i think im the reverse of everyone else, got good quads, hammies and calves instead... sad...

__________________
Dipsh!t's Journal:
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[DlESEL]

Dipsh!t
Thanks for stopping by bro, and yeah I have always had a bigger upper body for some reason, I'm not sure why. I know that I've also always had a very developed upper body more so than my lower body. But one exercise that I do attribute a lot of my upper body size to is crossbench pullovers - which I rarely see anyone doing.

[Endeavourer]

I've tried that for a session last month, i guess i should do it more often, how heavy are you doing?

__________________
Dipsh!t's Journal:
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[DlESEL]

Dipsh!t
Well with DB pullovers it all depends on honestly. I have gone extremely heavy before on my heavy days and much much lighter on my light days. But regardless no matter what I do go fairly deep and really focus on the stretch that I'm getting. Here is a quick video of the heaviest I have ever gone on pullovers:



I'm pretty sure that's the heaviest that I have ever gone on pullovers.

[Endeavourer]

yep... that was exactly what i've done today.
> Link

I was doing 5 sets of 84lbs for 6 reps DB Pullovers.

It was good actually, i should increase the weight next week and see how it goes.

__________________
Dipsh!t's Journal:
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[DlESEL]

Dipsh!t
Thanks for stopping by and that's definitely some impressive strength for pullovers. Definitely try and go a bit heavier and see how that feels and if all is well continue progressing. I'll probably do some heavy pullovers or some heavy rack chins this Sunday on my heavy pull day.

[DlESEL]

Light Legs/Biceps
(35 minutes, 25 sets)

Not a bad workout today at all, but holy sh-t it's tough getting back into training legs again!

Dropset
1. Leg Extensions
stack x 8
265 x 8
235 x 8
205 x 8
175 x 8
145 x 8
115 x 8
85 x 8

Superset
2. Hyperextensions / Rope Cable Pull-Throughs
2 sets of 8 with 80 / 2 sets of 10 with the stack

Superset
3. Seated Calf Raises / Machine Hack Squat Calf Raises
2 sets of 20 with 180 / 2 sets of 15 with the stack

Dropset
4. Standing DB Curls
50's x 7
40's x 7
30's x 7
20's x 7
10's x 7

Dropset
5. Reverse Cable Curls
50 x 8
35 x 8
25 x 8
15 x 8

No time for cardio on Valentine's Day!


Diet-
Clean, the usual. Tonight I ended up eating some hummus and a few pretzels, and the wifey cooked salmon which was amazing!

Sleep-
7 hours.

Weight-
206 lbs.

[Endeavourer]

haha... Im really trying some of your workouts man, Reverse Incline DB Row is awesome man!

__________________
Dipsh!t's Journal:
> Ready Steady GO!

[DlESEL]

Dipsh!t
Thanks for the support bro, and yeah I completely agree I absolutely love the reverse incline DB rows, too. Definitely a good upper back exercise, seems to really isolate pretty damn well.

[DlESEL]

Rest

This really was a rest day! My idiot self forgot that the gym was closed at 8:00 PM on Friday's and I worked late and was going to go afterwards but realized they were closed. I was pretty pissed, but whatever. A day completely off the gym never hurt anyone.


Diet-
Clean, but still way too much snack food. Started off with some almonds and my next meal was a salad with grilled chicken and Asian sesame dressing, and then had a Muscle Milk shake I believe, also. But as the night went on ended up eating about a half a bag of honey mustard pretzels and 3/4 container of hummus. Also had some natural peanut butter, a few shakes, 3/4 container of almonds, etc. Definitely WAY too high in calories clean or not considering I didn't go to the gym at all today.

Sleep-
7 hours.

[DlESEL]

Heavy Push
(45 minutes, 18 sets)

1. Incline DB Presses
5 sets of 5 with the 110's

2. Flat DB Flyes
2 sets of 5 with the 80's

3. DB Lateral Raises
4 sets of 6 with the 45's

4. DB Front Raises
2 sets of 4 with the 70's

5. Skullcrushers
2 sets of 6 with 135
205 x 3!
2 sets of 6 with 135



6. Cardio
5 minutes of alternating 1-minute of walking with 1-minute of running on the treadmill. Intervals today looked like:

1- 3.0 MPH
2- 8.0 MPH
3- 3.0 MPH
4- 8.0 MPH
5- 3.0 MPH

I'm going to start doing interval training every day probably around 5 minutes on my training days and 10 minutes on my rest days.


Diet-
Clean, usual. Definitely drinking tonight, but I'm going to try and keep my actual diet clean for the most part - it being my wifey's 20th birthday I might slip here and there.

Sleep-
8 hours.

[The King 33]

do u go to 1614? Im gonna quit the Y when i come home and for spring break ill be home training non stop. should be 215 by spring break which is the end of march. People keep telling me they have never seen someone train with such intensity DORIAN YATES SYLE!!!!! 230 by may

[Endeavourer]

sh!t man, you better watch out, you're going down way too fast, the last thing you want is an injury.

