Joshyb's Workout Log to Mass and Strength

[Joshyb90]

The 411:
So I've seen a few logs around recently and the support seems good, so im going to give it a try myself. I've been training for about 6 months solidly, but some of this time has been wasted chopping a changing routines and being too concearned about what everyone else is doing rather then just being consistent. This is why i've decided to go back to the basics and run a version of Babylover's SS and build the solid base i should have.

Current Stats:
BW 82.0kgs
BF 19%
Squat 90x1
Bench 90x1
Deadlift 100x1 (This is poor due to lower back injury)
Row 65x1

Goal Stats:
BW 90kgs
BF 10-12%
Squat 140x1
Bench 100x1
Deadlift 150+x1
Row 85x1

Routine:
Babylovers SS with a few added extra's as my goal is strength and hypertrophy

[Joshyb90]

Workout A
Starting off Pretty light to get a feel for progression and avoid early stall

Squat
20x8
50x6
70x5
70x5
70x5

Bench Press
20x8
65x5
65x5
65x5

Incline Bench Press Added these as my chest is lagging
60x7
55x7

Pullups
BWx5
BWx4
BWx4
BWx4

BB Row
50x5
50x5
50x5

Rear Delt Flyes
7.5x10
7.5x10

Alternating DB Curls
12.5x8
12.5x7
12.5x7

[fuuaarrkk]

inbound. race you to 2/3/4?

[Joshyb90]

inbound. race you to 2/3/4?

Ty sir

And hells yeh! Ill have to progress hard to catch, I started pretty light.

[Joshyb90]

Rest day

Just decided to do 10 min of skipping.

[fuuaarrkk]

Ty sir

And hells yeh! Ill have to progress hard to catch, I started pretty light.

well were basically the same in terms of stats and lifts so its fairly even.

[Joshyb90]

Workout B

Front Squat + Back Squat
8x20
5x30
5x60
5x72.5
5x72.5

Had some trouble with front squat form everything grip wise just seemed wrong, going to have to work on it. Last two sets were back squats.

OHP
8x25
5x35
5x35
5x35

These were pretty good starting weight

Side lat raises
10x7.5
10x7.5
10x7.5

One arm DB rows
10x22.5
10x22.5
10x22.5

Deadlift
5x30
5x50
5x80

Rope Pushdowns
12x20
12x20
10x20
10x20
9x20

[Joshyb90]

Rest Day

Did some light cardio in the form of skipping, and even got around to fixing lighting in the garage, no more training in sh** lighting.

[Joshyb90]

Workout A

Squat
20x8
50x6
75x5
75x5
75x5

Bench Press
20x8
67.5x5
67.5x5
67.5x5

Incline Bench Press
60x8
60x7

Pullups
BWx5
BWx5
BWx5
BWx5

BB Row
52.5x5
52.5x5
52.5x5

Rear Delt Flyes
7.5x10
7.5x10

BB Curl
25x12
25x10

Cable Curl SS Hammer Curl
10x10
10x10

[Joshyb90]

Rest day

Been looking for a good cost/effective lifting belt. Anyone recommend one that can be purchased in Australia?

[Zerc]

Rest day

Been looking for a good cost/effective lifting belt. Anyone recommend one that can be purchased in Australia?

just tru grab an inzer off ebay man

[Joshyb90]

just tru grab an inzer off ebay man

Yeah I've looked for an inzer on eBay but there isn't any

[fuuaarrkk]

Yeah I've looked for an inzer on eBay but there isn't any

get them through House of Pain. Its still in america but cheaper than inzer and they are an inzer reseller so its not a fake. If not an inzer get a toro.

[Joshyb90]

get them through House of Pain. Its still in america but cheaper than inzer and they are an inzer reseller so its not a fake. If not an inzer get a toro.

Ok cheers, should I get leaver clip or buckle pin hole style?

[TylerMichael]

Try breaking your workouts up into 2 or 3 separate days don't train your whole body the same day .

[Joshyb90]

Try breaking your workouts up into 2 or 3 separate days don't train your whole body the same day .

I'm doing babylovers ss? Aware me on your comment bro

[Joshyb90]

Workout B

Back Squat
8x20
5x30
5x77.5
5x77.5
5x77.5

Still not comfortable with front squatting so am continuing back squats until i feel comfortable with my form. I've also decided to only deadlift once per week, due to my past lower back injury.

Incline BB Press
8x60
8x60

Incline DB Flye
12x12.5

OHP
8x25
5x37.5
5x37.5
5x37.5

Still feeling strong

Side lat raises
11x7.5
11x7.5

Lat Pulldodwn
50x8
50x8

One arm DB rows
10x25
10x25

Rope Pushdowns
12x20
12x20
12x20
9x20
15x15

[fuuaarrkk]

Ok cheers, should I get leaver clip or buckle pin hole style?

ive got a buckle just because i like the look better, its up to ou really man. levers arent really all that great but if you want one get one.

