This'll be a combined log. It should help with motivation to take this one all the way to the end. I'm doing a de-load this week, and finishing off my bulk. Next week the cutting begins.
I've got a bottle of Amphetalean Xtreme to log, and after that is done I'll be running 4 weeks of Glycobol.
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Thread: {OBF} Dekd/WIULifter: A dual log
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03-08-2010, 03:36 PM #1
- Join Date: Mar 2009
- Location: Connecticut, United States
- Age: 33
- Posts: 8,698
- Rep Power: 13960
{OBF} Dekd/WIULifter: A dual log
Patriots l Mountaineers l Celtics l Bruins
*WVU Crew*
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03-08-2010, 03:50 PM #2
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03-08-2010, 03:51 PM #3
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03-08-2010, 04:00 PM #4
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03-08-2010, 08:36 PM #5
- Join Date: Aug 2008
- Location: Illinois, United States
- Posts: 5,950
- Rep Power: 22829
3/8
Max Effort Upper body
Decided to switch it up and do incline today for my max effort movement.
135x8 warm up
185x5
195x5
225x3
245x1
Decline Dumbell Press
80x15
80x15
Cable Row
160x10
180x10
180x10
180x9
-Slow and Controlled
Superset w/
Rear Delt Flies
20lbsx10
25x8
25x8
25x8
Shrugs
225x10-Warm up
315x10
405x8
405x8
Straight Barbell Curls
95x10
115x10
125x7
Tricep Pulldown
150x17
180x12
160x8
Superset with
Bodyweight Bench Dips
Diet
Breakfast
1/4 Cup Egg Beater
1 Egg
Bowl of Weight Control Oatmeal
Snack 1
Apple Sauce
Handful of Almonds
Lunch
Turkey Sandwich on Thin Arnold Bun w/ Provolone
Snack 2
1 Cup Oatmeal w/Natty PB
Protein Shake w/ Toco 8
Dinner
Pork Roast
Spinach
Baked Potato w/ Olive Oil Butter
Training
Intra- Peptopro w/ Extend
PWO Aftershock
Pre Bed
Scoop of Dymatize Elite Gourmet w/ Skim Milk
Tbsp of Natty PB
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03-09-2010, 09:35 AM #6
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03-09-2010, 09:36 AM #7
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03-09-2010, 10:07 AM #8
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03-09-2010, 10:50 AM #9
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03-09-2010, 05:46 PM #10
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03-09-2010, 05:48 PM #11
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03-09-2010, 05:50 PM #12
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03-10-2010, 11:19 AM #13
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03-10-2010, 01:45 PM #14
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03-10-2010, 02:45 PM #15
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03-10-2010, 02:49 PM #16
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03-12-2010, 07:42 AM #17
- Join Date: Aug 2008
- Location: Illinois, United States
- Posts: 5,950
- Rep Power: 22829
Dose 1
Diet
Breakfast
1/4 Cup Egg beater
1 Egg
Bowl of Weight Control Oatmeal
Lunch
Turkey and Provolone on Whole Wheat bread
some nuts
Snack 1
Bowl of Oatmeal with Natty PB
PWO
Aftershock
Dinner
Egg Beaters w/ Ground Turkey and Onions
w/
Turkey Sausage and sugar free syrup
Bedtime
Scoop O Dymatize Gourmet in 1% Milk
Workout
Repetition Upper Body
Incline DB Press
80x12
80x11
80x9
Chin Ups
x13
x10
x9
Superset
Rear Delt Flies
25lbsx10
25x8
25x8
DB Shoulder Press
60x10
60x10
60x9
60x5
Barbell Shrugs
315x10x3
Superset
Incline Db Curls
32.5x10
32.5x10
32.5x8
Diet is off because I am out of town.
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03-12-2010, 03:56 PM #18
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03-13-2010, 05:51 PM #19
- Join Date: Aug 2008
- Location: Illinois, United States
- Posts: 5,950
- Rep Power: 22829
Diet
Breakfast
( Still outta town keep in mind, diet will be slightly off)
Egg Beaters
3 Turkey Sausage Links
3 Pieces of Health nut bread, girlfriend couldnt finish hers, who was I to let it go to waste )
Glass of Milk
Lunch (Back at home)
Turkey and Provolone on half wheat bagel
Almonds
Snack 1
Bowl of Oatmeal with Natty PB
PWO
Aftershock
Dinner
Pork Chop
Muffin
Snack 2
Vitaberry
String Cheese
Bedtime
Scoop O Dymatize Gourmet in Skim Milk
1 Tbsp of PB
Workout
Max Effort Legs
Squats
135x5 Warm up
205x5
225x5
245x4
275x3
295x2
315x2
-Probably coulda trained harder, but rack was kinda odd.
Barbell Lunges
135x8 each leg
135x8
135x7
135x8-really pushed the 8th out
SL Deads
185x10
205x10
225x10
-Not flexed just had to incorporate the paper somehow
Last edited by WIULifter; 03-13-2010 at 07:50 PM.
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03-13-2010, 09:09 PM #20
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03-15-2010, 10:26 PM #21
- Join Date: Aug 2008
- Location: Illinois, United States
- Posts: 5,950
- Rep Power: 22829
3/16
Max Effort Upper Body
Decline Bench Press
135x8 Warm up
185x5
205x5
225x4
245x4
265x3
275x3
295x1
315x-Forced 1 If I hadnt done so many sets I could have gotten it. Just wanted to see where I stood.
Incline Smith
195x14
195x10
T-Bar Row-4 sets
- Dont have an accurate weight
Super Set
Rear Delt Flies 25lbsx 4 sets
Shrugs
225x10
315x10
405x8
405x6
Straight Barbell Curl
115x8
125x8
125x6
Tricep Pull Down
150x15
110x10
110x8
Super Set
Free weight dips
x10
x10
x6
Diet
Breakfast
1/4 Cup egg beater and 1 egg scrambled
Bowl of Shredded wheat
Snack
Apple with Natty PB
Lunch
Turkey sandwich on half whole wheat english muffin topped with pepperjack cheese
Snack2
Bowl of Oatmeal with Natty PB
Protein Shake
Dinner
Chicken Breast
Almonds
Wheat toast with Olive Oil butter
PWO
Protein Shake
Pre Bed
1 Tbsp of PB
Protein Shake
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03-17-2010, 06:50 AM #22
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03-17-2010, 08:08 AM #23
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03-18-2010, 10:15 AM #24
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03-18-2010, 03:19 PM #25
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03-19-2010, 08:37 PM #26
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03-19-2010, 10:19 PM #27
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03-20-2010, 12:08 AM #28
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03-21-2010, 10:52 AM #29
- Join Date: Aug 2008
- Location: Illinois, United States
- Posts: 5,950
- Rep Power: 22829
Max Effort Lower
Squats
135x8-Warm up
225x5
245x5
255x4
275x4
295x3
315x2
DB Lunges
60lbx 6 down- 80lb dumbbell carries to the end of the hall and then 6 back
x3
-Mostly did the carries for cardio and grip strength
SL Deadlifts
135x10
205x10
225x6
Calf Work
Diet was off due to not having any food in the house so I wont post.
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03-21-2010, 11:08 AM #30
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