Journey of the Fatties - Incubusfan18 and zbert's Log

[Incubusfan18]

Quads/Calves

5/3/1 Olympic Squats

165 x 3
190 x 3
210 x 3+ (7)

Squats felt GREAT today, each rep was fully ATG, my little brother was taken aback by my depth lol.

Hack Squats (narrow stance)

90 (1 PPS) x 10
140 x 8,8,8

Such a hard hack machine.

Cybex Seated Leg Press (wide stance)

250 x 15
290 x 15
310 x 10,10

Standing Calf Raises

100 x 12
150 x 12,11,10,8

Notes: Not too much volume today but intensity was really high, legs felt like balloons.

[Incubusfan18]

Chest/Tris

5/3/1 Decline Barbell Bench Press

155 x 4
180 x 3
200 x 3+ (3)
185 x 5

Right shoulder was feeling weird so I didn't push to failure.

Incline Hammer Strength

90 x 10
140 x 8
130 x 8,8

Decline Hammer Strength

180 x 9,9,8
200 x 6

Machine Flyes

70 x 12,12,10,10

V-Bar Pushdowns

Stack x 10,10,10

EZ Bar French Press

45 x 12,12,12

Notes: Signed up for Gold's today finally!

[Incubusfan18]

Back/Biceps

5/3/1 Conventional Deadlifts

235 x 3
270 x 3
305 x 3+ (9)

Huge PR, considering that I normally deadlift with bumper plates (slightly bigger than the 45's at Gold's).

Weighted Pull-Ups

BW+25 x 7,6,5

Hammer Strength Low Row

140 x 10
180 x 8
230 x 7
180 x 10
230 x 7 -> 140 x 7

Reverse Grip Pulldowns

120 x 10,10,10
130 x 8

Cybex Row (wide, overhand grip)

Lvl 8 x 12
Lvl 10 x 8,8

EZ Bar Reverse Curls

45 x 12
55 x 10
65 x 8

Modular Arm Curl

Lvl 4 x 10
Lvl 5 x 8,8

Notes: Solid back day! Chasing dat thickness.

[MITCHAPAL00ZA]

sick DLs man

[Incubusfan18]

sick DLs man

Thanks man! I really wanna pull 405 by 2013!

[NaturalPursuit]

Thanks man! I really wanna pull 405 by 2013!

I'm sure you'll be able to bro! Great work!

[wrkoutfrq]

Thanks man! I really wanna pull 405 by 2013!

no problem! you've got time to get it!

[Incubusfan18]

I'm sure you'll be able to bro! Great work!

no problem! you've got time to get it!

Thanks guys! I think I'll increase my training max quite a bit next cycle.

[Incubusfan18]

On the non-lifting side of things, here's a video of my band Approaching Infinity (http://www.facebook.com/ApproachingInfinity?fref=ts) playing yesterday at Northern Lights!

[Incubusfan18]

Delts/Traps/Calves/Hamstrings

5/3/1 Standing Strict Overhead Press

110 x 5
125 x 3
140 x 1+ (3)

Yeah buddy!

Dumbbell Lateral Raises

25 x 12 -> 10 x 8
30 x 8 -> 10 x 8
35 x 8 -> 10 x 8
30 x 8 -> 10 x 8
25 x 12 -> 10 x 8

Rope Front Raises

Lvl 3 x 10
Lvl 4 x 8,8,8

Face Pulls

Lvl 4 x 10,10
Lvl 5 x 8,8

Dumbbell Shrugs

100 x 12
120 x 10,10
125 x 10 -> 80 x 10 -> 60 x 10

Standing Calf Raises

150 x 12
160 x 10
170 x 7 RP 3

Seated Calf Raises

70 x 10,10,10

Lying Leg Curls

70 x 12
100 x 8,8

Notes: Worked out with my older brother today, he's just getting into lifting now. Always good to be able to help someone start getting into shape.

