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Welcome to my Log

SaiBoT said:
TODAY

DEADS

1x3 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x1 395lbs mixed grip and belt
1x3 415lbs belt and straps, fuck me 2 weeks without deads and the last rep i pulled it off from hell :evil: don't know if increase the weight next week or work the reps, it was really tough!

PULLUPS

1x12
1x10
1x11 with cluster reps
1x3 wide 1x3 reverse 1x3 neutral grip

MACHINE CURL

1x20 4plates
1x15 5plates
1x12 6plates
1x9 7plates few seconds rest then
1x12 4plates

HAMMER CONCENTRATION CURL

2x15 25lbs

Felt nauseous after the workout, gotta work on my GPP.
Click to expand...

Hell yeah bro!!! Your squats and DLs are moving right up.

Have you ever given the hook grip a fair trial? Since I've started using it my grip has become rock solid. I just pulled my old 5RM with straps using an alternating grip and chalk only. I pull all my warm ups up with a hook and then switch to the alternating grip at 365. I also use the hook when I do pendlay rows which has helped a ton with my DLs. It was a challenge at first, but my grip has never been stronger and it's only been about three months of doing this.
 
SouthernLord said:
Hell yeah bro!!! Your squats and DLs are moving right up.

Have you ever given the hook grip a fair trial? Since I've started using it my grip has become rock solid. I just pulled my old 5RM with straps using an alternating grip and chalk only. I pull all my warm ups up with a hook and then switch to the alternating grip at 365. I also use the hook when I do pendlay rows which has helped a ton with my DLs. It was a challenge at first, but my grip has never been stronger and it's only been about three months of doing this.
Click to expand...

Yeah I've been doing my prehab and core work, though i don't usually post it.

By hook grip you mean double overhand? or something like thumbless grip?
 
SaiBoT said:
Yeah I've been doing my prehab and core work, though i don't usually post it.

By hook grip you mean double overhand? or something like thumbless grip?
Click to expand...

Hook grip is with your thumbs underneath your fingers! I do it quite alot on my lighter sets of deads and on my final higher rep set of deads! hurts like a bitch but in a good way!

HookGrip.jpg
 
ExtraMile said:
Hook grip is with your thumbs underneath your fingers! I do it quite alot on my lighter sets of deads and on my final higher rep set of deads! hurts like a bitch but in a good way!

HookGrip.jpg
Click to expand...

This really hurts your thumbs at first. Chalking them is a must. Once you are used to the pain your grip will be rock solid. Espeically with rows and such.
 
ExtraMile said:
Hook grip is with your thumbs underneath your fingers! I do it quite alot on my lighter sets of deads and on my final higher rep set of deads! hurts like a bitch but in a good way!

HookGrip.jpg
Click to expand...

Looks solid to me, I'm gonna do it my next back workout!
 
TODAY

BENCH

1x6 135lbs
2x3 165lbs DE
1x3 170lbs DE
1x5 205lbs
1x3 225lbs
1x20 135lbs
1x25 95lbs

PEC DEC FLY

1x11 small stack
3x11 small stack plus a plate

CHEST STRETCH

CABLE LATERAL RAISES

2x12 45lbs

SEATED BB SHOULDER PRESS

2x7 135lbs
1x9 125lbs
1x11 115lbs
 
TODAY

SUMO HIGH BOX SQUATS (just touching the box, not sitting)

1x5 135lbs
1x5 225lbs
1x5 315lbs
1x3 385lbs
1x3 385lbs belt and knee bands
1x3 435lbs
1x3 455lbs shit was tough almost felt backwards while preparing for descent on the first rep, i think i got the 495lbs coming soon, but i really need a decent pair of spotters, today i was solo and when lost balance during the setup it wasn't cool, i could have hurt myself and shit it's not worth it.

OLY SQUATS

1x3 135lbs
1x3 215lbs
1x3 285lbs felt really easy, much more than last week's 275lbs

AB MACHINE

1x15 90lbs
1x20 90lbs

MACHINE SIDE BENDS

1x12 50lbs
1x15 60lbs

WEIGHTED LEG RAISES

1x12 12.5lbs

WEIGHTED HYPERS

1x12 45lbs
 
TODAY

PULL-UPS

4x6 wide grip
1x6 mid-grip
1x6 reverse grip
1x6 close reverse grip
1x6 neutral mid grip
1x6 wide behind neck
1x6 neutral behind neck

Lot of sets below failure so skipped rows

INCLINED CURLS

1x8 35lbs
2x8 40lbs

DB SCOTT CURLS

3x6 30lbs

^^^^^^^ These 2 were supersets

MACHINE CURLS

3x7 100lbs

MACHINE HAMMER CURLS

3x7 100lbs

These 2 were also supersets

Great pumps! Checked my weight I'm @ 205lbs :evil:
 
TODAY

LOW INCLINED DB PRESS

1st wave

1x8 75s
1x6 85s
1x4 95s

2nd wave

1x8 80s
1x6 90s
1x4 100s

CABLE CROSSOVER

1x12 110lbs
2x11 125lbs

SEATED BB SHOULDER PRESS

1x8 115lbs
1x11 135lbs
1x9 135lbs

DIPS with 3 secs pause @ bottom

1x3 bw
2x3 25lbs

stopped here because shoulder was kinda acting, seems to be cool now
 
TODAY

PULLUPS

1x8 wide grip
1x8 wide grip behind neck
1x8 reverse grip
1x8 neutral grip
1x4 close grip
1x6 reverse close grip

