: zRtC's Quest For Gainz: The Gainsfather Part II:

[zRtC]

Bench Press
72.5x5
80x3
90x3 (assisted)


OHP (3x5 assistance)
52.5x4
52.5x3
52.5x3


Pull-ups
Bwx8
Bwx8
Bwx8
Bwx8
Bwx8
Bwx10
Total=50


Close Grip Bench
62.5x8
65x8
67.5x7


Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total = 50


Right Quad Hyper:
Leg Press: lvl5x10 (3 sets)
Leg Extension: lvl5x10 (3 sets)

____________________________________
- Top set was assisted as fuuuuu, gunna bump up next cycle anyway but i will need to start eating moar
- OHP was sagging bad, just did wat i could today. Have some sort of block after 50, 50x3x5 is fairly easy yet 52.5 seems impossible!
- Close grip was up a bit but couldn't get that last rep on 67.5
- Had time for all my dips and quad hyper of war which i haven't done in ages

[zRtC]

Deadlifts
115x5
130x3 (b)
145x2 (b)


Front Squats (3x5)
60x5
65x5
70x5 (b) <-- PR


Chins
Bwx10
Bwx10
Bwx6
Bwx8
Bwx6
Bwx5
Bwx5
Total = 50


Leg Raises w/ Back raises
LRx10 BRx10 (7 sets)
Total = 70


Calf Raises
lvl6x20
lvl6x20
Total=40

___________________________________
- Fuarking deads. Could have got dat dere third rep if i didn't pussy out at the last minute, form was shocking though so i didn't wanna force it...
- Tl;dr

I need to EAT more

[zRtC]

OHP
47.5x5
55x3
62.5x0 (2 attempts)


Bench Press assistance (3x5)
85x3
85x2
85x2


Pull-ups
Bwx8
Bwx8
Bwx7
Bwx7
Bwx7
Bwx7
Bwx6
Total=50


Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total = 50


Quad Hyper:
Leg Press: lvl5x30 reps
Leg Extensions: lvl5x30 reps

____________________________________
- OHP and bench were gay as fuuu- tired, ill and lack of calories is my excuse. Like i said yesterday i need to eat more, but having the flu i woke up with this morning has definitely had something to do with it too. I just moved and i'm not used to the germs in this area yet you see.
- Not sure what im going to do with numbers for next cycle but i shall update with answers when i come to them

BYE4NOW

[zRtC]

Back Squatz
80x5
92.5x5 (b)
105x5 (b)


Good Mornings:
60x8
65x8
67.5x8


Chins
Bwx10
Bwx10
Bwx8
Bwx7
Bwx10
Bwx5
Total =50


Cable Pulldowns
lvl14x15
lvl14x10
lvl14x10
lvl14x10
lvl14x10
Lvl14x15
Total = 70


Calf Raises
Lvl7x20
Lvl7x20
Lvl7x20

____________________________________
- I am all kinds of high squatting right now like a mega doucher
- why
- why god why
- stop squatting so HIGH
- This IS NO WAY TO PROGRESS

[zRtC]

Bench Press
65x5
72.5x5
82.5x5


OHP (3x5 assistance)
50x5
50x5
50x5


Pull-ups
Bwx10
Bwx8
Bwx8
Bwx7
Bwx8
Bwx9
Total=50


Close Grip Bench
62.5x8
65x8
67.5x8


Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total = 50


Quad Hyper:
(No Time)

____________________________________
- There was some spotting on the top set of bench, tiny pinkie helping me up on the very last rep
- Errting is all good, CGBP is up, was pretty light.
- no time for mr quad hyper

[zRtC]

Deadlifts
100x5
117.5x5
132.5x5 (b)


Front Squats (3x5)
62.5x5
67.5x5
72.5x5 (b) <-- PR


Chins
Bwx10
Bwx10
Bwx9
Bwx7
Bwx8
Bwx6
Total = 50


Leg Raises w/ Back raises
LRx10 BRx10 (7 sets)
Total = 70


Calf Raises
lvl7x20
lvl7x20
lvl7x20
Total=60

___________________________________
- Top set was better form than previous
- front squats got another PR again
- Chins were done in 6 sets again
- Leg raise w/ back raises up to 70/70 or 140 a week
- Calfs up to 60/60 or 120 a week

Improvement you guise

[zRtC]

OHP
42.5x5
50x5
55x4


Bench Press assistance (3x5)
80x5
80x5
80x5


Pull-ups
Bwx8
Bwx8
Bwx8
Bwx8
Bwx8
Bwx10
Total=50


Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total = 50


Right Quad Hyper:
No time

____________________________________
- 13/09/13's work out
- UPDATING OLD NUMBERS
- Haven't posted in like 10 days so im getting this log up to speed in like 5 posts
- Did 8 less reps on Pull-ups by mistake! Must have been high
- Got two quad hyper sessions in this week

[zRtC]

Bench Press
67.5x3
77.5x3
87.5x3 <- Assisted


OHP (3x5 assistance)
50x5
50x5
50x5


Pull-ups
Bwx8
Bwx8
Bwx8
Bwx8
Bwx8
Bwx10
Total=50


Close Grip Bench
62.5x8
65x8
70x8


Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total = 50


Quad Hyper:
Leg Press: lvl5x10 (2 sets)
Leg Extenstion: Lvl5x10 (2 sets)

