B-Neva: it's big it's heavy it's wood (LOG)

[B-Neva]

Chest/Arms

Flat Db
60 x 4 x 4

DB Incline
70 x 10
70 x 10
70 x 8

HS Decline
per side:
2p x 15 x 3

Machine Fly
130 x 15 x 2

Biceps

Triceps

Comments:
Did a light workout today again basically a pump workout, might do legs tomorrow but this at least gave my back a break. Found out a few guys are using and I look wayy better than them so I felt good haha but I'm pretty sure everyone in my gym thinks I'm juicing

[GHOSTN]

Of course I would like to compete again, but I also want to have fun with it and not be too serious about it. If I all of a sudden went into contest prep tomorrow, a switch would flip in my head and I'd be counting everything, a total different mindset. Maybe I just rely on my genetics too much and should actually put them to use.

I love training, but I hate the little things!

Yea but to some degree I think that switch needs to be on in the offseason to get the most out of it.. Obviously with some sort of freedom so you can live life as well. Contest prep is only revealing the work done in the offseason after all

[B-Neva]

Upper Power

BB row
225 x 5
225 x 5
225 x 4, would have gotten 5 but my finger got caught in my headphone cord and didn't want to break them lol

Pullups
9
7

Cable Rows
160 x 10
160 x 10

Flat DB Press
85 x 5 x 3

Dips
+25 x 10
+45 x 7

DB Military
65 8 x 3
hate using this one type of bench, feels awkward so can't press as much

Hammer Curl
45 x 10
50 x 8 x 2

Skullcrusher
80 x 10
90 x 7
90 x 6

Comments:
Took the weekend off, legs today. Trying to loosen up my gl00tz to help my back

[B-Neva]

Yea but to some degree I think that switch needs to be on in the offseason to get the most out of it.. Obviously with some sort of freedom so you can live life as well. Contest prep is only revealing the work done in the offseason after all

ya I do agree with what you are saying, need a fire lit under my ass lol

[B-Neva]

Lower Power

Squat
245 x 5 x 3

V-Squat
2p x 10
3 p x 10 x 2

Leg Extension
190 x 9 x 2

SLDL
135 x 10 x 3

Lying leg Curl
125 x 10
140 x 10

Comments:
Don't know why but those squats felt heavy as fuark, my back feels a bit better. I've been doing some mobility crap/foam rolling etc...Still went lighter though on everything

[Emekaokammor]

Lower Power

Squat
245 x 5 x 3

V-Squat
2p x 10
3 p x 10 x 2

Leg Extension
190 x 9 x 2

SLDL
135 x 10 x 3

Lying leg Curl
125 x 10
140 x 10

Comments:
Don't know why but those squats felt heavy as fuark, my back feels a bit better. I've been doing some mobility crap/foam rolling etc...Still went lighter though on everything

Good squating B!

[B-Neva]

Good squating B!

I can't squat for **** but thanks haha I'm glad I have good leg genetics or I'd be screwed!!!

[B-Neva]

I wasn't the one who edited this but I was the one who filmed it. I was freaking nervous lmao

[B-Neva]

Back/Shoulders

BB Row
4 sets

HS ISO Row
2p+ 25 x 10 x 3

Paused DB Row
70 x 10
80 x 10
80 x 10

Cable Row
125 x 15
125 x 13

Lat Pulldowns
15
12

DB Press
70 x 10
80 x 7
70 x 10

upright Rows
70 x 13
70 x 13

DB Side lateral
25 x 13 x 3

Comments:
Goooooooooooood workout

[BIGBUiLDERS]

no scedule? no pen no paper attack .. reiforecements no time to bleed.. take everything and give nothing..rambo no hold backs prisoner freak out pull up masters
????sound good

[B-Neva]

no scedule? no pen no paper attack .. reiforecements no time to bleed.. take everything and give nothing..rambo no hold backs prisoner freak out pull up masters
????sound good

how did you know I was watching Rambo the other day?!?!?!?

[B-Neva]

Legs

Deadlift
275 x 3 x 5

Leg Press
per side:
5 plates x 10
6 plates x 10
6 plates x 10

V-Squat
per side:
2p x 15
2p + 25 x 12

Leg Extensoins
150 x 18
130 x 15
130 x 15

Lying Leg Curl
125 x 12 x 2
125 x 10

Seated Leg Curl
18
15

Calves

Comments:
I'm going to swap out squats with deadlifts for a while now. I figured today would be a good day to start since the "power movement" is 60-70% so I just decided 275 was good enough. Certainly not heavy but I haven't deadlifted for several months and I don't want my back to be absolutely destroyed BUT having said that, lower back still needs some time!

