DFT - Deloading - BodybuildingForYou

Traps · #1 (**permalink**) 02-07-2004, 04:13 AM

Your bigger then you were, you'll get bigger than you are. - Patience

Traps · #2 (**permalink**) 02-08-2004, 01:04 AM

2/7/2004 Chest/Front Delts

My right front delt is still injured so I'm taking it easy, and ending the set when my shoulder first hurts.

Chest: 10 sets
Flat Barbell Bench
135 x 25 Shoulder Pain
145 x 30 Pain
155 x 23 Pain
135 x 25
135 x 23

Incline Dumbell Bench
45 x 26
65 x 12 Shoulder Pain
45 x 24
45 x 20
45 x 17

Front Delts: 8 Sets
Dumbell Arnold Press
25 x 23
35 x 16
45 x 10
45 x 8
45 x 9 Regular Dumbell Press, Shoulder Pain

Dumbell Alternating Front Raises
25 x 15
35 x 12
35 x 12

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

Traps · #3 (**permalink**) 02-09-2004, 04:51 AM

2/8/2004 Back/Side Delts

Measured my arms today in the morning, afternoon, and before bed, and they hit 17 1/2", 1/8 inch growth.

Back: 5 sets
Barbell Rows
185 x 15
205 x 9
215 x 6
185 x 11
195 x 9, superset 135 x 8
* I have worked back pretty hard the past 3 back days for 8 to 10 sets on each day, so I decided to end this session a little short.

Side Delts: 8 Sets
Side Laterals
25 x 20
25 x 20
35 x 14
35 x 14
45 x 10, superset 10lb plates x 10
45 x 9, superset 10lb plates x 10
45 x 6, superset 10lb plates x 10
10lb plates x 20

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

Traps · #4 (**permalink**) 02-10-2004, 01:10 AM

2/9/2004 Off Day - Traps/Forearms

Today is technically an off day, however due to the fact that I'm lazy, and I dont have alot of time in the day to workout, I'll do traps, and forearms on this day.

Traps: 10 sets
Barbell Shrugs Front
255 x 20
295 x 20
320 x 20
320 x 18
320 x 18, Superset 255 x 15

Barbell Shrugs Behind
205 x 30
225 x 30
245 x 25

Barbell Shrugs Reverse
205 x 20
205 x 20

Forearms: 8 Sets
Reverse Grip Seated Barbell Curls
45 x 15
14 x 14
50 x 11
50 x 9

Reverse Grip Standing Barbell Curls
65 x 14
85 x 10
85 x 8
45 x 20

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

Traps · #5 (**permalink**) 02-11-2004, 03:32 AM

2/10/2004 Biceps/Triceps

Biceps: 8 sets
Standing Barbell Curls
95 x 20
135 x 12
145 x 8
155 x 5, shoulder pain

135 x 7, superset 95 x 7

Standing Dumbell Curl
45 x 9
55 x 6
55 x 7, superset 25 x 15

Triceps: 8 sets
Lying Tricep Extensions
65 x 29, pain
85 x 16, pain
95 x 10, pain
65 x 16
65 x 16
65 x 15, pain
65 x 12
65 x 11

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

Traps · #6 (**permalink**) 02-12-2004, 12:59 AM

2/11/2004 Should be doing chest and front delts but I decided to take the day off to let my shoulder recover a little bit.

Traps · #7 (**permalink**) 02-14-2004, 12:59 AM

2/12/2004 Chest

My right front delt is still injured so I decided to just do chest.

Chest: 10 sets
Flat Barbell Bench
135 x 25
155 x 27
165 x 25
165 x 21
135 x 30

Incline Dumbell Bench
25 x 30
55 x 25
75 x 9
55 x 18
55 x 17

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

Traps · #8 (**permalink**) 02-14-2004, 01:00 AM

02/13/04 Off

Took the day off to let my shoulder heal a little bit more.

Traps · #9 (**permalink**) 02-15-2004, 12:58 AM

02/14/04 - Shoulder Recovery

Took the day easy and just did traps without straps, and forearms.

6 sets of of shrugs at 225lbs without straps, each set superset with reverse wrist curls.

My shoulder is starting to feel better, and I will continue taking it easy until such time as I cant stand taking it easy anymore.

Traps · #10 (**permalink**) 02-17-2004, 12:53 AM

2/15/2004 Back

My right front delt is still injured so I decided to just do back.

