DFT - Deloading

[Traps]

3/14/2004 Back/Triceps

Back: 10 sets
Bentover Barbell Row
135 x 16
145 x 13
155 x 12
165 x 11
175 x 10

Dumbell Row
65 x 15
85 x 10
85 x 10
65 x 14
65 x 10

Triceps: 8 sets
Lying Barbell Tricep Extensions
85 x 15
95 x 12
105 x 9
95 x 9
85 x 7

Pushdowns
110 x 12
120 x 9
120 x 8

Overall energy/motivation level (Scale 1 to 10): 6

[Traps]

3/15/2004 Shoulders

Went to bed last night weighing 190lbs, this morning weighed in at 186lbs. Arms measuring 18" cold flexed. My back, shoulders, and forearms still dont feel too good. I'll continue with the lighter weight and stricter form.

Front Delts: 8 Sets
Dumbell Press
45 x 17
55 x 13
55 x 10
55 x 10
55 x 7

Barbell Front Raises
45 x 10
45 x 7
45 x 7

Side Delts: 5 Sets
Side Laterals
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Rear Delts: 3 Sets
Bent Over Laterals
25 x 20
25 x 20
25 x 20

Overall energy/motivation level (Scale 1 to 10): 6

[Traps]

3/16/2004 Traps/Forearms

Went to bed last night weighing 191lbs, this morning weighed in at 189lbs. Arms still measure 18" cold flexed.

Traps: 8 sets
Barbell Shrugs Front
320 x 40, Cranked these out as hard as I could. Didnt worry too much about form.
320 x 12
320 x 12
320 x 12
320 x 10

Dumbell Shrugs Side
65 x 15
65 x 15
65 x 15

Forearms: 6 sets
Wrist Curls, Superset Reverse Wrist Curls
95 x 16, 45 x 16
95 x 16, 45 x 16
95 x 13, 45 x 14
95 x 10, 45 x 11
95 x 9, 45 x 11
95 x 6, 45 x 9

Overall energy/motivation level (Scale 1 to 10): 6

[Traps]

3/17/2004 Off Day

Weighed 192 before I went to bed last night. This morning weighed 189, arms measured 18 1/8".

[Traps]

3/17/2004 Chest/Bi's

Went to bed last night weighing 194, weighed 192 in the morning. I'm consistently hitting at least 190 lbs. My arms measure 18 1/8" in the morning, however after the day's run its course, my arms drop back to 18" in the evening. I figure after my bicep routine this evening, my arms should hit 18 1/4". My upper back is still hurting like crazy. Its the worst when I first wake up. In the evening it feels pretty good.

Chest: 13 sets
Flat Barbell Bench
185 x 15
225 x 17
245 x 10
255 x 7
225 x 9
225 x 8

Incline Dumbell Bench
65 x 19
85 x 12
85 x 8
85 x 8
65 x 12

Flat Dumbel Fly
45 x 17
45 x 12
45 x 10

Biceps: 10 Sets
Barbell Curls
135 x 14
145 x 9
135 x 9
115 x 8
95 x 10

Barbell Preacher Curls
75 x 12
75 x 10
75 x 9
75 x 6
75 x 6

Overall energy/motivation level (Scale 1 to 10): 7

[Traps]

3/19/2004 Back/Triceps

Argh, I ate like crap yesterday, and passed out for 3 hours after I got home from work. I didnt finish working out until like 1:00am. Went to bed weighing 194lbs, and in the morning weighed 193. I only got about 4 hours sleep, this day is gonna suck.

My arms measured 18 1/4", I dunno, I'm all confused this morning, I dont remember how many notches are in an inch on my tape measure. Anyway I measured 2 notches past 18".

[KrossInc]

So you're saying you gained 14lbs, and half an inch on your arm in 4-5 days ....

[Traps]

Originally Posted by KrossInc

So you're saying you gained 14lbs, and half an inch on your arm in 4-5 days ....

If your looking at the 194 lbs before I go to bed, you have to take into account for the food that I ate. I go by how much I weigh in the morning after a piss or 2 during the night. So far I havent dropped below 190 on an empty stomach, actually about 192 on an empty stomach, but for the moment I'm sticking with a current weight of 190. So I'd say I have gained about 8 pounds, and I'm not sure about half inch, I gotta check my tape measure tonight. For sure at least 1/4"

[Traps]

3/19/2004 Back/Triceps

Back: 10 sets
Bentover Barbell Row
135 x 20
155 x 15
165 x 15
175 x 12
185 x 12

Dumbell Row
65 x 15
85 x 12
85 x 10
85 x 12
85 x 10

Triceps: 10 sets
Lying Barbell Tricep Extensions
95 x 16
105 x 13
115 x 8
105 x 10
95 x 9

Pushdowns
110 x 18
130 x 10
140 x 8
130 x 9
130 x 7


Overall energy/motivation level (Scale 1 to 10): 7

[Traps]

3/21/2004 Shoulders

Went to bed last night weighing 195lbs, this morning weighed in at 193lbs. Arms measuring 18" cold flexed. My back, shoulders, and forearms still dont feel too good. I'll continue with the lighter weight and stricter form. Although I havent increased the weight for side and rear delts, the weight is becoming easier to crank up, and my form is becoming more strict. I cut the number of sets for front delts from 8 to 5. They get hit pretty good on chest day, and I dont wanna mess up the joints again.

