Journey of the Fatties - Incubusfan18 and zbert's Log

[Incubusfan18]

Quads/Hams/Calves

Olympic Squats

185 x 10
265 x 5

Leg Press

4 PPS x 10
6 PPS x 10 (+2 forced reps)

Leg Extensions

120 x 10
160 x 9 (+3 forced reps)

Notes: Booted after this so decided to push off hams/calves unti tomorrow.

[NaturalPursuit]

Kill those hams and calves today man!

[Incubusfan18]

Biceps/Triceps/Forearms/Hamstrings/Calves

Rope Pushdowns

Lvl 6 x 10
Lvl 8 x 10
Lvl 11 x 7 (+2 forced reps)

Seated Dumbbell Hammer Curls

20 x 10
30 x 10
50 x 5 (+2 forced reps)

EZ Bar Skullcrushers

55 x 10
85 x 7 (+2 forced reps)

EZ Bar Curls

75 x 10
105 x 6 (+2 forced reps)

V-Bar Cable Extensions

Lvl 11 x 10
Lvl 15 x 8 (+2 forced reps)

Modular Arm Curl

Lvl 4 x 10
Lvl 6 x 8 (+2 forced reps)

Behind-The-Back Wrist Curls

95 x 8
120 x 7
95 x 10

Standing Leg Curls

40 x 10
60 x 7 (+3 forced reps)

Romanian Deadlifts

135 x 10
185 x 8
250 x 8

Standing Calf Raises

130 x 10
190 x 8 RP 3 RP 2

Seated Calf Raises

70 x 8
100 x 7 (+3 forced reps)

Notes: Couldn't make it to the gym yesterday due to the snow storm so I doubled up today. PR sets are bolded!

Kill those hams and calves today man!

Yessir!

[Incubusfan18]

Chest

Incline Bench

45 x 10
95 x 10
135 x 8
185 x 3 (+3 forced reps)

HS Incline Press

110 x 8
180 x 7 (+2 forced reps)

Pec Deck

50 x 8
70 x 8 (+3 forced reps)

Cable Flyes

Lvl 4 x 8
Lvl 7 x 7 (+3 forced reps)

Notes: Solid workout!

[wrkoutfrq]

man yesterday's workout was HUGE lol... i bet that took forever. solid incline pressing too!

[Incubusfan18]

man yesterday's workout was HUGE lol... i bet that took forever. solid incline pressing too!

Haha yeah it was pretty long but doing HIT definitely shortens things up, thanks!

[Incubusfan18]

Back/Rear Delts

Rack Deadlifts

135 x 10
225 x 5
315 x 5
405 x 2

Close Grip Pulldowns

100 x 8
150 x 7
190 x 6 (+2 forced reps)

Barbell Rows

185 x 7
250 x 6

Wide Grip Cable Rows (pull the bar to upper abs)

Lvl 8 x 8
Lvl 16 x 6 (+2 partial reps)

Machine Pullovers

Lvl 6 x 8
Lvl 11 x 5 (+2 reps)

Face Pulls

Lvl 4 x 8
Lvl 6 x 8 (+4 partial reps)

Hyperextensions

BW x 8
40 x 8 -> BW x 4

Reverse Machine Flyes

40 x 8
70 x 6 (+3 partial reps)

Notes: F'ucking awesome workout! Tried a couple of new movements, definitely gonna keep those.

[NaturalPursuit]

Nice back and rear delt workout man!!!

[Incubusfan18]

Delts/Traps/Triceps/Forearms

Overhead Press

95 x 8
135 x 5 (+2 forced reps)

One Arm Dumbbell Lateral Raises

20 x 10
35 x 6 (+2 forced reps & 3 partial reps)

One Arm Cable Lateral Raises

20 x 8
30 x 7 (+3 forced reps)

Dumbbell Shrugs

70 x 8
100 x 8 (+5 cheap reps)

Straight Bar Pushdowns

Lvl 8 x 10
Lvl 12 x 8
Lvl 15 x 7 (+2 forced reps)

EZ Bar Skullcrushers

55 x 10
85 x 7 (+1 forced rep)

V-Bar Cable Extensions

Lvl 11 x 10
Lvl 15 x 8 (+2 forced reps)

Behind-The-Back Wrist Curls

95 x 8
115 x 8 RP 4 RP 4

Notes: Solid workout before the New Year!

