Ark94's Workout Log

[ark94]

B2 W4 – Deadlift Emphasis This workout was done Thursday, 2nd
(weightxrepsxsets​

)

Yeeeee im back =D

Deadlift – should I be using a mixed grip? Only ever do double over all the time since I started
135x4x2
185x3x2
205x1
235x5x3 (no chalk at all!!!) – hella surprises for almost 2 weeks off

Split Squats (regular, no Bulgarian)
Bwx7
25lb DB’s (50lb) x7x3

Cable Pullthroughs
100x8x4 (tough be loved it)

Hammer Curls – damn it was hard
30x7
30x5

Notes
Very surprised with this workout!! Went hella good for not working out since the 20th.

 

[ark94]

man damn!!! finally soccer tournament is over =D but cannot fucking wait till the next one on saturday again... time to win that shit!

 

[ark94]

Okay, lots of updates i guess.

First, have not worked out in 3 weeks, pissed but i have gotten over it. Only thing is i'm fearing my first 3 weeks of working out again mad strength loss for a month or two now.

Second, soccer tournament is officially over. Everything for soccer is done till next year, except house league shit which i don't have to practice or prep for at all, just play. Did a lot of running and soccer practice in the last 3 weeks, and a shit load of gametime as well. Big toll on my lifts

There is actually a bunch of stuff i have been thinking about too, and i'll ask it later on when i have time, but im getting hammered with homework as well. Still going to be hitting the gym tonight though, so its all good.

 

[ark94]

B3 W1 – Deadlift
(weightxrepsxsets)​

Deadlift
135x5x2
175x3x2
205x1
235x4x5 (very happy with this result, no chalk first 2 sets, little bit of chalk I found last 3)

Cable Pullthroughs (these were tough)
100x12x3

Hammer Curls
30x5x3 (not too bad)

Core Training – Renegade Rows
12x20x3

 

[ark94]

B3 W1 – Bench Press
(weightxrepsxsets)​

- Workout was done on Wednesday, September 15th

Bench Press
45x5x2
95x3x2
115x2
135x5
135x5 (tough set)
135x5 (tough last rep)
135x3 (elbows flared like a b****)

Dumbbell Rows
30x4
50x2
65x5 (felt heavy, def. Lost strength)
65x5
65x5

Facepulls
90x12 (felt like im doing something wrong)
90x12
80x16 (felt like I was doing the correctly)
80x16

Core Training (still not sure the name)

Notes

Nothing really, though since i am posting this today i will say that i am fucked. Got sick from my teacher or from somewhere, and i have no energy. Honestly just woke up and i have no idea wtf is going on. Hopefully this passes away by Sunday.

 

[ark94]

Alright, so a few questions about my stalled weight.

I am up to a solid 180lbs... but i have been at that for about 3 weeks, however i did not workout for about 3 weeks as well. i did workout this week, but i lost a little idk why.

Is it possible that because i wasn't working out my weight stalled, and now that i started again it will climb back up? or will it start going up slowly?

I know food is a bit of an issue, i could probably gain a lot more weight, but like 3 weeks ago as well i cut out all milk. I once in a while, like honestly maybe 2-3 times a week will have milk, compared to a few liters every day during the summer.

Any suggestions on getting in some more calories without milk?

 

[Tblock1]

nice work man 180 lbs is great! Just keep eating more and lifting heavy is all i can say. Get that bench to 225 and that deadlift to 350 or so and youll be bigger for sure

 

[ark94]

nice work man 180 lbs is great! Just keep eating more and lifting heavy is all i can say. Get that bench to 225 and that deadlift to 350 or so and youll be bigger for sure

Thanks tblock, i can definitely see a 350 deadlift easy... but that 225 bench fuck no! lol

apparently i already look big to everybody at school, which really does piss me off. Not even big as in fat, big as in they say i look built now etc etc...

pissed the shit outta me because im only 180lbs, and to actually look big i have to get up to 220 =(

 

[ghettostudmuffin]

Reducing calorie intake makes it harder to grow both bigger and stronger.

Not working out for a couple of weeks will stall strength and even set it back a little. It's called use it or lose it. Lucky the body is pretty efficient and won't instantly drop strength or size after just a week. Many times a week off is the best thing for you, but 2-3 weeks is pushing it though and you start running into detraining.

 

[ark94]

Reducing calorie intake makes it harder to grow both bigger and stronger.

Not working out for a couple of weeks will stall strength and even set it back a little. It's called use it or lose it. Lucky the body is pretty efficient and won't instantly drop strength or size after just a week. Many times a week off is the best thing for you, but 2-3 weeks is pushing it though and you start running into detraining.

Yeah i love my milk but i am just running into other complications with it so i just took that out. However i did up my intake of other foods though to try and make up for the milk calories. Still i got a lotttt of calories from my milk.


Now that i look back on it, it really was not smart to take the 3 weeks off. But in those 3 weeks i would do chinups and weighted pushups, not consistent but on random days, and those 3 weeks consisted of a lot of soccer.

Reason i took it off, now correct me if i thought wrong, but i honestly was not gaining strength. I was losing it, i had progressed so well all summer up until like early August, then i started losing strength in my bench and upper body, and it started tolling on my lower body too. My front squats were getting weak. Is it possible to lose strength? I thought i was overtraining too much, and that week off would have been good, but then i ran into a bunch of other troubles with family etc and it turned into 2 weeks, and third week visiting cousins, staying over and shit like that.

Other question too Ghetto, i did my workouts last week after 3 weeks off. My first workout was deadlift day, and it seems my deadlift did not lose strength at all. In fact i gained a little strength, even after 3 weeks. But my bench day, i lost strength. Why is it my deadlifts are good but my bench isn't? I haven't been able to test my squats, but i would assume they went down as well.