Front Delts: 5 Sets
Dumbell Press
55 x 15
55 x 15
55 x 14
55 x 11
55 x 10

Side Delts: 5 Sets
Side Laterals
25 x 15
25 x 15
25 x 15
25 x 15
25 x 15

Rear Delts: 3 Sets
Bent Over Laterals
25 x 20
25 x 20
25 x 20

Overall energy/motivation level (Scale 1 to 10): 7

[Monica]

Good job I like your energy/motivation scale. That's a cool idea.

[CraigMayhem]

Has anyone asked why you don't train legs?

[Traps]

Originally Posted by CraigMayhem

Has anyone asked why you don't train legs?

I am lazy

With my current workout my legs are growing pretty good. They have increased in size alot. I'll focus on legs when I am content with my upper body.

BTW my best squats are 385 for 10

[Traps]

3/21/2004 Traps/Forearms

Due to the pain in my forearms I decided to not do wrist curls, and just do a few sets of shrugs supersetted with reverse wrist curls.

Traps: 5 sets
Barbell Shrugs Front, Superset reverse wrist curls
225 x 19, 45 x 18
225 x 19, 45 x 15
225 x 18, 45 x 13
225 x 13, 45 x 8
225 x 9, 45 x 5

Overall energy/motivation level (Scale 1 to 10): 5

[Traps]

3/23/2004 Chest/Bi's

Went to bed last night weighing 197, weighed 194 in the morning. I'm consistently hitting at least 192 lbs. My bi's still measure 18". Although this morning they hit 18 1/4".

Chest: 10 sets
Flat Barbell Bench
235 x 10
255 x 10
265 x 7
225 x 11
225 x 10

Incline Dumbell Bench
65 x 20
85 x 13
85 x 10
85 x 10
65 x 6

Biceps: 10 Sets
Barbell Curls
95 x 15
115 x 11
135 x 8
95 x 10

Barbell Preacher Curls
75 x 15
85 x 10
85 x 8

Dumbell Alternating Curls
25 x 15
35 x 10
35 x 6

Overall energy/motivation level (Scale 1 to 10): 7

[Traps]

3/24/2004 Back/Triceps

Went to bed last night at 197, weighed 194 in the morning. Man I hate doing back. Bentover rows, and dumbell rows take so much out of my lazy arse. If my shoulders were better I'd be doing pullups, or lat pull downs.

Back: 8 sets
Bentover Barbell Row
135 x 22
165 x 15
175 x 15
185 x 13
195 x 12

Dumbell Row
85 x 14
85 x 16
85 x 12

Triceps: 8 sets
Lying Barbell Tricep Extensions
95 x 20
115 x 12
125 x 7
105 x 10
95 x 10

Pushdowns
130 x 9
130 x 8
130 x 8

Overall energy/motivation level (Scale 1 to 10): 6

[Traps]

3/25/2004 Shoulders

Went to bed at almost 198, weighed 196 this morning(3/26/04). I really want my shoulders and forearms to heal. I'm cutting total sets again on shoulders. My delts are still getting bigger so I think I'm safe to cut sets some more.

Front Delts: 4 Sets
Dumbell Press
55 x 17
55 x 17
55 x 16
55 x 14

Side Delts: 4 Sets
Side Laterals
25 x 15
25 x 15
25 x 15
25 x 15

Rear Delts: 2 Sets
Bent Over Laterals
25 x 20
25 x 20

Overall energy/motivation level (Scale 1 to 10): 6

[Traps]

3/26/2004 Traps/Forearms

Went to bed at 199lbs last night(3/21), and weighed 196 in the morning, Bi's hit 18 3/8". I havent dropped below 194 for a while, and my bi's are measuring at least 18 1/8" throughout the day.

Due to the pain in my forearms I decided to not do wrist curls, and just do a few sets of shrugs supersetted with reverse wrist curls. Still focusing on form as opposed to weight.

Traps: 5 sets
Barbell Shrugs Front, Superset reverse wrist curls
225 x 30, 45 x 20
225 x 25, 45 x 17
225 x 25, 45 x 16
225 x 22, 45 x 13
225 x 20, 45 x 6

Overall energy/motivation level (Scale 1 to 10): 6

[Traps]

3/27/2004 Off Day

I hit 200lbs today (3/27). My arms still measured 18 1/8". I guess I'll be optimistic and say my official weight is 196.