Chest and arms tomorrow, maybe I'll take a pic, we'll see! Not sure if any of you guys follow IFBB stuff but this "Train with Kai" video is awesome (chest)

http://www.flexonline.com/training/t...est-kai-greene

[B-Neva]

I tried slowly my reps down and focusing on MMC and my chest is way more sore than it normally is. I know soreness isn't an indication of a good workout, but parts of my chest are sore that aren't normally sore

[Rog447]

I wasn't the one who edited this but I was the one who filmed it.

...................Im assuming you were seated the whole time to avoid pitching a tent?! lol

[B-Neva]

...................Im assuming you were seated the whole time to avoid pitching a tent?! lol

I'm just hoping I get to help out next year with another shoot! lol It's pretty cool being web master for one of those girls, get to upload hot pics of them to their site :P

[B-Neva]

Upper power

BB row
225 x 5
245 x 3
225 x 5
Some retard was standing soo close to the damn barbell while I'm rowing on my 245 set and didn't want to shove it up his ass

Pullups
8
8

Cable Row
175 x 8
160 x 10

Flat DB Press
90 x 5 x 3

Dip Machine

Seated DB Press
75 x 6
70 x 7
70 x 8

Hammer Curl
45 x 10
55 x 7
50 x 8

Skullcrusher
80 x 10
80 x 10
80 x 8

Comments:
Pretty pumped to deadlift tomorrow since I haven't done it in a long time, hope my lower back is feeling good! I think I might swap a few exercises just for a change. What could I do as my power movement for back besides a BB row or a deadlift? I'm deadlifting on the lower day.

[B-Neva]

Back/Shoulders

UH Grip BB Row
155 x 8 x 3
i don't like the 3 rep thing so I did more

HS Iso Row
per side:
2p+ 25 x 10 x 2
3p x 8

Cable Row
145 x 12 x 2
125 x 12

Paused DB Row
75 x 12
75 x 12

Lat Pulldowns
16
14

DB Seated Press
65 x 12
70 x 10
70 x 8

Upright Row
70 x 13 x 2

DB Side Lateral
20 x 15 x 3
paused at the top of this so ti really burned

Comments:
Great workout, starts off poopy cuz my lower back but once it warms up I'm good. I swear something in Hemo Rage puts me to sleep!!!!

[JaymzZz]

I wasn't the one who edited this but I was the one who filmed it. I was freaking nervous lmao

I'm loving the top comment on this

The camera-man did an excellent job considering he only did this with one hand.
93Bulten 1 week ago 13

Upper power

BB row
225 x 5
245 x 3
225 x 5
Some retard was standing soo close to the damn barbell while I'm rowing on my 245 set and didn't want to shove it up his ass

My jimmies are thoroughly rustled just thinking about it.

Upper power
I think I might swap a few exercises just for a change. What could I do as my power movement for back besides a BB row or a deadlift? I'm deadlifting on the lower day.

Chain up a 45 on those pullups, always been a favourite of mine. You can swap the bodyweight pullups with DB rows.
Bodyweight pullup should be way too easy to do on a power day anyway, save that for the 12-15 range on your hypertrophy days.

[B-Neva]

I'm loving the top comment on this


My jimmies are thoroughly rustled just thinking about it.



Chain up a 45 on those pullups, always been a favourite of mine. You can swap the bodyweight pullups with DB rows.
Bodyweight pullup should be way too easy to do on a power day anyway, save that for the 12-15 range on your hypertrophy days.

hahaha I didn't even look at the comments until you said it, made sure to like that one. It was pretty funny Oksana was telling me what the photographer (guy who edited the video) said "omg he zoomed in on Larissa's glutes like 10x" he counted LOL I think it's a lie because I tried to look at both of them evenly lol

I am actually really ****ty at pullups, like after my first set somehow I am just gassed. If I get 10, the next set I'll be doing like 6-7 max. I'll think about doing them.

[B-Neva]

Lower Power

Deadlift
365 x 5
365 x 3
335 x 4
I didn't like how my form was on 365

V-Squat
3p x 10
3p x 10

Leg Extension
190 x 10
210 x 8

Lying leg Curl
140 x 10
140 x 10

Misc Calves/Abs

Comments:
none

[B-Neva]

BACK/SHOULDERS

BB RoW
175 x 3 x 5

HS Iso Row
3p x 9
3p x 10
3p x 8
I try to slow the negative down a bit on this one. This machine is like the leg press for back, so many ****ers max it out (5 or 6 plates) and try to row it. I've seen a guy who is like 5 feet tall 120lbs load the thing up with 5 plates a side and try to do it. Irritates me

Cable Row
145 x 12 x 3

DB Row
75 x 13
75 x 12

Lat Pulldowns
17
15

DB Press
70 x 10
75 x 8
70 x 8

Upright Row
80 x 12
80 x 11

DB Side latral
20 x 17
20 x ~15
20 x 13

Comments:
by the time I get to shoulders I am pooped lol but it was an awesome workout!

