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- Thread starter BrightFuture
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APPROVED LOG
Yeah I am definitely working on increasing the weights.
Got up n nice and early and did chest and triceps. Workout details below:
Dumbbell bench 12x35 10x45 6x55 6x55
Hammer strength incline 12x45 8x65 8x65 8x45(dropped the weight to 45 here and skipped the rest period)
Hammer strength chest press 3x8 45
Machine fly 12x90 12x90 10x90 12x60(skipped rest period and dropped to 60)
Cable tricep push down 3 sets of 12 at 70 and last set of 15 at 40
Cable tricep extension 3 sets of 12 at 50 pounds and 1 set of 20 at 30
I did the tricep work at the end very slowly. Felt like my triceps were going to explode and it felt amazing. The last set for both of those were done even slower. About to make breakfast and will post up some pictures later today.
Dumbbell bench 12x35 10x45 6x55 6x55
Hammer strength incline 12x45 8x65 8x65 8x45(dropped the weight to 45 here and skipped the rest period)
Hammer strength chest press 3x8 45
Machine fly 12x90 12x90 10x90 12x60(skipped rest period and dropped to 60)
Cable tricep push down 3 sets of 12 at 70 and last set of 15 at 40
Cable tricep extension 3 sets of 12 at 50 pounds and 1 set of 20 at 30
I did the tricep work at the end very slowly. Felt like my triceps were going to explode and it felt amazing. The last set for both of those were done even slower. About to make breakfast and will post up some pictures later today.
Love a good tricep pump!
@BrightFuture super power volume I want to see you do more volume with cardio
Can you offer some suggestions on increasing volume?
@BrightFuture 1 hour of cardio per day if you want to lean out dude
nice work here
Foods looking good
So today was back and biceps day. Did things a little differently. Namely on the cable rows I used a different handle with a wider grip. Definitely felt this good in my lats but had difficulty with the grip because the handle was slippery. Probably will not use that again because it also requires me to use less weight than I wanted because of the grip. Workout details below:
Barbell row 10x135 10x145 10x155 10x165
Romanian deadlift 3 sets of 12 at 115
Cable lat pulldown wide grip 3 sets of 10 120
Cable seated row wide grip 3 sets of 12 at 105
Straight arm pulldown 15x80 15x80 12x80 15x50
cable bicep curl 15x60 15x60 15x60 24x40
Dumbbell hammer curl 4 sets of 15 at 20 pounds
I really loved doing the bicep work at 15 reps. Felt great! Straight arm pull downs also gave a nice pump in my upper back. I included a picture of my biceps after the workout today.
Barbell row 10x135 10x145 10x155 10x165
Romanian deadlift 3 sets of 12 at 115
Cable lat pulldown wide grip 3 sets of 10 120
Cable seated row wide grip 3 sets of 12 at 105
Straight arm pulldown 15x80 15x80 12x80 15x50
cable bicep curl 15x60 15x60 15x60 24x40
Dumbbell hammer curl 4 sets of 15 at 20 pounds
I really loved doing the bicep work at 15 reps. Felt great! Straight arm pull downs also gave a nice pump in my upper back. I included a picture of my biceps after the workout today.
Attachments
Tomorrow is shoulder day. Workout plan is below:
Hammer strength shoulder press 4 sets 10-12 reps
Dumbbell lateral raise 4 sets of 12 reps
Dumbbell reverse fly 4 sets of 12 reps
Dumbbell shrugs 4 sets 12-15 reps
Face pulls 4 sets 15 reps
Feeling motivated and really enjoying go to the gym.
Hammer strength shoulder press 4 sets 10-12 reps
Dumbbell lateral raise 4 sets of 12 reps
Dumbbell reverse fly 4 sets of 12 reps
Dumbbell shrugs 4 sets 12-15 reps
Face pulls 4 sets 15 reps
Feeling motivated and really enjoying go to the gym.
