KG's Strength Training Journal

[AirForceV]

GA? Is that Pacific ocean or Atlantic? lol


Yeah I would say 14~% body fat. Needs moar delts breh. Strong traps haha.

[ThruH1ker]

Showing good mass on your delts and traps!
And I'd call it 14%

14 okay I'll get there eventually.Thanks for the input fit.

GA? Is that Pacific ocean or Atlantic? lol


Yeah I would say 14~% body fat. Needs moar delts breh. Strong traps haha.

Atlantic lol. look at a map of the U.S. and I know my delts suck hard. need moar mass. any suggestions besides what I've been doing?

[fittofattofit]

14 okay I'll get there eventually.Thanks for the input fit.




Atlantic lol. look at a map of the U.S. and I know my delts suck hard. need moar mass. any suggestions besides what I've been doing?

Don't worry about your delts: that's just Corey with his basketball shoulders talking!! Any comparison is impossible!
You've added some good mass to your shoulders, traps and arms and you'll keep adding more as your upper body strength catches up with your legs!
If you want a specific exercise for blowing up your delts, then my pick is wide grip pull-ups!

[ThruH1ker]

Don't worry about your delts: that's just Corey with his basketball shoulders talking!! Any comparison is impossible!
You've added some good mass to your shoulders, traps and arms and you'll keep adding more as your upper body strength catches up with your legs!
If you want a specific exercise for blowing up your delts, then my pick is wide grip pull-ups!

When will it be my turn for bowling ball shoulders? Leg day tomorrow.. I doubt my upper body strength will ever catch my legs. Not mad about it either I love squats.


Shoulders/Traps



Seated DB Press
40x15
40x12
50x10
50x9
50x9

Lateral Raises
15x15
15x12
15x10

Lateral Raise Machine
50x15
70x12
70x12
70x12

HS Shoulder Press (added weight)
90x12
90x12
140x8
140x7

Rear Delt Fly Machine
50x15
70x12
70x12
70x10
90x8

DB Shrugs
80x10
80x10

BB Shrugs
225x10
225x10
225x10

Tough workout. Hit the gym in just 45 minutes or less. Came home and did the BB Shrugs. Power rack was being used at the gym.

[AirForceV]

Atlantic lol. look at a map of the U.S. and I know my delts suck hard. need moar mass. any suggestions besides what I've been doing?

Nah brah got no suggestions you're pretty much fuked.


LOL notsrs. It just takes time, keep it up and you'll grow man. This **** takes 5eva.



Solid delt day. Weight/Reps are all down pat, maybe even time to start bumping up the weight for the DB press to get into the 6-8 rep range to build dat mass.

Do you find training front delts to bother your chest days?



also remember, bigger arms/triceps mostly + larger traps makes the delts smaller when you're relaxed etc. your avi has solid mass there.

[ThruH1ker]

Nah brah got no suggestions you're pretty much fuked.


LOL notsrs. It just takes time, keep it up and you'll grow man. This **** takes 5eva.



Solid delt day. Weight/Reps are all down pat, maybe even time to start bumping up the weight for the DB press to get into the 6-8 rep range to build dat mass.

Do you find training front delts to bother your chest days?



also remember, bigger arms/triceps mostly + larger traps makes the delts smaller when you're relaxed etc. your avi has solid mass there.

Yea just takes time. i just looked at a BDB comparison of like a week and half ago to like 1 and half months and it looks like I added some mass so it's slow, but it's happening at least. Front delt training doesn't bother chest days. Really try and get MMC on chest days and just focus on that. Minimal delts being used hopefully on most of my chest exercises. Stupid over powering traps.. I rarely directly train them they just grow from deadlift/rackpulling I suppose..

[AirForceV]

Yea just takes time. i just looked at a BDB comparison of like a week and half ago to like 1 and half months and it looks like I added some mass so it's slow, but it's happening at least. Front delt training doesn't bother chest days. Really try and get MMC on chest days and just focus on that. Minimal delts being used hopefully on most of my chest exercises. Stupid over powering traps.. I rarely directly train them they just grow from deadlift/rackpulling I suppose..

Yeah dead lift and rack pulling, even delt work will fry the traps. I think I'm going to stop doing direct work myself. They over power me too lol.

[ThruH1ker]

Yeah dead lift and rack pulling, even delt work will fry the traps. I think I'm going to stop doing direct work myself. They over power me too lol.

I haven't deadlifted in like two weeks though, just been doing rack pulls mainly. Need a good deadlift session soon or I'm gonna go crazy..

[fittofattofit]

When will it be my turn for bowling ball shoulders? Leg day tomorrow.. I doubt my upper body strength will ever catch my legs. Not mad about it either I love squats.

Well, squatting's your thang!
But that was a good solid day hitting the shoulders and a good mix of exercises to hit the delts and traps from all angles

[ThruH1ker]

Well, squatting's your thang!
But that was a good solid day hitting the shoulders and a good mix of exercises to hit the delts and traps from all angles

I love squatting I feel like i need to max out soon and try and hit that 1000lb total. Maybe another month or so and I'll give it a go.

[ThruH1ker]

Legs

Squats
Warm-up
135x30
135x22
135x19
135x17
135x12
= 100 reps

Calf Raises
135x20
135x20
135x20

Lying Legs Curls
45x15
45x10

For some reason when I do direct hamstring work they get really tight and cramp up on me. Idk why either.. sucks. Had to stretch them out real well after those leg curls.. feelsbadman. Workout doesn't look like much, but those squats kicked my ass and I'm pressed for time.

[fittofattofit]

Legs

Squats
Warm-up
135x30
135x22
135x19
135x17
135x12
= 100 reps

Calf Raises
135x20
135x20
135x20

Lying Legs Curls
45x15
45x10

For some reason when I do direct hamstring work they get really tight and cramp up on me. Idk why either.. sucks. Had to stretch them out real well after those leg curls.. feelsbadman. Workout doesn't look like much, but those squats kicked my ass and I'm pressed for time.