[rakan92]

BACK/SHOULDERS

BB RoW
175 x 3 x 5

HS Iso Row
3p x 9
3p x 10
3p x 8
I try to slow the negative down a bit on this one. This machine is like the leg press for back, so many ****ers max it out (5 or 6 plates) and try to row it. I've seen a guy who is like 5 feet tall 120lbs load the thing up with 5 plates a side and try to do it. Irritates me

Cable Row
145 x 12 x 3

DB Row
75 x 13
75 x 12

Lat Pulldowns
17
15

DB Press
70 x 10
75 x 8
70 x 8

Upright Row
80 x 12
80 x 11

DB Side latral
20 x 17
20 x ~15
20 x 13

Comments:
by the time I get to shoulders I am pooped lol but it was an awesome workout!

Awesome workout in here !

For the Iso row machine , what do u feel was the most comfortable hand placement for u ? Which hand placement do u feel works the lower lats effectively ?

Keep up the gr8 work

[B-Neva]

Awesome workout in here !

For the Iso row machine , what do u feel was the most comfortable hand placement for u ? Which hand placement do u feel works the lower lats effectively ?

Keep up the gr8 work

well I think you're going to engage all of your lats regardless of the handle but I would say the bottom one I feel it the most in my lat. It's probably the hardest one to use too. I've been using the top handle because I just feel if I use that it will put more emphasis on my upper back (which needs to get better) and I don't really do the Hammer grip because on my left side I use way too much bicep.

[B-Neva]

Upper Power

BB Row
225 x 5 x 3
ok I am doing something else next workout lol this has just gotten stale and no progress on it anymore

HS Pulldowns
2p+10 x 7 x 2

Paused DB Row
80 x 10 x 2

DB Incline
80 x 5 x 3

HS Dips
2p x 10
2p+ 10 x 2

HS Shoulder Press
2p x 8
2p x 7
2p x 8

Hammer Curl
45 x 10
50 x 7
50 x 7

Skullcrusher
80 x 8 x 3

Comments:
Kind of a meh going through the motions workout, would love a workout with no lower back pain lol

I got to workout with my dad on saturday and go out to dinner then a bodybuilding show. Wasn't really impressed by anyone in it, not much conditioning and ****ty posing

[B-Neva]

Sooooooooo, my birthday was on Wed (Nov 14) and I had an arm day, talked to a pamela anderson lookalike milf who likes younger guys (her bf is literally half her age and goes to my gym, talk to him on the reg and he wants me to use the r01dz like him). Arm day was a good choice for that day. Other than that I haven't worked out since, my body needed it. I got a deep tissue massage on Friday and that helped loosen up my lower back up a lot, but sunday felt like my back was back to where it was. I sleep on my stomach so that doesn't help! I'm sure I wasn't eating enough food the past few weeks so my recovery sucked. When I started PHAT I gained 10lbs but now it's plateaued and haven't been eating as much. Going to try to maybe even count my macros soon

Anyways starting back up today with Upper Power.

[B-Neva]

all I have to say is my lower back felt greattttttttt!!!! First time in a lonnnnnnnnng time

[B-Neva]

Lower Power

Deadlift
335 x 5
345 x 5
345 x 5

Reverse V-Squat(facing the machine)
3p x 10
3p x 10

Leg Extensions
10
10

Lying Leg Curl
155 x 6
155 x 8

Misc Calves

Comments:
Back felt soooo much better omg. Before 1 plate was bugging my back now it actually feels great!!! Kind of testing the waters with the deadlift and it went well. I'll start increasing it

[B-Neva]

On monday I did upper power and I decided to do underhand barbell rows well I ended up pulling something in my bicep/forearm on my right arm after. I didn't feel a thing but at the end of the workout you do your 1 bicep movement so I picked up a barbell and then the pain came. It only bugs me if I supinate my wrist but still another annoying thing to deal with. Once I fix one problem, something else comes!!!! fuuuuuuuuuu

[Bondons]

On monday I did upper power and I decided to do underhand barbell rows well I ended up pulling something in my bicep/forearm on my right arm after. I didn't feel a thing but at the end of the workout you do your 1 bicep movement so I picked up a barbell and then the pain came. It only bugs me if I supinate my wrist but still another annoying thing to deal with. Once I fix one problem, something else comes!!!! fuuuuuuuuuu

dam that sucks brah...were gettin' old.

[NaturalPursuit]

damn man hope the bicep feels better!