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Starting a log, training like a madman to work out my anger!

Let loose on what bro?

Buildingup dude you definately gotta try the squat cleans they were KICKING my ass! Power cleans and sqauts are like two of the most exhausting lifts imo and doing them together, shit!
 
Thanks Buddha, glad to have you following my friend.

I ended up going in to the gym today to do a little squat work and some cardio.

Squat: 135 x 30 / 135 x 20 / 185 x 8 / 225 x 3
FrontSquat: 135 x 10 / 135 x 10 / 135 x 8 / 135 x 8

40 Mins stair stepper.

Tomorrow is chest!
 
Competition is one of the best ways to train hard/make gains. I love it.
 
Did chest yesterday.

Started with some pullups then tried to 1rm flat bench 200 lbs, but didn't get it. Close but I know I'll get it soon. My 1 rep max is 195 I believe.

5x5 Bench
5x5 Incline
5x5 Decline

Superset With incline dumbell press and flat dumbell press. Did this with a buddy. While your buddy is lifting, you are doing decline pushups to failure the whole time, resting a few seconds after failure and keep going.

Superset
Dumbell Press 30 reps
Incline DB Press 30 reps

NO REST!

We did 3 rounds of this. So it's nonstop movement, you do the presses then bust out decline pushups (decline because I tried doing normal pushups and couldn't get 1 :P) until your partner finishes presses, then you hop on the presses. The only way to get through it is to grind away at the reps, no way in hell you're gonna get them unbroken unless you're doing pussy weight.

Then did some High cable chest presses and some low cable chest raises. Finished up with dumbell flys

3 sets of each, except flys which were 4 sets.

Abs

4 Mile run.

Ok last week after leg day I've had some pain in my knee, left knee. I think I may have done something to it when I was squatting. It wasn't hurting at all when I wasn't performing a squatting motion however. It is a strong pain but it still feels kind of dull if that makes sense; in other words, the pain is not sharp. It hurts when I bend the knee, go into squat position, or stand up when I've been sitting in a chair.

I'm really hoping it isnt cartilage and I really dont think that's what it is.

But yesterday I went for a 4 mile run, and it felt fine. Felt fine all day unless I bent it or anything like that, stood up, etc. I woke up this morning lying in bed, however, and it was throbbing pretty good. Took some advil and that made it feel a little better, but it's still aching as I'm sitting here right now. I'm not going to run on it. The knee hurt on Sunday when I was squatting but after a few sets the pain subsided, and it didn't seem to feel worse the day after.

Anyway, it hurts like a bitch today even when I'm sitting on me arse, which it wasn't doing before. And of course it hurts when I stand up. I've got a high pain tolerance thankfully but it's something I need to keep an eye on. I think it's just an injury or some kind of flare up so I'll give it a few weeks. I intend to keep squatting on it and fight trough the pain because, though it hurts when I squat, it didn't seem to get worse. Running I think made it worse, though it's not what caused it. I'll keep yall updated in case anyone has any ideas :P
 
I've fuckin killed it the past two days!

Unfortunately I can really tell that the letro is keeping me from gaining. I'm still hovering around 190 or maybe a few lbs under, and strength each week is still making small gains but they aren't too significant. Eating and lifting the way I am would normally yield much greater gains, but I know the letro is holding me back.

So I've decided as of today (Well ok, as of AFTER the breakfast I ate :P ) I'm going to cut back on calories and cut up a little before my surgery. That gives me two months. I can still see abs very well if I flex my stomach, but I'm sprouting some tiny love handles right under the obliques. I figure instead of throwing all this effort at bulking up when my body isn't really in the right state to bulk up, I'll blast away at those love handles.

I'm not gonna make significant changes to the diet, just for instance instead of 5 pancakes in the morning, I'll have 3. Instead of a massive bowl of eggwhites and 3 eggs, I'll just leave the egg whites out. Nothing drastic.

I also might run Osta 25 mg / day for just 4 weeks once I've tapered off letro and begin using forma. I've ran osta before for 8 weeks so I have experience with that particular SARM. The reason I might do that is that I have osta on hand haha. And I know osta isn't near as suppressive as S4

I'm gonna order some bodyfat calipers the next time I buy my DAA from the site I get it at. I'd estimate around idk like 12 or 14% bodyfat. All the fat seems to be right under my obliques, I dont really get it on my belly or anywhere else that bad. And don't get me wrong, I do not look fat. It's just a little bit

Tuesday:

Power Clean: 135 x 5 / 145 x 3 / 155 x 3 / 165 x 2 / 165 x 2 / 155 x 3 / 155 x 3 / 145 x 5 / 145 x 5
Seated DB Press: 50 x 5 / 50 x 5 / 50 x 4/ 45 x 5 / 45 x 5 / 40 x 5
Squat Clean (Ouch): 95 x 8 / 115 x 5 / 125 x 5 / 125 x 5 / 115 x 5 / 115 x 5
DB Lat Raise: 25 x 10 / 25 x 10 / 25 x 8 / 25 x 8
DB Front Raise: 17.5 x 8 / 17.5 x 8 / 15 x 10 / 15 x 10 / 15 x 8
Rear Delt Fly (Machine) : 115 x 12 / 115 x 10 / 110 x 10 / 100 x 12
Lat Raise (Machine): 80 x 12 / 80 x 10 / 70 x 10
Cable Crossovers 3 Sets each of low, medium, and high x many / x many / x many so 9 sets total
Upright Row: 85 x 8 / 75 x 8 / 75 x 8 / 70 x 8 / 70 x 8 / 65 x 8
Face Pull: 37.5 x 12 / 42.5 x 8 / 40 x 8 / 35 x 10 / 35 x 10
Dumbell Shrug: 75 x 10 / 75 x 8 / 70 x 8 / 70 x 8 / 65 x 10
Cable Shrug: xmany/ x many / x many

Cardio, I forget if I did 20 minutes or 30 but I think it was 30
 
Wednesday's workout was a hand fucker!!! 150 pullups total and did farmers walks to work on grip for a good 15 mins.

Bent over rows were done Pendlay style (Am I spelling that right? probably not) Thanks rustilldown for that article on proper rowing form I can't tell you how helpful that was and how different the new technique felt. That technique is far superior to any other. I felt it all over the back :)

Barbell Row: 95 x 5 / 115 x 5 / 120 x 5 / 125 x 3 / 115 x 5 / 105 x 5 / 110 x 5 / 105 x 5
75 Pullups
T-bar row: 50 x12 / 50 x 12 / 50 x 8 / 50 x 8 / 50 x 8
25 Pullups
Incline Row: 55 x 8 / 55 x 8 / 45 x 10 / 45 x 10 / 45 x 10
25 Pullups
Seated cable row: 85 x 8 / 85 x 8 / 75 x 10 / 75 x 8
25 pullups
Lat Pulldown: 110 x 8 / 105 x 8 / 90 x 12 / 90 x 10 / 90 x 10
Underhand Lat pulldown: 110 x 8 / 105 x 8 / 90 x 12 / 90 x 10 / 90 x 10
Lat Pushdown: 37.5 x 15 / 42.5 x 10 / 42.5 x 8 / 40 x 10

A good 15 mins of farmers walking. I'd walk till the weight was about to fall out of my hands, drop it and pick it back up in under 5 to 10 seconds and keep going, then repeat. Started with 60's and ended with 45's haha.

Did some abs

Then my buddy wanted to work out later that day so I came in and did a little more with him

Did some more barbell rows with the new techniquen this time lighter

Barbell rows with 75 lbs : x many/xmany/xmany/xmany/xmany
Bent over DB Lawnmowers: 50 lbs x many / x many / x many / xmany
Close grip lat pulldown 3 sets light weight high reps
Did 3 sets of dumbell bench press just for the hell of it.

