DrewDarden’s Lifting Thread (Daily Workouts/Lifting Videos)

[DrewDarden]

W11D/Back
BW 195.0
Bike 60 min

BB Row 175 x6,10,12
Pulldown 152 x10,8,8
Cable Pullover 40x30, 50x20
-
Face Pull 50/60/64/64 x20,20,20,20
Rear DB Fly 14/14 x20,20,20,20
-
BB Shrug 175 x15,15,15
Farmer’s Carry 135 x60 sec, 60 sec, 60 sec

[admin]

mirin. GJDM

[DrewDarden]

W12D/Arms
BW 196.4
Bike 60 min

Triceps 9 working sets
Biceps 12 working sets
Forearms 9 working sets
Neck Machine 3 sets x3 directions (9?)

[DrewDarden]

PM Calves/Abs

I figured out a great way to do calves. The belt squat is the way to go. Easily loadable, and perfect contraction.

calves
abs
tIbialis

[DrewDarden]

W12D/Leg Day
BW 195.0
Bike 60 min
1620 kcal

Squat 3 sets
Walking Lunge 3 trips (down/back)
Leg Extension 3 sets
-
Leg Curl 3 sets
Back Raise 3 sets

[DrewDarden]

W12D/Pull
BW 193.8
Bike 60 min.

Pulldown 3 sets
DB Row 3 sets
Cable Pullover 3 sets
Shrug 3 sets
-
Face Pull 8 sets

[Getter_done]

Heck yeah brah.

[DrewDarden]

W12D/Arm Day
BW 192.2
Bike 60 min

9 sets biceps
9 sets triceps
9 sets forearms


Misc I’m so close to being finished with this calorie deficit. And it can’t come soon enough. But, the results are speaking for themselves.

[DrewDarden]

W13D/Legs
BW 192.0 (-200 lb)
Bike 60 min

BW Squat 5x10
Belt Squat 4x8-12
Leg Extension 4x15-20
-
Leg Curl 3x12-15
Nordic Raise 3x12-15
RDL 3x10-15

[Getter_done]

Mirin brah.

[DrewDarden]

Saturday Chest/Shoulders

Week 13
BW 191.8
Bike 60 min

Incline Camber 5 work sets
DB Fly 3 sets
Loaded DB Stretch 45/45 x30-45 seconds
Dip Machine 1 set to failure
-
Side Raise 3 sets
Upright Row 3 sets
DB Rear Delt Flyes 3 sets
-
Neck Machine 3 sets

[thaifoon90]

I'm doing chest/shoulders today too

[DrewDarden]

Post up a couple of videos. 👍🏻

[thaifoon90]

I wish I had a home gym like you, it's a lot harder to film in a crowded commercial gym. Just did:

• Incline DB press 4 sets of 7-8
• Hammer strength flat press 3 sets of 8-10
• Cable flyes 3 sets of 12-15
• Machine lateral raises 4 sets of 15
• Rear delt cable flye 6 sets of 15-20

[DrewDarden]

W13/Sunday Back & Biceps
BW 191.6
Bike 60 min

Pulldown 4 sets
Cable Row 2 sets
BB Row 2 sets
Cable Pullover 2 sets
->
BB Spider Curl 3 sets
DB Curl 2 sets
Hammer Curl 2 sets
->
Reverse Curl 2 sets
Forearms Machine 3 sets
DB R/W Curl 3 sets

[Getter_done]

Solid work brah.

[rectifryer]

How much strength off your deadlift have you lost while cutting? I've got to do a 40 week slow cut. Every time I cut cals aggressively I just piss out muscle.

[DrewDarden]

How much strength off your deadlift have you lost while cutting? I've got to do a 40 week slow cut. Every time I cut cals aggressively I just piss out muscle.

I try not to think about it too much lol. But I’ve lost 100 pounds over the past year, so I’ve lost some strength for sure. It’s hard to quantify how much though because I do a lot more volume and reps now. Once I’m settled with the weight loss, I’ll start working on strength again. Most of it is not a permanent strength loss for me in my opinion. Once I get back to maintenance, I’ll put some of that strength back on.

[DrewDarden]

W13/Legs
BW 191.6
Bike 60 min

BW Squat 5x10
Squat 3 working sets
Leg Extension 5x12-15
Leg Curl 3x12-15
Tibialis Raise x100,100,100
Calf Raise 3x20+

[DrewDarden]

W1D1 Maintenance/Legs
BW 192.2
Bike 30 min.
2998 kcal

BW Squat (warmup) 5x10
Squat 3 sets
->
Walking Lunge 3 sets
Leg Extension 3 sets
->
Lying Leg Curl 3 sets
Nordic Raise 3 sets
->
Tibia/Calf 3 sets each
3-Way Neck Machine 3 sets
Cable Abs 3 sets

[DrewDarden]

W1M/Push
BW 192.2
Bike 30 min

Shoulder Press 4 sets
Incline Bench 3 sets
DB Fly 3 sets
DB Side Raise 3 sets
Rope Press-down 3 sets
Rope Extension 3 sets
Face Pull 3 sets

[DrewDarden]

Week 2 Maintenance Diet
BW 195.8
Bike 40 min

Shoulder Press 4 sets
DB Side Raise 6 sets (last two were drop sets)
Rear Delt Flye 6 sets
Neck Machine 3 sets

[rectifryer]

Week 2 Maintenance Diet

@00:32 I see you're preparing for my visit

also shoulder press is so damn temperamental and dependent on diet. pisses me off.

[DrewDarden]

@00:32 I see you're preparing for my visit

also shoulder press is so damn temperamental and dependent on diet. pisses me off.

Yeah, I just came across some old videos recently of me doing like 205-225 on the shoulder press for reps. I even remember doing 275 for a couple of reps on more than one occasion. Now I’m in the 145 to 155 for 8-10 range after losing all this weight. 😩😩😩

And I know I keep saying it, but I’m going to get a lot of that strength back now that I’m eating some food. That strength training process begins now.

[DrewDarden]

W1/27 - Squat
BW 197.0
Bike 30 min

Squat 160x5, 185x5, 210x12
Leg Extension 100 x15,15,15
Leg Curl 65 x12,12,12
Tibia 65 x100,100,100
Standing Calf 165 x25,25,25
Hanging Knee Raise/Abs BW x10,10,10