Journey to a better me

[PanzeR-]

I was tired of going trought my old logs, seeing my old strenght level and depressing about my current state. So here is my new log so i can keep track of the weight i use.

Morning weight : 200

Split currently used:
Chest-tri
Back
Shoulders-bi
Legs

Cardio (squash, tire flipping/dragging, sprints added whenever i feel like it)

Diet: Lot of everything.

Supplements: CEE (was the cheapest back then)
Fish oil
Multi
BCAA (soon)
Lot of protein powder ( Gotta love 25lb for 140$!)

Yesterday's workout: Back

Pulldowns: goal is 45 reps in 4 sets or less
225x12
225x12
225x11
225x10

WG underhand cable rows: 45 reps/4sets
180x13
180x12
180x11
180x9

Chin-ups: 30 reps total
BWx13
BWx12
BWx11 (couldnt stop with a few reps in me )

CG cable rows: 30 reps total
180x11
180x10
180x9

BB shrugs
275x8
275x8
275x8
Supersetted with reverse flys machine (slow/controlled)
105x10
120x10
135x10

Down the rack DB shrugs drop set
110sx10
100sx10
90sx10
80sx10
70sx10
60sx10
50sx8
40sx5

Abs
Weighted knee raises
32.5x12
32.5x8
Supersetted with Atlantis abs machine
195x15
195x15
Supersetted with Alternated twisted crunch (3s squeeze)
BWx10
BWx8

Stretching

Notes: the total reps for x sets with x weight training method is great. Gonna give it a go with a bigger weight every few workouts.

[PanzeR-]

Sunday: Cardio!

Tire drag: total of 5 drags over a set distance.
Tire flip: 2x speed flipping over that same distance.
Buddy flip: (flip back and forth to your partner, one of the two deciding if its sumo flip, conventional flip, swap position or 10 pushups each with feet on the tire)

85lb barbell superset (no break between each exercices):

Standing military press:
85x20

Walking lunges
85x24 paces

One-leg squat (foot on tire)
85x6|6

Front squats
85x12

Sldl
85x15

Floor press
85x25

6 pushups feet on the tire (lol)

Then progressive dash (up to 25 yards) while your partner swing a sledgehammer on the tire, switch position after the final dash, no break, repeat 3 times.

Was fun

[PanzeR-]

Monday
Shoulders-biceps

Standing military press
145x7
150x6
150x5+1 push press

Push press
125x14

Preacher curls
70x10
80x7
80x6
65x12+ 2 forced reps + 2 negatives

One-arm db lateral
40x8|8
40x8|8
40x6|6
Supersetted with
One-arm cross-body hammer curl
45x10|10
47.5x8|8
47.5x6|6
Supersetted with
Shoulder press machine
150x8
150x8
130x12

Cables arnold curls (with 3 secs hold)
60x8
60x8
60x8
Supersetted with
Lat-raise machine
195x5
150x10
150x10

Traps/shoulders/RCs exercice
2 sets with 30lb barbell

ISO 500
35x5|5

[PanzeR-]

Yesterday was squash/jogging

Today was legs

Wednesday
LEGS

BB squats
245x6
255x6
225x9
205x8 (3s pause atg)
155x20

Seated leg press (mix of 45lb/20kg/25kg plates eh)
8 plates totalx15
12 plates totalx10
14 plates totalx6
6 plates totalx24

Walking db lunges
40sx18 paces
42.5sx18 paces
45sx18 paces
Supersetted with
Seated calf raises
90x12
90x12
115x10

Leg extension
210x8
165x8 (2s squeeze+ negative)
7/7/7 with 120
Supersetted with
Reverse hyper
35lbx12
42.5x6
45x6

Lying leg-curl
Drop set starting with 120x12, finishing with 45x15

Amazing workout. Also got a new tire.

[PanzeR-]

Thursday
Chest

Flat BB
260x5
260x5
260x4
260x5

Incline DBs
90sx10
95sx10
95sx8
65sx16

Weighted dips
BW+90x13
BW+90x15
BWx30

Reverse cables extensions
180x10
180x8

Flat Dbs flys
50sx10
50sx4 (3 sec pause at bottom)
50sx4 ( 5 seconds negative)
Supersetted with
Skullcrushers
90x12
90x10
90x8
Supersetted with
Hammer db skullcrusher
22.5sx10
22.5x8
225.x8
Supersetted with
pushups
BWx10
BWx8
BWx6

[PanzeR-]

HIT cardio!