I'm sore as fuck but thankfully today is leg day. Oh wait, my legs are sore too :P From sunday though, so the legs are good to go.
 
You can't drop carbs and protein (I saw u said you're dropping egg whites)

Also, I think it's dumb to cut now. You're gonna lose weight when u get surgery/recovery. Trust me. You will.
Keep gainin weight. "Tiny love handles" is no big deal.

Lastly, if you do decide to cut, you have to cut back on the volume, you already do insane amounts, on a calorie deficit, you'll f yourself over.
 
You make a good point bro. You think it would just be better to maintain and keep what I'm doing now?

Glad as always to have you following man. I know you know your shit. And yeah, I will definately lose weight when I get that surgery. It wont be fun to eat after having my tonsils removes, and there also wont be as many options of food as well.

I'm surprised I've made the small gains I have made while on letro. I can't wait to get off this shit.
 
I say keep gainin weight until surgery. Milk it for all it's worth. When u are full recovered from surgery, muscle mwmory will help you rebound quick. Example- I went to Ghana for 10 days, lost 7 lbs. in 2 weeks I gained back 5lbs without eating a ton of calories.
 
I've been liftin heavy as fuck on leg days for a while so I threw a curve ball at it.

This one was absolutely grueling I mean holy shit.

Squats: 105 x 50 / 125 x 40 / 135 x 30 / 155 x 20 / 185 x 10 / 185 x 10 / 155 x 20 / 135 x 30 / 125 x 20 / 105 x 50
Deadlift: 225 x 12 / 185 x 20 / 135 x 30 / 315 x 3 / 315 x 3 / 315 x 3 / 225 x 12
Front Squat: 135 x 8 / 135 x 8 / 115 x 10 / 115 x 10 / 105 x 12
Stiff Leg Deadlift: 185 x 12 / 205 x 10 / 205 x 8 / 205 x 8 / 195 x 10

20 mins stairstepper
 
NoFatChicks91 said:
I've been liftin heavy as fuck on leg days for a while so I threw a curve ball at it.

This one was absolutely grueling I mean holy shit.

Squats: 105 x 50 / 125 x 40 / 135 x 30 / 155 x 20 / 185 x 10 / 185 x 10 / 155 x 20 / 135 x 30 / 125 x 20 / 105 x 50
Deadlift: 225 x 12 / 185 x 20 / 135 x 30 / 315 x 3 / 315 x 3 / 315 x 3 / 225 x 12
Front Squat: 135 x 8 / 135 x 8 / 115 x 10 / 115 x 10 / 105 x 12
Stiff Leg Deadlift: 185 x 12 / 205 x 10 / 205 x 8 / 205 x 8 / 195 x 10

20 mins stairstepper
Click to expand...

Hahaha I don't even know what to sayaboutthis .. Sounds very grueling .. Glad you workout your legs though so many bros don't . Separates the boys from the men.. Keep bulking, when your tonsils are out blend up your calories. For example a quarter cup of natty PB, a scoop of whey, cup of oats, handful of blueberries a banana tbsp of cinnamon makes a great bulking shake.


Ride it like you stole it!!
 
^i concur. Damn man.
Btw, high rep deads, not a great idea just because you HAVE to keep tight form or you will get injured. Anywhere from 1-10 is fine, but when u get to 12+, it can get dangerous especially if weight is heavy (135lbs, of course not but you know what I mean)
 
Thanks guys :)

Building I completely agree with the high rep deads.

135 felt heavy as holy shit after all those squats and 225 didnt give me a prob. But I definately would never go any higher than that for high reps man you are totally right.
 
Well you have been doing this thread hmm for about a month or so read a lot of it even from the people that's joined you here and I got to say you and there people here are class!! Mad how you meet people lol just by creating a thread :-)

Sent from my ST18i using EliteFitness
 
Thanks man, glad to have you following. Everyone else that's following this log has helped me so much with their advice. They always have useful tips :)

Yesterday - Arms

One of the most intense arm workouts I've done, I mean it was everywhere, forearms were on fire, bi's and tri's. you name it!

Started with 5 sets of bench 135 at least 8 reps

Bench Press: x many/ x many /x many/ xmany/ xmany

GIANT SETS : You will perform all four exercises sequentially with ABSOLUTELY NO REST in between them. The completion of all 4 exercises = 1 set. 3 sets total. There's obviously no way in hell you're going to get the reps in unbroken. You're grinding away be 3, 2, even 1 rep as it goes on.

All exercises will be 12-15 reps no exceptions. The rule I gave myself is that I couldn't rest before a new exercise, but if I hit muscle failure I could rest for a few seconds as long as I DO NOT drop the weight. That way you're forearms are demolished while you're resting.

Giant Set- Triceps 3 sets
Skullcrushers 12-15 reps 50 lbs
Close Grip Bench Press: 12-15 reps 95 lbs
Overhead DB Tricep Extention: 12-15 reps 40 lbs
Bench Dips 12-15 reps

Giant Set - Biceps 3 sets
Spider curls 12-15 reps 45 lbs
Incline Curls 12 -15 reps 20 lbs first 2 sets 17.5 on the last set
Standing EZ Bar curls 12 -15 reps 45 lbs
Hammer Curls 12-15 reps 20 lbs/20 lbs/ 17.5 lbs

Superset 3 sets
Tricep Pushdown 8-12 reps
Tricep Rope Pushdown 8-12 reps

Superset 3 sets
Alternating Kettlebell Curls 24-30 reps total for both arms (25 lbs/25/20)
Cross body hammer curls 24-30 reps (20 lbs / 25 / 22.5)

Did a little shoulder work because that area needs improvement.

I'll tell you what, I've never felt the burn so well doing shrugs as I did yesterday because I supersetted them with shoulder presses. Higher reps lower weight.

Superset 3 sets
Seated DB press
DB Shrugs 50 lbs 12-15 reps, holding the shrug for over a good second.

Abs

40 mins cardio ( Because I knew last night and tonight I'll be out having beers with my buddy before he leaves home to go back to his military base.)
 
Here's a good one I use its got a mix of strength and hypertrophy
Example for my tricep giant set:

A1-DB Close Grip Bench: (elbow in)
---4-6 reps
A2- Dips/weighted dips:
----6-10 reps
A3- underhand push down:
--- 10-15 reps
A4- overhand push down(same weight as A3- basically extending the set)
A5- band overhead extensions or rope
--As many as you can.

Same with biceps- start with something compound like a chin up.
Then barbell curl then reverse curl
 
How much size have you put on so far NFC's? You must be eating bath tubs full of food! Keep up the good work.
 
Thanks Buddha. Well after I started this log I remember weighing myself one day and I was at about 182 lbs. Now I'm hovering at 190 :) there has been very minimal fat gain though believe it or not, and my body recomps very fast, all it really takes is a few weeks of more cardio and I can tell I look leaner, don't have to change the diet or anything. I'm eating more for breakfast than the people I live with eat throughout the day haha!

My motto right now is "You aren't supposed to count calories, you eat them."

Yesterday was chest. The app in my iTouch froze up that I use to log my lifts -.-

I started with DB bench press.

DB Bench press: 3 reps / 5 reps / 8 reps/ 12 / 20 / 12 / 8 / 5 / 2
Flat bench
Incline
Decline
High cable pushdowns
Low cable raises

Then hit some chest presses/ incline presses on machines

Did some flys and pushups, of course

Then abs

Cardio consisted of 20 mins stairstepped and 1 mile run in 5:55

Rep ranges on bench were 8-12, I've been doing 5 reps for quite a while so I felt it would be appropriate. I'll probably go back to 5 next week. Felt pretty strong yesterday and I wanted to go for a 1 rep max again. I've been stuck at 195 bench press and I know 200 is coming soon :P
 
Shoulders!