[Incubusfan18]

Biceps/Triceps/Forearms

Straight Bar Pushdowns

Lvl 12 x 12
Lvl 14 x 12
Lvl 15 (Stack) x 10

Dumbbell Hammer Curls

30 x 10
40 x 10
45 x 6
40 x 8

EZ Bar Decline Skullcrushers

65 x 10
75 x 8,8

EZ Bar Curls

75 x 12
95 x 8,7
85 x 8

Rope Pushdowns

Lvl 8 x 12
Lvl 9 x 8
Lvl 8 x 8

Modular Arm Curl

Lvl 5 x 10
Lvl 6 x 8
Lvl 5 x 10

V-Bar Extensions

Lvl 10 x 15
Lvl 12 x 10,10

Behind-The-Back Wrist Curls

65 x 15
95 x 8,8
85 x 10,10

Cable Curls

Lvl 10 x 10,10,10

Notes: These arms will grow!

[Incubusfan18]

Quads/Hams

5/3/1 Olympic Squats

175 x 5
200 x 3
225 x 1+ (7)
225 x 7,6

Yeah f'ucking buddy! ATG as usual.

Hack Squats (narrow stance)

140 x 8
160 x 8,8

Lying Leg Curls

70 x 12
100 x 8,8,8

Leg Extensions

Lvl 8 x 12,12
Lvl 10 x 8,8

Seated Leg Curls

100 x 10
110 x 10,10

Notes: Felt so strong today on squats, unreal!

[Incubusfan18]

Chest/Tris

Hammer Strength Incline Press

180 x 7,7
160 x 8,8
140 x 10,10

Hammer Strength Decline Press

180 x 12,12,10,10,10

Cybex Incline Press (neutral grip)

Lvl 6 x 12
Lvl 8 x 9,9

Rope Pushdowns

Lvl 8 x 10,10,10,10

V-Bar Extensions

Lvl 12 x 12,12

Notes: Started to do my 5/3/1 sets for decline but my f'ucking shoulder was killing me so I had to stop. No matter what I do this shoulder problem always comes back. Made the best of it though, got a great pump.

[Incubusfan18]

Back/Chest/Calves

5/3/1 Conventional Deadlifts

255 x 5
290 x 3
325 x 1+ (5)

Wasn't feeling it today, called it quits at 5 reps cause I started get dizzy.

HS Incline Press

2 PPS x 10,10,9

HS Low Row

3 PPS x 8,8,8
2 PPS x 15

HS Decline Press

2 PPS (180) x 12
200 x 12,12
230 x 8

Close Grip Pulldowns

150 x 8,8
130 x 10

Machine Flyes

80 x 10,10,10

Cybex Row (wide, overhand grip)

Lvl 10 x 12
Lvl 11 x 8,8

Wide Grip Pulldowns

150 x 8,8

Leg Sled Calf Press

4 sets

Seated Calf Raises

90 x 10,10

Notes: Tried out an Arnold-style chest and back workout, great pump all around! Still nursing a tender shoulder though.

[Incubusfan18]

Quads/Hams

5/3/1 Olympic Squats

95 x 5
115 x 5
135 x 5

Hack Squats (narrow stance)

2 PPS x 6,6,6

Lying Leg Curls

100 x 10
110 x 9,8

Leg Extensions

110 x 15
130 x 12,12,12
110 x 15

Notes: Good pump!

[Incubusfan18]

Back/Rear Delts

Close Grip Pulldowns

60 x warmup
100 x warmup
180 x 7 (+1 forced rep)

Barbell Rows

185 x warmup
245 x 8

Supported T-Bar Rows

70 x warmup
135 x 6 (+ 2 forced reps)

HS High Rows

180 x warmup
270 x 6 (+2 forced reps)

Rack Deadlifts

315 x 10

Dead stop reps, these are so hard at this point in the workout!

Face Pulls

Lvl 4 x warmup
Lvl 6 x 8 (+2 cheap reps)

Notes: Starting Dorian-style HIT!

[MITCHAPAL00ZA]

Had no clue you played at Northern lights, thats awesome dude. Seen a few concerts there...sick sesh today though, you can row some heavy ass weight. Also, hitting deads that late in the sesh had to be brutal.

[Incubusfan18]

Had no clue you played at Northern lights, thats awesome dude. Seen a few concerts there...sick sesh today though, you can row some heavy ass weight. Also, hitting deads that late in the sesh had to be brutal.

Thanks man, feel free to check out my band's facebook here: http://www.facebook.com/ApproachingInfinity?fref=ts We're coming out with an EP very soon! The recording up there now is alright but nowhere near ideal.

Haha yeah I'm really strong on rows idk why, I wish my chest was as strong as my back. Yeah I figured I would mix it up with the deads, gonna give it a shot for awhile.

