InfiniteExcel's Journey: To Excel Infinitely.

[InfiniteExcel]

Ended up getting in a session

barbell shrugs: 225x8-12 for 3 sets, 295x8-10 for 3 sets

(slow and focused on the feel for the most part.)

hanging knee raises: 4 sets

crunches/sit ups on this little bench meant for crunches/situps: 3-4 sets

30-60 sec. rest between sets

[InfiniteExcel]

I've been doing a thorough, head to toe stretching/foam rolling routine that takes at least thirty minutes. I aim to do this at least on four days of the week (particular stretches are done at any time in which I feel the need to).

*Look into more back, bicep and leg stretches.

Chest and back this evening

[InfiniteExcel]

incline db press: 115x10, 115x7, 115x6, 115x5

slight incline flyes: 40x10, 50x10, 50x10, 50x10, 35x15

pec deck: 130x?, ?, ?, ?, ?

cable flyes: "35" x 8, not heavy enough, after the 8th rep switched to "50" for 8-10

underhand rows: 205x10-12, 205x10-12, 205-x10-12, 205x10-12, 205x10-12

pull ups: 6-10, 6-10, 6-10, 6-10

seated machine row: 150x10-12, 150x10-12, 150x10-12, 150x10-12

back machine 1 (like a downgraded version of a lpd station; has it's handles/rom fixed in place: 140x12, 140x12

dumbbell pullovers: 65x7-10, 65x7-10, 65x7-10, 65x7-10

NOTES:

-Pressed at a higher incline than I pressed at the last session, added +2 reps
-stopped counting my reps for a lot of my sets, applying my focus to the feel of the movement and adjusting it as needed.
-first workout using "Amin.o Energy" by Optimum Nutrition..tremendously satisfying supplement. There were few moments throughout my workout where I felt fatigued aside from the time during my sets. I felt extra aware of my surroundings and an increase in my ability to dial myself in to my sets. Would recommend, will buy again!
-session lasted for roughly 75 minutes give or take
-gym weight was 208.2 lbs (1800 calories on the day, two bottles of water, animal shirt, adidas pants and nike shoes

[InfiniteExcel]

I have recently set the availability of my YouTube videos to private. Certain videos from certain times have contributed to my feelings of being stuck on certain things, or they (the videos) were simply horribly shot with a camera nearly as laughable as the effort put into using it.

I'm going to be dropping up to $500.00 on a new cam corder, kicking off a new chapter in lifting & my life. After that, it's time to keep a well kept log with a lot of effort put in. Whether it be putting on my socks in the morning, lifting weights, or creating opportunity for good things..I promise, to myself, that I will no longer half-ass anything.

[BulkingForever]

I like seeing this new attitude brother

[InfiniteExcel]

I like seeing this new attitude brother

--

Biceps, triceps and shoulders

one arm hammer curl with free hand braced against the wall, leaning against the wall: 95x6-8, 95x6-8, 95x6-8, 95x6-8 (go heavier)

concentration curl: 45x8-12, 45x8-12, 45x8-12, 45x8-12

spider curls w/ ez bar lying frontwards on an inclined bench: 55x8-12, 55x8-12, 55x8-12, 55x8-12

Close grip bench press (ring finger at the end of the knurling): 295x4 (PR), 225x10, 225x7, 225x7

Skull Crushers with ez bar: 85x10-12, 85x10-12, 85x10-12, 85x10-12

rope push down: "65"x8, "50"x12, 12 - worked my way down the stack 50-30, 5 lb increments, 6-8 reps per setting

military press: 135x8, 135x8. 135x8

side raises: 55x8, 45x12 <-(cheated), 55x6 superset with 25x10, an incomplete of 21's with 25 and two arm db ext 65x12

chest supported side raises on an inclined bench (palms down): 30x8-12, 30x8-12, 30x8-12

Notes

-20 lb pr on close grip? sweet! haven't done cgbp, aside from last week, in I'd say 4-5 weeks and the heaviest I'd gone 4 weeks ago was 175.
I'm going to guess that my CNS is currently more able to perform than it may have been months ago
-I know I felt very solid and stable on the bench. I felt A LOT of support from my lats..far more than I've ever felt.
-On skull crushers, I felt my triceps being stretched more so than engorged with blood. It wasn't painful, but I've got this feeling that it wasn't a good thing. hmmm.

