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Dirts unsponsered log

Meetketchup said:
Where are you in terms of goals at this point?
Click to expand...
Ideally I would like to get to around 215-220 range with same or just a little less bf than I'm at right now. I'm at a point where I can maintain having abs, and not worry as much if we go out to eat, what I'm going to order.
 
20 minute treadmill
Plate loaded Ab machine
75x20,20
Matrix back extensions
190x15,15
Cable Oblique
110x12,12
Leg raises
2x15
 
Weighed 197.6 this morning, which was surprising, I didn't eat the cleanest during my 2 week outage, followed by a vacation.
Did quads this morning and I always feel like I don't do/go hard enough on legs, no matter how much volume or weight, same for this morning, I wanted to do more, but was out of time. When I went to stand up out of my little work car after my hour and fifteen minute commute, I thought I was going to have to ask for help, lol. Must have been something this morning, that hit them right.

Abductor
205x12,10
Leg extensions
100x20 160x10,9,7 120x13
Hamstring curls
130x12,12,9
Leg press
420x15 510x15,12,11
Leg press calf
510x17,16,16
Smith squat
110x10 180x10,10,9
3 sets walking lunges
 
Push
Incline db press
80x15 100x12,12,7 50x6
Matrix Incline
115x12,12,12
Db Lateral raises
20x20 45x15,12,9
Peck deck fst7
145x12x7 only got on last round
Matrix converging chest press
175x9,7
Incline skull crushers
65x15,12
Tri push down ez bar attachment
180x12,11 drop 100x9
 
I messes up my pull day yesterday, I didn't get home until 1am Sunday morning, from hunting, then tried to go workout on 3 hours of sleep, I got part way through and knew I was just spinning my wheels, so I went back this morning and did some more pull.

Db curls
25x20 65x12,12,11
Seated bent over rear fly
50x12,11,9
Chest supported row
210x12,12,10
Matrix lat pulldown
160x12,12,12
Drag curls
85x13,10
Cable pullover
160x15,15
Standing Cable curl v handle
60x fail x2
 
dirt85 said:
I messes up my pull day yesterday, I didn't get home until 1am Sunday morning, from hunting, then tried to go workout on 3 hours of sleep, I got part way through and knew I was just spinning my wheels, so I went back this morning and did some more pull.
Click to expand...
What were you hunting for? Any luck?
 
dirt85 said:
Coyotes, no I seen a few, but couldn't get them called into range, for the 223, may have to upgrade it to something with a little more reach.
Click to expand...
Never done that before I bet that’s fun. Do you hunt anything else?
 
Bamm-bamm said:
Never done that before I bet that’s fun. Do you hunt anything else?
Click to expand...
Mostly coyotes, some deer. Deer hunting spots are a little harder to come by, not many people mind giving permission for coyote hunting, especially farmers. I just got a thermal scope a few weeks ago, and Saturday was first time using it, it was definitely fun. I have always, only day time hunted before that.
 
Push, felt really good this morning for a change, got a little extra sleep.

Incline db press
80x15 100x12,12,11, almost got 12 on the last set, might have got a new hemroid trying so hard, lol
Matrix Incline machine
115x12 125x9,6
Db Lateral raises
45x12,12,12 20x10x2(3 sec hold at top)
Peck deck
250x12,12,9
Converging chest press
175x12,12 go up
Bw dip 15,15,9
Machine Lateral raises
120x15 160x13,11
Seated tri push down
180x15 200x12,12
 
Pull
Peck deck rear fly
160x15 190x15 205x12 start here
Cable pullover
100x15 180x13,12
Single arm Cable pulldown
100x10,10 go up
Chest supported row
280x8,7,5
Matrix lat pulldown
160 per side x 12 170x12,12 go up
Db row
100x12,12 do more reps
Db shrugs
75x20 85x20
Db curls
65x12,11
Standing dual Cable curls
40 each side x12, 12
 
Quad

Abductors
215x13,12
Leg extensions
160x15 175x11,9 drop 100x6
Lying hamstring curls
120x15,12
Leg press
510x15 600x12,12,10
Leg press calf
510x12,12,9
Db lunges
70s x11, 9
Smith squat
205x10,7
 
Push, was weaker than expected
Incline db press
50x10 100x12,10 80x13,9
Matrix Incline machine
115x10,10
Machine Lateral raises
130x14,14
Peck deck
250x15,12
Converging chest press
175x11,9
Upright bb row
105x11,10
Tri pushdown rope
150x12,11
Bw dip
19,14
 
Pull. Went real good this morning, several movements, i need to go up on, some from last week, i didn't look at my notebook good enough, I guess.

