ForGreece and guitargoalie - The Road to No Longer Fit in a Doorway

[guitargoalie]

wed april 24

back extension
25x10x3

hard to get into position holding the plate in one hand, gonna knock it down 5-10 to control better

db press
50x8
50x8

fine, a bit easier actually

lat pd
115x8
115x9

good

pressdown
40x10
40x10

lateral
12.5x12
12.5x12

pretty good today

[ForGreece]

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x3
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x14
30x8/135x8
30x7/135x6

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x1 FAKKK
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x6

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments: Forget to log. Sorry...

[guitargoalie]

apr 27

lunges
110x6
110x6

was taking bigger strides or something because it was harder to balance

leg extension
90x10

when I bulk ill be doing 3 sets of lunges and probably 2 quad extension so trying these out

decline
160x8
160x6

had at least 7 but sweaty grip was bending my wrists back

db row
70x8
70x8

feels perfect at this weight, good reps

db curl ss with calf raise

cr 60x10
db 25x10
cr 60x10
db 25x10
cr 60x10

its not liking curling affects my calf strength lol

155 this morning, 45lbs down

[guitargoalie]

may 2 thursday

lunges
110x6
110x6

pretty stagnant

leg ext
110x12

decline
160x8
160x6

need. chalk.

db row
70x8
70x8

calves ss with db curl
cr 60x10
db 25x10
cr 60x10
db 25x9
cr 60x10

morning workout now that I'm on summer holidays, ate too big beforehand lol

[InfiniteExcel]

I'm back! In, once again, to see progress.

[ForGreece]

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x3
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x6

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x3
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments: Workouts have been pretty much the same. Only a few more weeks til i reverse diet.

[guitargoalie]

**** forgot to log past 2. They went fine anyway lol

todays

may 8 wednesday

back extension 15x3x10

went too far down, felt it later today... Also forgot to reduce 1 set and add ham curls oops

seated db

50x8
50x10

yay, felt easier, last 2 were tough but wanted a few more. Idk if i'll do 55 next but at least improved here

lat pd
115x8
115x7

still hard for some reason

pressdown
45x10
45x10

lateral raise
17.5x10
17.5x8

was hard but form was still tight

[guitargoalie]

may 11

lunges
115x6
115x6

pretty solid

leg ext
110x12

decline
160x8
160x6+1 spot

shoulda stopped at 6 oh well

db row
75x8
75x7

db curl
25x10
25x12

calves
55x10
55x12

good workout again

[guitargoalie]

may 13

leg curl
105x10
100x10

didn't wanna do back extensions as they hurt quite a bit last week, need some fk'ing makeshift ghr's

db seated
55x8
55x4-5?

forget , regardless dead tired second set

pullups
bwx8
bwx8

lat pulldowns been broken for 5 days, decide to try bw pullups, and wow a lot easier BUT can someone explain the intense lower back pain I got at the end?!? never thought these would hurt

pressdowns
45x10
45x11

lat raises
15x12
15x12

easier now

yea... lifts went fine but mad at the situation.

[ForGreece]

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x7
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x2
230x8
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x1 ((
230x8
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/xx

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
xx/140x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

[guitargoalie]

may 18

ghr
bwx6
bwx6

on lat pulldown seat pad, couldn't stand back extensions for I'll do these till I return to school gym, might go before summer school soon

ham curls
90x10

tight squeeze

db seated
50x8
50x7

shoulda had 8

lat pd
115x8
115x8

pressdown
50x10
50x10

lateral raise
17.5x10
17.5x10


Pretty much finished my cut. 153 this morning. Waist from 36.5 to 31" , weight 200-153, lifts didn't decrease very much. Gonna start adding cals back slowly now. More detailed update to follow

[guitargoalie]

may 27

took past week off, reverse dieting now.

lunges
110x6
110x6

alright

leg ext
110x12

no matter what at full quad contraction my back rounds.. idk what to do

decline
155x8
155x8

fine

db row
70x8
70x8

calves ss with curls
60x10
22.5x10
60x10
22.5x10

fine day back, starting to look fuller with more carbs, strength is gonna come back nicely

[ForGreece]

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x2
185x7
165x11

Pull ups (deadhang)
BWx15
BWx12
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x1
230x8
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/----

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
---/140x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x2
185x7
165x10

Pull ups (deadhang)
BWx15
BWx12
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x1
230x6
230x5

Dont know...

