Journey of the Fatties - Incubusfan18 and zbert's Log

[Incubusfan18]

Delts/Arms/Abs

5/3/1 Overhead Press

60 x 5
75 x 5
90 x 5

Braced Dumbbell Lateral Raises

15 x 10
17.5 x 10,10

Face Pulls

Lvl 3 x 10,10,10

EZ Bar Skullcrushers

55 x 10,10,10

Barbell Curls

70 x 8,8,8

Cable Crunches

Lvl 6 x 10,10,10

Notes: Great pump today, sometimes deloading can be enjoyable ha.

[Incubusfan18]

Legs/Chest

Cybex Squat Press

2 PPS x 10
4 PPS x 10
6 PPS x 8,8,8

Romanian Deadlifts

135 x 8
185 x 5
205 x 5,5

5/3/1 Incline Barbell Bench Press

75 x 5
95 x 5
115 x 5

Machine Press

110 x 8
150 x 8
170 x 8,8

Low Cable Flyes

Lvl 2 x 10,10
Lvl 3 x 10

Notes: Last deload workout, just in time for finals week...#trimesters.

[Incubusfan18]

Push

Rack Pulls

135 x 10
225 x 5
315 x 5
365 x 8

Weighted Pull-Ups

BW+25 x 6,5 (shoulder-width grip)
BW+25 x 5,4 (wide grip)

Cybex One Arm Row

150 x 8,8,8 (neutral grip)

Face Pulls

Lvl 4 x 10,10,9

Hammer Curls

30 x 8
40 x 8
35 x 7,7

Notes: Skipped the last two days cause finals week has been brutal...started my new Pull/Push/Legs routine today though!

[Incubusfan18]

Push

Incline Barbell Bench Press

135 x 5
155 x 5
150 x 5,5

Incline Hammer Strength Press

140 x 8,8,8

Overhead Press

75 x 8
95 x 7
85 x 8,7

Standing Dumbbell Lateral Raises

20 x 10,10,10

EZ Bar Skullcrushers

65 x 8,8,8

Pec Deck

60 x 8
50 x 8,8

V-Bar Pushdowns

Lvl 10 x 8
Lvl 14 x 8
Lvl 13 x 8,8

Cable Flyes

Lvl 5 x 8
Lvl 4 x 8,8

Decline Crunches

BW x 10,10,10

Notes: Weak as hell today...guess that's what I get for pulling 3 all nighters this week. Oh well, it was good to be at my home gym.

[Incubusfan18]

Legs

Leg Press

4 PPS x 8
5 PPS x 8
4 PPS + 25 x 8,8

Romanian Deadlifts

135 x 8
185 x 5
235 x 8
185 x 8,8

Cybex Seated Leg Press

210 x 12,12
230 x 10
250 x 10
270 x 10

Notes: Boom!

[Devils]

I weighed in at 166.2 this morning, so I've been losing weight pretty slowly but it's starting to become noticeable. My current macros are 180/250/60 (P/C/F) and I'm not doing any cardio yet!

On that cutting time now man?

[Incubusfan18]

Push

Incline Barbell Bench Press

45 x a bunch
95 x 10
115 x 5
135 x 3
160 x 5
150 x 5,5

Incline Hammer Strength Press

160 x 8,8,8

Overhead Press

75 x 5
95 x 8
90 x 8,8

Standing Dumbbell Lateral Raises

15 x 10
20 x 10,10,10

EZ Bar Skullcrushers

55 x 8
75 x 8
65 x 8,8

V-Bar Pushdowns

Lvl 12 x 8
Lvl 14 x 8,8,8

Cable Flyes

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

Notes: Trying out RPE-based training now on my main free weight exercises (Incline, OHP, Skulls).

On that cutting time now man?

Yup! Sitting around 163 morning weight these days.

[Incubusfan18]

Pull

Rack Pulls

135 x 10
225 x 5
275 x 3
315 x 3
365 x 6 (RPE 9)
345 x 6

Weighted Wide Grip Pull-Ups

BW x 8
BW+45 x 3
BW+35 x 5
BW+25 x 6,5

Hammer Strength Low Row

2 PPS + 25 x 8,8,8

Face Pulls

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

Hammer Curls

30 x 8
40 x 8
35 x 8,8

Barbell Curls

65 x 8
95 x 6
85 x 6,6

Cable Crunches

Lvl 6 x 10,10,10

Knee Raises

BW x 8,8,8

Notes: Solid sesh! Weighed in at 162.2 this morning...gettin' lean!