Nice work on the 135 x 100 reps!
I did that a few months ago and it wiped me! It's nice variety to help with speed and stamina to do those type of workouts occasionally. And I wouldn't worry too much about the hammies - all those squats would have left them on the edge - so it probably didn't take that much to send them into spasm!
Trouble walking out of the gym?

[AirForceV]

It's probably because you're not used to working out that muscle and you're over loading it. Start lighter and work your way up.

[ThruH1ker]

Nice work on the 135 x 100 reps!
I did that a few months ago and it wiped me! It's nice variety to help with speed and stamina to do those type of workouts occasionally. And I wouldn't worry too much about the hammies - all those squats would have left them on the edge - so it probably didn't take that much to send them into spasm!
Trouble walking out of the gym?

I worked out at the house today so I just crashed on my floor for a few minutes after the final set

It's probably because you're not used to working out that muscle and you're over loading it. Start lighter and work your way up.

Will try 25lb plate next time and see if that works better. thanks

[AirForceV]

Mine do the same thing when squatting properly hahaha. Slowly getting better, it was so bad at one point I couldn't squat more than 185.

[ThruH1ker]

Back/Bi

Ten minute pullup challenege
47 reps.. lol conditioning so poor..

More pullups (Strapped)
BWx7
BWx6
BWx6
BWx8
+25x3

Total pullups=77

EZ Bar Curls
65x8
65x6
65x5

BB Rows Yatessssss Rows to be exact.. for you AFV.
155x10
185x7
185x5

Rackpulls
225x8
315x12 TnG
405x8 (VID)
405x6

FUUUU LOWER BACK PUMP fuarkkk..

DB Curls
25x10
25x10

UH Close-Grip Lat pulldowns
95x10
95x10
95x12


VID sorry about grunting like a *******



not much bicep work today but fuk it.. arms will grow eventually

Gonna do this ten minute pullup challenge every week and hopefully I will keep improving.. don't pick on me andrew

[sobelik]

OMG you have been at this log forEVER!

[ThruH1ker]

OMG you have been at this log forEVER!

lol yea brah.. wouldn't expect you to read it all just a couple pages..

[fittofattofit]

You're looking really solid in your vid!
Nice work on those rack pulls - form looked good although you could work towards starting with the bar below the knee. You're not far from that 405 dead!

Strong pullups for 77 reps (even if I got 27 reps more than you in the 10 minutes!!!
And those are good Yates rows

[ThruH1ker]

You're looking really solid in your vid!
Nice work on those rack pulls - form looked good although you could work towards starting with the bar below the knee. You're not far from that 405 dead!

Strong pullups for 77 reps (even if I got 27 reps more than you in the 10 minutes!!!
And those are good Yates rows

yea I usually
pull below the knee but I was strictly going for a back pump this time. trying to exclude legs as much as possible.. and yea yea I'll catch up to you on pullups eventually. my lats are starting to come in lately.

[AirForceV]

hhahahha yeah keep working on those pull ups brah.

Good rack pulling. Who cares if you grunt, got to exert that pressure out some how man lmao.

[ThruH1ker]

hhahahha yeah keep working on those pull ups brah.

Good rack pulling. Who cares if you grunt, got to exert that pressure out some how man lmao.

Might sling 455 around next time from the same height or I might just go for a deadlift max attempt next time I pull. possibly Monday I'm thinking

[AirForceV]

Do it. Keep slapping weight onto the rack pull.

Make 405 feel light.

[ThruH1ker]

Chest/Tri

BB Incline
45x10
135x10
135x10
185x4
135x10

Flat DB Press
40x15
50x10
70x6
70x6

Tricep Pushdowns
80x20
110x12
125x10
140x8
170x5
Dropset:
200x3
170x3
140x3
110x7
80x10
FUuuuuUUu Tri pump

Cable Crossover
30x15
40x12
40x10
50x8

Chest Fly Machine
Dropset:
100x10
90x9
80x7
70x6

Tricep Kickbacks
25x25
25x15

OH DB Tri Ext
40x10
30x8,6

Dips All BW
x10
x7
x5

Threw in 2 sets of EZ bar curls for fun and then left.. so much volume. Chest was feeling an insane pump after this. And my tris were on fire.. incredible workout..

Do it. Keep slapping weight onto the rack pull.

Make 405 feel light.

LIGHT WEIGHT BABY!!! WOOO everybody wanna be a bodybuilder but nobody wanna lift heavy ass weight. I'll do it.. (Ronnie coleman reference)

[AirForceV]

Off day? Thought you could press more for incline?

[fittofattofit]

That's a load of volume and that triceps pushdown drop set would have been a killer!
Big arm pump = winner!

[ThruH1ker]

Off day? Thought you could press more for incline?

The incline at the gym is slightly more raised then the one at my house.. plus I was trying to leave some gas in the tank for flat DB press since I wanna improve that and pressing 70s feels weak as fukk..

That's a load of volume and that triceps pushdown drop set would have been a killer!
Big arm pump = winner!

Yes sir.. my tris were feeling good. Key to big arms = big tris (in my opinion)

[ThruH1ker]

September 2011


2-2.5 months ago.. February-ish


3 weeks ago..


hmm at least progress but still need moar. brb killing myself over that September picture lol

[iamderekg]

September 2011


2-2.5 months ago.. February-ish


3 weeks ago..


hmm at least progress but still need moar. brb killing myself over that September picture lol

joooooocy.

[ThruH1ker]

joooooocy.

Thanks man. can you un-quote the pics though or at least the top 2. Too many pics/10