___________________________________
- 16/09/13's workout
- Started on bench and had an 'inside out week' since i felt terrible for squats on monday
- top set was assisted quite heavily i reckon

[zRtC]

Deadlifts
107.5x3
125x3
140x3 (b)


Front Squats (3x5)
65x5
70x5 (b)
75x3 (b) <-- PR


Chins
Bwx10
Bwx10
Bwx8
Bwx7
Bwx8
Bwx7
Total = 50


Leg Raises w/ Back raises
LRx10 BRx10 (7 sets)
Total = 70


Calf Raises
lvl7x20
lvl7x20
lvl7x20
Total=60

___________________________________
- 18/09/13's workout
- 140 felt pretty thick solid tight, rounding was minimal, should really have gone for 5

[zRtC]

OHP
45x3
52.5x3
57.5x3


Bench Press assistance (3x5)
80x5
80x5
80x5


Pull-ups
Bwx8
Bwx8
Bwx8
Bwx8
Bwx10
Total=50


Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total = 50


Right Quad Hyper:
Leg Press: lvl5x10 x 3 sets
Leg Extenstion: lvl5x10 x 3 sets

____________________________________
- 19/09/13's work out
- Did one less set of pull-ups by accident!
- got two sessions of quad hyper in though, starting to see some good improvement in symmetry right now, its barely noticeable.

[zRtC]

Back Squatz
85x3
97.5x3
110x3 (b)


Good Mornings:
65x8
67.5x8
70x8 (b)


Chins
Bwx10
Bwx10
Bwx10
Bwx8
Bwx8
Bwx4
Total =50


Cable Pulldowns
lvl14x10 (7 sets)
Total = 70


Calf Raises
Lvl7x20
Lvl7x20
Lvl7x20
Total=60

____________________________________
- 20/09/13's workout
- Saved squatties for friday
- they were still high as balls
- on the good side, GM's were up since i added a belt
- also did my first 3 sets of 10 chins
- want cable pull downs to total 100 a session but don't wanna do 10 sets so need to up my reps per set.
- Quads is aching something fierce this weekend ready to try and nail this cycle once and for all come monday

[zRtC]

Bench Press
72.5x5
82.5x3
92.5x1 <-- Failed rep 2


OHP (3x5 assistance)
50x5
50x5
50x5


Pull-ups
Bwx8
Bwx8
Bwx8
Bwx8
Bwx8
Bwx10
Total=50


Close Grip Bench
62.5x8
65x8
70x8


Dips
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total = 50


Both Quad Hyper:
Leg Press: lvl5x10x3
Leg Extensions: lvl5x10x3

____________________________________
- Did Bench instead since didn't feel ready for squats
- Top set was a big fail, first rep went decent but then lost all confidence and got stuck under the second one...
- Pull-ups grip went a big **** but still got the range of motion i guess
- everything else was fine, think i can do even more on CGBP now too
- Quad hyper was done on both legs because i got squats tomorrow so didn't want to go too ham salad on just righty

[zRtC]

Back Squatz
92.5x5 (b)
105x3 (b)
115x1 (b)


Good Mornings:
65x8
67.5x8
70x8 (b)


Chins
Bwx10
Bwx10
Bwx10
Bwx10
Bwx10
Total =50


Cable Pulldowns
lvl14x20
lvl14x15
lvl14x20
Total = 55


Calf Raises
Lvl7x20
Lvl7x20
Lvl7x20
Total=60

____________________________________
- hard one today just wanted to pull through, so belted up and hoped for the best
- probably could have got a second rep on 115 though... really just need to remember to break off the god damn mental chains when i lift heavy
- Cable pull downs had to be cut down to size for time but on the good side i did chins for the first time at 5x10 so thats a progression
- also calfs got easy so i can bump up to lvl 8 on the next cycle

[zRtC]

OHP
47.5x5
55x3
62.5x1


Bench Press assistance (3x5)
75x5
75x5
75x5


Pull-ups
Bwx8
Bwx8
Bwx8
Bwx8
Bwx10
Total=50


Dips
No time


Right Quad Hyper:
No time

____________________________________
- Had a tired and busy morning before work so was struggling to get chit done
- crap session but at least i got 62.5x1, motivation has been dwindling again recently...
- hopefully we can finish on a high when i do some deads tomorrow!

[zRtC]

Just did a few sets of deads yesterday, feeling ill still for so long, gym was closing, let time get away from me, yadda yadda yadda

so no real workout...

This isn't good enough

[zRtC]

Putting this log on hiatus until I get my motivation back and the workout posts get better.
Rest assured i'm not stopping lifting, i think i might get a whole new routine together after this week and take a break from 5/3/1 as its just not working
I also might sit down and work out a more protein rich diet too.

[olibeast]

Putting this log on hiatus until I get my motivation back and the workout posts get better.
Rest assured i'm not stopping lifting, i think i might get a whole new routine together after this week and take a break from 5/3/1 as its just not working
I also might sit down and work out a more protein rich diet too.

how the **** will i live my dream by reading this log now?

[zRtC]

What happened once...



































































Can Happen again...

[zRtC]

Yesss....








































I'm beginning to r-r-remember...

[olibeast]

[zRtC]

Welcome to the AFTERMATH: http://forum.bodybuilding.com/showth...41&pagenumber=