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Isidro's workout log (18 trained by Evan Tipps)

ISIBRO

ISIBRO

New member
Hello everyone my name is Isidro I will be posting my workouts I do everyday. Ive only been working out for 10 months so don't expect to much :p. Here are my stats as of today.
Age: 18
Weight: 165lbs
Height:5'8

Chest day today
flat db press 45s-15x, 50s- 12x, 60s-8x, WORKING SET 65s-7x
incline barbell 135-6x, 135-5x, 120-10x
flys/decline smith/chest-press
 
Post some pictures too so people can track your progress.. Post some from when you started, and some from now
 
Welcome bro, EF is a great place to track goals and learn about anything and everything related to diet training and supplements .
 
Arm Day
Arms closegrip bench 115-10x, 135-10x, 155-4x, 165-3x, 135-12x
barbell curls 2 sets/preacher db curls 2 sets
superset pushdowns/overhead pushouts 3 sets
Rope downs arms go past body 3 sets
sbar preacher curls 10 each side 3x15
db hammercurls 2 sets.
 
Some honestly crazy progress.. Especially considering your parents wont let you eat as much as you want. Fucking crazy
 
Welcome to EF, mate!
It's good to see younger bros begin some logs here. You will find what ever information you need from this site, the knowledge base at EF is incredible.

You really did pick one helluva training partner, Evan is truly hard core with his workouts so you have great benefit to have him giving you advices! I think you have lots of unavoidable progress ahead of you! :)

Again welcome, have good time, and never hesitate to ask anything you want here, everyone will be happy to help you out.

Sent from my GT-I9300 using Tapatalk 4
 
stevesmi said:
good job. I was 115 dripping wet early in high school.. i would say most guys on here were ecto's back in the day, its amazing how lifting weights can change your body. be consistent
Click to expand...

It really is fantastic.. And I like how there is no way of really telling genetics till they start, Isidro looked like a twig when he started.. But he can put a lot of muscle on super quick on a actually very low calorie diet.. He has some great genetics
 
northernknight said:
Welcome to EF, mate!
It's good to see younger bros begin some logs here. You will find what ever information you need from this site, the knowledge base at EF is incredible.

You really did pick one helluva training partner, Evan is truly hard core with his workouts so you have great benefit to have him giving you advices! I think you have lots of unavoidable progress ahead of you! :)

Again welcome, have good time, and never hesitate to ask anything you want here, everyone will be happy to help you out.

Sent from my GT-I9300 using Tapatalk 4
Click to expand...
Thanks for the welcome :) ill be sure to post any questions I have on here :D
 
Back Day:
Barbell Rows: 115-15x, 135-15x, Working Sets: 155-15x, 185-12x, 205-8x
Underhand Grip Pulldowns: 90-15x, 105-15, Working Sets: 120-15x, 140-12x, 160-8x
Seated Cable Rows: 90-15x, 105-12, Working Sets: 120-10x, 140-8x
Supersets:
Rope seatedrows/front pulldowns
Reversegrip pullovers/one arm machine rows
2 sets each
Hyperextentions
 
ISIBRO said:
Back Day:
Barbell Rows: 115-15x, 135-15x, Working Sets: 155-15x, 185-12x, 205-8x
Underhand Grip Pulldowns: 90-15x, 105-15, Working Sets: 120-15x, 140-12x, 160-8x
Seated Cable Rows: 90-15x, 105-12, Working Sets: 120-10x, 140-8x
Supersets:
Rope seatedrows/front pulldowns
Reversegrip pullovers/one arm machine rows
2 sets each
Hyperextentions
Click to expand...

Your barbell rows are really good for how long youve lifted.. It took me forever to get my rows up, youre actually supposed to row more of equal to what you bench, i never could do that till recently. Great work!
 
Good log and that's still an impressive row you have especially since your doing 15 reps each time, I agree with Evan also takes a while to add weight to your row
 
Idobehigh said:
Good log and that's still an impressive row you have especially since your doing 15 reps each time, I agree with Evan also takes a while to add weight to your row
Click to expand...

Weve been trying this out, its been working FANTASTIC. What we do is 2-3 warm up sets progressing weight up to a ALL out 12 rep working set and a 8 rep working set, sort of like Dorian did.. We have all been growing from this
 
Idobehigh said:
Good log and that's still an impressive row you have especially since your doing 15 reps each time, I agree with Evan also takes a while to add weight to your row
Click to expand...
thanks man, yeah im surprised myself...didnt notice that i did 205 till i did this log lol :p
 
Evan Tipps said:
Weve been trying this out, its been working FANTASTIC. What we do is 2-3 warm up sets progressing weight up to a ALL out 12 rep working set and a 8 rep working set, sort of like Dorian did.. We have all been growing from this
Click to expand...
yeah bro my back is getting all kindz of gainz from this im loving it! :D
 
Fuck all those terms lololol I also want add some mass to my arms/and legs
 
Chest Day
Flat bench: 135-8x, 155-6x, 185-1x, 135-12x
Incline dumbbell: 40-12x, 55-8, 60-6x
Cable crossovers/flys
 