[InfiniteExcel]

I could say that I spent Tuesday and Wednesday doing some strongman-esque tasks at work. Atlas stone loads (stacking boxes of paper lol), cutting/tearing apart berber carpet, wielding a sledge hammer, dismantling staircases/benches, throwing wood around. On top of this, my sleep schedule went from going to sleep at 2 am to having to wake up at 5:30 am..feeling pretty pooped.

I'm undecided if I'm going to squat and deadlift today.

[InfiniteExcel]

-Picked up the Canon Vixia HFM50; very impressed. Can't wait to try it out in the gym atmosphere!
-My Strength wasn't there on this day. I was about to have a lifeless workout until two sexy girls made their way into the weightroom. I instantly went from feeling like needing a few more rest days to not being able to sit still, lol.

Incline DB Press: 130x4..I was hoping to get 8 =/

Incline DB Flyes: 60x8, 60x8, 60x8, 60x8, 45x10

Pull ups: ?, ?, ?, ?, ?

DB Pull overs: 75x8, 75x8, 75x8, 75x8, 75x8

T-Bar Rows: 90x10, 115x10, 115x10, 115x10 (weight added to the bar)

Seated Machine Row: 160x10, 160x10, 120x12, 120x12

Cable flyes: "35"x12

Pecdeck: 130x10, 130x10, 130x10, 130x10

military press 135 superset bent over row x 8 (from the ground)

3 sets of curls

NOTES

-A lot of the sets were super sets and/or 60-90 sec. rest
-Thinking about backing off any lifting until Monday (depending how I feel tomorrow). I need to be as mindful and meticulous as possible with my training.

[InfiniteExcel]

Yesterdays workout

Rack pull (from the bottom portion of my knee): 405x4, 435x5, 435x4, 435x2, 225x10 (took the weights off right after my last set and then did 225x10 right away)

Quad curl: 160x15, 190x12, 220x10, 220x8, 220x8

Leg press: 310x10, 310x10, 310x10

Side bends: 40x12, 50x10, 50x10, 50x10, 50x10

Notes:

-Gym weight: 209
-Try out 4500 cals/day
-3 plates on rack pulls feels great, as it should. As I go heavier I hardly feel that my hips/legs/lower back are involved..turns into an upperback/traps shrug. As the weight gets heavier I lose all power/thrust from my hips and it becomes a slow grind, well before failure.
-Next session: try standing over the bar more. If that doesn't work, use 3 plates for a lot of sets (8-10).

[InfiniteExcel]

Old split

Chest+Back
Arms+Shoulders
Legs+Abs
Traps+abs

New split

Back+Biceps
Chest+Triceps
Legs+Abs
Arms+Shoulders
Traps+Forearms+Abs+Legs

On back day I'll do something like 6 sets of high reps, not to failure for biceps (same for triceps on chest day) and then 12 sets for bis and tris on arm day with heavier weight, lower reps (5-10). On traps, abs and forearms day I'll throw in 5 or 6 sets for each part of my legs (quad curl, stiff legg deadlift..high reps, light weight, nothing drastic)

thinkin about..

back/bis
chest/tris
off
legs/abs
arms+shoulders
traps+abs+forearms+legs
off

May end up making it 4 workouts/week as I prefer to go harder with each individual session.

[DDon1996]

4500 calories of peace.

[InfiniteExcel]

4500 calories of peace.

I've seen many posts stating ________ of peace. Not sure what y'aller getting at

Chest - Incline DB Press, Incline DB Flyes, Pecdeck, Cable Flyes

Triceps - Close-Grip Bench Press, Skull Crushers, Overhead tricep extensions with cable rope

Back - UH Grip Pull Ups to Sternum, BB Rows w/ UH Grip, Seated Machine Row, DB Pull Overs

Biceps - Hammer Curl, Preacher Curl, Close Grip EZ Bar Curl

Shoulders - Military Press, Side Raises, Face Pulls

Forearms - Grippers, Reverse Curls, Wrist Curls

Quads - Back Squats, Leg Press, Quad Curls

Hamstrings - Lunges, Leg Press, Deadlift/Rack Pulls

Calves - DB Calf Raises, Leg Press Calf Extensions (*my calves can grow massively if I want them to, and I do)

Traps - BB Shrugs, BTB SM Shrugs, Neck Curls

Abs - Side Bends, Hanging Knee Raises, Crunches, Stomach Vaccuums

[InfiniteExcel]

