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  1. #91
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    Push

    Incline Dumbbell Press

    75 x 5,5,5,5,5

    I'll go for 80's next time, I'm still getting used to these dumbbells.

    Incline Smith Machine Press

    145 x 10,10,10,10

    150 next time.

    Dumbbell Lateral Raises

    25 x 11,11
    30 x 8,8
    25 x 8

    V-Bar Pushdowns

    140 x 8,8,8,8,8

    Rope Extensions

    80 x 10,10,10

    Machine Flyes

    80 x 10,10,9

    Notes: Pretty solid workout today, can't complain!

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  2. #92
    Registered User areya2005's Avatar
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    Any new progress shots?
    Fat to Fit to Fat to Bodybuilder

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  3. #93
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    solid workout indeed... i did a long stint of DB pressing that saw some really great strength gains, then switched to BB for variety for a bit, saw more great gains. now i've switched back to DB and i haven't lost too much, but am def. not up to par as when i was doing them regularly. feelsbadman
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  4. #94
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    Pull

    Supported T-Bar Rows

    125 x 5,5,5,5,5

    Close Grip Pulldowns

    Lvl 11.5 x 8,8,8,7,7

    Gonna stick with this weight next time.

    Wide Grip Cable Rows (to lower chest)

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

    Dumbbell Curls

    40 x 6,6,6,6,6

    Reverse EZ Bar Curls

    Bar+30 x 8,8,8,8,8

    Face Pulls

    Lvl 4 x 10,10,10

    Notes: Just another day in the office.


    Originally Posted by xKyle10 View Post
    Have fun at school man, let me know how you like push/pull/legs. Also highly recommend 5/3/1 for deads, even in a deficit I got ridiculous gains and just pulled 500 last week when I maxed, so can only imagine how good it would work in a surplus. Routine looks good and measurements sound really good, throw some pics up I am interested to see where you at since we have similar measurements atm.
    Thanks man, I'm really liking it so far. I'll throw up pics at some point.
    Originally Posted by areya2005 View Post
    Any new progress shots?
    see above
    Originally Posted by wrkoutfrq View Post
    solid workout indeed... i did a long stint of DB pressing that saw some really great strength gains, then switched to BB for variety for a bit, saw more great gains. now i've switched back to DB and i haven't lost too much, but am def. not up to par as when i was doing them regularly. feelsbadman
    Yeah I really love incline db pressing, just feels great, but once I stop I lose a lot of strength.
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  5. #95
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    Legs

    5/3/1 Olympic Squats

    130 x 5
    150 x 5
    170 x 5+ (8)

    Rack Deadlifts (below shin)

    315 x 5
    275 x 8,8,8

    Leg Extensions

    110 x 10
    130 x 10,10,10,10

    Lying Leg Curls

    110 x 8,8,8,8

    Cybex Donkey Calf Station

    3 PPS + 25 x 6,6,6,6,5,5

    Notes: Knee was bothering me a little today but I didn't let it get to me.

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  6. #96
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    Push

    Standing OHP

    95 x 5
    115 x 5,5,4,4

    Decline Close Grip Bench Press

    135 x 8
    155 x 8,6
    150 x 7
    145 x 7

    Meh, couldn't get the form down but it felt ok.

    Machine Press

    150 x 8,8,8,7,7

    Machine Flyes

    80 x 10,10,9,9

    V-Bar Pushdowns

    140 x 8,8,8,8,8

    Notes: This is my alternate push day, with more of a delt/tri focus. I will do this after every 3 normal push workouts.

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  7. #97
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    Pull

    Supported T-Bar Rows

    130 x 5,5,5,5

    Almost at dat3plates

    Close Grip Pulldowns

    Lvl 11.5 x 8,8,8,8,8

    12 next time!

    Wide Grip Cable Rows (to upper abs)

    Lvl 10.5 x 8,8,8,8,8

    Dumbbell Curls

    40 x 7,7,6,6,6

    Slowly but surely progressing.

    Reverse EZ Bar Curls

    Bar+35 x 8,8,7,7

    Notes: Really wasn't feelin' it today but I set some PRs and got it done.

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  8. #98
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    Legs

    5/3/1 Sumo Deadlifts

    220 x 3
    250 x 3
    285 x 3+ (6)

    Cybex Seated Leg Press

    350 x 8
    370 x 8,8,8,8

    Lying Leg Curls

    110 x 8,8,8,8,8

    Leg Extensions

    130 x 10,10,10,10

    Cybex Donkey Calf Station

    3 PPS + 25 x 6,6,6,6,6,6

    Notes: Nothing special, got it done.

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  9. #99
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    Push

    Decline Barbell Bench Press

    155 x 8,8,8,8,8

    Switching from incline db to this, REALLY trying to get my chest to be fuller.