PENDLAY ROWS

1x5 115lbs
1x5 165lbs
1x5 185lbs

WIDE GRIP & HAMMER MACHINE CURL supersets

1x7 wide grip 1x7 hammer grip 90lbs
1x7 wide grip 1x8 hammer 90lbs
1x8 wide 1x9 hammer 90lbs

BARBEL CURL & INCLINED DB CURL

1x9 70lbs 1x8 30's
1x9 70lbs 1x8 30's
 
TODAY

BENCH

warmup

3x3 175lbs DE
1x3 215lbs
1x2 235lbs
1x2 235lbs
1x2 235lbs
1x16 155lbs

PEC DEC

3x12 small stack plus a large plate

LATERAL CABLE RAISES

3x12 35lbs

SEATED SHOULDER PRESS

1x6 115lbs
1x6 135lbs
1x3 155lbs
1x6 145lbs
 
saibot..wanna be a nice guy .. n send me 20,000 k.. i wanan get to 500k so i can start.. betting!!

n yes bro.. your making amazing progress keep pumping it out!!
 
Bigpimpin10 said:
i have now fallen in love with you... marry me..imah karma whore. ahhaha

hows the diet bro?
Click to expand...

Don't fall in love with me, I'm very cold hearted and after knowing me the world and things will never be the same, all my ex-bitches are now married :p :worried: hahahaha

Diet is getting better eating like a pig and putting on some mass.
 
TODAY 6am workout

CALF RAISES

warmup

1x55 110lbs throughout a restpause set

LEG CURL

1x8 100lbs
2x8 120lbs

OLYMPIC SQUAT

1x5 115lbs
1x3 185lbs
1x3 255lbs
1x3 305lbs belt and knee bands, were very easy!

LEG PRESS

1x6 270lbs
1x6 450lbs
1x6 540lbs
1x6 630lbs could have done more, but the leg press machine always feels awkward to me and I haven't done it in ages.

SLDL with dumbells

1x5 100's
1x5 110's
1x5 125's used straps, oh and these are the heaviest dumbells @ the fucking whore house.

Weird setup uh?! but the truth is that if i started with squats like a normal routine, i wouldn't be in the mood to work calves and stuff.

Decided to drop the sumo box squats, i was getting too hyper and felt that my goal for it was accomplished already, so there was no point keep doing it, i'll work my olympic squat though, deep squats are always something else...
 
SaiBoT said:
TODAY

PULLUPS

1x8 wide grip
1x8 wide grip behind neck
1x8 reverse grip
1x8 neutral grip
1x4 close grip
1x6 reverse close grip

PENDLAY ROWS

1x5 115lbs
1x5 165lbs
1x5 185lbs

WIDE GRIP & HAMMER MACHINE CURL supersets

1x7 wide grip 1x7 hammer grip 90lbs
1x7 wide grip 1x8 hammer 90lbs
1x8 wide 1x9 hammer 90lbs

BARBEL CURL & INCLINED DB CURL

1x9 70lbs 1x8 30's
1x9 70lbs 1x8 30's
Click to expand...

did you use the hook grip for the rows? and how come your not doing DL's?
 
ExtraMile said:
did you use the hook grip for the rows? and how come your not doing DL's?
Click to expand...

I want to focus on pullups and upper back/lats and after 6 sets of it my grip was kinda shitty, so if i went to try the hook grip, the weight on Pendlays would have been even more embarrassing.

Deads I just feel, i need a break from them.
 
SaiBoT said:
I want to focus on pullups and upper back/lats and after 6 sets of it my grip was kinda shitty, so if i went to try the hook grip, the weight on Pendlays would have been even more embarrassing.

Deads I just feel, i need a break from them.
Click to expand...

hey hook grip makes your grip better! I pulled 242lbs dead with a hook grip I could no way do that normal double overhand!

Need to talk to you properly about routines and shit like that later. Did you get my pm about diet?
 
Once you get past the discomfort and awkwardness of the hook grip, you'll love it and never want to use an alternating grip again lol.
 
ExtraMile said:
hey hook grip makes your grip better! I pulled 242lbs dead with a hook grip I could no way do that normal double overhand!

Need to talk to you properly about routines and shit like that later. Did you get my pm about diet?
Click to expand...
!
Yeah i got both pms, you need more protein @ breakfast!

Last week i was supposed o try the hook grip too, but i keep forgetting about it, it's that thing about feeling i'm getting old that i was telling you about :worried:
 
SaiBoT said:
!
Yeah i got both pms, you need more protein @ breakfast!

Last week i was supposed o try the hook grip too, but i keep forgetting about it, it's that thing about feeling i'm getting old that i was telling you about :worried:
Click to expand...

