StrongAaron15 - Log of a future LEGEND!

[BigNF]

Hey! I just started the spbr, looks like you've been getting some good gains from it, I'll sub and follow, gl on your cut!

[ONpump17]

September 29th, 2009

Workout 4
Incline Bench Press
Last time: 3x115x3
This time: (W) Bx6, 65x3, 95x1
115x3
2x120x3
DB Bench Press
Last time: 2x45x8, 2x50x8
This time: 2x45x8, 2x50x8
Upright Rows
Last time: 60x8, 2x70x10
This time: 3x70x8
Tricep Pushdowns
Last time: 3x80x10
This time: 3x80x10
Weighted Crunches
Last time: 85x10, 2x100x10
This time:3x100x10
Notes: Workout Notes
Complex: 2:07, 1:34, 1:30:96 , 1:42
-Aaron

[ONpump17]

October 2nd, 2009

Workout 1
Squat
Last time: 180x5, 185x5, 190x1
This time: (W) Bx6, 135x5, 185x2, 205x1<-accidents lol I meant 165x2, and 185x1
185x5
195x5
200x5
Pullthroughs
Last time:skipped
This time:skipped.
I think im going to switch these for gluteham raises or something.
Bent-Over Rows
Last time: 2x95x6, 2x100x6
This time: (W) Bx6, 85x3
95x6, 3x100x6
Barbell Curl
Last time: 60x8, 60x7 + 1 negative rep, 60x6
This time: 3x60x8 <-about frikin time
Standing/Seated Calf Raises Supersets
Last time:2x460x6/135x15
This time: Seated only: 3x135x15
Complex:
Best time: 1:30:96
1:39:99
1:40:72
Notes: Workout Notes
I turn off my brain when I work out. Except for counting.
It turns out when i meant to warm up with 185x1... it was 205x1 lol.
I'm putting the bar back... and thinkin "i squated +10lbs of that x5 last week?!?!"
recount.
"ooOOOOHHHhhh" lol
That pain from last Workout 3 came back, it seems to do with standing calf raises,
its just right of the center of my back, just by/on the edge of the bone.
-Aaron

[ONpump17]

October 4th, 2009

Workout 2
Bench Press
Last time: 2x135x3 140x3
This time: (W)Bx6, 115x2
2x135x3
Incline DB Bench press
Last time: 4x45x8
This time: 2x45x8
Military Shoulder Press
Last time: 3x80x8
This time: 2x80x8
Overhead Tricep Extensions
Last time: 80x10, 2x90x10
This time: skipped
Weighted Crunches
Last time: 3x100x10
This time: skipped
Notes: Workout Notes
got to the gym, realised it was sunday not saturday. i had a 20 minute workout
-Aaron

October 5th, 2009

Workout 3
Deadlift
Last time: 2x210x5, 215x5
This time: (W) Bx6, 135x5, 185x2, 205x1
2x215x5
225x5
Leg Press
Last time: 2x320x10
This time: (W) 180x5
270x10, 320x10 <- working on gettin a full ROM with the weight, no more cheatin
Chinups
Last time: 2xBW-20x6, 2xBWx5
This time: 2xBW-20x6, BWx6, BWx5
Preacher Curl
Last time: 2x55x8, 60x8
This time: 2x55x8, 60x8
Donkey Calf Raises
Last time: N/A
This time: 3x300x6
Seated Calf Raises
Last time: 2x135x15
This time: 3x135x15
Notes: Workout Notes
great workout
Complex: Ferrugia's
Best time: 1:30:96
NEW BEST TIME: 1:28:17
-Aaron

