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[QUOTE=wrkoutfrq;961668603]i'll not blow smoke up your behind and tell you to jump on stage tomorrow, but you def. not fat bro... lookin pretty solid IMO. def. brought up your delts and chest some, and your back looks thicker. how're the wheels lookin?[/QUOTE]
Thanks man, here's a pic
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4964153&d=1349833840[/img]
[center][B][size=2]5/3/1 Squat Day[/size][/B]
[B]Olympic Squats[/B]
145 x 5
170 x 5
190 x 5+ ([B]8[/B])
120 x 10,10,10,10,10 (BBB sets)
[B]Calf Raises on Cybex Squat Press[/B]
290 x 10,10,10,10,10
[B]Cable Crunches[/B]
Lvl 9.5 x 10,10,10,10
[B]Notes:[/B] Wasn't feeling it today, but at least I got 1 more rep than last time with 190.[/center]
OLY squats. Bad ass. those will develop this **** outta your quads. I gotta start doing em, although my regular squat is pretty close to oly as is.
also, lol at the shirt. is that ogus?
[center][B][color=black][size=2]5/3/1 OHP Day[/size][/color][/B]
[B]Standing Strict Overhead Press[/B]
95 x 5
110 x 5
125 x 5+ ([B]4[/B])
80 x 10,10,10,10,9
I dun goofed and skipped the deload and increasing my training max by 10 lbs...I'll just say that I increased it by 5 instead and got 120 for 5 lol.
[B]Low Cable Rows[/B]
Lvl 12 x 10,10,10,10
[B]V-Bar Pushdowns[/B]
130 x 10,10,10
[B]Reverse EZ-Bar Curls[/B]
Bar + 40 x 8,8,8
[B]Notes:[/B] Started a little cut yesterday haha, trying to look a little better for Halloween.[/center]
[QUOTE=MITCHAPAL00ZA;964695463]OLY squats. Bad ass. those will develop this **** outta your quads. I gotta start doing em, although my regular squat is pretty close to oly as is.
also, lol at the shirt. is that ogus?[/QUOTE]
Haha yeah my friends that see my squat are like holy f uck you squat deep bro. And yeah that's the ogus cake shirt.
Fatty Pic Bump![QUOTE=Incubusfan18;961655913]
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4964103&d=1349831655[/img]
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4964113&d=1349831657[/img]
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4964123&d=1349831661[/img]
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4964133&d=1349831663[/img]
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=4964153&d=1349833840[/img][/QUOTE]
You've definitely added some size since you stepped on stage, dude. Still have visible abs, too :eek:
[QUOTE=Bnizzle163;965717113]You've definitely added some size since you stepped on stage, dude. Still have visible abs, too :eek:[/QUOTE]
Thanks brah! Haha only visible when I flex them though...that's why I'm doing a little mini cut!
[center][B][color=black][size=2]5/3/1 Deadlift Day[/size][/color][/B]
[B]Sumo Deadlifts[/B]
230 x 3
265 x 3
295 x 3+ ([B]8[/B])
[B]Conventional Deadlifts[/B]
190 x 10,10,10,10
[B]Calf Raise on Cybex Squat Press[/B]
290 x 10,10,10
[B]Cable Crunches[/B]
Lvl 9.5 x 10,10,10
[B]Notes:[/B] BIG deadlift PR today, also cut down the volume since I'm in a deficit.[/center]
[center][B][color=black][size=2]5/3/1 Bench Day[/size][/color][/B]
[B]Decline Barbell Bench Press[/B]
140 x 5
165 x 3
185 x 5+ ([B]5[/B])
120 x 10,10,10,10,10
Got like an hour of sleep the night before, disappointed with this
[B]Pull-Ups[/B]
BW + 25 x 8,6,6
[B]Cable Curls[/B]
80 x 12
100 x 10
120 x 6
[B]Rope Extensions[/B]
90 x 12,12,12
[B]Notes:[/B] This was last Friday's workout.[/center]
[center][B][color=black][size=2]5/3/1 OHP Day[/size][/color][/B]
[B]Standing Strict Overhead Press[/B]
100 x 3
110 x 3
125 x 3+ ([B]5[/B])
80 x 10,10,10,10
Yeah buddy!
