Dunkalicious workout log

[dunkalicious]

Yeah I'm swithcing in about 3 weeks

[fitnessnewb]

Yeah I'm swithcing in about 3 weeks

ait thats good. Why u switched to there anyways?

[dunkalicious]

old gym closed due vacations

[fitnessnewb]

old gym closed due vacations

haha, I am in the same boat. sucks mang.

[7399martyn]

how much is your membership for this gym, and how much is it for your new gym?
i pay around 60 a month and its pretty good.

[Wolf-Baron]

subb'd :)

[Source2006]

how much is your membership for this gym, and how much is it for your new gym?
i pay around 60 a month and its pretty good.

It's like 20 euro for my gym..

Also subd

[JOSEF RAKICH]

You started this journal at 5'10 and now you are 5'5. :rolleyes:

Back looking swole in AVI.

[dunkalicious]

how much is your membership for this gym, and how much is it for your new gym?
i pay around 60 a month and its pretty good.
around 35 euros monthly is basicly in every gym


subb'd :)
thanks


You started this journal at 5'10 and now you are 5'5. :rolleyes:

Back looking swole in AVI.

I'm 5'11' that's my E-stat and thanks

[JOSEF RAKICH]

I'm 5'11' that's my E-stat and thanks

Oh yeah thats what i ment 5'11.

Whats your measurements now compared to your first post?

[dunkalicious]

Oh yeah thats what i ment 5'11.

Whats your measurements now compared to your first post?

1st post:

Height: 5'11
Weight:165lbs
BF%: 9%
Chest:36.5''
waist: 30''
legs: 21.65''
calves: 16''
forearms: 10.85''
shoulders:46''
Arms:12.79''

Bench press: 275lbs
squat:275lbs
Deadlift:285lbs

on the end of cut:

Body stats, all unflexed and cold
Weight:185lbs
BF%: 10-11
chest:42,51''
Hips:37,40''
arms:13,77''
waist:30''
Thighs:23,62''
Calves:16,33''
Forearms:12,8''
Shoulders:49,40''
neck: 15,55''

Lifts:
BP:275lbs
Squat:315(atg, squated parallel before)
Deadlift: 400lbs

IDK now, I'll update every 2-3 months
I think my BP is around 300lbs now and squat is like 265lbs lol because of injury, and my arms are ~14'' unflexed cold

[dunkalicious]

gym is closed today so I'll rest

[fitnessnewb]

what did you have planned?

[dunkalicious]

what did you have planned?
back, but I'll do it tomorrow

Had cheat meal in the morning- pancakes with nutella

[dunkalicious]

I got myself a new routine:

http://img.**********/b/thumb/1249476291427s.jpg

[Johnbodybuilder]

I'm gonna sub to this log again.

[dunkalicious]

thanks bro

[7399martyn]

your deadlift and squat shot up, but bench remained at 275? dont take me wrong, 275 is ****ing strong, but you didnt set any PR for bench?

huh, i wouldve thought your arms were 15' shows. mine are only 13.5, to be honest i dont believe that all the teens here have 15+ arms.

[dunkalicious]

your deadlift and squat shot up, but bench remained at 275? dont take me wrong, 275 is ****ing strong, but you didnt set any PR for bench?

huh, i wouldve thought your arms were 15' shows. mine are only 13.5, to be honest i dont believe that all the teens here have 15+ arms.

my bench was 275 at the begining of this log, then it was 300 on the end of bulk, then it was 275 again on the end of cut, now it's somewhere between 300-315

90% of section E-stats

[ice_man89]

whats your new routine?

[dunkalicious]

whats your new routine?
lawl

http://img.**********/b/thumb/1249476291427s.jpg

[ice_man89]

lawl

http://img.**********/b/thumb/1249476291427s.jpg

nope still wont let me see it :( lol

[fitnessnewb]

funny to see how your chest just exploded from the measurements:) are those arms unflexed too? If so very impressive mine are 11.5 inches unflexed haha.

whats the routine?

[store]

how come a couple weeks ago i could bench 215 and i have been eating a lot more food and today i couldnt get 215 so i lowered to 210 and i couldnt get it but i got 205..i was so pissed that i couldnt get 215 though when i got it before...do you think it could be because i didnt get a lot of sleep last night or maybe its the fact i masteredbated 3x last night and that took up most of my energy...

[dunkalicious]

nope still wont let me see it :( lol

it's a joke nvm


funny to see how your chest just exploded from the measurements:) are those arms unflexed too? If so very impressive mine are 11.5 inches unflexed haha.

whats the routine?

everything is unflexed


how come a couple weeks ago i could bench 215 and i have been eating a lot more food and today i couldnt get 215 so i lowered to 210 and i couldnt get it but i got 205..i was so pissed that i couldnt get 215 though when i got it before...do you think it could be because i didnt get a lot of sleep last night or maybe its the fact i masteredbated 3x last night and that took up most of my energy...

it's probably because you didn't sleep well

[store]

i drew this for you

http://img12.imageshack.us/img12/2752/17922878.th.jpg (http://img12.imageshack.us/i/17922878.jpg/)

[dunkalicious]

my legs are sore like a bitch

[ShayThor1989]

how come a couple weeks ago i could bench 215 and i have been eating a lot more food and today i couldnt get 215 so i lowered to 210 and i couldnt get it but i got 205..i was so pissed that i couldnt get 215 though when i got it before...do you think it could be because i didnt get a lot of sleep last night or maybe its the fact i masteredbated 3x last night and that took up most of my energy...

lololol

[dunkalicious]

back today

[Source2006]

I ****ing love doing back.

[dunkalicious]

BACK/TRAPS

Time: 1hr 5minutes

Training: 10/10

Diet: 8/10

Sleep: 8/10

Sore: hamstrings, chest



This was the best back workout I had in a while

WIDE GRIP PULLUPS

12
10
10
10

BARBELL ROWS
Warm up sets:

20 x bar ---> I was showing technique to my workout partner
10 x 40kg
10 x 50kg
8 x 60kg

Working sets
12 x 70kg
10 x 80kg
8 x 90kg
6 x 100kg

DB ROWS
10 x 35kg
8 x 35kg
8 x 35kg

CABLE ROWS
15 x 60kg
10 x 80kg
10 x 90kg

BEHIND THE BACK SMITH MACHINE SHRUGS
bar not added

15 x 70kg
12 x 90kg
10 x 110kg
8 x 130kg

BB SHRUGS
On the standard bar

15 x 60kg
10 x 90kg
10 x 110kg
10 x 120kg

[batmanman]

strong barbell rows, i would be upright swinging the weight doing that weight

[dunkalicious]

form was strict, didn't acutally feel heavy, I'm going to add 10kg more next workout

[PRMachine]

Nice numbers for back day man, keep it up.

[Johnbodybuilder]

110kg rows would be very impressive GJ.

[dunkalicious]

shoulders and triceps today

[ice_man89]

very strong rows

[fitnessnewb]

nice rowing man, keep up the good work!