October 8th, 2009

Workout 4
Incline Bench Press
Last time: 115x3, 2x120x3
This time: (W) Bx6, 65x3, 95x1
115x3, 120x3, 125x1+assisted 2
DB Bench Press
Last time: 2x45x8, 2x50x8
This time: 2x45x8, 2x50x8
Upright Rows
Last time: 3x70x8
This time: 3x70x8
Tricep Pushdowns
Last time: 3x80x10
This time: 2x80x10, 90x10
Weighted Crunches
Last time: 3x100x10
This time: 3x105x10
Notes: Workout Notes
Terrible workout, mainly because i was annoyed the entire time because someone stole my wallet and my headphones. They also stole the jack that goes from my sony ericsson phone to the headphone jack. So i had music and no way to listen to it, which sucks cuz i hate listening to love music during a workout.
-Aaron

[ONpump17]

October 11nd, 2009

Workout 1
Squat
Last time: 185x5, 195x5, 200x5
This time: (W) Bx6, 135x5, 165x2, 185x1
195x5
200x5
205x5
GluteHam Raises
Last time: N/A
This time: 3xBWx10
Bent-Over Rows
Last time: 95x6, 3x100x6
This time: (W) Bx5, 95x6
4x100x6
Notes: Workout Notes
got cut short
-Aaron[/QUOTE]

[ONpump17]

DATE, 2009

Workout 2
Bench Press
Last time: 2x 135x3, 140x3
This time: (W) Bx6, 95x3, 115x2, 135x1
135x3
2x140x3
Incline DB Bench press
Last time: 4x45x8
This time: (W) 25x6
2x45x8
50x8
50x6 <- left arm started to sway of course, i dropped the weight, but my shoulder still feels weird the next day.
Push Press
Last time: 3x80x8
This time: 80x8, 2x85x8
Overhead Tricep Extensions
Last time: 80x10, 2x90x10
This time: 2x90x10, 100x10
Weighted Crunches
Last time: 3x105x10
This time: skipped
Barbell Curl
Last time: 3x60x8
This time: 3x60x8
Donkey Calf Raises
Last time: 3x300x6
This time: 300x6, 2x320x6
Seated Calf Raises
Last time: 3x135x15
This time:135x15, 2x145x15
Notes: Workout Notes
added the stuff from yesterday's workout.
-Aaron

Life's a game
But it's not fair
I break the rules, so I don't care
So I keep doin my own thang
Walkin tall against the rain
Victory's within the mile
Almost there, don't give up now
Only thing that's on my mind is
Who's gonna run this town tonight
Heeeey
Heeeey
Heeeey
Who's gonna run this town tonight

[ONpump17]

well, its been a long time since i updated my log, I hope i havent lost any subscribers, just been busy. Also, because i went on a trip, etc I've missed a few workouts.
as i type this, im going for my squat workout later, so im putting squat vids today!

October 14th, 2009

Workout 3
Deadlift
Last time: 2x215x5, 225x5
This time: (W) Bx6, 135x5, 185x2, 205x1
225x5
235x5
240x5
Leg Press
Last time: 2x320x10
This time: (W)270x5
2x320x10
Chinups
Last time: 2xBW-20x6, BWx6, BWx5
This time:3xBWx6, BWx4
Preacher Curl
Last time: 2x55x8, 60x8
This time: 2x60x8
Calf Raises
Last time:
This time:
Notes: Workout Notes
I sampled 1/3 of the adult dosage of Carnage and Ultra Cordygen V02 during this workout (from Millenium Sport Technologies) Felt pumped up, and did great on my deadlifts, but by the time chinups came around I was feeling sort of sick in my stomach, and felt the blood moving in my head, so i stopped.
-Aaron

October 20th, 2009

Workout 4
Incline Bench Press
Last time: 115x3, 120x3, 125x1+assisted 2
This time: (W) Bx6, 54x3, 95x1
115x3
2x125x3
DB Bench Press
Last time: 2x45x8, 2x50x8
This time: 50x8, 45x8, 2x50x8
Upright Rows
Last time: 3x70x8
This time: 2x70x8, 80x8(so-so ROM)
Tricep Pushdowns
Last time: 2x80x10, 90x10
This time: 80x10, 90x10, 90x8
Weighted Crunches
Last time: 3x105x10
This time: 105x10, 2x110x10
Notes: Workout Notes
-Aaron

[cncman]

Good workouts aaron, getting stronger. How is your weight fluctuating?

what is this i dont even,......who does this many set of 2 box squats in that video

[ONpump17]

Good workouts aaron, getting stronger. How is your weight fluctuating?

what is this i dont even,......who does this many set of 2 box squats in that video

which vid?

