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01-21-2013, 05:08 PM #241
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01-22-2013, 12:44 AM #242
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01-22-2013, 12:55 AM #243
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01-22-2013, 03:37 AM #244
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01-22-2013, 05:34 AM #245
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01-22-2013, 05:26 PM #246
nice gains overall for sure tbh hit the legs harder bro if anything! Your legs need some work to catch up to your upper but nice gains overall! Start doing heavier squats, and also add in some stuff like calve raises maybe if you're not doing so already! I also think leg presses and hack squats work pretty well to bulk up the quads! And romanian deadlifts kill the hammys try em out too!
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01-22-2013, 05:37 PM #247
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01-22-2013, 06:00 PM #248
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01-22-2013, 06:42 PM #249
Wendlers 5 3 1, Deadlift Day, Wave 1 Cycle 2
Deadlifts:
needed to hit 360lbs for 5 reps+ on my last set. I managed to get 17 reps
pretty darn easy. Got a video below
Weighted pullups
bw for 6 reps
25lbs added for 6 reps
50lbs added for 6 reps
80lbs added for 5 reps
barbell shrugs
135lbs for 10
225 for 10
275 for 10
325lbs for 10
easy, felt nice
Dumbell bicep curls
23lbs for 10
33lbs for 10
43lbs for 10
53lbs for 8
58lbs for 6
felt nice
For the youtube i only got 16 reps. The reason i count 17, is because i started lifting and realized the recorder wasn't on after the first rep, so i pushed played and continued on.
But ya i got 17
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01-23-2013, 07:21 PM #250
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01-26-2013, 08:15 PM #251
Wendlers 5 3 1, Deadlift Day. Wave 2 Cycle 2
To start off i am going to say, that i felt like absolute crap today, stayed up late yesterday, crappy sleep, was a rest day for me, did not want to workout at all. Meals weren't the greatest today. I was saying all day today would be a rest day. And at 7:30p.m at night, i decided phuck it, get in there and just lift. I was extremely pleased with myself today
Deadlifts: (video below)
Last set: needed 380lbs for 3+ reps. I got 16 reps. Last week i did 385lbs for 1+ reps and i got 10. So ya increased by 6 reps. Just felt amazing today. I could of had another 4 reps to hit 20, but i did not want to push it 16 was plenty
Extremely pleased.
Weighted Pullups:
bw: 8 reps
25lbs added on: 5 reps
50lbs added on: 5 reps
85lbs added on: 5 reps
Felt amazing. 5lb pr too. Felt really good.
Barbell shrugs:
225lbs for 5 sets of 12 reps
Went extremely high volume. My trapz respond good to high volume. Felt awesome
Dumbell bicep curls:
33lbs for 10 reps
43lbs for 10 reps
53lbs for 10 reps
63lbs for 6 reps
Dumbell hammer curls
1 set of 33lbs for 10 reps
Barbell static holds:
235lbs for 2 sets of holding it for 30seconds
10lb pr and forearms were on fire. felt amazing
Overall an amazing workout absolutely destroyed deadlifts, did amazing, considering i wasn't even going to workout today and felt awful.
Last edited by Whitekoala; 01-26-2013 at 09:07 PM.
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01-26-2013, 08:30 PM #252
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01-26-2013, 09:07 PM #253
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01-28-2013, 06:24 PM #254
Wendlers 5 3 1, Squats Wave 3 Cycle 2
Squats:
Last set needed 365lbs for 1+ rep. I did 365lbs for 7 reps
Video is below. last 2 reps weren't that good, still got them, but ya. awesome i hit 7 reps. felt amazing.
Stiff legged deadlifts:
135lbs for 10 reps
225lbs for 10 reps
310lbs for 10 reps
Standing calf raises:
90lbs for 30 reps
Overall felt amazing. Awesome workout. Glad i hit 365lbs for 7 reps
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01-30-2013, 08:12 PM #255
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01-30-2013, 08:30 PM #256
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01-30-2013, 08:35 PM #257
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02-01-2013, 06:56 PM #258
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02-01-2013, 09:47 PM #259
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02-18-2013, 10:00 AM #260
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02-18-2013, 10:09 AM #261
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02-18-2013, 10:23 AM #262
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03-20-2013, 04:25 AM #263
Great transformation my friend really mirin' the hard work and consistency. I'm currently doing p/p/l and just wondering weather you are still a believer of doing low rep heavy on compound movements like bench squat etc. I've just noticed you've been doing 10rep.
P.s I've been training for 5 months.
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03-20-2013, 05:53 AM #264
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03-22-2013, 09:00 PM #265
Hey man I recently started working out a few months ago, trying to gain some size now. I've been doing a bro split and I've seen some results, but I'd like to take it to another level. I only have Monday - Thursday to work out, could you possibly recommend me a routine? I'm def mirin' your gains man, good luck with the cut, you'll look badass this summer.
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03-22-2013, 11:54 PM #266
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03-23-2013, 01:36 AM #267
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03-24-2013, 08:36 AM #268
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04-03-2013, 02:39 PM #269
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04-03-2013, 04:31 PM #270
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