[dunkalicious]

SHOULDERS/TRICEPS

Time: 1 hour 15 minutes

Training: 9/10

Diet: 6/10

Sleep: 3/10

Sore: traps


Had a great shoulder workout and tricep workout was above avarage too.

STANDING BEHIND THE NECK PRESS

Warm up sets:
12 x bar
10 x 30kg
10 x 40kg

Working sets
10 x 50kg
8 x 60kg
6 x 70kg
8 x 60kg

WmB3mqnAjL4
qLjLne7qETY

DB SHOULDER FLIES
12 x 12kg
10 x 15kg
8 x 17,5kg
10 x 15kg

Form is meh but it works, that was 15kg
Y58fiPsF0Ic


SIDE CABLE RAISES
12 x 10kg
12 x 10kg
10 x 12,5kg

REVERSE CABLE FLIES
12 x 10kg
8 x 12,5kg
8 x 12,5kg ---superseted with bent over db flies--- 15 x 10kg
8 x 12,5kh ---superseted with bent over db flies--- 15 x 10kg

CLOSE GRIP BENCH PRESS

I Really can't do this because the place where bar rests (don't know word in english) is too narrow, exactly where my grip should be. so it's either too wide or to narrow

10 x 60kg
10 x 80kg

gave up

KICKBACKS
10 x 20kg
8 x 22,5kg
10 x 20kg
10 x 20kg
DcwwFGye1G8


PUSHDOWNS
12 x 40kg
8 x 50kg
5 x 60kg
8 x 50kg

DB OVERHEAD EXTENSIONS
9 x 12,5kg
10 x 12,5kg
10 x 12,5kg


my triceps are very sore lol

[Source2006]

One question only, why do you do kickbacks? There are so much better excercises.

[dunkalicious]

One question only, why do you do kickbacks? There are so much better excercises.

i know but they hit my tri awesome lately. They burn it like no other exercise, maybe pushdowns do them better

[fitnessnewb]

that haircut rocks, I dont want to be this wiseguy kid or anything but wasnt it bad to press behind the neck(just wondering its what I read everywhere and blabla) or is that just BS? Good weight you are putting up there + the movies make the log more interesting gj.

[dunkalicious]

that haircut rocks, I dont want to be this wiseguy kid or anything but wasnt it bad to press behind the neck(just wondering its what I read everywhere and blabla) or is that just BS? Good weight you are putting up there + the movies make the log more interesting gj.

yeah they put a lot strain on shoudlers but that's why I do it only till elbows hit 90 degrees and I'm trying to hit my medial delt more

[J-Cubed]

Great log brah! Keep up the good work:D

[dunkalicious]

thanks

[fitnessnewb]

yeah they put a lot strain on shoudlers but that's why I do it only till elbows hit 90 degrees and I'm trying to hit my medial delt more

ait man

[dballer]

Good Lifting BRO!!! videos are awsome!

[7399martyn]

strong presses Mate, how long you think before you can press your bodyweight strict?

[dunkalicious]

strong presses Mate, how long you think before you can press your bodyweight strict?

I maybe could do 85kg for 1rep now, but if not it's the matter of weeks

[BulgariaFitness]

hey brah,how are you?
strong presses,mirin :)
Keep it up and keep posting videos it makes it even more exiting to read here
I was wondering what kind of chest press machine you use? Cause it hits chest awesome
i use this
http://www.technogym.com/media/immagini/324_chest_press_diago_big.jpg

[dunkalicious]

hey brah,how are you?
strong presses,mirin :)
Keep it up and keep posting videos it makes it even more exiting to read here
I was wondering what kind of chest press machine you use? Cause it hits chest awesome
i use this
[img]http://www.technogym.com/media/immagini/324_chest_press_diago_big.jpg[img]

similar, I'll take a photo and post it here.


everythings doing well, thanks for asking

[Johnbodybuilder]

Heavy kickbacks man. How are the strength gains with this routine.

[dunkalicious]

Heavy kickbacks man. How are the strength gains with this routine.
currently I'm doing my own routine and strength gains on are decent, but I will start "powerbuilding" routine as soon as I get to old gym because I don't have conditions to do it here

[dunkalicious]

of to the gym, will do deadlifts and ****

[PRMachine]

In before heavy ass deads.

[fitnessnewb]

In before heavy ass ****

[Source2006]

In b4 brokeback...




wait wut

[dunkalicious]

dewds you forgot this is first time deadlifting after injury so I'll suck ass

[PRMachine]

**** i did forget :(

[dunkalicious]

MISC

Time: 1hr 15minutes

Training: 6/10

Diet: 5/10

Sleep: 5/10

Sore: Neck(because of sleeping)


Avarage workout. first time doing deads after injury so I didn't want to go too heavy.

DEADLIFTS
Mixed grip, switching hands after each set. No equipment besides chalk . Touch & go
Plates in this gym are not same weight lawl and they are little smaller so bar is couple of '' lower so it made it harder.

Warm up sets:
10 x 60kg
8 x 70kg
5 x 80kg
3 x 90kg

Working sets:
5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg
5 x 140kg

CALVES

6 sets of toe presses on leg press. all sets were 20+reps with 195kg

4 sets on seated calf raises with 60kg. rep range was 10-20

ABS
Did leg raises and various high rep BW exercises(no rest between exercises)

STRAIGHT BAR CURLS
I felt like doing biceps so I did it.
I changed the way I train biceps (and other small muscles as well). I'll do light weight, but I'll concetrate more on contracting the muscle, it already works-after only 4sets my biceps were dead


12 x 30kg
10 x 40kg
8 x 40kg
6 x 40kg

Looks bad because I try to keep elbows infront of me.
y1jKpQfGY5M



PREACHER E-Z BAR CURLS

10 x 22,5kg ---> I told you my biceps were dead
8 x 22,5kg
9 x 22,5kg

[batmanman]

strong deadlift volume bish

and I can't rep u I'm on spread

[dunkalicious]

strong deadlift volume bish

and I can't rep u I'm on spread
I know

[ice_man89]

nice deads, good idea building the weight back up after the injury

omg curling in the squat rack!!! lol

[Source2006]

Not bad, I can only do 40kg for like 6 reps, maybe 8 on a good day.

[dunkalicious]

nice deads, good idea building the weight back up after the injury

omg curling in the squat rack!!! lol

nobody uses it for squatting so it's ok

[fitnessnewb]

I dont see how that curl looks bad, looks good IMO. Still strong curls, I only do 42.5kg x 6 :( how do you handle that the deads start lower, I have small plates in my gym too so I basically have the same problem. You think one can use platforms to let it start higher next time?

[dunkalicious]

I dont see how that curl looks bad, looks good IMO. Still strong curls, I only do 42.5kg x 6 :( how do you handle that the deads start lower, I have small plates in my gym too so I basically have the same problem. You think one can use platforms to let it start higher next time?

I'll just put some plates under them to make it higher

[dunkalicious]

resting today

calves and abs are sore

edit: and lower traps too

[Johnbodybuilder]

Good luck adding weight to the deadlift.

[walkinbazooka]

Repped for curling in the curl rack.