    Incline Smith Machine Press

    150 x 10,8,8

    Felt pretty tough today, possibly because the decline worked my pecs so hard. Will stay at this weight next time

    Dumbbell Lateral Raises

    30 x 8,8,8

    V-Bar Pushdowns

    150 x 8,8,8

    Rope Extensions

    90 x 10,10,10,10

    Cable Flyes (pronated grip, just holding the cables)

    Level 3 x 10
    Level 3.5 x 10,10

    Notes: Didn't have my training partner with me today and forgot my iPod, but still a pretty good workout.

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  10. #100
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    Pull

    Supported T-Bar Rows

    135 x 5,5,5

    Used a little momentum on that last rep of the last set but still, 3 plates .

    Close Grip Pulldowns

    Lvl 12 x 8,8,8

    Those sets were hard haha.

    Wide Grip Cable Rows (to upper abs)

    Lvl 11 x 8,8,8

    Dumbbell Curls

    40 x 8,8,8

    Reverse EZ Bar Curls

    Bar+35 x 8,8,8,8

    Notes: I'm starting to love the number 8 lol. Set some PRs today so I'll increase the volume next time and keep the weights the same. All about progressive overload!

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  11. #101
    Contest: COMPLETE TheNaturalEdge's Avatar
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    Originally Posted by Incubusfan18 View Post


    Notes: I'm starting to love the number 8 lol. Set some PRs today so I'll increase the volume next time and keep the weights the same. All about progressive overload!

    Eight's a lucky number bro, I love that rep range aswell for whatever reason. Great pump and the weight feels heavy enough to be making a difference in saying that though, nothing feels better than moving something for less than 5 reps.
    Keep killing it.
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  12. #102
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by TheNaturalEdge View Post
    Eight's a lucky number bro, I love that rep range aswell for whatever reason. Great pump and the weight feels heavy enough to be making a difference in saying that though, nothing feels better than moving something for less than 5 reps.
    Keep killing it.
    absolutely this... anything around 6 or below i tend to feel like the set wasn't long enough (even if it was heavy as FUU), but then 10+ feels like it takes forever! i still think there's benefit to having those rep ranges incorporated though
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  13. #103
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    Legs

    5/3/1 Olympic Squats

    140 x 3
    160 x 3
    185 x 3+ (8)
    105 x 10,10,10,10,15 (BBB sets)

    Leg Extensions

    135 x 10,10,10,10

    Lying Leg Curls

    115 x 8,8,8

    Cybex Donkey Calf Station

    325 x 6,6,6,6

    Notes: Was really nauseous throughout the whole workout but I was still happy with how everything went.

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  14. #104
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    5/3/1 Overhead Press Day

    Standing Overhead Press

    90 x 5
    100 x 5
    115 x 5+ (5)
    70 x 10,10,10,10,10

    Almost had that sixth rep of 115...oh well, there's always next week.

    Pull-Ups

    10,10,9,6,7

    Ran outta gas pretty quick haha.

    Cable Rows

    Lvl 11 x 8,8,8,8

    Dumbbell Curls

    40 x 8,8,8

    Cleaner reps than last time but I think I might switch to barbell curls, I really hate the dumbbells at my gym.

    Reverse EZ Bar Curls

    Bar+40 x 8,8,8

    Starting to love this exercise, I get the sickest pump.

    Notes: I'm starting 5/3/1! Gonna do the BBB accessory work, can't wait to get stronger!

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  15. #105
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    5/3/1 Deadlift Day

    Sumo Deadlifts

    235 x 5
    265 x 3
    300 x 1+ (5)
    160 x 10,10,10,10,20

    Had one more in the tank with 300 but knew I would break form so stopped at 5, also that last BBB set of 20 had my glutes/hams on FIRE!

    Cybex Donkey Calf Station

    325 x 6,6,6,6

    Calf Raise on Cybex Squat Press

    270 x 10,10

    Feels much better in my opinion, gonna switch to these.

    Cable Crunches

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

    Notes: Boring But Big!

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  16. #106
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    Originally Posted by Incubusfan18 View Post

    Updated Measurements

    Thighs: 23.75"
    Calves: 15.125"
    Arms: 14.875"
    Forearms: 12.125"

    Still small as hell but growing slowly.

    Updated Measurements - Part Dos

    Thighs: 24"
    Calves: 15.25"
    Arms: 15"
    Forearms: 12.25"

    Dem gainz.

