Welcome to my Log

[SaiBoT]

TODAY

BENCH PRESS

2 warm-up sets

3x3 165lbs dynamic effort
1x5 205lbs
1x4 225lbs
1x20 135lbs
1x25 95lbs

TRICEPS TRISET

1x8 65lbs seated french press
1x8 80lbs pressdowns
1x6 65lbs seated french press


1x8 65lbs seated french press
1x8 100lbs pressdowns
1x4 65lbs seated french press


1x8 65lbs seated french press
1x8 120lbs pressdowns
1x8 55lbs seated french press

TRIS CABLE KICKBACKS

2x15 minimum weight

BARBELL CURL

1x8 empty bar
1x8 65lbs
2x8 75lbs

REVERSE GRIP PULLUPS

1x5 mid-grip 1x4 close-grip
1x6 mid-grip 1x4+2 close-grip

INCLINED CURL

1x8 30lbs dumbells
2x8 35lbs
1x8 30lbs

DB SCOTT CURLS

1x8 25lbs dumbells
1x8 22.5lbs
1x9+3assisted 22.5lbs

MACHINE HAMMER CURL

1x12+10+8 rest-paused 2 plates

 

[moya]

looking good bro...

 

[SaiBoT]

looking good bro...

Thank you bro!

 

[Marius]

Hey bro. I like your workouts. Do you plan every exercises you are going to do in advance or do you pick different exercices for the bodyparts you are working by feeling once you are in the gym?

Also could you please pm me some ideas for a workout plan? Ive heard you use some Charles Poliquin principles and i would be interested in trying it.

 

[SaiBoT]

Hey bro. I like your workouts. Do you plan every exercises you are going to do in advance or do you pick different exercices for the bodyparts you are working by feeling once you are in the gym?

Also could you please pm me some ideas for a workout plan? Ive heard you use some Charles Poliquin principles and i would be interested in trying it.

Hi! Yeah i always make a plan, it saves you alot of time and maximizes gains. Sometimes i play around with assistance exercises though, to add variety and specially to "kill" a specific bodypart.

Yeah i'll send you a pm, just tell me your goals, stats and how many times a week you can workout.

 

[SaiBoT]

YESTERDAY

SEATED BB SHOULDER PRESS

1x8 85lbs
1x8 105lbs
1x8 125lbs
1x10 135lbs
1x9 145lbs
1x8 135lbs

LATERAL CABLE RAISES

1x12 25lbs
1x12 30lbs
1x12 30lbs
1x15 35lbs cheating by adding momentum
1x15 40lbs cheating too
1x15 45lbs cheating here but with controled negatives

 

[SaiBoT]

TODAY

BOX SUMO SQUATS

1x5 135lbs
1x5 225lbs
1x5 295lbs
1x3 365lbs
1x1 365lbs knee bands and belt from here
1x3 415lbs
1x3 435lbs PR and felt easy i was exploding on the way up last week's speed deads with bands are definitely working!!!

ATG SQUATS

1x3 135lbs
1x3 205lbs
1x3 275lbs knee bands and belt, last week i staled @ 335lbs so i'm working it up again.

 

[SaiBoT]

TODAY

BENCH PRESS

1x6 135lbs
1x6 165lbs
1x6 195lbs
1x8 205lbs
1x6 205lbs

INCLINED BB

1x8 165lbs
1x7 175lbs

PEC-DEC

2x15 120lbs

CABLE CROSSOVER

1x20 120lbs
1x15 140lbs

 

[Bigpimpin10]

keep pumping it out bro!!

 

[SaiBoT]

TODAY

DEADS

1x3 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x1 395lbs mixed grip and belt
1x3 415lbs belt and straps, fuck me 2 weeks without deads and the last rep i pulled it off from hell don't know if increase the weight next week or work the reps, it was really tough!

PULLUPS

1x12
1x10
1x11 with cluster reps
1x3 wide 1x3 reverse 1x3 neutral grip

MACHINE CURL

1x20 4plates
1x15 5plates
1x12 6plates
1x9 7plates few seconds rest then
1x12 4plates

HAMMER CONCENTRATION CURL

2x15 25lbs

Felt nauseous after the workout, gotta work on my GPP.