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/xx

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
xx/140x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x8,4,3

Flat Bench
210x2
185x7
165x11

Pull ups (deadhang)
BWx15
BWx12
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x0
230x4
230x4
230x4

Mind=blown. How can this be the only lift that is falling?

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/xx

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
xx/140x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

[guitargoalie]

may 29

ghr
bwx6
bwx5

ugh, off lat pd bench for the next month

ham curl
90x11

db seated
45x8
45x10

lat pd
110x8
110x8

pressdown
45x10
45x10

lateral
15x10
15x11

fine day

[guitargoalie]

june 1

lunges
110x6
110x6

tight

no leg ext today

decline
155x8
155x9

easy except the last 1 or 2

db row
70x8
70x10

db curl
25x10
25x9

ss with calves

60x10
60x12

carbs are coming back, feeling a bit thicker and stronger

[guitargoalie]

forgot to log past 2, been adding in an extra set now to prepare for bulk, almost back at maintenance cals. Routine is gonna be similar with more volume

[ForGreece]

Workout A

Pendlay Row RP
205x8,4,3

Flat Bench
210x1
185x6
165x10

Pull ups (deadhang)
BWx15
BWx13
BWx10

OHP
125x6
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x1
230x7
230x5

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/xx

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
xx/140x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x8,4,3

Flat Bench
210x1
185x7
165x10

Pull ups (deadhang)
BWx15
BWx13
BWx10

OHP
125x7
125x5
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x0
230x7
230x5

da fak am i supposed to do

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/xx

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
xx/140x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

[guitargoalie]

saturday june 8

ghr
bwx5
bwx5
bwx5

I have no idea how I'm gonna progress on these with this crappy makeshift set up... I can feel it working but in a month I should be back to my school gym

ham curl
90x10
90x10

db seated
50x8
50x8
50x6

lat pd
110x8
110x8
110x8

pressdown
45x10
45x10

lateral
15x10
15x10
15x10

feeling good adding a set back to all my lifts. Gonna program my routine now and set up my progression

[guitargoalie]

june 12

ghr
bwx4
bwx4
bwx4

leg curl
85x10
85x10

seated db
45x8
45x8
45x8

lat pd
105x8
105x8
105x8

tricep pressdown
40x10
40x10
40x10

lateral raise
12.5x10
12.5x10
12x5.10

starting lighter to prepare to bulk progression, went fine

[guitargoalie]

june 14

lunges
115x6
115x5
115x5

a bit wobbly td

decline
155x6
155x6
155x6

backed off to get all 3 sets in

db row
75x7
75x6
75x6

db curl
25x11
25x10
25x10

calf raise
65x11
65x10
65x10

153lbs, cals are up to maintenance now

[guitargoalie]

june 17

ghr
bwx5
bwx5
bwx5

these are hurting my back because the makeshift setup doesn't allow me to properly squeeze my glutes, all the tension goes to my back. bad.

leg curl
90x10 -> woops
85x11

db seated
45x9
45x9
45x8

lat pd
105x9
105x9
105x8

tri pressdown
45x10 -> forgot to do 40
40x11
40x11

lateral raise
12.5x11
12.5x11
12.5x11

progression will be within a range of 2 reps.
eg
100x6,6,6
100x7,7,7
100x8,8,8

gives me more time with the weight before adding another 5lbs and stalling.

todays workout

lunges
115x6
115x6
115x5

hard but smoother

decline
155x7
155x7
155x7

db row
75x7
75x7
75x6

db curl
25x11
25x11
25x10

seated calves
65x11
65x11
65x10

felt good td.

