SaiBoT's Log

[SaiBoT]

STATS: 5'10 200lbs less than 20% bodyfat (but that's unimportant)

STATUS: Off-Cycle without PCT, minimal supplementation (just a cheap protein blend)

GOALS: Stay healthy, get stronger and fit overall...

INFLUENCE/METHODS: Simmons WSB, Poliquin and Bill Starr ideas.

Yesterday

UPPERBODY D.E.

BENCH PRESS

1x10 95lbs
1x5 135lbs

7x3 135lbs +APT red bands

MULTI ANGLE INCLINED DB PRESS TRISETS

A1 60degrees 50's 6 reps
A2 45degrees 50's 6reps
A3 30degrees 50's 6 reps

repeated once the whole triset

LAT PULLDOWN

1x8 50lbs
3x9 100lbs

SEATED ROWS

3x8 140lbs

SEATED ALTERNATE DB PRESS

1x8 35's
2x6 45's

STANDING HAMMER CURL INTO NEUTRAL PRESS

3x8 45's

SCOTT EZ CURL

2x8 bar+50lbs
1x8 bar+60lbs

TRIS PRESSDOWN V HANDLE

3x12 whole stack and red band bentover press burnout.

Obs: Took my time in between exercises and sets i own the gym and i'm in it at least 8 hours a day so my workouts will be longer and voluminous.

 

[ExtraMile]

in!

can i ask as to why your doing latpulldowns now when you have managed 20 bw chins before? have u gained alot of weight or something or where they just light sets?

 

[SaiBoT]

in!

can i ask as to why your doing latpulldowns now when you have managed 20 bw chins before? have u gained alot of weight or something or where they just light sets?

I will be doing weighted chinups on upperbody max effort days

 

[NBAfan#21]

I will be doing weighted chinups on uppebody max effort days

So your routine is repetion/speed work for upperbody and lower body. And a max effort for lower body and upper body? Or is it something more complexe?

 

[JDid23]

definitely in on here... good shit man!!

 

[the_alcatraz]

Yes, I love how everyone's keeping a log...nice!

 

[Tblock1]

In for sure!

 

[SaiBoT]

So your routine is repetion/speed work for upperbody and lower body. And a max effort for lower body and upper body? Or is it something more complexe?

Yes and some endurance work too whenever it's possible, will try to add some Javorek complexes for cardio as well.

 

[SaiBoT]

Thank you guys!

 

[SaiBoT]

TODAY 1st mini session

LOW BOX SQUATS D.E.

warmup

2x3 135lbs
2x3 225lbs

Then

4x2 225lbs + red bands

RACK LOCKOUTS lowest pins

1x3 135lbs
1x3 225lbs
1x3 315lbs
1x5 315lbs
1x11 315lbs added straps

Started cramping up a bit and a trainee came in so i had to stop and work.