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10-06-2012, 12:26 PM #3631
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10-06-2012, 05:30 PM #3632
Chest/ARms
Flat DB Press
60 x 3 x 5
Incline DB
80 x 10
80 x 9
80 x 9
HS Decline
per side:
2p x 15
2p + 25 x 15
2p+ 25 x 15
Machine Fly
145 x 15
130 x 15
Easy curl bar
per side:
25 x 10
25 x 10
25 x 9
Concentration Curl
25 x 12
25 x 12
Spider Curls
15 x 20 x 2
Rope Pulldowns
55 x 10
66 x 8
55 x 11
DB OH
70 x 12 x 2
DB Kickbacks
17.5 x 18 x 2
Comments:
Took a really long time this workout, still kind of feeling weird. More **** keeps happening now haha. I have no appetite, a cold and it's like everytime halfway through my workout i start falling asleepWorkout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-06-2012, 07:27 PM #3633
- Join Date: Dec 2007
- Location: United States
- Age: 40
- Posts: 2,853
- Rep Power: 1058
HS machine(any one) areby far my favorite when I use machines..they are so smoof
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
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10-07-2012, 12:22 AM #3634
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10-08-2012, 04:47 PM #3635
Upper Power
BB Row
225 x 5
245 x 5
225 x 5
WG Pulldowns
155 x 10
165 x 8
prob could have gone heavier but haven't used this machine in a while so didn't know
Cable Rows
160 x 10
175 x 8
DB Press
90 x 5 x 3
Dips
BW + 45 x 10
BW + 45 x 8
DB Shoulder Press
70 x 9
70 x 8
70 x 6 lolol
Hammer curl
45 x 10
50 x 10
60 x 6
Skullcrusher
80 x 10
90 x 8
90 x 7
Shrugs
misc Abs
Comments:
Finally felt somewhat normal during this leg workout, legs didn't feel like jello and I didn't fall asleep halfway through, wooo! I might start deadlifting again, maybe on lower power day instead of squats but we will see. I really want my back to come up because nothing cooler than a big thick ass back!Workout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-09-2012, 08:13 PM #3636
Lower Power
Squats
275 x 4
295 x 3
315 x 3 PR or Tied PR can't remember
Saved some reps so I could do 315
V-Squat
3p + 25 x 8
3p + 25 x 9
Leg Extension
190 x 10
210 x 10
SLDL
225 x 8
275 x 8
275 x 7
Lyign Leg Curl
140 x 10
155 x 7
Misc Calve
Comments:
Pretty happy I squatted 3 plates today, come at me bros!!!!!! I haven't done that in sooooooooooooooooooooooooooooo longWorkout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-11-2012, 08:34 AM #3637
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10-11-2012, 08:37 AM #3638
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10-11-2012, 04:57 PM #3639
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10-11-2012, 05:01 PM #3640
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10-11-2012, 08:22 PM #3641
Back/Shoulders
BB Row
175 x 4 x 3
I think this is the most useless thing besides warming me up lol
HS Iso Row
per side:
2plates x 12
3 plates x 8
3plates x 11
Cable Row
160 x 10
160 x 9
145 x 10
DB Row
80 x 15
90 x 12
WG Pulldowns
18
13 lolol
DB Press
70 x 8 (left several in the tank)
80 x 7 FUUUUUUUUUUU short 1 rep
70 x 10
Upright Row
70 x 15
80 x 12
DB Side lateral
25 x 15
30 x 12
25 x 15
Reverse Machine Fly
100 x 12 x 2
I wanted to do some rear delts
Comments:
Another good workout in da bag!Workout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-12-2012, 07:56 PM #3642
Legs Hypertrophy
Squat
185 x 3
205 x 3 x 3
V-Squat
per side:
3plates x 12
3p + 25 x 10
3p + 25 x 10
Leg Press
per side:
5plate x 15
6 plates x 12
SLDL
225 x 10 x 3
Leg Extensions
130 x 18
130 x 15
130 x 15
Lying Leg Curl
125 x 13
125 x 12
Seated Leg Curl
15
15
this makes my hip flexor cramp some how lol
Misc Calv
Comments:
This one only took 1h30m this time lol faster than normal, still pretty brutal. Always feel like I'm going to throw up after I do quadsWorkout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-13-2012, 08:21 PM #3643
If you took your bulking half as seriously as your contest prep, you'd easily have an extra 5 lean lbs right now.
... not that travelling around for the O is normal (obvious exception this time), though you skipping out on eating isn't exactly something new either.
Just know that also skipping out on deloading is NOT gonna fly with PHAT. Cardiac arrest in the gym is no good for the gains
Good luck!
By the way, passport came in last week & is all good. Thanks!