I will be sure to start adding in some cardio!
nice job I can see those muscles growing
Forget cable curls. Most of those machines are light as f**k
bro I'm motivated every day I wake up same way
you got to keep pushing and keep turning up the notches
definitely you need to add in cardio it's got to be done as much as it's not fun
APPROVED LOG
Today was shoulders day and I also added in triceps today to give them some extra volume. I also did lying ez bar tricep extensions for the first time. Just did 3x10 at 40 just ensure I kept proper form since it was my first time. This is 100% going to be an arm day staple moving forward. It felt great and I did them nice and slow to make sure I really felt the triceps working. Additional details below:
Hammer strength shoulder press: 15x45 12x60 10x65 8x70 6x75
Dumbbell lateral raise seated: 15x15 15x15 12x15 12x15
Dumbbell shoulder shrug seated: 4 sets of 15 at 65
Machine reverse fly: 15x60 12x60 10x60 12x45
Cable rope face pull: 4 sets of 15 at 90
Cable tricep pushdown: 15x60 15x70 15x80 13x90 20x40
Ez bar lying tricep extension: 3 sets of 10 40 pounds
Decided to do the lateral raises and the shrugs sitting down. Definitely felt like it made the exercise more challenging but in a very good way. I have one regret that I did not not do more weight on my last set of shoulder presses. Definitely felt like I should have because the weight this week felt easier than last week. Even hit 65 pounds for 10 reps so definitely making progress! All in all a great workout! Between today and yesterday I have had some of most enjoyable workouts I have ever had. Looking forward to more!
Edit: also threw in 10 minutes of cardio at the end on treadmill.
Hammer strength shoulder press: 15x45 12x60 10x65 8x70 6x75
Dumbbell lateral raise seated: 15x15 15x15 12x15 12x15
Dumbbell shoulder shrug seated: 4 sets of 15 at 65
Machine reverse fly: 15x60 12x60 10x60 12x45
Cable rope face pull: 4 sets of 15 at 90
Cable tricep pushdown: 15x60 15x70 15x80 13x90 20x40
Ez bar lying tricep extension: 3 sets of 10 40 pounds
Decided to do the lateral raises and the shrugs sitting down. Definitely felt like it made the exercise more challenging but in a very good way. I have one regret that I did not not do more weight on my last set of shoulder presses. Definitely felt like I should have because the weight this week felt easier than last week. Even hit 65 pounds for 10 reps so definitely making progress! All in all a great workout! Between today and yesterday I have had some of most enjoyable workouts I have ever had. Looking forward to more!
Edit: also threw in 10 minutes of cardio at the end on treadmill.
Pumps are great! Definitely better since I have incorporated some advice I have received on my log!
Tomorrow is leg day and will be sure to post workout details. Friday is arms and some variation of chest press(barbell bench, dumbbell, hammer strength etc) to start off with.
Definitely want to but not quite there yet. Pull ups have always been difficult for me. Maybe because I have long arms or something else. Chin ups I used to be able to do 10 but haven’t tried that in a long time.
Tomorrow is leg day. Plan is below:
Hammer strength Squat: 4x10-12
Romanian Deadlift: 3x12
Machine Calf Raise: 4x15
Leg press: 4x15
Seated leg curl: 4x10-12
Seated leg extension: 4x10-12
Will add in cardio at the end.
Hammer strength Squat: 4x10-12
Romanian Deadlift: 3x12
Machine Calf Raise: 4x15
Leg press: 4x15
Seated leg curl: 4x10-12
Seated leg extension: 4x10-12
Will add in cardio at the end.
@BrightFuture waiting to see what you end up doing
Will definitely post it up tomorrow.
You’re growing some
like the pics gettin in btr shape
Thank you and my wife has also noticed.
Thank you that means a lot!
So today was leg day which also happens to be my least favorite day! Although today I enjoyed it more than usual. Tried some new things out and it went really well. I started off the with plate loaded squat machine and the feeling in my legs was great, much better than a barbell back squat. I also tried out the plate loaded leg press. This one has you lying back as the weight come down towards you. This felt a lot better and more challenging than the regular leg press machine. Both of these will be staples moving forward. See details below:
Plate loaded squat: 12x90 12x140 10x160 8x160
Calf raise: 4 sets of 15 at 175(first time I completed all 4 sets for 15 reps with 175)
Plate loaded leg press: 12x180 12x225 12x225
Seated leg curl: 4 sets of 12 120pounds(first time I accomplished 4 sets of 12 with 120 so will increase weight next week)
Machine leg extension: 12x120 12x120 12x75
I should have done one last set with 20 plus reps but did not. Will make sure I do that next week.