[ONpump17]

sorry about leaving updating this for so long
I decided to have a few weeks with a change of exercises here and there.

October 21st, 2009

Workout 1
Squat
Last time: 195, 200, 205 x5
This time: (W) Bx6, 135x5, 165x2, 185x1
3x205x5
115x20 <- haven't done these in ages
Glute Ham Raises
Last time: 3xBWx10
This time:3xBWx10
Unilateral DB Rows
Last time: N/A
This time: 3x60x6
Barbell Curl
Last time: 3x60x8
This time: 2x60x8
Donkey Calf Raises
Last time: 300x6, 2x320x6
This time: 2x320x6, 340x6
Seated Calf Raises
Last time: 135x15, 2x145x15
This time: 3x145x15
Notes: Workout Notes
-Aaron

October 30th, 2009

Workout 2
Bench Press
Last time: 135x3, 2x140x3
This time: (W)Bx6, 95x3, 135x1
135x3, 2x140x3 <-lowering the weight next week work on full ROM
Incline DB Bench press
Last time: 2x45x8, 50x8, 50x6
This time: 2x45x8, 50x7, 50x8
Push Press
Last time: 80x8, 2x85x8
This time: 80x8, 80x8, 80x6 <-wtf
Parallel Dips
Last time: N/A
This time: BWx4
Unilateral Shrugs
Last time: N/A
This time: 135x10, 160x10
Weighted Crunches
Last time: 105x10, 2x110x10
This time: 3x110x10, 115x10
Notes: Workout Notes
tried to do Parallel Dips, was just to tired.
-Aaron

November 2nd, 2009

Workout 3
Deadlift
Last time: 225x5, 235x5, 240x5
This time: (W) Bx6, 135x4, 185x2, 215x1
225x5, 245x4, 240x5
Leg Press
Last time: 2x320x10
This time: (W) 270x5
2x320x10
Close Grip Chinups
Last time: Regular grip - 3xBWx6, BWx4
This time: 2xBWx6, 2xBWx4
Preacher Curl
Last time: 2x60x8
This time: 2x55x8, 60x8
Notes: Workout Notes
Not to much time today
-Aaron

November 3rd, 2009

Workout 4
Incline Bench Press
Last time: 115x3, 2x125x3
This time: (W) Bx6, 65x3, 95x1
2x125x3
130x3
Floor Press
Last time: N/A
This time: 35, 45, 45, 55 x8
Plate Raises
Last time: N/A
This time: 3x25x8
Decline Close Grip Bench Press
Last time: N/A
This time: 65,65,75,85 x10 <-first time in a LONG on this exercise
Weighted Crunches
Last time: 3x110x10, 115x10
This time: 3x115x10
Notes: Workout Notes
-Aaron

[ONpump17]

November 8th, 2009

Workout 1
Squat
Last time: 3x205x5, 115x20
This time: (W) Bx6, 135x5, 165x2, 185x1
205, 205, 215 x5
Glute Ham Raises
Last time: 3xBWx10
This time: BW, BW+35 , BW+35 x10
Unilateral DB Rows
Last time: 3x60x6
This time: 2x60x6, 2x65x6
Barbell Curl
Last time: 3x60x8
This time: 70x4, 2x60x8
Donkey Calf Raises
Last time: 2x320x6, 340x6
This time: 3x360x6
Seated Calf Raises
Last time: 3x145x15
This time: 2x145x15, 155x15
Notes: Workout Notes
-Aaron