My god those squat clean and presses were brutal, those are one of the most exhausting exercises one can do.

Power cleans had excellent form at 145 lbs as well. I've been at 145 for quite a while but form could be kinda iffy at times, so I've been working on gains in form as opposed to weight, and I saw lots of improvement.


Power Clean: 135 x 5 / 140 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x5 / 140 x 5
Shoulder DB Press: 50 x 5 / 50 x 5 / 45 x 5 / 45 x 5 / 45 x 5
Squat Clean Press: 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8
Cable Lateral Raise: 10 x 10 / 10 x 8 / 7 x 10 / 7 x 10
Cable Front Raise: 13 x 8 / 10 x 10 / 10 x 10 / 7 x 12
Rear Delt Fly MAchine: 115 x 12 / 115 x 10 / 105 x 12
Cable crossover Low: 7 x 12 / 7 x 12 / 7 x 10
Cable Crossover high: 7 x 12 / 7 x 12 / 7 x 12
Lateral Raise Machine: 80 x 8 / 70 x 10 / 65 x 8
Face Pull: 35 x 12 / 35 x 12 / 35 x 12 / 30 x 12
Barbell Upright Row: 65 x 8 / 55 x 10 / 55 x 10 / 50 x 12 / 50 x 12
Dumbell Shrug: 50 x 20 / 50 x 15 / 50 x 15 / 55 x 12 / 55 x 12
 
Back and a little biceps/ tri's yesterday

Barbell Row: 110 x 5 / 105 x 7 / 105 x 5 / 105 x 5 / 105 x 5 / 100 x 5/ 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5
25 Pullups
T Bar Row: 45 x 12 / 55 x 8 / 55 x 8 / 55 x 10 / 55 x 10
25 Pullups
Seated Cable Row: 70 x 10 / 70 x 10 / 70 x 8 / 70 x 8
25 Pullups
Lat Pulldown: 110 x 8 / 90 x 12 / 90 x 12 / 90 x 10
25 Pullups
Reverse Grip Pulldown: 100 x 10 / 90 x 10 / 85 x 10 / 85 x 10

Superset (2 Sets)
Alternating Kettlebell Curls 20 lbs 24 reps
Alternating Cross body hammer curls 25 lbs 24 reps

Supersets (2 sets)
Kettlebell Curls (Not Alternating) 8 reps
Hammer Curls (Not alternating) 8 reps

7 drop sets of tricep pushdowns sort of FST-7 style

Abs

Came in later that night and did a 5 mile run

Throwing in those 25 pullups in between weighted exercise just tore my lats to pieces, by the end I was having to swing so much into my kip to get a single pullup. Good workout!
 
NoFatChicks91 said:
Shoulders!

My god those squat clean and presses were brutal, those are one of the most exhausting exercises one can do.

Power cleans had excellent form at 145 lbs as well. I've been at 145 for quite a while but form could be kinda iffy at times, so I've been working on gains in form as opposed to weight, and I saw lots of improvement.


Power Clean: 135 x 5 / 140 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x5 / 140 x 5
Shoulder DB Press: 50 x 5 / 50 x 5 / 45 x 5 / 45 x 5 / 45 x 5
Squat Clean Press: 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8 / 95 x 8
Cable Lateral Raise: 10 x 10 / 10 x 8 / 7 x 10 / 7 x 10
Cable Front Raise: 13 x 8 / 10 x 10 / 10 x 10 / 7 x 12
Rear Delt Fly MAchine: 115 x 12 / 115 x 10 / 105 x 12
Cable crossover Low: 7 x 12 / 7 x 12 / 7 x 10
Cable Crossover high: 7 x 12 / 7 x 12 / 7 x 12
Lateral Raise Machine: 80 x 8 / 70 x 10 / 65 x 8
Face Pull: 35 x 12 / 35 x 12 / 35 x 12 / 30 x 12
Barbell Upright Row: 65 x 8 / 55 x 10 / 55 x 10 / 50 x 12 / 50 x 12
Dumbell Shrug: 50 x 20 / 50 x 15 / 50 x 15 / 55 x 12 / 55 x 12
Click to expand...

I'd do more presses than those pesky lateral raises.. I like to start every shoulder day with standing millitary. It packs on size and strength
 
Crazy volume as always. Agreed with Evan about the military presses, great for size/strength. If you're still thinking about doing 5/3/1 then I think you could make some good gains from it, the lower volume and higher intensity would be a good switch up for you, then you could maintain the volume on your assistance work. Plus it's got military presses every Friday :)
 
Agree with the guys above. When ur pressing 135lbs for reps, u got shoulders man. And when u press 185 for reps, you got cannon balls
 
Buildingup24 said:
Agree with the guys above. When ur pressing 135lbs for reps, u got shoulders man. And when u press 185 for reps, you got cannon balls
Click to expand...

Hahah and when its 225 for reps you can officially say ya got boulders for shoulders !!
Man keep up the solid workouts I am inspired!! Why did I take tonight off I wonder. ?

Ride it like you stole it!!
 
New deadlift PR on thursday my bros :D 345 x 5

Squats: 205 x 5 / 225 x 5 / 225 x 5 / 225 x 5 / 225 x 5 / 225 x 5
Deadlift: 225 x 5 / 225 x 5 / 315 x 5 / 335 x 5 / 345 x 5 / 340 x 4 / 335 x 5

I'm going to start lifting like 20 lbs lighter on front squats from now on so I can focus more on driving my elbows up to the ceiling. Form isn't perfect on like 160 for the first 2 or 3 reps but i start bending over too much on the last few reps. I needa put my pride away and go lighter and do the form right otherwise I'm not doing myself much good.

Front Squat: 170 x 2 / 160 x 5/ 160 x 5/ 145 xc 5 / 145 x 5 / 140 x 5 / 135 x 5 / 135 x 5
Stiff Leg Deadlift: 285 x 5 / 280 x 5 / 275 x 5 /270 x 5 / 265 x 5
Dumbell Lunge: 90 x `16 / 90 x 16 / 90 x 16
Weighted Back Extentions 25 x 12 x 12 x 12
Hack Squats: 220 x 5 / 220 x 5 / 220 x 5 / 200 x 5 / 200 x 5

15 mins of cardio
 
Apologize on my tardiness on updating tha log guys. Man I've been out chasing chicks like nonstop every weekend haha. It's been keepin me busy and I had an... interesting night last night let's just say I didn't have time to post me log :P

Finally hit 200 lbs on bench press!!!!! Boo fuckin ya! You bastards that bench 315 for reps are rolling your eyes haha but that shit is unheard of for me :)

Rus, evan, bulding I listen to you guys about the presses. My shoulder presses are definately low.

So I'm doin less volume on tha arms on friday, I mean still killing the arms don't get me wrong.

Military presses 5x5
Bench Press 5x5
Barbell rows 5x5

Tons of dropsets like 7-set drop sets on cable exercises just squeeze out 8 reps immediately go the next weight lower, doing that on curls and tricep pushdowns.

Drag curls, alternating curls, all that good shit, higher reps lighter weight to hone in on the contraction. Tore the shit out of my triceps too.

Finished off with some abs and about 40 mins total of cardio, it was broken up because this girl called me on the stair stepper and talked for like 10 mins.

Badass workouts getting stronger :) and I'm still on that nasty ass letro, not for much longer though! But I'll testify that you CAN make gains on letro.

