dilatedmuscle's Road to Somewhere

[Storm]

you've gone from 180lbs to 291-292? or did you mean 191-192?
Either way good to see your log back.

 

[Anabolicus]

you've gone from 180lbs to 291-292? or did you mean 191-192?
Either way good to see your log back.

I was about to ask the same thing. Welcome back, Champ!

 

[dilatedmuscle]

you've gone from 180lbs to 291-292? or did you mean 191-192?
Either way good to see your log back.

LOL holy shit, i didn't realise that lol 191-192, mybad

 

[dilatedmuscle]

Alright guys i did a mini leg session. I was asked to work again today so i was only able to workout for 30 minutes before having to take off to work.

Warm Up

Overhead squats, first time i've tried them. You can really feel it on your lower traps.
10X3
Front Squats
10x2
squats
10-8X2

Working Sets Starting With Light Weight

10X1- 95 lbs - Super set with Front Squats for 1 set
10X1- 135 lbs
8X1- 205 lbs
6X1- 275 lbs -parallel to below parallel
3X1- 295 lbs - parallel to below parallel
6x1- 225 lbs
8x1- 225 lbs

I wanted to do one more set of squats and some leg curls but i ran out of time. I ended up being late for work but its all good. all my sets were ATG except for the ones i mentioned were not. On the heavier sets i went bellow parallel on most reps but some were just parallel. Afterwards i drove to work and did caridio and calisthenics on and off for an hour. My last few workouts have been pretty lengthy but i dont remember the numbers so i wont try to post them.

Anyways. let me know what you guys think, please provide criticism since im not that great at this.

:USA: :MEXICO:

 

[Natzo]

nice squats there dilated, lots of volume in 30 min.

i'm glad to see you're crazy enough to do OH Squats.

 

[PrinceVegeta]

Nice squatting man, keep up the good work!

 

[dilatedmuscle]

Thanks for stopping by guys!

@ natzo, i did really really light weight OH squats, they are tough! I look forward to trying them more often for wam ups and to help strenthen my core.


Im posting a pic, its a screengrab from a couple of videos i made last night for improvement refferance. Its hard to see my chest thickness due to my gyno but my waist is tightening up a bit and my lats are showing more from the front. I still got some vicious love handles you cant see well from the angle but you can see in my avi. I was pretty flat, been eating pretty little and not much carbs, when im flat my arms seem to flatten out like pan cakes before any other bodypart lol. Im just happy i weigh more and am leaner then i was 7 months ago when i started the log.

I will post pics of my legs really soon for improvement refference aswell.

 

[Natzo]

and people bash me about facial hair...

 

[dilatedmuscle]

Im a pretty hairy guy, i just go with it. If i shaved it off it would be a hassle to maintain. I could shave it off and it would be back to normal within a week and a half. lol

 

[_ROBERTiNHO_]

Nice session! Work out with limited time is a pain in the ass, unfortunately mine will be this way until december.

 

[Big_Guns_Lance]

Looking like you got a good v-taper in that pic dilated.

 

[dilatedmuscle]

Thanks Lance.

Back

Warm Up

Neutral grip pull downs Super set with Facepulls and stretching in between.
10x4
Pullups
10x1

Working Sets

I did weighted pull-ups for the first time, its so hard lol. I didn't know our gym had a dip belt. Im a big beleiver in pullups so i gotta get stronger at that.

25lbs x6
25lbs x5
25lbs x5
5x1- Bodyweight, failed to do more reps, look forward to adding weight more often!

Rack Pulls, I can't remember last time i did these and i've never gone this heavy nor tried to max out.
135lbs x10
225lbs x8
315lbs x6
365lbs x6
405lbs x5 (my grip gave out, strapped)
455lbs x5 (strapped)
385lbs x5
385lbs x5

Dumbell Rows
50lbs x10
75lbs x7
95lbs x6
120lbs x6 (strapped)
75lbs x6 (really concentrated these last 3 sets)
75lbs x6
75lbs x8

Incline Shrugs, super setted some with standing shrugs
8x5

I tried doing scarecrows and i found that the beginning movement was really good on my lower traps. I only did the first part of the movement so i can go heavier then doing the full movement. So pretty much it was bent over rows while having my torso parallel to the floor, bringing my elbows straight to the side and bringing my should blades together while i row, it felt really good on my lower traps!
8x4

 

[Natzo]

nice puling there dilated! great rack pulls after a long absence doing them.

keep it up!

 

[PrinceVegeta]

Strong pulls!

 

[dilatedmuscle]

thanks guys, my back feels really good this morning!

 

[Big_Guns_Lance]

Great pulls there mate. My goal also is to be able to be great at pull ups.

 

[Maxmonzter]

first time checking ur log and its great. impressive back session there

 

[dilatedmuscle]

Thanks for stopping by, lance and max.

If anybody see's anything wrong with the structure of my workout or if i can organize my sets better please let me know.

 

[dilatedmuscle]

Arms

Warmed up with 5 sets of Unilateral Cable Curls super setted with Cable Kick Backs

Working Sets

Close Grip Bench Press, im pretty weak at these.
45lbs x15 (just the bar)
95lbs x10
135lbs x10
165lbs x6 - Began to super set with Dumbell Curls (exercise below)
165lbs x6
115lbs x8
115lbs x8

Dumbell Curls, Alternating, reps per hand.
25lbs x10
35lbs x8
45lbs x8
65lbs x6
40lbs x8

Machine Concentration Curls and Cable Push Downs super set.
10x5 - wont write the numbers because machines and cables feel lighter or heavier depending on the one you're using.

Concentration Hammer Curls, Super set with overhead extentions (exercise below)
35lbs x10
35lbs x8
45lbs x8 (not concentrated)
55lbs x8 (not concentrated)

Overhead Extentions, dumbells, double handed.
35lbs x10
45lbs x10
55lbs x8
65lbs x8
65lbs x8
75lbs x6
65lbs x6

Finished off with 5 sets of super setting forearm exercises and plate loaded Seated Calf Raises

 

[PrinceVegeta]

Nice arm session man!