Nice back and rear delt workout man!!!

Thanks, it's my favorite workout of the week!

[andyboi]

Popped in to see how you were going.

Love the progress! Looking like you have piled on some great size. Time for 2013 to be even better!

mirin the quads and the Ogus cake shirt haha!

[Incubusfan18]

Quads/Hams/Calves

Olympic Squats

95 x 8
135 x 8
185 x 5
225 x 2
275 x 4

Leg Press

360 x 10
560 x 8 (+2 forced reps)

Hack Squats

90 x 10
150 x 10 (+1 forced rep)

Lying Leg Curls

50 x 10
80 x 10
120 x 7 (+5 forced reps)

Romanian Deadlifts

145 x 8
205 x 6
255 x 7

Standing Calf Raises

100 x 8
150 x 8
200 x 7 RP 3 RP 2

Seated Calf Raises

70 x 8
100 x 8 RP 3 RP 2

Notes: Great leg sesh today!

Popped in to see how you were going.

Love the progress! Looking like you have piled on some great size. Time for 2013 to be even better!

mirin the quads and the Ogus cake shirt haha!

Thanks bro! Quads are approaching 26" fat as f'uck though lol.

[Incubusfan18]

Chest/Biceps/Forearms

Incline Bench

45 x 12
95 x 10
135 x 8
185 x 4 RP 1 RP 1

HS Incline Press

110 x 8
185 x 6 (+2 forced reps)

Pec Deck

50 x 8
80 x 7 (+2 forced reps)

Cable Flyes

Lvl 5 x 8
Lvl 7 x 7 (+3 forced reps)

Seated Dumbbell Hammer Curls

20 x 10
30 x 10
50 x 5 (+2 forced reps)

EZ Bar Curls

75 x 10
110 x 5 (+2 cheat reps w/ slow negatives)

Modular Arm Curl

Lvl 4 x 10
Lvl 7 x 6 (+2 forced reps)

Behind-The-Back Wrist Curls

95 x 8
115 x 8

Notes: Absolutely sick pump!

[MITCHAPAL00ZA]

damn yo ure squat is getting strong AF, Incline bench as well...mirin. RP = rest pause I assume right? If so good ****, I just started utilizing those as well

[Incubusfan18]

Back/Rear Delts

Rack Deadlifts

135 x 10
225 x 5
315 x 3
405 x 3

Close Grip Pulldowns

60 x 12
100 x 8
150 x 7
200 x 5 (+2 forced reps)

Barbell Rows

185 x 7
250 x 6

Wide Grip Cable Rows (pull the bar to upper abs)

Lvl 10 x 8
Lvl 16 x 6 (+3 partial reps)

HS Low Row

180 x 8
250 x 7 (+3 partial reps)

Face Pulls

Lvl 4 x 8
Lvl 6 x 8 (+5 partial reps)

Reverse Machine Flyes

40 x 8
70 x 7 (+3 partial reps)

Hyperextensions

BW x 8
45 x 8 -> BW x 5

Notes: Going back to school today so I put my Gold's membership on hold. Weights for machines will be changing because the machines are different at the campus gym. Oh and pulling 405 for 3 off the racks felt awesome!

damn yo ure squat is getting strong AF, Incline bench as well...mirin. RP = rest pause I assume right? If so good ****, I just started utilizing those as well

Thanks man! Haha not as strong as yours but I'm trying, and yup RP is rest pause, just another tool to go past failure with the HIT style training.

[Bnizzle163]

Came in, saw squat numbers, went to improve squat technique

Keep up the good work, homey!

