july 11
back extension
bw 3x12
db seated
50x9
50x9
50x8
tight
lat pd
110 3x9
tough at the end
tricep pressdown
45x11
45x11
45x10
also hard
laterals
15x11
15x11
15x10
played 4 hockey games yesterday so was pretty sore/tired but still managed to add some reps
|
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07-11-2013, 11:17 AM #1201duo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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07-14-2013, 04:37 PM #1202
july 14
lunges
120 3x6
got it but didn't like how the reps went, might do 115 for 3x7
decline
160x7,7,6+1
no improvement, wanted 7 but needed help
row
70 3x8
tight and better lat contraction
calves
70x11
70x10
70x10
db curl
22.5 3x11
hurtful pump in left bi...
disappointed in bench but will keep at itduo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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07-15-2013, 06:25 PM #1203
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07-16-2013, 05:39 AM #1204
I have one of these things on the end. Not the exact same looking, but similar.
last 2 workouts
Leg press
180x17
200x12
200x10
Lying Leg curl rest paused
35x13,6,4
CGBP rest paused
52x15,7,4
Strict BB Curl
35x8
30x7
30x5
Tricep Pushdown
35x12
30x12
25x12
Hammer Curl
15x10
15x6
Face puil
35x11
30x13
25x15
----2 days off------
Row Pulley
70x13,6,4
Pull ups
BWx12
BWx8
BWx6 rushed it here to grab the bench from the guy that did like 12 sets of half reps
Bench press
80x3 wat....
60x12
60x10
Seated smith press
35x3+1 spot
30x5
30x5 with spotter idk how much they helped...
Lateral raise
10x12
10x10
10x8
+burnout set
**** kilograms
i can't wait to go back to my home gym and start this bulk and regain my strength.
Oh and i'm lifting again today (24 hours in between sessions) because i won't be able to tomorrow. I may take it easy on arms since they got hit yesterday but ill see how i feel.*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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07-16-2013, 11:23 AM #1205
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07-18-2013, 11:53 AM #1206
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07-19-2013, 09:33 AM #1207
Ended up taking that day off above and lifting the next day.
CGBP RP
55x15,6,4
Did this first because some guy took the leg press
Leg press
200x12
200x8
200x8
Mountain biking the day before didnt help.
Lying Leg Curl
35x15,8,6
Barbell Curl
30x12
30x8
30x7
Tricep Pushdown
30 3x13
Hammer Curl
15x10
15x6
Face pull
35 3x13
My form is better here at a gym because i know theres people watching me lol. Not using any momentum on anything.
This was from 2 days ago^^^. lifting again tomorrow. forced to take two days off fak*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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07-20-2013, 07:18 AM #1208
Go to the freaking gym today and its closed.... so i have to freaking improvise at 'home'
Assisted Pistol Squats
BW 3x8
Chest dips
BWx16
BWx12
BWx12
BWx12
Pull ups
BWx12
BWx8
BWx8
Chin ups
BWx8
BWx5
BWx5
Super inclined Pushups
BWx15
BWx12
BWx10
Tricep extension on ledge
BWx8
BWx8
Bicep Curl Pull ups
BWx10
One arm Lateral Raise
Backpack x 16
Backpack x 10
Backpack x 10
3 sets planks and 2 sets calves
shortish rests. had a really good pump going tho*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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07-22-2013, 08:06 AM #1209
Another ghetto workout today... Can't wait to start actually lifting again
Assisted Pistol Squats
BW 3x10
Chest dips
BWx20
BWx15
BWx13
BWx12
Pull ups
BWx13
BWx8
BWx8
Chin ups
BWx8
BWx8
BWx8
Tricep extension on ledge
BWx12
BWx12
One arm Bicep Curl
Backpack 2x15
One arm Lateral Raise
Backpack x 16
Backpack x 11
Backpack x 10
some abs and 2 sets calves*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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07-22-2013, 12:55 PM #1210
july 20
back extension
bw 3x12
leg curl
95 2x10
db seated
50x8
50x8
50x7
fk sakes, I was battling a hangover so hopefully that explains it. Gonna do 45's up to 11 instead of 10 maybe thatll help
lat pd
110x10
110x9
110x9
added a rep
tri pressdown
45 3x12
lateral raises
17.5x10
17.5x10
17.5x9
ill get it.