[Incubusfan18]

Legs

Leg Press (narrow stance)

1 PPS x 10
2 PPS x 10
3 PPS x 8
4 PPS x 8
5 PPS + 5 x 8
4 PPS + 25 x 8,8

Lying Leg Curls

50 x 8
80 x 8
100 x 8
90 x 8,8

Cybex Seated Leg Press (wide stance)

210 x 10
270 x 10,10
290 x 10

Knee Raises

BW x 8,8,8

Notes: Skipped the RDLs today because my lower back, traps, and glutes were super sore from the rack pulls. I'm gonna start doing Legs/Push/Pull so I have a day of rest b/w legs and back.

[Incubusfan18]

Push

Incline Barbell Bench Press

45 x 10
95 x 8
115 x 5
135 x 3
165 x 4 (RPE 9)
135 x 10,8

Incline Hammer Strength Press

180 x 6,6,6

Overhead Press

75 x 5
100 x 8
90 x 8,7

Standing Dumbbell Lateral Raises

15 x 10
20 x 10,10,10

EZ Bar Skullcrushers

45 x 10
75 x 9
65 x 9,9

V-Bar Pushdowns

Lvl 12 x 8
Lvl 14 x 8,8,8

Cable Flyes

Lvl 5 x 10
Lvl 6 x 8,8

Notes: Solid push day!

[Incubusfan18]

Pull

Weighted Wide Grip Pull-Ups

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

T-Bar Row Machine

45 x 8
90 x 8
135 x 8
180 x 8,6

Hammer Strength Low Row

2 PPS + 25 x 8,8

Face Pulls

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

Barbell Curls

45 x 8
65 x 8
95 x 7,6,5

Hammer Curls

30 x 8,8,8

Notes: Last sesh at Gold's, going back to school tomorrow.

[Incubusfan18]

Legs

High Bar Squats

45 x 10
90 x 5
110 x 5
130 x 3
140 x 5
160 x 5
185 x 5
225 x 5 (about 3 left in the tank)

I worked out with a friend today and he's starting 5/3/1, so I did the sets with him. I wanted to see where I was in terms of strength so I put on 2 plates after the 5/3/1 sets, felt solid.

Cybex Squat Press

4 PPS x 10
6 PPS x 12
7 PPS x 12

Lying Leg Curls

50 x 8
90 x 8
110 x 8
130 x 6

Cybex Seated Leg Press (wide stance)

210 x 10
250 x 10
270 x 10

Hanging Knee Raises

10,10,10

Notes: Great leg day, quads were trashed.

[Incubusfan18]

Pull

Rack Pulls

135 x 10
225 x 5
275 x 3
315 x 1
365 x 7 (RPE 9)
315 x 7,7

Weighted Wide Grip Pull-Ups

BW x 5,5
BW+45 x 4
BW+25 x 5,5

Cybex Seated Row Machine

150 x 8,8,8

Face Pulls

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

Hammer Curls

30 x 8
40 x 8
35 x 8,8

Close Grip Cable Curls

Lvl 6 x 8,8,8,8

Cable Crunches

Lvl 6 x 10
Lvl 7 x 10
Lvl 8 x 8

Notes: Great workout, down to 160.8 morning weight.

[Incubusfan18]

Legs

Single Leg Cybex Squat Press

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

Lying Leg Curls

90 x 12
100 x 10,8

Cybex Seated Leg Press (close stance)

210 x 12
230 x 12
250 x 12

Calf Press (on leg press)

270 x 10,10,10

Cable Crunches

Lvl 7 x 10,10
Lvl 8 x 8

Notes: Went a little lighter today and focused on form, squeeze, etc.

[Bnizzle163]

Looks like those numbers are really going up. Where you sitting body weight wise?