[Incubusfan18]

Delts/Traps/Forearms

Overhead Press

95 x 10
135 x 5 (+1 forced rep)

Dumbbell Lateral Raises

20 x 10
35 x 6 (+2 forced reps)

One Arm Cable Lateral Raises

10 x 12
25 x 7 (+3 forced reps)

Barbell Shrugs

225 x 10
315 x 8 (+2 cheap reps)

Dumbbell Shrugs

100 x 8

Just did one set of these with really strict form to get a great squeeze in the traps.

Behind-The-Back Wrist Curls

115 x 8 RP 2 RP 2 RP 2

Notes: Really liking HIT!

[Incubusfan18]

Quads/Hams/Calves

Olympic Squats

185 x 10
265 x 5 (+1 forced rep)

Leg Press

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

Leg Extensions

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

Standing Leg Curls

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

Romanian Deadlifts

185 x 10
245 x 8

Standing Calf Raises

130 x 10
190 x 8 RP 2 RP 2

Seated Calf Raises

45 x 10
95 x 8 RP 2 RP 2

Notes: Trained with Charles today, definitely pushed me pretty hard on those forced reps.

[Incubusfan18]

Biceps/Triceps

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 6 (+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 7 (+2 forced reps)

Modular Arm Curl

Lvl 4 x 10
Lvl 6 x 6 (+3 forced reps)

Notes: This was so brutal, did super strict form and 3 second negatives.

[wrkoutfrq]

strong curls! likin the new setup, looks like fun!

[MITCHAPAL00ZA]

nice stuff! I think I'm gonna incorporate more of an arm day into my training. they are laggin hardcore.

[Incubusfan18]

strong curls! likin the new setup, looks like fun!

Thanks man! Yeah my EZ bar curls have become a lot stronger, brutal with the the 3 second negatives!

nice stuff! I think I'm gonna incorporate more of an arm day into my training. they are laggin hardcore.

Yeah my arms are alright when I flex them, but relaxed they look ****ty because I have really high bicep insertions... Arm day can't hurt though!

[Incubusfan18]

Chest/Forearms

Incline Bench

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

Sooo close to getting that 4th rep on incline, better get it next time!

HS Incline Press

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

Pec Deck

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

Cable Flyes

Lvl 4 x 8
Lvl 6 x 8 (+3 forced reps)

Behind-The-Back Wrist Curls

85 x 10
120 x 7 RP 2 RP 2

Notes: MASSIVE chest pump

[zbert]

Well knocked out back today with Ryan and his little brother today and all i can say is they beat me up in there. I will let him give the run down of what we did exactly but all i can say is they came with their game faces on. Killed rack pulls where i pulled two of my heaviest sets in a real long time of 315 x 11 and 425 x 1.
I am still cutting down some for comps hopefully around march time period next year.

[Incubusfan18]

Back/Rear Delts

Close Grip Pulldowns

60 x warmup
100 x warmup
140 x warmup
190 x 6 (+2 forced reps)

Barbell Rows

135 x warmup
185 x warmup
245 x 8

Supported T-Bar Rows

70 x warmup
140 x 6 (+2 forced reps)

Rack Deadlifts

225 x warmup
335 x 6
405 x 1

Charles gave me the idea to try 405 and damn did it feel good.

HS High Rows

180 x warmup
270 x 6 (+2 forced reps)

Face Pulls

Lvl 4 x warmup
Lvl 6 x 8 (+3 forced reps)

Notes: Back is absolutely wrecked!

[zbert]

how is your back feeling today brutha? i had to stretch mine out all last night and my lats are feeling rough this morning but im loving it. definitely will have to get a few more sessions in for sure.

[Incubusfan18]

Delts/Traps

Overhead Press

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

One Arm Dumbbell Lateral Raises

20 x 10
30 x 8 (+3 forced reps)

One Arm Cable Lateral Raises

15 x 8
30 x 6 (+4 forced reps)

Dumbbell Shrugs

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

Notes: Short and sweet!

[Incubusfan18]

how is your back feeling today brutha? i had to stretch mine out all last night and my lats are feeling rough this morning but im loving it. definitely will have to get a few more sessions in for sure.

Back was tight for sure, erectors and lats were really sore so I took a day off before I hit shoulders.