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Thinking about making a log..

TravFlex91

TravFlex91

New member
I've been having some awesome lifts lately, great sessions and I was thinkin about making a log. I'll probably post yesterday's workout and get it started...
Not on anything right now just about to start pct actually, so id like to see how my lifts react..
 
7/18/12
Back and bi's

W.G Pull ups
2xF

Seated row-
195x12
205x9
205x9

Barbell row
205x12
205x12
225x8

Straightbar curls
115x10
115x10
85x15

Cable concentration curls
70x12
80x10
80x10

Hammer curls(So dead at this point!)
70x10
70x10
45x20

Finished up with a superset of dumbell rows and close grip pull ups.

Rows
85x10
(10 PU)
85x10
(10PU)

Felt awesome after good and sore today, any tips on how I could increase my barbell row?
 
oxymoron said:
frickin kill it trav!
i need log my shit... a good motivator.
Click to expand...

It is actually! Forgot to post the cheat tri's and delts workout actually was before back and bi's

16/7/12

Flat bench
185x5
225x10
245x10

Close Grip Bench
155x12
185x8
185x8

Incline bench
185x10
185x10
205x6

Pec deck(love it don't care haha)
5x10(Hard Negative, don't recall weight)

Tricep extensions
170x10
170x10
150x15

One Arm Pulldowns
65x10
65x10
45x18

Finally burnt it out with a few sets of dips

Bwx15
Bwx10
Bwx10
 
Did legs this am.. Walking is fkd now haha

Squats
315x10
315x10
315x9.5.. Haha

Calf raises
5x15


Leg press
3 plates and 15 a side
3 sets of 10

Dumbell lunges
120x8
120x8
120x8

Had to cut it short was running late for work, not impressed with my wheels and or my wheels workouts.
 
Nice man! Will be following this. You should move your log to the bodybuilding journal section. You prob will get more traffic there. That leg workout wasnt bad! Id just put some straightleg deadlifts in there and itd be great
 
Evan Tipps said:
Nice man! Will be following this. You should move your log to the bodybuilding journal section. You prob will get more traffic there. That leg workout wasnt bad! Id just put some straightleg deadlifts in there and itd be great
Click to expand...

Thanks man! I don't know how to move my posting.. But yeah I don't know for some reason I just can't even up my legs.. My upper body is massive in comparison.
 
Hm... Try higher reps on legs. It did wonders for mine.. Also try swapping front squats instead of backsquats. It should make your quads massive.. Keep it simple also Frontsquats->straight leg deadlifts->legpress for a finisher. If you go hard on all 3 you wont need anything else bro!
 
Evan Tipps said:
Hm... Try higher reps on legs. It did wonders for mine.. Also try swapping front squats instead of backsquats. It should make your quads massive.. Keep it simple also Frontsquats->straight leg deadlifts->legpress for a finisher. If you go hard on all 3 you wont need anything else bro!
Click to expand...

I was actually thinkin about front squats I'm just hesitant about the grip.
But I think I'll try it out, my calves are a big area of concern as well haha, they will get sore and cramp and won't fckin grow.. Patience is a virtue I don't have lol
 
TravFlex91 said:
I was actually thinkin about front squats I'm just hesitant about the grip.
But I think I'll try it out, my calves are a big area of concern as well haha, they will get sore and cramp and won't fckin grow.. Patience is a virtue I don't have lol
Click to expand...

For calves I like to do a circuit for them that I do every other day
Seated calfraises
Machine legpress calfraises
One leg db calfraises I do them superseted and it has worked pretty good so far
 
Evan Tipps said:
For calves I like to do a circuit for them that I do every other day
Seated calfraises
Machine legpress calfraises
One leg db calfraises I do them superseted and it has worked pretty good so far
Click to expand...

Yeah that sounds killer, I'm Jonesin on a workout today I might hit a little chest for shits and giggles
 
Okay so today is chest, had a hectic weekend and work seems to already be making me increasingly tired. Gonna try to maintain focus and stay pumped for the gym. Hoping for good
Numbers today.
 