[moosecakes4all]

Subbing! Interested in your progress since were near the same height. Whats wrong with your sleep brah? What seems to be the issue?

[ice_man89]

Subbing! Interested in your progress since were near the same height. Whats wrong with your sleep brah? What seems to be the issue?

he is 5'11 btw

[moosecakes4all]

he is 5'11 btw

/facepalm.
I must have missed it somewhere, oops lol.

[dunkalicious]

/facepalm.
I must have missed it somewhere, oops lol.

yeah I'm 5'11'' I put 5'5'' just FTL.

I have problems falling asleep often and I almost always feel so damn tired in the morning no matter how long I sleep

[ice_man89]

have you been taking any stims lately?

[dunkalicious]

no.

[ice_man89]

hmm how long has it been going on now?

[dunkalicious]

hmm how long has it been going on now?

about 6months, had a problems falling asleep before as well (2-3years), but last 6 months I feel I'm never fully rest

[moosecakes4all]

Dunk, grab some melatonin, its less than $10 for a bottle of 200.
They are generally 3mg each, thats all youll need, take 1 3mg pill before sleep tonight. It will greatly improve your REM sleep- youll be 100X more rested in the morning, and your gains will improve ( dont want to make it seem like im talking down to you since your obviously extremely knowlegable in bodybuilding, but your body only builds muscle during REM sleep). I had been having similar sleeping issues as you- example i could go to bed at 9 pm and would wake up at 3 am, if i went to bed at 12 midnight i would wake up at 6 am, no more than 6 hours each night. And those 6 hours were super sh*tty quality sleep all together, started taking the melatonin and its night and day.
Definetly worth a try man. Just google and read up on it, its totally safe, its a naturally produced hormone.

[dunkalicious]

Dunk, grab some melatonin, its less than $10 for a bottle of 200.
They are generally 3mg each, thats all youll need, take 1 3mg pill before sleep tonight. It will greatly improve your REM sleep- youll be 100X more rested in the morning, and your gains will improve ( dont want to make it seem like im talking down to you since your obviously extremely knowlegable in bodybuilding, but your body only builds muscle during REM sleep). I had been having similar sleeping issues as you- example i could go to bed at 9 pm and would wake up at 3 am, if i went to bed at 12 midnight i would wake up at 6 am, no more than 6 hours each night. And those 6 hours were super sh*tty quality sleep all together, started taking the melatonin and its night and day.
Definetly worth a try man. Just google and read up on it, its totally safe, its a naturally produced hormone.

I know what melatonine is, thanks for remindig me I haven't thought about it.

yeah I go to sleep at like 11PM fall asleep at 11:30PM then wake up at 2AM and can't sleep until like 3:30-4:00AM despite I'm tired or I sleep like 9hours in one piece but still I'm tired and feel like I've been drinking

[moosecakes4all]

Haha brah, been there, done that.
Snag some melatonin from the store and pop a few tonight. you will be a happy man.
Also, if you ever have trouble feeling sleepy enough to fall asleep try a few mg of Valerian Root, you can get the pills from the same place as the melatonin.

[dunkalicious]

legs today

[dunkalicious]

LEGS

Time: 1hour 10minutes

Training: 8/10

Diet: 5/10

Sleep: 6/10

Sore: calves


Second time doing legs after injury and I feel better but still I'm not good as I used to be. I pulled my lat today while doing SLDL :(

SQUATS
I gotta work on my depth, I recorded myself this time and I noticed I'm not going deep enough, but still I feel like I can't go any deeper :/

Warm up sets:
20 x bar
10 x 40kg
10 x 60kg

Working sets:
10 x 70kg
8 x 80kg
6 x 90kg
5 x 100kg
5 x 115kg

here's the vid, I though my depth was much bette but it looks like parallel now :/
vdtCGAtJ0nM


LEG EXTENSIONS SUPERSETED WITH LEG CURLS

15 x 50kg ---superset--- 15 x 40kg
12 x 60kg ---superset--- 12 x 45kg
10 x 70kg ---superset--- 10 x 50kg
10 x 80kg ---superset--- 10 x 50kg

STIFF LEG DEADLIFT
My second time doing this ever and I pulled my right lat a bit but I think it's nothing...
My legs were dead so I didn't go heavy

12 x 60kg
8 x 100kg (or 80kg can't really remember :/ )
6 x 125kg

QebU_kGKTxo

[Jaxxed_Fibraz_]

Swole and sexy.

[dunkalicious]

Swole and sexy.

Actually I was disappoint how small I look in the vids, I look 2x bigger IRL.

BTW I weighted at 87,5kg today, only 12,5kg left :D

[ice_man89]

loving the vids, not sure on squat i think it is possibly below parrallel but it could just be the angel that it was filmed.

[Jaxxed_Fibraz_]

Squats looked deep as hell to me, so dunk we racing to 220 ?

[dunkalicious]

loving the vids, not sure on squat i think it is possibly below parrallel but it could just be the angel that it was filmed.

I go as deep as I can, youre right it's maybe the angle. I'll try to get another vid from better angle next time


Squats looked deep as hell to me, so dunk we racing to 220 ?

hmm, I'll do it slowly(maybe), it will take me one year or so.... so I guess you already won

we can race to 300 lawl

[moosecakes4all]

Sick form brah, diggin the vids

[fitnessnewb]

squat depth was good. Is it ok to lockout as far back on the stiff legged DLs? My first time doing them on wednesday, any tips on the form? cheers brah. Mirin the sweat on the back of the Tshirt haha, I have that too, looks pro.

[LessThanLuke]

Squats were deep man. Stop worrying.

[Source2006]

Good **** brah

[dunkalicious]

squat depth was good. Is it ok to lockout as far back on the stiff legged DLs? My first time doing them on wednesday, any tips on the form? cheers brah. Mirin the sweat on the back of the Tshirt haha, I have that too, looks pro.

I don't know if it's ok, but I do it that way on any kind of deadlifts. Tips? IDK how much experience can I get from doing them 2 times in my life but try to pull with your hamstrings, put an emphasis on your hams if you know what I mean.

yeah, it was hot + I always sweat like a pig on squat/deads


Squats were deep man. Stop worrying.
thanks


Good **** brah
thanks

tomorrow I'll try to get vids from chest workout

[malcore1991]

one question, do you find it easier to BB press behind the neck or in front? Usually after each rep I'll sort of set it on my chest for a second before starting the next rep and maybe this is wasting energy?

Nice log brah

[dunkalicious]

one question, do you find it easier to BB press behind the neck or in front? Usually after each rep I'll sort of set it on my chest for a second before starting the next rep and maybe this is wasting energy?

Nice log brah

thanks.

it's easier to press in front off, I do it behind only because I don't want to hit my front delts.

Don't rest it on chest

[Johnbodybuilder]

Was shocked when i saw squat, thought you were stuck @ 100kg since the injury, nice depth with 115kg same as my depth.

[dunkalicious]

chest today

[Johnbodybuilder]

Go smash it out on the chest man.

