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NoFatChicks91
New member
Thanks MA you know you're the man. I'm gonna stop by your log and pay you a long overdue visit after I log this shit!
Starting a log, training like a madman to work out my anger!
- Thread starter NoFatChicks91
- Start date
Thanks MA you know you're the man. I'm gonna stop by your log and pay you a long overdue visit after I log this shit!
Nice...you will get it bro, just keep trying and it will happen! I remember when I hit my PR on squats...545 for 3, it has been a long time but a couple weeks ago I think I did 455 for a few, working my way back up to it though.
Sent from my DROID BIONIC using EliteFitness
Sent from my DROID BIONIC using EliteFitness
NoFatChicks91
New member
Friday Arms day!
But I'm doin presses as you bros suggested. Twice a week. Also barbell rows because those need work and I love them now that I'm doing them correctly, thanks Rus for that article.
PR on 105 x 5 Overhead press.
I know that's not impressive lol but I can't believe I'm still making small PR's this frequently while on letro. I started this log on letro. My gym buddy he started working out with me 2 months ago and has gained 12 lbs following the meal plan i made for him and lifting with me. No shit his max on bench was a good 30 lbs under mine. Now his is 200 lbs and I'm at 200.
I see him as an example of what my gains will be like once I get off letro. He isn't on shit and I won't let him go down the path. I think as long as I remain on letro I'll float at around 190 lbs. I'm making strength gains but no noticable size gains anymore. Tapering off letro probably after next week thank god.
I work out harder than my buddy so I'm stoked. I'm goimg to make sick fuckin gains. Can not wait!
Bent over Row: 105 x 5 / 110 x 5 / 110 x 5 / 105 x 5 / 105 x 5 / 95 x 5/ 95 x 5
Bench Press: 155 x 5 / 165 x 5 / 170 x 5 PR!!!! / 165 x 5 / 165 x 5
Overhead Press: 95 x 5 / 105 x 5 PR / 100 x 5 / 100 x 5 / 100 x 5
Cross Body HammerCurl: 25 x 12 / 20 x 20 / 17.5 x 30 / 20 x 20 / 25 x 10
Tricep Dip: 14 Bodyweight / 20 with assistance/ 30 assist/ 20 assist/ 5 bodyweight
Lying High Cable curl: 52.5 x 10 / 57.5 x 8 /57.5 x 8 / 57.5 x 8
Ultra close grip bench: 95 x 12 / 95 x 10 / 85 x 10 / 85 x 10
Preacher Curl: 55 x 10 / 50 x 10 / 45 x 10 / 45 x 10
I lift light on preachers so I can have my arms go all the way down. Perfect form. No cheating. no bs.
Standing Dumbell Extention: 50 x 12 / 50 x 10 / 45 x 10 / 45 x 10
Kettlebell Curl : 25 x 8 / 25 x 8 / 25 x 8 / 20 x 8
Tricep Pushdown: 57.5 x 10 / 52.5 x 10 / 47.5 x 10 / 47.5 x 10
Then I ran about 5 and a half miles averaging 6:30 miles.
Ate like SHIT last night and this moring lol.
TONS of pizza at this pizza buffet and I ate at cracker barrel this morning (or when I woke up at someone elses' house
) but at least I got catfish there, wasn't too bad.
But I'm doin presses as you bros suggested. Twice a week. Also barbell rows because those need work and I love them now that I'm doing them correctly, thanks Rus for that article.
PR on 105 x 5 Overhead press.
I know that's not impressive lol but I can't believe I'm still making small PR's this frequently while on letro. I started this log on letro. My gym buddy he started working out with me 2 months ago and has gained 12 lbs following the meal plan i made for him and lifting with me. No shit his max on bench was a good 30 lbs under mine. Now his is 200 lbs and I'm at 200.
I see him as an example of what my gains will be like once I get off letro. He isn't on shit and I won't let him go down the path. I think as long as I remain on letro I'll float at around 190 lbs. I'm making strength gains but no noticable size gains anymore. Tapering off letro probably after next week thank god.
I work out harder than my buddy so I'm stoked. I'm goimg to make sick fuckin gains. Can not wait!
Bent over Row: 105 x 5 / 110 x 5 / 110 x 5 / 105 x 5 / 105 x 5 / 95 x 5/ 95 x 5
Bench Press: 155 x 5 / 165 x 5 / 170 x 5 PR!!!! / 165 x 5 / 165 x 5
Overhead Press: 95 x 5 / 105 x 5 PR / 100 x 5 / 100 x 5 / 100 x 5
Cross Body HammerCurl: 25 x 12 / 20 x 20 / 17.5 x 30 / 20 x 20 / 25 x 10
Tricep Dip: 14 Bodyweight / 20 with assistance/ 30 assist/ 20 assist/ 5 bodyweight
Lying High Cable curl: 52.5 x 10 / 57.5 x 8 /57.5 x 8 / 57.5 x 8
Ultra close grip bench: 95 x 12 / 95 x 10 / 85 x 10 / 85 x 10
Preacher Curl: 55 x 10 / 50 x 10 / 45 x 10 / 45 x 10
I lift light on preachers so I can have my arms go all the way down. Perfect form. No cheating. no bs.