TravFlex91 said:
I like west but not north so much, just had some greasy experiences there. I train at the tri in spruce sometimes or at my buddies home gym
Click to expand...

Lol now the tri is greasy man, overcrowded and only a handful of people who know what they're doing
 
23/7/12
Push day

Flat bench
245x10
245x10
225x15

Close grip bench
155x12
155x12
185x6

Incline bench
175x10
175x10
175x10

Dumbell flies
50x8(3sets)

Tricep extension machine
140x12(3sets)

Push downs
150x10(superset reverse grip at 90)
150x10(superset reverse grip at 90)
150x10(superset reverse grip at 90)

Above the head dumbell extension(2handed)

I was so tired at this point.
55lbs.4x8x10


Front shoulder raises
4x4 40lbs
2x10 15lbs

Behind the head standing shoulder press
2x10 135lbs.

It was a great workout. I'm sore as fuck.
Any CONSTRUCTIVE criticism welcome haha.
 
Id take out the flies and maybe add 1 set to flat+incline. Id also take out the front shoulder raises and add some other kind of shoulderpress
 
Evan Tipps said:
Id take out the flies and maybe add 1 set to flat+incline. Id also take out the front shoulder raises and add some other kind of shoulderpress
Click to expand...

I have 4 sets for all bench. I just don't include my warm up set as the weight isn't that admirable.
I hear you on the shoulder press though.
I was thinking even a dumbell press would suffice. Especially after the standing press.
Or lateral raises
 
1. Add in some face pulls or band pull aparts even tho its a push day
2. Press heavy shit over your head more
3. do a "finisher" type thing with laterals and rear delt flyes but don't let the rear delts be an after thought.

Solid numbers tho for benching.
 
Buildingup24 said:
1. Add in some face pulls or band pull aparts even tho its a push day
2. Press heavy shit over your head more
3. do a "finisher" type thing with laterals and rear delt flyes but don't let the rear delts be an after thought.

Solid numbers tho for benching.
Click to expand...

Press heavy shit over my head more haha.
Such as? Military press? Dumbell shoulder press?
Or we're you speaking in term of tricep?
 
I think in the long run, the better you are at overhead pressing, the better your overall body development will be.

Military, seated, push press- whatever you like. I prefer push and standing overhead press.
 
Buildingup24 said:
I think in the long run, the better you are at overhead pressing, the better your overall body development will be.

Military, seated, push press- whatever you like. I prefer push and standing overhead press.
Click to expand...

Hmm. I've never heard that reasoning before, pretty interesting. I'll incorporate that next monday and update you. I'll do what I can for you guys ! Anything to keep you checkin in!
 
Well if u think about it- strong big shoulder girdle will help...
1.your bench- which is clear.
2. Your squat-give u a place to put the damn bar without being crushed-especially if you front squat.
3. Big shoulders make you look wide and powerful overall. A big back is important, but to finish that "v" look, the shoulders add even more width.
4. I think Jim wendler wrote that the better you get at pressing overhead, the better your shoulder health (given you do make sure to use some light weights for rhomboids and work your rotator cuffs.

Hope that' was insightful
 
Buildingup24 said:
Well if u think about it- strong big shoulder girdle will help...
1.your bench- which is clear.
2. Your squat-give u a place to put the damn bar without being crushed-especially if you front squat.
3. Big shoulders make you look wide and powerful overall. A big back is important, but to finish that "v" look, the shoulders add even more width.
4. I think Jim wendler wrote that the better you get at pressing overhead, the better your shoulder health (given you do make sure to use some light weights for rhomboids and work your rotator cuffs.

Hope that' was insightful
Click to expand...

Yeah man that was pretty informative thanks a lot!
 
I have brought my shoulders up quite a bit doing seated military presses, heavy dumbbell rows and Arnold presses and have noticed my other upper body lifts going up as well
 
Evan Tipps said:
Howd the pull day go?? Keep us updated bro!
Click to expand...

Sorry señor I had net troubles!
Okay do pull day here we go.