Arm Day

Didn't have Internet so I couldn't post this workout yesterday but here it is

standing ez bar curl 20 each side 4 sets

incline skullcrushers 20 each side 4 sets dropped it down to a 10 on each
side elbows were bothering me

preacher hammer curls 25lb db 4 sets

close grip benchpress 115 4 sets

alternating db curls 30lb dbs 4 sets

ropedown/pushouts 2 sets each

cable curls palms coming to head 4 sets
Dips 3 sets
Calves
8 sets total
2 leg press calf raises 20 reps each/ss standing calf raises
2 standing calf raises 2 plates 15 reps/ss standing calf raises

Seems like a lot of volume but the rest was 15-30 seconds and the workout was done in less than a hour
 
Shoulder Day
Standing millitary press: warmed up with 65lbs. 90-12x huge PR, 115-4x PR as well
Arnold presses 35-12x, 40-10x, 45-8x, 50-6x
Rear delt rowss rear delt fly 12lb dbs 2x10
facepulls 3 sets slow reps
seated latterls only did 10lb dbs kept tension on the latteral head 4 sets
Cable latterals 2 sets
Seated db shrugs 3 sets with 60lbs dbs
 
Back day
Yates row 45-15x,95-15x,135-15x, 155-12x, (working 185-12x, 205-8x)
underhand grip pulldowns 2 warmupsets working sets (140-12x, 160-8x)
Seated rows 2 working sets
Superset reverse grip pullovers/pulldowns 2 sets
db row 60 dbs 2x15 felt light going to go heavier next back day.
 
Last edited:
Switched the split
Heavy leg/light shoulder day
squats 3 working sets 230-8x, 240-6x PR, 280-2x
legpress 4 working sets 5 plates-6plates-7plates-6plates. Never gone that heavy on legpress
straight leg deadlifts 3 working sets 190 lbs
seated hamstring curls 3 sets 70-130-70
Also did calfs

Seated millitary 3 sets 10-12 reps 95-95-95
side latterals 3 sets 10-12 reps 25 lb dbs
rear delt flys 3 sets 10-12 reps
db shrugs 3 sets 15 reps 55 lbs
3 sets of cable side laterals
 
Evan Tipps said:
Ben Pakulski Calf Workout (Massive Calves) - YouTube
This is the video I was talking about that helped me a ton
Click to expand...

Ben Pakulskis training videos and programs are awesome, I've learned a great deal from them. I will be doing his 12 month Hypertrophy Max program after my knee surgery, and rehab/recovery. It sucks to wait, but I wanna be able to do the program with 100% effort, and that's just not possible when my knee is trashed.

Sent from my GT-I9300 using Tapatalk 4
 
northernknight said:
Ben Pakulskis training videos and programs are awesome, I've learned a great deal from them. I will be doing his 12 month Hypertrophy Max program after my knee surgery, and rehab/recovery. It sucks to wait, but I wanna be able to do the program with 100% effort, and that's just not possible when my knee is trashed.

Sent from my GT-I9300 using Tapatalk 4
Click to expand...

Ben does have a wealth of knowledge on training and how the muscles actually work..
 
Did back yesterday

Chest day
2 sets of flat db bench
Flat barbell bench: 135-12x, 155-8x, 175-6x, 185-2x PR felt light was happy :)
Incline barbell: 135-4x, 115-12x, 115-10x, 95-15x
Chest press 3 sets
5 sets of of dips low rest did 2 sets weighted
3 sets db flat flys 20lbs
 
Heavy shoulders/lighter leg day
Seated millitary smith 135 3x8
Standing behind neck military 65-warmup 95-5x, 65-x8
side latterals did so many sets.. seated.. Did holds, slow negatives, and heavy sets.
Rear delt row 20-8x 25-2x6
shrugs 340/ss rear delt fly 4 sets

Legs
Sldl warmups
Squats warmups working sets 185 2x15
Sldl
leg ext/ss 1 leg leg press 2x20
hamstring curls 3 sets
 
Did back yesterday which consisted of Deadlifts/bb row/dbell row/sbar seated row/straight bar curls/concentration curls

Chest day
Flay barbell 95-15x, 135-8x, 185-1x, 135-12x, 155-7x PR
Incline db press 40-12x, 55-10x, 50-12x
Decline smith machine 135-10x, 185-8x, 205-4x, 135-8x
Closegrip 3 sets/db ext 3 sets/rope downs 3 sets
 
Todays workout
Heavy shoulders/light legs

Warmups= 15 lbx20 side latterals 25lbx20

Working sets seated db press 40-10x, 60-5x 55-8x, 50-8x

Side latterals 35-20x, then a ton of slow neg/hold outs with 10 lb dbs didnt really count reps
Shrugs 140-20x, 230-20x, 320-10x, 320-15xPR, 320-10x
Legpress 2 plateseach side-20x, 4 plates-20x, 5 plates-30reps PR
One leg legpress 2 plates each sdie 2x15 1 plate eachsidex15
Hamstring curls 2 concentrated sets
 
Back day
Rack deadlifts below knee contracting traps/upper back every rep
140-10x,230-15x, 320-10x PR felt light could actually control it. Use to only get it for like 1 or 2 reps, 320-8x
barbell row 140-190-10x, 205-8x->drop to 140
cambered bar seated row 5 sets
a certrain pulldown 4 sets

sbar curls 2 sets
concentration curl 2 set
cablecurl/ss with short range cable curl 2 sets
hammercurl 2 sets
abs
 
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