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  17. #107
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    Originally Posted by TheNaturalEdge View Post
    Eight's a lucky number bro, I love that rep range aswell for whatever reason. Great pump and the weight feels heavy enough to be making a difference in saying that though, nothing feels better than moving something for less than 5 reps.
    Keep killing it.
    Originally Posted by wrkoutfrq View Post
    absolutely this... anything around 6 or below i tend to feel like the set wasn't long enough (even if it was heavy as FUU), but then 10+ feels like it takes forever! i still think there's benefit to having those rep ranges incorporated though
    Yeah I totally agree, I hate anything over 10 reps too because I don't have the attention span lol.
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  18. #108
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    5/3/1 Decline Day

    Decline Bench Press

    130 x 5
    150 x 5
    170 x 5+ (8)
    105 x 10,10,10,10,18

    Progressing well on this, I supersetted the BBB sets with the pull-ups.

    Pull-Ups

    10,9,9,7,7

    Barbell Curls

    95 x 5
    75 x 8,8

    Lost a bit of strength on these.

    V-Bar Pushdowns

    150 x 8,8,8

    Face Pulls

    Lvl 4 x 8,8,8

    Notes: Awesome pump today.

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    5/3/1 Squat Day

    Olympic Squats

    150 x 5
    170 x 3
    195 x 1+ (7)
    105 x 10,10,10,10,10 (BBB sets)

    Calf Raises on Cybex Squat Press

    270 x 12,12,12

    Cable Crunches

    Lvl 8.5 x 10,10,10,10,10

    Notes: Simple but effective, pumped about getting stronger on squats.

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    5/3/1 OHP Day

    Standing Overhead Press

    95 x 3
    110 x 3
    125 x 3+ (4)
    75 x 10,10,10,10,10

    Pumped to get 4 reps with 125, new PR.

    Low Cable Rows

    Lvl 10 x 10
    Lvl 11 x 10,10,10,9

    Notes: Was real short on time today so I just did the meat and potatoes stuff.

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    5/3/1 Deadlift Day

    Sumo Deadlifts

    125 x 5
    155 x 5
    190 x 5

    Conventional Deadlifts

    155 x 10,10,10,10,10

    I decided to do the BBB sets conventional, felt like a p#$$& using so little weight but that's what the program says!

    Calf Raise on Cybex Squat Press

    270 x 12,12,12,12,12

    Feels much better in my opinion, gonna switch to these.

    Cable Crunches

    Lvl 9 x 10,10,10,10

    Notes: Deload day...can't wait to get my deadlift moving!

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    5/3/1 Bench Day

    Decline Barbell Bench Press

    140 x 3
    160 x 3
    180 x 3+ (6)
    115 x 10,10,10,10,10

    Upped the BBB sets a little, did all the reps super slow with great MMC.

    Low Cable Rows

    Lvl 11 x 10,10,10,10,10

    Cable Curls

    80 x 12,12,12,12

    One Arm Dumbbell Overhead Extensions

    15 x 12
    20 x 12
    22.5 x 12
    25 x 12

    Started bothering my elbow so I stopped.

    Rope Pushdowns

    60 x 12,12

    Notes: Got barely any sleep last night and really didn't feel like lifting but I sacked up and got it done.

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  23. #113
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    5/3/1 OHP Day

    Standing Strict Overhead Press

    100 x 5
    115 x 3
    135 x 1+ (2)
    75 x 10,10,10,10,10

    OHP'd a plate, yeah buddy!

    Pull-Ups

    BW x 10
    BW + 25 x 7,6
    BW x 8,7

    Cable Curls

    80 x 12,12,12

    Rope Pushdowns

    60 x 12,12,12

    Notes: Pretty decent workout today.

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  24. #114
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Good job with the 135 OHP! Probably something you've wanted to hit for a while huh?
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    5/3/1 Deadlift Day

    Sumo Deadlifts

    215 x 5
    245 x 5
    280 x 5+ (9)

    Conventional Deadlifts

    190 x 10,10,10,10,10

    Calf Raise on Cybex Squat Press

    280 x 12,12,12

    Cable Crunches

    Lvl 9 x 10,10,10,10,10

    Notes: Boring But Big!

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

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  26. #116
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    Originally Posted by jpfaherty View Post
    Good job with the 135 OHP! Probably something you've wanted to hit for a while huh?
    Thanks! Well I've only been doing the OHP for a little while now, but it definitely felt good.
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  27. #117
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    Offseason Fatty Pics

    I told you it wasn't pretty lol...



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  28. #118
    Platinum Account MITCHAPAL00ZA's Avatar
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    gettin big dude, what you weighing now? and thats hardly "fat" lol, still got them abs.
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  29. #119
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    Originally Posted by MITCHAPAL00ZA View Post
    gettin big dude, what you weighing now? and thats hardly "fat" lol, still got them abs.
    Haha thanks man! I feel fat as f uck, I was 166 this morning
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  30. #120
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    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?
    "The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind

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