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
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10-19-2012, 08:49 PM #3661Workout 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, 10:04 PM #3662
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10-23-2012, 01:59 PM #3663
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 backWorkout 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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10-23-2012, 02:00 PM #3664
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10-24-2012, 08:10 AM #3665
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 everythingWorkout 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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10-24-2012, 09:03 AM #3666
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10-24-2012, 09:21 AM #3667
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10-25-2012, 09:13 AM #3668
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10-25-2012, 07:39 PM #3669
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 workoutWorkout 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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10-26-2012, 05:59 PM #3670
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10-26-2012, 09:12 PM #3671
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10-26-2012, 09:18 PM #3672
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-greeneWorkout 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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10-28-2012, 11:54 AM #3673
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
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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10-28-2012, 02:21 PM #3674
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10-28-2012, 02:24 PM #3675
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10-29-2012, 09:31 PM #3676
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.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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11-01-2012, 08:12 PM #3677
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!!!!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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11-04-2012, 11:43 AM #3678
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
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.Last edited by JaymzZz; 11-04-2012 at 11:55 AM.
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11-05-2012, 11:46 AM #3679
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.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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11-06-2012, 08:12 PM #3680
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:
noneWorkout 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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11-08-2012, 07:58 PM #3681
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!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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11-09-2012, 03:23 AM #3682
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11-09-2012, 10:02 AM #3683
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.
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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11-12-2012, 04:36 PM #3684
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 posingWorkout 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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11-19-2012, 10:48 AM #3685
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.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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11-19-2012, 08:17 PM #3686
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11-20-2012, 08:05 PM #3687
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 itWorkout 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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11-23-2012, 07:56 PM #3688
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
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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11-24-2012, 05:01 AM #3689
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11-24-2012, 07:22 AM #3690
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