Workout Log: Journey to Eating

[Enficy]

To broke to buy creatine anymore crew

Those feels..















































I know them :'(

[Fattgott]

not srs. To me it looked like a troll attempt which was a complete waste of time lol.

Nice, no problem with that! You'll retain less water weight without the creatine so you'll look a little more lean than usual

I'm almost sure creatine only retains water in your muscles and not anywhere else(just like carbs).

[kurse196]

Brah we should test our maxes before summer ends.

[Kameronn]

Mfw when I bought a KG of creatine and rarely use it

[Enficy]

I'm almost sure creatine only retains water in your muscles and not anywhere else(just like carbs).

Yeah, which makes a big difference.. as your body has plenty of muscle all around haha.

Brah we should test our maxes before summer ends.

I'm way ahead of you! I'm getting my bench max next session, and I was supposed to get deadlifts, but my legs were still sore from leg day since I had skipped it twice lol.

Mfw when I bought a KG of creatine and rarely use it

mfw you should send me your creatine <3

[Enficy]

Did back and biceps yesterday(7/31/15) felt great! Did a few different things today as well just to mix it up. Also I was supposed to max out deadlifts, but my legs were sore as FUARK from skipping leg day twice. They're still sore today lol. I also got a video of deadlifts this time, I got both 325 sets but too lazy to edit the second one right now.

Back/Biceps

Deadlifts
135x10
225x6
275x5
315x3
325x3
325x3 both were relatively quick sets



T-Bar Rows
135x8
185x8
185x8
185x? Just kept repping it going for the best contraction

Hammer Curls
40x6 chitty form though, thought I'd be able to do this but my biceps were actually feeling weaker?.. probably the tbar rows
35x8
35x6
30x8 slow reps for the squeeze

Weighted Pullups
25lbsx8
25lbsx8
25lbsx7
BWx10 slow negatives hnnng

One Arm Pulldowns
40x10
30x10
30x10
20x10 dat contraction #lightweight

Seated Rows
80x10
70x10
60x10
60x10

Concentration Curls pretty sore at this point
25x8
20x8
20x8
15xAMRAP supersetted with reverse forearm curls starting here 15x12-15x3

Great workout, hella pumps. By the way, I know it doesn't look like I'm 100% locking out on deadlifts, but I really am around 95%. I don't 100% because that transfers all the weight into your knees... nothxm8

[kurse196]

I'm way ahead of you! I'm getting my bench max next session, and I was supposed to get deadlifts, but my legs were still sore from leg day since I had skipped it twice lol.

I leave for vaca on the 18th. So I'll prob end up testing my maxes on the 17th. DL is going to be **** considering I just deloaded :/

[Enficy]

I leave for vaca on the 18th. So I'll prob end up testing my maxes on the 17th. DL is going to be **** considering I just deloaded :/

Well two weeks is at least 2-3 deadlift sessions depending on your routine and consistency, so if you really push yourself you could still get something decent!

[kurse196]

Well two weeks is at least 2-3 deadlift sessions depending on your routine and consistency, so if you really push yourself you could still get something decent!

Still poverty considering I wanted to hit a 405 deadlfit by the end of summer :/

[Enficy]

Still poverty considering I wanted to hit a 405 deadlfit by the end of summer :/

By the end of the summer? Haha that's a pretty high set goal. I don't think I'll hit 405 until October-November.

[Enficy]

Decided to rest yesterday. Today I did shoulders, felt good as always but I was having tendonitis problems with my left hand in the wrist/thumb area. I only had pains during OHP though.. was massaging my hand throughout the workout so I guess that helped? Gonna ice sometime tomorrow or before I do chest the day after.

Shoulders

OHP these didn't hurt too much if I pressed from the pinky side of my hand, so I managed
75x8
95x6
105x4
95x7 had enough of the pains so decided to just move on

Side Lateral Raises was pretty demotivated to put 100% effort into the routine because of the wrist pains.. but I still put in work. Just not 100% focused
25x10
20x10
20x10
20x10

Paused Flat Bench I was really wary of my wrist here.. so I decided not to go too heavy and press from the pinky side which sacrifices some strength.. but yeah
95x6
135x5
145x4
155x3 good form on all these at least, some of the reps I did Spoto style

DB OHP man.. I can do so much more on these fresh
45x6
50x5 hardly got the last rep
45x5

BB Front Shoulder Raises
30x12
20x15
20x15
20x15 strong burn

Facepulls
40x12-15x4

Machine Shoulder Press
135x10
155x10
135x8

Doing legs tomorrow, kinda hype. Going for 3x6 235. Rileh has made some stupid insane progress using that rep scheme so I'm gonna take it up. I'll probably start getting videos when I'm hitting 255-265 at least.