Yeah I dont always have that, most times I have 5 whole eggs with 5 slices wholemeal toast :p

I dont think its because your old I think its because you spend so much time on computer games your brain cant cope with the flashing screens and stresses :D
 
ExtraMile said:
Yeah I dont always have that, most times I have 5 whole eggs with 5 slices wholemeal toast :p

I dont think its because your old I think its because you spend so much time on computer games your brain cant cope with the flashing screens and stresses :D
Click to expand...

Yeah I played the half-lifes by the 3rd time now, and I'm half way through metal gear solid 4 again :supercool
 
TODAY 5pm workout

DIPS

1x5 warmup

1x20 bw dips, kinda easy and weren't until failure

SUPERSET A1 and A2

A1 SEATED FRENCH PRESS
1x7 60lbs
1x6 70lbs
1x6 70lbs
1x6 70lbs

A2 TRIS PRESSDOWN

1x8 100lbs
1x7 110lbs
1x7 110lbs
1x9 110lbs

DIPS finisher

1x12 with a 30 secs stretch @ the end of the set

Sick pump :evil:
 
SaiBoT said:
I want to focus on pullups and upper back/lats and after 6 sets of it my grip was kinda shitty, so if i went to try the hook grip, the weight on Pendlays would have been even more embarrassing.

Deads I just feel, i need a break from them.
Click to expand...

My grip is stronger than ever from using the hook.

Today was my DL deload. 350 for 5 was my top set. I pulled it for 8 with the hook and no belt. Grip was no issue.

I also pulled 225 one handed with each hand using the hook as I stripped the bar after the 350. Haven't tried this in a while and it was way easy. Hook grip FTW!!!!
 
SouthernLord said:
My grip is stronger than ever from using the hook.

Today was my DL deload. 350 for 5 was my top set. I pulled it for 8 with the hook and no belt. Grip was no issue.

I also pulled 225 one handed with each hand using the hook as I stripped the bar after the 350. Haven't tried this in a while and it was way easy. Hook grip FTW!!!!
Click to expand...


Nice!!! 225 one handed it's great! Hook grip it's on tomorrow, gonna start with either deads or Pendlays!

And that superset it's a killer, Poliquin also recommends a superset like that but instead of the barbell curl doing the CG chinup!
 
SaiBoT said:
Nice!!! 225 one handed it's great! Hook grip it's on tomorrow, gonna start with either deads or Pendlays!

And that superset it's a killer, Poliquin also recommends a superset like that but instead of the barbell curl doing the CG chinup!
Click to expand...

It will not take long to get used to hook gripping. After a few weeks your thumbs will be callused up and pain won't be an issue. Your strength will catch up fast too.

I've been consistently using the hook since May. I do all my rows and my DL warm up sets with the hook. I switch to an alt grip around 365, but that's just to save my grip for the heavy sets. The 350 was actually a rep PR with the hook today.

The 225 OADL was easy. I have more in me. I am going to work these every DL session and see what happens. Watching Mark Felix OADL 474 is bad ass. I'd like to get 315 :evil:

I am going to try that Chin/Incline DB set next week :)
 
SouthernLord said:
It will not take long to get used to hook gripping. After a few weeks your thumbs will be callused up and pain won't be an issue. Your strength will catch up fast too.

I've been consistently using the hook since May. I do all my rows and my DL warm up sets with the hook. I switch to an alt grip around 365, but that's just to save my grip for the heavy sets. The 350 was actually a rep PR with the hook today.

The 225 OADL was easy. I have more in me. I am going to work these every DL session and see what happens. Watching Mark Felix OADL 474 is bad ass. I'd like to get 315 :evil:

I am going to try that Chin/Incline DB set next week :)
Click to expand...

Nice! I tried the hook grip today on my rack pull warmups, felt kinda weird, like my thumbnails were being pulled off :worried:, but i adjusted it and it felt good afterward, i like it!

Mark Felix is a fucking beast! I think you can make the 315 bro :evil:

Oh and I did the Chin/inclines ss it hurts!!!
 
TODAY

RACK PULLS 6 inches below knees

1x5 135lbs hook grip
1x3 225lbs hook grip
1x2 315lbs hook grip
1x1 405lbs mixed grip
1x1 455lbs straps
1x1 495lbs belt and straps it's kinda a PR, my back/ribs/shoulders everything felt great!

PENDLAY ROWS

1x5 135lbs
1x5 225lbs
1x3 245lbs plus 2 with shitty form but i had to pull it off ;)

3 SUPERSETS

A1 RCGC 1x8 1x7 1x6
A2 INCLINED DB CURL 1x8 1x8 1x8

2 SUPERSETS

A3 BB CURL 2x8 65lbs
A4 DB SCOTT CURL 2x7 25's

ROPE HAMMER CURL

1x9 100lbs
1x9 120lbs
1x7+7+7 120lbs

I was a very pumped mofo after these haha
 
TODAY

LOW INCLINED DB BENCH

1x6 60's
1x7 80's
1x5 90's
1x3 100's
1x7 85's
1x5 95's
1x3 105's tried to put up the 105 dumbells by myself and i couldn't, maybe in a few weeks.

SEATED BB SHOULDER PRESS

1x6 115lbs
1x6 135lbs
1x8 155lbs

My midback feels a little tight so i had to shorten the workout...
 