Back & Biceps

T-Bar Row: 2pl8sx12, 3pl8sx8-10, 3pl8sx8-12, 3pl8sx8-10

Gironda Sternum Pull Ups: 6-10, 6-10, 6-10, 6-10

DB Pullovers: 80x7-10, 80x7-10, 80x7-10, 80x7-10 PR

Seated Machine Row: 170x8-10, 170x8-10, 170x8-10 PR

Rack Pulls: (135x8, 225x8, 315x3, no rest except for plate changes), 315x6-8, (315x5, 225x8, 135x8, same thing)

Hammer Curls: 40x10-12, 40x10-12

Close-grip Upright Row Bar Curls: 85x8-12, 85x8-12

DB Preacher Curl: 30x12-15, 30x12-15

Notes:

-Video uploads will take place once per week as a compilation of highlights from each session.
-Gym weight: 205.6 lbs. Weigh myself next Tuesday.
-60 sec. rest between sets for biceps
-Session lasted for 60-70 minutes.

[InfiniteExcel]

Chest & Triceps

Incline DB Press: 130x6, 130x2, 115x8, 115x6, 115x6

Decline DB Flyes: 45x?, 45x?, 45x?

Pecdeck: 130x?, 145x?, 145x?, 145x?

Machine Chest Press: 130x?, 130x?, 130x12-20

Cable Flyes: "35"x?, "35"x?

-

Close Grip Bench Press: 185x7, 135x8-10, 135x8-12, 135x10-15

(two sets superset with db skull crushers 25x?, one set was a giant set with the db skulls and also db flyes)

Over Head Cable Tricep Extensions W/ Rope: "30"x?, "35"x?, "35x"?


Notes

-My strength with the 115s does not correlate with the 130s. This tells me that my tendons/joints may be overwhelmed by pressing with such heavy dumbbells. Look into picking up wrist wraps and elbow sleeves.
-Awesome workout, was really in the mood to tear **** up. Motivated.

[BulkingForever]

Whats your Incline DB Press PR?

[InfiniteExcel]

Whats your Incline DB Press PR?

120s for 12, not for long though!

[InfiniteExcel]

Squats

315x3
315x3
315x2
225x5 (as low as possible, paused)

Stiff leg dumbbell deadlifts

45x10
65x8
75x8
75x5
75x5

Quad/hamstring curls

4 sets and 4 sets, on the lightside, focused on feel

Leg Press

310x8
310x8
310x8

Abs

Crunches - 5 sets, 10-20 reps

Side Bends - 40x8, 4 sets, 30 seconds of separation

Hanging Knee Raises - 4 sets, 10-20 reps, 45 seconds of separation

Machine crunch - 4 sets, 8-15 reps, 30 seconds of separation..felt very nice

Notes:

-Strength wasn't there. Good workout nonetheless.
-Really looking forward to conditioning when the snow is gone. Basketball, sprinting while playing catch etc

[InfiniteExcel]

Arms & Shoulders

(saturday the 23rd)

*Duration: Somewhere in the ball park of ninety minutes.

Hammer Curls

100x6
100x6
100x6
75x10

Close Grip Row Bar Curls

85x8
85x8
85x12
85x8

DB Preacher Curls

35x10
30x12
30x10
25x15-20

Close Grip Bench Press

295x4
295x2
245x8
245x5
245x3

Skullcrusher/Tricep ext. w/ EZ Bar

95x8-12
95x8-12
95x8-12
95x8-12

Behind The Head Tricep ext. w/ Rope

"35"x8-12
"35"x8-12
"35"x8-12
"50"x8-10

Military Press

135x8
135x8
135x8

Side Raises

35x12
35x12
45x8

Chest Supported Raises on an Inclined Bench (palms down)

30x8-12
30x8-12
30x8-12
30x8-12

Notes

-Set up could have been better on close grip.
-Have lots of footage, not going to upload it. Camera dropped 20% in value less than a week after purchasing it. Going to try returning it.
-Invest in a tripod

[InfiniteExcel]

-Ended up getting $113.00 back on my camera
-Woke up this morning and it smelled like spring, which was pleasantly nostalgic. Well above zero all week, the suns rays are noticably stronger, good-bye snow!
-Back/biceps tonight

[InfiniteExcel]

