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  1. #181
    Progressively Overloading Incubusfan18's Avatar
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    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.

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  2. #182
    PURE INSANITY NaturalPursuit's Avatar
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    Kill those hams and calves today man!
    Future IFBB/IFPA PRO
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  3. #183
    Progressively Overloading Incubusfan18's Avatar
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    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!


    Originally Posted by NaturalPursuit View Post
    Kill those hams and calves today man!
    Yessir!
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  4. #184
    Progressively Overloading Incubusfan18's Avatar
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    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!

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  5. #185
    Scientist/Wannabe BB wrkoutfrq's Avatar
    Join Date: Nov 2009
    Age: 27
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    man yesterday's workout was HUGE lol... i bet that took forever. solid incline pressing too!
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  6. #186
    Progressively Overloading Incubusfan18's Avatar
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    Originally Posted by wrkoutfrq View Post
    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!
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  7. #187
    Progressively Overloading Incubusfan18's Avatar
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    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.

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  8. #188
    PURE INSANITY NaturalPursuit's Avatar
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    Nice back and rear delt workout man!!!
    Future IFBB/IFPA PRO
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  9. #189
    Progressively Overloading Incubusfan18's Avatar
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    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!


    Originally Posted by NaturalPursuit View Post
    Nice back and rear delt workout man!!!
    Thanks, it's my favorite workout of the week!
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  10. #190
    Registered User andyboi's Avatar
    Join Date: Dec 2007
    Location: Melbourne, Victoria, Australia
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    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!
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  11. #191
    Progressively Overloading Incubusfan18's Avatar
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    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!


    Originally Posted by andyboi View Post
    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.
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  12. #192
    Progressively Overloading Incubusfan18's Avatar
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    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!

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  13. #193
    Registered User MITCHAPAL00ZA's Avatar
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    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
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  14. #194
    Progressively Overloading Incubusfan18's Avatar
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    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!


    Originally Posted by MITCHAPAL00ZA View Post
    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.
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  15. #195
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Came in, saw squat numbers, went to improve squat technique

    Keep up the good work, homey!
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  16. #196
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    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.

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  17. #197
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    Originally Posted by Bnizzle163 View Post
    Came in, saw squat numbers, went to improve squat technique

    Keep up the good work, homey!
    Hahaha thanks man!
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    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.

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  19. #199
    Child of God zbert's Avatar
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    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
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    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.

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  21. #201
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    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!

    Last edited by Incubusfan18; 01-11-2013 at 06:39 PM.
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  22. #202
    Child of God zbert's Avatar
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    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.
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  23. #203
    Progressively Overloading Incubusfan18's Avatar
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    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.



    Originally Posted by zbert View Post
    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.
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  24. #204
    Registered User MITCHAPAL00ZA's Avatar
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    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
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  25. #205
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    Originally Posted by MITCHAPAL00ZA View Post
    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 :/.
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  26. #206
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    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!
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  27. #207
    Registered User MITCHAPAL00ZA's Avatar
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    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.
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  28. #208
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    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.


    Originally Posted by wrkoutfrq View Post
    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!
    Originally Posted by MITCHAPAL00ZA View Post
    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!
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  29. #209
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    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!

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  30. #210
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    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.

    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

    Obsessed is just a word the lazy use to describe the dedicated
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