Soul Rebel's trying to get DIESEL log

[Soul Rebel]

DE lower body
Vertical jumps 8s of 3 (was consistantly touching 9'10" which is pretty shitty)
Db reverse lunges holding 40lb db's 3x10
Hyperextensions holding 35lb db 3x10
Db side bends 4x15
Not bad today, im hoping the vert will go up as the routine goes on...dunking cleanly over someone is a feat I hope to achieve.

 

[Soul Rebel]

Rep upper body
Db press 90x17, x11, x10
4s 8-10 reps 185lb Lat pulldown superset w/ 35lb db power cleans
4s db lateral raises
4s 10-12 reps 125lb db shrugs (bare grip) superset w/ 75lb db tricep extension
-cut grip work out today as time was running low, but felt that forearms were decently worked regardless. Still trying to get a feel of some of the exercises, as they are completely new to me.

 

[Soul Rebel]

Not going to lift today...got way too wasted last night, which is actually quite uncharacteristic. Instead, will make it up tomorrow.

 

[Soul Rebel]

Gym was closed yesterday, forcing me to lift today.
ME upper body
Incline bb press 225x4
Db Floor press 75x23, x20
Cable row superset w/ rear db fly 4x10
Incline db curls 4x10
Felt tired today, not much rest as summer school started, gonna have to get used to waking up early again.

 

[Soul Rebel]

Rep upper body
Db press 90x19, x13, x8 (didn't rest long enough)
Lat pulldowns superset w/ DB power cleans 4x10
4s Db side lateral raises 4x10
Db shrugs superset w/ 75lb Db tricep extension (too light) 4x15
Saving grip work again, because I'm going to deadlift for my ME lower body day and will require some grip strength.

 

[ManOfMuscle]

How did you design this routine?

 

[Soul Rebel]

I pretty much took it straight from DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::.. It's a Westside adaptation, made more for athletes. It's a lot of volume, but I'm enjoying the change of pace from the 5x5, where my body was getting sore on a daily basis, and flexibility was poor at best.

 

[Soul Rebel]

Wow that was weird, I just put in the web addy and that whole shit came up. Must be a sponsor here or something.

 

[Soul Rebel]

ME upper body
Incline bb press 225x5 (could've easily done 7 or 8)
DB floor press 80x23, x15
Seated Cable row superset w/ bent over fly 4s
Behind the back shrugs 315 4x15
Incline DB curls 4x10

 

[Soul Rebel]

DE lower body
Vertical jumps 8s of 3
Reverse lunges holding 40lb db's 3x10
Hyperextensions holding 35lb plate 2x10
DB side bends 3x15
Seems like I haven't done legs in weeks, although it was just last week, my legs and lower back felt tired.

 

[Soul Rebel]

Rep upper body
DB press 90x20, x14, x10
Lat pulldown superset w/ DB power cleans 4x10
Side Laterals 4x10
DB shrugs superset w/ DB tricep extension 4x12

 

[Soul Rebel]

ME upper body (tues)
Flat BB press (pretty embarrased to post this up) 255x4
Incline DB press 65x23, x14
Chest-supported rows superset w/ face pulls 4s
Sitting trap machine 5 plates each side 3s
Short for time, so that was it.

ME lower body
Deads 335x5
Bulgarian split squats w/ jump at the top 3s holding 20lb DB's
Pull-thrus 4x15
Ab circuit 2s
-still liking the routine, but surprised at how weak my bench has gotten. Regardless, I'm happy with my strength in just about every other exercise.

 

[Soul Rebel]

Rep upper body
DB flat bench 4x12-15 90lb
Straight arm pulldown superset w/ scarecrows 4x12
BB shrugs superset w/ BB curls 4x12

 

[Soul Rebel]

ME Upper Body
BB Wide Grip Bench x5
Incline DB Press 65x23, x16
Chest-supported rows superset w/ face pulls 4s
Sitting trap machine 5 plates each side 3s
Hammer Curls 45x12x4

 

[Soul Rebel]

I forgot to post the DE Upper body and ME lower body from last week, but stats are pretty much the same. Losing some weight now, as I'm playing basketball 2-3x a week, so lifting has somewhat taken a backseat. Regardless--
ME Upper Body
BB Wide Grip Bench (pinkies on rings) x5
Incline DB Press 65x21, x18
Chest-supported rows superset w/ face pulls 3s
Sitting trap machine 5 plates each side 4s
Hammer Curls 47.5x12x4

 

[Soul Rebel]

Forgot to add this in, but this is last week's
ME Lower body
Deadlift 355x5
Bulgarian Split squats w/ jump at the top 3s
Hypers 2s
Ab circuit 2s

DE Upper Body
DB Press 4x12
Straight arm pulldown superset w/ scarecrows 4x12
Single arm Cable extensions 4x12
BB shrugs superset w/ BB curls 4x12

 

[Soul Rebel]

ME upper body
Wide grip BB bench x5
Incline DB press 70x20, x12
Pullups 4s
DB shrugs 125lb (really wish my gym had heavier DB's) 4x15
Hammer curls 4x12

 

[Soul Rebel]

4th of july week kinda screwed up my lifting schedule this past week.
DE upper body (Sat)
DB flat bench 4x12-15
T-bar rows 4x10
Cable lat raises 4x12
Shrugs 3x15 superset w/ BB curls 3x10

 

[Soul Rebel]

Just like to update this...Epistane is a really good product, I have another week left, but I am very pleased with the results considering I was not able to do a whole lot of cardio. I really think this thing could/would make a great cutter, and will probably try to do so in the near future. I've put on about 5lbs of lean muscle thus far, and my abdomen i looking a lot leaner still. Strength has somewhat gone up, but not a whole lot (as I was expecting). Still, the best part about this stuff is that I have experienced absolutely NO sides! Awesome. Will definitely use again in the future.

 

[Soul Rebel]

Starting another epistane cycle today. Gonna just do 40mg ED like last time I think. May ramp up the dosage if I see a lack of progress. Weighing in around 237, want to try and get leaner, as I'm attempting to use the epi as a cutter. Numbers aren't great, but decent considering I don't get a lot of time at the gym anymore.