[B]Low Cable Rows[/B]
Lvl 12 x 10,10,10
[B]Wide Grip Pulldowns[/B]
Lvl 12 x 8,8
[B]V-Bar Pushdowns[/B]
140 x 10,10,10
[B]Reverse EZ-Bar Curls[/B]
Bar + 40 x 8,8,8
[B]Notes:[/B] Solid session today.[/center]
[center][B][size=2]5/3/1 Squat Day[/size][/B]
[B]Olympic Squats[/B]
155 x 3
180 x 3
200 x 3+ ([B]6[/B])
120 x 10,10,10
[B]Calf Raises on Cybex Squat Press[/B]
290 x 10,10,10
[B]Cable Crunches[/B]
Lvl 9.5 x 10,10,10
[B]Leg Extensions[/B]
130 x 10,10,10
[B]Notes:[/B] Ok session considering I'm low-carbing it this week.[/center]
[center][B][color=black][size=2]5/3/1 Bench Day[/size][/color][/B]
[B]Decline Barbell Bench Press[/B]
155 x 3
175 x 3
195 x 3+ ([B]5[/B])
120 x 10,10,10
[B]Pull-Ups[/B]
BW + 25 x 8,6,6
[B]Incline Dumbbell Curls[/B]
20 x 10,10,10
[B]V-Bar Overhead Extensions[/B]
100 x 15
130 x 8
120 x 10
110 x 12
[B]Notes:[/B] Solid workout.[/center]
[center][B][color=black][size=2]5/3/1 Deadlift Day[/size][/color][/B]
[B]Sumo Deadlifts[/B]
245 x 5
275 x 3
315 x 1+ ([B]5[/B])
[B]Conventional Deadlifts[/B]
190 x 10,10,10
[B]Calf Raise on Cybex Squat Press[/B]
290 x 12,12,12
[B]Wide Grip Lat Pulldowns[/B]
Lvl 8 x 10
Lvl 10 x 10
Lvl 12 x 8
Lvl 14 x 6
[B]Rope Hammer Curls[/B]
[B]Notes:[/B] Yeah buddy![/center]
[center][B][color=black][size=2]5/3/1 OHP Day[/size][/color][/B]
[B]Standing Strict Overhead Press[/B]
105 x 5
120 x 3
135 x 1+ ([B]2[/B])
80 x 10,10,10
Really wanted 3...
[B]Dumbbell Upright Rows[/B]
20 x 10
30 x 10,10,10
[B]Barbell Shrugs[/B]
225 x 12,12,12,12
[B]Notes:[/B] Decent workout I guess.[/center]
[center][B][size=2]5/3/1 Squat Day[/size][/B]
[B]Olympic Squats[/B]
165 x 5
190 x 3
210 x 1+ ([B]4[/B])
[B]Calf Raises on Cybex Squat Press[/B]
320 x 10,10,8
[B]Cable Crunches[/B]
160 x 10,10,10
[B]Leg Extensions[/B]
130 x 12,12,12
[B]Lying Leg Curls[/B]
110 x 10,10,10
[B]Notes:[/B] Dem legs![/center]
[center][B][color=black][size=2]5/3/1 Bench Day[/size][/color][/B]
[B]Decline Barbell Bench Press[/B]
165 x 5
185 x 3
205 x 1+ ([B]2[/B])
Third rep was almost up but had to get a tap from the spotter...
[B]Flat Smith Machine Press[/B]
165 x 8
185 x 6,5
135 x 17
[B]Cable Flyes[/B]
Lvl 4 x 10,10,10
[B]V-Bar Pushdowns[/B]
130 x 10
150 x 8,8
[B]V-Bar Overhead Extensions[/B]
120 x 10
100 x 10
[B]Notes:[/B] Pretty solid workout.[/center]
[center][B][size=2]5/3/1 Squat Day[/size][/B]
[B]Olympic Squats[/B]
95 x 5
115 x 5
135 x 5
Deload.
[B]Cybex Donkey Calf Raise[/B]
3 PPS x 12,12,12,12
[B]Cybex Eagle Leg Press[/B]
350 x 10,10 (feet low, close)
350 x 8,8, (feet high, wide)
250 x 25
[B]Cable Crunches[/B]
160 x 10
170 x 8,8
120 x AMRAP
[B]Notes:[/B] I messed up and did the deload squat day instead of the deload deadlift day, not a huge deal though.[/center]
[center][B][color=black][size=2]5/3/1 OHP Day[/size][/color][/B]
[B]Standing Strict Overhead Press[/B]
55 x 5
70 x 5
85 x 5
Deload.
