ForGreece and guitargoalie - The Road to No Longer Fit in a Doorway

[guitargoalie]

wed april 24

back extension
25x10x3

hard to get into position holding the plate in one hand, gonna knock it down 5-10 to control better

db press
50x8
50x8

fine, a bit easier actually

lat pd
115x8
115x9

good

pressdown
40x10
40x10

lateral
12.5x12
12.5x12

pretty good today

[ForGreece]

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x3
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x14
30x8/135x8
30x7/135x6

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x1 FAKKK
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x6

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments: Forget to log. Sorry...

[guitargoalie]

apr 27

lunges
110x6
110x6

was taking bigger strides or something because it was harder to balance

leg extension
90x10

when I bulk ill be doing 3 sets of lunges and probably 2 quad extension so trying these out

decline
160x8
160x6

had at least 7 but sweaty grip was bending my wrists back

db row
70x8
70x8

feels perfect at this weight, good reps

db curl ss with calf raise

cr 60x10
db 25x10
cr 60x10
db 25x10
cr 60x10

its not liking curling affects my calf strength lol

155 this morning, 45lbs down

[guitargoalie]

may 2 thursday

lunges
110x6
110x6

pretty stagnant

leg ext
110x12

decline
160x8
160x6

need. chalk.

db row
70x8
70x8

calves ss with db curl
cr 60x10
db 25x10
cr 60x10
db 25x9
cr 60x10

morning workout now that I'm on summer holidays, ate too big beforehand lol

[InfiniteExcel]

I'm back! In, once again, to see progress.

[ForGreece]

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x3
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x6

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x3
230x7
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments: Workouts have been pretty much the same. Only a few more weeks til i reverse diet.

[guitargoalie]

**** forgot to log past 2. They went fine anyway lol

todays

may 8 wednesday

back extension 15x3x10

went too far down, felt it later today... Also forgot to reduce 1 set and add ham curls oops

seated db

50x8
50x10

yay, felt easier, last 2 were tough but wanted a few more. Idk if i'll do 55 next but at least improved here

lat pd
115x8
115x7

still hard for some reason

pressdown
45x10
45x10

lateral raise
17.5x10
17.5x8

was hard but form was still tight

[guitargoalie]

may 11

lunges
115x6
115x6

pretty solid

leg ext
110x12

decline
160x8
160x6+1 spot

shoulda stopped at 6 oh well

db row
75x8
75x7

db curl
25x10
25x12

calves
55x10
55x12

good workout again

[guitargoalie]

may 13

leg curl
105x10
100x10

didn't wanna do back extensions as they hurt quite a bit last week, need some fk'ing makeshift ghr's

db seated
55x8
55x4-5?

forget , regardless dead tired second set

pullups
bwx8
bwx8

lat pulldowns been broken for 5 days, decide to try bw pullups, and wow a lot easier BUT can someone explain the intense lower back pain I got at the end?!? never thought these would hurt

pressdowns
45x10
45x11

lat raises
15x12
15x12

easier now

yea... lifts went fine but mad at the situation.

[ForGreece]

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x7
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x2
230x8
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x15
85x8/25x10
85x7/25x6

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/135x8
30x7/135x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

Workout A

Pendlay Row RP
205x9,4,3

Flat Bench
210x3
185x8
165x11

Pull ups (deadhang)
BWx14
BWx11
BWx10

OHP
125x7
125x6
125x5+4 push press

Lying Single DB Lateral Raises RP
20x17,15,12

Decline Barbell Sit ups
3 sets

Comments:

Workout B

Low Bar Squat w/ belt
280x1 ((
230x8
230x6

Ghetto GHR RP
BW+45x15,8,4

Barbell curl superset w/DB skullcrusherl
85x15/25x16
85x8/25x11
85x7/xx

Hammer Curls superset w/ CGBP
30x15/140x15
30x8/140x8
xx/140x5

Bent Over Face Pull Type Thingy
3sets

Obliques RP
3 sets

Comments:

[guitargoalie]

may 18

ghr
bwx6
bwx6

on lat pulldown seat pad, couldn't stand back extensions for I'll do these till I return to school gym, might go before summer school soon

ham curls
90x10

tight squeeze

db seated
50x8
50x7

shoulda had 8

lat pd
115x8
115x8

pressdown
50x10
50x10

lateral raise
17.5x10
17.5x10


Pretty much finished my cut. 153 this morning. Waist from 36.5 to 31" , weight 200-153, lifts didn't decrease very much. Gonna start adding cals back slowly now. More detailed update to follow