[ONpump17]

November 12th, 2009

Workout 2
Bench Press
Last time: 135x3, 2x140x3
This time: (W) Bx6, 65x3, 95x2
2x140x3, 145x3, 95x20
Incline DB Bench press
Last time: 2x45x8, 50x7, 50x8
This time: 50x3, 40x8
Push Press
Last time: 80x8, 80x8, 80x6
This time: 80x8, 80x8, 80x1
Parallel Dips
Last time: BWx4
This time: BWx4, BWx3
Unilateral Shrugs
Last time: 135x10, 160x10
This time: 135x10, 160x10, 170x15
Weighted Crunches
Last time: 3x115x10
This time: 115x10, 120x10, 125x10
Notes: Workout Notes
That last sit of bench REALLY took it out of me... and I was rushing.
-Aaron

[ONpump17]

November 15th, 2009

Workout 3
Deadlift
Last time: 225x5, 245x4, 240x5
This time: (W) Bx6, 135x5, 185x2, 205x1
235x5, 240x5, 245x4
Leg Press
Last time: 2x320x10
This time: (W) 270x5
320x10, 330x10, 330x5
Close Grip Chinups
Last time: 2xBWx6, 2xBWx4
This time: 2xBWx6, BW-30x6, BW-20x60
Preacher Curl
Last time: 2x55x8, 60x8
This time: 3x60x8
Standing Calf Raises
Last time: N/A
This time: 2x440x6, 460x6
Seated Calf Raises
Last time: 2x145x15, 155x15
This time: 145x15, 2x155x15
Turkish Get-Ups
Last time: N/A
This time: 26.5x4, 18x4
Notes: Workout Notes
Great workout!
-Aaron

[ONpump17]

November 18th, 2009

Workout 4
Incline Bench Press
Last time: 2x125x3, 130x3
This time: (W) Bx6, 65x3, 95x2
125x3, 2x130x3
Floor Press
Last time: 35, 45, 45, 55 x8
This time: 45, 45, 55, 55 x8
Plate Raises
Last time: 3x25x8
This time: 2x25x8, 35x8
Dec. Close Grip Bench Press
Last time: 65,65,75,85 x10
This time: 75,85,85 x10
Weighted Crunches
Last time: 115x10, 120x10, 125x10
This time: 3x120x10
Turkish Get-ups
Last time: 26.5x4, 18x4
This time: 26.5x5, 18x5
Notes: Workout Notes
-Aaron

[ONpump17]

November 19th, 2009

Workout 1
Squat
Last time: 2x205x5, 215x4, 115x20
This time: Bx6, 135x4, 185x2, 205x1
205x5, 210x5, 215x4 (not deep enough), 115x20
Glute Ham Raises <-my gym finally has a proper GHR, though its tougher than what ive been using so far.
Last time: BW, BW+35 , BW+35 x10
This time:BW, BW+10 , BW+10 x10
Bent-Over Rows
Last time: 4x100x6
This time: 3x115x6, 130x6
Barbell Curl
Last time: 70x4, 2x60x8
This time: 70x5, 2x60x8
Donkey Calf Raises
Last time: 2x440x6, 460x6
This time:440x6
Seated Calf Raises
Last time: 145x15, 2x155x15
This time: 160x15
Turkish Get-ups
Last time: 26.5x5, 18x5
This time: 26.5x5
Notes: Workout Notes
was in a rush at the end
-Aaron

November 21st, 2009

Workout 2
Bench Press
Last time: 2x140x3, 145x3
This time: (W) Bx6, 95x3, 135x1
140x3, 2x145x3
Incline DB Bench press
Last time: 2x45x8, 50x7, 50x8
This time: 45x8, 2x50x8, 50x5
Smith Military Shoulder Press
This time: 3x90x5
Skull Crushers
This time: 40, 50, 60 x10
Unilateral Shrugs
Last time: 135x10, 160x10, 170x15
This time: 3x160x10
Notes: Workout Notes
changed up for some variety
-Aaron