5'11'' tall tractor tire (425lb)
5 flips
5 flips
Indian run with my partner

225lb tire drag + pulling ourself with a rope
225lb tire drag without rope

425lb tire drag + rope
Supersetted with 225lb w/o rope

"Tire jerks"
1 set

Circuit of pushups, small tire flip, spring, jump squat

85lb BB lunges, 18/18/16/14/12/10/8 (break is the partner's set)

[PanzeR-]

Saturday
Back

DB rows
140x8|8
140x7|7
120x10|10
120x10|10
100x14|15

CG pulldowns
255x7
240x7
225x9
210x10

Underhand cable rows
195x9
180x8
165x10

Shrugs (no straps, 5s squeeze at top)
245x3
245x3
Supersetted with stiff-arm pulldowns
180x10
195x8

Shrugs drop set (5s squeeze)
245,195,145,95

Then 50 minutes of squash

A good ole 5-4-3-2-1 training

[PanzeR-]

sunday
delts-biceps

standing military press
155x5
155x5
145x8
145x8
115x15

WG upright rows
135x8
135x6
135x6
135x6
115x15

ezbar curls
125x7
125x6
115x7
115x6
85x18
supersetted with
reverse flys
25sx10
25sx10
22.5sx10
22.5sx10
17.5sx15

10 mins of stretching
BW: 199.4

[PanzeR-]

Monday
Legs

BB squats
265x5
275x5
225x10
160x20

SLDLs
225x8
225x8
225x9

Leg-curls
135x8
Supersetted with SLDLS
135x18

One-leg leg press
4 platesx10|10
5 plates x9|9
Supersetted with
calf raises on leg press
4 plates till failure
5 plates till failure

One-leg leg press
Drop set: 5 plates, 4 plates, 3 plates (got 10 reps each legs)
Supersetted with
Calf raises drop set
5 plates, 4 plates, Then the next with one leg: 3 plates, 2 plates , 1 plates


Leg extensions
195x10
195x10
Supersetted with
CS squats (heels together)
135x15
135x16

Leg extensions 21s
135x7-7-7

Leg curl drop set
Starting with 120x14, finishing with 45x15

[PanzeR-]

Wednesday
Chest-triceps

Flat BB
265x5
265x5
265x5
265x5

Incline BB
185x10
185x9
185x9

Decline CGBP
185x12
205x8
185x10

Seated press machine
Drop set starting at 210x1, finishing at 30x15

Flat DB flys (long pause at bottom)
50x5
50x5
Supersetted with skullcrushers
95x8
95x8
Supersetted with hammer db skullcrushers
22.5sx10
22.5sx10
Supersetted with pushups
BWx6
BWx6
Supersetted with bench dips
BWx10
BWx10

[PanzeR-]

Saturday
HIT Cardio

Medley
420lb tire flip x6
420lb tire drag
225lb tire drag
225lb tire flip till failure
40 yards dash
this was done twice.

225lb tire drag
2x till failure

[PanzeR-]

Sunday
Back

Weighted pullups
BW+70x6
BW+72.5x5
BW+55x7
BW+45x9
BWx16 (super wide grip)

Cables rows (underhand)
195x9
180x9
165x10

Alternated one-arm pulldowns
300lbx9|8
300lbx8|8
300lbx8|8, 250lbx5|5, 200lbx6|6, 150lbx8|8, 100lbx15|15

Machine rows
Drop set starting at 230lbx8, finishing at like 110x20

Shrugs (5s squeeze)
185x10
245x6
245x5, 195x5, 145x10, 95x10
Supersetted with
Stiff-arms pulldowns
180x8
180x8
180x8, 135x8
Supersetted with
Reverse flys (machine)
120x8
120x8
25x8, 12.5x15 (dumbells)

Infamous ab sets.

[PanzeR-]

Shoulders-biceps

Standing MP
155x8
160x6
145x8 (down to clavicle)
Supersetted with ez-bar curls
115x6
115x6
95x12

BB front raises
70x10
70x10
70x8
Supersetted with seated shoulder press machine
150x10
130x10
110x9

One-arm laterals
42.5x8|8

Db lateral raises
37.5sx10
Supersetted with Wide DB upright rows
37.5sx8

DB lateral raises
37.5x8
Supersetted with Wide DB upright rows
37.5x5
Then, DB lateral raises drop set, starting with 35x2, finishing with 10sx10 lol

Ropes cables curls
105x10
105x10
110x8
Supersetted with Reverse cables curls
105x10
105x8
105x7

One-arm conc curls
40x10|10
40x10|10

Oly bar front raises - near failure
WG upright rows w/ oly bar - near failure
CG standing MP w/ oly bar - near failure