TODAY had to do a something for my chesticles since yesterday kinda sucked

INCLINED BB setted the pins a few inches above chest level because i had no spotter @ this time of the morning

1x6 115lbs
1x6 155lbs
1x5 185lbs
1x5 205lbs
1x4 225lbs dropset
1x4 205lbs dropset
1x4 195lbs dropset
1x4 185lbs --- these dropsets had like a 15 secs break in between, were very tiring and the last rep w 195 and 185 were a bitch :evil:

DIPS

1x5 BW
1x12 +25lbs

SEATED DB FRENCH PRESS warmup

1x8 60lbs
1x6 70lbs

A1 SEATED FRENCH PRESS 3x6 80lbs DB
A2 TRIS PRESSDOWN 1x8 100lbs 1x7 120lbs 1x8 120bs

DIPS FINISHER

1x10 bw with hard stretch @ bottom for 15 secs

Pumped as hell on the way home people going to work were staring @ me, I felt kinda embarrassed. Have been putting a good size on this last month, arms, shoulders and my yoke is coming up quite nicely!
 
SaiBoT said:
Pumped as hell on the way home people going to work were staring @ me, I felt kinda embarrassed. Have been putting a good size on this last month, arms, shoulders and my yoke is coming up quite nicely!
Click to expand...

There can't be anything wrong with people gawking at your pump lol!

Have you ever tried high intensity/high volume power shrugs for the yoke?
 
oso0960 said:
There can't be anything wrong with people gawking at your pump lol!

Have you ever tried high intensity/high volume power shrugs for the yoke?
Click to expand...

Yeah I actually like the extra atention as everybody else, but this tme it was too many people lol :supercool

I've tried the power shrugs and I find them useful, about the yoke... it's one of those things that i don't know if will make my physique look good or more on the freak side which i don't know yet if it is good or bad for me, did i make any sense?
 
power shrugs are the shit! but very awkward and annoying to set up I stopped doing them. I heard seated db powercleans were good for yoke...
 
Bigpimpin10 said:
hows that arm workout coming
Click to expand...

It has been great, i'm starting to have compliments on my bis and how big i'm getting overall too.

TODAY

LAT PULLDOWN warmups

1x8 100lbs
1x7 130lbs

PULLUPS

1x9 wide grip
1x9 behind neck
1x10 wide grip
1x10 wide grip

DB ALTERNATE CURL

1x7 30's warmup

3x7 45's

EZ SCTOTT CURL

1x8 bar+40lbs

3x9 bar+50lbs

DB INCLINED CURL

1x9 30's
1x10 30's
1x11 30's

MACHINE HAMMER CURL

1x15 don't remember weight

Crazy pump again :evil:
 
SaiBoT said:
I've tried the power shrugs and I find them useful, about the yoke... it's one of those things that i don't know if will make my physique look good or more on the freak side which i don't know yet if it is good or bad for me, did i make any sense?
Click to expand...

Yeah you did. Just imagine this picture without a yoke:

Of course being that big might be considered on the freak side..but extreme scenarios can be useful :D
 
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oso0960 said:
Yeah you did. Just imagine this picture without a yoke:
Of course being that big might be considered on the freak side..but extreme scenarios can be useful :D
Click to expand...

Yeah lol Wendler has quite the Yoke! Maybe when I'm too old to keep being a good looking bartender :supercool I'll grow up to be a freakish bouncer :D haha
 
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TODAY

MACHINE CALF RAISES

1x10 70lbs
1x10 90lbs
1x10 110lbs
1x10 130lbs
1x10+10+10+10+8+7 rest-paused 150lbs

LEG CURL

1x6 100lbs
1x6 120lbs
1x6 140lbs
1x6 160lbs
1x6+2+2 rest-pause 180lbs

Had like a 10min rest because some assholes were doing shrugs, leg raises and chit-chatting on the squat rack... after a while I got so pissed off that oh well let's just say that they got the idea...

ATG SQUATS

1x3 empty bar
1x3 115lbs
1x3 185lbs
1x3 255lbs
1x2 305lbs knee bands and belt here on
1x2 325lbs

LEG PRESS

1x5 405lbs
1x5 495lbs
1x5 585lbs
1x5 675lbs
1x5 765lbs --- there's no way i could lift this kind of weight in reality, these machines are for the ego lifters anyway...

Low rep workout but my legs feel pumped...
 
TODAY

BENCH PRESS

1x3 135lbs
1x3 155lbs
1x3 175lbs
3x3 185lbs (dynamic effort)
1x3 205lbs
1x2 225lbs
1x2 245lbs --- PR for 2 reps
1x1 245lbs
1x16 165lbs made 5 sec pause on the 12th rep to change setup and grip because according to my partner i was kinda twisted... still i was a high rep PR :)

PEC-DEC

1x8 140lbs
1x8 160lbs
1x8 180lbs
1x8 200lbs

CABLE LATERAL RAISES

2x10 40lbs

SEATED BB SHOULDER PRESS

1x5 115lbs
1x5 135lbs
1x6 155lbs
1x3+2 spotted 165lbs PR

ROTATOR CUFF external rotation

3x12-15 30lbs

DIPS

1x6 bodyweight
1x10 +25lbs
1x7 +25lbs

SUPERSET

A1 SEATED FRENCH PRESS 1x6 70lbs
A2 TRIS PRESSDOWN 1x7 70lbs

A1 ---------------- 1x6 70lbs
A2 ---------------- 1x8 70lbs

A1 ----------------- 1x7 70lbs
A2 ----------------- 1x9 70lbs
 
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Me and my buddy we are going to build our own gym and stuff so excited about it that i forgot to workout on monday lol.
 
good luck with that dude... What are you putting in it/how much cash are you both investing? just curious :)
 
JDid23 said:
good luck with that dude... What are you putting in it/how much cash are you both investing? just curious :)
Click to expand...

