**Groundhog Training Journal (Pics)**

[Groundhog2109]

sup there brahs, gonna start logging in workout journal rather than bodyblog cuz I like the formatting here a little bit better.

Couple of starting stats:
6'1, 182 pounds, about 9% BF

just finished my first 6 week cut, heres a before and after pic, pretty proud with how it went.





now starting back on the clean bulk, hope to do it for 2 months and then cut back down again once summer hits again in June. hope to increase the numbers on all my lifts. k nuff talkin

Shoulders + Arms

Overhead Press - 115x4, 4, 4...65x15

Dumbbell Curl - 45x5, 4...40x5, 5, 5

Lateral Raise - 22.5x8, 7, 7, 6

Tricep Pulldown - 75x7, 7, 6, 6

Cable Crunch - 75x8, 8, 7, 7

Chin-Up - 30lbs added weight - 6, 6, 5

Rear Delt Raise - 25x7, 6...20x7

DB Shrug - 70x6, 6, 6

Upright Row - 70x7, 6, 6

[mdorty]

Nice job man, sub'd and looking forward to some great progress

[Groundhog2109]

Originally Posted by mdorty

Nice job man, sub'd and looking forward to some great progress

thanks brah, nice to have you here.

Legs

was hungover today but forced myself to go to gym anyways. lifts weren't as high and I was winded by the end of it but still glad I fit it in. looking to increase squat lifts by 5-10 pounds a week.

Squat 225x3x5, drop set of 135lbs x 15 reps

Dumbbell Lunges 35lb Dumbbells, 15 paces, 4 sets

**** my legs were so dead all day after that. had to help a friend move furniture too so they got even more of a beating lulz...looking forward to the severe DOMS tomorrow

[mdorty]

Originally Posted by Groundhog2109

thanks brah, nice to have you here.

Legs

was hungover today but forced myself to go to gym anyways. lifts weren't as high and I was winded by the end of it but still glad I fit it in. looking to increase squat lifts by 5-10 pounds a week.

Squat 225x3x5, drop set of 135lbs x 15 reps

Dumbbell Lunges 35lb Dumbbells, 15 paces, 4 sets

**** my legs were so dead all day after that. had to help a friend move furniture too so they got even more of a beating lulz...looking forward to the severe DOMS tomorrow

Nice job man. What kind of split are you doing? And how long have you been lifting for?

[Groundhog2109]

Originally Posted by mdorty

Nice job man. What kind of split are you doing? And how long have you been lifting for?

been lifting for about a year or so...I do like a 5 day bulking split now...usually something like, chest, back, rest, arms/shoulders/traps, legs, rest, and then I do abs like 2x a week. might have like 2-3 days of cardio in there. been lifting for about a year and a half now.

Chest

my favorite day!

Bench Press - 225x3x4, 135x1x20

Incline Press - 165x3x4, 135x1x5

Dips - 3 sets of 15 reps

Iso Decline Machine - 250x3x6

Cable Fly - 18 setting, 4 sets, 6 reps

Feels good going for strength again hopefully I can get 225x3x5 next time. Hope to feel some good DOMS tomorrow. Could feel the leg DOMS start kicking in today from squats yday...hopefully they dont get worse lulz..

[mdorty]

Originally Posted by Groundhog2109

been lifting for about a year or so...I do like a 5 day bulking split now...usually something like, chest, back, rest, arms/shoulders/traps, legs, rest, and then I do abs like 2x a week. might have like 2-3 days of cardio in there. been lifting for about a year and a half now.

Chest

my favorite day!

Bench Press - 225x3x4, 135x1x20

Incline Press - 165x3x4, 135x1x5

Dips - 3 sets of 15 reps

Iso Decline Machine - 250x3x6

Cable Fly - 18 setting, 4 sets, 6 reps

Feels good going for strength again hopefully I can get 225x3x5 next time. Hope to feel some good DOMS tomorrow. Could feel the leg DOMS start kicking in today from squats yday...hopefully they dont get worse lulz..