__________________
Dipsh!t's Journal:
> Ready Steady GO!

[MILFHUNTER69]

sub'd
really good log man
and good format

[nads786]

my elbows would be crying if i was doing heavy weight skulls like that, you're lucky ur elbows cooperate

[DlESEL]

The King 33
That's unbelievable, I can't wait to see you at 230 lbs. that's friggin' HUGE! I should be hovering around 210-212 lbs. all summer I'm thinking. I'm not trying to get ripped up the way I was before I still want to keep a good bit of size. Right now I'm just loving Activate Xtreme, N.O. Limits, and Storm. The 3 supplements together seem to really work pretty well. Lately as a snack food I've been eating hummus and salsa flavored pork rinds, under 10g carbs for both, tastes great.

Dipsh!t
Yeah I think it was just that set though because I was really fired up for that set, lol. I have wanted to hit 2 plates on each side for skullcrushers for the longest time.

MILFHUNTER69
Gotta' love that username bro! And thanks for the support, appreciate it.

nads786
Yeah trust me I would hardly say they cooperate, I pretty much force them to. I load up on glucosamine and MSM for my joints on a daily basis because I do like to go real heavy sometimes on skulls.

[DlESEL]

Heavy Pull
(40 minutes, 17 sets)

Great workout today, especially considering the fact that last night I weighed 206 lbs. Which is not only extremely light for me, but to pull 585 at this weight I'm very impressed.

1. Deadlifts
135 x 3
225 x 3
315 x 3
405 x 2
495 x 1
585 x 1!



2. Hammer Strength Rows
4 sets of 4 with 460

Superset
3. CG Cable Pulldowns / Crossbench DB Pullovers
2 sets of 4 with the stack / 2 sets of 4 with a 110

4. CG Cambered-Bar Curls
3 sets of 5 with 115

5. Cardio
5 minutes of alternating 1-minute of walking with 1-minute of running on the treadmill. Intervals today looked like:

1- 3.0 MPH
2- 8.5 MPH
3- 3.0 MPH
4- 8.5 MPH
5- 3.5 MPH


Diet-
Clean, usual. Lots of calories, though. Literally ate probably 4-5K calories even though they were clean and lower carb. Ate 2 bags of pork rinds with hummus, a huge 3-scoop shake, tons of almonds, etc.

Sleep-
8 hours.

[DlESEL]

Rest

Superset
1. Side Bends / Seated BB Twists
2 sets of 12 with the 50's / 2 sets of 20 with 35

Superset
2. Seated Knee Raises / Hanging Leg Raises
2 sets of 12 / 2 sets of 8

Dropset
3. Hammer Strength Crunches
80 x 10
60 x 10
40 x 10

4. Planks
2 sets of 0:30

5. Cardio
4 minutes of incline walking on the treadmill + 6 minutes of alternating 1-minute of walking with 1-minute of running on the treadmill. Intervals today looked like:

1- 3.0 MPH
2- 8.5 MPH
3- 3.0 MPH
4- 8.5 MPH
5- 3.5 MPH
6- 8.5 MPH


Diet-
Clean, the usual. Tons of calories, probably way too many for a rest day. I really need to start monitoring how overboard I'm going with my calories. Because lately my diet has stayed fairly clean for the most part and I'm putting on weight much faster than I even want to. For example today I didn't even workout and today I honestly probably eat in excess of 5-6K calories. Literally finished off a jar of natural peanut butter, half a container of almonds, tons of shakes, and just really too much. Carbs are still kept extremely low but my overall level of calories needs to come down drastically. Especially this time of year as I'm starting to ease into cutting season.

Sleep-
8.5 hours.

Weight-
213 lbs. This is just flat out too heavy for me for first thing in the morning my goal weight is in the 202-206 lbs. range, and leaner. I'm currently taking VPX Meltdown and still feel like I'm starving a lot of the time, so frustrating. It seems the only fat-burner that I have actually REALLY been happy with to date is the Hydroxycut Hardcore, as much as I hate to admit it.

[DlESEL]

Light Chest/Shoulders
(45 minutes, 26 sets)

Really solid workout today, definitely liking this combination of Activate Xtreme and N.O. Limits so far. No complaints whatsoever. I'm definitely looking forward to the next few weeks in terms of my training and I'm glad that I'm tracking my calories again on FitDay.

Triset
1. Flat DB Flyes / Hammer Strength Bench Presses / Low Cable Crossovers
2 sets of 8 with the 60's / 2 sets of 8 with 280 / 2 sets of 12 with 15

Dropset
2. Pec-Deck Flyes
205 x 9
175 x 9
145 x 9
115 x 9
85 x 9

Superset
3. Incline DB Presses / Push-Ups
2 sets of 10 with the 85's / 2 sets of 15

4. Seated DB Lateral Raises
8 sets of 8 with the 25's

5. Hammer Strength Military Presses
3 sets of 15 with 100

6. Cardio
5 minutes of interval training on the treadmill, intervals today looked like this:

1- 3.0 MPH
2- 8.5 MPH
3- 3.0 MPH
4- 8.5 MPH
5- 3.0 MPH


Diet-
Click here for today's FitDay.

Sleep-
7 hours.

Weight-
213 lbs.

[Endeavourer]

haha... fair enough mate.

ahh... i so wanna get to 200lbs... dont think i will get it soon... one day...

__________________
Dipsh!t's Journal:
> Ready Steady GO!