Upping cals another 100 because I could probably get by with a bit more. Slowly adding reps/weight which is good in most liftsduo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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07-28-2013, 02:36 PM #1211
forgot to log previous A day but anyway
45deg leg press
2pps 3x10
experimenting. Feels a bit awkward on my back, see how I feel next few days.
Decline
160 3x8
yah, forgot chalk but found a buddy with some, last set went great just squeezed out the last one
db row
70 3x10
db curl
25 3x10
calves
70 3x12
PR'd everything. Thanks Christian.duo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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07-29-2013, 11:12 PM #1212
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08-02-2013, 12:52 AM #1213
Row Pulley
70x13,6,4
Bench press
80x5
65x12
65x7
Pull ups
BWx14
BWx9
BWx6
ohp
50x7
50x4
40x8
Lateral raise
10x13
10x10
10x8
+burnout set
went to a different gym because i was in a different city. was a bodybuilding gym. but it had no air condition.
-----
Leg press
210x15
210x13
210x10
Lying Leg curl rest paused
40x14,8,5
CGBP rest paused
60x12,6,4
Strict BB Curl
30x12
30x9
30x8
Tricep Pushdown
30 3x13
Hammer Curl
15x13
15x8
Face puil
3 sets*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-06-2013, 08:45 PM #1214
forgot to log lolz
lifts have all been steadily increasing, at least a rep or two per workout, bench up 10lbs since last month, struggling to find a permanent quad lift, currently trying upright leg press. Weight up a few lbs, gonna try for 2-3lbs a month slow bulk
today
upright leg press
170x10
190x10
210x10
strange lift, feels tough then I'm able to do 10 fine, so 3 sets of 230 next time I guess
decline
165x7 (spotter said 8, idk how to count)
165x6
165x6
db row
75x9
75x9
75x8
a bit slower this time but still tight
db curl
25x11
25x11
25x10
calves
75x11
75x11
75x10
past few workouts have been greatduo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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08-10-2013, 01:53 PM #1215
Back home. Time to get back in this thing! Starting a slooooow long bulk today. Doing Legs/Push/Pull/Off split. Going to start logging sleep, weight, and cals too. Saturdays will be a weekly update kinda thing.
Legs
Duration:60 minutes
Low Bar Squat w/o belt
205 3x7
Lost strength
Lunges
115 3x10 (each leg)
Ghetto GHR
BW+10 3x15
Romanian Deadlift
155 3x10
I like these
Standing Dumbbell Calf Raises
50 3x13
Decline Sit ups w/ Plate behind head
25x10
10 2x18
Hanging Wipers
3x15
Sleep: 6 hours. Still jetlagged.
Calories: 2700 (+100)
Morning weight: 158.2
Comments:Legs=spaghetti. Will not walk today.Last edited by ForGreece; 08-11-2013 at 03:12 PM.
*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-11-2013, 03:11 PM #1216
Push
Duration 56 minutes
Flat Barbell Bench Press
165 3x8
Overhead Press
105 3x8
Incline Bench Press (30 degrees)
135 3x7
Side Lateral Raises
15 3x16
Overhead Dumbbell Extension
20 3x9
Tricep Dips
BW 3x8
Tri's were dead by here
Shrugs
185 2x15
+external rotations post workout
Sleep: 7.5 hours
Calories: 2700
Morning weight: 156.8
Comments:Legs are indeed spaghetti. Can barely walk normally.*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-11-2013, 06:58 PM #1217
aug 11
leg press
240 3x10,10,8
didn't realize the extra 10lb dial was on, regardless this was pretty tough and I don't mind dropping the weight a bit to get more controlled reps in. I did feel a ridiculous burn throughout my entire legs though, never felt that in squats/lunges because not as much of an iso. As long as my back doesn't erupt I'll keep at these
decline
165x7,7,7
just keeps gettin better
db row
75 3x9
fine as well
db curl ss with calves
calves 75 3x11
db curl 25 3x11
another good day, been on a great streak lately and barely gained any weight. Just a tiny bit over maintenance. I guess the strongest I've ever been to BW ratio, although still weak leladuo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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08-12-2013, 11:28 AM #1218
Pull
Duration 48 minutes
Bent Over Barbell Row
165 3x9
These will be strict.
