Ensix's Workout Log

[Saintsqc]

Strong bench! You are almost reppin 2 plates, dammnn

My friend has the same problem of you on the press and his trap. He didnt find the answer yet. You should try to stretch your trap and massage it with a tennis ball or a foam roll. It's probably tensed up (did it start to hurt with the labour? Maybe carrying stuff stressed your traps and one side is getting beaten more than the other).

[Ensix]

Strong bench! You are almost reppin 2 plates, dammnn

My friend has the same problem of you on the press and his trap. He didnt find the answer yet. You should try to stretch your trap and massage it with a tennis ball or a foam roll. It's probably tensed up (did it start to hurt with the labour? Maybe carrying stuff stressed your traps and one side is getting beaten more than the other).

Yeah! Next monday I'm going for 3x3x100kg. The pain near the trap wasn't that bad today, even though today was pull day. I'm sure it'll heal with time.

[Ensix]

Monday - Power Pull
3x5x60kg Deadlift
3x5x90kg Pendlay Rows
3x5x20kg Weighted Chinups
3x5x110kg Barbell Shrugs
3x5x15kg Lateral Raises
3x3x47kg EZ Bar Curls
3x5x20kg Dumbbell Curls
3x10 Hanging Leg Raises


Deadlift was easy (obviously, look at the phucking weight), I pretty much did speed pulls lol, also I'm doing sumo style, I like it better, plus my deadlift PR (150kg) was also sume style. Pendlay rows were pretty heavy, but nothing I can't handle. Chinups were easy as phuck, 25kg next time. Shrugs were decent, not easy, not hard. Lateral raises were also phucking easy, 20kg next time. EZ bar curls were hard lol, that's why I did 3x3, phucking retarded aye, curls for strength.

[Saintsqc]

Monday - Power Pull
3x5x60kg Deadlift
3x5x90kg Pendlay Rows
3x5x20kg Weighted Chinups
3x5x110kg Barbell Shrugs
3x5x15kg Lateral Raises
3x3x47kg EZ Bar Curls
3x5x20kg Dumbbell Curls
3x10 Hanging Leg Raises


Deadlift was easy (obviously, look at the phucking weight), I pretty much did speed pulls lol, also I'm doing sumo style, I like it better, plus my deadlift PR (150kg) was also sume style. Pendlay rows were pretty heavy, but nothing I can't handle. Chinups were easy as phuck, 25kg next time. Shrugs were decent, not easy, not hard. Lateral raises were also phucking easy, 20kg next time. EZ bar curls were hard lol, that's why I did 3x3, phucking retarded aye, curls for strength.

Wow, strong rows! Were they strict pendlay rows?

loled @ curl for strength

[Ensix]

Wow, strong rows! Were they strict pendlay rows?

loled @ curl for strength

From the ground to the abdomen, obviously there was upper back swinging.

More or less like this.

[AlphaSaiyan]

From the ground to the abdomen, obviously there was upper back swinging.

More or less like this.

For a fraction of a second I thought that was you! haha

[jd007914]

For a fraction of a second I thought that was you! haha

Same! Lol'd

[Saintsqc]

From the ground to the abdomen, obviously there was upper back swinging.

More or less like this.

Well, that is a pretty good form to me (this guy is freaking strong lol!).

[Ensix]

For a fraction of a second I thought that was you! haha

Lol no way, the guy is twice my size lol.

Well, that is a pretty good form to me (this guy is freaking strong lol!).

Yea rowing 3 plates for reps with such good form is really strong, I hope to achieve that someday.

[WalpyyDoesItAll]

what is the equivalence of a Kilo?? in pounds?

[Jolly411]

I agree, really strong pendlay rows, 2 Plates soon! GO!

what is the equivalence of a Kilo?? in pounds?

1 kilogram = 2.20462262 pounds

[Baseball111]

Good job man...gettin all kinds of gains

[Blade96]

are penlday rows meant to touch lower chest/upper abs?

some guy said to me its should look like this: http://www.youtube.com/watch?v=EJLNa...1&feature=plcp

[Ensix]

I agree, really strong pendlay rows, 2 Plates soon! GO!




1 kilogram = 2.20462262 pounds

Ye bro, I want my pendlay rows = bench press.

Good job man...gettin all kinds of gains

Not really, lower body gains are non-existent.