[fitnessnewb]

in b4 he had a good chest day too haha, seems like everyone doing chest has a good wo, hope it works for dunk

[dunkalicious]

CHEST/BICEPS

Time: 1hr 5min

Training: 11/10

Diet: 6/10

Sleep: 8/10

Sore:N/A

OMFG this was best workout I had in my life. Intensity was heavy, hit muscles easily, pump was unbelieveable.

BENCH PRESS

Warm up sets:
25 x bar
15 x 40kg
10 x 60kg
3 x 80kg

Working sets:
14 x 100kg-----> failed at 15th, beat my old PR by 4reps, chest were dead after this
6 x 105kg
7 x 100kg
6 x 100kg
12 x 80kg

swqtnNWtW5s
Spotter touched bar on 14th rep but I told him GTFO and he didn't help that's why I counted it


CABLE CROSSOVERS
20 x 12,5kg
15 x 15kg
15 x 15kg
8 x 17,5kg ---drop set--- 8 x 15kg

DB PULLOVERS
This was actually first time I felt chest on these

10 x 30kg
10 x 30kg
5 x 30kg -----> failed at 6th rep

STRAIGHT BAR CURLS
10 x 40kg
10 x 30kg
8 x 30kg
7 x 30kg
7 x 30kg

HAMMER CURLS
8 x 20kg
8 x 17,5kg

[Galindo62]

[/QUOTE]
Im miring.



Lol good stuff telling the spotter. I hate that too.



Im miring. You beat my bench by like 10reps.

[dunkalicious]

thanks

[fitnessnewb]

in b4 he had a good chest day too haha, seems like everyone doing chest has a good wo, hope it works for dunk

haha:) chest WO todays are just all awesome man. Form is really good and so are the weights you are pushing danggg. What I noticed is that your plates are tiny, you got dat der steel plates?

[Galindo62]

thanks

PS: can you please unquote mine post because it's too big, thanks
Yes my bad.



And just to make sure. How much is 100kg ? Around 225 right?

[Spaghettii]

Why do you warmup with really high reps? you only need 8 reps tops...

[dunkalicious]

haha:) chest WO todays are just all awesome man. Form is really good and so are the weights you are pushing danggg. What I noticed is that your plates are tiny, you got dat der steel plates?
there's no 20 or 15 kg plates. those are 3 10kg a side and 2 5kg a side


Yes my bad.



And just to make sure. How much is 100kg ? Around 225 right?

220lbs , 1kg=2,2lbs


Why do you warmup with really high reps? you only need 8 reps tops...
always done it that way

[Johnbodybuilder]

Good job on PR's

[ice_man89]

very solid benching... you've beat my PR by 8 reps lol i need to start using a barbell again

also mirrin mini plates

[dunkalicious]

you could do it for about 10 reps now IMO

[ice_man89]

you could do it for about 10 reps now IMO

hopefully, think i might try next week

[moosecakes4all]

glad you were able to sleep better this time!

[7399martyn]

very strong bench bro. GJDM. progress is great.

[dunkalicious]

thanks Martin

BTW

I can describe how awesome this is. I never knew that something on piano can sound so good.

79Ipz6-AuL4

[dunkalicious]

back and traps today

[fitnessnewb]

in b4 new deadlift PR

[Source2006]

in b4 new deadlift PR

His back is still ****ed up, no PRs in a while I think.

[dunkalicious]

in b4 new deadlift PR

I don't do deadlifts on back day

[dunkalicious]

BACK/TRAPS
Time: 1hour

Training: 6/10

Diet: 8/10

Sleep: 7/10

Sore: triceps, chest


Avarage workout, gotta fix form on bb rows. No videos today.

PULL UPS
10 x BW
10 x BW
8 x BW
8 x BW

BARBELL ROWS
I have to work on form, I have to lean forward more and lower the weight


Warm up sets:,
15 x bar
10 x 40kg
5 x 60kg

Working sets:
12 x 80kg
10 x 90kg
8 x 100kg
6 x 110kg

DB ROWS
10 x 35kg
10 x 35kg
10 x 35kg

CABLE ROWS
12 x 70kg
10 x 90kg
8 x 100kg

DB SHRUGS
15 x 35kg
15 x 35kg
15 x 35kg
10 x 35kg

BB SHRUGS
12 x 90kg
12 x 90kg
12 x 90kg

[ice_man89]

very strong rows

[dunkalicious]

very strong rows

like I said, my form is bad. we will see how strong it is after I fix my form

[Str8Rippin]

Great bench and rows

[fitnessnewb]

strong rows despite the form

[PRMachine]

Nice rowing man. 110kg i would assume is 2 plates?

[ice_man89]

Nice rowing man. 110kg i would assume is 2 plates?

2 plates + a 5kg/10lb plate a side

[Johnbodybuilder]

like I said, my form is bad. we will see how strong it is after I fix my form

I always rowed with a rounded back and felt nothing, make sure your back is arched, and momentum won't kill you. Ronnie coleman uses momentum to make it more of a compound but it's your call. Good call on not deadlifting on back day, they rape my hamstrings and glutes.

[Wolf-Baron]

I always rowed with a rounded back and felt nothing, make sure your back is arched, and momentum won't kill you. Ronnie coleman uses momentum to make it more of a compound but it's your call. Good call on not deadlifting on back day, they rape my hamstrings and glutes.

ronnie picks up my deadlift max and starts rowing them for reps :(

fuuuuu

ehhh I guess being the best doesn't come easily

[Aus_89]

Read through some of your log. Good work mate. Nice lifts.

[dunkalicious]

I always rowed with a rounded back and felt nothing, make sure your back is arched, and momentum won't kill you. Ronnie coleman uses momentum to make it more of a compound but it's your call. Good call on not deadlifting on back day, they rape my hamstrings and glutes.

I use it when I fail with without momentum and do couple more of reps


Thanks to others

[dunkalicious]

shoulder in about hour

[Jaxxed_Fibraz_]

shoulder in about hour

Only working one brah?

[Source2006]

Tool.




lolz

[dunkalicious]

Only working one brah?

yeah, because other one works while fapping

[dunkalicious]

SHOUDLERS/TRICEPS

Time: 1hr 15min

Training: 7/10

Diet: 7/10

Sleep: 10/10

Sore: chest/triceps


Good workout. My chest is so damn sore. I had a good night of sleep. I went to sleep at 10:20PM woke up at 3:00 AM to eat and went back to sleep after half an hour and slept till 11:00 AM. Feels good man

STANDING BEHIND THE NECK OH PRESS

Warm up sets
20 x bar
10 x bar
10 x 30kg
5 x 40kg

Working sets
10 x 60kg
8 x 60kg
8 x 60kg
5 x 60kg

SHOULDER FLIES
20 x 10kg
12 x 15kg
10 x 15kg
10 x 15kg

UPRIGHT ROWS
with olympic bar
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

FACE PULLS
15 x 25kg
10 x 30kg
10 x 30kg
10 x 30kg

REVERSE CABLE CROSSES
10 x 12,5kg
10 x 12,5kg
10 x 12,5kg
8 x 12,5kg

CLOSE GRIP BENCH PRESS WITH E-Z BAR
Thumbs touching
20 x 37,5kg
15 x 57,5kg
12 x 77,5kg
6 x 97,5kg

PUSHDOWNS

10 x 40kg
10 x 40kg
15 x 30kg

BENCH DIPS
with 10kg plate on my lap
15
15
15

[dunkalicious]

embeding disabled
http://www.youtube.com/watch?v=8CJQSlxbqFU - tree fiddy lulz

[moosecakes4all]

Glad your sleeping is getting better!

