They wil rise highest who strive for the highest place, Arete,MikeH journey to swole.

[.Arete.]

Arete's Stats:
Height: 5,8.5
Weight: 185
Stats:
Bench: 230+
Squat: 370-400
Dead Lift: 530-550
Lifting Experience:Lifted for 2 years, 1 with purpose, competes in PL
During this Log i will be doing a cycle, i will say when but no details will be posted in this log.

MikeH's Stats:
Height:5,10
Weight: 175
Stats:
Bench: 225
Squat: 315
Dead Lift: 440
Lifting Experience: Trained for 2-3 years, recently bulked, still lean

This is a joint Log between me and my friend who will be posting his work outs, weve known each other for years and have trained together on many occasions, we are currently at separate gym's but will make the effort to train together when ever possible. Enjoy the ride Fcukers.

Ill post Pictures soon.

[.Arete.]

Reserved.

[kaoslegend]

subbing

[sushi362]

da fuk?

U were natty and hit those numbers??
In to see what a cycle will do for you.

[.Arete.]

da fuk?

U were natty and hit those numbers??
In to see what a cycle will do for you.

Yep , i have a PL comp in November so will wait until then, i think ill start mid November, then make sure im swole during Christmas lol

Posting workout..

[.Arete.]

Back/Delts/Biceps

BB Rows
8 x 135
8 x 225
8 x 315
5 x 352
20 x 225
-Ouch.

Low Cable Rows
10 x 190
10 x 165
20 x 135
-Focus of squeeze

Standing Rear Delt Raises
10 x 40
10 x 45
10 x 45

Sitting Side Raises
12 x 25
12 x 25
12 x 25

BB Curls
10 x 90
10 x 90
10 x 90
-30 secs rest.

Preacher Curls
10 x 80
10 x 55
-Dropset.

BB Shrugs
15 x 135
15 x 225
10 x 315

Notes 9/10 Was really good, i wouldn't advice rowing this heavy too often, takes a lot out of me, Legs tomorrow, Mike is about to post now.

[kaoslegend]

i came

[BabyMuscles]

Wow strong ass rows.
Will Sub.

[mikeh91]

Sup, fairly new to the site so dont flame me if my posts are little boring to start off with lol. But yea as ARETE said been training coming up 3 years now, always had a bit of competitiveness between us but he`s a strong kid and pretty much dwarfs me on most lower body lifts- But always had quite an "Aesthetic"body so looking to hit 83kg at around 7/8BF ..

My stats are: Arms (cold) 16
Chest 42
Legs 22.5
waist 31

Anyway today was legs and abs-

Squats (12 inch step) 45 second rest 150-8
175-8
200-8
220-8
235-8 (these killed me, never been a strong squatter)

Leg Press: 430-8
430-10
430-10
430-10 (430 is the machine maxed lol, so just concentrating on form)

Leg extensions- 175-12
190-10
210-10
210-12

Lunges (dumbell) 66-16
66-16
66-16

Abs- decline bench crunches/sit ups. 30- bodyweight
30- 22lbs plate
30- 22lbs plate
30- 22lbs plate

Cable crunches- 100-12
100-12
100-12
100-12
Fairly good workout, struggled doing abs, as legs were fairly burnt!

[.Arete.]

i came

like a cheap firework.

Wow strong ass rows.
Will Sub.

Thanks man, will rep when off charge.

Good squats man, fuuuuu you and your Arms

[.Arete.]

Trying to upload the 352 x 5 but its killing my internet connection, will try again tomorrow.

[BabyMuscles]

Thanks man, will rep when off charge.

Good squats man, fuuuuu you and your Arms

No problem, Thanks. Got 315 for a single 2 weeks back but I want a vid to check my depth and form before I claim it. And my arms suck especially my shoulders. But goodluck to our future w/o waiting to see more.

Sup, fairly new to the site so dont flame me if my posts are little boring to start off with lol. But yea as ARETE said been training coming up 3 years now, always had a bit of competitiveness between us but he`s a strong kid and pretty much dwarfs me on most lower body lifts- But always had quite an "Aesthetic"body so looking to hit 83kg at around 7/8BF ..

Welcome to BB.com

[.Arete.]

Legs/Abs

Squats
5 x 135
5 x 225
3 x 264
3 x 315
3 x 330

Leg Press
15 x 500
15 x 500

Leg Extensions
12 x 10
12 x 10

Hamstring Curls
12 x 2 x //

Decline Crunches
20 x //
20 x //

Notes 6/10 Was ok, the 3 x 330 was pretty hard, i think i had 1 more but im still over a month out from my meet and dont want to burn out, We will be training together tomorrow doing Chest.

Funny story: Walk in to gym, some guy says "You ok Geezer" i reply not too bad, he says "What you Smashin today" i burst out lauhing trying not to look like a d1ck and woddle off to the squat rack.

[mikeh91]

Turns out ARETE has broke his computer, a chronic virus or something (we all know what that means ha). Today was alternative/light chest. We pretty much followed the same workout so I wont post it all twice.

Incline Bench- 132-8
154-12
165-12
165-10

Flat Bench Dumbell Press- 77-12
77-12
77-10
77-10

Delcine Bench Press (We both hate this, and always avoid it!) 132-8
176-10
176-8
176-6

Fairly good short workout, must of the sets were close to failure with ARETE edging 1 or 2 reps on me. I finished off with abs- 4 sets of 30 decline crunches, and cable crunches, ARETE finished with tricep extensions 88-10 for 3 sets and a few dips. All in all a good sesion for both of us really.