[fuuaarrkk]

Try breaking your workouts up into 2 or 3 separate days don't train your whole body the same day .

have fun in the red *******

[Joshyb90]

ive got a buckle just because i like the look better, its up to ou really man. levers arent really all that great but if you want one get one.

Yeah I'm not too fussed about prong or leaver I've had a look at the toro's there nice man you can get a 10mm leaver or a prong which is 13mm. Do you know much about the thickness's? Which one would suit?

[Joshyb90]

Workout A

Squat
20x5
40x3
50x3
70x1
80x5
80x5
80x5

Squats are going good, getting a bit of lower back stiffness, wouldn't call it pain but definitely niggling, is this normal?

Bench Press
20x5
40x3
70x5
70x5
70x5

Really felt bench in chest tonight which was good for a change, always struggle to get good contraction of chest muscles doing flat barbell usually

Was going great up until this point, hit all reps on Squat and Bench then had no energy for anything else. Just felt like crap was one of those workouts, had a late night and had to work all day today. Probably didn't eat enough either today.

Incline Bench Press
60x7
60x6

Pullups
BWx5
BWx5
BWx5
BWx4

BB Row
55x5
55x5
55x5

Progressing easily on these still

Rear Delt Flyes
7.5x10
7.5x10

Alternating DB Curl
12.5x10
12.5x10
12.5x8
12.5x6

[LiftCore]

In and subbed on your log.

Regarding your squat, some lower back stiffness is normal, as you are engaging your posterior chain during the lift for bar support, especially with low bar. You may also need to find out whether you are "butt-winking" (rounding your back at the bottom of the lift.) Sometimes abnormal back pain comes from losing the the arch in the back. I used to do this a while back, but it seems like I've fixed it.

[Joshyb90]

In and subbed on your log.

Regarding your squat, some lower back stiffness is normal, as you are engaging your posterior chain during the lift for bar support, especially with low bar. You may also need to find out whether you are "butt-winking" (rounding your back at the bottom of the lift.) Sometimes abnormal back pain comes from losing the the arch in the back. I used to do this a while back, but it seems like I've fixed it.

Tymen and yeah i think i'll put a form check vid up just to make sure theres no real flaws in my form. What did you do to fix it? like did you focus on anything in particular?

[LiftCore]

Tymen and yeah i think i'll put a form check vid up just to make sure theres no real flaws in my form. What did you do to fix it? like did you focus on anything in particular?

I did a few things:

I started warming up more thoroughly before hand. This includes my legs as well as my rotator cuff.
I lowered the weight of my working sets a little.
I brought my grip closer together. This allows me to have a much tighter hold on the bar.
I emphasized sticking my butt out.
My legs were about shoulder width. I found that when I brought them out just a little more helped me go deeper on the way down and I could maintain form much easier.

[Joshyb90]

Rest day

Bought a new Sony HD cam today, so should be able to get a squat form check vid up at some stage.

[Joshyb90]

Workout B

Back Squat
20x5
40x3
60x3
70x3
82.5x5
82.5x5
82.5x5

OHP
20x5
30x3
40x5
40x5
40x5

Side lat raises
7.5x11
7.5x11

Underhand Lat Pull down
40x12
45x12
47.5x10

Deadlift
30x5
50x3
70x3
85x5

Rope Pushdowns
25x12
20x12
20x12
18x12

[fuuaarrkk]

Yeah I'm not too fussed about prong or leaver I've had a look at the toro's there nice man you can get a 10mm leaver or a prong which is 13mm. Do you know much about the thickness's? Which one would suit?

ive got a 10mm inzer and id suggest that. lifts are creepin man gj

[Joshyb90]

ive got a 10mm inzer and id suggest that. lifts are creepin man gj

Yeah I messages the guy about a toro the other day, he hasn't got back to me though, might have to go the inzer
Cheers man, where you been at?

[fuuaarrkk]

Yeah I messages the guy about a toro the other day, he hasn't got back to me though, might have to go the inzer
Cheers man, where you been at?

check my log man, been sick but got back at it today.

[Joshyb90]

Workout A

Squat
20x5
40x3
50x2
70x2
85x5
85x5
85x5

Bench Press
20x5
40x3
50x2
72.5x5
72.5x5
72.5x5

Incline Bench Press
55x10
55x8

Pullups
BWx5
BWx5
BWx4
BWx6

BB Row
57.5x5
57.5x5
57.5x5

Rear Delt Flyes
7.5x10
7.5x10

Alternating DB Curl
12.5x10
12.5x10

BB curl
25x10
25x8