[dunkalicious]

Glad your sleeping is getting better!

I got better last 2 days, I wonder how good will I sleep when I get melatonine

[Johnbodybuilder]

Keep sleeping like a baby

[PRMachine]

Nice work out and glad to see your sleep is improving. Personally, i found Melatonin doesn't help me sleep, it just improves the quality of my sleep. Slept 7 hours one day and woke up like i was a million bucks on just 1x3mg pill.

[moosecakes4all]

Nice work out and glad to see your sleep is improving. Personally, i found Melatonin doesn't help me sleep, it just improves the quality of my sleep. Slept 7 hours one day and woke up like i was a million bucks on just 1x3mg pill.

Same here. Its because it dramatically improves your REM, so your body actually gets a chance to recover.
I swear by that stuff man, i was a wreck before it.

[dunkalicious]

Nice work out and glad to see your sleep is improving. Personally, i found Melatonin doesn't help me sleep, it just improves the quality of my sleep. Slept 7 hours one day and woke up like i was a million bucks on just 1x3mg pill.

that's what I need

[Xviper]

Seems like you are doing good... New reader here btw;)

Going to follow up, see how you end up lookin, and your stats improving over time

Good luck, and I'll be watching

[dunkalicious]

MISC

Time: 1 hour

Training: 2/10

Diet: 5/10

Sleep: 4/10

Sore: chest


Todays workout was horrible, weather is bad which affects me badly. My ****ing gym sucks major ass. I was pissed also because I couldn't sleep for ****. And how the **** am I so weak on squats and deads? like people who are 50lbs ligther than me outlift me?


DEADLIFTS
My ****ing form was horrible, I wonder how I didn't break my back.
And the weights are ****ing horrible. they are small + it says that they weigh 20kg, but the truth is one weighs 23-25kg and other 16-18kg, so no wonder I barelly pulled the weight. ****ing gym

Warm up:
10 x 60kg
5 x 60kg
1 x 100kg

Working sets
it really is question was it weight I typed because weights are ****ing terrible
5 x 100kg
5 x 120kg
1 x 140kg----> forgot calipers and weight fell of the bar. Imagine that ****
3 x 160kg----> this felt like 180kg, by this time I was pissed like Samuel L. Jackson in his movies
5 x 140kg
Guess what happened now!! A manager comes to me and says I'm making to much noise( I do touch and go) and I'll damage the floor. Then I said If you had decent equipment insted of this bull **** and platform then I wouldn't make the ****ing noise nor damage your ****ing floor. I was about to snap but she(yes, she, cute little bitch I wanted to smash her face with 45lb plate) left probably because she saw how ****ing pissed off I am.

5 x 140kg


CALVES
Toes presses on leg press. About 6 sets, god knows how much reps with 200kg

That was it because I was too ****ing pissed off.

While I was leaving that place where I deadlifted I notice some F@ggot starring at me. I look at him and *** quickly moves his eyes of me, I wanted to say what are you looking at ***got but I managed to control myself.

And so I change my clothes and I'm waiting for that bitch manager to give me my stuff(cellphone and ****) and she's all arogant so I barely controled myself. I should have said shut your mouth whore, but I didn't.

end of rant/workout


I'm having a realy bad day, and I'll probably regret some things in the morning but right now I'm ****ing pissed off.

I'm not usually bad person, I guess

[moosecakes4all]

Damn, i hate days like this. :( But im glad you used some rage on the weights.

[Johnbodybuilder]

Unlucky man, when are you getting back at a new gym?

and don't worry i had terrible sleep last night too.

[Galindo62]

Sorry to hear man, you having problems or something? Why you sleep so little?

[dunkalicious]

Unlucky man, when are you getting back at a new gym?

and don't worry i had terrible sleep last night too.

around 25th


Sorry to hear man, you having problems or something? Why you sleep so little?

I'm extremely sensitive to weather changes that's why I'm nervous and can't sleep

[dunkalicious]

going to rest today and tomorrow

[7399martyn]

GJ telling the manager to **** off. its a gym ffs and you're doing deadlifts.
better luck next time.

[Source2006]

In b4 you kill someone in the gym.

[ice_man89]

not too long untill you are back in your normal gym, i bet you cant wait

[WinterWolf]

Lol, why is it that when we see someone looking at us, our natural reaction is to wonder "what the **** are you staring at ***got" even if we're not mad? That sucks about the weather changes brah, never heard of that. Is it a mental or physical thing? If it's mental you can always see a psychotherapist (srs, don't knock it).

[dunkalicious]

Lol, why is it that when we see someone looking at us, our natural reaction is to wonder "what the **** are you staring at ***got" even if we're not mad? That sucks about the weather changes brah, never heard of that. Is it a mental or physical thing? If it's mental you can always see a psychotherapist (srs, don't knock it).

hmm, I think it's quite common, It's mental, I get nervous, depressed, agressive when weather is bad I mean when it's cloudly and theres high pressure and ****

[WinterWolf]

Hypnotherapist mah dude.

[BlackBellyChimp]

i get pissed alot in the gym for no reason brosef

a couple times i had to escort myself out of the gym simply because i was so angry i knew something bad would come from it. i have no clue where the anger came from.

so i got back to the truck, put my aviators on, turned some metal on, topped the volume, and shouted as loud as i could. some girls looked at me funny because i was sitting in a parked truck with metal on shouting (veins popping and ****)

[MyNameIsBAMF]

hmmm i just subd your log, gonna make mine soon

[Source2006]

E brate, de ima da se kupi melatonin, u apotekama? Umirem ovde, cak i sam 7-8 sati spavanja, treba mi malo..

@other sry :P.

[BulgariaFitness]

E brate, de ima da se kupi melatonin, u apotekama? Umirem ovde, cak i sam 7-8 sati spavanja, treba mi malo..

@other sry :P.


He says:

Hey bro, can i buy melatonin in the drugstore? Im dying i only slept 7-8 hours,i need it abit...
:)

[dunkalicious]

E brate, de ima da se kupi melatonin, u apotekama? Umirem ovde, cak i sam 7-8 sati spavanja, treba mi malo..

@other sry :P.



