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Reply With Quotenice deadlifts Dave.
davegmb's journal
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Thread: davegmb's journal
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01-24-2012, 02:07 PM #1561Creator of Chaos MODERATOR
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Use a pick grip
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01-24-2012, 06:11 PM #1562Greg
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01-26-2012, 02:31 PM #1563Senior Member ELITE MEMBER
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Bench
Warm ups
5 x bar
5 x 88lbs (40kg)
5 x 110lbs (50kg)
5 x 132lbs (60kg)
Working sets
5 x 166lbs (75kg)
3 x 188lbs (85kg)
1 x 210lbs (95kg) could maybe get one more but didn't go for it. Think I need to rack the bar out from higher too hopefully will be easier on the shoulder!
Incline db bench
10 x 50lbs (22.5kg) each side
10 x 55lbs (25kg) each side
10 x 55lbs
8 x 55lbs
Dips
10 x BW + 33lbs (15kg)
10 x BW + 33lbs
8 x BW + 33lbs
12 x BW
Cable flyes
12 x 55lbs (25kg) each side
12 x 55lbs
12 x 44lbs
12 x 44lbs
Tricep rope extensions light weight
X 20
X 20
X 20
X 20
X 20All I ask is the chance to prove that money can't make me happy.
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01-26-2012, 03:16 PM #1564Senior Member ELITE MEMBER
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325 x 4 Nice deads!
Jagbender's battle of the bulge
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01-26-2012, 03:18 PM #1565Non-Elite Member
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Benching is looking good too!
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01-26-2012, 08:18 PM #1566Go Phillies!
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This is the first I have visited your journal after a long lay off...... HOLY CRAP Dave..... huge improvement in deadlifts! Awesome progress!
Originally Posted by davegmb
The blues had a baby, and they named it Rock and Roll
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01-29-2012, 10:12 AM #1567Senior Member ELITE MEMBER
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Thanks JD, yep I'm pretty pleased with where I'm going
All I ask is the chance to prove that money can't make me happy.
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01-29-2012, 10:19 AM #1568Senior Member ELITE MEMBER
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Back squats
Warm ups
5 x bar
5 x 88lbs
5 x 110lbs
5 x 132lbs
Working sets
5 x 166lbs (75kg)
3 x 188lbs (85kg)
3 x 199lbs (90kg) felt strong
Incline leg press
15 x 330lbs (150kg)
15 x 330lbs
15 x 330lbs
15 x 330lbs
15 x 330lbs
Seated leg curls
15 x 110lbs (50kg)
15 x 110lbs
15 x 110lbs
15 x 110lbs
15 x 110lbs
Leg extensions
12 x 110lbs (50kg)
12 x 110lbs
12 x 121lbs (55kg)
12 x 132lbs (60kg)
Seated calf raises
88lbs (40kg) x 15, 15, 15, 10, 10, 10
Wasn't too keen on the leg curls and extensions find them boring, but like to mix it up!All I ask is the chance to prove that money can't make me happy.
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01-29-2012, 04:27 PM #1569Non-Elite Member
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Superset them! Originally Posted by davegmb
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01-30-2012, 12:17 AM #1570Moderator MODERATOR
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Originally Posted by davegmb
DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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01-30-2012, 01:30 PM #1571Registered User
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How were the legs feeling after all that?
Ready for your deload week?"No fear. No distractions. The ability to let that which does not matter truly slide." ~Fight Club
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01-31-2012, 08:56 AM #1572Senior Member ELITE MEMBER
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Legs are sore today but okay on the day!
All I ask is the chance to prove that money can't make me happy.
http://www.ironmagazineforums.com/on...journal-4.html
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01-31-2012, 09:03 AM #1573Senior Member ELITE MEMBER
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Week four of 5/3/1 and I'm using Deload as an excuse to do a high rep week!
Military press
10 x bar
12 x 66lbs (30kg)
12 x 66lbs
12 x 66lbs
Shoulder press machine
12 x 66lbs
12 x 66lbs
12 x 66lbs
12 x 66lbs
Face pulls
20 x 33lbs
20 x 33lbs
20 x 33lbs
20 x 33lbs
Bb curls
10 x 66lbs
10 x 66lbs
10 x 66lbs
10 x 66lbs
Preacher machine curls
X 10
X 10
X 15
X 15
Ab crunches
3 sets of 20All I ask is the chance to prove that money can't make me happy.
http://www.ironmagazineforums.com/on...journal-4.html
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01-31-2012, 02:29 PM #1574Registered User
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Today's lucky number is: 66
Brought to you by the volume master DaveGMB
Your not supposed to destroy yourself with volume on deload. Even though it's hard not to I know."No fear. No distractions. The ability to let that which does not matter truly slide." ~Fight Club
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01-31-2012, 06:11 PM #1575Go Phillies!