[Ensix]

Thursday - Hypertrophy Push
3x10x90kg Squat
3x10x50kg Calf Raises on Leg Press
3x10x25kg Incline Dumbbell Bench
3x10x20kg Dumbbell Press
3x8x40kg Incline EZ Bar Skull Crushers
3x10 Hanging Leg Raises


Did the squats in power style, I like it way better than ATG. I did t high bar, wider stance, below parallel. Left hip flexor still went tight but not nearly as tight as last time (last time was a lot heavier too). On the last reps a slight kink still started to appear. I think next week I'm gonna let my hip flexors rest (going to do light stretching still), which means no lower body exercises, except for calf raises, it's just I want to do lower body exercises at 100% power, I might continue with my light deadlifts though. Calf raises were slow, controlled and a nice stretch at bottom. Incline dumbbell bench was easy, I should've grabbed the 30kg dumbbells lol, next time. Dumbbell press was decent (shoulder press), haven't done it in a long time. Skull crushers were retardedly heavy, I think that EZ bar (it was bigger than the EZ bar I used to use, my lil EZ bar was occupied, phuckk) weighed atleast 10kg, I had 15kg plates on both sides, and the skull crushers were srsly heavy, luckily the incline decreases the ROM to a good degree, but still good triceps work.

[Jolly411]

Did the squats in power style, I like it way better than ATG. I did t high bar, wider stance, below parallel. Left hip flexor still went tight but not nearly as tight as last time (last time was a lot heavier too). On the last reps a slight kink still started to appear. I think next week I'm gonna let my hip flexors rest (going to do light stretching still), which means no lower body exercises, except for calf raises, it's just I want to do lower body exercises at 100% power, I might continue with my light deadlifts though.

Hey buddy!
Nice to here that you could fix the problem more or less. I think a rest week is a good Idea. Still be careful and try to fully fix this.

[Ensix]

Hey buddy!
Nice to here that you could fix the problem more or less. I think a rest week is a good Idea. Still be careful and try to fully fix this.

I hope a week worths of rest will suffice, my lower body lifts have stalled phucking enough. :/

[Ensix]

Friday - Hypertrophy Pull
3x10x30kg Deadlift
3x10x60kg Seated Cable Rows
3x10x60kg Pulldowns
3x8x40kg Dumbbell Shrugs
3x10x10kg Lateral Raises
3x10x27kg EZ Bar Preacher Curls
3x10x15kg Hammer Curls
3x10 Hanging Leg Raises


Well deadlift was fun, ultra speed pulls lol, I can still feel deadlift (I'm doing sumo stance, so here especially) in my left inner thigh a bit, so it's good that I'm going slow, I hope to pull some big weights (120kg+) before school. Rows were so good, first time I've ever felt my lats working so effectively. Pulldowns were done with a shoulder width grip, palms facing me and I pulled to my clavicles, the exercise targeted upper back phucking fine, love it. I hated shrugs today, the 40kg dumbbells were so uncomfortable to hold, really uncomfortable, but shrugs themselves were easy. Lateral raises were also easy. Preacher curls were good, love preachers curls, really isolates to movement to the biceps. I'm gonna start doing hammer curls instead of regular dumbbell curls, I want them big alpha brachioradialis. I'll attempt a 120kg bench hopefully on monday, probably wont tape it though, new gym, no partner etc.

[Saintsqc]

Some DOMS from your hypertrophy day?

[Ensix]

Some DOMS from your hypertrophy day?

Yeah, I got plenty of DOMS currently lol, not severe DOMS just slight.

EDIT: Also, morning weight 159lbs, and feeling hungry, brb getting fat.

[Blade96]

Yeah, I got plenty of DOMS currently lol, not severe DOMS just slight.

EDIT: Also, morning weight 159lbs, and feeling hungry, brb getting fat.

damn you gaining weight bro

[Ensix]

damn you gaining weight bro

Well, now when I get hungry, I actually EAT, I don't snack anymore lol.

[Saintsqc]

Growth spurt growth spurt!! Massive muscle gain in coming!

Eat, eat! Disregard fat gain, you will cut that later (and very easily). Give your body EVERYTHING he needs to grow.

[Ensix]

Growth spurt growth spurt!! Massive muscle gain in coming!

Eat, eat! Disregard fat gain, you will cut that later (and very easily). Give your body EVERYTHING he needs to grow.

Haven't gained any fat yet lol, but yeah, giving my all to grow. 165lbs BW by school 4sho!

[ATeeGee]

Today I did:

Monday: Power Push (barbell bench, weighted chest dips, overhead press with bar, squats, heavy triceps work - all low reps 3x3, 3x5)
Tuesday: Power Pull (pendlay rows, weighted pullups, heavy shrugs with barbell, light deadlifts, two heavy biceps exercises - all low reps 3x3, 3x5)
Wednesday: Rests
Thursday: Hypertrophy Push (dumbbell bench, incline flyes, shoulder press, leg extensions, moderate triceps work - all moderate reps 3x8, 3x10)
Friday: Hypertrophy Pull (seated cable rows, pulldowns, dumbbell shrugs, also light deadlifts(?), two moderate biceps exercises - all moderate reps 3x8, 3x10)

Thinking of starting deadlifting again, but really light, high reps and very careful.


So, opinions?