[ONpump17]

i just realised that ive never updated this, but i got in an accident on the 23rd of november. i had my first workout from then yesterday

[ONpump17]

December 19th, 2009

Workout 3
Deadlift
Last time: 235x5, 240x5, 245x4
This time: (W) 135x4, 155x3, 185x2
205x5, 210x5, 215x5
Leg Press
Last time:320x10, 330x10, 330x5
This time: (W) 270x5
2x320x10
Chinups (with a narrow neutral grip)
Last time:2xBWx6, BW-30x6, BW-20x60
This time: BWx6, 2xBWx4, BWx3
Preacher Curl
Last time: 3x60x8
This time: 60x8, 60x4, 55x8
Standing Calf Raises
Last time: N/A
This time: 440x6, 2x460x6
Seated Calf Raises
Last time: 145x15, 2x155x15
This time: 3x145x15
Notes: Workout Notes
-Aaron

[voodoochild113]

K subbed

[ExHeroic]

hola sir

I jus wanted to comment on how much volume you do on deadlifts, have you tried less volume more weight

[ONpump17]

hola sir

I jus wanted to comment on how much volume you do on deadlifts, have you tried less volume more weight

not yet i haven't. would you suggest just taking off a set for 2x5 or maybe lowering reps so 3x3?

[ExHeroic]

not yet i haven't. would you suggest just taking off a set for 2x5 or maybe lowering reps so 3x3?

Ive been doing 2x5 and when can finish both I can increase the weight and its been working for me, I havent tried 3x3 yet but I just dont like sets of 3...

[Saint_James]

you still cutting?

and even 1 set of heavy deads would be enough, followed by more back work.

[ONpump17]

you still cutting?

and even 1 set of heavy deads would be enough, followed by more back work.

ive sort of fallen of the train so to speak with Projects this past month and now exams starting monday. I have a few workouts to post tomorrow, then next monday (after exams ) I will be bulking again.

[Saint_James]

ive sort of fallen of the train so to speak with Projects this past month and now exams starting monday. I have a few workouts to post tomorrow, then next monday (after exams ) I will be bulking again.

Good good. I know how it is with exams. I just had mine this past week and i got an average of like 4 hours of sleep and ate like 2k cals.

Hope all goes well on this bulk.

[ONpump17]

Good good. I know how it is with exams. I just had mine this past week and i got an average of like 4 hours of sleep and ate like 2k cals.

Hope all goes well on this bulk.

thanks man i cant wait!

[ONpump17]

Updates coming tomorrow, i promise!

I lost some of my tracking sheets for a bit but i have them all now, sorry for the delay, i have 6 workouts to add to this log.

[ONpump17]

January 5th, 2009

Workout 4
Incline Bench Press
Last time: 125,130,130
This time: (W) Bx6, 95x3, 125x1
125,130(complete but bad form),115x3
DB Bench Press
Last time: 50,45,50,50 x 8
This time: 40,50,50,50
Upright Rows
Last time: 70,80x8
This time: 70,70x8
Plate Raises
Last time: 25,35x8
This time: 25,35x8
Decline Close Grip Bench Press
Last time: 75,85,85x10
This time: (W) Bx5, 75x5
75,85,95x10
Weighted Crunches
Last time: 3x120x10
This time: 120x10
Notes: Workout Notes
-Aaron

January 7th, 2009

Workout 1
Squat
Last time: 205x5, 210x5, 215x4, 115x20
This time: (W) Bx6, 135x3, 155x2, 175x1, 195x1
205x3, 195x5, 200x5, 100x20
Bent-Over Rows
Last time: 3x115x6,130x6
This time: 105,3x120x6
Barbell Curl
Last time: 70x5,2x60x8
This time: 60x7
Notes: Workout Notes
During my first set of curls i had this sudden pounding headache, so i stopped.
Weight: 166.9 w/clothes
-Aaron