[B]Dumbbell Upright Rows[/B]
35 x 8
40 x 8
45 x 6
30 x 12
LOVE these now.
[B]Smith Machine Press[/B]
135 x 10
185 x 3
155 x 8
[B]Barbell Shrugs[/B]
225 x 12
275 x 8,8
225 x 12
[B]Dumbbell Lateral Raises[/B]
25 x 12,12,12
[B]Notes:[/B] Awesome pump today.[/center]
ive adopted a training protocl real simialr to you. I use the 5/3/1 template for the big lift of the day, then add in some BBing accessory. really loving it so far.
[img]http://forum.bodybuilding.com/attachment.php?attachmentid=5061683&d=1352452615[/img]
[center][B][color=black][size=2]5/3/1 Deadlift Day[/size][/color][/B]
[B]Conventional Deadlifts[/B]
135 x 5
165 x 5
205 x 5
Deload. I think I'm gonna switch to conventional because I feel like my erector/trap thickness is lacking compared to my hams/glutes.
[B]Barbell Rows[/B]
135 x warmup
185 x 10,9,8
[B]Wide Grip Lat Pulldowns[/B]
Lvl 12 x 8,8
Lvl 10 x 12
[B]Incline Dumbbell Curls[/B]
20 x 10
25 x 8,8
[B]EZ Bar Curls[/B]
Bar+40 x 10,10,10
[B]Rope Pushdowns[/B]
100 x 10,10,10
[B]Cable Overhead Extensions[/B]
100 x 10,10,10
[B]Cable Rows[/B]
Lvl 10 x 10,10,10
[B]Notes:[/B] Great pump today.[/center]
[center][B][color=black][size=2]5/3/1 OHP Day[/size][/color][/B]
[B]Standing Strict Overhead Press[/B]
95 x 5
110 x 5
125 x 5+ ([B]3[/B])
Super disappointed with this, I don't know what happened. I feel like the warmup sets kinda tire me out though.
[B]Seated Dumbbell Press[/B]
50 x 5
55 x 5
50 x 8
Don't know why I was so weak here, granted I haven't done them in awhile but still pretty lame.
[B]Dumbbell Lateral Raises[/B]
25 x 10 [B]->[/B] 10 x 8
25 x 10 [B]->[/B] 10 x 8
25 x 8 [B]->[/B] 10 x 8
[B]Dumbbell Shrugs[/B]
70 x 10
90 x 10,10,10
[B]Machine Press[/B]
90 x 8,8
[B]Dumbbell Hammer Curls[/B]
30 x 10,9,8
[B]Notes:[/B] Workout started out horrible but ended alright.[/center]
[center][B][size=2]5/3/1 Squat Day[/size][/B]
[B]Olympic Squats[/B]
150 x 5
175 x 5
200 x 5+ ([B]6[/B])
225 x 2 (+2 forced reps, probably could have grinded out the first on my own)
[B]Low Bar Squats[/B]
185 x 10,10
225 x 5
[B]Cybex Donkey Calf Raises[/B]
270 x 12,12,10,10
[B]Lying Leg Curls[/B]
110 x 10
130 x 6,5
110 x 6
[B]Notes:[/B] Solid workout in the books.[/center]
[U][center][B][color=red][size=2]Chest/Tris/Forearms[/size][/color][/B][/U]
[B]5/3/1 Decline Barbell Bench Press[/B]
145 x 5
170 x 5
190 x 5+ ([B]6[/B])
185 x 7 [B]->[/B] 135 x AMRAP
[B]Incline Smith Machine Press[/B]
135 x 10
165 x 5,5
135 x 10
[B]Machine Press[/B]
150 x 8,8
130 x 10
150 x 6 [B]->[/B] 90 x AMRAP
[B]Cable Flyes[/B]
Lvl 4 x 10,10,10,10
[B]Rope Pushdowns[/B]
Lvl 6 x 12,12,12,12
[B]V-Bar Overhead Extensions[/B]
100 x 12
120 x 8
100 x 10,10
[B]Behind-The-Back Wrist Curls[/B]
95 x 8,8
65 x 12,12
[B]Notes:[/B] Awesome workout![/center]
[center][B][color=red][size=2][U]Back/Biceps[/U][/size][/color][/B]
[B]5/3/1 Conventional Deadlifts[/B]
220 x 5
255 x 5
295 x 5+ ([B]10[/B])
Stoked about this.