Pull Up
BW 3x10
Weighted Inverted Row
BW+35 3x10
Barbell Rear Delt Rows
95 3x12
Barbell Curl
65 3x13
Hammer Curl
20 3x10
Seated Rear Delt Raise
20 3x18
Sleep: 9 hours
Calories: 2750 (+50) from yesterday
Morning weight: 155.8 Just keeps going down. Maybe losing some sodium bloat from vacation?
Comments:Legs are even more spaghetti. Triceps spaghetti also. Foam rolled legs pre workout to help.*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-14-2013, 01:54 PM #1219
Legs
Duration:61 minutes
Low Bar Squat w/o belt
210 3x7
Lunges
120 3x8 (each leg)
Ghetto GHR
BW+15 3x15
Romanian Deadlift
160 3x10
Standing Dumbbell Calf Raises
50 3x14
Decline Sit ups w/ Plate behind head
15x17
15x17
15x10
Hanging Wipers
3x16
Sleep: 9 hours
Calories: 2750
Morning weight: 157.4
Comments: Had leg DOMS going into this session. Everything was tough.*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-15-2013, 03:18 PM #1220
keep forgetting to log B day ****, ok last workout
back extension
5x3x12
leg curl
95 2x12
seated bb press
95 3x9
lat pd
115x10
115x10
115x9
lateral
15 3x12
tricep pressdown
45 3x12
the bb press pr's which i've forgotten to log are tiring my delts and tris for the isos I assume
now today aug 15
upright leg press
210 3x12
deadly burn
decline
165x8
165x7
165x7
first set was great
db row
75x10
75x10
75x9
harder the past 2 times for some reason, reps are controlled but slower
db curl
25x12
25x11
25x11
calf raise
75x12
75x11
75x11
pretty good dayduo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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08-15-2013, 05:52 PM #1221
Push
Duration 59 minutes
Flat Barbell Bench Press
170x9
170x8
170x8
Overhead Press
110 3x8
Incline Bench Press (30 degrees)
140x8
140x8
140x7
Side Lateral Raises
20x15
20x15
20x13
Overhead Dumbbell Extension
20x10
20x10
20x9
Tricep Dips
BWx9
BWx8
BWx8
Shrugs
195 2x15
+external rotations post workout
Sleep: 7 hours
Calories: 2750
Morning weight: 157.4
Comments:junior year starts today. Hello hardest year of schooling.*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-18-2013, 02:27 PM #1222
Pull
Duration 53 minutes
Bent Over Barbell Row
170 3x10
Pull Up
BW 3x11
Weighted Inverted Row
BW+35x11
BW+35x11
BW+35x10
Barbell Rear Delt Rows
100 3x13
Barbell Curl
70 3x12
Hammer Curl
25x13
25x13
25x12
Seated Rear Delt Raise
25 3x15
Sleep: 8 hours
Calories: 2750
Morning weight: 160.0 uwotm8. 2.6 lb jump in a day. probably from eating most of my calories at the end of the day.
Comments:
-----------
Saturday update:
Weekly calories 2700-2750. will keep the same.