100 reps challenge
oly barx44 curls

[PanzeR-]

Legs

Below parallel box squats
225x8
245x8
255x6
265x4, Drop set :235x4, 195x8, 135x12

Deadlifts
275x3
225x5
295x2
305x2
(nailing down the form)

Leg press (25kg plates)
5 plates per sidesx12
11 plates x16
12 plates x15
Supersetted with
Calves (on leg press)
10 plates x a bunch
10 plates x a bunch
10 plates x a bunch

Legs extensions
195x10
210x10
225x7 Drop set till 30x15 lol
Supersetted with seated calves raises
95x14
95x14

[PanzeR-]

Chest-triceps
Flat BB
270x5
270x5
270x5
270x3+1
(same weight next week)

Incline BB
185x10
185x10
185x10
(190 next week)

Floor press (new exercice)
185x14
205x8
220x6

Cables cross overs (downward)
105x10
105x8
Supersetted with cables cross overs (upward)
45x10
45x10
Supersetted with dips
BWx16
BWx14

HEPTASET
Flat db flies 52.5x a bunch (some normal tempo, some paused)
straight bar skulls 90x 10 or so
Hammer db skullls 22.5sx8
Pushups BWx6 then one negative
Bench dips BW x10
Seated press machine 110x4 negatives
Seated fly machine 185x5

Gonna start with 225 on floor press next time.

[PanzeR-]

back
deads
315x2 (one sldl, one regular)
315x2 (one sldl, one regular)
315x3, good ones!
140x15

DB rows
140x8|8
120x12|12
100x15|15

Alternated plate loaded pulldowns
3plates+25 per sides,x 6|6
3 plates+25 per sides x5|5
3 plates + 35 per sides x 5|5 Drop set finishing with 2x45x15|15

Underhand cables rows
180x10 (squeeze, negative)
135x 7 ( same thing)

Face pulls
105x10 (squeeze)

Stiff arm pulldowns
180x10/ 135x10

Weighted hangs
Bw+90xsome time
Bw+90xsome time

[PanzeR-]

Legs
BB squats
225x10
225x10
225x10
225x10

BB lunges
135x16
140x12
140x13

One-leg squat (dbs)
40sx9|7
37.5sx10|7
35sx10|7
Supersetted with seated calf raises
45x a bunch
70x a bunch
90x a bunch

Leg extensions
195x8
195x13
Supersetted with leg-press
10 plates x a bunch
12 plates x a bunch
Supersetted with donkey calf raises (legpress)
10 plates x a bunch
10 plates x a bunch
Supersetted with seated calf raises
45 till failure
45 till failure

lying leg curls
140x14
140x12
Supersetted with
SLDLS
135x14
135x12

Reverse hypers
25x8
35x8

[PanzeR-]

Chest-triceps
Flat BP
270x5
270x5
270x5
270x5

Incline BP
190x10
190x10
190x8

Floor press
225x8
230x6
235x6

Flat db flys
55sx10
55sx8
Supersetted with
Skullcrushers
95x10
95x7, then 7 reps of cg

Deca sets:

flys with pause
skullcrushers
cgbp
hammer db skulls
pushups
bench dips
db press
db flys (lighter weight)
Dips (negative)
diamonds pushups hold

[PanzeR-]

Back
Weighted chins
BW+45x12
BW+70x6
BW+70x6
BWx19,75

WG cables rows (to chest)
150x8
165x8
180x8
195x6

Pullups drop set
BWx10, bwx6, bwx3, bwx2 bwx1 (negative)

Rack pulls
275x10
295x6
315x6

Giant set
rack pulls/shrugs 275x8
reverse flies 135x7 (negative)
db shrugs 90sx8
CG cable rows 5x150, then 3 reps with squeeze
stiff arm pulldowns 135x14
middle back shrugs 45sx4

[jonathanqc]

weak sauce

[PanzeR-]

strong 3rd post

[PanzeR-]

Shoulder db press
80sx10
80sx8
80sx8

Ez-bar curls
115x8
125x6
130x6
Supersetted with standing MP
135x6
135x5
135x5+ 2 push press

DB laterals
45sx6
45sx6
45sx6, Drop set finishing with 10sx10

Seated lateral raises machine
150x16
165x12
180x5
Alternated (no breaks in between sets/exercice)
With db hammer curls
42.5sx13
45sx11
47.5sx8

Reverse curl/front raises
65x a bunch
Front raises till failure then reverse curls till failure
65x a bunch

Incline front raises
17.5x a lot, 3 last with negative

Shoulder destroying barbell burn set.