Back: 6 sets
Barbell Bentover Rows
135 x 20
185 x 12
205 x 7
135 x 15
135 x 16
135 x 15

Overall energy/motivation level (Scale 1 to 10): 4

Traps · #11 (**permalink**) 02-17-2004, 12:57 AM

2/16/2004 Chest/Biceps

I've changed my routine around, 3 day split. Chest/Bi's, Back/Tris, Shoulder/Traps. My shoulder feels alot better, however, I will continue to avoid overloading the joint until my shoulder is back to at least 90 percent.

Chest: 10 sets
Flat Barbell Bench
155 x 30
175 x 27
195 x 17
165 x 22
135 x 24

Incline Dumbell Bench
55 x 21
75 x 10
75 x 9
55 x 14
55 x 12

Biceps: 8 Sets
Barbell Curls
95 x 20
135 x 12
145 x 10
155 x 6, Superset 95 x 10
95 x 10

Dumbell Curls
45 x 9
45 x 10
45 x 7

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

Traps · #12 (**permalink**) 02-18-2004, 12:59 AM

2/17/2004 Back/Triceps

Avoided back because I just did it a couple days ago, and still a little sore. Shoulder feeling better.

Triceps: 8 sets
Lying Barbell Tricep Extensions
75 x 20
85 x 20
105 x 7
85 x 10
85 x 6, Superset Bar x 22

Tricep Pushdowns
70 x 27
90 x 12
90 x 10, Superset 50 x 42

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

Traps · #13 (**permalink**) 02-19-2004, 02:45 AM

2/18/2004 Shoulders/Traps

Hopefully I will build up my endurance enough to where I can manage to do traps on my shoulder day.

Front Delts: 8 Sets
Dumbell Press
25 x 20
25 x 24
45 x 13
45 x 12
45 x 13

Barbell Front Raises
Bar x 15
Bar x 15
Bar x 15

Side Delts: 5 Sets
Side Laterals
25 x 20
25 x 20
25 x 20
25 x 20
25 x 18

Rear Delts: 3 Sets
Bent Over Laterals
25 x 30
25 x 30
25 x 30

Overall energy/motivation level (Scale 1 to 10): 4

Traps · #14 (**permalink**) 02-21-2004, 01:03 AM

2/19/2004 Off Day - Traps/Forearms

Traps: 10 sets
Barbell Shrugs Front
320 x 30
320 x 25
320 x 25
320 x 21
320 x 20

Barbell Shrugs Behind
205 x 30, Superset Rev Wrist Curls 35 x 15
245 x 30, 35 x 14
270 x 25, 35 x 13
(No Straps) 205 x 20, 35 x 12
(No Straps) 205 x 15, 35 x 10

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

Traps · #15 (**permalink**) 02-21-2004, 01:04 AM

2/20/2004 - Off Day

Took the day off to let my shoulder recover.

Traps · #16 (**permalink**) 02-22-2004, 01:06 AM

2/21/2004 Chest/Biceps

Chest: 10 sets
Flat Barbell Bench
165 x 30
185 x 24
205 x 15
175 x 21
155 x 21

Incline Dumbell Bench
55 x 26
75 x 13
75 x 11
75 x 7
55 x 11

Biceps: 8 Sets
Barbell Curls
95 x 20
135 x 12
145 x 10
155 x 7, Superset 95 x 11
115 x 10, Superset Bar x 12

Dumbell Curls
55 x 6
55 x 6, Superset Bar x 6
55 x 6, Superset Bar x 6

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

bar scrapper · #17 (**permalink**) 02-22-2004, 06:45 AM

I have a question... Y do you do such high reps?!!? Like sets of 30 for chest...?

Traps · #18 (**permalink**) 02-22-2004, 07:59 AM

Quote:

Originally Posted by bar scrapper

I have a question... Y do you do such high reps?!!? Like sets of 30 for chest...?

I injured my shoulder a month ago, so I wont do low reps again for a while. I was benching 235 for 10 during the time I sprained my right shoulder. Without a spotter I wont go much less then 8 reps. If all goes well, I hope to be pushing 235 again for 10 in a couple weeks. If you read each chest workout, I have been increasing the weight a little each time. My shoulder is steadily improving, however, I know its not 100 percent. The weight I'm pushing up now is risky enough on my right shoulder. So we'll see what happens.....

Traps · #19 (**permalink**) 02-24-2004, 01:03 AM

2/22/2004 Back/Triceps

Back: 8 sets
Bentover Barbell Row
135 x 20
195 x 12
215 x 8
225 x 4
185 x 11

Dumbell Row
55 x 20
75 x 15
85 x 10

Triceps: 8 sets
Lying Barbell Tricep Extensions
75 x 20
95 x 20
110 x 7
105 x 8
95 x 8
75 x 10

Tricep Pushdowns
110 x 10