Nothing too fancy just something orientated to personal training for rookies/intermediates and also ladiezz, the first thing we saw was a nice power rack :supercool

About the money it's soon to say but if you wanna know about later on send me a pm ;)
 
bro what you should do is when you built it up put an advert in the local paper and stuff and throughout the day when your normally at home playing computer games all day you could be like a PT and train people in there that way you could slowly earn the money back then you spent!

If I had the money and space and other people who lifted I would make my own gym too, our garden shed is huge I could make it in that and then do lunges and shit around the garden, lol. But on my own that would be kinda boring and no one else by age is as motivated or determined as me and would quit after like 3 weeks lol

Congrats on the bench and OHP pr too, your seated press is getting strong as fuck, how come you do the laterals and RC before the press?
 
ExtraMile said:
bro what you should do is when you built it up put an advert in the local paper and stuff and throughout the day when your normally at home playing computer games all day you could be like a PT and train people in there that way you could slowly earn the money back then you spent!

If I had the money and space and other people who lifted I would make my own gym too, our garden shed is huge I could make it in that and then do lunges and shit around the garden, lol. But on my own that would be kinda boring and no one else by age is as motivated or determined as me and would quit after like 3 weeks lol

Congrats on the bench and OHP pr too, your seated press is getting strong as fuck, how come you do the laterals and RC before the press?
Click to expand...

Me and my buddy we are very popular around here because we are bartenders @ the best club around and so we already have alot of anxious people to workout with us and the amount is growing... but we do have some advertisement strategy just in case.



I do the laterals before the press to give my tris a break from the bench press, but the RC i did it afterward and it kinda messed up with my dips so next time i'll leave it for last.
 
SaiBoT said:
Nothing too fancy just something orientated to personal training for rookies/intermediates and also ladiezz, the first thing we saw was a nice power rack :supercool

About the money it's soon to say but if you wanna know about later on send me a pm ;)
Click to expand...

alright sounds good man.. I was just wondering because my dad offered to redo the basement and put in some weights for me, but i am going off to college in a year and by the time it's all done, i don't think it will be worth the money/time unless my brother gets into it.
 
SaiBoT said:
Me and my buddy we are very popular around here because we are bartenders @ the best club around and so we already have alot of anxious people to workout with us and the amount is growing... but we do have some advertisement strategy just in case.



I do the laterals before the press to give my tris a break from the bench press, but the RC i did it afterward and it kinda messed up with my dips so next time i'll leave it for last.
Click to expand...

lol so everyone knows you and wants you to help them workout?

its kinda like that with me people often ask me stuff about gyms and gettin bigger/leaner etc. Also since I got big the kids in the higher years than me started to just be annoyed with me all the time I think their gettin kinda jelous haha, especially the guy that before everyone thought was "buff" because he has a 6 pack and weighs like 130lbs at 5 foot 11 :FRlol:
 
JDid23 said:
alright sounds good man.. I was just wondering because my dad offered to redo the basement and put in some weights for me, but i am going off to college in a year and by the time it's all done, i don't think it will be worth the money/time unless my brother gets into it.
Click to expand...

Well there alot of cheap stuff you can check on bigfitness.com an olympic bar with 300lbs costs around $400 and a rack $450...
 
ExtraMile said:
lol so everyone knows you and wants you to help them workout?

its kinda like that with me people often ask me stuff about gyms and gettin bigger/leaner etc. Also since I got big the kids in the higher years than me started to just be annoyed with me all the time I think their gettin kinda jelous haha, especially the guy that before everyone thought was "buff" because he has a 6 pack and weighs like 130lbs at 5 foot 11 :FRlol:
Click to expand...

Not everyone but people with money, that's more important for the business...

Yeah there's always gonna be haters everywhere, just do your thing :supercool
 
JDid23 said:
450 for a rack sounds pretty damn expensive.. I saw one at Dicks the last time i went for 300
Click to expand...

The one I saw it looks capable of holding a bar loaded with +600lbs, the cheaper ones looked too risky to be inside them... :supercool
 
TODAY am workout

MACHINE CALF RAISES

1x10 50lbs
1x10 70lbs
1x10 90lbs
1x10 110lbs
1x10 130lbs
1x10 150lbs
1x8 170lbs
1x12+10+8+8+6+6+burnouts 170lbs

CALF STRETCHES

LEG CURL

1x6 100lbs
1x6 120lbs
1x6 140lbs
1x6 160lbs
1x8+6+4+burnouts 180lbs

Next week I think i can handle the last couple of plates on these machine going for 200lbs

HAMS STRETCHES

Felt good, a bit stronger than last week too, my calves were still hurting until past wednesday (almost a week later lol)

Hopefully going to the gym later for Back and Bis, now it's time to sleep, funny to see everybody rushing to not getting late to work... and me cooling down and getting ready to go to bed :)
 
TODAY pm workout

WIDE GRIP PULLUPS

2x12
2x10
1x9

RACK PULLS on top of 25lbs plates to increase rom a bit...