Plate loaded squat: 12x90 12x140 10x160 8x160
Calf raise: 4 sets of 15 at 175(first time I completed all 4 sets for 15 reps with 175)
Plate loaded leg press: 12x180 12x225 12x225
Seated leg curl: 4 sets of 12 120pounds(first time I accomplished 4 sets of 12 with 120 so will increase weight next week)
Machine leg extension: 12x120 12x120 12x75
I should have done one last set with 20 plus reps but did not. Will make sure I do that next week.
Glad you had a solid leg day man. They can be brutal!
Yeah this one was brutal for sure. Thinking it was the plate loaded squats and plate loaded leg presses. I always see some of the bigger guys in the gym opting for these over barbell squats and now I see why. My whole upper leg was on fire but in a good way lol.
Tomorrow is arm day!
Incline hammer strength chest: 4x15
EZ Bar Curl: 4x12
Plate loaded preacher curl: 4x12
Dumbbell Hammer curl: 4x12
Lying EZ Bar tricep extension: 4x12
Cable tricep pushdown: 4x12
Cable rope tricep extension: 4x12
Also will try to throw in some chin ups but I haven’t done these in years. I will to do some tricep dips if I am able and will likely replace the cable rope tricep extension with those.
And of course some cardio.
Incline hammer strength chest: 4x15
EZ Bar Curl: 4x12
Plate loaded preacher curl: 4x12
Dumbbell Hammer curl: 4x12
Lying EZ Bar tricep extension: 4x12
Cable tricep pushdown: 4x12
Cable rope tricep extension: 4x12
Also will try to throw in some chin ups but I haven’t done these in years. I will to do some tricep dips if I am able and will likely replace the cable rope tricep extension with those.
And of course some cardio.
Yes I did some at the end on a treadmill.
Today was arm day. Gym was pretty packed so I couldn’t start off with my hammer strength incline chest press but hit it later in the workout. Today I also tried the cable high pulley for the tricep overhead extensions. Not sure what was up with the weight on this thing. Dramatic changes between 30, 40 and 50 pounds. 30 was so easy it took no effort while 40 felt challenging and 50 was very very difficult. Just thought it was odd. Finished off with some stair stepper cardio.
Ez Bar Curl: 15x30 10x60 10x60 10x60
Plate loaded preacher curl: 15x35 10x45 10x45 14x45
Dumbbell hammer curl 3 sets of 15 with 20 pounds and 1 set of 12 with 25
Hammer strength incline press: 15x45 12x55 12x55
Ez Bar tricep extension 4x10 50pounds
Tricep pushdown 3x15 80 pounds and1x12 80 pounds
High pulley rope tricep extension: 12x40 12x40 10x40 12x30
A couple of additional notes. Absolutely loving the ez bar tricep extensions! Feel these are more taxing on triceps than anything else. I think I should maybe increase the weight on the dumbbell hammer curls but not sure. Pretty much everyone I see doing these do them light and very slow. I have been doing these extremely slow, one set takes a while. I love the feeling in the bicep when these are done this way.
All in all I am feeling great! Been going to the gym later in the day this week but plan to be back on my normal early morning workouts. Prefer it when it’s less busy so I don’t have to arrange my workout based on what’s available.
Ez Bar Curl: 15x30 10x60 10x60 10x60
Plate loaded preacher curl: 15x35 10x45 10x45 14x45
Dumbbell hammer curl 3 sets of 15 with 20 pounds and 1 set of 12 with 25
Hammer strength incline press: 15x45 12x55 12x55
Ez Bar tricep extension 4x10 50pounds
Tricep pushdown 3x15 80 pounds and1x12 80 pounds
High pulley rope tricep extension: 12x40 12x40 10x40 12x30
A couple of additional notes. Absolutely loving the ez bar tricep extensions! Feel these are more taxing on triceps than anything else. I think I should maybe increase the weight on the dumbbell hammer curls but not sure. Pretty much everyone I see doing these do them light and very slow. I have been doing these extremely slow, one set takes a while. I love the feeling in the bicep when these are done this way.
All in all I am feeling great! Been going to the gym later in the day this week but plan to be back on my normal early morning workouts. Prefer it when it’s less busy so I don’t have to arrange my workout based on what’s available.
Mixing it up when the gym is busy happens a lot for me. Had to wait 30 minutes for a bench
you can always do standing squats if the squat rack is taken
ez bar is a great option
bro trying working out in a barn gym on the ranch. it gets super hot
APPROVED LOG
Yeah normally I go super early in the morning and it’s way less people.