[DoItForCuddles]

Really good stuff. I know how frustrating it is when aches and pains mean you can't lift as much as you want to.
Smash legs tomorrow man. Do it for me

[Enficy]

Really good stuff. I know how frustrating it is when aches and pains mean you can't lift as much as you want to.
Smash legs tomorrow man. Do it for me

Yeah I didn't wanna risk making it worse. It's kinda my fault though for not doing mobility work that day, or icing. If I ice at least once or twice a week I won't have any problems.

[Enficy]

Did legs today! I ended up straying away from the rep scheme since I was with a friend and wanted to lift heavier weight. It shed some blinding light on one of the problems I'd been having, which is not sitting back enough on the way out of the hole making me lean forward a little putting the center weight on the balls of my feet. I think I'll make a lot more squat progress now. I knew it's been a problem, but having a friend point it out and giving me some advice(that I had already known honestly) finally flattened it out. Reiteration isn't bad sometimes brahs.

Back Squats
135x8
185x8
225x6
235x5
245x4 honestly I probably should have done a set of 255 for 3 reps to hit dat strength
225x6

Hack Squats
185x8
185x6
135xAMRAP just kept repping it going deep and pausing. Gonna be sore af tomorrow..

Hyperextensions
12-15x3

Standing Calf Raises the contraction on this has never been that good, but it's getting better
120x12
80x15

I actually didn't have much time today, so I ended it there. Next leg day I'll have more dedication towards. Anyways, I have a plenty overdue max day tomorrow and on Wednesday! This will be my first time maxing out in 5 months since I started up again. Will get videos for sure.

[DoItForCuddles]

It shed some blinding light on one of the problems I'd been having, which is not sitting back enough on the way out of the hole making me lean forward a little putting the center weight on the balls of my feet.

I had the exact same problem, how is your shoulder mobility? Mine is **** and I can't low-bar squat because of it. I switched to high bar and haven't looked back. If it's only a little you're probably better off just working on your low-bar form, but I couldn't even do it with an empty bar

[Enficy]

I had the exact same problem, how is your shoulder mobility? Mine is **** and I can't low-bar squat because of it. I switched to high bar and haven't looked back. If it's only a little you're probably better off just working on your low-bar form, but I couldn't even do it with an empty bar

There's nothing wrong with my shoulder mobility. It's just the fact I was leaning forward too much haha

[kwapsy]

Yo! Keep up the good work, man!! How long are your workouts, usually?

[Enficy]

Yo! Keep up the good work, man!! How long are your workouts, usually?

Thanks man I appreciate it! Depends on the day, but Chest/Tris and Back/Bis takes 1 1/2 to 2 hours. I am also a bit social at the gym so that adds on. It'd probably 1 hour to 1 1/2 hours otherwise. Legs doesn't ever take very long though, I can get it done in a hour or less.

[Enficy]

Alright, so I haven't stopped lifting, just been too lazy to log.

Decided to max out. Not really pleased with the results, but it is what it is.

Aug 6th, 2015

Chest/Tris

Flat Bench
barx8
95x5
135x5
155x3
165x1
185x1
205x1 failed. lowered the weight way too slow, was a bit too confident I think. Bar went up a few inches then stalled, I think I could have gotten it if it was straight tng
195x1 was at least able to get this, I really wanted 205 though. Not gonna max out again until I think I can hit 225 or more.

Incline DB Bench
50x8
55x8
60x6
60x6

Weighted Dips
25lbsx8
25lbsx8
25lbsx6
unweightedx12

Incline Chest Flies
40x10
35x10
30x12
25x12
20x12

CGBP Reverse Pyramid Sets
145x1
135x2
115x3
105x4
95x5
85x6
75x7
65x8
45x12 RIP triceps

Tricep Pulldowns
15x21x3

Pretttyyy good workout, triceps were sore for days lol

[Enficy]

Had low energy this day because I didn't take my 200mg of caffeine like I normally did.. Thought I'd be fine but fuark I had such little energy to work with. Had to push through this workout

Aug 7th, 2015

Back/Bis

Deadlifts
135x8
185x6
225x5
275x5
315x5
315x4.9 I was literally SO close to locking this out, but my upper back just wouldn't let me at the very top

Underhanded Barbell Rows
135x6
155x6
145x6
135x5

One Arm Pulldowns
40-30lbsx12x3

Seated Rows
80x10
70x10
60x10
50x7 dropsetted

Wide Pullups
14 reps
10 reps

Left at this point, was pretty exhausted. My friend who was working out w/ on the deadlifts was also having a down day so that didn't help lol. Still got a pretty good workout though

[Enficy]

Pretty great leg workout, they've been feeling fun again. Doing higher rep ranges takes too long to progress on for me IMO. I'll gain like 5-10 pounds of strength, but only for one or two sets and I have to drop it down again which is pretty boring for me. So I've decided to stick to heavy 3s and I'll occasionally do 3x6 on leg days where I feel it's needed. Not to say I won't do cool down sets with higher reps where I use lower weights like today though.

