Journey of the Fatties - Incubusfan18 and zbert's Log

[Incubusfan18]

i'll not blow smoke up your behind and tell you to jump on stage tomorrow, but you def. not fat bro... lookin pretty solid IMO. def. brought up your delts and chest some, and your back looks thicker. how're the wheels lookin?

Thanks man, here's a pic

[Incubusfan18]

5/3/1 Squat Day

Olympic Squats

145 x 5
170 x 5
190 x 5+ (8)
120 x 10,10,10,10,10 (BBB sets)

Calf Raises on Cybex Squat Press

290 x 10,10,10,10,10

Cable Crunches

Lvl 9.5 x 10,10,10,10

Notes: Wasn't feeling it today, but at least I got 1 more rep than last time with 190.

[MITCHAPAL00ZA]

OLY squats. Bad ass. those will develop this **** outta your quads. I gotta start doing em, although my regular squat is pretty close to oly as is.

also, lol at the shirt. is that ogus?

[Incubusfan18]

5/3/1 OHP Day

Standing Strict Overhead Press

95 x 5
110 x 5
125 x 5+ (4)
80 x 10,10,10,10,9

I dun goofed and skipped the deload and increasing my training max by 10 lbs...I'll just say that I increased it by 5 instead and got 120 for 5 lol.

Low Cable Rows

Lvl 12 x 10,10,10,10

V-Bar Pushdowns

130 x 10,10,10

Reverse EZ-Bar Curls

Bar + 40 x 8,8,8

Notes: Started a little cut yesterday haha, trying to look a little better for Halloween.

OLY squats. Bad ass. those will develop this **** outta your quads. I gotta start doing em, although my regular squat is pretty close to oly as is.

also, lol at the shirt. is that ogus?

Haha yeah my friends that see my squat are like holy f uck you squat deep bro. And yeah that's the ogus cake shirt.

[Incubusfan18]

Fatty Pic Bump!

[Bnizzle163]

You've definitely added some size since you stepped on stage, dude. Still have visible abs, too

[Incubusfan18]

You've definitely added some size since you stepped on stage, dude. Still have visible abs, too

Thanks brah! Haha only visible when I flex them though...that's why I'm doing a little mini cut!

[Incubusfan18]

5/3/1 Deadlift Day

Sumo Deadlifts

230 x 3
265 x 3
295 x 3+ (8)

Conventional Deadlifts

190 x 10,10,10,10

Calf Raise on Cybex Squat Press

290 x 10,10,10

Cable Crunches

Lvl 9.5 x 10,10,10

Notes: BIG deadlift PR today, also cut down the volume since I'm in a deficit.

[Incubusfan18]

5/3/1 Bench Day

Decline Barbell Bench Press

140 x 5
165 x 3
185 x 5+ (5)
120 x 10,10,10,10,10

Got like an hour of sleep the night before, disappointed with this

Pull-Ups

BW + 25 x 8,6,6

Cable Curls

80 x 12
100 x 10
120 x 6

Rope Extensions

90 x 12,12,12

Notes: This was last Friday's workout.

[Incubusfan18]

5/3/1 OHP Day

Standing Strict Overhead Press

100 x 3
110 x 3
125 x 3+ (5)
80 x 10,10,10,10

Yeah buddy!

Low Cable Rows

Lvl 12 x 10,10,10

Wide Grip Pulldowns

Lvl 12 x 8,8

V-Bar Pushdowns

140 x 10,10,10

Reverse EZ-Bar Curls

Bar + 40 x 8,8,8

Notes: Solid session today.

[Incubusfan18]

5/3/1 Squat Day

Olympic Squats

155 x 3
180 x 3
200 x 3+ (6)
120 x 10,10,10

Calf Raises on Cybex Squat Press

290 x 10,10,10

Cable Crunches

Lvl 9.5 x 10,10,10

Leg Extensions

130 x 10,10,10

Notes: Ok session considering I'm low-carbing it this week.

[Incubusfan18]

5/3/1 Bench Day

Decline Barbell Bench Press

155 x 3
175 x 3
195 x 3+ (5)
120 x 10,10,10

Pull-Ups

BW + 25 x 8,6,6

Incline Dumbbell Curls

20 x 10,10,10

V-Bar Overhead Extensions

100 x 15
130 x 8
120 x 10
110 x 12

Notes: Solid workout.

