Operation Sick Kunt: 4% shredded with striated!

[Exane]

Hey everyone! Decided to start a log finally so I am going to jump right into it!

Quick over view of my training and sports history. Started back in January of 2004 for High School football, at a whopping 140 lbs. Other then a year and a half hiatus, I've stayed constantly tearing it up since. I've been an athlete my entire life. Been playing baseball and now softball since I was 4 years old, played soccer for 10 years, basketball for 8, a season of football, and now volleyball for 7 years. I plan on staying athletic through whatever path I chose in the fitness world.... other then that I have no goals as of now, other then being absolutely sickening 24/7

I've followed several different training programs, some for football, some for ****s and giggles, but right now I am going to stick with my typical bro split, til I get bored of it probably.

Monday: Chest
Tuesday: Back
Wednesday: Arms
Thursday: Delts
Friday: Legs
Saturday: Chest/Back
Sunday: Arms

Off days come whenever I need them or I am too busy to make it in the gym, but I don't really plan them out. Ive got a whole bunch of lifts back logged but I am going to start from Monday the 13th. Don't know what else to fill you in on so I am just going to get to the good stuff. Any questions, please ask away, I'm honest about everything!

[Exane]

Monday 8/13: Chest

Incline BB Bench.
135x12
185x10
225x9
255x4
135x10

DB Flat Bench
75'sx12
100'sx10
100'sx10
100'sx10

Cable Crossovers
40'sx12
40'sx12
40'sx12
40'sx12
40'sx12
40'sx12
40'sx12

Cable Flys
30'sx12
30'sx12
40'sx10
40'sx10
40'sx10
50'sx8
50'sx8

DB Pullovers w/ Plate Pushes w/ DB Shrugs
60x8
60x8
60x8
60x8
60x8

5'sx10
5'sx10
5'sx10
5'sx10
5'sx10

90'sx14
90'sx14
90'sx14
90'sx14
90'sx14



Dat pump!

[Exane]

Tuesday 8/14: Back

Deadlift
225x10
315x10
405x8
495x1

Hammer Machine Pulldown
225x12
315x12
315x12
405x6
405x6

Bentover BB Rows
135x12
135x12
185x10
185x10

Wide Grip Chins
BWx8
BWx8
BWx8
BWx8

Standing Cable Crunches
70x12
70x12
70x12
70x12

[Exane]

Wednesday 8/15: Bi's/Tri's

BB Bicep Curls
65x12
65x12
85x10
85x10
105x7
45x10

Cable Bar Pushdowns
100x14
100x14
120x10
120x12
140x8

One Arm Overhead Cable Curls
30x14
30x14
30x14
40x12
40x12
40x12

Overhead Cable Cross Tri Extensions (FST-7)
20x16
20x16
20x16
20x16
20x16
20x16
20x16

Cable EzBar Curls w/ One Arm Cable Pulldowns
70x10
70x10
70x10
70x10

20x14
20x14
20x14
20x14

Seated Tricep Extensions w/ DB Curls
80x10
80x10
80x10
80x10

35'sx8
35'sx8
35'sx8
35'sx8

DB Shrugs
85'sx14
85'sx14
85'sx14
85'sx14
85'sx14

[Exane]

Thursday 8/16: Delts

DB Shoulder Press
65'sx12
85'sx12
100'sx7
100'sx4

*No spot on the 100's.

Standing Cable Lateral Raise
10'sx16
20'sx14
20'sx14
20'sx12
20'sx12
20'sx10

Laying Rear Delt Raise w/ Standing BB Military Press
30'sx14
30'sx14
40'sx14
40'sx14
50'sx14
50'sx14

75x20
95x20
135x8
135x8

Arnold Press
50'sx8
50'sx8
50'sx8
50'sx8

Standing Cable Crunches
70x12
70x14
70x16
70x18

DB Side Bends
90x10
90x12
90x14
90x16

[Exane]

Friday 8/17: Legs

Box Squats
225x10
315x10
405x5
495x2
545x1

Seated Calf Raises (Slow)
2 1/2 Platesx12
2 1/2 Platesx12
2 1/2 Platesx12
2 1/2 Platesx12
2 1/2 Platesx12

DB Shrugs
90'sx14
90'sx14
90'sx14
90'sx14
90'sx14

[Exane]

Saturday 8/18: Chest/Back

Flat BB Bench w/ Hammer Machine Pulldowns
135x6 (warm up)
225x10
225x10
225x10
225x10
225x10

225x14
225x14
315x10
315x10
315x10

Incline BB Bench w/ T-Bar Rows
135x10
165x10
165x10
185x10
185x10

3 Plates x12
3 Plates x12
3 Plates x12
3 Plates x12
3 Plates x12

DB Flys w/ Bentover BB Rows

40'sx10
40'sx10
40'sx10
40'sx10
40'sx10

135x10
165x10
165x10
185x10
185x10

Incline DB Flys w/ Close Grip Chins
40'sx10
40'sx10
40'sx10
40'sx10
40'sx10

BWx10
BWx10
BWx10
BWx10
BWx10

Cable Crunches
120x12
120x12
120x12
120x12

DB Side Bends w/ DB Pullovers w/ Plate Pushes
100x10
100x10
100x10
100x10

60x10
60x10
60x10
60x10

5'sx10
5'sx10
5'sx10
5'sx10

[Exane]