Peck deck rear fly
190x13x3 go up
Cable pullover
180x12x3 go up
single arm pulldown
100x10x2 go up
chest supported row
200x12,12,9 up 20lbs
Matrix lat pulldown
160x12x2 go up
bent over rear fly
50 x12,10
drag curls
85x15,13,12
Seated Incline curl
27.5x13x2 go up
db shrugs
80x20x2
Hammer curls
50x10x2
 
Hamstring

Adductor
140x12,11
Lying hamstring curls
130x12,10,7 drop 90x7 90x5
Leg extensions
160x12,12
High leg press
510x15 600x15,15,12
Leg press calf
510x16,16,13
Db rdls
80s x10,10
 
Push. Finally got 12x3 on Incline db

Incline db press
50x15 100x12x3 100x6
Matrix Incline
115x12 135x11,8
Db Lateral raises
45x12,12,12 50x20x2 partials
Converging chest press
175x15 190x11
Peck deck
250x12,11
Bw dip
10,9
Bb upright row
95x13,12
Seated tri machine
200x18,16,10
 
Pull

Peck deck rear fly
205x12,12,12
Cable pullover
190x11,11
Single arm Cable pulldown
110x9,8,5
Chest supported row
220x8,8,5 drop 90x13
Matrix lat pulldown
180x10,6,5
Seated bent over rear fly
50x11,8
Db curls
65x12,9 45x11
Seated Incline curl
30x9,8
 
Get Shredded!
Quad

Abductor
215x12,12
Leg extensions
175x12,10,9 drop 100x7 2sec hold at top
Lying hamstring curls
120x12,12
Leg press
510x10 600x12,12 650x5
Leg press calf
510x14,14,12
Smith squat
115x10 205x10,10
Standing calf raise (perfect squat machine)
220x15,14
2 sets of walking lunges
 
Supposed to be push day, i absolutely just did horrible this morning. I don’t if I didn't sleep good, couldn't get my head in the right spot or what, but it was pathetic. Not even going to put what little I did, but I will make sure next time I knock it out.
 
dirt85 said:
Supposed to be push day, i absolutely just did horrible this morning. I don’t if I didn't sleep good, couldn't get my head in the right spot or what, but it was pathetic. Not even going to put what little I did, but I will make sure next time I knock it out.
Click to expand...
Happens to the best of us man. Chalk it up to an off day, but you got the work in. Usually, the following workout is banging after a day like today.
 
Meetketchup said:
Happens to the best of us man. Chalk it up to an off day, but you got the work in. Usually, the following workout is banging after a day like today.
Click to expand...
I really hope so, i kinda knocks the wind out of your sail, when you have a day like that. I'm off Friday, so I should get some extra sleep, and have more to time to get up and around and go in strong for pull day.
 
Pull

Peelck Deck rear fly
235x15 250x12,11
Cable pullover
190x12,12
Single arm Cable pulldown
110x10,8,7 up5lbs
Chest supported row
230x10,10,8
Matrix lat pulldown
180x12,12,12
Seated bent over rear fly
50s x12,12 go up
Db curls
65x12,12 drop 45x11
Seated Incline curl
30x12,12 go up
 
Re-did push, today, it went a lot better

Db Incline
100x13,13,7
Matrix Incline machine
135x10,8
Db Lateral raises
40x14,12,8 drop 25x failure
Matrix converging chest press
190x13,10
Peck deck
225x12x5
Machine Lateral raises
120x15,13
Incline skull crushers
85x15,12
Tricep pushdown v handle
170x17,14,9
 
I'm a little behind on posting, been super busy all weekend, and didn't hardly get on my phone.
Did legs Sunday, even though my back was bothering me. Still had a good session, just did cardio yesterday, and did a shit ton more yard work.

Push
Incline db press
100x12,12,12, 75x11,11
Matrix Incline machine
135x11,11
Db Lateral raises
40x12,12 50x 17 partials
Peck deck
250x15x3
Converging chest press
190x12,9
Machine Lateral raises
120x12,12
Incline skull crushers
85x12,12
Overhead tri extension rope
120x15,12
 
Pull , got cut short due to work calling, that's the bad part about my job, I'm on call 24/7

Peck deck rear fly
220x12,12
Cable pullover
190x12,12
Single arm Cable pulldown
110x11,9
Chest supported row
220x10,10
 
Hamstring

Adductor
145x12,12
Lying hamstring curls
130x11,10 100x12,12,10
Leg extensions
175x12,12
High leg press
420x15 510x15 600x12,12,9
Seat calf raise
200x11,10,10
Rdls
75x12,12
50 hypertension
 
Push, doing a Crossfit workout out later, to make my wife happy, it's an Easter workout. Carry 95lb bb, for 800 meters, 200 jump rope, then something else can't remember.


Incline db press
50x15 100x13,13,11,6
Matrix Incline
135x12,9 90x11
Db Lateral raises
40x13,13,10
Peck deck fst7
175x15x7 FUCK ME!!!
converging chest press
190x11,9
Tri pushdown v handle
190x11 170x12,12
Db upright row
45's x11,10
Bw dip 11,9
 

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