DLTBB Progress Log

[DLTBB]

7th January

Cardio:

• 15 minutes cross-trainer 160+ BPM

Chest & Back:

• Narrow-grip pull-down 3 sets 6-8 rep range (105KG top set) - Had to recruit randoms to help me pull down the initial rep while I get my knees under the pads because it’s a fair bit heavier than my bodyweight & shorts arms.
• Flat plate-loaded press 3 sets 6-8 rep range (5 plates per side top set)
• Hammer Strength iso row 3 sets 8-10 rep range
• Incline press (45 degrees) 3 sets 8-10 rep range (110KG) - Should probably stick to lesser incline in future as I did feel my shoulders getting involved more than I’d have liked.
• Neutral grip pull-up 3 sets to failure (bodyweight)
• Cable fly 3 sets 10-12 rep range

Misc:

• 9 sets core

https://imgur.com/a/MVFlIBw

I know I look retarded but I feel like I’m thickening up.

Going to watch Avatar 2 later with the Mrs so going to save some room for popcorn, pick & mix etc.

 

[DLTBB]

8th January

Cardio:

• 15 minutes cross-trainer 160+ BPM

Shoulders, Biceps & Triceps:

• Plate-loaded seated press 3 sets 4-8 rep range (Failed last set which was due to be a PR of 6 at 4 reps, overly slow with negatives and exhausted myself - my fault)
• Lateral DB raise 3 sets 8-12 reps
• Single cable rear delt fly 3 sets 8-12 reps
• Machine close grip press 3 sets 10-12 reps (stacks at 145KG and handled this fine)
• DB hammer curl 3 sets 8-10 reps
• Lean away cable curl 3 sets 10-12 reps
• Rope push-down 3 sets 10-12 reps (trying with that rocking back/forth style I’ve seen online a little recently, first time trying)

Misc:

• 30 minutes mobility to be completed later today

Enjoyable. Was warming up with a band and it snapped in two and slapped my hands. Lucky I wasn’t doing face pulls or it’d have seriously stung.

Avatar 2 was good. CGI nowadays is insane. The world they’ve built in those movies is incredible.

Chilling for the rest of the day. Eating, stretching, lying down and ticking off emails. Feel really tired. Still not fully over this cold & sleep wasn’t 100% last night so taking it easy.

 

[DLTBB]

9th January

Cardio:

• N/A

Legs

• SLDL 3 sets 6-8 rep range
• Standing calf raise 5 sets 6-12 rep range (PB on 6 rep set) 1 set of 20 as a back off to finish - Exercise order is kind of f*cked up because everybody is training legs today apparently.
• Pendulum squat 3 sets 5-8 rep range - One of the best machines around IMO. Was due a 6 rep set for the 3rd but had to bail out.
• Single machine hack squat 3 sets 8-10 rep range
• Leg extension superset lying leg curl 3 rounds 10-12 rep range

Misc:

• 30 minutes full body mobility routine ticked off this afternoon.

A young’un in the gym tapped me on the shoulder after a set of calf raises and said my calves are insane. I’ll take that. Asked what I do for ‘em etc. I said nothing out of the ordinary, just genetics and short ass limbs filling out super quick. Even so, a mid session compliment is always welcome.

Got a hike planned on Saturday. 4 hours or so and supposedly has some scary climbing/scrambling sections. Hoping the weather isn’t too terrible.

https://imgur.com/a/rYm6mLc

 

[DLTBB]

10th January

Cardio:

• 20 minutes cross-trainer 160+ BPM (lots at 170+ actually!)

Chest & Back:

• Chest supported T-Bar row (upper back focused) 3 x 8 - +2 rep PR top set
• Flat plate-loaded press 3 x 8-10 - +2 rep PR top set
• Wide grip pull-up 3 x 8-10 - Went super wide grip here which I've not done in a while, felt ace.
• Incline Smith machine press 3 x 8-10
• Low cable row 3 x 6-8
• Pec deck 2 x 8-10 regular 2 x 8-10 decline

Misc:

• 30 minutes full body mobility routine completed earlier today

Struggling to catch my breath throughout the entire workout. It's very tiring going from an intense cardio session into a chest/back session going from one heavy movement to another. Got it done though and feel great now.

2 40+ dudes were talking about me in earshot. Sort of backhanded compliments. Oh he looks great and he's strong, ah to be young again and to be able to take whatever I want and be able to get away with it! Like fellas, I'm in my 30's, been training in this gym for 15 years, the 2 of you have looked the exact same for the entire time I've been coming and I don't even take an obscene amount of gear. Numpties.

 

[DLTBB]

11th January

Cardio:

• 20 minutes cross-trainer 160BPM+ (pushed 180 for a little while!)

Shoulders, Biceps & Triceps:

• Barbell military press 3 sets building up to a top set of 6 & 1 back-off set of 15
• Single cable side raise 3 sets 6-10 rep range
• Bent over DB swing 3 sets 25 reps (Mountain Dog style, sickening pump in both senses of the word..)
• CGBP 3 sets building up to a top set of 6
• EZ bar curl (with the old arm blaster)
• Cable curl superset V bar pushdown 3 rounds 8-12 rep range

Misc:

• 30 minutes full body mobility routine coming up before bed.

