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.
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12-26-2012, 07:51 PM #181Bulking 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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12-27-2012, 05:50 AM #182
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12-28-2012, 02:23 PM #183
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!
Yessir!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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12-29-2012, 11:21 AM #184
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
Obsessed is just a word the lazy use to describe the dedicated
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12-29-2012, 11:53 AM #185
man yesterday's workout was HUGE lol... i bet that took forever. solid incline pressing too!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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12-29-2012, 12:18 PM #186
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12-30-2012, 12:33 PM #187
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
Obsessed is just a word the lazy use to describe the dedicated
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12-30-2012, 12:43 PM #188
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12-31-2012, 12:59 PM #189
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!
Thanks, it's my favorite workout of the week!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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12-31-2012, 01:50 PM #190
- Join Date: Dec 2007
- Location: Melbourne, Victoria, Australia
- Age: 39
- Posts: 3,460
- Rep Power: 1802
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!- <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.
- Also, join my log on ********: http://www.********.com/AndysNaturalJourney
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01-02-2013, 07:50 PM #191
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!
Thanks bro! Quads are approaching 26" fat as f'uck though lol.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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01-03-2013, 07:20 PM #192
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
Obsessed is just a word the lazy use to describe the dedicated
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01-03-2013, 07:24 PM #193
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01-05-2013, 12:39 PM #194
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!
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.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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01-05-2013, 02:43 PM #195
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Came in, saw squat numbers, went to improve squat technique
Keep up the good work, homey!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-07-2013, 05:38 PM #196
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.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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01-08-2013, 02:54 PM #197
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01-08-2013, 05:29 PM #198
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.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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01-09-2013, 03:57 PM #199
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01-10-2013, 10:38 PM #200
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.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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01-11-2013, 06:24 PM #201
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.
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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01-12-2013, 10:16 AM #202
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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01-16-2013, 05:47 PM #203
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.
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.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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01-16-2013, 05:51 PM #204
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01-16-2013, 06:06 PM #205
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01-16-2013, 07:48 PM #206
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!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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01-16-2013, 09:56 PM #207
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01-21-2013, 09:22 PM #208
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.
Took your guys advice and took off the rest of last week, feeling much better now!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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01-22-2013, 07:35 PM #209
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!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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01-24-2013, 05:24 PM #210
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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