[DanielBeauchamp]

In. Good luck to you both!

[.Arete.]

In. Good luck to you both!

Thanks brah, appreciate the support

Using my lady friends laptop, Mike covered the work out, was pretty solid all round, Im doing back tomorrow, which will involve dead lifts.

Final Note, We'l both put up pictures next tuesday hopefully, as mine is old, his is gay lolz...

[mikeh91]

Deadlifts- 220-8
308-6
330-4 (gutted i couldnt get five, lost my grip on my last rep!)
341-4

V-Bar pull downs- 176-8 x 4

T-Bar rows- 3 plates-10
4 plates-8
5 plates-6
5 plates-4

Wide grip chins (hanging/dead) bodyweight 3 sets of 8
22-6
22-6
Croc Rows- 88-12 (each arm)
88-12
88-12

Really good workout, first time i did deadlifts in a while so kinda feeling it in my lower back today- hoping to be able to rep 400 eventually! Think ARETE did deads aswell, no doubt repping 480 or something stupid!

[baco_bacon]

Haha this journal is awesome, good luck!

[NeoginCF]

Subbed
Gl on your comp arete

[.Arete.]

Haha this journal is awesome, good luck!

Thanks buddy hopefully it will impress.

Subbed
Gl on your comp arete

Thanks buddy, 4 weeks now ahhhhh...

[.Arete.]

Back

Dead Lifts
5 x 225
5 x 315
1 x 400
1 x 462
2 x 500
-All easy, next week ill get 2 x 506, then single 517, lifts iv'e done before but then have 2 weeks rest from dead lifts, the plan is, open at 506,then 528 then 550 Rarw btw.

Pull Downs
x 10
x 10
x 12
-Sorry i really cant remember the weight.

Pull Ups
10 x bw
10 x bw
10 x bw
-30 seconds rest.

Abs-Decline Crunches
x 20
x 20
x 20

- I did some Biceps and shoulders saturday morning also but it was only short and simple, bi's felt good though

Notes This was an easy session, deadlifts were so easy, i could of got the 500 for 3 at least. Rest day now

[mikeh91]

Bench squats-
132-8
220-6
264-6
264-6
264-6 Fairly easy few sets, didnt go to failure just concentrating on form.

Leg Press (the most useless peice of gym equipment/machine ive seen, it maxes at 420!)
420-12 x 4

Leg curl- these murdered my hamstrings! 132-8
132-10
132-12
132-12
Leg extension- 75-8
75-10
90-8
90-8 (drop set)

Really get on well today, never had greatlegs but im slowly getting making gains. Pretty short workout just 45 mins but i could barely drive home my legs buuurned!

[baco_bacon]

Double at five hundo? I likey...

@Mike -Bench squats rock! Is that about parallel for you? I'm about 1-2 in above parallel when I do them but i'm also 5'8

[sushi362]

I wish i had a strong workout partner...

[mikeh91]

Double at five hundo? I likey...

@Mike -Bench squats rock! Is that about parallel for you? I'm about 1-2 in above parallel when I do them but i'm also 5'8

Cheers bro! yea its a fairly low bench, but its not quite parallel so probably an inch or two off, at your age i wasnt even squating- your stats are awesome dude!

[baco_bacon]

Cheers bro! yea its a fairly low bench, but its not quite parallel so probably an inch or two off, at your age i wasnt even squating- your stats are awesome dude!

Haha sounds good.. and thanks!


^^^ and what Sushi said, I'm usually the strong one when I lift with friends(which isn't saying much)... that's what happens when you lift @ the YMCA lol

[.Arete.]

Double at five hundo? I likey...

Ha Dead lifting always just seemed easy to me, i mean, its picking a bar up lol

I wish i had a strong workout partner...

I edge Mike but not my much, if i had his shape/Arm size and abs along with my size and strength i'd be a powerlifting model lol.

@Mike strong squats, We'l have to do legs when im one with my pre comp run!

[mikeh91]

Incline DB press 88-8
88-8
88-8
88-6

Flat bench DB- 88-8
88-6
88-5 (would love to be able to 92 lbs on both incline and flat bench but my Gym is pretty weak and the heaviest DB`s are 88, didnt have a spot so struggled to really rep out)

Incline DB flys- 53-15
53-15
53-15
44-15 (drop set to 25 reps with 35 lbs DB`s) Fairly good form, really trying to squeeze out the contraction and not bothering to lock out at the top.

DB pull overs- 70-15 x4 (not a massive fan of these really)



Front Delts:

Barbell front raises 44-10
44-12
44-12
44-12

DB shoulder press- 70-12
70-10
70-10
70-10 Didnt go to heavy on these, was feeling pretty fatigued at the end so just concentrating on a nice low form.

Cable Front/side raises- (cant remember the weight- was real light though!) -12x 4

Good session, first time i really mixed front delts and chest, felt good though was in the gym 1.5 hours so a pretty long workout. Lol, out of the 5 guys in my gym today 4 of them spent over an hour doing biceps- just shows what type of **** gym i use!

[DanielBeauchamp]

Ha Dead lifting always just seemed easy to me, i mean, its picking a bar up lol

Haha this ^ All you have to do is pick the bar up; and you can put all of your energy into it. My pull is ~120lbs over my squat.

@Mike: Nice incline press you got there!

[mikeh91]

@Mike: Nice incline press you got there!

cheers bro, shame ARETE has done 100-5 before!