WORKOUT LOG, on cycle 12 weeks

[Tblock1]

i rarely actually do proper deadlifts anymore

only becuase ive never really needed them to bring out development, i have very good back and shoulder genetics so while on cycle ive been able to develop a great back doing 2 seprate back workouts weekly (one for inner back and rear delts, other for lats and traps), both workouts without deads

as for quads i have monster quads, so again i dont need deads for this

so i only do stiff leg deadlifts to bring out my glutes, lower back and hamstrings, which have developed great becuase of them

aswell has heavy barbell shrugs have impoved my deads due to stronger upper back and traps

i use to squat alot and i found squating alone brought my deads up heaps

on my second cycle i started with a 200kg deadlift

for 11 of the 12 weeks i didnt do any deads, i just did squats, heavy barbell shrugs and stiff leg deads

about week 11 of my cycle i decided to do a proper deadlift to see what i could do, and i ripped out a 280kg for 1 rep

so it goes to show u dont have to dead alot, or deadlift all the tiem to bring it up

i now am doing stiff leg deads once a week now, i always have a seperate day for deadlifts, i never do deads on my back day, always on my hamstrongs and glutes day

atm im aiming for a 290-300kg still leg deadlift by end of this cycle

Holy shit bro I am at 445x1 deadlift (202 kgs or so) 280 kgs would be insane gain for not even deadlifting A 300kg sldl would be pretty crazy strong!

 

[Tblock1]

lol i know we shall see how i go

anyways today i trained chesr

Notes: trained early in the morning, i only got 5 hours sleep since i got home last nite at 3:30 in the morning being a saturday night, so didnt get the amount of sleep i wouldve liked to

ive also gone down in bodyweight somehow, so im going to increae my calories further from 4200 to 4600

right shoulder is playing up, so had to avoid free weights again

Bodyweight: 219.5

Trained: chest

Workout

Flat bench press
330X4 ( right shoulder gave way on fourth rep, couldve easily pushed out another 5-6 reps if it hadnt)

Incline machine chest press
350X4, drop set 320X4
340X6, drop set 320X3
335X8
330X9

Machine upright chest press
310X4
300X6
290X8
290X8

Weighted push ups (feet on bench press)
Bodyweight (220)+165 4 reps
bw+ 160 5 reps
bw+150 8 reps
bw+ 170 3 reps

Machine upright chest press
265X12

Badass pushups bro! Did you have someone stack up those plates for you?

 

[ExtraMile]

lol you should get him to load the leg press for you too

 

[Tblock1]

okay today was another sick workout

Trained: shoulders, triceps, calves

bodyweight: 221 pounds

Notes: got a solid 8 hours sleep last night, and it made a huge difference to my energy and intensity in the gym, definaetly going to keep trying to get my 8 hours, although tren lately has made it difficult

Workout

Seated Barbell shoulder press
308X2 (FUK YEA 3 plates finally)
295X5
290X6

Weighted dips
bodyweight (221) +155 added to belt 3 reps
bw+155, 2 reps

Close grip bench press, (bar to chest)
265X4
240X6
240X7
220X10
220X10

Close grip bench press, (elbows just below chest)
285X4
308X2
280X5

Machine lateral raises
340X7
330X10
330X5

seated calves raises
265X10
265X10
265X9
265X8

Wow awesome work on the shoulder press! Just wondering but why do you do triceps dips and stuff like that with just 2 sets, ie you just did a set of 3 then a set of 2. Isn't your goal mass so isn't that a little low volume for growth? Are you ever gonna video your stuff at some point I would love to see some of your lifts especially that shoulder press!!!!

 

[Tblock1]

Holy shit that is alot of volume for legs You must have had a crazy pump! Looking forward to your shoulder press vid sometime!!! BTW, do you have any aspirations to a 405 bench soon?

 

[Tblock1]

Nice workout! Just curious but what is your height? Not sure if you ever said

 

[Tblock1]

thanks man im between 5'10- 5'11 tall

anyways today i trained chest ,calves

Notes AWESOME fukin workout

bodyweight 223 pounds

Workout

Weighted dips
Bodyweight (223) +165 added to belt, 3 reps
bw+155, 6 reps

Weighted push ups (feet on bench press)
bodyweight+220 on back, 6 reps
bw+230, 3 reps
bw+220, 5 reps
bw+ 210, 7 reps
bw+ 210, 6 reps

Incline Bench press
310X3
300X5
280X8

Weighted pushups
bw+ 180, 10 reps

Upright Seated isolateral machine chest press (easy machine so weight lifted not accurate IMO)
395X4
370X6
360X8

Seated calve raises
265X10
265X8
265X8
250X12
240X13

another great workout bro! Those pushups are some badass shit!

 

[JDid23]

that is fucking sick! Did you have someone stack the weights on your back or something? How did you manage to use that much?

 

[Tblock1]

that is fucking sick! Did you have someone stack the weights on your back or something? How did you manage to use that much?

He said before he either asks someone to stack the plates on his back or has his little brother stack em up for him. I had weighted pushups in my routine but even with someone loading them it was just a pain. I tried putting the weight in a backpack but as soon as I got 115+ it started ripping. Too bad because these are a great exercise and if you get bodyweight and above (like thatbloke) it is some solid functional strength. Plus, I have been challenged to do pushups with someone on my back before lol! When I was benching 200 for 1 rep a while back I did a pushup with someone who weighed 130 on my back, but couldn't get someone who weighed 160....bet I could get them now

 

[Tblock1]

thanks man, i think im going to focus on them because for some reason it doesnt strain my right shoulder. whenever i bench atm my right shoulder starts giving way so im gonna focus on pushups n dips i think

Cool I'll bet if you keep going up on pushups your bench will be higher when you back to it. Pushups are much more natural to the body, plus when going really heavy they will work your core super hard too! (as you probably know from going 200+ lol!)