[B]Weighted Pull-Ups[/B]
BW+25 x 8,6,5
[B]Barbell Rows[/B]
135 x warmup
185 x 10,10
225 x 5 [B]->[/B] 135 x AMRAP
[B]Wide Grip Lat Pulldowns[/B]
Lvl 10 x 10,10
Lvl 12 x 6 [B]->[/B] Lvl 9 x AMRAP [B]->[/B] Lvl 6 x AMRAP
[B]Dumbbell Hammer Curls[/B]
30 x 8,8,8
[B]Cybex Row Machine[/B]
130 x 10,10
150 x 8 [B]->[/B] 110 x AMRAP [B]->[/B] 70 x AMRAP
[B]EZ Bar Curls[/B]
Bar+30 x 13
Bar+40 x 8,8
[B]Notes:[/B] Felt pretty crappy before hitting the gym but once I started deadlifting I was in the zone.[/center]
[center][B][color=red][size=2][U]Legs[/U][/size][/color][/B]
[B]Cybex Eagle Leg Press[/B]
150 x 20
210 x 15
290 x 12
310 x 10
330 x 10
350 x 10
370 x 8
290 x 20,20
[B]Cybex Donkey Calf Raise Machine[/B]
3 PPS x 12,12,12,12
[B]Notes:[/B] Today was supposed to be an offday but I just wanted to get some bloodflow in my legs, stayed away from hammies because I did deads yesterday.[/center]
[center][B][color=red][size=2][U]Delts/Traps[/U][/size][/color][/B]
[B]5/3/1 Standing Strict Overhead Press[/B]
100 x 3
115 x 3
135 x 3+ ([B]3[/B])
[B]Dumbbell Upright Rows[/B]
40 x 10
45 x 8,8
40 x 8
[B]Cybex Eagle Shoulder Press[/B]
90 x 8
110 x 6
110 x 6 [B]->[/B] 70 x 6 [B]->[/B] 50 x 6
[B]Dumbbell Lateral Raises[/B]
25 x 10 [B]->[/B] 10 x 8
25 x 10 [B]->[/B] 10 x 8
25 x 10 [B]->[/B] 10 x 8
25 x 8 [B]->[/B] 10 x 8
[B]Face Pulls[/B]
Lvl 4 x 8
Lvl 3 x 10,10
[B]Barbell Shrugs[/B]
225 x 10,15
275 x 12 [B]->[/B] 185 x 10
[B]Notes:[/B] Solid workout.[/center]
Thats some solid pressing man. im only at 135 x 1 :(...where the hell has Zbert been this whole log btw lol
[QUOTE=MITCHAPAL00ZA;981683893]Thats some solid pressing man. im only at 135 x 1 :(...where the hell has Zbert been this whole log btw lol[/QUOTE]
Thanks man, I've come to realize that at least for me, OHP takes a while to progress. Haha idk, he doesn't like to log.
[center][B][color=red][size=2][U]Biceps/Triceps/Forearms[/U][/size][/color][/B]
[B]Dumbbell Hammer Curls[/B]
30 x 12
35 x 10
40 x 9
[B]Rope Pushdowns[/B]
70 x 12
75 x 10
80 x 8
[B]EZ Bar Curls[/B]
65 x 12
75 x 9,8
[B]EZ Bar Decline Skullcrushers[/B]
55 x 10
65 x 8,8
[B]Spider Curls[/B]
50 x 8,8
45 x 10,10
[B]V-Bar Extensions[/B]
Lvl 10 x 10,10,10,10
[B]Behind-The-Back Wrist Curls[/B]
65 x 12
85 x 12,12
65 x burnout
[B]Rope Hammer Curls[/B]
Lvl 10 x 8
Lvl 8 x 11,10
[B]Notes:[/B] Awesome pump today.[/center]