January 21st, 2009

Workout 2
Bench Press
Last time: 140,145,145x3
This time: (W) Bx6,65x3,95x2,135x1
115,125,115x3
Incline DB Bench press
Last time: 45,50,50x8 50x5
This time: 40,45,45x8 45x5
Push Press
Last time: 2xx90x5, 90x8
This time: (W) 40x5
3x70x8
Dips
This time: 2xBodyweight-40x8
Weighted Crunches
Last time: 115,120,125x10
This time: 115,120x10

Bonus: Cosgrove Complex
Bx6,5,4,3,2
55x3,4
Notes: Workout Notes
-Aaron

January 28th, 2009

Workout 3
Deadlift
Last time: 220x5, 230x5, 230x5
This time: (W) Bx6, 135x5, 185x2, 205x1
220x2(started wrong), 2x215x4(just not feeling up to it today)
Leg Press
Last time: 2x320x10
This timeW) 180x5
2x320x10
Chinups
This time: BW-30,-20,-20,-20x6
Notes: Workout Notes
Had to leave early
-Aaron

February 1st, 2009

Workout 4
Incline Bench Press
Last time: 125x3, 2x130x3
This timeW) Bx6, 95x3, 115x1
125x3, 2x130x3
DB Bench Press
Last time:50,45,50,50x8
This timeW) 30x6
50x45x8, 50x4, 50x3
Upright Rows
Last time: 70,80x8
This time: 80x7, 80x8
Plate Raises
Last time: 25,35x8
This time: 2x35x8 25x8
Decline Close Grip Bench Press
Last time: 75,85,85x10
This time: (W) Bx6, 65x3
85,95x10, 95x6
Notes: Workout Notes
Weight: 162
-Aaron

February 2nd, 2009

Workout 1
Squat
Last time: 205x3, 195x5, 200x5, 100x20
This time: (W) Bx6, 135x3, 155x2, 175x1, 195x1
3x205x5 115x20
Glute Ham Raises
Last time: BWx10, 2xBW+10x10,
This time: BWx12, BWx10, BW+10x10
Bent-Over Rows (not the best form on these)
Last time: 105,3x120 x6
This time: (W) Bx6
3x115,125 x6
Barbell Curl
Last time: 70x5, 2x60x8
This time: 2x60x8
Standing Calf Raises Superset 1
Last time: 2x440,460x6
This time: 400, 2x440x6
Seated Calf Raises Superset 2
Last time: 145,2x155x15
This time: 3x155x15 (pulled with arms a bit on the last set.
Notes: Workout Notes
-Aaron

February 5th, 2009

Workout 2
Bench Press
This time: (W) Bx6, 65x3, 95x2
115,130,135x3 135x2.5
Incline DB Bench press
This time: 45x8
with machine: 45x8, 70x6, 55x7
Push Press
This time: 3x70x8
Overhead Tricep Extensions
This time: 90x8, 90x10
Notes: Workout Notes
-Aaron

Like I said, I was really busy with ISP's and exams. Now in the new semester, i should be getting back on track, and im beginning a clean bulk

[lawlz_xD]

Good progress bro, I take it you're on SPBR as well looking at the exercises/rep-ranges? Subbed, I also have an SPBR journal up in the teen section, check it out when you have the time, although it's still fairly young.

[ONpump17]

Good progress bro, I take it you're on SPBR as well looking at the exercises/rep-ranges? Subbed, I also have an SPBR journal up in the teen section, check it out when you have the time, although it's still fairly young.

sure man ill check it, though i usually look for the picts and consistency versus actual numbers.

since this is a BBing forum.

[lawlz_xD]

I'd agree that consistency is one of the biggest factors but I believe strength=size. I've RARELY seen people that put up good numbers and weren't fairly big.