Like the idea of a hypertrophy and strength/power days for push and pull movements, obviously similar principle to layne nortons PHAT, but honestly having 4 days will be more optimal for the majority of lifters for recovery reasons. I would go ahead with the idea if I was you, but i'd run it like this...

Power Push:
Bench
Weighted Chest Dips
Overhead Press
Squats
Skullcrushers

Power Pull:
Deadlifts
Pendlay/Barbell Rows
Barbell Shrugs
Barbell Curls

Off

Hypertrophy Push:
Front Squats
Incline DB Bench
Incline DB Flyes
Dumbbell Shoulder Press
Tricep Pressdowns

Hypertrophy Pull:
Close-Gripped Pulldowns
Wide-Gripped Cable Rows
Wide-Gripped Chins
Side Laterals
Dumbbell Shrugs
Dumbbell Curls


That's just me though...
Also strong bench for your weight, keep it up. Feels bad I only get 154lbs 3x5. My Squat is 20kg lower and deadlift 10kg higher than yours. What am I doing wrong for chest lol?

[Ensix]

Like the idea of a hypertrophy and strength/power days for push and pull movements, obviously similar principle to layne nortons PHAT, but honestly having 4 days will be more optimal for the majority of lifters for recovery reasons. I would go ahead with the idea if I was you, but i'd run it like this...

Power Push:
Bench
Weighted Chest Dips
Overhead Press
Squats
Skullcrushers

Power Pull:
Deadlifts
Pendlay/Barbell Rows
Barbell Shrugs
Barbell Curls

Off

Hypertrophy Push:
Front Squats
Incline DB Bench
Incline DB Flyes
Dumbbell Shoulder Press
Tricep Pressdowns

Hypertrophy Pull:
Close-Gripped Pulldowns
Wide-Gripped Cable Rows
Wide-Gripped Chins
Side Laterals
Dumbbell Shrugs
Dumbbell Curls


That's just me though...
Also strong bench for your weight, keep it up. Feels bad I only get 154lbs 3x5. My Squat is 20kg lower and deadlift 10kg higher than yours. What am I doing wrong for chest lol?

Well your routine isn't really much different from mine, it's just the way you see my routine better.

Anyway, there's nothing wrong with your bench lol, don't worry bro, it's my squat and deadlift. I started deadlifting after my first hammy/glute injury, that led me to a stall at 330lbs 1RM, that stall led to a potential attempt at 352lbs 1RM deadlift which caused the second hammy/glute injury. So you can see why my lower body lifts sucks, they would be phucking sick if I hadn't had any previous injuries related to my lower body. Right now I'm also experiencing some lower body injuries (right psoas phucked up, tight left hip flexor) but nonetheless, I still continue to do squats and deadlifts.

Just keep on lifting bro, it'll come with time & hard work!

[Ensix]

Monday - Power Push
3x5x100kg Bench
3x5x50kg Press
3x10 Hanging Leg Raises
3x5x60kg Calf Extensions


Was planning to attempt a 264lbs bench press 1RM, but had no1 to film it. My lil bro is at finland too now, but he's too young to go to the same gym lol, phucking retarded, srsly disappointed, there are like 80 year old grannies there doing stuff and a 12 year old is too young, now that is retarded, it's not like he didn't have any supervision at all duh. So instead I completed my summer bench goal - 3x5x100kg, it wasn't easy, especially the 2nd set, it's always the 2nd set that's hardest for me in such things lol. Overhead press was a real menace to the rhomboid are injury, really painful lol. I couldn't do dips, I had to skip them, even when I attempted to do 1 unweighted dip, the pain was excruciating, seriously excruciating, no joke. The pain occurs when I retract the scapula, so during dips it's pretty obvious that the scapulas will retract. I'm going to go ahead and make a thread in some injury forum, I need help on this, it's becoming a severe nuisance. So overall, it was a really ****ty day. Didn't do squats in order to let the left hip flexor rest, no thx lower body injury in top of the rhomboid area thingy.

[jd007914]

ITT I am jelly of bench :P gj man subb'd

[Ensix]

ITT I am jelly of bench :P gj man subb'd

Thanks bro, will sub back.

[Ensix]

Tuesday - Power Pull
3x5x70kg Deadlift
3x3x95kg Pendlay Rows
1x5x25kg Weighted Chinups
3x5x20kg Hammer Curls


Today was a bad day. Deadlift and pendlay rows were fine, but after the first set (and final lol) of weighted chinups, I could've literally died in pain, srs. The rhomboid area pain was just utterly excruciating, hard to describe, I couldn't have done the last 2 sets, those would've been the end of me. I managed to do the hammer curls while pushing through the pain, not a very good idea, but I can't help it, it's just me. I'm not sure if I'll attend my other workouts this week, it would be pointless, just more pain. The pain worsened today, I can't even move smoothly, my movements are retarded and slow, I'm really mad at this, very mad, I hate injuries.