Dunkalicious workout log

[Johnbodybuilder]

Someones got an admirer haha.

[PRMachine]

Strong dead lifts are strong man, good job

[dunkalicious]

gotta change deadlift routine.(goal is strength) should I do 3x3 or 5x5?

[xHoward]

gotta change deadlift routine.(goal is strength) should I do 3x3 or 5x5?

5x5. I've just started and I'm really enjoying it.

[Johnbodybuilder]

5x5. I've just started and I'm really enjoying it.

Try something like this

Start off light and maybe do 2 heavy sets.

[dunkalicious]

Going to do legs in a few hours. My motivation is very high now because today I saw my friend who is bball player and he has ****ing tree trunks!

My forearms are sore from yesterdays deadlifting because I used double overhand grip and didn't use straps.

[dunkalicious]

-warmed up on bike to the gym(2km)

SQUATS
-equipment used: gloves,belt(295+lbs)

1x25 88lbs ATG
1x20 135lbs ATG
1x12 150lbs ATG
1x8 200lbs ATG
1x5 245lbs ATG
1x2 295lbs ATG
1x2 345lbs parallel (NEW PR)

LEG EXTENSIONS
-hit my quads like never before
6x15

LEG CURLS
6X12

BARBELL LUNGES
-haven't done this exercises in ages so I didn't go heavy
2x12 85lbs
2x10 100lbs

CALVES ON SQUAT MACHINE
-worked outter part of calf
6xfailure 315lbs

workout time: 1hour 30minutes

overall workout:10/10
awesome workout, what can I say

[dunkalicious]

My lats,traps,quads and forearms are sore as hell. Gotta get a lot of sleep

[rdrb]

wow a mod posted in my log. I must be famous

She mirin'? Lol.

[dunkalicious]

If I was competing this year,this guys would probably be my biggest competition!

http://forum.bodybuilding.com/showth...hp?t=114953791

your thoughts?

[dunkalicious]

Going to do chest in about half an hour.

Maybe I'll try to get 315 on the bench, depends how pumped will I be.

[dunkalicious]

BENCH PRESS
-tried to shock the chest but I failed. I definitely give up presses now. I will just ocassionaly do 5x5 for strength.

1x50 bar
1x20 135lbs
1x15 155lbs
1x12 185lbs
1x5 225lbs
1x3 275lbs
1x1 301lbs PR
1x0 311lbs (failed on the way down, felt pain in right pec and didn't want to press it)

LYING CABLE FLYES
5X10

PECK-DECK FLYES SUPERSETED WITH PARTIAL DIPS
4X10 4X15

CABLE CROSSOVERS
3X10

workout time: 1 hour 35minutes
-due bench press (compound lifts always take about 50% of my workout time)

Overall workout: 9/10
-it would be 10/10 if I got 311lbs
-Had a excelent pump btw.

[dunkalicious]

-same thing with arms: must change things

OVERHEAD CABLE EXTENSIONS
4X10

OVERHEAD DB EXTENSIONS
2X8 35lbs
1x10 28lbs

SMITH MACHINE CLOSE GRIP PRESS
-don't know weight of the bar so I didn't include it
1x12 45lbs
1x12 65lbs
1x12 90lbs
1x12 110lbs
2x6 135lbs

DB BICEPS CURLS
2x8 35lbs
1x8 45lbs
2x10 28lbs

CABLE SUPINATION CURLS
4X10

workout time: 1Hour 10minutes

overall: 6/10
-did everything right but wasn't anything special.
gotta change things.
-reps for good arm routine

[dunkalicious]

-rode a bike 1,5km to the gym
-20minutes on orbitrec
-rode bike back home.
-didn't do at regular cardio spot because weather was crappy and I was forced to go to gym.


workout time: 30minutes

Overall: 10/10
-did it on empty stomach and I felt great

[PRMachine]

If I was competing this year,this guys would probably be my biggest competition!

http://forum.bodybuilding.com/showth...hp?t=114953791

your thoughts?

You'd win brah.
Have been busy lately, sorry couldn't check in!

Strong bench pressing! 301 is heavy!
Squats are heavy as **** too man, good job!

[dunkalicious]

-I was tired as **** because of morning cardio

REVERSE PECK-DECK FLYES
5X12

DB SIDE RAISES
2X10 35lbs
2x12 28lbs

REVERSE MACHINE FLYES SUPERSETED WITH MACHINE SIDE RAISES
5X10

BB SHRUGS SUPERSETED WITH DB SHRUGS
1x20 120lbs 1x10 45lbs
1x12 220lbs 1x10 45lbs
2x12 245lbs 1x10 45lbs
1x10 220lbs (didn't do db shrugs)

-finished with couple sets of abs on decline bench superseted with leg raises

[dunkalicious]

-rode a bike to the cardio spot for 2,5km.
-jogged in low intensity for 40minutes.
-rode bike back home for 2,5km

-Weather was perfect. Around 15 degrees celsius and sunny.