I'mma be working my ass off on some college work till wednesday night so hopefully it doesn't interfere with my workouts but I've gotta get on my grades, they kinda slipped a bit this semester. Boys, bodybuilding makes chasing the ladies a piece of cake. I'm not anywhere near a big ass mofo but I look very fit, shit I guess that's all it takes :P I'll be back at it next weekend hopefully. But gym first
 
NoFatChicks91 said:
Apologize on my tardiness on updating tha log guys. Man I've been out chasing chicks like nonstop every weekend haha. It's been keepin me busy and I had an... interesting night last night let's just say I didn't have time to post me log :P

Finally hit 200 lbs on bench press!!!!! Boo fuckin ya! You bastards that bench 315 for reps are rolling your eyes haha but that shit is unheard of for me :)

Rus, evan, bulding I listen to you guys about the presses. My shoulder presses are definately low.

So I'm doin less volume on tha arms on friday, I mean still killing the arms don't get me wrong.

Military presses 5x5
Bench Press 5x5
Barbell rows 5x5

Tons of dropsets like 7-set drop sets on cable exercises just squeeze out 8 reps immediately go the next weight lower, doing that on curls and tricep pushdowns.

Drag curls, alternating curls, all that good shit, higher reps lighter weight to hone in on the contraction. Tore the shit out of my triceps too.

Finished off with some abs and about 40 mins total of cardio, it was broken up because this girl called me on the stair stepper and talked for like 10 mins.

Badass workouts getting stronger :) and I'm still on that nasty ass letro, not for much longer though! But I'll testify that you CAN make gains on letro.

I'mma be working my ass off on some college work till wednesday night so hopefully it doesn't interfere with my workouts but I've gotta get on my grades, they kinda slipped a bit this semester. Boys, bodybuilding makes chasing the ladies a piece of cake. I'm not anywhere near a big ass mofo but I look very fit, shit I guess that's all it takes :P I'll be back at it next weekend hopefully. But gym first
Click to expand...

Awesome positive feeling post buddy. :D go get them girls !


Ride it like you stole it!!
 
Got another bench PR, lol. 205 Lbs.

So that's 10 lbs in 2 weeks increase :)

Lol the funny thing is my chest has always been big as fuck, I always get comments about my pecs yet I've always been weak at benching. It's because I never worked my back!!!!!! I think ever since you guys got me hitting my rear delts and now that I'm doing barbell rows correctly it's really shot that bench up.


Barbell Row: 105 x 5 / 110 x 5 / 115 x 5 / 120 x 5 / 115 x 5 / 115 x 5
Bench Press: 175 x 3 PR / 200 x 1 / 205 x 1 PR / 165 x 5 / 165 x 5 / 160 x 5 / 160 x 5/ 155 x 5
Incline DB Press: 60 x 5 / 60 x 5 / 60 x 5 / 60 x 5 / 60 x 6 (Rested longer on that one)
Decline Bench Press: 135 x 10 / 155 x 5 / 160 x 5 / 160 x 5 / 155 x 5 / 155 x 5
Cable Flys: 20 x 10 / 17 x 15 / 23 x 8 / 20 x 10 / 20 x 10 / 20 x 8
100 Pushups
Close Grip Bench: 95 x 10 / 95 x 7 / 85 x 8
Tricep Dips: 5 / 3/ 3 / 1
Seated "L" Extentions: 10 x 10 / 10 x 8 / 10 x 10 (Rested longer)

Abs
30 mins cardio
 
Building you are a crazy SOB doing 100 135 lb squat cleans, I mean I don't know what else to say.

100 at 115 took me 20-30 minutes and Once I got to 50 I was getting like 2 or 3 and had to rest at least 10 or more seconds before I tried for more reps. I got through it but holy shit man

Power Clean: 135 x 5 / 145 x 5 / 150 x 5 / 145 x 5 / 145 x 5
Overhead Press: 105 x 4 / 100 x 5 / 100 x 5 / 95 x 5 / 95 x 5 / 90 x 5
100 Squat Cleans at 115 lbs
Seated DB Press: 25 x 20 / 30 x 12 / 30 x 10 / 25 x 12 / 20 x 20
DB Front Raise: 17.5 x 8 / 15 x 8 / 15 x 8
Cable Crossover Low xmany xmany xmany
Cable Cross over medium xmany xmany xmany
Cable Crossover High xmany xmany xmany
Lat Raise Machine: 80 x 8 / 75 x 8 / 70 x 8/ 65 x 8
Upright row: 80 x 8 / 75 x 8 / 70 x 8 / 70 x 8
Face Pull: 42.5 x 8 / 37.5 x 10 / 37.5 x 10 / 37.5 x 8
Barbell Shrug: 160 x 12 / 160 x 10 / 160 x 10 / 160 x 10
DB Shrug: 65 x 8 / 60 x 10 / 60 x 10 / 60 x 8 / 50 x 12 dropset
Hammer Strength Shoulder Press: 90 x 12 / 130 x 8 / 130 x 8 / 130 x 6 / 120 x 8
Rear Delt Fly: 115 x 12 / 115 x 10 / 105 x 10 / 100 x 10

30 mins cardio
 
Weds

Bent over Row: 110 x 5 / 105 x 5 / 105 x 5 / 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5
Lat Pulldown: 160 x 5 / 155 x 5 / 130 x 10 / 100 x 20 / 90 x 30
Reverse Pulldown: 165 x 5 / 170 x 5 / 140 x 10 / 105 x 20 / 90 x 30
Rows 3 sets wide, 3 sets hammer for reps
Lat Pushdown: 42.5 x 8 / 42.5 x 8 / 42.5 x 8 / 37.5 x 8 / 32.5 x 8 / 27.5 x 8 (Drop sets at the end)
Incline Row: 55 x 10 / 55 x 8 / 45 x 8 / 45 x 8
T-bar Row: 50 x 10 / 50 x 8 / 45 x 8 / 40 x 10
Barbell Curl: 40 x 20/ 40 x 20 / 40 x 20 / 40 x 20
Cross Body Hammer Curls 3 sets

Abs
30 mins cardio
 
New PR on thursday for squats 5 reps fuck yeah!!! 235 x 5

Good lift that day overall. Didnt get the PR of 395 deadlift, but I went for it and I'll get that bitch soon!

Squats: 205 x 5 / 225 x 5 / 235 x 5 PR / 225 x 5 / 225 x 5 / 220 x 5
Deadlift: 365 x 1 / 335 x 5 / 345 x 5 / 335 x 5 / 330 x 5 / 325 x 5
Front Squat: 155 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5
Stiff Leg Deads: 285 x 5 / 285 x 5 / 280 x 5/ 275 x 5 / 265 x 4 Hahah I was fuckin spend I fought and fought for 5 reps but it wasn't happening.
Back Extentions 25 lbs : 12 / 12 / 12
Hack Squats: 220 x 5 / 200 x 5 / 200 x 5 / 200 x 5 / 200 x 5


10 Mins of stair stepper just to cool off

I was sore as fuck the next day, lower back more than anything however. I'm stoked about that PR.
 
Nice...you will get it bro, just keep trying and it will happen! I remember when I hit my PR on squats...545 for 3, it has been a long time but a couple weeks ago I think I did 455 for a few, working my way back up to it though.

Sent from my DROID BIONIC using EliteFitness
 
Great work NFC! I really enjoy your log. Good to see your hitting your pr's. I just started benching over 200 myself.
 
Friday Arms day!

But I'm doin presses as you bros suggested. Twice a week. Also barbell rows because those need work and I love them now that I'm doing them correctly, thanks Rus for that article.

