Welcome to my Log

[SaiBoT]

Been slacking lately because i've ecancelled my membership @ NYSC, so today i signed for another fit club until my gym is ready:

Kinda hate this new place, too crowded, not organized, weights and dumbells thrown all over the power rack it's like in the worst place i could imagine, whatver

TODAY

CHEST/SHOULDERS/TRIS

BENCH MAXOUT

1x5 135lbs
1x3 185lbs
1x3 205lbs
1x2 225lbs
1x1 235lbs
1x1 245lbs
1x1 255lbs
1x1 265lbs PR

LOW INCLINED DB

1x5 80's
1x5 90's
1x5 100's

STANDING BRADFORD (prefixed weight)

1x8 90lbs
1x8 100lbs
1x8 110lbs

Prefixed weight threw me off balance, but next time i'll handle things another way.

ROPE TRIS PRESSDOWN

1x9 60lbs
1x9 90lbs
1x9 120lbs
2x9 150lbs

 

[SaiBoT]

TODAY

DEFICIT DEADS on a shallow step

1x5 135lbs
1x3 225lbs
1x2 315lbs
1x1 405lbs kinda easy

BARBELL ROWS

2x5 225lbs too heavy
2x9 155lbs
1x9 155lbs reverse grip

PULLUPS

4x12

BARBELL CURL

1x9 empty bar
1x9 65lbs
2x10 75lbs

INCLINED CURL 30 DEGREES

1x9 30lbs dbs
2x10 35lbs dbs

HAMMER SCOTT CURL

1X6 60LBS too much weight
2X12 40LBS
1x7+2 60lbs

Spine decompression hanged on the pullups bar.

 

[SaiBoT]

TODAY

LIGHT BENCH

1x6 135lbs
1x6 155lbs
3x3 dynamic effort
1x10 205lbs
2x3 225lbs

STANDING CALVES SMITH MACHINE

1x12 135lbs
1x10 185lbs
1x10 185lbs
1x10 185lbs
1x10 185lbs
1x10 185lbs
1x10 185lbs
1x10 + burnouts

OVERHEAD SQUATS

3x5 just the bar

OLY SQUATS

1x3 155lbs
1x3 195lbs
2x3 225lbs

Back on track with squats, took it light because it has been almost a month without proper training and i always get cramps on the first workout.

 

[ExtraMile]

nice new avi!

 

[artificialaspirations]

quite the v-taper you got goin there. what is weight now?

 

[SaiBoT]

Thanks guys, I'm @ 197lbs now.

 

[SaiBoT]

TODAY

BENCH

1x8 135lbs
1x6 185lbs
1x3 235lbs
1x4 235lbs
1x4 235lbs

HIGH INCLINED (60 degrees) MACHINE PRESS (Neutral grip)

1x8 135lbs
1x8 225lbs
1x6 275lbs
1x7 255lbs
1x8 235lbs

SM BEHIND NECK PRESS

1x12 empty bar
1x10 +50lbs
1x8 +70lbs
2x8 +90lbs

LATERAL CABLE RAISES

1x10 20lbs
1x10 40lbs
2x10 60lbs

DIPS

1x12
1x10

CGBP

1x10 135lbs
1x8 135lbs
1x6+2 135lbs

Nice pump and even my traps were swole

 

[SaiBoT]

TODAY

RACK PULLS lowest pin and standing on a step so it was almost mid shin.

1x5 135lbs
1x3 225lbs
1x1 315lbs
1x3 405lbs
1x2 495lbs
1x0 515lbs

BB ROWS

2x8 135lbs

CHINUPS

4x10 wide grip

CHEST SUPPORTED ROWS

1x20 85lbs
1x15 115lbs
1x12 145lbs
1x10 175lbs
1x8 205lbs
1x12 160lbs

LAT PULLDOWN (divergent) finisher

1x15 100lbs

 

[JDid23]

this is pretty random, but i recall you or southern lord saying somewhere that doing your rows with a mixed grip really helps your grip strength after a while. I was telling EM, but wasn't sure so if you could clear that up it'd be awesome

nice workouts btw

 

[SaiBoT]

this is pretty random, but i recall you or southern lord saying somewhere that doing your rows with a mixed grip really helps your grip strength after a while. I was telling EM, but wasn't sure so if you could clear that up it'd be awesome

nice workouts btw

I might have said something like alternating mixed grip on deads and pull ups but not on rows, rows it's not an exercise to be done with mixed grip imho.

You need help with your grip?