Nice job man, your bench is stronger than mine

[Groundhog2109]

Originally Posted by mdorty

Nice job man, your bench is stronger than mine

thanks brah. I hope to hit 250 soon. wanna really get my lifts high!

Back

Pullups 5 sets - 5-7 reps

T-Bar Row 70lbs - 4 sets, 5-7 reps

Low cable row 160lbs - 4 sets, 5-6 reps

One Arm Dumbbell Row - 4 sets, 5-7 reps

Pullups + Low cable row (light weight) Burnout

A little bit rushed today since I only had about 30 minutes in the morning before work but I think I hit it pretty hard, very little rest between sets and exercises. At end, I couldnt even do one pullup which is a good sign.

[Groundhog2109]

Cardio

Kinda tired after work today so didnt wanna have an off day on weights, gonna rest up tonight and just kill it tomorrow

Instead did cardio

Elliptical - 45 minutes

[Groundhog2109]

helped a friend move today for about 3 hours. got a good workout in but still wanted to hit the gym. gonna be sore/tired tomorrow!

Chest
Bench Press - 135lbs, 25, 15, 10, 10, 11

Cable Fly supersetted wth Pushups - 4 sets

Dips - 3 sets

Decline Bench - 135lbs, 3 sets

decided to go with low weights since still sore from helping friend move but high reps helped me get a real good bump. chest was HUGE after workout!

[Groundhog2109]

Legs

Squat - 235lbs, 5, 5, 5, 5, 5....135lbs x 20

sweet went up 10 lbs...hope to keep this linear progression up til I hit 275

Dumbbell Curl - 40lbs, 5, 5, 5...45lbs, 5, 5

Dumbbell Lunges - 40lbs, 10, 14, 16, 16, 16

Bench Reverse Ab Crunch - 5sets 30 reps

Preacher Curl - 20lbs on each side of bar, 3 sets 6 reps

[Groundhog2109]

Shoulders

Overhead Press - 95x5, 115x5, 125x5, 125x4, 125x4, 135x4 (jerk)

Dumbbell Lat Raise - 4 sets, 20x8

Smith Machine Behind Back Shrug - 4sets, 225x7

Upright Row - 3sets, 225x6

Smith Machine Front Shrug - 3sets, 225x6

Rear Delt DB Raise - 3 sets, 20x8

Handstands - burnout, 30 seconds

[mdorty]

Nice job on the last few workouts Chest and shoulders are strong, and legs are getting up there.

[Groundhog2109]

Originally Posted by mdorty

Nice job on the last few workouts Chest and shoulders are strong, and legs are getting up there.

thanks brah, glad to have u here


Back

Pullups - 6 sets, 6, 6, 6, 6, 5, 5

going to try to increase to 7,7,7,7,6,6 next week

Deadlift - 225x5, 275x3, 275x3, 295x2, 225x7

going to try to hit 305x2 or 3 next week

Cable Low Row - 4 sets, 170x5

Cable Lat Pulldown - 4 sets, 140x8 (chinup grip)

need to shave off my calluses before next pullday, its really limiting my reps because my hands are hurting like hell from deadlifts and pullups

[mdorty]

Originally Posted by Groundhog2109

thanks brah, glad to have u here


Back

Pullups - 6 sets, 6, 6, 6, 6, 5, 5

going to try to increase to 7,7,7,7,6,6 next week

Deadlift - 225x5, 275x3, 275x3, 295x2, 225x7

going to try to hit 305x2 or 3 next week

Cable Low Row - 4 sets, 170x5

Cable Lat Pulldown - 4 sets, 140x8 (chinup grip)

need to shave off my calluses before next pullday, its really limiting my reps because my hands are hurting like hell from deadlifts and pullups

Nice job on everything. Almost up to three plates on deads, nice What's your 1rm on deads, ever tested it?