PR on 105 x 5 Overhead press.

I know that's not impressive lol but I can't believe I'm still making small PR's this frequently while on letro. I started this log on letro. My gym buddy he started working out with me 2 months ago and has gained 12 lbs following the meal plan i made for him and lifting with me. No shit his max on bench was a good 30 lbs under mine. Now his is 200 lbs and I'm at 200.

I see him as an example of what my gains will be like once I get off letro. He isn't on shit and I won't let him go down the path. I think as long as I remain on letro I'll float at around 190 lbs. I'm making strength gains but no noticable size gains anymore. Tapering off letro probably after next week thank god.

I work out harder than my buddy so I'm stoked. I'm goimg to make sick fuckin gains. Can not wait!

Bent over Row: 105 x 5 / 110 x 5 / 110 x 5 / 105 x 5 / 105 x 5 / 95 x 5/ 95 x 5
Bench Press: 155 x 5 / 165 x 5 / 170 x 5 PR!!!! / 165 x 5 / 165 x 5
Overhead Press: 95 x 5 / 105 x 5 PR / 100 x 5 / 100 x 5 / 100 x 5
Cross Body HammerCurl: 25 x 12 / 20 x 20 / 17.5 x 30 / 20 x 20 / 25 x 10
Tricep Dip: 14 Bodyweight / 20 with assistance/ 30 assist/ 20 assist/ 5 bodyweight
Lying High Cable curl: 52.5 x 10 / 57.5 x 8 /57.5 x 8 / 57.5 x 8
Ultra close grip bench: 95 x 12 / 95 x 10 / 85 x 10 / 85 x 10
Preacher Curl: 55 x 10 / 50 x 10 / 45 x 10 / 45 x 10

I lift light on preachers so I can have my arms go all the way down. Perfect form. No cheating. no bs.

Standing Dumbell Extention: 50 x 12 / 50 x 10 / 45 x 10 / 45 x 10
Kettlebell Curl : 25 x 8 / 25 x 8 / 25 x 8 / 20 x 8
Tricep Pushdown: 57.5 x 10 / 52.5 x 10 / 47.5 x 10 / 47.5 x 10

Then I ran about 5 and a half miles averaging 6:30 miles.

Ate like SHIT last night and this moring lol.

TONS of pizza at this pizza buffet and I ate at cracker barrel this morning (or when I woke up at someone elses' house :P) but at least I got catfish there, wasn't too bad.
 
1. Congrats on the PR.
2. Stiff legs--use 25lb plates-get that stretch- higher rep to protect lower back.
3. Hope the lay was good : p
 
Hahahaha will give point number 2 a try and point number 3 ;)

Thanks about the PR man! I got that pr on OHP because you and the boys got me doin presses 2x a week. It's really given me an edge.
 
Dude good work on the gains and pr and once your off the letro I'm sure that nasty dry feeling and the joints will be thankful and you will really be able to push forward !! Keep up the good work and I agree, the more rear delt work you do , the stronger your bench will be.. I also have a huge chest but it is only been getting stronger lately.. Wish I could get it to be more defined too


Ride it like you stole it!!
 
Brutal arms day.

Dumbell Press: 65 x 5 / 70 x 5 / 70 x 5 / 65 x 5 / 65 x 5

GIANT SET 3 sets total
Spider Curl : 45 x 12
Incline Curl: 20 x 12
Barbell Curl: 45 x 12
Hammer Curl: 45 x 12

3 Drop sets alternating dumbell curls

Giant Set 3 Sets total
Skullcrusher: 50 x 12
Close Grip Bench: 95 x 12
Standing Overhead DB Extention: 50 x 12/ 45 /45
Bench Dips 12/ 12 / 15

Supersets 3 Sets
Standing High Cable curls
Cross Body Hammer curls alternating

Superset
Rope Tricep Extention
Rope Overhead Extention

3 sets drag curls
3 sets tricep pushdown

Abs

30 mins stairstepper
 
Shoulders

Power Clean: 135 x 5 / 145 x 5 / 155 x 3 / 145 x 5 / 145 x 5 / 145 x 5 / 140 x 5 / 140 x 5
Overhead Press: 105 x 5 / 110 x 5 PR!! / 105 x 5 / 100 x 5 / 100 x 4 / 95 x 5
Squat clean Press: 95 x 5/ 105 x 5 / 105 x 5 / 110 x 5 / 110 x 5
Seated DB Press: 45 x 5 / 45 x 6 / 45 x 5 / 45 x 5 /45 x 5
Lat Raise Machine: 90 x 8 / 85 x 8 / 80 x 8 / 80 x 8
Rear Delt Fly Machine: 115 x 12 / 115 x 8 / 100 x 10 / 100 x 10
Cable Crossover Low: 7 x 10 / 7 x 10 / 7 x 10
Cable Crossover High: 10 x 10 / 10 x 10 / 10 x 10
DB Front Raise: 17.5 x 8 / 15 x 8 / 15 x 8
Face pull 40 x 10 40 x 10 / 40 x 10 / 40 x 10
BB Upright row: 70 x 8 / 60 x 10 / 60 x 10 / 60 x 8
DB Shrug: 70 x 10 / 70 x 8 / 65 x 10 / 65 x 10 / 65 x 10

5 Mile Run in 32:30 (6:30 minute miles)
 
Ok, if you've never supersetted Barbell rows (Pendlay style) with just outside shoulder width pushups, by god, try it.

I didnt feel the pushups in my chest, whatsoever. I've never felt a burn in my lats like I did from doing that. And Idk if my lats have ever been this sore the next day. Love it

Bent over Row: 95 x 10 / 95 x 10 / 95 x 8 / 85 x 10 / 85 x 10
25 Wide grip pullups Immediately after last set

Reverse Bent over Row Supersetted with pushups to failure
Reverse Bent over row: 85 x 10 / 85 x 10 . 85 x 8 / 85 x 8 / 85 x 8
Pushups : 30/ 20/20 / i forget

Wide Grip pullups 25

T Bar Row: 45 x 10 / 45 x 10 / 45 x 8 / 45 x 8 / 45 x 8

Chin up 25 reps

Reverse Grip Lat Pulldown: 110 x 10 / 110 x 10 / 110 x 8 / 110 x 8 / 110 x 8
Wide Grip Lat Pulldown: 110 x 8 / 100 x 8 / 100 x 8 / 100 x 8 / 90 x 10
Chin up 25

Did some abs supersetted with lat pushdown

30 mins cardio.

So I began tapering off letro today. I was up to 5 mgs daily. Did nothing. I was running letro torem and prami.

Lumps are still there like BB sized lumps, hardly noticable. Sometimes it looks like I'm nippin tho. I went from 2.5 yesterday to about 8 / 10 of the dosage I was taking today. And motherfucker my right nipple is hurting. I know it's not even because I am tapering off, it's just starting to get worse around the time I start to taper off. I've been on this shit for like 4 months and I can't take it anymore. Plus I want it out of my system when I have surgery.

It's so frustrating. I just want them gone.

But I'll make some sick ass gains once I'm off for sure.
If I could afford surgery to get the lumps removed I'd be all over it. But I can't afford that.
 
I'm gona throw out an idea. Try it for a couple weeks, see if you gain any more than normal.

Lower your volume as far as sets go, and change reps to be 8-15 reps for a bit and see what happens- also, do not train to failure.
 
Buildingup24 said:
I'm gona throw out an idea. Try it for a couple weeks, see if you gain any more than normal.

Lower your volume as far as sets go, and change reps to be 8-15 reps for a bit and see what happens- also, do not train to failure.
Click to expand...