Mozda ima u ljekarnama, ali mozda ti treba uputnica, nisam siguran. Morat cu provjerit zato i ja se nikada nemogu naspavat ko covjek

[dunkalicious]

LEGS
Time: 1hour 5minutes

Training: 10/10

Diet: 4/10

Sleep: 8/10

Sore: N/A


Workout was too intense. My legs were raped

SQUATS
Worked on my form this time, did full ATG without bounce

Warm up sets
20 x bar
10 x 40kg
5 x 60kg
3 x 80kg

Working sets
20 x 90kg
20 x 80kg
5 x 115kg----slightly helped on 5th rep ---drop set--- 10 x 70kg ----> my legs could do more but my abs/lower back and lungs failed, started to feel dizzy

STIFF LEG DEADLIFTS
I was drained from squats

10 x 60kg
8 x 80kg
6 x 100kg

LEG EXTENSIONS
10 x 50kg
10 x 50kg
10 x 60kg
10 x 60kg

LEG CURLS
10 x 45kg
10 x 50kg
10 x 50kg

[Serb-Muscle]

Yo man what part of croatia you live in? My grandparents are in Hrvatska, Knin.
Grandpa is now gone to split though to remove tumour

[dunkalicious]

zagreb

[moosecakes4all]

solid brah

[MyNameIsBAMF]

good stuff man

[store]

for your diet do you just eat or do you do calorie counting

[7399martyn]

GJ on ATG squats Mate.

[Johnbodybuilder]

Good job, why are squats down 5kg though?

[dunkalicious]

Good job, why are squats down 5kg though?

because I was dead after first set of 20rep squats. I'm fast twitch dominant so high reps really destroy me

[Johnbodybuilder]

because I was dead after first set of 20rep squats. I'm fast twitch dominant so high reps really destroy me

OIC i skimmed to fast my bad. GJ then you prolly could've got 125 x 5 or more then.

[dunkalicious]

CHEST/BICEPS

training: 7/10

Diet: 6/10

Sleep: 3/10

Sore: legs


BENCH PRESS
Weaker than last time

Warm up sets

20 x bar
15 x 40kg
8 x 60kg
3 x 80kg

Working sets
Every set was to the failure
13 x 100kg
5 x 110kg
6 x 100kg
5 x 100kg
12 x 80kg

INCLINE DB PRESS SUPERSETED WITH CABLE CROSSES
12 x 25kg ---superset--- 15 x 15kg
6 x 30kg ---superset--- 12 x 15kg
5 x 30kg ---superset--- 9 x 15kg

CHEST PRESS
8 x 14plates
6 x 15plates
12 x 12plates

CALVES
2supersets of toe presses and seated calf raises

[batmanman]

damn brah, strong endurance on bench press

[dunkalicious]

damn brah, strong endurance on bench press

I'm trying to combine both high reps and low reps into workout and it works great

[PRMachine]

Looks like you raped your legs and chest man, awesome work. Liking those bench press numbers a lot! Chest getting larger!

[Johnbodybuilder]

That sucks that your bench got weaker.

[ice_man89]

still strong pressing, what was it last time 100 x 15?

[dunkalicious]

100x14

[dunkalicious]

BACK/TRAPS

Time: 1hour

training: 9/10

Diet: 6/10

Sleep: 3/10

Sore: N/A


Workout was very good. I had a decent diet today but couldn't get a lot of sleep because I was working on farm in the morning.

PULLUPS
12
10
8
5

BARBELL ROWS
Fixed form and light weight is hitting back hard

Warm up sets
20 x bar
10 x 40kg
8 x 50kg

Working sets
12 x 60kg
10 x 70kg
8 x 80kg
8 x 90kg

BENT OVER ROWS
Didn't really know what to do so I did this and it middle back very good
Really first time doing these
12 x 30kg
10 x 40kg
8 x 50kg
8 x 60kg

CABLE ROWS SUPERSETED WITH CLOSE GRIP LAT PULLDOWNS
Palms facing to me on lat pulldowns

12 x 70kg ---superset--- 10 x 60kg
10 x 80kg ---superset--- 6 x 80kg
8 x 100kg ---superset--- 12 x 60kg

BB SHRUGS
12 x 70kg
15 x 70kg
15 x 70kg
15 x 70kg
15 x 70kg
15 x 70kg
15 x 70kg

CALVES
did 4sets on seated calf raises

[PRMachine]

Nice numbers you got man. What is the difference between bb rows and bent rows?

[dunkalicious]

Nice numbers you got man. What is the difference between bb rows and bent rows?

I don't know if it's official but on barbell rows you use underhand grip, you slightly bend your knees and keep your back around 45 degrees or lower, keeping elbows close to your sides. Hits lats

Bent over rows, you bend your knees, keep back horizontal(parallel to the floor) and you use overhand grip and your elbows are away from your sides, hit's middle back more

[Galindo62]

Nice numbers you got man. What is the difference between bb rows and bent rows?
This.

You can't do BB rows if you're not bent over........?

[Galindo62]

I don't know if it's official but on barbell rows you use underhand grip, you slightly bend your knees and keep your back around 45 degrees or lower, keeping elbows close to your sides. Hits lats

Bent over rows, you bend your knees, keep back horizontal(parallel to the floor) and you use overhand grip and your elbows are away from your sides, hit's middle back more

There are many variations in how to do rows but both rows you described are still considered bent over rows.

[WinterWolf]

First one is bent-over rows, second is pendlay rows.

[dunkalicious]

There are many variations in how to do rows but both rows you described are still considered bent over rows.

k but I find this way easier to classify them

[Galindo62]

First one is bent-over rows, second is pendlay rows.


k but I find this way easier to classify them

Well there you go.

[dunkalicious]

First one is bent-over rows, second is pendlay rows.
k thanks

[fitnessnewb]

good workout despite the low sleep, havent spoken to you in a while, hows it going?

[dunkalicious]

good workout despite the low sleep, havent spoken to you in a while, hows it going?

so far so good

[Big B Bro]

In, I subbed to this a long time ago.

Here's my new Workout Journal: http://forum.bodybuilding.com/showthread.php?t=118584261

Pratttyyyy please. :D

[dunkalicious]

SHOULDERS/TRICEPS

Time: 1hr 20min

Training: 6/10

Sleep: 8/10

Diet: 8/10

Sore:


I need something for shoulders quickly, can't feel them at all

STANDING BEHIND THE NECK PRESS

Warmup sets:
10 x bar
10 x 40kg
5 x 50kg

Working sets
10 x 60kg
8 x 65kg
6 x 70kg
4 x 75kg

UPRIGHT ROWS SUPERSETED WITH SHOULDER FLIES
12 x 40kg - 10 x 10kg
10 x 50kg - 10 x 10kg
10 x 60kg - 8 x 10kg
10 x 40kg - 10 x 10kg

FACE PULLS
12 x 30kg
15 x 30kg
15 x 30kg
15 x 30kg

REVERSE CABLE CROSSES
12 x 12,5kg
8 x 12,5kg
8 x 12,5kg
8 x 12,5kg

CGBP
Warmup sets
10 x 40kg
10 x 60kg
8 x 60kg

Working sets
10 x 80kh
8 x 90kg
5 x 100kg
14 x 70kg

PUSHDOWNS
4 x 50kg
8 x 50kg
8 x 40kg
12 x 35kg ---dropset--- 6 x 30kg

[Airror]

when I need motivation I just watch this video

[youtube]MYNJITf9brg[youtube]

Same, or any other WSM video with Mariusz in it. :D




Good job on all your lifts, Croatia. Strong skullcrushers at the beginning of your workout log.

