D-NUTZ's Transformation Journal

**D-NUTZ** · 07-13-2011, 05:44 PM

7-13-11 Delts/Traps

45 Minutes Stepper in the AM

Seated Dumbbell Press
45x15
55x12
65x11
75x6 *DS* 60x7 *DS* 45x7
-Wasted a lot of energy kicking up the 75's.

Dumbbell Side Raises
25x12
30x12
35x12
40x8 *DS* 20x15

Dumbbell Rear Raises
20x15
20x15
30x12

Seated Dumbbell Rear Raises
20x15
20x15
25x15
35x10
-First set was done with both arms at the same time. Last three sets were done one arm at a time. Finally starting to feel my rear delts activate. Just need to keep blasting them.

Dumbbell Front Raises
30x12
40x10
40x10

Barbell Behind The Neck Press
45x15
75x15
95x10
105x7 *DS* 75x7 *DS* 55x10 *DS* 45x10
-These felt damn good. Going to keep these in my workout from now on.

Chest Machine Shrugs
1PPSx15
2PPSx15
3PPSx12
4PPSx10 *DS* 2PPSx12 *DS* 1PPSx15

Barbell Behind The Back Shrugs
135x12
225x12
275x12

Notes:
-Got a little bit of a pump today. More than I get 99% of the time when training delts. This workout was definitely a step in the right direction in being them up to par.
-Arms tomorrow.

**carmineb** · 07-14-2011, 04:31 PM

OMG you want rear delt activated? after youa re done with all the above, go tot he pulley machine and set the height of the pulley at around shoulder height! and pull across front of body to rear big arcs, keep doing it thru the burn, rear delt will be fried........and the seated rear delt laterals are awesome too

just keep hitting delts hard and try partials , when youc ant do full reps with laterals, partials til you can barely move the dumbells. thats been working for me alot.

**D-NUTZ** · 07-14-2011, 06:09 PM

Originally Posted by carmineb

OMG you want rear delt activated? after youa re done with all the above, go tot he pulley machine and set the height of the pulley at around shoulder height! and pull across front of body to rear big arcs, keep doing it thru the burn, rear delt will be fried........and the seated rear delt laterals are awesome too

just keep hitting delts hard and try partials , when youc ant do full reps with laterals, partials til you can barely move the dumbells. thats been working for me alot.

Ahh cool bro. Thanks! Definitely will have to try these out!

**D-NUTZ** · 07-14-2011, 06:09 PM

7-14-11 Arms

45 Minutes Stepper in the AM

Incline Dumbbell Curls
20x15
30x12
40x8
40x7 *DS* 20x10
-Both arms simultaneously.

Barbell Curls
45x15
75x12
95x10
105x8 *DS* 65x10 *DS* 45x12

One Arm Hammer Preacher Curls
25x12
30x8
30x8 *DS* 15x15

Cable Superman Curls
24x15
36x12
48x9 *DS* 36x6 *DS* 24x8 *DS* 12x15

Flat EZ Skullcrushers
20x20
70x15
80x12
90x9
100x7 *DS* 70x8

Seated Dumbbell Extensions
60x12
75x10
80x8 *DS* 50x15

Straight Bar Reverse Pressdowns
36x15
60x16
84x12
108x8 *DS* 72x8 *DS* 36x15

Straight Bar Pressdowns
72x15
96x12
120x8 *DS* 84x7 *DS* 60x15

Reverse Barbell Curls
45x12
65x10
75x9

Behind The Back Barbell Wrist Curls
95x15
115x12

Notes:
-Overall a pretty good workout today. Kept that awesome connection with my muscles I have had the past week even with a little heavier weight than I had planned to use.
-Quads/Abs tomorrow.

**D-NUTZ** · 07-15-2011, 08:17 PM

7-15-11 Quads/Abs

45 Minutes Stepper in the AM

Leg Press
2PPSx12
2PPSx12
3PPSx12
-Warmup

Barbell Back Squats
135x12
185x12
225x10
275x7
225x8
185x10
135x12

One Leg Leg Extensions
30x12
40x12
50x8 *DS* 30x10 *DS* 10x12

Leg Press
3PPSx35
2PPSx30
1PPSx50

Abs +Vacuums

Notes:
-Felt like absolute shit. Absolutely no pump or energy. Think it was time for a cheat/refeed. The past few days it has felt like all the food I eat would just sit in my stomach for hours and wasn't digesting like it should/normally does. So I went out for a "refeed" at the asian buffet and had my fair share of sushi and finished with some ice cream. Looking back, I haven't had one in forever, but I didn't think i would need one while I have been eating 170 grams of carbs per day.
-Hams/Calves tomorrow.

I will post up some of my ending pics here shortly.

**D-NUTZ** · 07-15-2011, 08:40 PM

Here are my after pics....my before pics are on the first page..

**carmineb** · 07-16-2011, 07:15 AM

wow amazing change, you have lost a ton fo weight and really hardened up alot! you can se it everywhere

**ParadiseCup** · 07-25-2011, 02:25 AM

just added D-NUTZ Final photos to 1st and 2nd post

**Little Wing** · 07-25-2011, 03:45 AM

good job

**bwrag** · 07-25-2011, 08:23 AM

huge improvement good job

**jagbender** · 07-25-2011, 09:38 AM

Good JOB Killa Quads man

**dointhemost** · 07-25-2011, 10:55 AM

Great Job

**newkid** · 07-25-2011, 12:46 PM

strong finish! your quads and back look massive

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