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

[xKyle10]

chip 'n dales of peace brah, mirin delts/arm combo

[B-Neva]

chip 'n dales of peace brah, mirin delts/arm combo

there were like no single girls at this wedding but nobody really noticed me until I took my dress shirt off and came out in just the vest/tie and then the women were mirin lol "who knew?" "where did those come from?" etc..

[xKyle10]

there were like no single girls at this wedding but nobody really noticed me until I took my dress shirt off and came out in just the vest/tie and then the women were mirin lol "who knew?" "where did those come from?" etc..

use the gains to your advantage brah haha

[B-Neva]

Legs

Lying Leg Curls
125 x 12
140 x 10
155 x 8
125 x 8//110 x 8//80 x 8 dropset

Leg Press
Kind of just went until it burned like crazy so I didn't count how many reps lol my guess is probably around 20 reps
5 x ??
5 x ??

V-Squat
per side:
2plates x 12
2p+25 x 12
2p + 25(2) x 10
2p+25 x 12
put my feet really close together and somewhat low on the platform to try and get more quad

DB Lunges
40 x 10 steps x 2

Comments:
This workout is from last night....It's starting to get pretty hot in my gym now! There was no A/C 2 days ago and I was glad I did shoulders that day and not legs. I don't know how those guys workout in Metroflex with it being 110 in the gym, FUUUUUUU!

[B-Neva]

this just in............I feel like changing my split/routine, not sure to what though!

[Incubusfan18]

Ever try PHAT?

[xKyle10]

Try Push, Pull, Legs or Upper/Lower

Or PHAT

Or Lyle's Generic Bulking Routine and customize it

[B-Neva]

ARMS

Comments:
I was supposed to train Chest but my dad isnt away this weekend ( he is probably 45 out of 52 weekends a year) so I went to train arms with him. Mandatory pose off of course after!

[B-Neva]

Back

Meadow Rows
25 x 12
50 x 12
75 x 12
85 x 10 or 12 i dont remember

Paused DB Rows
70 x 11
80 x 10
80 x 7
definitely a lot hard with no momentum

HS Iso Row
2p + 25 x 8-10 x 3 sets

DB Pullovers
50 x 8
40 x 10-12
40 x 10-12
Never really done these before so I had no clue what weight to use, thought my shoulder was going to pop out if I went too far back lol

Deadlift
315 x 8
315 x 6 grip was slipping
315 x 8

Shrugs
3 sets

Comments:
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[B-Neva]

Shoulders MOUNTAIN DOG STYLE

DB Side Lateral
35 x 30 x 3 sets
it's more like partial reps, weight hanging by your side and then go from there

Reverse Fly Machine
70 x 25 x 2
60 x 25

Lying Down Reverse DB Fly
35 x 20
25 x 20//15 x 10
same kind of thing as the first exercise but for your rear delts. Arms are dangling down

DB Shrugs

Misc Abs

Comments:
Probably took me just over 30 minutes to do that but my shoulders were pretty done. Definitely not used to that many reps!

My ingrown toenail is coming back (for now) so my leg workouts might suck.

[B-Neva]

Chest

Incline BB
175 x 9
185 x 6
195 x 4

Flat Bench
185 x 7
185 x 7
185 x 6

Incline DB Fly
35 x 7
30 x 8
30 x 8

Misc Abs

Comments:

[kitarpyar]

subbed. X2 with PHAT.

[B-Neva]

subbed. X2 with PHAT.

o Hai welcome!

[B-Neva]

BACK

Meadows Row
I use 25lbs plates for this
3 x 12
4 x 6, I was doing it wrong I had a brain fart lol
3+10lbs x 10
3+ 10lbs x 10

One arm BB Rows
25's for these too
2 x 10
2+10 x 10
3 x 8

I really like how these first 2 exercises feel


Cable Rows
3 sets

Foam rolled my lower back out because it was pumped as ****

Deadlifts
4 sets
I did like 4 sets of 8-10 basically so lighter weight and really tried to squeeze my back at the top instead of just repping out fast.

Comments:
It was a good workout but my sciatic nerve didn't want it to be. I had to foam roll my lowerback/glutes to try and get it to go away mid workout. I had this problem for 8 months before it went away and every once in a while it comes back.

by the way this is a meadows row

[B-Neva]

Arms and ABs

Comments:
Thank god for my ab genetics, cuz I sure as hell hate training them. I swear I have no endurance, like 20 sit ups and my stomach is done!!

saw 180.0 on the scale today before the gym, OH YEA

[B-Neva]

Legs

Lying Hamstring Curls
125 x 10
155 x 8
140 x 10//110 x 6

Squats
225 x 8
245 x 7
245 x 6

Leg Press
per side:
5plates x 10
6plates x 9
6plates x 8
5 plates x 15

Leg Extensions
150 x 12
170 x 9
130 x 12 or more ?

Seated Hamstring Curl
3 sets

V-Squat
per side:
2plates x 10

Comments:
GOOD workout!

HNNNNGH 9.99999999999999999999/10 in the gym! Her proportions are like absolutely perfect it's insane!!!!!!!!!!

[B-Neva]

Chest/Calves/Abs/Tricep

Misc Calves
Doing calves with an ingrown toenail = painful, couldn't do too much

Incline Bench
185 x 7
185 x 6
185 x 4 not much rest between these 2 sets

DB Press
70 x 10
80 x 7
80 x 7
70 x 8
I've been trying to keep my elbows really flared on this to use more chest.

