Thread: DW's Journal
View Single Post
Old 09-18-2011, 07:08 PM   #837
DieselWeasel
Elite Raw Powerlifter
Max Brawn
Points: 6,832, Level: 54 Points: 6,832, Level: 54 Points: 6,832, Level: 54
Activity: 4% Activity: 4% Activity: 4%
 
DieselWeasel's Avatar
 

Join Date: Mar 2010
Location: NYC
Posts: 1,670
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Whey Powder
Reputation: 74259
DieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beastDieselWeasel is a lifting beast
Default

Quote:
Originally Posted by Abaddon View Post
Thanks for the diet info DW.
No problem, bro. Glad I can help.

Quote:
Originally Posted by Carl1174 View Post
x2.. you make is sound so bloody easy

You are in fantastic shape buddy, very envious

Carl.
Thanks, man. It also helps having a fast metabolism.



09.13.11

Squat: 5 sets of 5 with 365

^ I wasn't using knee sleeves because I forgot them.

- This was very brutal and would've very likely been the same whether I used or didn't use the knee sleeves.

Standing Angled Calf Raise: 15,14,13,12 with 240

^ I couldn't do any other assistance exercises besides the calf raises because I was seriously fatigued after the squats.



09.14.11

Flat Dumbbell Bench Press: 1 set of 7 with 100s, then 1 set of 4 with 105s

(MAB Team Challenge #1)

^ This was the done 1st instead of 2nd because I wasn't doing barbell bench press today. I had nobody for the lift-off/spotter and I maxed out the bench the previous week anyway.

Chin-Up: 6,5,4 with BW+90

Seated French Press: 3 sets of 10 with shorter EZ-bar+50 (weight of both sides together)

Face Pull w/ Rope: 3 sets of 10 with 120

Twist-Yo-Wrist: both directions with 25, once each



09.16.11
Anello Deadlift Cycle
Week 2


Deadlift: 5 sets of 1 with 427 (no belt)

^ 60 seconds between sets

Shrug: 3 sets of 6 with 635

T-Bar Row: 3 sets of 6 with bar+250 (one end of the bar)

Zercher Good-Morning: 3 sets of 6 with cambered bar+190 (both sides together)

Dumbbell Hammer Curl: 3 sets of 6 with 45s

^ both arms simultaneous

Reverse Curl: 3 sets of 6 with shorter EZ-bar+45 (weight of both sides together)

^ supersets with last two exercises


09.17.11
Kettlebells


Hand-To-Hand Swing:
1st set: 5L, 4R (dropped the bell during the transition between hands)
2nd set: 8L, 8R (no drops)

Clean & Press (Long Cycle*):
1,2,3,4,5 with 70, each hand

- That was one ladder of 1-5 reps. I'll try to do two ladders like that, next time.

* long cycle = clean before every press






09.18.11
Grip


I did sledgehammer rotations, 4 sets of 2 per hand with my HG250 gripper, and then sledgehammer crimp grip levering. The sledge weighs 10lbs.
__________________
Journal: http://muscleandbrawn.com/forums/tra...s-journal.html
Videos: http://youtube.com/maxbm

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

Last edited by DieselWeasel; 09-18-2011 at 07:12 PM.
DieselWeasel is offline   Reply With Quote