1x3 135lbs hook grip
1x3 225lbs hook grip
1x3 295lbs hook grip
1x3 365lbs hook grip
1x3 435lbs straps
1x1 505lbs straps and belt ---- PR and i think i pulled my lower back n the right side, but it's too soon to tell... skipped rows and went straigth to curls.

SEATED DB CURL

1x10 30's
3x10 40's

EZ BAR SCOTT

3x8 80lbs

LOW INCLINED DB CURL

3x10 25's

MACHINE CURLS

1x9 70lbs wide grip
1x9 90lbs wide grip

A1 wide grip 1x6 90lbs
A2 CG hammer 1x6 90lbs
A3 wide grip 1x6 70lbs

A1 wide grip 1x6 80lbs
A2 CG hammer 1x6 80lbs
A3 wide grip 1x6 60lbs

Pumped as fuck after these :evil:
 
TODAY

BENCH PRESS MAXOUT

1x3 135lbs
1x3 185lbs
1x3 205lbs
1x1 225lbs
1x1 235lbs
1x1 245lbs
1x1 255lbs ------ PR it was tough but i got it :evil: The Dynamic Effort work is paying off already
1x3 225lbs
1x10 185lbs

DOWNWARD CABLE PRESSES

3x11 160lbs

CABLE CROSSOVER

2x15 100lbs

SEATED SHOULDER PRESS

1x6 115lbs
1x6 135lbs
1x6 155lbs
1x8 145lbs
1x10 135lbs

3x8 extra wide pullups (more like a shoulder stretch thing)

DC SHOULDER STRECHES

Stopped here... i was tired already when the way home while drinking gatorade i got dizzy, in need of food almost fainted, so i had a XL meal and all went fine :)
 
TODAY

BENCH

1x6 135lbs
1x6 165lbs
3x3 175lbs (dynamic effort)
1x8 205lbs
1x7 205lbs

INCLINED BB

1x10 155lbs
1x5 165lbs

LIght and pumping workout mainly for recovery, hopefully build up from here and hit a PR in a month or so...

Yesterday I met Lou Ferrigno's brother, great guy by the way he's the owner of the store where we are getting most of the stuff from for our gym. He made us great discounts on a couple of machines and a power rack, also talked about The Hulk how he used to lift heavy ass weight back in the day (dumbell curls with 160's db) and how the gym were nothing but iron and heavy duty stuff, not all the fitness club, swiss balls and cardio...
 
TODAY am workout


SEATED BN PRESS

1x12 empty bar
1x11 115lbs
1x10 125lbs
1x7 135lbs
1x7 125lbs
1x9 115lbs

SEATED LATERAL RAISES

1x10 15's
1x9+5 standing 15's
1x5+5 standing 20's
1x6+6 standing 20's

ARNOLD FRONT RAISES

3x8 15's

TRIS PRESSDOWN

3x10 whole stack plus 10lbs plate

CGBP

3x10

OVERHEAD ROPE PRESS weight per side

1x9 30lbs
1x9 40lbs
1x9 50lbs
1x9 60lbs + 15 reps with the both hands@ same time to pump that shit :evil:

Ok had planned to do dips as my first tris exercise but both left trap, RC were trashed and hurting like a bitch so i had to work around it...

Today i saw some details on my lower triceps that i've never seen before haha
 
TODAY

PULLUPS

2 warmup sets

2x15 BW

Stretches

DEADLIFT

1x3 145lbs
1x3 225lbs
1x3 315lbs
1x1 405lbs
1x1 425lbs

BENT OVER ROWS

3x5 225lbs

Did a close grip and I hit the perfect spot of the lower lats! Tried hook grip but my fingers were sweaty...

SEATED DB CURLS

1x8 30lbs
1x8 40lbs
1x8 50lbs
1x6 50lbs each

REVERSE GRIP SCOTT CURL (EZ BAR)

2x8 45lbs

LOW INCLINED CURL

1x9 zottman 30lbs each
1x9 hammer 30lbs each
1x9 zottman same
1x9 hammer same

SUPERMAN CURLS

1x10 95lbs
1x10 95lbs dropset 1x8 80lbs

Bis stretches

Great pump :evil:
 
TODAY

BENCH

2 warmup sets
1x6 135lbs
1x6 165lbs
3x3 175lbs (dynamic effort)
1x7 215lbs
1x5 215lbs

INCLINED BB

no warmup
1x9 165lbs
1x6 175lbs

FRONT RAISES

1x9 15lbs
1x9 20lbs
1x9 22.5lbs
1x9 25lbs
1x9 27.5lbs

LATERAL RAISES

1x9 20lbs
1x9 25lbs
2x9 30lbs

REAR DELT CABLE FLYES

1x11 50lbs
1x11 60lbs
1x11 70lbs
1x11 80lbs
1x11 90lbs
1x11 100lbs

Keep my chest workouts simple with a linear progreesion and add some extra shoulder work
 
