I Am My Maker

[D-NUTZ]

8-17-14 Legs

Seated Leg Curls (hard contraction for a second)
140x8
160x8
180x8+25 partials

Leg Press (started a 1PPS and added a plate each set. Partner rest up until about 7 PPS)
8PPSx8
9PPX8
10PPSx8
11PPSx6

Barbell Back Squat
135x10
225x10
315x10
365x8
-These were tough! Not used to doing more than 5-6 reps lol.

Single Leg Horizontal Leg Press
120x12
144x12
168x12

Adductor Machine
3 sets of 15

BB SLDL (Partner rest, about 20 seconds)
95x10 for 4 sets

Horizontal Leg Press Calves/Standing BW Calves
3 rounds

[The Solution]

High rep squats = Cardio. Good looking session there similar to my training block right now with the pre-exhaust. bet your legs were pumped.

[D-NUTZ]

8-18-14 Chest/Shoulders/Tris

Flat BB Press
235x4
255x3
275x3
295x2
225x8 for 2 sets
130x20

Incline DB Press
90x8
95x8
95x6

Dips
BWx10 for 3 sets

Seated Cable Fly
2 sets of 10 with 10KG

Cable Face Pull (2-3 second squeeze)/DB Side Raises
80x12/20x8
90x12/25x8
100x12/25x8

Seated DB Front Raises
20x10 for 3 sets

Rear Delt Swing Destroyer Set
50x60
25x30
15x15 full ROM

Wavy Bar Pressdowns
3 sets of high reps

[The Solution]

Destroyers, have not seen anyone bust those out in a while. Brutal work.

[Granite-Dawg]

Destroyers, have not seen anyone bust those out in a while. Brutal work.

Was just watching a video of John Meadows doing these yesterday. I will add them in on shoulders next time I train them. Great work D!!

[D-NUTZ]

Destroyers, have not seen anyone bust those out in a while. Brutal work.

Was just watching a video of John Meadows doing these yesterday. I will add them in on shoulders next time I train them. Great work D!!

Thank gents. I love throwing them in a couple times a month to shock these rear delts to grow.

[D-NUTZ]

Haven't tossed up pictures in a while. Here are some from this past weekend. Hanging out at 216 here....not focusing on gaining or losing...just maintaining as I have been the past 3 or 4 weeks.

IMG_0252.JPGIMG_0253.JPGIMG_0254.JPGIMG_0255.JPG

[lastson]

Quads and back are just sick... still looking pretty good at 216

[Hoss06]

Lats look to have come up a tad...hammy hang is just as nasty as always

[The Solution]

Rear lat spread looks most improved IMO

[D-NUTZ]

Quads and back are just sick... still looking pretty good at 216

Lats look to have come up a tad...hammy hang is just as nasty as always

Rear lat spread looks most improved IMO

Thanks guys, I agree on the back. Contribute that to all the heavy deads and racks I've been doing.

Now I just need my arms to grow

[D-NUTZ]

Took the last two days off. Tuesday is one of my normal days off and yesterday the girlfriend and I went to Cedar Point for the day. Ate my first and last meal normally, but in-between at the park I didn't worry about keeping track of what I ate and it was a nice mental break not worrying about trying to get meals in.

8-21-14 Back/Bis

Trap Bar Rows
155x8
175x8
195x8
195x8
135x15

VBar Seated Cable Row (2 second contractions)
120x8
132x8
144x8
156x8

Kayak Rows
3 sets of 16 (8 to each side, alternating each rep)

Wide Partial Pulldowns with Partner Forced Negatives
144x8+10 sec stretch
168x8+10 sec stretch

Deadlifts
405x3
455x3
500x1
545x1
405x12

Chest Supported Row (Elbows up)/Machine Shrugs (3 second squeezes)
45x12/2PPSx8
90x10/2PPSx8

Machine Preacher Curl (Super short rest)
3 sets of 15.

Horizontal Leg Press Calves/Standing BW Calves
3 rounds of lots of reps

[The Solution]

Why you gotta move into school this weekend??? Especially when I am in town
School = Over rated

[D-NUTZ]

Why you gotta move into school this weekend??? Especially when I am in town
School = Over rated

Lol. School is for squares.















<<< square

[D-NUTZ]

8-22-14 Arms/Shoulders

"W" Bar Pressdowns (2-3 sec squeezes)/Alt DB Hammer Curls
140x10/40x8
160x8/45x8
160x8 *DS* 120x8 *DS* 80x8 *DS* 40x15/50x8+6 partials *DS* 30x15 sec static hold

Flat EZ Skulls/EZ Curls
70x8/30x12
90x8/40x12
110x6/50x12
70x15+5 forced/60x12 *DS* 50x8 *DS* 40x8 *DS* 30x8 *DS* 20x12

Double Cable Overhand Pressdown/Single Arm Cable Curl (Away from the station)
60x15/30x12
60x15/40x10

Seated Grenade Extension/Seated Machine Curl
100x12/50x12
100x12/70x10+10 sec static hold

Seated DB Side Raises/Seated DB Rear Raises
15x10/10 for 3 rounds

Seated Calves/Horizontal Leg Press Calves/Squat Calves/Standing BW Calves
2 rounds of 20/20/lots/10