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June 27 Lower Body Hypertrophy

Lower body mobility work
Squats: 166lbs 6x3
Front Squats: 111lbs 2x12, 133lbs 1x6 (this was an accident), 111lbs 1x6
RDL: 155lbs 3x12
Leg Press: 4x20kg + 2.5kg...

June 26 Back & Shoulders Hypertrophy

Shoulder Mobility Work
Military Press: 45 1x5, 67 1x5, 78 1x5, 89 1x3, 111 1x2, 100 3x5
BB Row Speed Work: 89 1x12 (Warm up), 144 6x3
Hyperextension Rows:...

June 23 Upper Power

Shoulder Mobility Work
Bench Press: 45 1x5, 67 1x5, 89 1x5, 111 1x3, 133 3x5
Dips: BW 2x12
DB MP: 22kg 1x9, 1x6, 1x4 cont 1x2 (shoulder felt locked out of position and i...

June 21 Chest and Arms Hypertrophy

Shoulder Mobility Work
DB Press Speed Work: 20kg 6x3
DB Incline CP: 22.5kg 1x12, 1x10, 1x9
Hammer Strength CP: 33lbs p/s 3x15
Cable Flies: (Dual Cable Cross)...

June 16 Upper Power

Shoulder Mobility Work
Bench Press: 45 1x5, 67 1x5, 89 1x5, 111 1x3, 133 1x5, 2x4
DB Military Press: 22.5kg 1x10, 1x8, 1x6
Dips: BW 2x12

Reverse Hyperextensions with...

June 12 Back & Shoulders Hypertrophy

Lower Body Mobility Work
BB Row Speed Work: 144lbs 6x3
Hyperextension Rows (Small Bar): 41.25lbs p/s 2x12, 1x10
Cable Rows: 48kg 3x12
DB Rows: 22.5kg 2x15...

Did some Cardio/Rear Delts/Traps

Treadmill: 20 min 168kcal 2.8km
Rows: 500m 1min 56sec
Chin Ups: BW 1x12 (Last few unstrict)
Pushups: BW 1x30
Crunches: 1x70 1min 9sec
Sit & Stretch: No...

June 9 2013 Upper Power

Shoulder Mobility Work
Bench: 45 1x5, 67 1x5, 78 1x5, 89 1x5, 111 1x3, 133 3x5
MP: 45 1x5, 67 1x5, 89 1x3, 105.5 3x5
Dips: BW 1x12, 1x10

Lower Body Mobility Work
BB...

Took a fitness instructor physical test yesterday, barely scraped through the passing mark. 26/36 to pass, I hit 27/36.

The test deets:

Treadmill: 18 speed, 2 minutes. 12 speed, 8 minutes. (0...

June 6 Lower Body Hypertrophy

Lower body mobility work/light shoulder mobility work
Squats: 45 1x5, 93 1x5, 133 1x5, 177 6x3
Leg Press: 4x 20kg plates p/s 2x12
Leg Extensions: 48kg 3x15
Front...

June 5 Back & Shoulders Hypertrophy

Lower body mobility work/light shoulder mobility work
Bbrow speed work: 144lbs 6x3
Upperback row machine: 30kg 1x12, 35kg 1x12, 40kg 1x12
Close grip...

2 June 2013 Upper Power

Shoulder Mobility Work
Bench Press: 45 1x5, 67 1x5, 93 1x5, 133 1x5, 2x4
Military Press: 45 1x5, 67 1x5, 93 1x3, 112 1x4, 1x1, 106.5 1x4, 1x5
Dips: BW 2x10

Lower Body...

31 May 2013 Chest & Arms Hypertrophy

Shoulder mobility work
Dbpress speed work: 20kg 6x3
Dbinc: 22.5kg 1x10, 2x8
Inc Hs cp: 33lbs p/s 3x12
Cable flys: 30kg 1x12, 25kg 2x15
Ezbar preacher:...

29 May 2013 - Back & Shoulders Hypertrophy

Light shoulders/lower body mobility work
Bb speed work: 133 6x3 (15 sec+/- rest per set)
Hyperextension rows (small bar): 38.5p/s 3x12
Cable rows:...

DAY 2 LOWER POWER

Lower Body Mobility Work
Squats: 45lbs 1x5, 95lbs 1x5, 133lbs 1x5, 177lbs 1x5, 221lbs 2x5, 1x3. (Apart from the first set, my knees tend to cave in on the last 1-2 reps of the...

I need to be surrounded by people who lift seriously, so I decided to start a log here. Turning 19 in July and I've been lifting for 1 and half years at this point. My progress has been slow and I...

This doesn't apply to everyone. I was 5'6" when I was 14. Right now I'm 5'7" turning 18 in 3 days.

Any examples that don't involve pressing movements?



Any exercises that can help keep my chest/shoulders strong that doesn't involve pressing movements?

Bump.

Well you were definitely leaner in january compared to november