[Incubusfan18]

Legs/Shoulders

Olympic Squats

95 x 8
135 x 8
185 x 5
225 x 2
275 x 4 (+1 forced rep)

Overhead Press

95 x 8
135 x 5 (+1 forced rep)

Cybex Squat Press

7 PPS x 10 (+2 forced reps)

One Arm Dumbbell Lateral Raises

20 x 10
35 x 7 (+2 forced reps)

Lying Leg Curls

100 x 8
130 x 8 (+2 forced reps)

Dumbbell Shrugs

70 x 8
100 x 8

Romanian Deadlifts

135 x 8
185 x 5
250 x 8

Calf Raises on Cybex Squat Press

3 PPS x 10
4 PPS x 10 RP 3 RP 3

Notes: First workout back at school, it was so hot in the gym but I had a pretty good sesh.

[Incubusfan18]

Came in, saw squat numbers, went to improve squat technique

Keep up the good work, homey!

Hahaha thanks man!

[Incubusfan18]

Biceps/Triceps/Forearms

V-Bar Pushdowns

80 x 12
140 x 8
180 x 5 (+2 forced reps)

Seated Dumbbell Hammer Curls

20 x 10
30 x 10
50 x 5 (+1 forced rep) RP 1

EZ Bar Skullcrushers

70 x 8
90 x 6 (+2 forced reps)

EZ Bar Curls

70 x 8
110 x 5 (+2 cheap reps w/ slow negatives)

V-Bar Cable Extensions

120 x 10
170 x 6 (+2 forced reps)

Cable Preacher Curl

50 x 10
90 x 9 (+2 forced reps)

Behind-The-Back Wrist Curls

95 x 8
115 x 8 RP 3 RP 3

Notes: Different weight stacks at school so I had to guess weights a bit, still got a solid workout though.

[zbert]

Looks like you are really beastin the wrist curls hahaah. nice workout bud.

Easy Workout for me today, knocked out 30minutes of cardio on the treadmill.
-Hit me up if you want to try and get a workout in before i have to go back to work

[Incubusfan18]

Chest

Incline Bench

45 x 12
95 x 10
135 x 6
185 x 3 RP 1 (+1 forced rep)

Machine Press

150 x 6
200 x 5 (+2 forced reps)

Not as good as the hammer strength machines, but good nonetheless.

Incline Dumbbell Flyes

35 x 6
50 x 7 (+2 forced reps)

Cable Flyes

Lvl 4 x 6
Lvl 6 x 5 (+2 forced reps)

Notes: Solid sesh.

[Incubusfan18]

Back/Rear Delts

Rack Deadlifts

135 x 10
225 x 5
315 x 3
405 x 3

Close Grip Pulldowns

Lvl 6 x 10
Lvl 9 x 8
Lvl 11 x 6
Lvl 15 x 4 (+3 forced rep)

Barbell Rows

185 x 6
250 x 6

Wide Grip Cable Rows (pull the bar to upper abs)

Lvl 8 x 8
Lvl 14 x 6 (+3 partial reps)

Hyperextensions

BW x 8
45 x 8 -> BW x 5

Face Pulls

Lvl 4 x 8
Lvl 5.5 x 6 (+4 partial reps)

Cybex Machine Row

170 x 8 (+2 forced reps)

Notes: Awesome sesh!

[zbert]

BACK
STEPMILL: 30MINS, 410CALS
PULL UPS: BW X12, 5 SETS TOTAL
RACK PULLS: 145X12, 145X12, 225X12, 225X12, 315X6, 315X7
BENT OVER ROWS: 145X12, 165X10, 205X10, 205X10
BACK EXTENSIONS: BWX20, 5 SETS TOTAL
REVERSE WRIST CURLS: 25LBX13, 5 SETS TOTAL
Lighter workout today, just wanted to do higher reps. I will definitely be going heavier on bent over rows in the future.

[Incubusfan18]

Delts/Traps/Triceps/Forearms

5/3/1 Overhead Press

95 x 5
110 x 5
120 x 7

Seated Dumbbell Lateral Raises

15 x 10
25 x 8,9,8

One Arm Cable Lateral Raises

30 x 6
Lvl 2 x 8

Dumbbell Shrugs

70 x 8
100 x 8,8,7

Straight Bar Pushdowns

150 x 10
160 x 9
170 x 8

EZ Bar Skullcrushers

90 x 4

Stopped after that set, was not feeling it at all.

