Dunkalicious workout log

[steve_nash]

for you dre



But I think I should get them a lil bigger. (goal 18-19'')

looking cute and naked. mine are 15" but i want them BIG AS FUCK

[dunkalicious]

MACHINE REAR LATERAL RAISES
5X10

SIDE DB RAISES
2x12 28lbs
2x8 35lbs

MACHINE SIDE RAISES
1X12
1x10
1x8

CABLE SIDE PULLS
4X8

DB SHRUGS
2X12 65lbs
1x10 75lbs
2x8 90lbs

BB SHRUGS
1x12 160lbs
2x10 176lbs
2x8 200lbs
1x10 220lbs
1x8 245lbs
2x6 285lbs

WEIGHTED CRUNCHES SUPERSETED WITH LEG RAISES
4X10

Workout time: 1Hour 25minutes

Overall Workout:9/10
Workout was excellent. I usually hate shoulder days but this one was awesome.
I do a lot of sets because it works better for me in that way.
I don't do front delt because it has overgrown other parts of my shoulder and it overpowers my chest and makes them look smaller than they really are.
I'm limited with shoulder exercises because I can't do any exercises that are performed overhead(scoliosis).

Tommorow's rest day and in tuesday I will atttempt 315lbs bench press.

[PRMachine]

Nice work out brah.
Better get that 315 bench!!!!

[dunkalicious]

Nice work out brah.
Better get that 315 bench!!!!

Will do sir!
I gotta get pumped

[dunkalicious]

BENCH PRESS
1X20 100lbs
1x20 130lbs
1x10 185lbs
1x5 225lbs
1x0 315lbs (FAIL)



CABLE CROSSOVERS
5X10

PECK-DECK FLYES
5X12

PARTIAL DIPS
5X10

BICEPS SUPINATIONS
5X6 40lbs

Workout time: 1hour 10minutes

Overall workout:6/10
Workout was decent but today was my max out day and I failed to lift 315lbs and now I'm going to be depressed for the next 5days.
My current PR is 285x1

I need to so little more to lift it

FAIL VIDEO


edit: my form was pretty bad. must watch for the form next time.
My new goal: I will bulk until I lift 315 on bench!

[Johnbodybuilder]

unlucky youll get 315 soon though. Easy, good luck, oh and i forgot to sub so its subbed now anyway.

[ice_man89]

negged for failing on 315 (not srs)

get it next time !

[dunkalicious]

negged for failing on 315 (not srs)

get it next time !

next week I must get it.
tommorow I'm going for 375deadlift. Hope I won't fail

[5ize0n]

Like you said, watch form and you will get it next time. Plant your feet and get some leg drive. Good job on everything though. Keep it up. Good luck.

[dunkalicious]

Like you said, watch form and you will get it next time. Plant your feet and get some leg drive. Good job on everything though. Keep it up. Good luck.

thanks, yes that was the first thing I noticed and will do properly next time

[PRMachine]

You'll get it next time brah!

[ice_man89]

good luck on the deads today vids if possible?

[izzylicious]

good luck on the dead lifts ;]

[dunkalicious]

DEADLIFTS
1x12 155lbs
2x10 175lbs
2x8 200lbs
2x5 245lbs
1x2 335lbs
1x1 385lbs (NEW PR)

ONE ARM MACHINE ROWS
5X8

SINGLE ARM MACHINE LAT PULLDOWNS
4X10

LAT ROWS
3X8

DB SHRUGS
1x12 65lbs
2x10 75lbs
2x10 90lbs

WEIGHTED AB CRUNCHES SUPERSETED WITH LEG RAISES
3X10

Workout time:1 hour 30 minutes

Overall workout:10/10

Great workout. Hit my back with ease and felt great. New PR on DL(385lbs). That's a encouragment after yesterdays failure on bench press.
I didn't get the video because I forgot the camera. sorry guys.

[mike.the.animal]

looking swole bro, and nice lifts. subbed

[ice_man89]

repped for new PR, nice dude.

how did you find it?

[PRMachine]

Wow strong Deadlifts brah!

[dunkalicious]

forgot to tell:
equpment used: gloves,belt, no straps
grip:left hand over,right hand under.

[ice_man89]

forgot to tell:
equpment used: gloves,belt, no straps
grip:left hand over,right hand under.

nice, my grip starts to go after 250

[dunkalicious]

nice, my grip starts to go after 250

I use double overhand until I hit 340lbs then i switch to over/under

[dunkalicious]

SINGLE LEG LEG EXTENSIONS SUPERSETED WITH SEATED CALF RAISES AND LEG CURLS
6X8 10 15

ATG SQUATS
1x12 155lbs
2x10 175lbs
2x8 200lbs
1x5 220lbs
2x2 245lbs

workout time:50minutes

Overall workout: 10/10

Let's start: I had to do my w/o quickly because I have a lot to study for school. Didn't go heavy on squats because I was doing ATG for the first time.
This high intensity training hit my legs perfect and that's why I rated it 10/10.

Update pic:
NOTE:I know my right leg is seriously lagging, that's because I played bball for years and left leg was the leg I was jumping with... But in this case I twisted it so it's angle also and I didn't flex it, and it seems worse than it is.

[GutRott]

was going to say why so light on squats but then read first time going atg!

[PRMachine]

Nice workout!

[dunkalicious]

BENCH PRESS
1X6 245lbs
4x5 225lbs

(started to feel pain in my right pec/front delt area)

CABLE CROSSOVER
4X10

(pain started to get worse)

PECK-DECK FLYE
4X10

(pain got hard and had to quit)

decided to do shrugs

BB SHRUGS
1x20 155lbs
1x15 200lbs
2x12 245lbs
2x10 265lbs
2x8 285lbs

no straps, just gloves

Workout time: 40minutes

Overall workout 2/10
My chest/front delt hurts like bitch. Hope that isn't anything serious.

[PRMachine]

Stron bench pressing brah!
Very impressive

[dunkalicious]

pain still present. hope it will go away by tuesday

[dunkalicious]

TRICEPS
SKULL CRUSHERS
1x20 60lbs(warm up)
1x12 82lbs
1x12 93lbs
1x10 105lbs
1x10 115lbs
1x6 126lbs

DB OVERHEAD EXTENSIONS
1x8 35lbs
1x9 35lbs
1x10 35lbs
1x8 35lbs

KICKBACKS
1X10 22lbs
1x8 28lbs

SINGLE ARMS CABLE PUSHDOWNS
4X8

BICEPS

BICEPS DB SUPINATIONS
4X8 38,5lbs

PREACHER MACHINE CURLS
4X12

HAMMER CURLS
2X8 40lbs

WRIST CURLS
4X20

workout time: 1 hour 20minutes

Overall workout: 10/10
Never had so great pump in biceps. Excellent workout.

update pics:

[PRMachine]

Nice work out and looking good in pics brah, nice chest ( no homo )

[Johnbodybuilder]

nice tris.

[dunkalicious]

I skipped today shoulder workout because of injury.
it still hurts a little.
Tommorow is a rest day too.