TODAY am workout

Went to the gym with the chills and shit because I wanted to set a PR

DEADLIFT close stance (much like Konstantinov)

1x3 135lbs
1x3 225lbs
1x2 315lbs
1x1 405lbs
1x1 425lbs
1x1 445lbs
1x1 465lbs ------- PR :evil: and it felt like i can get a bit more next time :evil: :evil: :evil:

Did a few stretches then decided to go home... oh and had a huge pig out envolving Macdonalds, spicy burritos, chocolate milk shake etc, I'm a lil under 200lbs btw
 
SaiBoT said:
TODAY am workout

Went to the gym with the chills and shit because I wanted to set a PR

DEADLIFT close stance (much like Konstantinov)

1x3 135lbs
1x3 225lbs
1x2 315lbs
1x1 405lbs
1x1 425lbs
1x1 445lbs
1x1 465lbs ------- PR :evil: and it felt like i can get a bit more next time :evil: :evil: :evil:

Did a few stretches then decided to go home... oh and had a huge pig out envolving Macdonalds, spicy burritos, chocolate milk shake etc, I'm a lil under 200lbs btw
Click to expand...

Good job on the PR! lol, well deserved pig out. Do you gain weight easily?
 
oso0960 said:
Good job on the PR! lol, well deserved pig out. Do you gain weight easily?
Click to expand...

Thanks bro! Actually I'm originally an ectomorph, when I started working out weighted 110lbs a skinny bastard. I still consider myself a hardganer though and my diet is never clean, which is why can make some gains, some of them unpleasant but i never let get thins too out of hand.
 
TODAY pm workout

PULLUPS

5x10 BW

BENTOVER ROW

1x5 135lbs
1x 5 175lbs
1x5 205lbs
1x5 235lbs

ONE ARM MACHINE CURL

3x9 50lbs

PINWHEEL CURLS

2x9 45's

Hurt my mid back on the last set so decided to stop here, went to stretch myself and did some foam roller work.
 
TODAY am workout

MACHINE CALF RAISES

1x10 70lbs
1x10 90lbs
1x10 110lbs
1x10 130lbs
1x10 150lbs
1x12+10+8 170lbs close stance
1x12+10+8 170lbs wide stance

LEG CURL

1x6 120lbs
1x6 140lbs
1x6 160lbs
1x6 180lbs
1x6+3+2 200lbs it's the whole stack so that makes it a PR :)

Crazy pump and it was a wobbly way home...
 
TODAY pm workout

BENCH

1x5 135lbs
1x5 165lbs
3x3 180lbs dynamic effort
1x8 215lbs
1x5 225lbs took a long rest here

INCLINED BB

no wamup

1x8 175lbs
1x4 185lbs

That's it.
 
fortunatesun said:
lol

work faster and harder

:velvett:
Click to expand...

4 sets squats 8-10 reps 90 secs between sets
2 sets RDL 6-8 reps 90 secs between sets
3 sets leg press 12-15 reps 60 secs between sets
3 sets leg extension 10-12 reps 60 secs between sets
3 sets calf raises sometimes heavy sometimes light sometime supersetted w/ leg curl
1 heavy ass set of walking db lunges 15 reps per leg

-nothin'
 
FRIDAY WORKOUT

DEADS

1x3 145lbs
1x3 235lbs --- form was off
1x3 325lbs
1x1 415lbs
1x1 435lbs
1x0 455lbs failed

Haven't had enough rest and I should have waited until next week to hit deads again, plus my hams are kinda fucked from the last leg curl session so this explains everything, gotta learn from mistkes.
 
TODAY

BENCH

1x6 135lbs
1x6 165lbs
3x3 185lbs dynamic effort
2x5 225lbs i was expecting to hit at least 6 reps, but i didn't have my spotter and like i said before my rest is fucked up lately...

INCLINED BB

1x20 95lbs
1x15 115lbs
1x12 135lbs
1x7 155lbs
1x6 125lbs

I was supposed to do alot more workout, but this friend from a friend came out to me to seek for advice and stuff, so i gave him full attention, he'll probably change to my gym bringing with him a bunch of people.
 
RACK PULLS on a step (at least 3 inches below knee)

1x3 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x1 395lbs
1x1 465lbs --- mt facil next 485lbs

BENTOVER ROWS

1x8 185lbs normal
1x8 185lbs reverse
1x8 185lbs normal
1x8 185lbs reverse

FACE PULLS

1x10 30lbs
3x11 50lbs

MACHINE CALF RAISES
1x10 90lbs
1x10 110lbs
1x10 130lbs
1x10 150lbs
1x12 170lbs
1x12 170lbs
1x10 170lbs
1x10 170lbs
1x9 170lbs
1x9 170lbs
1x8 170lbs
1x8 170lbs
1x10 170lbs burnouts