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Isn't that like an evil number or something?
I guess that is 666 
The blues had a baby, and they named it Rock and Roll
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01-31-2012, 07:58 PM #1576Senior Member ELITE MEMBER
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Ha yeah I did think it looked odd that number popping up so often!
I can't help the volume, plenty of time to deload when I'm dead!All I ask is the chance to prove that money can't make me happy.
http://www.ironmagazineforums.com/on...journal-4.html
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02-01-2012, 09:26 AM #1577Senior Member ELITE MEMBER
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deloads are so tough, it's so tempting to just up the weight
Deads
10 x bar
10 x 154lbs (70kg)
10 x 177lbs (80kg)
10 x 199lbs (90kg)
Db rows
10 x 66lbs (30kg)
10 x 66lbs
10 x 66lbs
10 x 66lbs
Lat pulldowns
15 x 88lbs (40kg)
15 x 88lbs
15 x 88lbs
15 x 88lbs
Wide grip seated rows
10 x 88lbs
10 x 88lbs
10 x 88lbs
Bb shrugs
10 x 132lbs (60kg)
10 x 132lbs
10 x 132lbsAll I ask is the chance to prove that money can't make me happy.
http://www.ironmagazineforums.com/on...journal-4.html
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02-01-2012, 12:00 PM #1578Registered User
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See you can do 10 rep deads.
But I agree on how it sucks and takes willpower to keep from just throwing some more weight on. But deload does work even though I hate it.
So do you have a plan on how many round of 5/3/1 your going to do?"No fear. No distractions. The ability to let that which does not matter truly slide." ~Fight Club
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02-01-2012, 12:03 PM #1579Senior Member ELITE MEMBER
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Going to stick with it for a few months at least O
All I ask is the chance to prove that money can't make me happy.
http://www.ironmagazineforums.com/on...journal-4.html
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02-01-2012, 02:11 PM #1580Senior Member ELITE MEMBER
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Looking good Dave enjoy the deload LOL
Jagbender's battle of the bulge
The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living
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02-01-2012, 04:58 PM #1581Non-Elite Member
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SL 5x5 needs a deload.
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02-02-2012, 02:55 PM #1582Creator of Chaos MODERATOR
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Deloads have their purpose. We all know and hate it, but it's necessary.
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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02-02-2012, 07:48 PM #1583Go Phillies!
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They said 'load', hehehehehehehehehehehehe.
The blues had a baby, and they named it Rock and Roll
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02-02-2012, 07:56 PM #1584Registered User
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02-03-2012, 10:08 AM #1585SHRUG LIKE YOU MEAN IT MODERATOR
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I still prefer taking a week off to deloading. The temptation to lift heavy is always there when i'm in the gym. Better to get out of there altogether, haha.
http://www.getlifting.info
This may hurt a little... - Training Journal 2012
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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02-03-2012, 01:59 PM #1586Registered User
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I've started to use it for cardio since I never have enough time to fit it in on lifting days.
"No fear. No distractions. The ability to let that which does not matter truly slide." ~Fight Club
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02-03-2012, 07:09 PM #1587Creator of Chaos MODERATOR
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Gaz, I feel really guilty when I take full weeks off. How do you get past that?
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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02-14-2012, 02:29 PM #1588Registered User
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Damn talk about a long deload week.
"No fear. No distractions. The ability to let that which does not matter truly slide." ~Fight Club
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02-14-2012, 04:56 PM #1589Senior Member ELITE MEMBER
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Haha hello O, ive not felt too good been full of cold so had time off the gym:
Military press
10 x bar warm up
5 x 83lbs (37.5kg)
5 x 88lbs (40kg)
8 x 94lbs (42.5kg)
Db press
10 x 39lbs (17.5kg)
10 x 39lbs
10 x 39lbs
8 x 39lbs
Face pull/lateral raises
12 x 55lbs/ 12 x light weight
12 x 55lbs/ 12 x light weight
12 x 55lbs/ 10 x light weight
12 x 55lbs/ 10 x light weight
Bb curls
8 x 88lbs (40kg)
8 x 88lbs
6 x 88lbs
8 x 77lbs (35kg)
Preacher curls light weight
X 15
X 12
X 12
X 12
30 mins on treadmillAll I ask is the chance to prove that money can't make me happy.
http://www.ironmagazineforums.com/on...journal-4.html
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02-14-2012, 05:10 PM #1590Registered User
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Had to check up on ya, welcome back.
Seems like everybody has been sick lately."No fear. No distractions. The ability to let that which does not matter truly slide." ~Fight Club
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