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NoFatChicks91
New member
Thank you sir! It wasn't fun that's for sure but it was very rewarding afterward
Starting a log, training like a madman to work out my anger!
- Thread starter NoFatChicks91
- Start date
I bet lol and are you walking like you Shay your self now lol
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NoFatChicks91
New member
I was yesterday. I was sore last night now im not even sore anymore. Just finished a 3 hour workout. I had to stop without doing abs or calves. Wanted to do a few more back exercises too. But ran out of time because I hit the 3 hour mark since I'd last eaten and started to crash. Just ate like 1000 + calories and a recovery drink so I might run back over to the gym and finish up. I'll log it either later tonight or tomorrow morning
rustilldown
New member
Sick workout man keep up the good work ! Those are great ideas of sparking new growth no doubt 
I may attempt this on next days off
If I can man up it sounds tough as fuck!
Ride it like you stole it!!
I may attempt this on next days offIf I can man up it sounds tough as fuck!
Ride it like you stole it!!
NoFatChicks91
New member
Sick workout man keep up the good work ! Those are great ideas of sparking new growth no doubt
If I can man up it sounds tough as fuck!
Ride it like you stole it!!
Thanks man. Definately that pyramid style squat exercise is worth trying. My muscles didn't know what the fuck was going on, it's definately something new my body wasn't used to. And my mind, haha.
If you're feelin it man kick it's ass. The weight I know you squat you could get 135 + lbs on the 50 rep part. It was a rewarding feeling being done with it.
NoFatChicks91
New member
Yesterday was a pretty good lift. I ran out of time at the end of my workout, so I didnt get to record numbers for the last few exercises.
I wanted to focus on really heavy deadlifts. My grip is so poor! After getting 315 x 3, the bar would have almost slipped completely out of my hands after the second rep. It really affects the quality of my deadlift. However, I don't want to use straps. Then my grip won't improve! So I will just make do. It is frustrating though. I can tell that setting the bar down and having to re-grip is costing me that one extra rep.
Started with Pullups.
The most I got strict was 8. That was on wide grip. 6 months ago I couldn't do one wide grip pullup and only like 2 reverse grip. I would perform a kipping movement when I reached muscle failure to get that extra burn
I did a TON of deadlifts because they were low reps, high weights. I wanted my muscles to be destroyed, so I kept going until I noticed a dramatic decrease in strength.
3 Sets of Wide
3 Sets of "Hammer" grip middle length pullups
3 Sets reverse grip
Deadlift: 135 x 5 / 225 x 5 / 245 x 5 / 245 x 5 / 285 x 3 / 315 x 3/ 315 x 3 / 325 x 2 / 325 x 2 / 315 x 2 / 315 x 2 / 295 x 3 / 275 x 3 / 275 x 3 / 285 x 2 / 275 x 1 / 245 x 5 / 245 x 5 / 245 x 4 / 225 x 5
Bent over Row: 135 x 5 / 115 x 5 / 115 x 5 / 110 x 5 / 105 x 5 / 105 x 5
Lat Pull down: 150 x 8 / 140 x 8 / 130 x 8 / 125 x 8
Reverse Grip Lat Pulldown: 160 x 8 / 140 x 8 / 135 x 8 / 125 x 8
Back Extentions with 25 lb plate (Pause at top) : 12 reps / 12 / 12
T-Bar Row: 2 45 plates x 8 / 2 plates + 25 lb x 5 / 2 plates + 25 lb x 5 / 2 plates + 10 x 8
Freemotion Lat pulldown: 100 x 10 / 100 x 8 / 90 x 10
Seated row (Close hammer grip): 180 x 10 / 200 x 8 / 180 x 10
ARMS
*Every two exercises are supersetted. After 25-30 reps, immediately begin the next 25-30 rep exercise.
Skullcrushers: 40 lb x 30 / 40 x 30 / 40 x 30
Close Grip Bench: 85 x 25 / 75 x 25 / 65 x 30
Tricep Rope Extention: 15 x 30 / 15 x 25 / 12.5 x 30
Tricep Overhead Extention with Rope: 30 x 25 / 25 x 25 / 22.5 x 30
Incline Dumbell Curl: 15 x 30 / 15 x 25 / 12.5 x 30
Dumbell Curl Standing: 15 x 30 / 12.5 x 30 / 15 x 30
This is where I had to quit logging
but these are what I did. Still supersetting each exercise
Standing Cable Curl 3 Sets, 25-30 reps ( I was in the 25-20 lb range)
Rope Cable curl 3 Sets, 25- 30 reps (20 - 15 lb range)
Tricep Pushdown 4 Sets 8 - 10 reps
Lying High cable curl 4 Sets 8 -10 reps
Skullcrushers 4 sets 8-10 reps : Started with 75 x 8 and forget the rest
Barbell Curls 4 sets 8-10 reps: I think I went 65 x 8, 60 x 8, 50 x 8, and 45 x 8
Then I had to leave. It had been right at 3 hours since I ate. And I finished eating walking out the door going to the gym.
I Came back later and was shooting for 5 sets of deadlifts in the 8-10 range
Deadlift: 225 x 8 / 225 x 10 / 225 x 10
Then I tore my hand open. I was wearing some good gloves too. I just put too much stress on the hands for the day I guess haha. Skin ripped from my upper palm to my callus. Gotta let that heal
Did some benching in the 8-12 rep range. I think I did 5 sets. Then I worked calves and abs.
I apologize for the sloppy log! Today should be better.
I wanted to focus on really heavy deadlifts. My grip is so poor! After getting 315 x 3, the bar would have almost slipped completely out of my hands after the second rep. It really affects the quality of my deadlift. However, I don't want to use straps. Then my grip won't improve! So I will just make do. It is frustrating though. I can tell that setting the bar down and having to re-grip is costing me that one extra rep.