Loaded strech 30segs
 
TODAY

BENCH PRESS

1x20 empty bar
1x6 135lbs
1x6 165lbs
1x3 185lbs D.E close grip
1x3 185lbs D.E wide grip
1x3 185lbs D.E normal grip
1x3 205lbs
1x7 225lbs ----PR
1x5 225lbs

INCLINED BB (OMEGA's rep-scheme)

1x20 95lbs
1x15 115lbs
1x12 135lbs
1x9 155lbs
1x12 125lbs

KNEELED CROSSOVERS

2x15 100lbs

2x12 140lbs


ONE ARM MACHINE CURL (OMEGA's rep-scheme)

1x20 20lbs
1x15 30lbs
1x12 40lbs
1x9 60lbs
1x12 50lbs

3 SUPERSETS with 30lbs dumbells

3x9 45 degrees INCLINED CURL
3x9 HAMMER SCOTT CURL

CLOSE GRIP CHINUP

1x9
 
SaiBoT said:
RACK PULLS on a step (at least 3 inches below knee)

1x3 115lbs
1x3 185lbs
1x3 255lbs
1x3 325lbs
1x1 395lbs
1x1 465lbs --- mt facil next 485lbs

BENTOVER ROWS

1x8 185lbs normal
1x8 185lbs reverse
1x8 185lbs normal
1x8 185lbs reverse

FACE PULLS

1x10 30lbs
3x11 50lbs

MACHINE CALF RAISES
1x10 90lbs
1x10 110lbs
1x10 130lbs
1x10 150lbs
1x12 170lbs
1x12 170lbs
1x10 170lbs
1x10 170lbs
1x9 170lbs
1x9 170lbs
1x8 170lbs
1x8 170lbs
1x10 170lbs burnouts

Loaded strech 30segs
Click to expand...

wow. did you remember the calf sets or do you write it down as you go?
 
TODAY

PRESS BRADFORD

1x12 65lbs warmup then

9 sets of 10 reps with 115lbs something much like German Volume training

LATERAL RAISES

1x12 20lbs dumbells
1x11 25's
1x11 25's plus a burnout set of db press 1x11 25's

REAR FLY MACHINE

4x12 100lbs
 
Last edited:
SouthernLord said:
holy fucking calf volume

lol

How are those caws feeling after that?
Click to expand...

They hurt alot and I did 45minutes of cardio today and yesterday fast walk and inclined :evil:

I'm having no mercy for them now, once a week it's all hell for them and barefoot.
 
SaiBoT said:
They hurt alot and I did 45minutes of cardio today and yesterday fast walk and inclined :evil:

I'm having no mercy for them now, once a week it's all hell for them and barefoot.
Click to expand...

I need that kind of attitude. Lately I've been slacking with calves. I just started a new routine and I am hitting them once a week now. So far seated raises for 50 total reps rest paused, but next week I'm going up to 75 reps. I might hit some standing raises for low reps on another day. Just trying to figure out when best to fit them in.
 
SouthernLord said:
I need that kind of attitude. Lately I've been slacking with calves. I just started a new routine and I am hitting them once a week now. So far seated raises for 50 total reps rest paused, but next week I'm going up to 75 reps. I might hit some standing raises for low reps on another day. Just trying to figure out when best to fit them in.
Click to expand...

The seated raises are more painful IMHO and give me the sickest doms ever, much respect for those because once i couldn't walk for days and had to lay off from work. I feel that calf and hams go well together specially the leg curl on a decent machine and rest paused.

My girl said that my calves are much better now.
 
SaiBoT said:
The seated raises are more painful IMHO and give me the sickest doms ever, much respect for those because once i couldn't walk for days and had to lay off from work. I feel that calf and hams go well together specially the leg curl on a decent machine and rest paused.

My girl said that my calves are much better now.
Click to expand...

Heavy leg curls will make you calves hurt lol. I've been getting minor calf doms from DLs too.

I'm thinking about hitting standing calves on Saturday with cardio and abs. I train seated with legs on Tuesday so that gives me a little break in between. I've been reading that seated is best done for high reps while standing for low reps and more sets. I'm going to try this out. In the past I've done the opposite.
 
SouthernLord said:
Heavy leg curls will make you calves hurt lol. I've been getting minor calf doms from DLs too.

I'm thinking about hitting standing calves on Saturday with cardio and abs. I train seated with legs on Tuesday so that gives me a little break in between. I've been reading that seated is best done for high reps while standing for low reps and more sets. I'm going to try this out. In the past I've done the opposite.
Click to expand...

Yes the soleus it's mostly composed by slow-twitch fybers so it's better to be done for high reps, the gastrocnemius it's more on the fast-twitch side that's why i do them around 12 or less reps per set.
 
500th post on my log!

TODAY

BENCH PRESS

1x20 empty bar
1x6 135lbs
1x6 170lbs
3x3 190lbs (dynamic effort)
1x3 210lbs
1x6 225lbs
1x3 235lbs

INCLINED BB

1x3 135lbs
1x3 185lbs
1x2 205lbs
1x0 225lbs failed but @ least got it off my chest

TRIS PRESSDOWN

2x12 150lbs straight bar
3x15 60lbs reverse grip

That high set shoulder press training on thursday killed my bench today... gotta figure another way before i stop hitting chest twice a week.
 
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