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Forum ยป Deer Diary Lifting Log/What did you lift today
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Thread: Deer Diary Lifting Log/What did you lift today

post 10000013931 01-16-2026, 02:11 PM
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#1
  1. WZBRAH
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Deer Diary Lifting Log/What did you lift today





The beatings will continue until morale improves.
post 10000013933 01-16-2026, 02:14 PM
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Chest/Tris/Run

Incline bench bb 235 x 10 x 4
Db flat bench 120 x 5 x 5
cable crossovers 6 sets of 10
non weighted dips 20 x 4
tricep pushdown 10 x 4
skullcrushers 12 x 4
L sit leg raises 30 x 4
10k run - broken into 800m sprints and 200m walk splits
The beatings will continue until morale improves.
post 10000014393 01-16-2026, 09:41 PM
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#3
  1. SpeakethTruth
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Upper body day with bench/chest focus.

Flat barbell bench RPT - 3 sets rep ranges 3-4 reps, 6-8 reps and 8-10+ reps
Close grip pause bench - 2 sets of 6 reps
Shoulder press - 2 sets of 8-10 reps
Pull ups - 2 sets of max reps
Row machine - 2 sets of 8-10 reps
Tricep pushdown and bicep curl superset - 2 rounds of 8-10 reps
Chest flys - 2 sets of 8-10 reps

Went hard today. Easy lower body workout tomorrow if my lower back stops hurting like it has since this morning. Putting together a weight tree for my plates at home after the gym tomorrow.
post 10000014448 01-16-2026, 11:02 PM
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  1. LargePeter
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Shouders/Tris two days ago

Overhead Press - 1x7, 2 rest/pause
Seated Lateral Raise - 1x8, 2 rest/pause
Single Arm Lateral Raise - 1x12, 2 negatives
Cable Pressdowns - 1x7, 2 negatives
Incline Skullcrusher - 1x6, 1 negative
Single Arm Cable Pressdown - 1x9, 2 negatives

Back tomorrow
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post 10000014612 01-17-2026, 07:56 AM
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Happy Saturday misc lifters

Shoulder/Legs today

Front squats 8 x 4
Seated db ohp 105s 5x5
Db front raises 10 x 4
Db lateral raises 12 x 4
Machine rear delts 10,8,8,6
Leg press 10x4
Calve raises 10x4
Weighted sit ups 30 x 5
The beatings will continue until morale improves.
post 10000016257 01-18-2026, 06:29 PM
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Originally Posted By WZBRAH⏩
Happy Saturday misc lifters

Shoulder/Legs today

Front squats 8 x 4
Seated db ohp 105s 5x5
Db front raises 10 x 4
Db lateral raises 12 x 4
Machine rear delts 10,8,8,6
Leg press 10x4
Calve raises 10x4
Weighted sit ups 30 x 5
Hold up

Am I reading correctly?

8 sets of 4 for front squats I assume? Or 8 reps for 4 sets?
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post 10000016270 01-18-2026, 06:38 PM
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Sunday - back

First three lifts were an activation set (50% work weight), a warm up (around 70% of work weight) then the work set

Barbell pullovers - 1x8
Supinated Pulldowns - 1x6, 2 rest/pause
Yates Rows - 1x8, 2 rest/pause
V Grip Pulldown to belly - 1x13 (dat dere lower lat work)
Seated Wide Grip Cable Row - 1x12

Pump was great, back is absolutely toasted this morning
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post 10000016949 01-19-2026, 10:01 AM
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Originally Posted By LargePeter⏩
Hold up

Am I reading correctly?

8 sets of 4 for front squats I assume? Or 8 reps for 4 sets?
8 reps for 4 sets. Lol


Chest/Tris/Run today
Incline bench bb 235 x 10 x 4
Db flat bench 120 x 5 x 5
cable crossovers 6 sets of 10
non weighted dips 20 x 4tricep pushdown 10 x 4
overhead extension 12 x 4
3 sets of push ups to failure

5k run - broken into 800m sprints and 200m walk splits
The beatings will continue until morale improves.
post 10000018043 01-20-2026, 10:04 AM
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Rest/cardio day today

5k run then 45 mins on the rower
The beatings will continue until morale improves.
post 10000019225 01-21-2026, 12:01 PM
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Back/Bi