Standing Dumbell Extention: 50 x 12 / 50 x 10 / 45 x 10 / 45 x 10
Kettlebell Curl : 25 x 8 / 25 x 8 / 25 x 8 / 20 x 8
Tricep Pushdown: 57.5 x 10 / 52.5 x 10 / 47.5 x 10 / 47.5 x 10
Then I ran about 5 and a half miles averaging 6:30 miles.
Ate like SHIT last night and this moring lol.
TONS of pizza at this pizza buffet and I ate at cracker barrel this morning (or when I woke up at someone elses' house
) but at least I got catfish there, wasn't too bad.
Buildingup24
New member
1. Congrats on the PR.
2. Stiff legs--use 25lb plates-get that stretch- higher rep to protect lower back.
3. Hope the lay was good : p
2. Stiff legs--use 25lb plates-get that stretch- higher rep to protect lower back.
3. Hope the lay was good : p
NoFatChicks91
New member
Hahahaha will give point number 2 a try and point number 3 
Thanks about the PR man! I got that pr on OHP because you and the boys got me doin presses 2x a week. It's really given me an edge.
Thanks about the PR man! I got that pr on OHP because you and the boys got me doin presses 2x a week. It's really given me an edge.
rustilldown
New member
Dude good work on the gains and pr and once your off the letro I'm sure that nasty dry feeling and the joints will be thankful and you will really be able to push forward !! Keep up the good work and I agree, the more rear delt work you do , the stronger your bench will be.. I also have a huge chest but it is only been getting stronger lately.. Wish I could get it to be more defined too
Ride it like you stole it!!
Ride it like you stole it!!
NoFatChicks91
New member
Brutal arms day.
Dumbell Press: 65 x 5 / 70 x 5 / 70 x 5 / 65 x 5 / 65 x 5
GIANT SET 3 sets total
Spider Curl : 45 x 12
Incline Curl: 20 x 12
Barbell Curl: 45 x 12
Hammer Curl: 45 x 12
3 Drop sets alternating dumbell curls
Giant Set 3 Sets total
Skullcrusher: 50 x 12
Close Grip Bench: 95 x 12
Standing Overhead DB Extention: 50 x 12/ 45 /45
Bench Dips 12/ 12 / 15
Supersets 3 Sets
Standing High Cable curls
Cross Body Hammer curls alternating
Superset
Rope Tricep Extention
Rope Overhead Extention
3 sets drag curls
3 sets tricep pushdown
Abs
30 mins stairstepper
Dumbell Press: 65 x 5 / 70 x 5 / 70 x 5 / 65 x 5 / 65 x 5
GIANT SET 3 sets total
Spider Curl : 45 x 12
Incline Curl: 20 x 12
Barbell Curl: 45 x 12
Hammer Curl: 45 x 12
3 Drop sets alternating dumbell curls
Giant Set 3 Sets total
Skullcrusher: 50 x 12
Close Grip Bench: 95 x 12
Standing Overhead DB Extention: 50 x 12/ 45 /45
Bench Dips 12/ 12 / 15
Supersets 3 Sets
Standing High Cable curls
Cross Body Hammer curls alternating
Superset
Rope Tricep Extention
Rope Overhead Extention
3 sets drag curls
3 sets tricep pushdown
Abs
30 mins stairstepper
NoFatChicks91
New member
Shoulders
Power Clean: 135 x 5 / 145 x 5 / 155 x 3 / 145 x 5 / 145 x 5 / 145 x 5 / 140 x 5 / 140 x 5
Overhead Press: 105 x 5 / 110 x 5 PR!! / 105 x 5 / 100 x 5 / 100 x 4 / 95 x 5
Squat clean Press: 95 x 5/ 105 x 5 / 105 x 5 / 110 x 5 / 110 x 5
Seated DB Press: 45 x 5 / 45 x 6 / 45 x 5 / 45 x 5 /45 x 5
Lat Raise Machine: 90 x 8 / 85 x 8 / 80 x 8 / 80 x 8
Rear Delt Fly Machine: 115 x 12 / 115 x 8 / 100 x 10 / 100 x 10
Cable Crossover Low: 7 x 10 / 7 x 10 / 7 x 10
Cable Crossover High: 10 x 10 / 10 x 10 / 10 x 10
DB Front Raise: 17.5 x 8 / 15 x 8 / 15 x 8
Face pull 40 x 10 40 x 10 / 40 x 10 / 40 x 10
BB Upright row: 70 x 8 / 60 x 10 / 60 x 10 / 60 x 8
DB Shrug: 70 x 10 / 70 x 8 / 65 x 10 / 65 x 10 / 65 x 10
5 Mile Run in 32:30 (6:30 minute miles)
Power Clean: 135 x 5 / 145 x 5 / 155 x 3 / 145 x 5 / 145 x 5 / 145 x 5 / 140 x 5 / 140 x 5
Overhead Press: 105 x 5 / 110 x 5 PR!! / 105 x 5 / 100 x 5 / 100 x 4 / 95 x 5
Squat clean Press: 95 x 5/ 105 x 5 / 105 x 5 / 110 x 5 / 110 x 5
Seated DB Press: 45 x 5 / 45 x 6 / 45 x 5 / 45 x 5 /45 x 5
Lat Raise Machine: 90 x 8 / 85 x 8 / 80 x 8 / 80 x 8
Rear Delt Fly Machine: 115 x 12 / 115 x 8 / 100 x 10 / 100 x 10
Cable Crossover Low: 7 x 10 / 7 x 10 / 7 x 10
Cable Crossover High: 10 x 10 / 10 x 10 / 10 x 10
DB Front Raise: 17.5 x 8 / 15 x 8 / 15 x 8
Face pull 40 x 10 40 x 10 / 40 x 10 / 40 x 10
BB Upright row: 70 x 8 / 60 x 10 / 60 x 10 / 60 x 8
DB Shrug: 70 x 10 / 70 x 8 / 65 x 10 / 65 x 10 / 65 x 10
5 Mile Run in 32:30 (6:30 minute miles)
NoFatChicks91
New member
Ok, if you've never supersetted Barbell rows (Pendlay style) with just outside shoulder width pushups, by god, try it.