Cable curls RP
150x10, 150x6, 150x3, 150x2, 150x1

ISO 500
40x5|5

Ab killer set.

[PanzeR-]

Yesterday was circuit training day.
My lap time was 37 seconds.

circuit training cardio day

first circuit x2
getting 5 rocks from point A to point B (rocks weight between 50 an 100lbs)
dragging 225lbs tractor tire
lunges until faillure with 85 lbs

second circuit x4
running from point to point 20 feet 6 times
jumping over 2 bench 4 times
flipping 225lbs tire 6 times

copied from jo's log.

[PanzeR-]

Wed
shoulder biceps
seated db press
80sx10
80sx8
80sx8

i dont really remember all the rest, so i will live it there.

[PanzeR-]

sunday
legs
BB squats

10x3x270

Then 2x an heptaset consisting of:
BB walking lunges with 90 lb to failure
Leg press (10x25kg plates) till failure
Heels together bb squats with 135 pound
Leg extension (8rm till failure, 50% the weight till failure, back to the 8rm till failure)
Leg curls about 10rm till failure, the 50% the weight in negatives
Donkey calve raises: 5 reps pause at bottom, then 5 reps 3s squeeze at top

The 2nd time we did a 7-7-7 on leg extension and leg curl.

Followed by a few games of squash.

[PanzeR-]

Vertical pull Horizontal push
Flat BB
275x4
275x3
275x3
225x12

CG pulldowns
255x8
270x6
270x5
195x18

Alternated, non stop, no breaks
Incline BB
185x12
185x8
185x8
Chins/hammer chins/pullups
BWx12
BWx8
BWx7

Cables Cross-over
100x10
100x9
Supersetted with
Dips
BWx20
BWx17

Alternated, non stop, no break
270x8
255x6
240x6
Stiff arm pulldowns
195x10
180x9
165x8

[PanzeR-]

Wednesday
Traps-arms
BB shrugs
297x14
337x9
357x6
368x6

Floor press
225x10
245x6
255x5-6

Ez-bar curls
115x11
135x6
95x17

OH db ext
100x16
110x11
110x10, 50x14

Alternated w/o breaks
Cable curls
165x9
150x8
135x12
Dips
BWx30
BWx20
Bwx17

Giant set:
Skullcrushers 100x11
CGBP 100x10
Hammer db skulls 25sx6
DB hammer curls 55sx6
DB hammer curls 30sx11
Alternated ISO 500 30sx2|2

[PanzeR-]

Vertical push horizontal pull
WG cable rows
180x12
210x8
210x7
165x16

Alternated non stop, no breaks
Front raises
60x15
60x12
60x10
Seated shoulder press machine
130x16
130x12
130x8

Alternated non stop, no breaks
Strict lat raises (db)
40sx7
35sx8
30sx11
Seated row machine
170x16
170x15
170x13

Same ****
One-arm cable lat raise
30x5|5 (negative)
35x8|8
40x5|5
One-arm cable row (negative/squeeze)
105x10|10
105x10|10
105x10|10, 60x8|8

Bent-over db raises
20sx16
20sx13

(all supersetted, of course)
Weighted decline sit-ups
45lbx12
45lbx10
Balls throwing decline situps
x8
x8
Weighted knee raises
30x6 + couples of leg raises after
30x7 + couples of leg raises after
Alternated crunch (with squeeze)
x6
x6

[PanzeR-]

Legs
BB squats
4x10x230

SLDLS
135x15
185x12
205x12
225x11

Calves on leg press
3 plates per sidesx12
7 plates x 10
7 plates + 35lbx10
4 platesx26

One-leg squat
45sx10|6
40sx10|6

GHR
2x3 negatives

[PanzeR-]

Best workout i had in awhile!
Chest-tri
Weighted dips
BW+135x9
BW+160x6
BW+160x6

Paused Flat BB
225x5
230x5
235x5

Incline DB flies SS with Incline DB press (VERY short break)
70sx7 | 70sx6
60sx10| 60sx5
52.5sx8|52.5sx4

skulls SS w/ hammer db skulls SS w/ Dips
105x12 | 27.5sx8 | BWx 12
105x8 | 27.5x7 | BWx 15 | + 11 bench dips

Seated press machine SS w/ Seated fly machine
170 till failure (negative) | 7/7/7 with 195 (failure on 3rd rep last set)
170xfailure(fast), 90xfailure (half reps) | 225x3, 120x8

Amazing workout, gonna weight myself tomorow!
(Doing dips again saturday i think)