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10-13-2012, 09:06 PM #3644
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10-13-2012, 11:04 PM #3645
LOL yea I really hate tracking macros etc.. in the off season I just eat whatever whenever. I know I could definitely be bigger than I am and maybe one day I will suck it up. I know for a fact if I hired 3DMJ again to do my off season, just for the fact I spent money I would start eating more and tracking it all. I've been progressing on most things on PHAT lately and I don't feel like my body is totally broken so I don't know if I need one yet. Plus I had about 5 days off for the Olympia.
I never got called about the passport so yay!
yea usually when I get to 3 plates I hurt myself so I expect something to start hurting....aka my lower back is bugging me now lolWorkout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-14-2012, 07:24 AM #3646
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10-14-2012, 11:10 PM #3647
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10-15-2012, 07:59 PM #3648
Upper Power
BB row
185 x 5 x 3
Pullups
9
7
Cable Row
145 x 10
145 x 10
DB Press
90 x 5 x 3
Dips
BW+25 x 10 x 2
DB Press
70 x 7
60 x 10
60 x 10
Hammer curl
45 x 10
50 x 8
50 x 8
Skullcrusher
70 x 10
80 x 10
80 x 9
Comments:
My lower backs bugging me so not very heavy on BB rows and my shoulders bugging me too lol yayyy. Gonna try and roll on a baseball for my glutes to loosen them up, maybe that will release my lower back a bit.Workout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-16-2012, 02:13 AM #3649
- Join Date: Mar 2008
- Location: Gold Coast, QLD, Australia
- Age: 34
- Posts: 2,857
- Rep Power: 1549
Either you have **** form, don't actively do pre-hab work, are unlucky as a mother****er or a combination of the three lol. Seems you've always got something bugging ya mate, need to get all that sorted otherwise you'll seriously hurt yourself and be out for months!
GJ on the 3 plate squat though, good milestone.WWW.3DMUSCLEJOURNEY.COM
TEAM 3DMJ
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10-16-2012, 08:23 AM #3650
I'd go with #2, I foam roll but that's it.
I feel like my dad because he aaaaaaaaaalways has something going on too lol and he goes to the chiro 1-2x a week and gets deep tissue massage every week or every other week. He does a lot more pre-hab work than me.
I also probably should eat moaaaaaar proteinzLast edited by B-Neva; 10-16-2012 at 08:28 AM.
Workout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-16-2012, 08:15 PM #3651
Lower Power
Squats
275 x 3
315 x 3
315 x 2 FUUUUU, didn't wanna risk ****in my back up for a last rep lol
V-Squat
per side:
3p x 10
4p x 8 PR I think
Leg Extension
190 x 10
210 x 8
Lying Leg Curl
140 x 10 x 2
Comments:
Squats felt like total poo at first but as I started squatting it started feeling a bit better. I guess things started warming up.Workout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-16-2012, 09:33 PM #3652
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
At first I thought you said you had to poo when you were squatting lol.
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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10-16-2012, 09:37 PM #3653
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10-17-2012, 08:00 AM #3654
B, you pushing some wt around in here! I like them workouts too, might have to uses a few!
Emeka "The MenAce" Okammor - All American EFX Rep
Phil. 4:13
********: www.********.com/AllAmericanEFX
Twitter: @AllAmericanEFX
Instagram: @AAEFX
http://www.aaefx.com
My comments do not necessarily reflect the opinions of All American EFX and they are my own.
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10-17-2012, 08:06 AM #3655
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10-18-2012, 08:19 PM #3656
Back/Shoulders
BB row
135 x 10
155 x 10
155 x 10
135 x 10
just went really light, warming up my lower back since it's just fudged
HS Pulldowns
1p+25 x 12 x 3
Cable Row
125 x 12 x 3
DB Row
60 x 12
60 x 13
Lat Pulldowns
120 x 18
120 x 13?
I was working in with someone and not long enough break
DB Press
70 x 10
70 x 8
70 x 8
Upright Row
70 x 15
70 x 13
Side lateral
25 x 12-15 x 3
Shrugs
225 x 10 x 3
Comments:
I went pretty light on a lot of stuff for back, I was honestly going to take today/tomorrow off cuz of lower back but decided to workout. Depending on how I feel tomorrow will determine if I will do legs.Workout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-19-2012, 07:36 AM #3657
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10-19-2012, 08:12 AM #3658
just using this template switching around a few exercises cuz my gym doesn't have some equipment.
http://www.simplyshredded.com/mega-f...ated-2011.html
and your boy Paul is in the videos :P so you could always ask himWorkout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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10-19-2012, 02:21 PM #3659
You can be bothered logging your workouts but not tracking your macros? I thought you were a competitive bodybuilder? Or do you just do it for a bit of fun and not too serious about gains?
Just mind fuks me how someone can spend all the time in the gym etc and not want to do things optimally..
Each to their own I guess, but would be interested to hear your take on it.My Macros+
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10-19-2012, 03:57 PM #3660
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!Workout Log
http://forum.bodybuilding.com/showthread.php?t=113026551
"If you don't climb the mountain, you can't see the view"
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