[Incubusfan18]

Push

Smith Machine Low Incline Press

45 x 12
95 x 12
135 x 12
165 x 10
155 x 10

Smith Machine High Incline Press

115 x 10
135 x 10,10

Cable Flyes

4 x 12,12 (decline)
4 x 10,10 (flat)

Single Arm Dumbbell Lateral Raises

15 x 15
17.5 x 15,15

Smith Machine Behind-The-Neck Press

95 x 10
115 x 10
135 x 6

Cable Extensions

Lvl 6 x 10
Lvl 8 x 10
Lvl 10 x 10
Lvl 9 x 10,10

Single Arm Dumbbell French Press

15 x 10,10

Cable Crunches

Lvl 7 x 10
Lvl 8 x 10,10

Notes: I'm gonna start alternating strength/hypertrophy days, so this would be an example of a hypertrophy-focused push day.

Looks like those numbers are really going up. Where you sitting body weight wise?

Around 160, I haven't been weighing myself that consistently though.

[Incubusfan18]

Pull

Rack Barbell Rows

95 x 10
135 x 10
185 x 5
205 x 5,5

Reverse Grip Pulldowns

Lvl 8 x 8
Lvl 10 x 8
Lvl 11 x 8
Lvl 10 x 8

Stretchers

Lvl 6 x 10
Lvl 7 x 10
Lvl 6 x 10

Face Pulls

Lvl 4 x 10
Lvl 4.5 x 10
Lvl 4 x 10

Close Grip Olympic Bar Curls

65 x 8
95 x 6,5
85 x 6

Reverse EZ Bar Curls

40 x 10
50 x 10
40 x 10,10

Notes: Did this workout Sunday.

[Incubusfan18]

Arms/Abs/Calves

Close Grip Olympic Bar Curls

45 x 10
65 x 10
85 x 10
75 x 10,10

Olympic Bar Skullcrushers

45 x 10
70 x 10
65 x 10,10

Alternating DB Curls

25 x 10
27.5 x 10
30 x 10

Cable Frenchpress

Lvl 6 x 12
Lvl 7 x 10,10

Rope Hammer Curls

Lvl 6 x 12,10,10

V-Bar Pushdowns

150 x 8,8,8

Calf Raises (on Cybex Squat Press)

2 PPS x 10
3 PPS x 12
3 PPS + 25 x 8
3 PPS x 10,10

Cable Crunches

Lvl 7 x 10
Lvl 8 x 8,8

Reverse Crunches

15,15,15

Notes: Adding a new accessory day.

[Incubusfan18]

Legs

High Bar Squats

45 x 10
95 x 8
135 x 5
175 x 3
200 x 2
225 x 1
245 x 1
265 x 1,1

Romanian Deadlifts

135 x 8
185 x 5
225 x 5
245 x 5
275 x 4

Cybex Seated Leg Press (close stance)

250 x 10
290 x 10
310 x 10
290 x 10

Notes: Power leg day, wasn't feeling it but still put up some decent numbers.

[Incubusfan18]

Chest/Delts

Incline Barbell Bench Press

45 x 12
95 x 12
135 x 3
155 x 1
175 x 2 (RPE 9)
160 x 2,2,2

Overhead Press

95 x 5
115 x 5 (RPE 9)
105 x 5,5

Smith Machine Decline Press

165 x 12
185 x 8
170 x 8,8

Single Arm Dumbbell Lateral Raises

20 x 12
27.5 x 8
25 x 8,8

Cable Flyes

4 x 10,10,10

Notes: Awesome pump today, finally in the 150s!

[Incubusfan18]

Back

Rack Pulls

135 x 10
185 x 8
225 x 5
275 x 3
315 x 1
365 x 1
405 x 3 (RPE 9)

Weighted Wide Grip Pull-Ups

BW x 10
BW+45 x 4
BW+25 x 5,5

V-Bar Cable Rows

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

Reverse Grip Pulldowns

Lvl 8 x 8
Lvl 11 x 8
Lvl 10 x 8,8

Dumbbell Rows

80 x 8
100 x 8
80 x 8

Face Pulls

Lvl 4 x 8
Lvl 5 x 8
Lvl 4.5 x 8,8

Notes: Awesome back workout!