Smith machine pull ups 2xFailure

Triple supersetted Pulldowns. Sets of 10.
Behind the head W.G 2x125
To my chest W.G2x125
Close grip.2x125
(followed as listed)

Straight arm Pulldowns.
3x10x130.

Face pulls 2x8x90

Seated curls 2x8x45

Barbell curls 2x8x115

Single arm cable curls 2x15x40


All in all it was good.
Might have fractured my hand yesterday. Probably not lifting today.
Fuckin pissed about it but we're seeing, If it's not broken in going to push it.
 
Good workout bro. Really hope your hand is okay! Taking time off from lifting sucks.
 
So.. I have a "boxers break" below the 5th metacarpal in my right hand.
If I stay constantly in my back cast or "splint" I MAY be able to resume training in a week. Still having to wear my cast for 4-5 weeks following. Only remove able for showers and training and air to the skin.
Hopefully I can maintain my eating schedule and not go to crazy with the small man syndrome
 
sterolizer said:
Lol jesus man why are you partying out in chug town? And why are you fighting lol?
Click to expand...

Just had a temporary lapse of judgement haha . And no chugs were present during the event haha.
I'm coming back hard though. Hittin it 4 days a week and saucing again in a week or two depending on bloods.
 
So I tweaked my diet a but during this little break to endure no losses in size.
Critique away bishes

8am Shake and banana
(50gprtn)

10am 4 whole eggs
(32gprtn)

12 Chicken breast and green beans
(40gprtn)

2 Whole oats n a scoop of whey
(43gprtn)

5 Large supper Chicken breast,potatoes, green beens,fruit and yogurt for dessert
(70-80gprtn)

8-workout

Post workout
1 cup extra lean ground beef, whey shake.
25g slow digesting.
25g nowsap.


Any insight appreciated
 
Keep protein n fat intake up. 7-10 days isn't gonna do anything man. I don't think you're doing a show or competition so youre fine. It's mental if u feel smaller.
 
Buildingup24 said:
Keep protein n fat intake up. 7-10 days isn't gonna do anything man. I don't think you're doing a show or competition so youre fine. It's mental if u feel smaller.
Click to expand...

No shows until October than that's my first one.
I'm weighing In at 185-190 right now. Would you suggest I add more protein? Or we're you saying keep up what I've been doing? And in regards to the mental thing, fuck man I feel like a totally different person looking in the mirror. Havent trained since last Friday.
 
Well bros, best part about a broken hand, more time to murder legs. Logging tonight!
It'd be bomb if this got moves and there was actually traffic, fack
 
Hey bros!
sincerely sorry for lack of posting, had to move. again.
and its hard to type with this fucking hand cast.
aaanyways, legs wasnt too succesful, hard to support the bar with the hand being broken and i dont like doing squats supporting weight with only my traps haha.,
But good news is i go to the cast clinic tomorrow and they let me know if i can train yet!!
ALSO im an idiot.
turns out i timed my cycle wrong and my last shot was june 4th. so ive been off for a fuck of a long time.
waiting for my bloods back, but surprisingly things are normal. well "feel" normal.
Later days bishes
 
Why not replace squats with leg press, leg extensions, sleds, hack squats, etc. Still lots to do that doesn't involve using your arms
 
Buildingup24 said:
^^that.
Also, I found I got better leg growth from doing leg presses instead of squats because of the constant tension.
Click to expand...


Absolutely correct.
I did a bit of a workout still, got sore.
Wasnt what i would call beneficial.
Being off for 10 weeks is odd, ive actually gained weight, fixed my diet, lifts are eerily similar to when i was on, contemplating my next cycle, and when to start.
Like i said waiting on panels.
All the time off is really for is allowing time for your body to recuuperate as androgen receptors dont actually need time to "refresh" as their half lifes are extremely short anyhow.
so no fear from me in terms of how effective my cycle will be,nor any worry about hindering gains. Need to make sure my liver isnt pickled though haha.
 
So motherfuckers, haven't lifted but the doctor said my hand is in the 90th percentile for recovery. I will be back training Wednesday, hard as fuck.
And I just jumped back on the gear.
It's aaaalll good.
 
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