-I have 3 problems:

1. my legs chafe and it hurts as **** after cardio.

2. my feet hurts during and after cardio, somewhere between than arch in foot-sole.

3. Tendon(string) below my calf(don't know the name in english) hurts like a bitch! I mean I can run with no problems and endurance is not problem but that pain is nendurable.


Can somebody help, I don't know what's causing it. Might be that I'm too heavy.

[ShayThor1989]

Strong ****ing bench bro!

[PRMachine]

-rode a bike to the cardio spot for 2,5km.
-jogged in low intensity for 40minutes.
-rode bike back home for 2,5km

-Weather was perfect. Around 15 degrees celsius and sunny.

-I have 3 problems:

1. my legs chafe and it hurts as **** after cardio.
Might be the pants brah? Some of my pants chafe my legs from walking
2. my feet hurts during and after cardio, somewhere between than arch in foot-sole.
Mine too, just from walking
3. Tendon(string) below my calf(don't know the name in english) hurts like a bitch! I mean I can run with no problems and endurance is not problem but that pain is nendurable.
Achilles tendon or something, and dunno what to say brah, my tibialis hurts like a bitch just when i walk

Can somebody help, I don't know what's causing it. Might be that I'm too heavy.

ehh

[dunkalicious]

Strong ****ing bench bro!

thanks brah

[7399martyn]

really strong bench. is your deadlift lower than your squat? thats unusual.

[dunkalicious]

really strong bench. is your deadlift lower than your squat? thats unusual.

my deadlift is 385 1RM and squat is ~365lbs

[PRMachine]

really strong bench. is your deadlift lower than your squat? thats unusual.

My squat is higher than my deadlift :P

[dunkalicious]

PECK-DECK FLYES SUPERSETED WITH PARTIAL DIPS
4X12 4X15

LYING CABLE FYLES
4X10

PREACHER MACHINE CURLS
4X15

CABLE CURLS
4X10

-tried to do abs but they are too ****ing boring.

workout time: 1 hour 30minutes ( I talked a lot)

overall workout: 7/10
-would be 10/10 if I finished workout under an hour.
-my chest felt like they're going to explode
-my friend is going to get me EPH by wednesday so I can speed up cut and proceed bulking.

[dunkalicious]

DEADLIFT
-double overhand,no straps or belt
-felt weak as **** and I couldn't do anything.
2x15 155lbs
1x10 200lbs
1x8 245lbs
1x5 295lbs
1x1 295lbs (felt pain in neck and decided to stop)
-no injury I'm just tired

YATES ROWS
-did them for the first time in my life so I practiced form
-felt pain in the wrist because I used double underhand grip. any tips?
1x15 100lbs
2x12 120lbs
3x12 135lbs
1x10 120lbs

STIFF LEG ROWS
-same as SLDL but I row the weight and don't go up to straighten legs
3x12 120lbs

SINGLE ARM MACHINE ROWS
4X10

SINGLE ARM PULLDOWNS SUPERESTED W/ REVERSE GRIP PULLDOWNS
4X10 4X10

-did some abs with weights

CARDIO
did 15minutes on orbitrec medium high intensity

workout time:1hour 40 minutes

overall:5/10
-I was tired as **** and couldn't do anything
-I'm going to sleep now lol

[PRMachine]

Strong deads! I love double over hand stuff, it's hard as ****.
Nice work out overall man.

[dunkalicious]

going to hit legs in half an hour

[dunkalicious]

SQUATS
-this ATG squatting is excellent. It hits my legs excellent, but it's much harder than parallel
-no belt used
1x25 90lbs
1x12 155lbs
2x10 200lbs
2x8 225lbs
1x5 245lbs
1x2 300lbs
1x2 300lbs parallel (because I didn't have spotter and I was weak)

LEG EXTENSIONS SSED WITH LEG CURLS
-ssed means superseted
-leg extension made my quads burn
5x10 5x10

STIFF LEG DB DEADLIFT
-it doesn't hit my hamstrings so I gave up after 3sets
1x15 45lbs
2x12 50lbs

BARBELL LUNGES
-they hit my hamstrings and glutes perfect 10/10
-didn't go heavy because my right leg is much weaker and can't handle with bigger weights and light weight works fine for me if I do it slowly and controled

1x12 90lbs
2x10 120lbs
1x12 90lbs

CALF RAISES ON SQUAT MACHINE
4XFailure(20+ for sure) 285lbs
-tried to hit outter part of calf

SEATED CALF RAISES
4x15 185lbs



Workout time: 1hour 45minutes

Overall 9/10
-very good workout
-I got EPH from friend and I will use it on morning cardio also with caffeine and I will see how it works for fat loss.

[ShayThor1989]

Damn your workouts are long. Strong ATG squats

[PRMachine]

Nice work out man, squats are strong!