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Messages - Dreyth

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1
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 17, 2020, 10:21:45 am »
Gym's closed for 2 weeks due to the corona virus
not sure what other gyms are open

orderd a chin up bar for at home, also 20lb dumbells for my delt work. lateral raises adn bent over rear delt flyes.
explosive incline push ups are surprisingly difficult. they target my tris a lot more than my chest, but should be enough for now. maybe ill find another gym to go to once or twice with a friend during this time

2
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 15, 2020, 08:43:50 am »
Updates

Had 3 upper body workouts i didnt put in yet

Knees got worse, havent been doing my barbell rolling and foam rolling

Got married  :personal-record:

3
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 03, 2020, 08:26:37 am »
Quote
Monday - 03/03/20
Weight:

-= Workout Log =-

Decline Explosive Push Ups
5 >> 90sec rests.
15
15
12

Chin ups
5 >> 90sec rests.
15
6
6

AirBnB workout. Have a busy few days traveling, i doubt i’ll get to a gym. The push ups were surprisingly effective for my tris, only a little for my pecs. Couldnt do dragon flags under the bed - bed was too light.

4
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 02, 2020, 07:53:14 am »
I recommend high angle rows to sternum/rib cage.
Blows up my side and rear delts - getting that Dwight Howard/David Robinson look....

It's kind a like a safer upright row, or slow clean pull  :trollface:

gotta try these... thanks!

My knees have been feeling a lot better. Except i went on a ~8mile hike yesterday which set me back a lot again. The hike was nice though, worth it I think.

5
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 02, 2020, 07:52:15 am »
Quote
Saturday - 02/29/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
135 x 8 >> Surprised I hit 10 reps.
225 x 4
225 x 3
275 x 1
315 x 1
405 x 1
375 x 10
375 x 2
375 x 1

Barbell Strict Shrugs
315 x 16 >> 60sec rests.
315 x 6
315 x 7

24" DB Step Ups
60's x 6 >> 90sec rests.
60's x 5 >> Knees finally feel good enough for these.
60's x 4

Leg Press
450 x 5 >> 2min rests.
540 x 8 >> Raised the rest time yet again. They feel better this way.
540 x 8
540 x 8
540 x 8

Cable Ab Pulldowns
90 x 5 >> 2min rests, except last set was longer.
115 x 12
115 x 5
15 x 5
90 x 15

6
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 27, 2020, 03:10:33 pm »
Quote
Thursday - 02/27/20
Weight:

-= Workout Log =-

Standing DB Shoulder Press
20’s x 10
40’s x 5
60’s x 6
60’s x 5
60’s x 5
60’s x 4

45° Incline DB Bench
45's x 8 >> 2min rests.
45's x 5 >> Surprised to hit 8 reps again even though i started with shoulders.
60's x 5 >> Cheated a ton on the 7-8th reps though...
90's x 8
90’s x 2
60's x 12
60's x 8

Bent Over Rear Delt Flyes (T-Style)
20’s x 15 >>60sec rests.
20’s x 12 >> Incline bench was taken, so i did them bent over.
20’s x 10 >> I think I prefer them this way actually!

DB Rear Delt Flyes on Incline (W-Style)
20's x 15 (W-style) >> 60sec rests.
20's x 12 (W-style)
20's x 10 (W-style)

65° Incline Seated Lateral Raises
20's x 12
20’s x 10
20’s x 8
20’s x 8

Chin Ups
BW x 5 >> 90sec rests.
+20 x 12
+20 x 6
+20 x 6
BW x 5

T-Bar Rows
90 x 3 >> 2min rests
135 x 1
190 x 8
190 x 6
135 x 10
135 x 8

65° Incline Seated DB Curls (Bilateral)
20's x 15 >> 60sec rests.
20's x 12

Overhead Cable Tricep Extension
65 x 8
60 x 8

Really want to make my shoulders a lot bigger. My upper chest has come in nicely with the higher inclines. And my upper traps have responded well to barbell shrugs, especially since I barely ever used to hit them. Need more shoulders though.