Started with Pullups.
The most I got strict was 8. That was on wide grip. 6 months ago I couldn't do one wide grip pullup
and only like 2 reverse grip. I would perform a kipping movement when I reached muscle failure to get that extra burnI did a TON of deadlifts because they were low reps, high weights. I wanted my muscles to be destroyed, so I kept going until I noticed a dramatic decrease in strength.
3 Sets of Wide
3 Sets of "Hammer" grip middle length pullups
3 Sets reverse grip
Deadlift: 135 x 5 / 225 x 5 / 245 x 5 / 245 x 5 / 285 x 3 / 315 x 3/ 315 x 3 / 325 x 2 / 325 x 2 / 315 x 2 / 315 x 2 / 295 x 3 / 275 x 3 / 275 x 3 / 285 x 2 / 275 x 1 / 245 x 5 / 245 x 5 / 245 x 4 / 225 x 5
Bent over Row: 135 x 5 / 115 x 5 / 115 x 5 / 110 x 5 / 105 x 5 / 105 x 5
Lat Pull down: 150 x 8 / 140 x 8 / 130 x 8 / 125 x 8
Reverse Grip Lat Pulldown: 160 x 8 / 140 x 8 / 135 x 8 / 125 x 8
Back Extentions with 25 lb plate (Pause at top) : 12 reps / 12 / 12
T-Bar Row: 2 45 plates x 8 / 2 plates + 25 lb x 5 / 2 plates + 25 lb x 5 / 2 plates + 10 x 8
Freemotion Lat pulldown: 100 x 10 / 100 x 8 / 90 x 10
Seated row (Close hammer grip): 180 x 10 / 200 x 8 / 180 x 10
ARMS
*Every two exercises are supersetted. After 25-30 reps, immediately begin the next 25-30 rep exercise.
Skullcrushers: 40 lb x 30 / 40 x 30 / 40 x 30
Close Grip Bench: 85 x 25 / 75 x 25 / 65 x 30
Tricep Rope Extention: 15 x 30 / 15 x 25 / 12.5 x 30
Tricep Overhead Extention with Rope: 30 x 25 / 25 x 25 / 22.5 x 30
Incline Dumbell Curl: 15 x 30 / 15 x 25 / 12.5 x 30
Dumbell Curl Standing: 15 x 30 / 12.5 x 30 / 15 x 30
This is where I had to quit logging
but these are what I did. Still supersetting each exerciseStanding Cable Curl 3 Sets, 25-30 reps ( I was in the 25-20 lb range)
Rope Cable curl 3 Sets, 25- 30 reps (20 - 15 lb range)
Tricep Pushdown 4 Sets 8 - 10 reps
Lying High cable curl 4 Sets 8 -10 reps
Skullcrushers 4 sets 8-10 reps : Started with 75 x 8 and forget the rest
Barbell Curls 4 sets 8-10 reps: I think I went 65 x 8, 60 x 8, 50 x 8, and 45 x 8
Then I had to leave. It had been right at 3 hours since I ate. And I finished eating walking out the door going to the gym.
I Came back later and was shooting for 5 sets of deadlifts in the 8-10 range
Deadlift: 225 x 8 / 225 x 10 / 225 x 10
Then I tore my hand open. I was wearing some good gloves too. I just put too much stress on the hands for the day I guess haha. Skin ripped from my upper palm to my callus. Gotta let that heal
Did some benching in the 8-12 rep range. I think I did 5 sets. Then I worked calves and abs.
I apologize for the sloppy log! Today should be better.
NoFatChicks91
New member
Just finished my workout today. I took it pretty easy. Still lifted as heavy as I could. I only worked out for about an hour though. I'm feeling pretty beat up today.
Squats : 135 x 5 / 185 x 5 / 205 x 5 / 225 x 4 / 215 x 5 / 205 x 5 / 195 x 5 / 185 x 5
Front Squat : 155 x 4 / 145 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5 / 135 x 5
Getting 225 four times on back squat is a new PR for me. They were way below 90 degrees, too
Front squats are very tough for me. I suck at them. Form is acceptable, at least.
Because I hate front squats so much and because of how smoked I feel when I do them, I will force myself to get to know them better!
Calf Raise with 1 second pause at top : 210 x 20 / 190 x 15 / 170 x 15
Then I ran 3 miles in about 20 mins. I used to be able to run it in like 18 mins or under
I'd rather look more filled out than be able to run like that though, so I can't complain.
Ankle hurts like a bitch after the run. Better lay off it.
Squats : 135 x 5 / 185 x 5 / 205 x 5 / 225 x 4 / 215 x 5 / 205 x 5 / 195 x 5 / 185 x 5
Front Squat : 155 x 4 / 145 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5 / 135 x 5
Getting 225 four times on back squat is a new PR for me. They were way below 90 degrees, too
Front squats are very tough for me. I suck at them. Form is acceptable, at least.
Because I hate front squats so much and because of how smoked I feel when I do them, I will force myself to get to know them better!
Calf Raise with 1 second pause at top : 210 x 20 / 190 x 15 / 170 x 15
Then I ran 3 miles in about 20 mins. I used to be able to run it in like 18 mins or under
I'd rather look more filled out than be able to run like that though, so I can't complain.
Ankle hurts like a bitch after the run. Better lay off it.
E
Evan Tipps
Guest
Liking this log.. Not sure if it was stated but whats your age/stats?
NoFatChicks91
New member
Thanks bro.
21 years old, roughly 188 lbs. 6'4. I'm a total hardgainer. Well, when it comes to muscle. Getting fat is easy haha.
21 years old, roughly 188 lbs. 6'4. I'm a total hardgainer. Well, when it comes to muscle. Getting fat is easy haha.
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