Journey of the Fatties - Incubusfan18 and zbert's Log

[Incubusfan18]

Power Legs

High Bar Box Squats

45 x 10
135 x 5
185 x 5
225 x 12
275 x 4

Romanian Deadlifts

135 x 5
185 x 5
225 x 5
275 x 4

Cybex Seated Leg Press (close stance)

210 x 15
250 x 10
270 x 10,10

Calf Raises (on Cybex Seated Leg Press)

150 x 12
190 x 12,10
170 x 10,10

Notes: Great pump, quads still refusing to lose fat though as usual.

[Incubusfan18]

Chest/Delts Hypertrophy

Flat Barbell Bench Press

45 x 20
95 x 10
115 x 5
135 x 5
155 x 7
135 x 7,7

Incline Smith Machine Press

135 x 12,12,12

Dumbbell Lateral Raises

15 x 15
20 x 15
17.5 x 15,15

Cable Flyes

4 x 12
3 x 12,12

Notes: Well turns out I still suck at flat benching, big surprise haha.

[Incubusfan18]

Hypertrophy Arms

Close Grip Olympic Bar Curls

45 x 15
65 x 8
95 x 7
85 x 7,7

Smith Machine CGBP

45 x 15
95 x 10
135 x 5
185 x 5
175 x 5,5,5,5

Did these first and with low reps because I'm trying to get better at benching.

Dumbbell Hammer Curls

27.5 x 8
40 x 8
35 x 8,8

EZ Bar Skullcrushers

40 x 10
80 x 7
70 x 7,7

Dumbbell Curls

25 x 10
27.5 x 10
25 x 10,10

Single Arm Dumbbell French Press

15 x 10
20 x 10
17.5 x 10,10

Cable Crunches

Lvl 7 x 8
Lvl 8 x 8,8,8

Wipers

8,6,6

Notes: Great pump! Delts looked great today too for some reason.

[Incubusfan18]

Power Chest/Delts

Flat Barbell Bench Press

45 x 5,5
75 x 5
105 x 5
135 x 3
155 x 3
175 x 3 (RPE 9)
165 x 3,3
135 x 3,3

Overhead Press

65 x 5
95 x 3
115 x 3
135 x 3

Lol wtf, brb OHP'ing almost as much as I can bench after already benching.

Incline Smith Machine Press

135 x 8
165 x 7
145 x 7,7

Single Arm Dumbbell Lateral Raises

10 x 8
20 x 8
30 x 8
25 x 8,8

Cable Flyes

3 x 10
4.5 x 9
4 x 9,9

Notes: Woke up at 156.5 this morning!

[Incubusfan18]

Power Back

Weighted Wide Grip Pull-Ups

BW x 5,5
BW+25 x 5
BW+45 x 5
BW+35 x 5,5
BW+25 x 5

V-Bar Cable Rows

Lvl 8 x 8
Lvl 12 x 8
Lvl 11 x 8,8

V-Bar Pulldowns

Lvl 8 x 8
Lvl 12 x 7
Lvl 11 x 7,7

Standing Face Pulls

Lvl 4 x 10
Lvl 6 x 12
Lvl 6 x 10,10

Notes: Another solid pull day in the books! I'm gonna stop deadlifting on back day and move it to one of my leg days.

[Incubusfan18]

Push

Flat Barbell Bench Press

45 x 5
65 x 5
85 x 5
115 x 5
135 x 3
155 x 3,3,3,3,3,3
95 x 10,10,10,10,10

Incline Smith Machine Press

135 x 10,10,10

Dumbbell Lateral Raises

20 x 10,10,10

Single Arm Tricep Pushdowns

Lvl 1 x 10,10,10

Notes: Basically a deload workout, but trying to increase volume on bench so my body gets used to the motion.

[Incubusfan18]

Smolov Jr. Day 1

Flat Barbell Bench Press

45 x 5
75 x 5
105 x 5
120 x 5
140 x 6,6,6,6,6,6

Weighted Pull-Ups

25 x 8,5,5

Dumbbell Lateral Raises

15 x 10
20 x 10,10,10

Dumbbell Hammer Curls

25 x 8
40 x 8
35 x 8,8

Single Arm Tricep Pushdowns

Lvl 1 x 10
Lvl 1.5 x 8
Lvl 1 x 8,8

Standing Face Pulls

Lvl 4.5 x 10
Lvl 6 x 10,10,10

Wind Mills

8,7,7

Flat Smith Machine Bench Press

1 PPS x 25,26

[Incubusfan18]

Smolov Jr. Day 3

Flat Barbell Bench Press

45 x 5
75 x 5
105 x 5
135 x 4
160 x 4,4,4,4,4,4,4,4

Barbell Rows

135 x 5
185 x 5
225 x 5
215 x 5,5

Standing Face Pulls

Lvl 4 x 10
Lvl 6 x 10,10,10

[Incubusfan18]

Smolov Jr. Day 4

Flat Barbell Bench Press

45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
145 x 3
160 x 3,3,3,3,3,3,3,3,3,3

Dumbbell Lateral Raises

10 x 10
20 x 10,10,10