Back & Biceps

T-Bar Rows

2platesx8-12
2platesx8-12
2platesx8-12
115lbsx8-12

Sternum Chin Ups

6-8
6-8
6-8
6-8

DB Pull Overs


80x8-12
80x8-12
80x8-12
80x8-12
*PR

Bent Over Barbell row w/ Underhand Grip

135x12-20
135x12-20
135x8-12

Seated Machine Row

175x8-12
175x8-12
175x8-12
*PR

"Back Machine 1" (like a down-graded version of a lat pull-down station)

135x8-12
135x8-12

Rack Pulls

225x8
315x6
315x6
225x8

Hammer Curls (slow and squeezed)

45x10
45X10

DB Preacher Curl

30x12
30x12

Close Grip Row Bar Curl

65x8
65x8
65x8
last set superset db row 85x8

Notes:

-Duration: 60 mins

[InfiniteExcel]

Forgot to post up my workout from the 25th. I was battling a headache after work/felt like I had came down with the flu. Bounced back and felt great the next day.

Shrugs: 225x?, 315x10, 315x10

db shrugs: 45x?

wrist curls: 85x8, 45x12, 45x12, 45x12

reverse curl: 65x8, 65x8

hanging knee raises: ?, ?, ?

side bends: 55x?, 55x?, 55x?, 55x? (30 sec. rest)

--

chest and tris tonight

[InfiniteExcel]

CHEST, TRICEPS & ABS


DB Incline Press

115x13
115x9
115x7
115x5
115x6
+2 forced

Decline Flyes

45x8-12
45x8-12
45x8-12

Pecdeck

145x8-12
145x8-12
145x8-12
115x?
115x?

Behind the Head Tricep ext. w/ Rope

"50"x8-12
"50"x8-12
"50x8-12"

Close Grip Bench Press

135x20
135x12-15
135x12-15
135x8-10
superset dbext65x?
(last set)

Dips

12-15
8-12
+50x6-8
superset 6bw

Machine Crunch
100x?
130x?
130x?
130x?
130x?

Side Bends

55x8-12
55x8-10
55x8-12
55x8-10
55x8-10

*30 sec. rest

- Notes -

Duration: 75 mins
Tied Incline PR
Bangin' out sessions

[InfiniteExcel]

Legs

Squats

315x1
7-8 sets
30-90 sec. rest
just about as low as possible
225x8
225x5 (at the end)

SLDBDL

70x8-10
80x8-10
80x8-10
80x8-10
80x8-10
*PR

Leg Press

330x8-10
330x8-10
330x8-10

Quad Curl

175x8-10
175x8-10
175x15-20

Hanging Knee Raises

10-15
10-15
10-15
8-12
8-12

*15-30 sec. rest?

- Notes -

Not worried about handling more weight than I've ever handled on squats right now
The plan is to do a hell of a lot of sets so as to improve my ability to perform a squat.
Accepting the unfortunate reality that I am passed the point of outdoing myself the next session, every session.
Remember that the absence of a personal record does not indicate whether I am adequatetly set up for gains or not.
Getting used to thinking with a weekly/monthly mind set.

[InfiniteExcel]

Arms & Shoulders

Close Grip Bench Press

305x2
315x1
315x1
225x12
225x8

Had I of intended/if I were to set out on going for a single, 335 is a lock

Behind the Head Tricep ext. w/ Rope

"57.5"x8-10
"57.5"x8-10
"50"x8-12
"35"x8-12
"35"x8-12
*PR

One Arm Tricep ext. w/ Handle

"15"x12-15
"25"x8-12
"25"x8-12
superset bth ext last set\

Hammer Curl

70x8
100x8
100x8
*PR

DB Preacher Curl

40x10-12
40x10-12
40x8-10
40x8-10
40x6-8

Close Grip Upright Row Bar Curl

85x10
85x6-8
85x6-8
85x6-8
couple sets SS w/ hammer curl w/ 45/50

Close Grip Bench Press SS w/ hammer curl OR 21's

135x20? - 30x?
135x20? - 30x? 2/3 of a set of 21s lol

Military Press

135x10
135x6
135x8-10

Side Raises

45x10-12
35x10-12
35x10-12
30x10-12

Chest Supported Raises on an Inclined Bench

30x8-10
30x8-10
30x8-10

- Notes -

Gym weight: 208 lbs
Greatest tricep pump that I've had in a long time
Duration: some time under 90 minutes
All sets were at least like 85% of my best effort, a lot were my best effort

[InfiniteExcel]

Tuesday, April 2nd

BACK + Biceps

T-Bar Row

3 platesx8-10
3pl8sx8-10
3pl8sx8-10
3pl8sx8-10

*PR

Sternum Chin Ups

7-10 reps
7-10 reps
7-10 reps

DB Pullovers

85x8-10
85x8-10
85x8-10
85x8-10

*PR

Bent Over BB Row w/ underhand grip

135x20
135x20
135x20+

Seated Machine Row

180x8-10
180x8-10
180x8-10

*PR

Back Machine 1

3 sets, forget weight, pretty light

DB Preacher Curl

50x8
35x12
35x?
35x?

