Author Topic: Dreyth's New Journal  (Read 193085 times)

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Dreyth

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Re: Dreyth's New Journal
« Reply #1470 on: April 12, 2021, 10:07:18 am »
+2
Quote
Tuesday 04/10/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 5
60's x 4
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
90's x 4 (med incline) >> 2min rests.
60's x 12 (high incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rests.
30's x 10 (T-Style)
30's x 12 (W-Style)
30's x 10 (W-Style)

Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
60's x 4
60's x 3
45's x 10

DB Lateral Raises
30's x 12 >> 2min rest.
30's x 12

Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10

Chin ups
50 x 6 >> 2min rests.
50 x 3
50 x 3

Hanging Leg Raises with Tuck BW x 12
DB Split Squats 60's x 5

Seems hard to get to 90's x 8 on the incline bench but i gotta crack it soon.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1471 on: April 13, 2021, 02:27:39 pm »
+2
Quote
Monday 04/12/21

-= Workout Log =-

RDL
135 x 10
205 x 5
275 x 3
345 x 1
395 x 8 >> 3min rests.
395 x 4
395 x 1

DB Split Squats
60's x 10 >> 2min rests.
60's x 7
60's x 4

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 5
275 x 8

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 90sec rests.
10lb ankle weights + 20lb dumbell x 4
10lb ankle weights x 10
10lb ankle weights x 8

Med incline DB's 60's x 3, 90's x 3
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Dreyth

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Re: Dreyth's New Journal
« Reply #1472 on: April 25, 2021, 04:25:54 pm »
0
Been lazy to update. Workouts have been all over. It's ramadan and so sometimes im too tired to lift so i push it back a day or 2, but strength is still going up ever so slowly anyway. Haven't really lost weight though

latest top lifts are RDL 415x6 and db incline bench 90'sx8
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Dreyth

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Re: Dreyth's New Journal
« Reply #1473 on: May 20, 2021, 12:02:07 pm »
+1
Quote
Thurday 05/20/21

-= Workout Log =-

RDL
135 x 10
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 10 >> 2min rests.
60's x 4

Barbell Shrugs
395 x 10 >> 60sec rests.
395 x 6
275 x 8

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 8

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12

Need to start logging again. Cutting again, planning to eat 0-100 cal every other day. On eating days I alternate between upper and lower body.

I should track my weight as well
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Dreyth

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Re: Dreyth's New Journal
« Reply #1474 on: May 22, 2021, 11:05:46 am »
+1
Quote
Friday 05/21/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 6 (med incline) >> 3min rests.
90's x 3 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 12

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8

Chin ups
50 x 5 >> 2min rests.
50 x 4

Barbell Shrugs 275 x 10
DB Split Squats 60's x 3
Hanging Leg Raises BW x 10
« Last Edit: May 24, 2021, 09:01:03 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1475 on: May 24, 2021, 09:18:56 am »
0
Quote
Sunday 05/23/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
435 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 9 >> 2min rests.
60's x 5

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 8

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12
Chin ups BW x 5

Got a little bit weaker. Might have to drop to 395lbs on the deadlifts and shrugs.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1476 on: May 26, 2021, 09:26:30 am »
0
Quote
Tuesday 05/25/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 6 >> 2min rests.
60's x 4
45's x 8

DB Lateral Raises
30's x 12

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Inverted Rows
BW x 12 >> 2min rest.
BW x 8

DB Split Squats 60's x 4
Hanging Leg Raises +10lbs x 8
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Dreyth

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Re: Dreyth's New Journal
« Reply #1477 on: May 28, 2021, 11:13:08 am »
0
Quote
Thursday 05/27/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
430 x 1
405 x 8 >> 3min rests.

DB Split Squats
60's x 10 >> 2min rests.
60's x 2

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 10

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 8

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Tweaked my lower back a bit on the RDLs. Didn't do a 2nd set. I felt it rounding a bit.

I think I need to stretch my glutes and foam roll my T spine to help prevent this.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1478 on: June 01, 2021, 04:13:43 pm »
0
Quote
Saturday 05/29/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 1
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 10

Inverted Rows
BW x 12 >> 2min rest.
BW x 10

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Hanging Leg Raises +20lbs x 8
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Dreyth

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Re: Dreyth's New Journal
« Reply #1479 on: June 01, 2021, 04:15:34 pm »
0
Quote
Monday 05/31/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 5

DB Split Squats
60's x 10 >> 2min rests.
60's x 4
60's x 3

Barbell Shrugs
275 x 5
345 x 10 >> 60sec rests.
345 x 6
345 x 6
345 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Lower back still not feeling good. Had to cut the RDLs short.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1480 on: June 08, 2021, 01:53:40 pm »
0
Quote
Wednesday 06/02/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 3
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 8

DB Lateral Raises
30's x 10

Inverted Rows
BW x 12 >> 2min rest.
BW x 10

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Hanging Leg Raises +20lbs x 8
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Dreyth

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Re: Dreyth's New Journal
« Reply #1481 on: June 08, 2021, 01:59:26 pm »
+1
Quote
Friday 06/04/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Leaning Back)
5 x 12sec/leg >> No rests.

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 1
345 x 1
410 x 3

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 10


Starting the Knees Over Toes Guy program. The Zero program which is all bodyweight for now. Need to get some equipment so I can really load up the tib exercises, natural GHRs, and load the soleus
« Last Edit: June 08, 2021, 02:06:06 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1482 on: June 08, 2021, 02:05:08 pm »
0
Quote
Sunday 06/06/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 5
60's x 4
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 12
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Dreyth

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Re: Dreyth's New Journal
« Reply #1483 on: June 08, 2021, 02:09:53 pm »
0
Quote
Monday 06/07/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Back Flat on Wall)
Alternating leg lifts x 60sec

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 3
345 x 1
405 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8
10lb ankle weights x 10
BW x 10

Barbell Shrugs
275 x 8
275 x 8
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Rix

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Re: Dreyth's New Journal
« Reply #1484 on: October 15, 2021, 07:23:17 pm »
0
I just started the KOTG program. How are you liking it?