[Groundhog2109]

Originally Posted by mdorty

Nice job on everything. Almost up to three plates on deads, nice What's your 1rm on deads, ever tested it?

yah I pulled 340x1 like a month or two ago before my cut...hopefully Ill be pulling 340x5 in a couple of weeks!

Chest

favorite day of the week! my white flood, green mag, and purple wrath came in yday so this morning was my first time taking it....dammm the effect wasnt overwhelming but I definitely felt a lot more energized and focused during my sets...no lazy morning waking-up-ness while sitting on bench...good stuff

Bench - 185x5, 225x4, 235x2, 235x2, 185x5, 135x15

personal best on bench! gonna go for 240 or 245x2 next time around

Cable Fly supersetted with 25lb pushups - 4 sets

only had 35 minutes this morning for exercise but I think between hitting the bench hard and going to failure on the fly and pushups, I hit it good...hoping to feel some soreness tomorrow!

[Italian.Muscle]

SUBBD


Do it up brah

[Groundhog2109]

Originally Posted by Italian.Muscle

SUBBD


Do it up brah

brahhh good to have u here

Shoulders

decided to change it up a bit and just focus on pressing movements today, only had time for a 40 minute workout so kept it very intense; pretty stoked I was able to hit some personal bests...expecting some DOMS in shoulders tomorrow from the heavy lifts

Overhead Standing Press - 125x4, 135x2, 135x1, 135x2, 145x2 (push press), 145x2 (push), x3 (jerk), 65x14 (burnout)

Sitting Military Press - 135x9 155x4 155x4 175x1, 135x5

10 reps, 10 seconds hold at peak, 10 seconds rest - 20lbs, 12.5lbs, 10lbs

feels good man

[Italian.Muscle]

Originally Posted by Groundhog2109

brahhh good to have u here

Shoulders

decided to change it up a bit and just focus on pressing movements today, only had time for a 40 minute workout so kept it very intense; pretty stoked I was able to hit some personal bests...expecting some DOMS in shoulders tomorrow from the heavy lifts

Overhead Standing Press - 125x4, 135x2, 135x1, 135x2, 145x2 (push press), 145x2 (push), x3 (jerk), 65x14 (burnout)

Sitting Military Press - 135x9 155x4 155x4 175x1, 135x5

10 reps, 10 seconds hold at peak, 10 seconds rest - 20lbs, 12.5lbs, 10lbs

feels good man

Strong military press dam. BTW brah not sure if you do em in your regular shoulder workout but try upright rows. They are the best you feel burn every rep.

[Groundhog2109]

Originally Posted by Italian.Muscle

Strong military press dam. BTW brah not sure if you do em in your regular shoulder workout but try upright rows. They are the best you feel burn every rep.

thanks brah yeah I usually do upright rows. Just got rushed as fuk cuz had to help a friend move last second so had to rush outta gym so figured I would just hit the presses real hard. but I agree, the burn is good on dem upright rows

[Groundhog2109]

Random ****

lol worst workout Ive had in a while, I need to make sure that I plan out the week so I dont end up working out the day after I drink....absolutely 0 energy even with my white flood...felt like ****.

Cardio - 5 minutes HIIT, 5 minutes LISS

Bicep Dumbbell Curl - 40x5, 45x7, 50x5, 55x2, 35x7, 50x5, 30x7

Close Grip Bench Press - 135lbs, 2 sets, 10 reps

Dumbbell Shrugs - 70x7, 75x6, 80x5

Preacher Curls - preacher bar + 40lbs, 5 reps, +45lbs, 3 reps, +45lbs, 3 reps

[Groundhog2109]

Chest

Bench - 225x4, 4, 3, 3, 185x10

Dumbbell Bench - 55x13, 70x8, 80x6, 90x3, 90x1, 55x10

Cable Fly - 12settingx10, 13x7, 13x6, 12x8

Iso-Decline Bench - 180x5, 5, 4, 4

Dumbbell Fly - 30x8, 7, 6, 5

Pushups (supersetted with fly) - 10, 8, 7, 6

[JamesYancey]

Nice bench brah

What you looking to do with Chest? build it and tone it?