Deadlifts supersetted with shrugs 10 x 4
weighted pullups 10, 8, 6, 6, 6
DB rows 10 x 4
Tbar rows 10 x 4
chin ups 12, 10, 10, 10
Preacher bb curls 12 x 4
hammer curls 10 x 4
alternating curls superset with forearms 12 x 4
12km bike
The beatings will continue until morale improves.
post 10000019283 01-21-2026, 12:50 PM
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#11
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Limbs [Legs/Shoulders/Arms]

Seated DB Shoulder Press- 50s x 8, 70s x 6, 90s x 4, 105s x 2, 115 x 1, 125 x 1, 90s for 3x10
Heel-Elevated BB Squat- 4x12, 1xFailure
Romanian Deadlift 3x10
Hip Adduction 3x10
Hip Abduction 4x12

Lateral Raise 3x15
Seated Face Pull w/ Lat-pulldown bar 4x15

Bayesian Curls// Overhead Triceps Extension superset sets of 15 of each until failure
post 10000020051 01-22-2026, 01:26 AM
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#12
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Chest and Biceps tonight

Will be:

Incline Bench - 1 set
Flat Bench Flyes - 1 set
Single Arm Crossovers - 1 set
Barbell Curls (in squat rack) - 1 set
Incline Hammer Curls - 1 set
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post 10000020481 01-22-2026, 12:59 PM
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Shoulders/Legs today

Front squats 10 x 4Seated db ohp 10 x4Db front raise superset with db lateral raises 12,12 x 4Leg extensions 15 x 4Calve raises 12 x 4Cable rear delts 12 x 4
Face pulls 10 x 3

Row machine 15km
The beatings will continue until morale improves.
post 10000020890 01-22-2026, 07:10 PM
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#14
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Originally Posted By LargePeter⏩
Chest and Biceps tonight

Will be:

Incline Bench - 1 set
Flat Bench Flyes - 1 set
Single Arm Crossovers - 1 set
Barbell Curls (in squat rack) - 1 set
Incline Hammer Curls - 1 set
Incline Bench - 1x9, 1 rest/pause, 1 negative
Flat Bench Flyes - 1x8, 1 rest/pause, 1 negative
Single Arm Crossovers - 1x10, 1 negative
Barbell Curls (in squat rack) - 1x9, 1 rest/pause
Incline Hammer Curls - 1x8
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post 10000021839 01-23-2026, 02:47 PM
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Originally Posted By CocoaButterMage⏩
Limbs [Legs/Shoulders/Arms]

Seated DB Shoulder Press- 50s x 8, 70s x 6, 90s x 4, 105s x 2, 115 x 1, 125 x 1, 90s for 3x10
Heel-Elevated BB Squat- 4x12, 1xFailure
Romanian Deadlift 3x10
Hip Adduction 3x10
Hip Abduction 4x12

Lateral Raise 3x15
Seated Face Pull w/ Lat-pulldown bar 4x15

Bayesian Curls// Overhead Triceps Extension superset sets of 15 of each until failure
Torso [Chest/Back]

Flat Bench 4x6, back off 3x8
Seated Cable Row 4x8 medium grip, 3x10 narrow grip
Incline Bench 2x8 pause, last set to failure
Lat Pulldowns 3x10 medium grip, 3x10 wide grip
Lat Pull Overs 2xFailure, deep stretch focus
Pec Fly w/ slight incline 2xFailure, deep stretch focus
Reverse Flies, 3 drop sets

100 weighted sit ups
post 10000022344 01-23-2026, 11:24 PM
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#16
  1. SpeakethTruth
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Upper body session.

Flat Bench - RPT 3 sets of 3-4 reps, 6-8 reps, 8-10+ reps. Stronger than usual in the first set, underperformed in the 2nd set because I had to hold back due to sudden onset of elbow pain, strong finish in the 3rd set where I went beyond the top of the rep range.
Pull ups - 2 sets of max reps with 1 RIR (rep in reserve)
DB incline press - 2 sets of max reps with pause on chest, roughly in the 6-10 rep range. Accumulated fatigue was quite high by this part of the workout so glad the remainder of the workout was easy.
Seated cable row - 2 sets of 10-12 reps
Tricep and bicep superset - 2 rounds of 10-12 reps
Face pulls with external rotation - 2 sets of 10 reps