I’m a big fan of ez bar also
Been a good weekend. Decided to go for a 1 mile jog today and it was terrible. I hate running nowadays. Will likely just stick to the stairsteppers at the gym for my cardio needs. Tomorrow is chest/triceps. Plan for tomorrow is below:
Barbell Bench: 10,8,6,4
Hammer incline chest: 4x12
Hammer chest press: 4x12
Machine fly: 4x15
EZ Bar Incline tricep extension: 4x15
Tricep push down: 4x15
I really want to get my chest pressing strength up substantially. Currently doing chest on Monday but also doing a bench press variation on Friday as well to start my arm day. Would it be too much to also add in a bench variation on my shoulder day which is Wednesday?
Meal prep for the week is done. Feeling great and can’t wait to get in the gym tomorrow! Will post some meal pictures tomorrow and also my complete workout details as well.
Barbell Bench: 10,8,6,4
Hammer incline chest: 4x12
Hammer chest press: 4x12
Machine fly: 4x15
EZ Bar Incline tricep extension: 4x15
Tricep push down: 4x15
I really want to get my chest pressing strength up substantially. Currently doing chest on Monday but also doing a bench press variation on Friday as well to start my arm day. Would it be too much to also add in a bench variation on my shoulder day which is Wednesday?
Meal prep for the week is done. Feeling great and can’t wait to get in the gym tomorrow! Will post some meal pictures tomorrow and also my complete workout details as well.
@BrightFuture if you want to get your chest press up you need to get more push ups in
do more push ups you'll see
Alright today was chest/triceps day. Details below:
Barbell bench press: 10x115 8x120 6x125 3x135 1x135 1x135
Hammer strength incline: 12x45 10x65 6x65
Hammer strength chest press: 10x45 10x45 10x45
Machine fly: 15x75 15x75 13x75 12x75
EZ Bar Incline tricep extension: 15x40 12x50 12x50 12x50
Tricep push down: 12x70 12x70 12x70 15x50
I also started workout with 1 set of dumbbell bench for 10 reps with 50 pounds plus a couple lighter weight sets as well while I was waiting for a bench to open up. For barbell bench I went with a wider grip as suggested here and it felt much better in my chest. Got a good pump in both chest and triceps today and definitely felt good.
For barbell bench, that first set of 115 at 10 reps felt easy. But as I went further on I felt like my muscles were a bit tired. I feel like I can bench way more than this but these higher rep sets are just tough. Maybe the pushups that everyone is suggesting will help with that. Regardless though I have noticed substantial increases in my ability to tolerate sets in the 8 plus range for all body parts. Definitely making a lot of progress! Also did 10 minutes of stair stepper.
Tomorrow is back and bicep day. Attached a meal pictures as well.
Barbell bench press: 10x115 8x120 6x125 3x135 1x135 1x135
Hammer strength incline: 12x45 10x65 6x65
Hammer strength chest press: 10x45 10x45 10x45
Machine fly: 15x75 15x75 13x75 12x75
EZ Bar Incline tricep extension: 15x40 12x50 12x50 12x50
Tricep push down: 12x70 12x70 12x70 15x50
I also started workout with 1 set of dumbbell bench for 10 reps with 50 pounds plus a couple lighter weight sets as well while I was waiting for a bench to open up. For barbell bench I went with a wider grip as suggested here and it felt much better in my chest. Got a good pump in both chest and triceps today and definitely felt good.
For barbell bench, that first set of 115 at 10 reps felt easy. But as I went further on I felt like my muscles were a bit tired. I feel like I can bench way more than this but these higher rep sets are just tough. Maybe the pushups that everyone is suggesting will help with that. Regardless though I have noticed substantial increases in my ability to tolerate sets in the 8 plus range for all body parts. Definitely making a lot of progress! Also did 10 minutes of stair stepper.
Tomorrow is back and bicep day. Attached a meal pictures as well.
10 reps isn't high
Prefer visiting when gym is less crowded.....crowded gyms doesn't allow to focus on workouts....there is always some random guys roaming around clicking pictures with no interest in exercise......
Well not high but thinking more like 8 or more reps. I definitely feel more comfortable in the 3-5 rep range on the compound lifts. I am trying to get confident in the 8-12 rep range.
