Thread: DW's Journal
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Old 09-13-2011, 12:55 AM   #834
Elite Raw Powerlifter
Max Brawn
DieselWeasel's Avatar

Join Date: Mar 2010
Location: NYC
Posts: 1,662
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Whey Powder
Reputation: 74259
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Originally Posted by T-Bone
Love this log, so much variety, so much enthusiasm. Really good work DW!
Thanks, T-Bone.

Originally Posted by LtL View Post
Nice axle dead's buddy. Bell work looks fun.


Originally Posted by Mr.Silverback View Post
nice work DW, axle deads looked effortless and fun. Bro your ripped...seriously nice work on the KB work as well
Thanks, gorilla-dude. The axle deads were fun, but they weren't effortless. I could feel my grip loosening during the 489 and 500, so it was tougher than it looked.

Originally Posted by 5kgLifter View Post
Nice work DW! There are some very interesting exercises to be had with the KB for sure; getting up from a TGU with that weight overhead is intriguing the first time it's tried and the BUCP along with the BUTGU is frankly frightening at times, but fun

Have you tried the Waiter Press at all? I'm only at 8kg with that particular exercise, I may get to 12kg one day but there's a lot of balance involved and it's such a strict press both of which make it feel 10x heavier than it really is.
BUTGU? Are you insane? LOL

No, I never tried the waiter press, but it looks cool. Thanks for the suggestion.

Originally Posted by BendtheBar View Post
One of these DW you have to share your eating approach. I would love to see how the heck you stay so lean while beefing up.
You want it? You got it!

DW's diet:

- no MSG (monosodium glutamate) or aspartame (i.e. Nutrasweet)
- avoid BPA (Bisphenol A) which is found in some plastics and cans
- avoid soy (e.g. soy protein, hydrogenated soybean oil, soy milk, etc.)
- rarely soda or beer, with some occasional hard liquor when I'm out with friends
- almost all of my fluid intake comes from filtered* water
- plenty of dead animals, especially cow, along with chicken, turkey, and fish (mainly tuna)
- plenty of eggs (usually 4-5 per day) with the yolk
- less refined carbs compared to when I was younger
- almonds and pumpkin seeds as snacks
- daily supplements: ZMA, vitamin C/D/E, fish oil, beef amino tablets, and protein powder

* The best water filter is from Zero Water. It removes everything, unlike Brita which doesn't remove sodium fluoride.


Squat: 4 sets of 5 with 365

Partial Squat: 3 sets of 3 with 395

Steinborn Squat: 1 set of 1 with 260 (5.5lb PR)

Goblet Squat: 10,9,8 with 115

Standing Angled Calf Raise: 3 sets of 12 with 240

Twist-Yo-Wrist: 1 set in both directions with 20

^ I threw in the TYW because I brought it to show Tony (BodybyGamma), then decided to use it with him.


Bench Press: 255x1, 265x1, 275x1 (30lb PR), 280x0

^ The 280 was nearly finished, but I couldn't completely straighten my arms.

Low-Incline Dumbbell Bench Press: 10,8,3 with 85s

^ I failed the 9th rep of the 2nd set, then was totally out of gas for the 3rd set.

Seated EZ-Bar French Press: 3 sets of 10 with shorter EZ-bar + 40

Ultra-Wide Pull-Up: 20,20,10 with BW

^ This was less than the last time that I did it, which was 25,20,15. I think that was due to my pecs being sore from the first couple of things, and that extreme hand spacing taxes not just the back/biceps/forearms, but also the chest.


Card Tearing: 30 cards, one time

^ This was difficult and took 2-3 minutes, which was longer than I expected, but I finished the tear cleanly.

Anello Deadlift Cycle
Week 1

Deadlift: 480x1

Rack Pull: 405x5, 475x3, 525x2

^ below the knee

T-Bar Row: 4 sets of 5 with bar+250

Dumbbell Hammer Curl: 8,7,6 with 40s or 45s (can't remember which pair I used)

^ simultaneous, not alternating

EZ-Bar Reverse Curl: 8,7,6 with shorter EZ-bar + 40

^ These last two exercises were super-sets.


High Pull: 1 set of 10 w/ each hand with the 70

Get-Up: 4 sets of 1 w/ each hand with the 70


Plate Curl: 3 sets of 5 w/ each hand with 25

Plate Pinch Lift w/ Last Two Fingers & Thumb: 2 sets of 1 w/ each hand with two 10s

RPS - Open 165 Raw - 07.13.13
1365 Elite/Pro Total (475,300,590)

Last edited by DieselWeasel; 09-13-2011 at 01:02 AM.
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