Lower body tomorrow. Squats - 2 sets of 5 reps then max reps, DB RDLs - 2 sets of 8-10 reps.
post 10000023234 01-24-2026, 06:32 PM
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#17
  1. LargePeter
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Last night - Shoulders and tris

Ovwrhead Press - 1x8, 2 negatives
Seated Lateral Raise - 1x9, 5 partials
Cable Lateral Raise - 1x11
Cable Pressdown - 1x8, 3 rest/pause
Incline Skullcrushers - 1x8, 2 rest/pause, 2 negatives
Single Arm Pressdown - 1x11, 2 negatives
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post 10000025198 01-26-2026, 04:12 AM
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#18
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Back

Barbell pullovers - 1x10
Supinated Pull Downs - 1x6, 4 rest/pause
Yates Rows - 1x8, 4 rest/pause
V Grip Pulldown to belly - 1x11
Wide Grip Cable Row - 1x11
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post 10000026717 01-27-2026, 12:47 PM
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#19
  1. WZBRAH
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Chest Tris

Incline BB - 10 x 5
Flat DB 10, 8 , 8, 6
Cable flies 10 x 6
dips 15 x 4
tricep pushdowns 10 x 4
overhead extension 10 x 4
skull crushers 10 x 4

5k jog
The beatings will continue until morale improves.
post 10000029234 01-29-2026, 08:01 AM
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#20
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Chest & Biceps

Incline Bench - 1x9, 2 rest/pause, 1 negative
Flat Bench Flye - 1x10, 2 rest/pause, 1 negative
Single Arm Crossover - 1x12
Supinated Close Grip Pulldown - 1x8
Incline Hammer Curl - 1x8, 2 rest/pause

Never tried close grip pulldowns for biceps before but holy shit they were on fire. Mentzer theorised you get a better overall result training the biceps this way vs curls because curls put all the tension on the one axis of movement - the elbow - and didn't stimulate the muscle at the point of shoulder insertion, which the pulldown does. Going to stick with this for the next two months and see what results they yield.
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post 10000029501 01-29-2026, 11:13 AM
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#21
  1. WZBRAH
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Originally Posted By LargePeter⏩
Chest & Biceps

Incline Bench - 1x9, 2 rest/pause, 1 negative
Flat Bench Flye - 1x10, 2 rest/pause, 1 negative
Single Arm Crossover - 1x12
Supinated Close Grip Pulldown - 1x8
Incline Hammer Curl - 1x8, 2 rest/pause

Never tried close grip pulldowns for biceps before but holy shit they were on fire. Mentzer theorised you get a better overall result training the biceps this way vs curls because curls put all the tension on the one axis of movement - the elbow - and didn't stimulate the muscle at the point of shoulder insertion, which the pulldown does. Going to stick with this for the next two months and see what results they yield.
close grip pulldowns are interesting, got any pics of vids showing the movement? Curious and might add this in.
The beatings will continue until morale improves.
post 10000030070 01-29-2026, 06:14 PM
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#22
  1. LargePeter
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Originally Posted By WZBRAH⏩
close grip pulldowns are interesting, got any pics of vids showing the movement? Curious and might add this in.
I know it's AthleanX and Sam Sulek but Athlean shows the movement and Sulek explains his experience





It's like anything else - if you get your mind/muscle connection right and focus on feeling the biceps complete the movement - and hold the contraction point for a count - you will feel the whole biceps catch fire

Been my experience that, outside of skull crushers, multi joint movements will always build more mass for the target muscle group and any accessory muscles around it. I love dips and close grip bench for triceps, but they really started to improve once incline skull crushers were added in.
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post 10000030955 01-30-2026, 12:27 PM
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#23
  1. WZBRAH
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Originally Posted By LargePeter⏩
I know it's AthleanX and Sam Sulek but Athlean shows the movement and Sulek explains his experience

It's like anything else - if you get your mind/muscle connection right and focus on feeling the biceps complete the movement - and hold the contraction point for a count - you will feel the whole biceps catch fire