[Incubusfan18]

5/3/1 Deadlift Day

Sumo Deadlifts

245 x 5
275 x 3
315 x 1+ (5)

Conventional Deadlifts

190 x 10,10,10

Calf Raise on Cybex Squat Press

290 x 12,12,12

Wide Grip Lat Pulldowns

Lvl 8 x 10
Lvl 10 x 10
Lvl 12 x 8
Lvl 14 x 6

Rope Hammer Curls

Notes: Yeah buddy!

[Incubusfan18]

5/3/1 OHP Day

Standing Strict Overhead Press

105 x 5
120 x 3
135 x 1+ (2)
80 x 10,10,10

Really wanted 3...

Dumbbell Upright Rows

20 x 10
30 x 10,10,10

Barbell Shrugs

225 x 12,12,12,12

Notes: Decent workout I guess.

[Incubusfan18]

5/3/1 Squat Day

Olympic Squats

165 x 5
190 x 3
210 x 1+ (4)

Calf Raises on Cybex Squat Press

320 x 10,10,8

Cable Crunches

160 x 10,10,10

Leg Extensions

130 x 12,12,12

Lying Leg Curls

110 x 10,10,10

Notes: Dem legs!

[Incubusfan18]

5/3/1 Bench Day

Decline Barbell Bench Press

165 x 5
185 x 3
205 x 1+ (2)

Third rep was almost up but had to get a tap from the spotter...

Flat Smith Machine Press

165 x 8
185 x 6,5
135 x 17

Cable Flyes

Lvl 4 x 10,10,10

V-Bar Pushdowns

130 x 10
150 x 8,8

V-Bar Overhead Extensions

120 x 10
100 x 10

Notes: Pretty solid workout.

[Incubusfan18]

5/3/1 Squat Day

Olympic Squats

95 x 5
115 x 5
135 x 5

Deload.

Cybex Donkey Calf Raise

3 PPS x 12,12,12,12

Cybex Eagle Leg Press

350 x 10,10 (feet low, close)
350 x 8,8, (feet high, wide)
250 x 25

Cable Crunches

160 x 10
170 x 8,8
120 x AMRAP

Notes: I messed up and did the deload squat day instead of the deload deadlift day, not a huge deal though.

[Incubusfan18]

5/3/1 OHP Day

Standing Strict Overhead Press

55 x 5
70 x 5
85 x 5

Deload.

Dumbbell Upright Rows

35 x 8
40 x 8
45 x 6
30 x 12

LOVE these now.

Smith Machine Press

135 x 10
185 x 3
155 x 8

Barbell Shrugs

225 x 12
275 x 8,8
225 x 12

Dumbbell Lateral Raises

25 x 12,12,12

Notes: Awesome pump today.

[MITCHAPAL00ZA]

ive adopted a training protocl real simialr to you. I use the 5/3/1 template for the big lift of the day, then add in some BBing accessory. really loving it so far.

[Incubusfan18]

[Incubusfan18]

5/3/1 Deadlift Day

Conventional Deadlifts

135 x 5
165 x 5
205 x 5

Deload. I think I'm gonna switch to conventional because I feel like my erector/trap thickness is lacking compared to my hams/glutes.

Barbell Rows

135 x warmup
185 x 10,9,8

Wide Grip Lat Pulldowns

Lvl 12 x 8,8
Lvl 10 x 12

Incline Dumbbell Curls

20 x 10
25 x 8,8

EZ Bar Curls

Bar+40 x 10,10,10

Rope Pushdowns

100 x 10,10,10

Cable Overhead Extensions

100 x 10,10,10

Cable Rows

Lvl 10 x 10,10,10

Notes: Great pump today.

[Incubusfan18]

5/3/1 OHP Day

Standing Strict Overhead Press

95 x 5
110 x 5
125 x 5+ (3)

Super disappointed with this, I don't know what happened. I feel like the warmup sets kinda tire me out though.

Seated Dumbbell Press

50 x 5
55 x 5
50 x 8

Don't know why I was so weak here, granted I haven't done them in awhile but still pretty lame.

Dumbbell Lateral Raises

25 x 10 -> 10 x 8
25 x 10 -> 10 x 8
25 x 8 -> 10 x 8

Dumbbell Shrugs

70 x 10
90 x 10,10,10

Machine Press

90 x 8,8

Dumbbell Hammer Curls

30 x 10,9,8

Notes: Workout started out horrible but ended alright.