Aug 10th, 2015

Back Squats
135x8
185x8
225x5
235x5
245x3
255x3
255x3
255x3
255x2 went deep as FUARK on the 2nd rep.. was not expecting but I still hit it
225x8 went ATG every rep, I think my knees can handle it again. I think it was the lack of consistency that made my knees hurt like kameron said


Hyperextensions these do wonders for my hammies
12-15x3

Standing Calf Raises was really in a rush today
120x12

Man I really don't have to do much volume to get my legs killed. I definitely need to manage my time better though. I usually go to the gym before I have to go do some stuff and sometimes I procrastinate which leaves me like 30-45 minutes of leeway to eat afterwards and wind down.

[Enficy]

Solid chest workout today! Been destroying my triceps these last few chest days, feels good. I'm gonna max out on deadlifts tomorrow maybe.. depends on my energy levels. I need to get my maxes so that I can actually start doing Geneswests program properly haha. I've just been kinda picking it apart at the moment, which is not wrong, but I wanna see how his routine truly feels.

Chest/Tris

Flat Bench
95x8
135x5
155x5
165x5 last rep was a grinder
160x5
160x5
160x4 pretty close to getting 5 though

Incline DB Bench
50x8
55x8
60x6
60x6
60x4

Tricep Pushdowns decently short rest times
80x9
70x10
60x10
50x6 dropsetted

Weighted Dips
25lbsx9
25lbsx8
25lbsx6 gonna start using 35lbs next time. I wanna keep the rep range to around 5-7 reps
unweightedxAMARAP idk how many I did but it was to failure

Incline Chest Flies
35x10
30x10
25x10
20x10 supersetted

CGBP lmao I was destroyed at this point..
115x2
95x3 hardly got the last rep... looked so weak hahah

Narrow Pushups
10 fuarkkk

Left at that point, pretty torn up. Weight it finally chilling at 135.. gonna start crushing again to reach 140 lol.

[Enficy]

Really good back and day yesterday. Still really sore my back mostly. I think it's because I tried some new things.

Aug 13th, 2015

Deadlifts
138x8
225x8
275x5
315x5
315x5
325x3
225x? Around 10 reps was just practicing my form.

Hammer Curls I think I'll be able to move up to 40s next time hopefully. While strength isn't the priority, it's nice to have stronger biceps
35x10
35x12
35x12
35x10

Weighted Pullups moving up in weight
35lbsx8
35lbsx8
35lbsx6
35lbsx6

The machine I wanted to use wasn't available so I had to switch it up to keep my pump

One Arm Rows
55x10x2

Seated Rows w/ Wide MAG Grip Bar
60x10
50x10
40x10 these actually felt pretty good in my lower back and lats, was annoying to grip the bar though.

Concentration Curls
20x10
20x10
20x10
20x20 alternating with reverse curls

Reverse Curls
25x10
25x10
25x10 dat dere pump

Even though it's annoying to grip that MAG bar I'm gonna keep using it for like two weeks, see if it makes any difference. Honestly idk when I'll max out on deadlifts.. I kinda want to just keep making more progress haha. I do need to get a max though so I can have a training max to make percentages off. I want to hit 365 at least.

[kurse196]

Alright, so I haven't stopped lifting, just been too lazy to log.

Same over here lol. Might just do a weekly post w/ highlights now

[Enficy]

Same over here lol. Might just do a weekly post w/ highlights now

Well it's just because I've been busy or I forget. It's a good idea to log every workout to see how you progress over time. I still post the days that I didn't log initially haha

[kurse196]

Well it's just because I've been busy or I forget. It's a good idea to log every workout to see how you progress over time. I still post the days that I didn't log initially haha

I log it in my phone in excel. It;s just a pain to post here lol

[Enficy]

Great Shoulder workout Yesterday. OHP is getting a bit stronger, shoulders a bit bigger!

Aug 16th, 2015

Shoulders

OHP
barx8
95x6
115x4 almost got 5
115x3 almost got 4

Side Lateral Raises
25x10
25x10
20x12
20x12

Paused Flat Bench
95x6
135x5
155x3
165x3
160x3

Front Shoulder Raises
30x15
30x15
30x15
30x15 holy fuark the burn is real..

Facepulls
50x12
40x12
40x12
30x12
50x10 GOAT squeeze

Machine Shoulder Press
155x10
185x7
135x12

My traps are destroyed.. it's gonna be a bitch squatting today haha.

[Enficy]

I log it in my phone in excel. It;s just a pain to post here lol

I find it easier just log it on here. Can't be bothered to type so much chit on my phone lol

[kurse196]

I find it easier just log it on here. Can't be bothered to type so much chit on my phone lol

Srs?

So easy to log on phone lol. Just put in the weight and the setsXreps you hit.

[Enficy]

Srs?

So easy to log on phone lol. Just put in the weight and the setsXreps you hit.

Have to type in the exercises too. Can confirm 10x easier with keyboard and mouse..