Feeling good. Me and my training partner said we’ve been enjoying the sessions more recently because we’ve been switching it up a little more than usual with exercise choice. I know consistency and progression with a select few movements is key in most cases but one of the most important things for me is keeping it interesting and not having it feel monotonous. Plus I know as long as I’m in a surplus and I’m getting a handful of sets to failure during each session, in most cases it’s enough for me to gain.

 

[DLTBB]

Y’all know it’s near impossible for arms to look thick from this angle.

https://imgur.com/a/WlToC5t

 

[DLTBB]

Booking a rest day in today fellas. Due to do legs but I've trained for a few days on the bounce while I've had a cold and I doubt I'd be able to get a proper session in tonight. I have a few errands to run/a bit of work to do anyway. Back at it tomorrow and aiming to check out some other gyms that have been recommended over the weekend - hopefully find some nice new machines and good lighting. Saturday's hike is being called off as it's very rainy and strong winds, makes for an awful walk.

 

[DLTBB]

Always end up feeling bummed out when I take a rest day. As if I’m being lazy and should be doing something. It’s a stupid attitude to have and has probably hindered my progress! But I feel low tonight even though I’ve been productive throughout the day, done my mobility bits and pieces and got some work done. I just can’t shake it off though. A day without a crazy pump or getting my heart rate up super high feels like a day wasted in my fragile little mind.

 

[DLTBB]

13th January

Cardio:

• 60 minutes cross-trainer 160BPM+ Not sure what it was but I transcended into another dimension during this cardio session and just kept going and going because it felt euphoric. Felt like the timer ticking down on the machine was testing me and just rolled with it until it ended, literally dripping with sweat but felt amazing. I bought a PWO shot with 400mg caffeine in as I came into the gym, maybe that had something to do with it.

Legs:

• Hack squat 3 sets 6-8 rep range - experimenting with different foot positioning on this and think I’ve found my perfect placement. Low and toes pointing out feels much more knee friendly and legitimately makes my legs explode.
• Bulgarian split squat 3 sets 6-8 rep range
• Sissy squat superset leg extensions 3 rounds 10-12 rep range
• Lying hamstring curls 3 sets 6-8 rep range
• Calf raise 6 sets 6-12 rep range

Misc:

• 30 minutes full body mobility

The cardio was mental. Just got into the zone. Closed my eyes and was imagining myself controlling a big mech suit like in Avatar as I was using the cross trainer. Relaxing jazz playlist on Spotify through the Air Pods. Bliss.

Poor quality still from a video but look at the f*cling thickness we’re building.

https://imgur.com/a/8azWYIw

Going to venture out to some new gyms over the weekend so will try to get some decent update pics if lighting and pump allows.

 

[DLTBB]

14th January

Cardio:

• 15 minutes stair master 150 BPM+

Chest & Back:

• Flat machine press 3 sets 6-8 rep range
• Plate-loaded high row 3 sets 6-8 rep range
• Plate-loaded incline press 3 sets 8-10 rep range
• Plate-loaded pull-down 3 sets 8-10 rep range
• Plate-loaded chest fly 3 sets 10-12 rep range
• Plate-loaded low row 3 sets 10-12 rep range
• Close grip incline press 3 sets 20 reps (no lockout, constant tension)
• Wide grip pull-up 3 sets to failure

Misc:

• 30 minutes full body mobility

1 set to failure each exercise. Couple more exercises than usual as I was at a new gym (Kings in Farnworth) and wanted to try out the kit. Excellent gym. Top quality kit, good music. The fanny is incredible too. Will definitely return!

https://imgur.com/a/ep41NZJ

 

[DLTBB]

15th January

Cardio:

• N/A

Shoulders, Biceps & Triceps:

• Plate-loaded seated press 2 sets 6-8 rep range
• Plate-loaded anterior press 2 sets 6-8 rep range
• Machine lateral raise 2 sets 8-10 rep range
• Face-pull 2 sets 8-10 rep range
• Machine preacher 2 sets 8-10 rep range
• Cable pushdown 2 sets 8-10 rep range
• Face away cable curl 2 sets 8-10 rep range
• Machine dip 2 sets 8-10 rep range
• Crossbody extension superset DB hammer curl 2 rounds
• Panatta free motion lateral raise 2 sets until failure

Misc:

• 30 minutes full body mobility

https://imgur.com/a/Nkvlo3Y

https://imgur.com/a/0SOlMa8

Lots of exercises as I was trying out another new gym. EP Iron Jungle in Stockport. Another great gym - some awesome kit. Trained with a mate of mine and got some cracking sets in. Lighting not quite as good as King’s but still grabbed a little pic.

 

[DLTBB]

16th January

Cardio:

• 15 minutes cross-trainer 150 BPM+

Legs:

• SSB squat 3 sets 6-8 rep range - pause reps
• Machine hack squat 3 sets 6-8 rep range - knees over toes/narrow stance emphasis on quads
• Abductor 2 sets 10-12 rep range
• Adductor 2 sets 10-12 rep range
• Standing calf raise superset seated calf raise 4 rounds 8-15 rep range

Misc:

• 30 minutes full body mobility

https://imgur.com/a/ueRUOBQ

https://imgur.com/a/Ki6nbKR

https://imgur.com/a/35f7PXy

Pretty brutal. Got some great sets in. Particularly hack squats. Stupidly left cardio until after training so felt sloppy/lethargic as hell but managed to get a good 15 minutes in.

Very hungry. Got some chicken marinating at home and a salad dressed and sat in the fridge. Going to whack it in the Air Fryer and make wraps. Can’t wait.