Incline DB Fly
30 x 10 x 3

HS Decline
2p x 12+
2p+25 x 10
2p+25 x 7 (slower tempo)

Skullcrushers
70 x 10 x 3

Misc Abs

Comments:
My new laptop finally showed up, nice to have a computer that works lol Had to use my brothers for 3 weeks.

[B-Neva]

BACK

Meadows Row
25lb plates
2 x 10
3 x 12
3+10 x 10
3+10 x 10
I might have done another set and I can't remmeber if i went up to 4 of them lol probably not though

Single arm BB Rows
25lb plates
2 x 10
3 x 10
3 x 8
I couldn't get in the groove with these, felt kind of awkward my positioning and i was kind of squished where I was too (inbetween a squat rack and a machine)

Cable Rows
115 x 10
130 x 12
145 x 10
145 x 10

Foam roll the **** out of my lower back

Deadlift
315 x 8
Something didn't feel right so I stopped deadlifting

Shrugs
225 x 15 x 3

Lat Pulldowns
3 sets

Rope Pulldowns
2 sets

Comments:
For the past 2-3 weeks my lower back has been INSANELY stiff. I sleep on my stomach and whenever I sleep too long my lower back (lower lats area) just aches/throbs. I had a heating pad on it when I woke up and foam rolled it before/during the workout and it still was bugging me.

[kitarpyar]

Good workout, despite the stiffness. Did you think about a deep tissue massage session? Had one for my shoulder recently and it seemed to make a difference. Not a huge difference, but a difference nonetheless.

[B-Neva]

Good workout, despite the stiffness. Did you think about a deep tissue massage session? Had one for my shoulder recently and it seemed to make a difference. Not a huge difference, but a difference nonetheless.

I have thought about that and the chiropractor. I just need to ask the boss if i can go during work hours because after is rush hour and our traffic is crazy here lol Eventually I will have to change the way I sleep because I can't imagine waking up like this everyday I can barely move.

[B-Neva]

Chest/Shoulders

Bench
185 x 10
205 x 7 x 3 I think (spotter for 2 sets)

DB Side Laterals
3 sets

Incline DB Press
60 x 10
70 x 10
70 x 8

Bent over Rear Laterals
3 sets

Machine Fly
2 sets

Misc Abs

Comments:
nothing

[B-Neva]

BACK

Meadow Rows
25lbs plates
2 x 10
3 x 12
3+10 x 12 x 2
I'm always cramped when I freakin do this unless the gym is empty so it's hard to do sometimes

BB Shrugs
225 x 12
315 x 10 x 3

Deloaded DB Rows
75 x 11
85 x 10
85 x 8
85 x 8
do a rep, put the weight down for a sec, do another rep

Straightbar Pulldowns
3 sets
These are ok but I like doing it with a rope better

Hyperextensions
BW x 15
+25 x 15
+25 x 15//BW x 6

Lat Pulldowns
155 x 10
165 x 8
175 x 6

Comments:
I've been working out just not logging it for whatever reasons. Decided to do some hyperextensions instead of deadlifts because of my lower back issues. Right now i'm 182.6 which is after training/food and I'm looking juicy still

[B-Neva]

ARMS

Comments:
Wasn't going to workout but ended up going anyway, left bicep is fudged after back workout. I hate how I have to do almost nothing and my left arm gets so pumped like **** it hurts and I can't even feel my right tricep/bicep for ntohing

[B-Neva]

Legs

Squats
225 x 10 x 4

comments:
I planned on doing 10 x 10 and I probably would have gotten 225 x 6 sets of 10 and had to drop down but I made it to 4 and my lower back was so pumped and painful I could barely stand up straight. I tried foam rolling which did nothing and then I tried a few more things (leg press etc) and left

[B-Neva]

Back deload I guess

UH BB Rows
Lat Pulldows
Cable Rows
HS Iso Row

Comments:
I did chest yesterday and kind of did a deload and same thing with today, all light stuff. Took this pic today after, a lot of work needed on my back

[B-Neva]

Legs

Lying Leg Curls
125 x 15
140 x 10
125 x 12

Leg Extensions
130 x 20
150 x 18
170 x 15
170 x 15

Squat
185 x 10
225 x 10
245 x 8
225 x 10

Leg Press
4plates x 12
5plates x 12
6plates x 10-12?

Misc Calves

Comments:
Took a day off yesterday because of my back and other stuff but it felt a bit better today.


MISC

These Kai videos are awesome (Day in the life, 3 parts)
http://www.flexonline.com/videos/ifb...reene-part-one
http://www.flexonline.com/training/v...reene-part-two
http://www.flexonline.com/training/v...ene-part-three

[B-Neva]

BACK

Pullups
rofl I used the assisted
-25 x 10
BW x 7 or 8
-25 x 10

BB Rows
185 x 12 x 2
185 x 15
135 x 15

Paused DB Rows
70 x 10
80 x 9
80 x 10
70 x 15 (normal db row)

Cable Rows
3 sets

Lat Pulldowns
2 sets

Rope Pulldowns
33 x 15
44 x 10
33 x 15

Misc Abs

Comments:
come on me bro. After I watch a Kai video and listening to him i always get my form right and use lighter weight to feel it lol

[kitarpyar]

Paused DB Rows
70 x 10
80 x 9
80 x 10
70 x 15 (normal db row)

Paused at the top?

[NaturalPursuit]

SUPER LATE!!!

...but subbed

[B-Neva]

Paused at the top?

I should say deloaded, you put the weight down at the bottom so it gets rid of any momentum.

SUPER LATE!!!

...but subbed

welcome