Force yourself to take days off, keep cardio low

I REALLY think your body is primed to supercompensate. Make sure you eat right too n no booze.
 
You have a point.

It's worth a try haha. If I do I'd have to eat slightly less. I mean I'd still get a caloric surplus. But I am eating SO much to compensate for these 3 hour workouts.
 
NoFatChicks91 said:
You have a point.

It's worth a try haha. If I do I'd have to eat slightly less. I mean I'd still get a caloric surplus. But I am eating SO much to compensate for these 3 hour workouts.
Click to expand...

Also remember all them carbs/ calories you eat are holding water in your body, guaranteed if you decided to shred up, your nips would feel better. My nipples get puffier when I get a higher body fat and damn they can even slightly hurt sometimes if pressed on funny but I've come to realize I don't have gyno, but my chest likes to store some water and fat there if I go overboard, regardless if I am using a substance or not. U can almost guarantee that some of it is diet/ water/fat just hangin out. Also the more fat the more estro present. I'm not sayin stop bulking just sayin don't freak out too much. No matter how much letro you take your body will still store water where it wants if its from too many carbs.


Ride it like you stole it!!
 
That helps put my mind at ease haha. Thanks bro.

That's interesting but it makes sense. I'm going to do a shred sometime after the surgery. It could very well help
 
Still sore from this one haha

Squats: 105 x 50 / 125 x 40 / 140 x 30 / 160 x 20 / 190 x 10 / 190 x 10 / 160 x 20 / 140 x 30 / 125 x 40 / 105 x 50
Deadlift: 225 x 12 / 225 x 10 / 225 x 10 / 225 x 10 / 265 x 8
Stiff leg DL: 225 x 8 / 205 x 8 / 205 x 8 / 195 x 8 / 195 x 8
Front Squat: 95 x 12 / 95 x 10 / 95 x 10 / 95 x 10 / 95 x 10
 
Ah guys I went to this birthday party last night. The birthday girl was soooo hot. All these guys were trying sooooooo hard to get with her. I don't compete for girls that's fucking stupid so I wasn't hittin on her. So she comes up to me and says oh it's really cold in my bed or some shit so I got in on that and slept with her at some farm out in the middle of nowhere lmao. After everyone said it was not gonna happen.

Heartwarming story.

Drank lots of beers that night but I kept it under control. Didn't get sick :)

I didn't work out today at all and I'm about to eat like shit, fast food. And I'm really startin to see that 8 pack again cuz I've been doing more cardio. The ability of fit body to score girls without you having to do any effort is an awesome thing. So no more cheat meals after this til next weekend.

Obviously no Halloween candy :P\

New bench PR 210

Face Pull: 42.5 x 12 / 10 / 10
Brench Press: 210 x 1 PR / 170 x 5 / 175 x 5 PR/ 170 x 5 / 165 x 5 / 165 x 5
Incline Bench: 135 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5
Decline Bench: 165 x 4 / 155 x 5 / 155 x 5 / 150 x 5 / 145 x 5
Decline DB Flys: 20 x 8 / 8 / 8
Dumbell Flys: 20 x 8/ 8 / 8
Incline Flys: 20 x 10 / 8 / 8
Seated Dumbell Press: 45 x 5 / 45 x 5 / 40 x 6 / 40 x 6 / 40 x 6

Nasty ab circuit

45 mins cardio
 
Awesome story sounds like your attitude and everything are coming back to the happier side of things and you are enjoying life !' See I knew things would look up after a while damn now your scoring girls out
On the farm that's dope!! Good work! Chicks like them 8 packs and chest keep at it nothing beats a girl outing her hand on your arm or chest and seeing her react like damn ;) ! Nice work friend keep it up!


Ride it like you stole it!!
 
Rustilldown said:
Awesome story sounds like your attitude and everything are coming back to the happier side of things and you are enjoying life !' See I knew things would look up after a while damn now your scoring girls out
On the farm that's dope!! Good work! Chicks like them 8 packs and chest keep at it nothing beats a girl outing her hand on your arm or chest and seeing her react like damn ;) ! Nice work friend keep it up!


Ride it like you stole it!!
Click to expand...

got back on the horse. Good stuff man.
 
NoFatChicks91 said:
So I began tapering off letro today. I was up to 5 mgs daily. Did nothing. I was running letro torem and prami.

Lumps are still there like BB sized lumps, hardly noticable. Sometimes it looks like I'm nippin tho. I went from 2.5 yesterday to about 8 / 10 of the dosage I was taking today. And motherfucker my right nipple is hurting. I know it's not even because I am tapering off, it's just starting to get worse around the time I start to taper off. I've been on this shit for like 4 months and I can't take it anymore. Plus I want it out of my system when I have surgery.

It's so frustrating. I just want them gone.

But I'll make some sick ass gains once I'm off for sure.
If I could afford surgery to get the lumps removed I'd be all over it. But I can't afford that.
Click to expand...

I can see you are still killing it in the gym, and as far as the gyno goes it won't remove it 100%, it will reduce it down to a certain extent...but not completely get rid of it. Do you have Forma for your tapering? You should use it to help prevent Letro rebound, and taper off the Prami as well, but keep on the Torem for a couple of weeks to combat rebound as well. I sucks bro, trust me I know...I have some puffy crap still as well, but will see how they look after I drop down BF to contest level and see how bad they really are...I have a feeling I just have chest fat with abnormal glands lol. Keep your spirits up, keep moving forward, and good things will come your way.
 
NoFatChicks91 said:
Ah guys I went to this birthday party last night. The birthday girl was soooo hot. All these guys were trying sooooooo hard to get with her. I don't compete for girls that's fucking stupid so I wasn't hittin on her. So she comes up to me and says oh it's really cold in my bed or some shit so I got in on that and slept with her at some farm out in the middle of nowhere lmao. After everyone said it was not gonna happen.

Heartwarming story.

Drank lots of beers that night but I kept it under control. Didn't get sick :)

I didn't work out today at all and I'm about to eat like shit, fast food. And I'm really startin to see that 8 pack again cuz I've been doing more cardio. The ability of fit body to score girls without you having to do any effort is an awesome thing. So no more cheat meals after this til next weekend.

Obviously no Halloween candy :P\

New bench PR 210

Face Pull: 42.5 x 12 / 10 / 10
Brench Press: 210 x 1 PR / 170 x 5 / 175 x 5 PR/ 170 x 5 / 165 x 5 / 165 x 5
Incline Bench: 135 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5
Decline Bench: 165 x 4 / 155 x 5 / 155 x 5 / 150 x 5 / 145 x 5
Decline DB Flys: 20 x 8 / 8 / 8
Dumbell Flys: 20 x 8/ 8 / 8
Incline Flys: 20 x 10 / 8 / 8
Seated Dumbell Press: 45 x 5 / 45 x 5 / 40 x 6 / 40 x 6 / 40 x 6

Nasty ab circuit

45 mins cardio
Click to expand...

That is one of the corniest but effective pick up lines from a girl I have ever heard lol, but hey got to keep them farm girls warm at night bro!!!
 
Thanks MA, I'm tapering off it all right now and I'm already using the forma.

Things are going well shit I feel better mentally each day almost as the letro dose gets lower.

Haha and the pickup line, I know :P It's almost as corny as something I might say to a girl. It worked though hahah. I'm tryin to get her number. Didn't get it -.-
 
I'm a little late on the logs this week guys, I'll get em up soon though.

Lots of tough workouts this week.

Yesterday I got a 390 lb deadlift, a new pr, and went for 395.