How do like face pulls? I just found out about them and I love them.

Oh, btw, can I sub to this?

[fitnessnewb]

ever tried DB presses and military press? Those usually kill my shoulders

[dunkalicious]

Same, or any other WSM video with Mariusz in it. :D




Good job on all your lifts, Croatia. Strong skullcrushers at the beginning of your workout log.

How do like face pulls? I just found out about them and I love them.

Oh, btw, can I sub to this?

yeah SCs were good but elbow started to hurt soon so I eventually stopped doing them

Face pulls are fine so far

of course you can sub


ever tried DB presses and military press? Those usually kill my shoulders

it's same as benhind the neck press, I mean that and upright rows hit my delts but I don't get pump and I don't feel after workout any fatigue in my delts

[Source2006]

Not bad mang..

Btw, ono sto pise u Everestu ti je prava brzina, da budes jos sigurniji skini Cpu-Z i vidi tamo. Grats na OC-u :p

[dunkalicious]

ok, sad mi je temp oko 35 kad nista neradim a 49-51 kad je pod jakim stresom :O

[PRMachine]

Nice upright rows man. Is that plates?

[Johnbodybuilder]

Gj man close grip is strong where do you grip it?

[dunkalicious]

Gj man close grip is strong where do you grip it?

index finger where that "anti-slip" area begins lawl

[dballer]

if you wana feel an awsome pump in your shoulders then try this out bro:

Seated barbell press (to front): 3 sets - 4-6 reps, 1 -2 min rest between sets
Side Lateral Raises: 3 sets - 8-10 reps, 30 - 45 second rest between sets
Dumbbell Front raises: 3 sets - 8-10 reps, 15 - 30 second rest between sets
Bent over rear delt raises: 3 sets - 8-12 reps, 15-30 second rest between sets

For the dumbbell front raises, do them with your palms facing your legs, then bring them up together, and clap the bottom of the dumbbells at the top Like: \ /

[Airror]

yeah SCs were good but elbow started to hurt soon so I eventually stopped doing them

Face pulls are fine so far

of course you can sub
Yeah, 100 lb + skullcrushers would probably be hard on the elbows....

I find that face pulls are a lot easier on my shoulder joint and I can feel it in my rear delts more than bent over DB flies, imo.

Subbed. :)

[fitnessnewb]

ya same with me with delts, never sore etc. IDK what it is, depends on the person I would say. With me I can always feel the lats legs and arms good, rest not so much.

[dunkalicious]

if you wana feel an awsome pump in your shoulders then try this out bro:

Seated barbell press (to front): 3 sets - 4-6 reps, 1 -2 min rest between sets
Side Lateral Raises: 3 sets - 8-10 reps, 30 - 45 second rest between sets
Dumbbell Front raises: 3 sets - 8-10 reps, 15 - 30 second rest between sets
Bent over rear delt raises: 3 sets - 8-12 reps, 15-30 second rest between sets

For the dumbbell front raises, do them with your palms facing your legs, then bring them up together, and clap the bottom of the dumbbells at the top Like: \ /

this actually sounds very good, but I can't do exercises for front delt :/ , it's out of proportions and I try not to work it out, god any alternatives?


Yeah, 100 lb + skullcrushers would probably be hard on the elbows....

I find that face pulls are a lot easier on my shoulder joint and I can feel it in my rear delts more than bent over DB flies, imo.

Subbed. :)

thanks, for rear delts reverse cable crosses are the best imo

[dballer]

this actually sounds very good, but I can't do exercises for front delt :/ , it's out of proportions and I try not to work it out, god any alternatives?


Um you could change up the front raises with cable side laterals, still with 15-30 second rest.

Are you sure you dont wana try that way of doing front raises tho, it realy burns up and pumps up the entire shoulder! its my favourite exercise for pumping up the delts.

[dunkalicious]

Um you could change up the front raises with cable side laterals, still with 15-30 second rest.

Are you sure you dont wana try that way of doing front raises tho, it realy burns up and pumps up the entire shoulder! its my favourite exercise for pumping up the delts.

Gonna give it a try but if it works front delt too much I'm going to switch to side cable raises

[dballer]

Gonna give it a try but if it works front delt too much I'm going to switch to side cable raises

Hahah sweet bro, you can be a little loose on the form with those front raises aswell, so you can use some solid weight, and you still get awsome burn and pump, much more than if you used lighter weight with strict form. I dont mean super loose form tho, still good, but a lil loose if you kno what i mean

[Airror]

thanks, for rear delts reverse cable crosses are the best imo
No problem.

I'll have to try those sometime, thanks for the suggestion.

[dunkalicious]

Hahah sweet bro, you can be a little loose on the form with those front raises aswell, so you can use some solid weight, and you still get awsome burn and pump, much more than if you used lighter weight with strict form. I dont mean super loose form tho, still good, but a lil loose if you kno what i mean

sure

[dunkalicious]

legs today

[Source2006]

Shouldrs/bis/cardio today. Sucks ass :D, at least I'm free.

[BulgariaFitness]

Hey brah
you keep amazing me
good lifts
How are you these days?

[dunkalicious]

I'm good except I'm staying at night for too long...

[dunkalicious]

LEGS

Time: 1hr 10minutes

Training: 10/10

Sleep: 10/10

Diet: 6/10

Sore: N/A


Workout was awesome, I barely came home. My sleep drasticly improved when I started to get 10hrs+ of sleep :D
Diet was meh because I didn't buy any meat lately :/

FRONT SQUAT
ATG
haven't done these in ages

Warm up sets
15 x bar
10 x 30kg
10 x 40kg
5 x 50kg

Working sets
12 x 60kg
10 x 70kg
8 x 80kg
6 x 90kg
4 x 100kg

BARBELL LUNGES
Also haven't done these in ages
My balanced is ****ed up

12 x 40kg
8 x 60kg
8 x 60kg
5 x 60kg

DB SLDL SUPERSETED WITH LEG CURLS
12 x 22,5kg ---superset--- 15 x 40kg
10 x 25kg ---superset--- 12 x 45kg
10 x 25kg ---superset--- 10 x 45kg

LEG PRESS
15 x 80kg
12 x 120kg
10 x 170kg
8 x 210kg

[store]

front squats always kill me

[fitnessnewb]

I got the same on lunges, how to solve this?

[fitlover]

Just started following now...I'm pretty behind in everything.

I like how you have the "Time;Training;Diet;Sleep;Sore" fill-outs on your journal. Cool idea.

Someday I'll ATG squat 220, lol.

[Source2006]

Vids of you squating 220 pounds please (when you get there)... From behind to check depth (no perv).

[dunkalicious]

I got the same on lunges, how to solve this?

practice


Just started following now...I'm pretty behind in everything.

I like how you have the "Time;Training;Diet;Sleep;Sore" fill-outs on your journal. Cool idea.

Someday I'll ATG squat 220, lol.

thanks and good luck, how much do you ATG squat now?