225 is nice though
I will be there in May time hopefull!

[Italian.Muscle]

Nice chest day brah. Strong benching right there, yes admirin. Bout to hit some myself in about an hour.

[Groundhog2109]

Originally Posted by Harte99

Nice bench brah

What you looking to do with Chest? build it and tone it?

225 is nice though
I will be there in May time hopefull!

thanks brah. I want to build up chest for sure. want to hit 250x5 in a couple of weeks...goal is 275x5 and then Ill be satisfied to tone.

You'll be at 225 in no time, eat eat eat!

Originally Posted by Italian.Muscle

Nice chest day brah. Strong benching right there, yes admirin. Bout to hit some myself in about an hour.

thanks brah - lemme know how ur chest workout goes

[Groundhog2109]

Back

decided to go with morning workout again, took a bit to get warmed up and awake but at least I'm done with the workout for the day now!

Pullups - (in reps) 7, 7, 7, 6, 6, 6

- up from 6, 6, 6, 6, 5, 5 last time; going for straight 7's next time

Low Row Machine - 90x14, 140x11, 160x9, 180x7, 90x15

Deadlift - 135x8, 225x3, 275x3, 285x1, 285x1

up from 275x3 last time; tried going for 295 but almost fainted from the effort lol so dropped down to 285, put on Let it Rock and ripped it out; feels good man

Pullups - 6, 5

Low Cable Row - 120x12, 140x8

last two exercises were for burnout

Goals next time: increase reps on pullups and ramp up deadlift to 295

[Groundhog2109]

Semi Rest Day

Shoulders still kind of sore and lower back is sore from Deads yday so coulnt work legs, shoulders or chest...decided to hit abs and some HIIT

Decline Bench + Bar on traps Twisted Crunch

Candlesticks

Hanging Leg Raises

Cable Crunches

Medicine Ball Leg Raises

10 minutes of HIIT: 12.0 speed, 30 seconds on, 30 seconds off

[Groundhog2109]

Shoulders

Smith Military Press - 185x2, 175x3, 165x6, 165x6, 165x5, 135x7

Upright Row - 70x10, 80x9, 90x7, 90x8, 90x8

Lat DB Raise - 20x10, 25x5, 20x9, 20x9, 20x9

Rear Delt Machine - 110x10, 120x7, 120x7

Good workout, nice to see military press increased by 10 pounds, going for 195x2 next time

[HaRRd LiThIuM]

Originally Posted by Groundhog2109

Shoulders

Smith Military Press - 185x2, 175x3, 165x6, 165x6, 165x5, 135x7

Upright Row - 70x10, 80x9, 90x7, 90x8, 90x8

Lat DB Raise - 20x10, 25x5, 20x9, 20x9, 20x9

Rear Delt Machine - 110x10, 120x7, 120x7

Good workout, nice to see military press increased by 10 pounds, going for 195x2 next time

185 isn't too shabby mate, good job

[Groundhog2109]

Originally Posted by HaRRd LiThIuM

185 isn't too shabby mate, good job

thanks brah.

Legs

Squat - 135x7, 185x5, 225x3, 255x5, 255x4, 255x5, 145x20, 135x15

sweeet hit a personal 5 rep max on squat...gonna go for 265 next time; legs are so dead right now

Glute Machine - 80x11x10, 100x7x7, 100x8x8

[Groundhog2109]

Chest

had a spotter today helped me break my bench press plateau...feels good man

Bench - 225x5, 225x6, 245x5, 255x3, 265x2, 275x1 (assist)

Decline Bench - 135x21, 185x5, 185x5, 185x5, 135x9

Incline Bench - 135x9, 155x3, 135x8

A lot of volume today, dam Im spent!