Got it!!!! So new PR of 395 on deadlift, 10 lb increase. 405 Is coming fast guys :D
 
Monday was arms didn't get to log it all but I tried Joe's seated barbell curls. Definately felt like it stimulated the biceps much differently

Lifted heavy like 4-6 reps.

Triceps were more sore than they've been since... I can't even remember. Biceps, not so much. My triceps seemed to respond well to the heavy low rep sets

30 mins cardio
 
Overhead Press: 105 x 5 / 115 x 4 / 110 x 2 / 105 x 3 / 95 x 5 / 95 x 5
Power Clean: 135 x 8 / 135 x 8 / 135 x 8 / 135 x 8 / 135 x 8
Shoulder Press Hammer Strength: 160 x 5 / 170 x 5 / 175 x 5 / 165 x 5 / 160 x 5

Superset
Dumbell Press: 35 x 10 / 35 x 8 / 30 x 8 / 30 x 8
DB Lat Raise: 20 x 10 / 20 x 8 / 17.5 x 8 / 15 x 8

Superset
Arnold Press: 25 x 8 / 25 x 8 / 25 x 8 / 25 x 8
DB Front Raise: 12.5 x 8 / 10 x 8 / 10 x 8 / 7.5 x 10

Cable Crossovers (Low): 3 Drop sets of 7 lbs 8-12 reps down to 3 lbs 8-12 reps. 6 Sets total, most intense burn I've ever felt in the rear delts and most sore I've been the day after.
Cable Crossovers (Med): 3 Drop sets of 7 lbs 8-12 reps down to 3 lbs 8-12 reps. 6 Sets totalCable Crossovers (High): 3 Drop sets of 7 lbs 8-12 reps down to 3 lbs 8-12 reps. 6 Sets total

Face Pull: 42.5 x 8 / 32.5 x 12 / 22.5 x 15

DS = Drop set
Upright Row: 60 x 10 / 40 x 10 DS / 60 x 10 / 40 x 10 DS / 60 x 8 / 40 x 8 DS / 60 x 8 / 40 x 8 DS

Dumbell Shrug: 60 x 12 / 45 x 10 DS / 65 x 8 / 45 x 8 DS / 60 x 8 / 45 x 8 DS

Barbell Shrugs: 160 x 8 x 8 x 8 x 8

40 min cardio
 
Back

Nasty shit.

Superset
Barbell row: 95 x 8 / 90 x 8 / 90 x 8 / 90 x 8 / 90 x 8
Pushups: 30 / 20 / 15 / 20 / 20

Giant Set
Reverse Grip Barbell Row: 90 x 10 / 90 x 8 / 90 x 8 / 85 x 10/ 85 x 10
Pullups: 5 / 10 / 15 / 10 / 5
Pushups: 10 / 15 / 20 / 15 / 10

Lat Pulldown: 110 x 10 / 110 x 8 / 100 x 10 / 100 x 8
Reverse Grip Lat Pulldown: 110 x 8 / 100 x 10 / 100 x 10 / 100 x 10
T Bar Row: 45 x 8 / 45 x 8 / 45 x 8 / 45 x 8

Giant Set
Spider Curl: 45 x 12 / 45 x 12 / 45 x 12
Incline Curl: 17.5 x 12 / 17.5 x 12 / 17.5 x 12
EZ Bar Curl: 45 x 12 / 45 x 12 / 45 x 12
Hammer Curl: 17.5 x 12 / 17.5 x 12 / 17.5 x 12

Abs
 
Deadlifts took it out of me for the squats so squats felt fucking weak. I don't care. I went for deads first cuz I wanted that 395 lb deadlift.

Deadlift: 390 x 1 / 395 x 1 PRS
Squats: 225 x 4 / 215 x 5 / 215 x 5 / 205 x 5 / 200 x 5 / 200 x 5
Front Squat: 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5
Deadlift: 335 x 5 / 330 x 5 / 325 x 5 / 320 x 5 / 315 x 5
Stiff Leg Deadlift: 285 x 4 / 275 x 5 / 270 x 5 / 265 x 5 / 260 x 5
Leg Press: 160 x 50 / 200 x 40 / 220 x 30 / 270 x 20 / 400 x 10 / 400 x 10 / 270 x 20 / 220 x 30 / 200 x 40 / 160 x 50

20 mins cardio
 
I was sore from the pushups on Wednesday I guess. My bench was weak as fuck today. Kinda pissed me off so I punished myself with pyramid sets.

Went for 215 and didn't get it. But my buddy who was benching like 50 lbs less than me 3 months ago got 215 today haha. I am proud of him


Cable crossovers low/med/high: 7 x 12 / 7 x 10 / 7 x 12
Bench Press: 135 x 6 / 185 x 1 / 215 x 0 / 175 x 4 / 165 x 3 / 155 x 6 / 155 x 5 / 155 x 5 / 155 x 5
Incline: 125 x 8 / 135 x 5 / 135 x 5 / 130 x 6 / 130 x 5
Decline: 155 x 4 / 145 x 5 / 145 x 5 / 140 x 6 / 140 x 5

DB Bench: 22.5 x 50 / 30 x 40 / 35 x 40 / 40 x 20 / 45 x 10 / 45 x 10 / 35 x 20 / 30 x 30 / 40 x 25 / 50 x 20

Machine Fly: 140 x 8 / 130 x 8 / 115 x 10 / 115 x 8 / 110 x 8 / 105 x 8

Abs

40 mins cardio
 
Went digging around in my emails to find your log and check to see if you're still logging, glad to see you've picked it back up again. Crazy volume as always, congrats on the deadlift PR, 4 plates is coming up!
 
Yeah, things had been very busy so I had been posting my logs once a week. I haven't cut back on the workouts though. Thanks for stopping by man glad to see you are still here for the ride. I'm still in on your log as well. You're kickin ass!
 
No haha, I'm just getting slammed with school work and drama with girls. I haven't missed a single workout though, just have been putting all the week's logs in on the weekends.

Surgery is in Mid December haha.
 
Had one monster of an arm workout Monday! I can't remember when I was last this sore!

Barbell Curl : 100 x 3/ 100 x 3 / 100 x 3
Bench Press: 155 x 5 / 155 x 5 / 165 x 5 / 170 x 5 / 170 x 3 / 165 x 5

Giant Set composed of 2 exercises. Both exercises are 8-10 reps, but a drop set is performed immediately after failure once for each exercise. This lit my arms on fire like never before

3 Sets
Kettlebell Curl: 25 lbs x 8-10 reps Dropset 15 lbs 8 - 10 / 25 lbs x 8-10 reps Dropset 15 lbs 8 - 10 / 25 lbs x 8-10 reps Dropset 15 lbs 8 - 10
Hammer Curl : 22.5 x 8- 10 Dropset 17.5 x 8-10 / 22.5 x 8- 10 Dropset 17.5 x 8-10 / 22.5 x 8- 10 Dropset 17.5 x 8-10

Seated Barbell Curl: 75 x 6 / 65 x 10 / 65 x 8 / 65 x 8

Superset
High Cable Curl: 17 x 10 / 17 x 8 / 17 x 8
Dumbell Curl: 25 x 8 / 20 x 8 / 20 x 8

2 or 3 sets of Cross body hammer curls

Giant set
Tricep Extention: 57.5 x 8-10 Dropset 42.5 x 8-10 / 57.5 x 8-10 Dropset 42.5 x 8-10 / 57.5 x 8-10 Dropset 42.5 x 8-10
Overhead DB Extention: 45 x 8- 10 Dropset 35 x 8-10 / 45 x 8- 10 Dropset 35 x 8-10 / 45 x 8- 10 Dropset 35 x 8-10

L Extentions: 15 x 6 / 12.5 x 8 / 12.5 x 8 / 10 x 10

Superset
Close Grip Bench: 115 x 8-10 / 115 x 8-10 / 115 x 8-10
Skullcrusher: 50 x 8-10 / 45 x 8-10 / 45 x 8 - 10

Abs

30 mins cardio
 
Nothin beats supersetting lat flys with shoulder presses to tear those shoulders up. I was also doin delt cable fly drop sets. My entire shoulder region was sore almost all week.

