Footballmuscle5's journal

[Footballmuscle5]

3/12/13

Lower Body/Traps

Deadlifts
135x12
225x8
315x5
365x4
410x3
x1

Barbell Shrugs (straps)
225x15
x15
x15

Dumbbell Shrugs
95x15
x15
x15 (straps)

Leg Press
90x15
x15
x15

Lunges (Dumbbells)
35x10
x10

Leg extensions
80x10
90x10
100x10

Calf raises machine
90x15
x15
x15

Planks
60 seconds x 2

Side bridges
30 seconds x 2

[Footballmuscle5]

3/15

Chest/Arms

65x3 (explosive)
x3
x3
x3
x3
x3

Incline Barbell Bench
135x10
x10
x10

Wide Grip Flat Bench
125x10
x10
x10

Incline Flyes
40x15
x15

Dumbbell Curls
45x12
40x12
35x12

Spider Curls
65x12
x12
x12

EZ Curl Preacher Curl
55x10
x10
x10

Close Grip Bench
115x12
x12
x12

Reverse Grip Skullcrushers
45x12
x12

3/18/13
Upper body Power
93x4
x3
x3
x3

V-Presses
45x8
x8
x8
x8

Close Grip partials
165x5
x5
x5
x5

Barbell rows
235x5
230x5
x5
x5

BW Pullups (slow)
x8
x7
x6

T-Bar Row variation
50x8
x8
60x8
x8

Abs
12.5 pound leg raise 2x10

Medicine ball crunch 2x10

russian twist with 35lb 2x10

rotator cuff work

[Footballmuscle5]

3/20

Lower Body

Leg Extensions
4 sets of 12

Single leg extensions
2 sets of 12

Hamstring curls
2 sets of 10 (Left hamstring popping)

BW bulgarian squats
3 sets of 12 on each leg

BW Squats
3 sets of 20

1 arm dumbbell shrugs
105x10
95x12
x12
x15

Barbell shrugs
235x15
x15
x15

Wide grip deadlift
135x8
x8
x8

Rhomboid contractions
25lb x 15
x15
x15

[Footballmuscle5]

3/21/13

Back/shoulder

Seated dumbbell Press
70x8
65x8
x8
x8

Side lateral raise
25x15
x15
x15
x15

Landmine raise
Barbellx8
x8
x8

Single arm upright row
25x12
x12
x12

Barbell Row explosive
175x3
x3
x3
x3
x3
x3

Rack Chins wide grip
BW x 12
x12
x10
x10

Wide Grip reverse grip barbell row
135x12
x12
x12
x12

1 arm t bar row
40x12
x12
x12

Chest supported supinated grip dumbbell rows
35x15
x15
x15

Chest supported rear delt flyes
10x15
x15
x15

[Footballmuscle5]

3/25/13

Upper body

Dumbbell Press
95 3x3

V Press
50 3x8

Dips
45 2x5
x10

Barbell Rows
240 3x3

Meadows Rows
70 3x5

Individual Cable Rows
60 3x8

Reverse Grip Curls
Dumbbell 30 x8
Barbell 60 2x8

Skullcrushers
75 3x8

21's
Reverse grip with 45

Reverse grip pull down/superset pronated grip push down
37.5 x12
x12

Face Pulls with cables
17.5 x60

Rotator cuff & ab work

[Footballmuscle5]

Starting this thread up again.

Current stats:
5'10"
203-204lbs
BF% - don't measure - go by eye
Calorie intake: 45/35/20 (C/P/F) 4200 calories on off days, 4700 calories on working days

Supplements:
Green magnitude
Purple Wraath
Hemavol
C4
Orange triad multi
fishoil
vitamin C supplement

My routine revolves around Norton's power/hypertrophy routine, with Wendler's 5/3/1, and tids and bits of different methods mixed in. Assistance exercises are namely for further sculpting my weak points.


10/16/13
Heavy upperbody/Back thickness/shoulders/arms

Flat Barbell Bench 65% x5 75% x5 85% x5 [Max: 235]
155x5
175x5
200x5 30 second rest x3

Seated Dumbbell Press [nice and slow]
40x15
50x12
60x12

Seated side lateral raises [pre-exhaustion-slow]
15x15
x15

Front Delt isolation machine (Reverse) - targets medial delts more
70x12
90x8
70x12

This felt pretty good. 110 was a bit heavy but definitely getting the movement down allowed me to really hit my delts well here.

Note: Attempted 5/3/1 for seated military press, but do not like the way the machine is. Will switch to standing military press on shoulder day later this week
[115x5 130x5 150x3 - didn't allow for much leg drive for whatever reason.]

Back Thickness:
Barbell Rows [5/3/1] Max: 265
170x5
195x5
220x5

Note: Calculated these rows for a max of 260 - oops. the downside of not keeping a log. also lost 1 strap, need to order new straps anyways. Grip is a problem

Dumbbell Rows - focusing on stretch and contraction
75x12
80x10
85x8

Reverse Grip Lat Pulldowns (shoulder width apart)
90x8
100x8
110x8

Row Machine (Onl'y way i can describe it..)
45x12
55x12

Felt this more when i sat back a little - allowed more of a stretch and contraction. didn't really like this machine.

Lat Pull down Machine (supinated grip)
45x12
55x12
45x12

Really liked this one. strong squeeze at the bottom and good stretch at the top - more so than a cable lat pull down.

Seated cable rows
90x12
110x12
130x10

Extend legs all the way to pull into the stomach allowed a more lower lat activation. was pulling more to upper abs to really squeeze my shoulder blades together.

Rear Delt machine
30x12
40x8
30x12

Move seat down - nice and slow

Standing barbell curl
65x12
85x8
65x8

Reverse grip cable pushdowns with straight bar
40x12
50x12
60x12

Rotator cuff work
external rotation 2x10 @ 15lbs

Overall, this was my first time at this NYSC doing this particular day. Currently midway through 30 day passport. Played around with a bunch of the back machines and found what i liked. will adjust accordingly. Dumbbell rows kicked my butt, may consider moving them later in routine. exhausted myself. Narrow down movement selection - wasn't able to give it 110% squeeze on all the reps because i was saving myself for the later movements.

[Footballmuscle5]

10/20/13
7:30PM workout

Explosive barbell rows @65% of max (270)
175x3
x3
x3
x3
x3

BW Pull - ups (Nice and slow, good squeeze at top)
x5
x4
x4

Lat pull - downs
40 x 15
50 x 10
60 x 6
50 x 8
30 x 14

Wide-grip hammer-grip cable rows
40 x 12
30 x 12
x12

Strong good squeeze. lowered the weight to hold for 1-2 seconds

Cable pull-downs
30 x 12
x12

Low-cable rows
22.5 x 12
32.5 x 15

Arnold Press
45 x 8
x8
x8

Side lateral raise pyramid
10 x 20
20 x 10
30 x 10
20 x 8
10 x 10

10 x 15
20 x 8
30 x 8
20 x 8
10 x 10

Front dumbbell raise
10 x 10
20 x 8
30 x 5
20 x 8
10 x 10

BTN Wide-grip pull downs
32.5 x 12
x12

Overall felt good. Diet has been off this weekend, and lack of carbs resulted in a not so big if a 'pump' but still the weights are moving up. Getting great squeezes. not so caught up in moving heavy weight. Reeally focused on getting the blood into my lats and today was a back width day. Blasted the shoulders more than usual. they are a weak spot. let's see how the pyramid scheme works ..