Forgot to upload these if anyone actually reads this log, me at high 180's (highest was 200 but no pic) to a few weeks ago of my current 153

http://imgur.com/a/uspzP

[guitargoalie]

june 22

back extension
bwx12
bwx12
bwx12

thank god these didn't hurt, they used to pinch pretty bad when i did them weighted, really stretched the hammies and worked the glutes on these

leg curl
85x12
85x11

pretty tough after the back extensions

db seated press
45x9
45x9
45x9

lat pd
105x9
105x9
105x9

pressdown
40x12
40x11
40x11

lateral raise
12.5x12
12.5x12
12.5x12

added a couple reps per exercise, nice

[Ryandrummer]

In.










:d

[guitargoalie]

tues june 25

lunges
115x3x6

decline
155x8
155x8
155x6

ran out of gas..

db row
75x8
75x8
75x7

had to leave early, extremely humid day made things real groggy

thurs june 27

back extension
bw 3x12

real good, tight form and felt it in the glutes and hams

leg curl
85 2x12

seated db
45x3x10

added a rep to each set, extreme delt pump

tri pressdown
40x12
40x12
40x11

lateral raise
15x3x10

great day, added reps everywhere

[ForGreece]

Workout B

Low Bar Squat w/ belt
265x2
230x6
230x4

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/xx

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
xx/140x6

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x8,4,3

Flat Bench
205x3
185x7
165x11

Pull ups (deadhang)
BWx15
BWx13
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x18,15,12

Decline Barbell Sit ups
3 sets

[color=red]Comments: Yes i still lift. Just haven't been logging. These are the last two workouts i've done. Leaving for Greece on Sunday for 40 days. I may be able to go to the gym, maybe not. I will for sure be able to do bodyweight things and have DB's up to 30 lbs. I'll be fine. Going to take this next week off too.

[guitargoalie]

sat jun 29

lunges
120x5
120x5
120x5

felt great

decline
155x8
155x8
155x7+spot

when I was cutting I could do this easier wtf.

db row
75 3x8

tough but got it

db curl
25x11
25x11
22.5x10

lowering to 22.5

calf raise
65x12
65x11
65x11

not sure why certain lifts are feeling so weak when my cals are up, I dont know if adding 1 extra set makes progressing THAT much harder.

[guitargoalie]

july 2

back extension

3x12

ham curl
90 2x10

db seated press
50 3x8

tough but got it

lat pulldown

110 3x8

pressdown

40 3x12

lateral raise

15x11
15x10
15x10

pretty good day

[guitargoalie]

thurs july 4

lunges
120x6
120x5
120x5

decline
160 3x6

felt good, new bar has better grip and even the last reps were easier to push through

db row
80x6
80x6
75x6

wasn't getting good lat contraction on 80 so stay 75 a bit more

db curl
22.5 3x10

tight and controlled

calves
65 3x12

another good day, still 153. Cals up to 2600

[guitargoalie]

july 10

lunges
120x6
120x6
120x5

all good

decline
160x7
160x7
160x6

love the new bar, easier to grip and push out the hard reps

db row
75x8
75x7
70x7

wasn't getting a good squeeze. Might drop to 70 and go up to 10 reps

calves
70 3x10

db curl
22.5x11,10,10

another good day

[ForGreece]

Ok so here's the deal. Just took off 10 days to let CNS and **** recover. I'm in Greece right now so i went to a gym to lift. It was a poverty ass gym with a bunch of curlbro's and pussypad smith squatters. They don't have a squat rack, so looks like i will have to leg press. Here's the workout i did. Oh and everything is in kg's so i had like no idea what i was doing. The owner of the gym said the bar was 10 kg, so I'm just going to log that it is that, but it may be more idk. As long as I'm consistent it shouldnt matter.

Bench press
80x5
70x7
70x5

Row Pulley Machine Rest paused
70x12,5,4

Wide Grip Pull ups
BWx6
BWx5
BWx5

Was prob fatigued from doing rows right before

Seated Smith press(not including bar)
35x5
30x5
30x3+2 unnecessary spots from fukin gym owner

Going to do seated db press next time

Lateral Raise
10x12
10x10
10x10

Did some rear delt flys but ill do face pulls next time

+abs

Shortish rests because it was packed. Only 4 more weeks of this gym madness then back to my sweet home gym <3