Vids of you squating 220 pounds please (when you get there)... From behind to check depth (no perv).
np, I can do it tommorow but not with 220lbs if you want? depth is same on all lifts

[fitlover]

thanks and good luck, how much do you ATG squat now?

Ranges from 120-130.

Yes, weak. :(

[dunkalicious]

Ranges from 120-130.

Yes, weak. :(

Get on strength routine :D

once I saw a 17-18yo girl front atg squatting 220x2 at the time I was barely moving 185, I was :O

[fitlover]

Get on strength routine :D

once I saw a 17-18yo girl front atg squatting 220x2 at the time I was barely moving 185, I was :O

My parallel front squats are heavier. The new program I'm going to be following in September is for strength/hypertrophy, which is what I'm aiming for. Since I've been increasing my calories my lifts have been increasing as well.

And 220x2 ATG is pretty impressive, especially for a girl. :o

[Source2006]

np, I can do it tommorow but not with 220lbs if you want? depth is same on all lifts

I meant fitlover, not you xD

[765]

My parallel front squats are heavier.

awww bull****

[fitlover]

awww bull****

How is that bs?

[7399martyn]

strong front ATG squats Mate, i dont think i could manage 2 plates front squats.

vids of fitlover doing said 220 front squat.

[fitlover]

strong front ATG squats Mate, i dont think i could manage 2 plates front squats.

vids of fitlover doing said 220 front squat.

Lol, never said I could do a 220 front squat.

However, when I do get there I will be happy to inform you.

[7399martyn]

my bad, you responded to the 220x2 front squat saying you could do heavier did you not?

[dunkalicious]

chest in about hour

[fitlover]

my bad, you responded to the 220x2 front squat saying you could do heavier did you not?

Lol, no, I said when I get there I'll be happy.

I was saying that my parallel squats are heavier than my ATG squats.


chest in about an hour

Hit it hard.

[store]

hey man. hope your chest is going well

[dunkalicious]

CHEST/BICEPS

Time: 1hour 5minutes

Training: 7/10

Diet: 8/10

Sleep: 7/10

Sore: hamstrings, glutes,quads, adductors


Workout was good although I wasn't pleased with bench press.

BENCH PRESS

Warm up sets:
10 x bar
10 x 40kg
8 x 60kg
3 x 80kg
2 x 90kg
1 x 100kg

Working sets:
7 x 110kg + 1 rep assisted
7 x 100kg + 1 rep assisted
3 x 115kg + 2 reps assisted
6 x 90kg + 2 reps assisted
7 x 80kg + 1 rep assisted

LYING CABLE FLIES SUPERSETED WITH DIPS
15 x 10kg ---superset--- 10 x BW
12 x 12,5kg ---superset--- 8 x BW

LYING CABLE FLIES SUPERSETED WITH CHEST PRESS MACHINE
12 x 10kg ---superset--- 8 x 12plates
15 x 10kg ---superset--- 5 x 14plates

DB PULLOVERS
12 x 25kg
10 x 30kg
3 x 35kg ----> LMFAO failed like a bitch

BARBELL BICEPS CURLS
Straight bar
Obviously form was loose on heavier sets (60+)

5 x 40kg
5 x 50kg
6 x 60kg
5 x 70kg
10 x 40kg
10 x 40kg

HAMMER CURLS
8 x 20kg
8 x 17,5kg
8 x 17,5kg

REVERSE GRIP BB BICEPS CURLS SUPERSETED WITH DB CURLS
15 x 20kg ---superset--- 8 x 15kg
10 x 30kg ---superset--- 8 x 15kg
10 x 30kg ---superset--- 8 x 15kg

[Jaxxed_Fibraz_]

70kg x 5 curl?

Vids? I don't think I could do that :/

Thats a 20 + a 5 on a 7ft bar, and almost 2 plates on a 5ft bar.....

[PRMachine]

Give me bench press please! Nice numbers all around man, some heavy ****.

[dunkalicious]

70kg x 5 curl?

Vids? I don't think I could do that :/

Thats a 20 + a 5 on a 7ft bar, and almost 2 plates on a 5ft bar.....

it was cheat curl, anybody can do it

u mad?


Give me bench press please! Nice numbers all around man, some heavy ****.
thanks

[Jaxxed_Fibraz_]

u mad?



What?

[fitlover]

it was cheat curl, anybody can do it

u mad?

Lol, I read it fast and thought you said "it was a chest curl"...how the f*ck do you do a chest, curl, lol.

Cheat curls can be beneficial if they're done at the end. :)

[fitnessnewb]

strong benching and haha you nearly curled my bodyweight!!

[Source2006]

strong benching and haha you nearly curled my bodyweight!!

ARE YOU MAD BROTHER?


lol

[dunkalicious]

What?

what what?

[Source2006]

what what?

In the butt bish xD

[-=Zeus=-!]

Damn brah you do enough curls xD

[765]

How is that bs?

didnt ya say you front squat more than 220

[Source2006]

She never did... lrn2read

[Tyjim]

holy curlz
I just read through your log, pretty damn good sh't broseph.
subbed.

[dunkalicious]

holy curlz
I just read through your log, pretty damn good sh't broseph.
subbed.

it was cheat curls but w/e

thanks

[WinterWolf]

didnt ya say you front squat more than 220

She said that her parallel front squat is higher than her atg front squat.

[Johnbodybuilder]

is 110 x 7 a PR, i though it is better than 100 x 15, ah well good job anyway, 70kg curls is stupidely heavy.

[dunkalicious]

is 110 x 7 a PR, i though it is better than 100 x 15, ah well good job anyway, 70kg curls is stupidely heavy.

110 x 8 is PR :/

[dunkalicious]

today back

[dunkalicious]

BACK/TRAPS

Time: 1hour

Training: 7/10

Diet: 6/10

Sleep: 7/10

Sore: legs,chest


Avarage workout, raped my forearms though

PULL UPS
12
10
10
8

BB ROWS

Warm up sets:
10 x bar
10 x 40kg
5 x 50kg

Working sets
12 x 60kg
10 x 70kg
8 x 80kg
6 x 90kg

CABLE ROWS SUPERSETED WITH PULLDOWNS
Pulldowns are close grip and palms facing towards me

12 x 70kg ---superset--- 6 x 80kg
10 x 80kg ---superset--- 8 x 70kg
8 x 90kg ---superset---10 x 60kg
6 x 100kg ---superset---12 x 60kg

DB ROWS
by this time I was already drained

12 x 30kg
10 x 30kg
10 x 30kg

BB SHRUGS
15 x 70kg
15 x 70kg
15 x 70kg
15 x 70kg

[Big B Bro]

Good job on back, strong BB rows, I can't BB row for ****.

[store]

dude you know what i hate...
i went school shopping the other day for some clothes and there was some really nice dress shirts and they fit really good around my chest/waist but they were long sleeve shirts and they were really tight around the forearm... i was so pissed and if i were to get a bigger size it would be way to big around my chest/waist

[dunkalicious]

^^^^ lawl