Been my experience that, outside of skull crushers, multi joint movements will always build more mass for the target muscle group and any accessory muscles around it. I love dips and close grip bench for triceps, but they really started to improve once incline skull crushers were added in.
Thanks for the vid, gonna give these a try tomorrow
The beatings will continue until morale improves.
post 10000031594 01-30-2026, 08:31 PM
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#24
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Originally Posted By WZBRAH⏩
Thanks for the vid, gonna give these a try tomorrow
It makes a lot of sense, it would be interesting to see a legit biomechanical scientist (not a science based lifting moron like Mike Israetel) conduct a muscle activation study - but just by mimicking the movement you can feel the top part of the biceps engaging if you put your hand on it - could be a great alternative for those who are weak at curling or for some reason cannot curl with correct form. Great thing for ego lifting bros to try.
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post 10000032137 01-31-2026, 09:33 AM
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#25
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Back Bi today

Weighted pull ups supersetted with behind the back forearm curls 15, 12, 10, 10 & 10 x 4
Deadlifts 12, 10, 10, 8
Landmine Rows 16, 14, 12, 10
DB rows 10 x 4
Bicep Preacher Curls 10 x 4
Close grip pull downs, 10 x 4. Paused on bottom of movement and slow negatives 8 x 4
bicep curls 10 x 4
Abs


Close grip pull downs are decent, with the slow negatives it gives a good pump. Will keep this around for a bit
The beatings will continue until morale improves.
post 10000034197 02-01-2026, 05:54 PM
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#26
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Originally Posted By WZBRAH⏩
Back Bi today

Weighted pull ups supersetted with behind the back forearm curls 15, 12, 10, 10 & 10 x 4
Deadlifts 12, 10, 10, 8
Landmine Rows 16, 14, 12, 10
DB rows 10 x 4
Bicep Preacher Curls 10 x 4
Close grip pull downs, 10 x 4. Paused on bottom of movement and slow negatives 8 x 4
bicep curls 10 x 4
Abs


Close grip pull downs are decent, with the slow negatives it gives a good pump. Will keep this around for a bit
Nice work, I love them

Landmine - is that you holding the bar at some point itself, or using an attachment? I used to use the V shaped pulldown handle to do parallel grip t-bar rows - great to thicken your back
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post 10000035031 02-02-2026, 12:14 PM
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#27
  1. WZBRAH
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Originally Posted By LargePeter⏩
Nice work, I love them

Landmine - is that you holding the bar at some point itself, or using an attachment? I used to use the V shaped pulldown handle to do parallel grip t-bar rows - great to thicken your back

Theres an attachment to put the bar into, then using the v shaped handle to pull.

Today was chest/tris

BB Flat bench 16, 8, 8, 5
DB Incline bench 12 x 4
Cable flies, 10 x 6
BB OHP 10, 8, 6, 4
Tricep pull downs 12 x 4
Skull crushers 12 x 4
Overhead single arm db extenstion 10 x 3
dips, 4 sets to failure
Abs

Bike 10 km
The beatings will continue until morale improves.
post 10000036992 02-03-2026, 07:36 PM
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#28
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Originally Posted By WZBRAH⏩

Theres an attachment to put the bar into, then using the v shaped handle to pull.
Got the same set up then, landmine floor thing and v bar. Loved doing them, might add them in again later. Yates Rows are fucking excellent right now though.
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post 10000037569 02-04-2026, 09:42 AM
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#29
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Back & Bi today

Weighted pull ups 14, 12, 8, 8
BB forearm curls 10 x 4
DB rows 10 x 4
Close grip pull downs 10 x 4
Preacher machine curls 10, 8, 8, 8
Bicep curls 12 x 4
Hanging leg raises 30 x 4

5k jog
The beatings will continue until morale improves.
post 10000044140 02-08-2026, 05:53 PM
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#30
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Back two days ago

Barbell pullovers - 1x8
Supinated pulldowns - 1x9, 3 rest/pause
Yates Rows - 1x10, 4 rest/pause (need to increase weight)
V grip pulldowns - 1x13 (4/2/4 cadence, need to increase weight)
Wide Parallel Cable Rows - 1x11 (3/1/3 cadence)

Gonna swap out the last two for deads in the next couple weeks I think; having a few lower back issues and the Yates Rows are enough right now. More basic core work needed. Might incorporate some kettlebell swings on off days like Yates used to.
RAW DOG CREW LIEUTENANT

ALL ROADS LEAD TO MENTZER

President Donald J Trump Crew
Steroids Crew
Growth Hormone Crew
Miscers Who Lift Crew
Robert Pickton Hooker Disposal Crew
Mustang Crew
No Alcohol Crew
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