*PR

BB CUrl

135x8
115x8

^ so gassed those were nearly cheated, form was very loose

- NOTES -

Duration: 55 mins

- - - - - - -

Wednesday, April 3rd

CHEST and TRICEPS

DB Incline

120x12.5
120x9
120x6
120x6
120x6

(Right front delt was stiff and sore, reps were kinda short, still pleased, maybe not a clear cut PR but the circumstanstial output seems promising) 3 mins rest between sets

Flat BB Press (wide grip, slow, little rest)

205x12
185x10
185x10

Decline DB Flyes

50x8-10
50x8-10
50x8-10

*PR

Pecdeck

100-160
3 sets, various seat and lever settings
On some days my front delts take too much of the bruint on this ****in machin

Cable flyes

"15-25"

3 sets

Dips

+55 x 6 + 2 bw
Bwx?
Bwx?
Bwx?

Close grip bench press

135x12
135x12

Behind the head tricep ext. With rope

"50"x10-12
"50x10-12"
"50"x10-12

[InfiniteExcel]

Whenever I try and access bb.com on my laptop: "not responding" happens. : /

Bb shrugs: 315x?, 315x?, 315x?

Db shrug: 85x?

Side bends: 55x?, 55x?, 55x?, 55x?, 55x?

Machine crunch: 120 x ?, 120x?, 120x?, 120x?, 120x?

Hanging knee raise: ?, ?

Decline sit ups/crunches: ?, ?, ?, ?

[InfiniteExcel]

LEGS


Deep High Bar Squats

315x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
right after last set
(275x3,225x5,135x15)

*60 sec. rest

Stiff Leg DB Deadlifts

90x8
90x8
90x?
90x?
90x?
*PR

Leg Press

350x8
350x8
350x8

(this machine goes up to 390)

Quad Curl

190x10
190x10
190x?

Machine Crunch

130x10-15
130x10-15
130x10-15
130x10
130x8-10
SS (100,80,60,120)
8-10 reps, 5-6 on the last increment

DURATION: 50 MINUTES

[InfiniteExcel]

Went on a 1.5 hour medium-fast paced walk last night. I felt very nice after I got back. Note to self: Go for walks more often.

Arms and shoulders soon.

Strategy?

[b]Along with trying for an increase in weight and/or reps from workout to workout, I'm also going to be definitively increasing the volume by adding in extra sets every workout for each muscle group. For example, last arm/shoulder day I did 15 sets for triceps, 12 for biceps and 10 for shoulders so this time I'll do 17, 14 and 12 sets along with trying to increase the weight and/or reps. I'm going to apply this for every body part.

I'll see how it feels to do this for another 3-5 weeks before having a 5-7 day rest period of big eating and a lot of time spent in bed/on the couch. Theoretically, after that rest block is when I'll be able to come back and set some decent personal records.

[InfiniteExcel]

ARMS & SHOULDERS

Close Grip Bench Press

315x2
295x3
295x2
225x10
225x7
*PR!

Behind The Head ext. w/ Rope

65x10
65x8
50x10
50x10
50x10
*PR

Dips

10-15
10-15
10-15
10-15

One Arm ext. w/ Handle

30x10
30x8

DB Preacher Curls

50x10
50x7
40x10
40x10
40x10
40x14
*PR

Hammer Curls

40x10
40x10
40X10
70x8

Concentration Curls

30x10-12
30x10-12
30x10-12
40x8

Military Press

135x10
135x8
135x8
135x7

Side Raises

40x10
25x12

Chest Supported Raises On An Inclined Bench

25x8-12
25x8-12
25x8-12
25x8-12
25x8-12
25x8-12

- Notes -

Pumped about my close grip PR
Duration: 80 mins.
Two rest days coming up

[BulkingForever]

solid squats!