Whitekoala's Bodybuilding Log

[Whitekoala]

200x13 = about a 280 bench.

I think your triceps were fried from doing them on Shoulder day bro, srs.

200lbs for 13 reps= 300lbs on the 1 rep max calculator bro.

Triceps were actually good bro.

Also all my reps were full reps too, with lockout, could have gotten more without lockout

[DerekEt]

nah it's not, you're using a wrong calculator

link me to the one you use.

[Whitekoala]

nah it's not, you're using a wrong calculator

link me to the one you use.

http://www.timinvermont.com/fitness/orm.htm

just a random calculator i found.

Found another one that said its 300.

What are some reliable counters? i assumed all of them were the same, i only use this one because it allows me to enter reps higher than 10

[Roshaan1]

Bro u overtrain like PHUCK take the weekend or something off and chill out grab a drink or something man

[Whitekoala]

Bro u overtrain like PHUCK take the weekend or something off and chill out grab a drink or something man

do not come into my log and troll, man, u will get banned my man. plz leave. this log is me personal log, i have seen many of your posts and u do a good job of trolling, but leave it out of my personal log

thx

[DerekEt]

Bro u overtrain like PHUCK take the weekend or something off and chill out grab a drink or something man

This kids the troll of the century. Claims 18.5 inch arms . lol

[DerekEt]

wth, who rated this down to a 4 star log? this is a 5 star log, y'all need to start rating it 5

[DerekEt]

http://www.timinvermont.com/fitness/orm.htm

just a random calculator i found.

Found another one that said its 300.

What are some reliable counters? i assumed all of them were the same, i only use this one because it allows me to enter reps higher than 10

This one for the bench press:

http://www.muscleandstrength.com/too...alculator.html

Pretty much 99% of people find it dead on accurate unless they train in a very strange way, which you don't.

[jstr94]

This one for the bench press:

http://www.muscleandstrength.com/too...alculator.html

Pretty much 99% of people find it dead on accurate unless they train in a very strange way, which you don't.

Can confirm this calculator is pretty accurate, well 5lbs off.

[qurs]

Try out http://www.exrx.net/Calculators/OneRepMax.html

[Whitekoala]

This one for the bench press:

http://www.muscleandstrength.com/too...alculator.html

Pretty much 99% of people find it dead on accurate unless they train in a very strange way, which you don't.

alright thx man. any accurate ones for squats and deadlifts?

[DerekEt]

uhh i use the same one for squats/deadlift, but I can't tell you how accurate it is , because i don't know. all calculators are bad for me because I rep things out very easily and the calculator always puts my max like +50 pounds more than what it is.

[Whitekoala]

Wendlers 5 3 1, Deadlift Day, Wave 1 Cycle 2

Deadlifts:

needed to hit 360lbs for 5 reps+ on my last set. I managed to get 17 reps

pretty darn easy. Got a video below

Weighted pullups
bw for 6 reps
25lbs added for 6 reps
50lbs added for 6 reps
80lbs added for 5 reps

barbell shrugs
135lbs for 10
225 for 10
275 for 10
325lbs for 10

easy, felt nice

Dumbell bicep curls
23lbs for 10
33lbs for 10
43lbs for 10
53lbs for 8
58lbs for 6

felt nice

For the youtube i only got 16 reps. The reason i count 17, is because i started lifting and realized the recorder wasn't on after the first rep, so i pushed played and continued on.

But ya i got 17

[s58]

A) 3lbs a week is way to much get it down to 1lb a week. but ya its definitely not ur diet

My only guess is to get some videos up of you lifting.

I would also say its intensity. Are you going crazy in the gym and leaving it all out on there?

Thats how i train, ballz to the wall my friend.

Well it was 3 pounds for the first 2 weeks. Now its down to 1-2 pounds a week.

Yes Im doing my best in the gym. Im gaining weight body wise, not plate wise. My strength hasnt gone up at all in my last few workouts.

Thats why I believe I reached a plateu. Maybe I need to do drop sets or something?

[Whitekoala]

Well it was 3 pounds for the first 2 weeks. Now its down to 1-2 pounds a week.

Yes Im doing my best in the gym. Im gaining weight body wise, not plate wise. My strength hasnt gone up at all in my last few workouts.

Thats why I believe I reached a plateu. Maybe I need to do drop sets or something?

What kind of weights are you doing?

Like give me examples for your bench, squat, deadlift, and military press

Such as

military press:
1st set: 95lbs for 10 reps
2nd set: 100lbs for 9 reps
3rd set: etc

Whatever sets and reps and weight u do for the 4 lifts tell me. thx

[Zefra]

Solid deadlift day, killing the +reps!! Whats your shrug PR??

[Whitekoala]

Solid deadlift day, killing the +reps!! Whats your shrug PR??

My shrugs suck, but my trapz are actually pretty huge in my opinion.

This is typically my shrug sets/reps(keep in mind i don't go to heavy, because the wrist straps absolutely destroy my wrists, so i go a bit lighter, if there was anyway around it i would. but ya

135lbs for 10
225lbs for 10
275lbs for 10
325lbs for 5

I have done 380lbs for 10 reps before. but ya

Main thing is about feeling it in your trapz, i find that with 380lbs i really dont' feel it as much as i do with 225lbs.

With 225lbs my trapz are destroyed, but my form is alot better and crisper,

but you still need heavier weight.

[s58]

What kind of weights are you doing?

Like give me examples for your bench, squat, deadlift, and military press

Such as

military press:
1st set: 95lbs for 10 reps
2nd set: 100lbs for 9 reps
3rd set: etc

Whatever sets and reps and weight u do for the 4 lifts tell me. thx

Bench: 180 x 5 for 2 sets, then 130 x 10 for 3 sets
Militrary shoulder press: 130 x 5 1 sets, 80 x 10 for 2 sets

My squats and deadlifts arent plateud though. Im training them for strength only not size.

