Letsgrow's natty 90 day transformation log

[gymjunkie09]

Today starts new training split routine, Chest and Back today...god help me lol. 3 n2burn, 5 gear, 2 heaping scoops of wheytobuildmuscle!

Rotator cuff warmup

Guillotine Smith machine incline bb (by myself today again)(not a big incline angle)
135x15
185x12
225x5
245x4 drop 195x7 drop 155x10 drop 105x15

Pendlay rows (first time doing them so going to keep it light to make sure form is good and get used to kovement)
135x12 x 3
185 x 8 (couldn't resist trying a slightly heavier set )

1 arm hammer strength decline press (only counting weight per side)
70x15
90x15
115x12
135x6 drop 90x8 drop 45x20

Standing hammer strength row (weight is plates only per side)
90x15
135x10
180x6

Seated Cable chest press
100x12
130x6
130x6 drop 90x6 drop 60x8

Dhandle uhg hammer strength hi row (weight in plates only per side)
90x15
135x12 (almost no rest between first two sets)
180x8 drop 90x15

Single arm incline hammer strength press (alt arms non stop back and forth)(weight = plate weight only)
45x15,12,10,10,6)

Rack pulls
225x10 (toyed with it)
315x8 (toyed with it)
405x6
(this ones for you d)500x 5 f**k yeah ain't nuthin but a peanut
Time to be dumb
585xmissed god damnit
545x3 pr

Dead! No ntkts either feeling good.

nice work in here, i like the strategy of staggering chest and back to increase volume

 

[LetsGrow]

Def worked pretty well. I am a crippled mess this morning though my back is torn to pieces haha my chest is a bit fatigued but nothing like my back.

 

[LetsGrow]

Couldn't do fasted cardio this morning as my legs are not working (day 2 from training legs and I am in agony). This is going to be a rotten day, tomorrow will be a rest day due to I am going to look at some houses after work so I won't be able to make it to the gym.

I think they have chair massage at work today, if they are here I am def getting it done. I also need to schedule a regular massage so I can have them focus on my legs a bit as they are such a mess I can't even stretch them out and they need to be. Bad situation.

 

[Colstreamer]

Bro that bruised hamstring of yours looks nasty! Only time my legs have ever looked like that was after a kickboxing match..... And I needed a week to recover from that!


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Defeat is the stepping stone to victory.

 

[LetsGrow]

Bro that bruised hamstring of yours looks nasty! Only time my legs have ever looked like that was after a kickboxing match..... And I needed a week to recover from that!


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Defeat is the stepping stone to victory.

Yeah, sucks but it is what it is. Here is a pic of my leg from last year when I was playing for our company softball team and pulled/tore my groin, the pic actually doesn't do it justice, it was much much worse. And about 2 weeks after this happened I was down in Tennessee for some motorcycle riding for a week, which was interesting to say the least; wasn't overly painful but def a bit uncomfortable, but I also got a compression sleeve for my thigh (was a bit too small but got the largest I could find and they were supposed to be tight). Couldn't do anything for legs for over 2 months, def sucked.

 

[LetsGrow]

That pic was also taken about 1 week after the incident, it goes higher and further around the bottom. all in all it was all up my thigh and around my hamstrings from the pooling blood and whatnot, was sooooo bad.

 

[Colstreamer]

Mate THAT looks sick bruv! And not in a good way!


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Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[LetsGrow]

Lol yeah it sucked bad hahaha

 

[zedhed]

Shit dam bro!
Now thats a BRUISE!!
Sorry Ive been AWOL bro, will be in here now tho.

 

[zedhed]

I used to do 3 sets of 10 per exercise, then it went to 3 sets of 8 @ 80% my 1 rep max, then after I joined EF I increased the sets to 4-5 and reps went down to 4-8 so the weight could increase. I've had much better results lifting heavy with lower reps. I still like to go for high reps though, as I'm training for kickboxing as well as bodybuilding functional muscle is important to me, no point having a knockout punch if you can only throw 1 at a time.

Most peeps do much better on heavy weights with lower sets and reps. As a matter of fact IDK of anybody that does not.
This is why the 5x5 is such a succesful program for dam near everybody that uses it and really gives it a chance.

The high reps is fine if you have the strength to use a decent weight to do those high reps with.

As for me I will continue with the 5x5 till I get big and strong then will investigate higher reps. And that should make me bigger but not stronger. But at that point who the hell cares? LOL

What is big and strong?
This for me
Bench 5x5@350
Squat 5x5@350-400
Bent over row 5x5@350
OHP standing 5x5@275
DL 5 reps@475
Dips my bod weight + 100

So afer I get these casts off and get thru therapy that should be 2 or maybe 3 rounds of SL 5x5 back to back with a week inbetween.

Just my opine bros and you all are welcome to yours too.


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Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

Peace!