7
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 26, 2020, 02:46:11 pm »
Quote
Tuesday - 02/25/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
225 x 5 >> That drop-off...
225 x 3
275 x 1
315 x 1
370 x 10
370 x 2
370 x 1

Barbell Strict Shrugs
315 x 15 >> 60sec rests.
315 x 7
315 x 7

18" DB Step Ups
60's x 8
60's x 7
60's x 6

Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 8

Leg Press
360 x 5 >> 90sec rests.
500 x 10 >> Raised the rest time and the weight on these.
500 x 10
500 x 8
500 x 8

Cable Ab Pulldowns
80 x 8 >> 2min rests.
90 x 5
115 x 10
115 x 7
115 x 6

Hanging Leg Raises
12 >> 2min rests.
8

There's nothing like squats. I try adding in step ups, good mornings, leg presses... but I feel that nothing hits my legs like good old ATG squats. My knees are still messed up though. Better than before, but definitely can't hit ATG. Even the step ups didn't feel good at all.

8
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 26, 2020, 02:41:26 pm »
Quote
Monday - 02/24/20
Weight:

-= Workout Log =-

45° Incline DB Bench
45's x 10 >> 2min rests.
45's x 8 >> Big improvement on this. Probably due to weight gain.
60's x 5
60's x 3
90's x 8
60's x 12
60's x 10
60's x 7

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 10 (T-style)
20's x 10 (T-style)
20's x 15 (W-style)
20's x 10 (W-style)
20's x 12 (W-style)

Standing Barbell Shoulder Press
45 x 8 >> 2min rests.
95 x 5  >> I'm so weak at these. Wrist started hurting after the 4th work set, so I didn't do a 5th.
105 x 8
105 x 5
105 x 5
105 x 5

Standing DB Shoulder Press
40's x 12 >> These feel MUCH more natural than doing it with a BB.

65° Incline Seated Lateral Raises
20's x 10

T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 1
190 x 8
190 x 6
190 x 5

Chin Ups
BW x 5 >> 2min rests.
+20 x 12 >> I've been stalling on these for too long. Decided to lower the weight.
+20 x 8
+20 x 5
BW x 6

65° Incline Seated DB Curls (Bilateral)
20's x 12 >> 60sec rests.
20's x 9
20's x 8

Overhead Cable Tricep Extension
45 x 5 >> 60sec rests.
65 x 12
65 x 8
55 x 10

Love how I can hit high volume without an issue when I'm gaining weight.

Haven't updated in a while - i had cut down to 184lbs ish. Was looking pretty skinny, but strength still there. Doing a mini-bulk of sorts for a month or so before I hard cut back down for a week or 2.

9
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 26, 2020, 02:32:24 pm »
Quote
Sunday - 02/23/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> UP to 10 reps!
225 x 3 >> Very sharp drop off after the first set. Wondering if I should rest 3min instead of just 2min.
275 x 1
315 x 1
365 x 10
365 x 3
365 x 2

Barbell Strict Shrugs
315 x 13 >> 60sec rests.
315 x 8
315 x 6

Leg Press
270 x 5 >> 60sec rests.
450 x 15
450 x 10
450 x 8
450 x 8
450 x 8

Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 6

Dragon Flags
8 >> 2min rests.
6
6

Hanging Leg Raises
12 >> 2min rests.
8 >> Haven't done these in forever. They are much easier than I remember.
5

10
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 26, 2020, 02:28:19 pm »
Quote
Friday - 02/21/20
Weight:

-= Workout Log =-

45° Incline DB Bench
45's x 12 >> 2min rest.
45's x 8
60's x 5
60's x 3
90's x 6
60's x 12
60's x 8
60's x 10

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.s
20's x 12 (T-style)
20's x 10 (T-style)
20's x 15 (W-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 10
20's x 8
20's x 8

Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 3 >> 2min rests.
135 x 1
190 x 8
135 x 12
135 x 8

Barbell Strict Shrugs
275 x 20 >> WHOA i feel this much more in my traps when doing them strict!