I didnt feel the pushups in my chest, whatsoever. I've never felt a burn in my lats like I did from doing that. And Idk if my lats have ever been this sore the next day. Love it
Bent over Row: 95 x 10 / 95 x 10 / 95 x 8 / 85 x 10 / 85 x 10
25 Wide grip pullups Immediately after last set
Reverse Bent over Row Supersetted with pushups to failure
Reverse Bent over row: 85 x 10 / 85 x 10 . 85 x 8 / 85 x 8 / 85 x 8
Pushups : 30/ 20/20 / i forget
Wide Grip pullups 25
T Bar Row: 45 x 10 / 45 x 10 / 45 x 8 / 45 x 8 / 45 x 8
Chin up 25 reps
Reverse Grip Lat Pulldown: 110 x 10 / 110 x 10 / 110 x 8 / 110 x 8 / 110 x 8
Wide Grip Lat Pulldown: 110 x 8 / 100 x 8 / 100 x 8 / 100 x 8 / 90 x 10
Chin up 25
Did some abs supersetted with lat pushdown
30 mins cardio.
So I began tapering off letro today. I was up to 5 mgs daily. Did nothing. I was running letro torem and prami.
Lumps are still there like BB sized lumps, hardly noticable. Sometimes it looks like I'm nippin tho. I went from 2.5 yesterday to about 8 / 10 of the dosage I was taking today. And motherfucker my right nipple is hurting. I know it's not even because I am tapering off, it's just starting to get worse around the time I start to taper off. I've been on this shit for like 4 months and I can't take it anymore. Plus I want it out of my system when I have surgery.
It's so frustrating. I just want them gone.
But I'll make some sick ass gains once I'm off for sure.
If I could afford surgery to get the lumps removed I'd be all over it. But I can't afford that.
I didnt feel the pushups in my chest, whatsoever. I've never felt a burn in my lats like I did from doing that. And Idk if my lats have ever been this sore the next day. Love it
Bent over Row: 95 x 10 / 95 x 10 / 95 x 8 / 85 x 10 / 85 x 10
25 Wide grip pullups Immediately after last set
Reverse Bent over Row Supersetted with pushups to failure
Reverse Bent over row: 85 x 10 / 85 x 10 . 85 x 8 / 85 x 8 / 85 x 8
Pushups : 30/ 20/20 / i forget
Wide Grip pullups 25
T Bar Row: 45 x 10 / 45 x 10 / 45 x 8 / 45 x 8 / 45 x 8
Chin up 25 reps
Reverse Grip Lat Pulldown: 110 x 10 / 110 x 10 / 110 x 8 / 110 x 8 / 110 x 8
Wide Grip Lat Pulldown: 110 x 8 / 100 x 8 / 100 x 8 / 100 x 8 / 90 x 10
Chin up 25
Did some abs supersetted with lat pushdown
30 mins cardio.
So I began tapering off letro today. I was up to 5 mgs daily. Did nothing. I was running letro torem and prami.
Lumps are still there like BB sized lumps, hardly noticable. Sometimes it looks like I'm nippin tho. I went from 2.5 yesterday to about 8 / 10 of the dosage I was taking today. And motherfucker my right nipple is hurting. I know it's not even because I am tapering off, it's just starting to get worse around the time I start to taper off. I've been on this shit for like 4 months and I can't take it anymore. Plus I want it out of my system when I have surgery.
It's so frustrating. I just want them gone.
But I'll make some sick ass gains once I'm off for sure.
If I could afford surgery to get the lumps removed I'd be all over it. But I can't afford that.
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