Yes the meals are awesome. Yeah I am trying to increase cardio more.
APPROVED LOG
Good workout today. Did back and biceps.
Barbell row: 12x135 10x155 6x175 8x175
Wide grip lat pull down: 10x120 10x120 10x120 15x90
Machine row: 12x120 10x135 10x135 15x80
Straight arm pulldown: 15x80 15x80 15x80 20x50
Ez bar curl: 4 sets of 15 with 40 pounds(definitely should have used a heavier weight noted for next time)
Hammer curl: 4 sets of 12 at 25(was doing 4 sets of 15 with 20 pounds so new goal is 4 sets of 15 with 25)
Also did 10 minutes of stair stepper to start and 10 minutes of elliptical to finish.
The 3rd set of barbell rows for 6 reps was suppose to be 8 reps but I failed to get there. I got super pissed at me myself for that so tried again and told myself this time your getting 175 for 8 reps no excuses and well it worked. I hit that 8th rep for 175 after previously failing the prior set and was pretty happy about that. For breakfast I had 6 scrambled eggs, protein oatmeal and a handful of blackberries.
Barbell row: 12x135 10x155 6x175 8x175
Wide grip lat pull down: 10x120 10x120 10x120 15x90
Machine row: 12x120 10x135 10x135 15x80
Straight arm pulldown: 15x80 15x80 15x80 20x50
Ez bar curl: 4 sets of 15 with 40 pounds(definitely should have used a heavier weight noted for next time)
Hammer curl: 4 sets of 12 at 25(was doing 4 sets of 15 with 20 pounds so new goal is 4 sets of 15 with 25)
Also did 10 minutes of stair stepper to start and 10 minutes of elliptical to finish.
The 3rd set of barbell rows for 6 reps was suppose to be 8 reps but I failed to get there. I got super pissed at me myself for that so tried again and told myself this time your getting 175 for 8 reps no excuses and well it worked. I hit that 8th rep for 175 after previously failing the prior set and was pretty happy about that. For breakfast I had 6 scrambled eggs, protein oatmeal and a handful of blackberries.
Attachments
I also eat salmon rice and veggies once a week in the evening but that’s not part of the normal meal prep. Will post up some pictures next time I do this. I also eat a lot of tuna. Speaking of red meat I am definitely craving a steak now.
try different repetitions and see what works for you
nice food pictures for sure
bro that food looked good I like the eggs
Yeah I got a charcoal grill and that’s the best way to make them.
Thank you! Will be ready to start my test, tbol and N2Guard cycle in a couple weeks. Super pumped! Initially was leaning towards dbol over the tbol but currently leaning more towards tbol due to not wanting too much bloating. On dbol, if your diet is in check will you actually bloat that much?
Plan for tomorrow is shoulders. I won’t include weights until tomorrow after I complete the workout. My goal is to increase volume every week whether that is additional reps, sets or weight.
Hammer strength shoulder press: 4 sets of 12,10,8,6 (hoping to hit 65,70,75,80 pounds)
Dumbbell lateral raise: 4 sets of 15 reps
Dumbbell shrugs: 4 sets of 12 reps
Machine reverse fly: 4 sets of 12
Cable rope face pull: 4 sets of 15
Cable tricep extensions: 3 sets 15 reps
Incline ez bar tricep extensions: 3 sets 15 reps
Plus I will do 10 minutes of cardio at the end of workout and try and get another 15-20 minutes after work.
I plan to start incorporating dips with my arm day on Fridays. Will post complete results of workout tomorrow. Looking forward to it!
Hammer strength shoulder press: 4 sets of 12,10,8,6 (hoping to hit 65,70,75,80 pounds)
Dumbbell lateral raise: 4 sets of 15 reps
Dumbbell shrugs: 4 sets of 12 reps
Machine reverse fly: 4 sets of 12
Cable rope face pull: 4 sets of 15
Cable tricep extensions: 3 sets 15 reps
Incline ez bar tricep extensions: 3 sets 15 reps
Plus I will do 10 minutes of cardio at the end of workout and try and get another 15-20 minutes after work.
I plan to start incorporating dips with my arm day on Fridays. Will post complete results of workout tomorrow. Looking forward to it!
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Yes I love eggs and oatmeal. Also had a protein shake before and immediately after working out before I ate breakfast.
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