11
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 19, 2020, 04:57:40 pm »
Quote
Wednesday - 02/19/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 3
365 x 3

Barbell Shrugs
365 x 15 >> 60sec rests.
365 x 5
315 x 15
315 x 10

Good Mornings
135 x 5 >> 60sec rests.
185 x 15 >> My ROM on these is so limited it's hilarious (due to inflexibility, not knee issues).
185 x 10
185 x 10

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 8
115 x 5
   90 x 5 (drop set)

30° Machine Leg Press
450 x 15 >> 60sec rests.
540 x 12
540 x 12
540 x 12
540 x 12

Tried doing step ups... knees still not okay with it. But I needed to hit quads, theyve shrunk! To my surprise, I could leg press with limited ROM and it was fine. Finally have some decent quad work done. Even cooler - I think it helped my knees! My ROM increased by the 5th set. Maybe it was nice to lube up my knees with high rep leg presses.

12
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 19, 2020, 04:47:20 pm »
Quote
Tuesday - 02/18/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 5
135 x 5
185 x 4
175 x 5
175 x 4


45° DB Bench Press
70's x 10 >> 3min rest.
70's x 8

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
20's x 8

Seated Cable Rows
5 >> 2min rests.
? x 8 >> The plates didn't have numbers on them. Just picked something heavy and went for it.
? x 8
? x 8

Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+60 x 5
+60 x 4
+60 x 4
BW x 8

Overhead Cable Tricep Extensions
130 x 15 >> 60sec rest.
130 x 10

Seated Incline DB Curls
30's x 8 >> 60sec rest.
30's x 6

13
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 15, 2020, 02:20:31 pm »
Quote
Saturday - 02/15/20
Weight:

-= Workout Log =-

45° Incline DB Press
40's x 12 >> 2min rests.
40's x 8 >> Dropped to 90x5 no doubt due to not lifting for too long.
60's x 5
60's x 3
90's x 5
60's x 12
60's x 7
60's x 6

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8

RDL
135 x 8 >> 2min rests.
185 x 3 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 2
365 x 2

Barbell Shrugs
365 x 12 >> 60sec rests.
315 x 15
315 x 8

T-Bar Rows
45 x 5
90 x 3
135 x 1
190 x 5 PR
135 x 10
135 x 8

Cable Ab Pulldowns
90 x 5
115 x 8
115 x 5
115 x 3
   90 x 3

Chin Ups
BW x 5 >> 2min rests.
+30 x 3 >> Got weak on these.
+50 x 6 >> It's a combo of a long workout after a day of fasting, plus I didn't lift all week.
+50 x 3
+50 x 3

knees still feel a little off as far as step ups go. after tomorrow should be good though

14
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 14, 2020, 10:43:22 am »
had to do some traveling for a few days. bad diet, no lifting.
today (friday) doing a full day fast and planning to hit full body hard tomorrow

knees still not good enough to squat, but i can do a bunch of deads. maybe by tomorrow, lunges too? not sure yet

15
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 10, 2020, 09:10:16 am »
Quote
Sunday - 02/10/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Worked out at a different gym today and decided to barbell incline this time.
135 x 5 >> I'm pretty weak at these. I don't have the movement efficiency for them.
185 x 5
165 x 7
135 x 12


DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 12
15's x 10

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4
BW x 8

Barbell Shrugs
135 x 10
225 x 5
315 x 1
365 x 12
315 x 12

T-Bar Rows
45 x 5
135 x 1
180 x 5

RDL
135 x 8 >> 2min rests.
225 x 3
315 x 1
365 x 6
365 x 2
315 x 5

Dragon Flags
8 >> 60sec rests.
5
5

Towards the end of my workout I realized that my knees are solid enough to RDL. Dropped from 405x6 to 365x6 lol. Crazy.

Happy to get a pump in my legs again though. My friend said I looked fat, even though I weighed like 186. I noticed it too. I weighed less because I lost the pump in my legs, and I notice when that happens, my face looks more bloated somehow. Maybe having the pump in my legs stretches my skin and fat more? I have no clue.


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