V-Bar Cable Overhead Extensions

150 x 8,8

Behind-The-Back Wrist Curls

95 x 8
115 x 8,7

Notes: Didn't workout Monday or Tuesday because I've been really sick, but said f'uck it and went to the gym today despite being sick. Definitely weaker but at least I trained.

Looks like you are really beastin the wrist curls hahaah. nice workout bud.

Easy Workout for me today, knocked out 30minutes of cardio on the treadmill.
-Hit me up if you want to try and get a workout in before i have to go back to work

Haha I'm trying to bring up these tiny forearms!

Unfortunately I've been back at school for about two weeks now so I can't train at Gold's anymore.

[MITCHAPAL00ZA]

any idea what you have? Ive got laryngitis myself and ive trained through it despite my doc saying to take it easy...nice volume of the pressing though, thats one lift I never could get down. ive scrapped it lately in favor of seated DB presses tbh. ill go back soon though

[Incubusfan18]

any idea what you have? Ive got laryngitis myself and ive trained through it despite my doc saying to take it easy...nice volume of the pressing though, thats one lift I never could get down. ive scrapped it lately in favor of seated DB presses tbh. ill go back soon though

I'm hoping I don't have the flu, I have a nasty cough, pretty high fever, and chills. Thanks man, normally I'm stronger on the OHP though :/.

[wrkoutfrq]

not to be negative but def. sounds like some symptoms of the flu... way to get in the gym and kill it anyway, get better soon!

[MITCHAPAL00ZA]

If you feel worse tmw Id take a day or 2 off. luckily I dont have a fever myself. Thats the 1 thing I wont train through. Ive heard lifting while sick can really prolong it. anyway fingers crossed it passes.

[Incubusfan18]

Delts/Traps/Triceps

5/3/1 Overhead Press

95 x 5
110 x 5
120 x 7

Seated Dumbbell Lateral Raises

25 x 10
30 x 5 (+5 partials)
25 x 9

Dumbbell Shrugs

100 x 8,8,8

One Arm Cable Lateral Raises

Lvl 2 x 8,8,7

Straight Bar Pushdowns

160 x 10
170 x 8
180 x 6

EZ Bar Skullcrushers

80 x 6 RP 2

Notes: Still not back at full strength due to the time off and being sick, but a decent lift.

not to be negative but def. sounds like some symptoms of the flu... way to get in the gym and kill it anyway, get better soon!

If you feel worse tmw Id take a day or 2 off. luckily I dont have a fever myself. Thats the 1 thing I wont train through. Ive heard lifting while sick can really prolong it. anyway fingers crossed it passes.

Took your guys advice and took off the rest of last week, feeling much better now!

[Incubusfan18]

Quads/Hams/Calves

5/3/1 Olympic Squats

185 x 5
215 x 5
240 x 6

Cybex Squat Press

7 PPS x 10,10

Lying Leg Curls

90 x 8
130 x 8
120 x 8

Calf Raises on Cybex Squat Press

3 PPS x 8
4 PPS x 8,8,8

Notes: I always lose strength when I take awhile off squatting...hopefully it'll come back soon. On another note, cutting starts soon!

[Incubusfan18]

Chest/Biceps

5/3/1 Incline Bench

120 x 5
140 x 5
155 x 9

Had one more in the tank I think but I didn't have a spotter so I stopped there.

EZ Bar Curls

60 x 8
110 x 5
90 x 8

Machine Press

130 x 8
190 x 8
170 x 8
170 x 6 (seat all the way at the bottom)

Not as good as the hammer strength machines, but good nonetheless.

Dumbbell Hammer Curls

50 x 5
45 x 6

Close Grip Cable Curls

Lvl 8 x 8,8

Cable Flyes

Lvl 6 x 6
Lvl 5 x 7

Notes: Still pretty low volume but a great sesh.