A group workout journal for me and a few friends, all of us currently in college/university together. Some are away back home right now though, so this journal is intended to keep our workout relationship strong No matter the distance between us, we're all gonna make it.
Me >> Age: 26, Height: 5'8", Weight: ~162 lbs, BF% estimation: 10-11%? Hips and back have been jacked up for a while, trying to recover so I can squat and deadlift again and regain my strength. Used to only be interested in strength, but these days am very intrigued and excited by the aesthetics of bodybuilding.
Legatron22 >> (to be edited in later)
Emjammer >> (to be edited in later)
Friend C >> (to be edited in later)
Friend D >> (to be edited in later)
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Thread: We're all gonna make it brah
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07-27-2016, 04:39 PM #1
We're all gonna make it brah
Last edited by GluteusPrime; 07-28-2016 at 02:50 PM.
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07-27-2016, 04:40 PM #2
Currently following a 3x/week full-body routine, with some abs and a light amount of running/sprinting on the days inbetween. Most of my weightlifting life has been a 3x/week full-body routine, but in the past year or so I've experimented with both a Push/Pull/Leg split and an Upper/Lower split. I like all of them, trying to figure out what suits me best.
~~~~Wednesday 27 July 2016
HammerStrength Leg Press
6pps x 6,6,6
Standing OH Barbell Press
75 x 6,6,6
Bent-over Dumbbell Rows
60s x 6,6,7
Lying Incline Cable Flys
12.5's x 8,8,8
Face Pulls
17.5 x 8,8,8Last edited by GluteusPrime; 07-27-2016 at 05:10 PM.
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07-28-2016, 06:56 PM #3
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07-28-2016, 07:39 PM #4
Modified PHAT routine 5x a week. I've always loved heavy low rep sets but find it too hard to recover if I do them twice a week on a PPL split while on a cut. PHAT allows me to continue to lift heavy with a few days of hypertrophy focused workouts instead of another few days of heavy sets. I'm also including some cardio either in the form of stair climber or swimming.
Thursday 7/28/2016
TBar Rows:
6x3 @ 115lbs with 60s rest
Close Grip Cable Rows:
3x12 @50lbs on 90s
Dumbbell Rows:
3x10 @50lbs on 90s
Close Grip Pull Downs:
2x15 @ 42.5lbs on 90s
5 min break drinking Dextrose & half a scoop of vanilla protein
Dumbbell Overhead Press:
3x10 @35lbs on 90s
Barbell Upright Rows
3x10 @75lbs on 90s
Dumbbell Side Lateral Raises:
2x15 @ 15lbs on 90s
30 mins on stair climber
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07-29-2016, 06:28 PM #5
~~~~Fri 29 July 2016
DB 30° Incline Bench
60's x 8,8,8
Supinated-grip Pullups
BW x 8,9,9
BB Lunges
115 x 7, 105 x 10,10
My numb right hand (caused by back knots) lowers my pullup/row/grip strength, causing me to end my pullup sets early because of my right hand's grip failing. Hope to have this taken care of soon.
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07-29-2016, 07:14 PM #6
Leg Day what up
Friday 29 July 2016
Squats:
6x3 @ 245lbs 60s
Hack Squats:
3x10 @ 180lbs 90s
Leg Press:
2x12 @ 360lbs 90s
Individual Leg Extension:
2x15 @ 50 lbs 90s
10 min Dextrose mix
Stiff Legged Deadlifts:
3x8 @ 185lbs 3 to 5 mins
Laying Leg Curls:
3x10 @ ? 90s
Calf Press:
2x15 @ 136 on 90s
20min on stair climber
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07-29-2016, 09:19 PM #7
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07-30-2016, 08:28 PM #8
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08-01-2016, 12:53 PM #9
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08-01-2016, 10:23 PM #10
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08-02-2016, 07:58 PM #11
~~~~Tuesday 2nd August 2016
BB Step-ups
-125 x 8,10,10
Leg Extensions
-175 x 8,9,9 (went pretty slow w/ neg's)
Lying Leg Curls
-70 x 8,8,8
Miley Cyrus machine
-260 x 9,9,9 (went slow w/ neg's)
Had a bottle of chocolate milk with me to drink intra-workout. Definitely helped me maintain energy throughout the session.
Way to get it all done and rock that mile! I started running again this past week, running to/fro' the gym and up 7th, the hill that leads from The Gates to the temple. Hurts lol.
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08-03-2016, 03:29 PM #12
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08-04-2016, 03:24 PM #13
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08-05-2016, 04:28 PM #14
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08-06-2016, 07:19 PM #15
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08-08-2016, 07:51 PM #16
*starting my modified and less-volume Zyzz routine, im gonna turn into Zyzz in 2 and a half weeks.
8 Mon Aug 2016 - Chest
DB Incline Press
-60's x 8,8,8,8
BB Incline Press
-130 x 8,8,10 (+5 lbs/x,x,+2R)
Incline Cable Flys
-12.5 x 8,8,8
Cable Crunches
-62.5 x 13,13,15 (x,x,+2R)
felt pretty good, triceps got really tired from db presses though for some reasonLast edited by GluteusPrime; 08-08-2016 at 08:17 PM.
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08-09-2016, 08:57 PM #17
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08-11-2016, 01:07 AM #18
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08-15-2016, 08:27 PM #19
11 Thurs Aug 2016 - Bro day
Seated OH db press
35's x 10,10,10
Weighted Dips
20 x 9,9,11
Standing DB Hammer Curls
30s x 10,10,12 -dropset- 15s x 10
Cable lateral raises
7.5 x 12,12,14
Face Pulls
17.5 x 10,10,10
Incline Cable Flys
12.5 x 8,8,8
Cable Curls
12.5s x 10,10 (went pretty light)
Fri 12 Aug - Back
NG Pullups
BW x 8,8,8
Cable Rows
55 x 9,10,14
Lat Pulldown
50 x 9,9
Monday 15 Aug 2016 - Legs
BB Lunges
110 x 10,10,12
Triset:
Leg Ext: 175 x 9,9,13 (12th was probably the last full rep)
Leg Curls: 70 x 10,10,12 (went very slow on negs last set)
Miley Cyrus: 260 x 10,10,12
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08-22-2016, 10:52 PM #20
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08-24-2016, 10:39 AM #21
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08-24-2016, 11:45 AM #22
- Join Date: Feb 2009
- Location: Stephens City, Virginia, United States
- Age: 33
- Posts: 3,864
- Rep Power: 11558
I like the group log and approach! Looks like some solid work is going on in here.
Besides gluteus' OP what is everyone's goals?Six Star Pro Nutrition Lead Rep
http://www.bodybuilding.com/store/six-star-pro/six-star-pro.htm
B.S Exercise Science
ACSM Health Fitness Specialist Certified
www.trainwithcole.com -> Physique Transformation Coaching
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"And we know that all things work together for good to them that love God, to them who are the called according to his purpose." Romans 8:28
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