Power Clean: 135 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 140 x 5
OHP: 95 x 8 / 90 x 8 / 85 x 7 / 75 x 8 / 75 x 8 / 75 x8 / 65 x 8 dropset
Hammer Strength Shoulder Press: 90 x 7 / 83 x 8 / 83 x 8 / 76 x 8 / 76 x 8 / 64 x 8 dropset

Superset
Arnold Press: 30 x 8 / 30 x 8 / 30 x 8 / 25 x 8 / 25 x 8
DB Lateral Fly: 20 x 10 / 20 x 10 / 20 x 8 / 17.5 x 8 / 17.5 x 8

Alt. Standing Front Raise: 25 x 5 / 17.5 x 8 / 15 x 10 / 15 x 10
Seated DB Press: 30 x 8 x 8 x 8

Cable Crossovers (High, medium, low) 6 sets on each, 7 lbs then dropset to 3. So 18 sets total

Rear Delt Fly Machine: 115 x 8 dropset `100 x 8 dropset 85 x 8 dropset 70 x 8
Face Pull: 42.5 x 8 / 42.5 x 8 / 42.5 x 8 / 32.5 x 8

Superset
Upright Row: 60 x 8 / 60 x 8 / 60 x 8 / 60 x 8 / 60 x 8
Dumbell ShrugL 55 x 10 / 55 x 10 / 55 x 8 / 55 x 8 / 55 x 8

Cable Upright row: 52.5 x 8 / 42.5 x 8 / 40 x 8
Barbell Shrug Behind back: 160 x 8 / 150 x 8 / 150 x 8 / 150 x 8

30 mins cardio
 
Wednesday, back

Strict Pullups: 7 / 4 / 2 / 2
Bent over row: 115 x 5 / 115 x 5 / 115 x 5 / 115 x 5 / 115 x 5
Reverse Bent over Row: 115 x 5 / 125 x 5 / 115 x 5 / 115 x 5 / 115 x 5
T Bar row: 50 x 10 / 50 x 10 / 75 x 5 / 100 x 1 / 75 x 5

Lat Pulldowns
130 x 8 dropset 110 x 8-10
120 x 10 dropset 100 x 8 dropset 80 x 8
120 x 8 dropset 100 x 8 dropset 80 x 8 dropset 70 x 10

Hammer grip lat pulldowns
130 x 8 dropset 110 x 8-10
120 x 8 dropset 100 x 8 dropset 80 x 10
120 x 8 dropset 100 x 8 dropset 80 x 8 dropset 70 x 8

Giant Set: 3 sets
Lat pushdowns 8-10 reps
Dumbell Rows 8- 10 reps
Incline Row 8 - 10 reps

OUCH

Seated Cable Row: 85 x 8 / 70 x 10 / 70 x 10 / 70 x 8
Lat Pulldown: 90 x 10 / 80 x 12 / 80 x 10 / 80 x 10

abs

40 mins cardio
 
Heavy leg day

Squats : 225 x 3 / 245 x 3/ 245 x 3 / 240 x 3 / 240 x 3 / 255 x 1 and a failed 260 attempt
Deadlift: 315 x 3 / 350 x 3 / 355 x 3 / 355 x 3 / 360 x 3 / 355 x 3 / 350 x 3
12 inch Box Squat: 135 x 5 / 155 x 5 / 155 x 5 / 155 x 5 / 155 x5 / 155 x5
Front Squat: 155 x 3 / 155 x 3 / 160 x 3 / 155 x 3 / 155 x 3
Stiff Leg Deads: 270 x 5 / 265 x 5 / 265 x 5 / 260 x 5/ 260 x 4
Hack Squat: 220 x 5 / 220 x 5 / 200 x5 / 200 x 5 / 200 x 5

30 mins cardio
 
Friday was mostly chest with some other shit thrown in.

New PR on bench press: 215 lbs

Barbell row: 115 x 5 / 115 x 5 / 120 x 5/ 125 x 5 /115 x 5
Bench Press: worked up to 215 x 1
Dumbell Bench: 70 x 5/ 70 x 5 / 70 x 5 /. 65 x 5 / 65 x 5
Incline DB Press: 65 x 5 / 60 x 5 / 55 x 5 / 55 x 5 / 55 x 5
DB Decline Press: 55 x 6/ 55 x5 / 55 x5 / 55 x5 / 55x5
Reverse Barbell Row: 125 x 5/ 125 x5 / 125 x5 / 125 x 5 / 125 x5
Seated Dumbell Press: 50 x 5 / 50 x 5/ 45 x 5/ 45 x 5 / 45 x 5
Machine Pec Flys: 145 x 8 / 140 x 8 / 130 x 8 / 130 x 8 / 115 x 10

abs

40 mins cardio
 
Came in Saturday after partying all night and I texted this girl in between a set and said I could swear I smelled alcohol in my sweat :P My partner showed up later and made some comment like dude I smell beer on one of us.

Hahaha.

I've really bumped up my cardio lately and I've lost a good 3-4 lbs of fat but still weigh in arounmd 189-190

I have an 8 pack now :D

Still eatin big though, and feel like my muscles are still gettin bigger, but I'm definately looking more ripped from the cardio.

Squats: 135 x 12 / 185 x 10 / 185 x 8 / 185 x 8 / 185 x 8 / 185 x 8
Deadlift: 225 x 12 / 275 x8 / 275 x 8 / 275 x 8 / 275 x 8

40 mins cardio
 
NoFatChicks91 said:
Came in Saturday after partying all night and I texted this girl in between a set and said I could swear I smelled alcohol in my sweat :P My partner showed up later and made some comment like dude I smell beer on one of us.

Hahaha.

I've really bumped up my cardio lately and I've lost a good 3-4 lbs of fat but still weigh in arounmd 189-190

I have an 8 pack now :D

Still eatin big though, and feel like my muscles are still gettin bigger, but I'm definately looking more ripped from the cardio.

Squats: 135 x 12 / 185 x 10 / 185 x 8 / 185 x 8 / 185 x 8 / 185 x 8
Deadlift: 225 x 12 / 275 x8 / 275 x 8 / 275 x 8 / 275 x 8

40 mins cardio
Click to expand...

Nice work buddy ! The 8pack is busting out :)


Ride it like you stole it!!
 
Thanks my friends!

Building, right now I'm really just trying to stay intense as fuck and milk more strength gains from what I'm doing until thge surgery. After that I'm gonna hit it hard with a vengeance and take advantage of the break my body will get during recovery.
 
Sorry I haven't kept up with the log lately, I'm still killing it though. There's alot of stress and shit going on in my life right now and I'm also getting slammed with school. Updates are coming though
 
Alright boys, school's getting insane because finals are drawing near. I've had to knock out 4 or 5 essays the past week and work my ass off on accounting.

So I may be a little longer before I start logging again.

However... I went for a 400 lb deadlift the other day and nailed it. It was so easy I went for 405 and got that too.

So, new deadlift PR of 405 :D
Then right after I got 325 x 8

I've been doing 5 sets of 20 rep squats lately as well. 5 heavy reps doesn't even closely compare to the soreness I'm getting from 20 reps. I feel like my quads are already responding to the higher reps, getting more defined and bigger.
 
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