[Incubusfan18]

5/3/1 Squat Day

Olympic Squats

150 x 5
175 x 5
200 x 5+ (6)
225 x 2 (+2 forced reps, probably could have grinded out the first on my own)

Low Bar Squats

185 x 10,10
225 x 5

Cybex Donkey Calf Raises

270 x 12,12,10,10

Lying Leg Curls

110 x 10
130 x 6,5
110 x 6

Notes: Solid workout in the books.

[Incubusfan18]

Chest/Tris/Forearms

5/3/1 Decline Barbell Bench Press

145 x 5
170 x 5
190 x 5+ (6)
185 x 7 -> 135 x AMRAP

Incline Smith Machine Press

135 x 10
165 x 5,5
135 x 10

Machine Press

150 x 8,8
130 x 10
150 x 6 -> 90 x AMRAP

Cable Flyes

Lvl 4 x 10,10,10,10

Rope Pushdowns

Lvl 6 x 12,12,12,12

V-Bar Overhead Extensions

100 x 12
120 x 8
100 x 10,10

Behind-The-Back Wrist Curls

95 x 8,8
65 x 12,12

Notes: Awesome workout!

[Incubusfan18]

Back/Biceps

5/3/1 Conventional Deadlifts

220 x 5
255 x 5
295 x 5+ (10)

Stoked about this.

Weighted Pull-Ups

BW+25 x 8,6,5

Barbell Rows

135 x warmup
185 x 10,10
225 x 5 -> 135 x AMRAP

Wide Grip Lat Pulldowns

Lvl 10 x 10,10
Lvl 12 x 6 -> Lvl 9 x AMRAP -> Lvl 6 x AMRAP

Dumbbell Hammer Curls

30 x 8,8,8

Cybex Row Machine

130 x 10,10
150 x 8 -> 110 x AMRAP -> 70 x AMRAP

EZ Bar Curls

Bar+30 x 13
Bar+40 x 8,8

Notes: Felt pretty crappy before hitting the gym but once I started deadlifting I was in the zone.

[Incubusfan18]

Legs

Cybex Eagle Leg Press

150 x 20
210 x 15
290 x 12
310 x 10
330 x 10
350 x 10
370 x 8
290 x 20,20

Cybex Donkey Calf Raise Machine

3 PPS x 12,12,12,12

Notes: Today was supposed to be an offday but I just wanted to get some bloodflow in my legs, stayed away from hammies because I did deads yesterday.

[Incubusfan18]

Delts/Traps

5/3/1 Standing Strict Overhead Press

100 x 3
115 x 3
135 x 3+ (3)

Dumbbell Upright Rows

40 x 10
45 x 8,8
40 x 8

Cybex Eagle Shoulder Press

90 x 8
110 x 6
110 x 6 -> 70 x 6 -> 50 x 6

Dumbbell Lateral Raises

25 x 10 -> 10 x 8
25 x 10 -> 10 x 8
25 x 10 -> 10 x 8
25 x 8 -> 10 x 8

Face Pulls

Lvl 4 x 8
Lvl 3 x 10,10

Barbell Shrugs

225 x 10,15
275 x 12 -> 185 x 10

Notes: Solid workout.

[MITCHAPAL00ZA]

Thats some solid pressing man. im only at 135 x 1 ...where the hell has Zbert been this whole log btw lol

[Incubusfan18]

Thats some solid pressing man. im only at 135 x 1 ...where the hell has Zbert been this whole log btw lol

Thanks man, I've come to realize that at least for me, OHP takes a while to progress. Haha idk, he doesn't like to log.

[Incubusfan18]

Biceps/Triceps/Forearms

Dumbbell Hammer Curls

30 x 12
35 x 10
40 x 9

Rope Pushdowns

70 x 12
75 x 10
80 x 8

EZ Bar Curls

65 x 12
75 x 9,8

EZ Bar Decline Skullcrushers

55 x 10
65 x 8,8

Spider Curls

50 x 8,8
45 x 10,10

V-Bar Extensions

Lvl 10 x 10,10,10,10

Behind-The-Back Wrist Curls

65 x 12
85 x 12,12
65 x burnout

Rope Hammer Curls

Lvl 10 x 8
Lvl 8 x 11,10

Notes: Awesome pump today.