First Cycle/Training Log KINGSOLVER22

[the.gladiator1987]

update ur log nig!

 

[SPEKTOR-AAA]

Late update for last Thursday

Legs

DB Incline
75x8
90x8
100x8
115x8
130x4 Alltime PR

Squat
135x5
185x5
225x5
275x5
315x5

Standing Leg Curls
30x8
35x8
40x8
40x8

Legs went good, I wish i was more focused on legs but honestly im not. I just want to maintain so I stayed at 315. Dumb I know but this week I am going to try and get higher reps.

 

[SPEKTOR-AAA]

Monday Chest and Triceps 207 pounds

5 Min (Highest) Incline Treadmill walk

Flat Bench
135x8
185x8
205x8
235x8
275x4

Incline Bench
135x8
165x8
195x8
225x6

Dips
BWx10
45x10
90x9
100x5

E-Z Bar Skullcrushers
80x8
90x8
100x8

SUPERSETS

Bentover Cable Flys
55x12
70x12
70x12

Standing Cable Flys (down) *squeeze towards ground
55x12
70x12
55x12

Tricep Rope Extension
3 Sets

 

[ExtraMile]

no calf work on leg day?

 

[SPEKTOR-AAA]

I know i skipped calves last week, I was working and was really rushed through all my workouts.


Back Day 207pds

Deadlifts
135x5
225x5
315x5
375x5
425x5

Rev Pec Dec
100x15
115x12
85x15 (Hold and Squeeze each rep)
55x15 (Same)

Wide Grip Pulldown
115x12
145x10
175x8
205x6

Wide Grip Cable Row
115x15
160x10
190x10

Hanging Leg Raises (Full Raises feet touch bar by my hands)
12
12

Felt great today, deadlifts were awesome beside horrible low back pump haha. I putting biceps on Friday I just cant find enough energy to do them after all the back workouts.

 

[the.gladiator1987]

im jealous of your 207 weight bud, cant believe it said 211 with sweats on hahaha

 

[SPEKTOR-AAA]

im jealous of your 207 weight bud, cant believe it said 211 with sweats on hahaha

Getting there bro, maybe 215 by the end of all this and maybe stay at 210 when its all said and done. Thats my goals anyways. Like you said if I can be 210 and single digit BF% ill be seriously happy.

 

[ExtraMile]

what split are you using bro?

 

[SPEKTOR-AAA]

Extramile....I honestly dont know its definately a modified routine. For Deads and Squats I use a 5x5. Everything else ranges in reps but sets are typically 3-4.

Shoulders and Abs 208 pounds

BB Behind Neck press (I went down in weights and moved from front to back) HARDER!!
95x8
115x8
135x8
95x8

DB Military
70x8
80x8
90x4 (Glad was gone and my interim spotter SUCKED BALLS)
65x8

Sitting Machine Row (Rear Delt Iso)
130x20
145x15
160x10
Hammer Grip
130x15
130x15

Cable Lateral Raises (Rear)
32.5x10BAx2

Cable Lateral Raises (Front)
32.5x10BAx2

Cable Front Raises
32.5x10BAx2

Full hanging leg raises
12
10
6

Nice workout, changing my Barbell press really lowered my overall weight but I feel it in my shoulders more now rather than my upper chest/front delt. Pretty solid feeling everywhere, muscles are firm and tight.

 

[SPEKTOR-AAA]

11/22/2010 Chest and Triceps

Flat Bench
135x5
185x5
205x5
235x8
275x6

Incline Bench
135x8
165x8
205x8
230x6
275x1

Dips
BWx10
45x10
90x10
90x7

Skullcrushers
85x8
95x8
105x8

Cable Flys
55x12
70x12
85x12

Getting at bench weights that are hard for me but I am improving still. My weight as plateaued out but thats a direct reflection of food intake and I know that.