Sunday 8/19: Bi's/Tri's

DB Alternating Bicep Curls
35'sx15
35'sx15
50'sx8
50'sx8

Tri Bar Pushdowns
100x16
120x14
140x10
150x10

One Arm Overhead Cable Curls
30x14
30x14
30x14
40x12
40x12

Overhead Cable Cross Tri Extensions
20x18
20x18
20x18
30x10
30x10
30x10

BB Bicep Curls (FST-7)
65x10
65x10
65x10
65x10
65x10
65x10
65x10

Close Grip Bench
135x12
135x12
185x10
185x10

Spider Curls w/ BW Dips
25'sx14
30'sx10
30'sx10
30'sx10

BWx14
BWx14
BWx14
BWx14

Face Pulls
60x10
60x10
60x10
60x10

BB Shrugs
225x18
225x18
315x10
315x10

Incline DB Shrugs
90'sx14
90'sx14
105'sx12
125'sx10

DB Shrugs
130'sx10
130'sx10

[carnage1985]

Intradasting

You're pretty strong Cuzz

Maxes??

[kids.got.soul]

so fukin in on this

[Exane]

Intradasting

You're pretty strong Cuzz

Maxes??

Thanks mang

Bench: 375
Squat: 500
Dead: 565

Havent hit those in a while but those are my best ever

so fukin in on this

Welcome!

[BabyOilBrah]

Babyoilbrah up in this mother f*cker.







Exane is the man, and one epically strong, glute-striated beast.

[John$Galt]

In

wtf @ your volume. How long do these workouts take, and how much rest in between sets?

[ampUP11]

In on dis for striated glutes (nh)

[Exane]

Babyoilbrah up in this mother f*cker.







Exane is the man, and one epically strong, glute-striated beast.

Hellyeahmother****er.jpeg

In

wtf @ your volume. How long do these workouts take, and how much rest in between sets?

You mirin bro? Id say the core of my workouts take about an hour, I slow down a lot when I get to abs and traps for some reason. I average about 30-45 seconds between sets for the majority of my lifts, but on my big exercises I take about a minute or two.

Nice.
Subbed.

Appreciate it bro!

In on dis for striated glutes (nh)

Going to need to work on my rear double bi and glute spread it appears

Welcome!

[nvrstopworking]

In.

Srsly mirin' dem DB Presses with the hundos. Freak status for sure.

Nice job ya joocy kunt!

[BigDubbe]

I guess no bulking for the winter???

[jshaw5]

[Exane]

I guess no bulking for the winter???

3

Still undecided on this. You have me wanting to hit 220 but you know how I feel about my abs.

[jshaw5]

Damn man, do you ever take a day off? That's some crazy work the past week.

How close do you think you are to those maxes?

[Exane]

In.

Srsly mirin' dem DB Presses with the hundos. Freak status for sure.

Nice job ya joocy kunt!

Appreciate it, hoping to put up some even better weight next time around... was still not fully recovered from being sick the previous week.

Damn man, do you ever take a day off? That's some crazy work the past week.

How close do you think you are to those maxes?

Normally no, maybe a Sunday here and there. But ever since I got my GF I have been busy ever weekend and my sleep hasnt been sufficent enough to hit it that hard so I have been missing Saturday and Sunday.

Id say I am not too far off. I think my bench and squat are right there, but my deadlift is probably way off. I havent been training it as hard or as consistantly, but I want to start fresh on it again so I plan on doing a lot of working sets between 405 and 455 in the up coming weeks

[b0yer2]

IN!

No off days?

I ran a 6-7x a week program for a year or so and did not see much growth. After having "Off Days" where i do HIIT I feel like I am seeing a lot more growth than when I did 6-7x a week.

Just an idea. Good luck mang.

[NextProtege]

I will follow, great strength!

[Exane]

IN!

No off days?

I ran a 6-7x a week program for a year or so and did not see much growth. After having "Off Days" where i do HIIT I feel like I am seeing a lot more growth than when I did 6-7x a week.

Just an idea. Good luck mang.

Would like to switch out some of my Saturdays or Sundays for some HIIT training, pretty solid idea, thanks broham!

I will follow, great strength!

Welcome and thank you, hoping to be at full strength this week and doing nothing but going up through the winter! Should be fun!

[b0yer2]

Would like to switch out some of my Saturdays or Sundays for some HIIT training, pretty solid idea, thanks broham!

Hill Sprints and prowlers will help improve squat and deads. Does your gym have a prowler or large tires? Just some ideas.

[BabyOilBrah]

Still undecided on this. You have me wanting to hit 220 but you know how I feel about my abs.

Do both...


BLAST AND CRUISE!!!!!!!

[dirtylawnchair]

[nvrstopworking]

LMAO @ that gif! ^^^^

[Exane]

Hill Sprints and prowlers will help improve squat and deads. Does your gym have a prowler or large tires? Just some ideas.

We have a 500 lb tire, not sure about the prowler though.

Do both...


BLAST AND CRUISE!!!!!!!

Probably this, gain as much as I can (leanly) and cut hard. Rinse and repeat. Cycle about a month and a half...

[nwskier]

holy chit! loving the volume and intensity in those workouts.

definitely in on this