Please Scroll Down to See Forums Below Tried to hit chest yesterday but there's only 110 lb dumbbells at my home gym lol. There's adjustable DBs but past 50 lbs they're really awkward. Did 245x5 on bench and 205x10, then 110 dbs for 5 reps, also did some flys 2x10 with 30 lbs. Then hit front squats 3x315 and some BS BB calf raises.
My Training Log
- Thread starter amounirl
- Start date
Hit deads yesterday: https://www.youtube.com/watch?v=a98p-oXQit0
500x4 is a big PR! Done 495x4 before and 500x2 so it's a 5 lb/2 rep PR.
Then I hit some pendlay rows, 3x5x185 and overhead press, 2x5x115 and 2x8x115. Rear delt raises between sets. And that's all folks!
500x4 is a big PR! Done 495x4 before and 500x2 so it's a 5 lb/2 rep PR.
Then I hit some pendlay rows, 3x5x185 and overhead press, 2x5x115 and 2x8x115. Rear delt raises between sets. And that's all folks!
Did bench and squat today, squat was strong: 365x5, bench was good, 215x11, then did some DB bench 75x2x10, DB inclines 60x2x12 and incline flyes 30x3x10. Then hit rope triceps 2x10x45 and dips 3x12. Hit rear delt between sets of everything that pumped my front delt. Hitting back tomorrow.
12-3-13: Back/Calves
Pull Ups
BWx8/6/6
Lat Pulldown
2x12x150
T Bar Row
3x10x2 plates+25
Close grip Pulldowns
120x2x10
Wide Grip Cable Rows
2x12x130
Alternating Curls
2x10x40s
Preacher Curl
55x2x5 and 1x8
Forearm Roller
3-4 sets of 15 lbs for 2 rolls each set
Seated Calf Raise
3x12x120
Hammer Curl
2x10x30s
1 leg calf raise
15 each calf
That's it, simple back/bis/calf day in 45 mins.
Pull Ups
BWx8/6/6
Lat Pulldown
2x12x150
T Bar Row
3x10x2 plates+25
Close grip Pulldowns
120x2x10
Wide Grip Cable Rows
2x12x130
Alternating Curls
2x10x40s
Preacher Curl
55x2x5 and 1x8
Forearm Roller
3-4 sets of 15 lbs for 2 rolls each set
Seated Calf Raise
3x12x120
Hammer Curl
2x10x30s
1 leg calf raise
15 each calf
That's it, simple back/bis/calf day in 45 mins.
First day of my 30 day hdrol cycle, 50/50/50/50 with cycle assist, took my first dose last night second dose this am. Surprisingly strength felt weak but I think that's a coincidence, plus my calves are really sore from doing cardio, plus I've been doing cardio. And it's only been 2 doses, shouldn't be kicking in yet, though I notice I'm hornier, retaining bigger pumps longer, and getting way more girls eyeing me. I also feel more confident and in the moment, but this could all be a placebo effect that builds up on itself. Not that I mind.
Only got 315x2 on front squat but then hit 5x315 back squat immediately after to make it up (superset). Moved up to 325 but it felt heavy as fuck on my back, only got 5 reps. Then I did some 3x12x135 quad extensions which felt really strong, hamstring curls, did some chins for the hell of it, 10/8xBW which got blood in my lats, and I started getting really lightheaded on hamstrings, so I only did 2x10x100. Then did 3x12x100 seated calves and went swimming, 5.5 laps fairly easily, probably because I've been running a lot. Got a huge upper body pump just from swimming, shoulders lats and chest looked huge.
Looking forward to going home so I can eat clean "on cycle". This toxic dining halls food sucks... Also my appetite's been pretty shitty today, maybe because my liver is processing the hdrol.
Only got 315x2 on front squat but then hit 5x315 back squat immediately after to make it up (superset). Moved up to 325 but it felt heavy as fuck on my back, only got 5 reps. Then I did some 3x12x135 quad extensions which felt really strong, hamstring curls, did some chins for the hell of it, 10/8xBW which got blood in my lats, and I started getting really lightheaded on hamstrings, so I only did 2x10x100. Then did 3x12x100 seated calves and went swimming, 5.5 laps fairly easily, probably because I've been running a lot. Got a huge upper body pump just from swimming, shoulders lats and chest looked huge.
Looking forward to going home so I can eat clean "on cycle". This toxic dining halls food sucks... Also my appetite's been pretty shitty today, maybe because my liver is processing the hdrol.