Avg weight 157.5 lbs
--------
Legs
Duration:65 minutes
Low Bar Squat w/o belt
215 3x7
Lunges
125 3x8 (each leg)
Ghetto GHR
BW+20 3x15
Romanian Deadlift
165 3x10
Standing Dumbbell Calf Raises
50 3x15
Decline Sit ups w/ Plate behind head
15x18
15x18
15x12
Hanging Wipers
3x17
Sleep: 9.5 hours
Calories: 2750
Morning weight: 159.2
Comments: Went to a country concert for the first time yesterday. Lot of walking up and down a hill. i don't even like country music....*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-19-2013, 03:29 PM #1223
Push
Duration 58 minutes
Flat Barbell Bench Press
175x9
175x8
175x8
Overhead Press
115x8
115x8
115x7
Incline Bench Press (30 degrees)
145x8
145x8
145x7
Side Lateral Raises
20x15
20x15
20x13
Overhead Dumbbell Extension
20x11
20x10
20x9
Tricep Dips
BWx11
BWx10
BWx8
Shrugs
205 2x15
+external rotations post workout
Sleep: 7 hours
Calories: 2750
Morning weight: 160.2 This jump has got to be food in my intestines or water retention. It was just a jump overnight. Probably similar to the losing 6 lbs the first week of cut deal.
Comments:*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-20-2013, 05:14 PM #1224
Pull
Duration 58 minutes
Sumo Deadlift
265x5
Adding these in because i miss them and find it helps my squat. Lightweight right now.
Bent Over Barbell Row
175 3x10
Pull Up
BWx12
BWx11
BWx11
Weighted Inverted Row
BW+35x12
BW+35x11
BW+35x10
Barbell Rear Delt Rows
105 3x13
Barbell Curl
75x12
75x12
75x10
Hammer Curl
30x12
30x10
30x10
Seated Rear Delt Raise
25x16
25x15
25x15
Sleep: 7.5 hours
Calories: 2700-2750
Morning weight: 159.0
Comments:*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-25-2013, 10:59 AM #1225
sat aug 24
leg press
190 3x10
decline
165x7,6,6
db row
75x10,10,9
calf raise
75x10
70x10
70x10
db curl
25x12
25x12
25x10
been away on vacation for a week, ruined my streak of PR's unfortunately. Trying to get cals back in order and keep making progress. Also usual gym is closed so this was a different YMCA, slightly different feel on some liftsduo log: http://forum.bodybuilding.com/showthread.php?t=137954293&p=748696133#post748696133
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08-26-2013, 01:32 PM #1226
Legs
Duration:63 minutes
Low Bar Squat w/o belt
220 3x7
Lunges
130 3x8 (each leg)
Ghetto GHR
BW+25 3x15
Romanian Deadlift
170 3x10
Standing Dumbbell Calf Raises
50 3x18
Rollouts SS Hanging Leg Raises
20 reps/20 lbsx25
12 reps/20 lbsx18
Hanging Wipers
3x18
Sleep: 8 hours
Calories: 2750
Morning weight: 159.2
Comments:
Push
Duration 58 minutes
Flat Barbell Bench Press
180x9
180x7
180x7
Overhead Press
120x8
120x7
115x7
Incline Bench Press (30 degrees)
150x6 fukked up the unrack
150x7
150x7
Side Lateral Raises
20x15
20x15
20x15
Overhead Dumbbell Extension
20x12
20x10
20x9
Tricep Dips
BWx12
BWx10
BWx8
Shrugs
no more shrugs since i deadlift now
+external rotations post workout
Sleep: 7.5 hours
Calories: 2750
Morning weight: 159.8
Comments:
Pull
Duration 58 minutes
Sumo Deadlift
280x5
Bent Over Barbell Row
180 3x10
Pull Up
BWx13
BWx11
BWx11
Weighted Inverted Row
BW+35x12
BW+35x12
BW+35x11
Barbell Rear Delt Rows
110 3x13
Barbell Curl
75x12
75x12
75x12
Hammer Curl
25x12
25x12
25x11
Seated Rear Delt Raise
25x18
25x16
25x15
Sleep: 8.5 hours
Calories: 2700-2750
Morning weight: 159.8
Comments:
---------
Saturday update:
Weekly avg weigh in: 159.57 lbs (+2 lbs) initial weight spike is prob done.
