Recent content by NoobSmoke

THURSDAY, FEBRUARY 19TH BACK CHIN-UPS 4X8 REVERSE GRIP ROWS 1X8 175LBS 1X7 195LBS SEATED CABLE ROW 1X8 170LBS 1X8 210LBS 1X8 230LBS 1X5 250LBS + 3 FORCED WIDE GRIP LAT PULLDOWN 3X12 LIGHT WEIGHTS FOCUS ON CONTRACTION AND STATIC HOLDS Didn't felt good today and the gym was fucking...

WEDNESDAY, FEBRUARY 18TH LEGS ATG SQUATS 3X3 235LBS STRAIGHT LEG CALF 90LBS NELSON LEG CURL REST PAUSE WITH 150LBS Gonna stick with ATG squats close stance for awhile and stop doing sumo squats, coul have done a couple more reps or more weight, but I didn't felt inspired today. It...

TUESDAY, FEBRUARY 17TH CHEST/SHOULDERS/TRIS BENCH PRESS 1X1 225LBS 1X9 185LBS INCLNED BB 1X5 165LBS 1X7 155LBS DB FLYES 1X10 35LBS EACH 2X10 30LBS EACH LATERAL RAISES SUPERSET WITH HAMMER STRENGTH SHOULDER PRESS 3X10LBS 25LBS PLATES + 3X10 140LBS DIPS 3X9-12 next week will...

SUNDAY FEBRUARY 15TH BIS/FOREARMS BB CURL 5X12 70LBS WRIST ROLLER 2X1MIN 20LBS. that's it, home workout. gym it's closed on sundays and tomorrow too because of the holidays. sigh

FRIDAY FEBRUARY 13TH CHEST/SHOULDERS/TRIS BENCH 1X3 210LBS hopefully 5 next time DB BENCH 1X6 90LBS EACH hopefully 8 n t BENCH 1X6 185LBS definitely 8 next time CABLE CROSSES 2X130LBS+DROPSETS SEATED MILITARY CLUSTER TRAINING 2X5 135LBS 145lbs next time. LATERAL RAISES 1X10 30LBS EACH+DROPSETS...

Wednesday, February 11th Back and Bis RACK PULLS (bellow the knee) 1x2 515lbs DB CHEST SUPPORTED ROW 1X8 70LBS EACH SUPERSETTED WITH LAT PULLDOWN 1X10 160LBS CHIN UPS 3X8 WIDE GRIP SCOTT CURL 3X8 60LBS Due to the lack of quality oly bars at the gym I had to use strapsdoing the rack...

Tuesday, February 10th Squat Day ATG Squats 1x1 285lbs (no belt) Wide Stance Squats 1x2 375lbs (with belt) ATG Squats with 3 second pause at the bottom 1x3 225lbs (no belt) Straight leg Calf Machine Rest-pause set with 110lbs for 60 reps. Been out from wide stance squats since Xmas so I kind...

So I'm a 26yo 5 10 and 200lbs with around 15-17% BF started early at 15yo 110lbs with alot of stops and clusterfucking in the middle, but lately I've been able to get my stuff together and being consistent about my workouts and with my diet at some extent... Obs: all sets are worksets, sure...