[Zefra]

My shrugs suck, but my trapz are actually pretty huge in my opinion.

This is typically my shrug sets/reps(keep in mind i don't go to heavy, because the wrist straps absolutely destroy my wrists, so i go a bit lighter, if there was anyway around it i would. but ya

135lbs for 10
225lbs for 10
275lbs for 10
325lbs for 5

I have done 380lbs for 10 reps before. but ya

Main thing is about feeling it in your trapz, i find that with 380lbs i really dont' feel it as much as i do with 225lbs.

With 225lbs my trapz are destroyed, but my form is alot better and crisper,

but you still need heavier weight.

Right I get ya. So you use the wrist straps & belt quite a lot, best to start using them early on or later down the line?

[Whitekoala]

Right I get ya. So you use the wrist straps & belt quite a lot, best to start using them early on or later down the line?

I use the wrist straps when my grip gives out. My grip isn't that bad to be honest.

But i always use double overhand. Overhand/underhand i can probaly pull over 450lbs.

But i do double overhand, so no imbalances.

Its hard as hell to do stuff double overhand, so i just use straps. i am training my grip strength though during my leg and back days. Static barbell holds have been helping.

If ur grip gives out use the straps and hit the target body part. also train for grip but a different or same day

[nlucen1]

Keep it up brah. Looking good

[JohnReeRoo]

looking thick and solid brah, mirin

[Whitekoala]

Bench: 180 x 5 for 2 sets, then 130 x 10 for 3 sets
Militrary shoulder press: 130 x 5 1 sets, 80 x 10 for 2 sets

My squats and deadlifts arent plateud though. Im training them for strength only not size.

What are the reps and sets for your squat and deadlift?

Also do u do bench 180lbs for 5 reps 2 sets, first or last. Do u do the 130lbs for 10 for 3 sets before or after the 180lbs?

Same for military, do u do 130lbs for 5 before or after the 80lbs for 10?

[Whitekoala]

Wendlers 5 3 1, Military Press day, January 23,2013

sorry for not posting this yesterday, i was tired, and finally went to bed early. So ya. I did workout yesterday, just didn't post. Here it is.

Military Press:

last set need 145lbs for 5 reps+ i got 145lbs for 10 reps. Felt awesome

Dumbell shoulder press:
3 sets of 43lbs for 12 reps

Upright barbell row:
2 sets of 95lbs for 10 reps

Didn't go heavy on upright rows or shoulder press, just went light, but did alot of reps and sets. Made a pr on military press and that is all that counts.

[Whitekoala]

Wendlers 5 3 1, Squat Day. Wave 2 cycle 2

Squats:

last set needed 345lbs for 3reps+. I got 345lbs for 7 reps. Video is below. Depth was pretty decent too on most.

Stiff legged deadlifts:
135lbs for 10 reps
225lbs for 10 reps
305lbs for 10 reps(5lb pr)

weighted ab crunches:
2 sets of 20 reps with 25lbs plate

Hanging leg raises:
bw for 10 reps

Didn't do calf raises, didn't feel like it. oh well.

Overall happy as hell i hit 345lbs for 7 reps. Felt nice, depth was good on most. real good. Here is the video, let me know what ya think.

thx

[Whitekoala]

Wendlers 5 3 1, Bench Day, Wave 2 Cycle 2

Bench Press:

needed 210lbs for 3 reps+ i hit 210lbs for 10 reps felt nice

Incline dumbell press:
43lbs for 10 reps
73lbs for 5 reps
93lbs for 5 reps
105lbs for 2 reps

Incline dumbell chest flys:
43lbs for 5 sets of 10 reps

Close grip bench:

135lbs for 4 sets of 8-10 reps

felt awesome

[s58]

What are the reps and sets for your squat and deadlift?

Also do u do bench 180lbs for 5 reps 2 sets, first or last. Do u do the 130lbs for 10 for 3 sets before or after the 180lbs?

Same for military, do u do 130lbs for 5 before or after the 80lbs for 10?

Squat: 250 3x5
Deadlift: 300 5x5

I do 180 pounds for 5 reps 2 sets first, then I do 3 sets of 130 10 reps.

Same for military press. 130 for 5 reps, then 2 sets of 10 reps 80 pounds

[Whitekoala]

Squat: 250 3x5
Deadlift: 300 5x5

I do 180 pounds for 5 reps 2 sets first, then I do 3 sets of 130 10 reps.

Same for military press. 130 for 5 reps, then 2 sets of 10 reps 80 pounds

Alright do not do this anymore. I changed my routine like twice already. Same principle. High frequency, just different reps/sets.

Do this.

Do your warmup. Then keep adding weight.

Example.

bench press:
1st set: 135lbs for 5 reps
2nd set: 155lbs for 5 reps
3rd set: 185lbs for 5 reps
4th set: 200lbs for 5 reps
5th set: 225lbs for 5 reps

Pyramid up and do it like this.

Keep adding weight.

[s58]

Alright do not do this anymore. I changed my routine like twice already. Same principle. High frequency, just different reps/sets.

Do this.

Do your warmup. Then keep adding weight.

Example.

bench press:
1st set: 135lbs for 5 reps
2nd set: 155lbs for 5 reps
3rd set: 185lbs for 5 reps
4th set: 200lbs for 5 reps
5th set: 225lbs for 5 reps

Pyramid up and do it like this.

Keep adding weight.

How many sets do I do of this?

[Whitekoala]

How many sets do I do of this?

about 5-6