Reason i havent updated in foreerr is because my internet was out... its back now*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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08-26-2013, 01:50 PM #1227
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08-30-2013, 02:27 PM #1228
Legs
Duration:63 minutes
Low Bar Squat w/o belt
225 3x7
Lunges
135 3x8 (each leg)
Ghetto GHR
BW+27.5 3x15
Romanian Deadlift
175 3x10
Standing Dumbbell Calf Raises
50x20
50x20
59x18
Rollouts SS Hanging Leg Raises
21 reps/25 lbsx20
12 reps/25 lbsx18
Hanging Wipers
3x20
Sleep: 7.5 hours
Calories: 2750
Morning weight: 159.8
Comments:
Push
Duration 58 minutes
Flat Barbell Bench Press
185x8
185x6
185x6
Overhead Press
125x7
125x6
125x6
Incline Bench Press (30 degrees)
155x7
155x6
155x5
Side Lateral Raises
20x15
20x15
20x15
20x10
Overhead Dumbbell Extension
20x12
20x11
20x9
Tricep Dips
BWx12
BWx11
BWx8
+external rotations post workout
Sleep: 8 hours
Calories: 2750
Morning weight: 159.8
Comments:
Pull
Duration 59 minutes
Sumo Deadlift
295x5
Bent Over Barbell Row
185 3x10
Pull Up
BWx12
BWx12
BWx12
Weighted Inverted Row
BW+35x12
BW+35x12
BW+35x12
Barbell Rear Delt Rows
120 3x12
Barbell Curl
80x12
80x10
80x10
Hammer Curl
25x12
25x12
25x12
Seated Rear Delt Raise
30x15
30x13
30x12
Sleep: 8 hours
Calories: 2700-2750
Morning weight: 159.8
Comments:
been forgetting to log. that will change*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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09-03-2013, 02:30 PM #1229
Legs
Duration:65 minutes
Low Bar Squat w/o belt
230 3x7
Lunges
140 3x8 (each leg)
Ghetto GHR
BW+30 3x15
Romanian Deadlift
180 3x10
Standing Dumbbell Calf Raises
50x21
50x21
50x18
Rollouts SS Hanging Leg Raises
22 reps/30 lbsx20
13 reps/30 lbsx17
Hanging Wipers
3x21
Sleep: 7.5 hours
Calories: 2750
Morning weight: 161.0
Comments:
------
Saturday update:
Weekly avg weigh in: 160.1
--------
Push
Duration 58 minutes
Flat Barbell Bench Press
190x7
190x6
190x5
Overhead Press
130x6
130x6
130x5
Incline Bench Press (30 degrees)
160x6
160x5
160x5
Side Lateral Raises
20x15
20x15
20x15
20x13
Overhead Dumbbell Extension
20x12
20x11
20x10
Tricep Dips
BWx12
BWx12
BWx9
+external rotations post workout
Sleep: 8 hours
Calories: 3400
Morning weight: 160.8
Comments:Went to NOrthcoast music festival today. The extra calories are to compensate for the hours of dancing.
Pull
Duration 63 minutes
Sumo Deadlift
305x5 wasn't feeling it. used mixed grip on last 3 reps because ****ty grip
Bent Over Barbell Row
190 3x10
Pull Up
BW+5x12
BW+5x11
BW+5x10
Weighted Inverted Row
BW+40x12
BW+40x11
BW+40x10
Barbell Rear Delt Rows
125 3x12
Barbell Curl
80x12
80x11
80x10
Hammer Curl
30x11
30x10
30x10
Seated Rear Delt Raise
30x15
30x14
30x14
Sleep: 8 hours
Calories: 2700-2750
Morning weight: 159.8
Comments:*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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09-03-2013, 04:32 PM #1230
Legs
Duration:64 minutes
Low Bar Squat w/o belt
235 3x7
Lunges
145 3x8 (each leg)
Ghetto GHR
BW+35x15
BW+35X14
BW+35X14
Romanian Deadlift
185 3x10
Standing Dumbbell Calf Raises
50x21
50x21
50x18
Rollouts SS Hanging Leg Raises
23 reps/35 lbsx18
14 reps/30 lbsx16
Hanging Wipers
3x22
Sleep: 8.5 hours
Calories: 2750
Morning weight: 160.6
Comments: Have a little cold today. Runny nose, itchy eyes. I'll prob be fine tomorrow.*ελευθερία ή θάνατος*
~ελληνικο crew~
The Region
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