[Incubusfan18]

Arms/Abs/Calves

Close Grip Olympic Bar Curls

45 x 10
65 x 5
85 x 3
100 x 5
95 x 5,5

Olympic Bar Skullcrushers

45 x 10
65 x 5
90 x 4
85 x 4,4

Calf Raises (on Cybex Squat Press)

2 PPS x 10
3 PPS x 5
3 PPS + 25 x 5
4 PPS x 6,5,5,5

Dumbbell Hammer Curls

30 x 8
40 x 8
35 x 8,8

Single Arm Dumbbell Frenchpress

20 x 8
27.5 x 8
25 x 8,8

Cable Crunches

Lvl 7 x 8
Lvl 8 x 8,8

Hanging Knee Raises

12,12,12

Notes: Did 5 HIIT intervals today...felt like I was gonna die after haha.

[Incubusfan18]

Hypertrophy Legs

Single Leg Cybex Squat Press

50 x 10
100 x 10
150 x 10
180 x 10
230 x 10
270 x 6
180 x 10,10

Lying Leg Curls

90 x 10
115 x 10
105 x 10,10

Cybex Adduction Machine

50 x 10
90 x 8
80 x 8,8

Paused High Bar Squats

95 x 10
135 x 10,10,10

Notes: Had a big cheat meal last night (half of a large fried chicken pizza ), so this workout was awesome.

[wrkoutfrq]

dat dere carb backloading lol... things have been spot on in here, STRONG rack pulls. I know that feel on the HIIT intervals, coach has got me doing 2 sessions of 6 intervals on the bike a week, so nothing major but to me = death lol

[Incubusfan18]

Chest/Delts Hypertrophy

Incline Barbell Bench Press

45 x 20
95 x 12
115 x 8
135 x 10
125 x 10,10

Smith Machine BTN Press

115 x 10,8,8

Dumbbell Lateral Raises

15 x 15
17.5 x 15,15,15

Cybex Machine Press

150 x 8
130 x 8,8

Cable Flyes

4 x 12,12 (decline)
3 x 10,10 (incline)

Notes: Solid push day, holding onto strength for the most part.

[Incubusfan18]

dat dere carb backloading lol... things have been spot on in here, STRONG rack pulls. I know that feel on the HIIT intervals, coach has got me doing 2 sessions of 6 intervals on the bike a week, so nothing major but to me = death lol

Haha yeah, gotta love the spillover. Thanks, rack pulls are my only strong lift lol. Yeah HIIT is brutal...

[Incubusfan18]

Hypertrophy Arms/Abs/Calves

Close Grip Olympic Bar Curls

45 x 10
65 x 10
85 x 11
65 x 11,11

Olympic Bar Skullcrushers

45 x 10
75 x 9
65 x 9,9

Incline Dumbbell Hammer Curls

20 x 12
25 x 12,12
27.5 x 12

CGBP

45 x 12
95 x 12
115 x 12
135 x 8
115 x 12

Cable Curls

Lvl 6 x 12,10,10

Cable Frenchpress

Lvl 6 x 12,12,12

Calf Raises (on Cybex Squat Press)

2 PPS x 10
3 PPS x 12,10,10,10

Cable Crunches

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

Hanging Knee Raises

12,12,12

Notes: Not much energy but still had a solid workout.

[Incubusfan18]

Power Chest/Delts

Incline Smith Machine Press

45 x 20
95 x 12
135 x 5
165 x 3
185 x 4 (RPE 9)
175 x 4,4

Overhead Press

75 x 5
95 x 5
120 x 5 (RPE 9)
110 x 5,5

Single Arm Dumbbell Lateral Raises

20 x 8
27.5 x 9
25 x 9,9

Cybex Machine Press

130 x 8
170 x 8
150 x 8,8

Cable Flyes

4 x 12,10,10

Notes: Awesome workout!

[Incubusfan18]

Power Back

Rack Pulls

135 x 10
185 x 8
235 x 5
285 x 3
335 x 1
385 x 1
435 (RPE 9.5)

Weighted Wide Grip Pull-Ups

BW x 5
BW+25 x 5
BW+55 x 2
BW+45 x 3,2,2

V-Bar Cable Rows

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

Single Arm Pulldowns

Lvl 3 x 8
Lvl 4 x 9,8,8

Cybex Machine Rows

150 x 8
170 x 8
150 x 8

Face Pulls

Lvl 3 x 8
Lvl 5 x 8
Lvl 4.5 x 8,8

Notes: Love PRs while dieting!

[Incubusfan18]

Power Arms

Close Grip Olympic Bar Curls

45 x 15
65 x 5
85 x 5
115 x 2 (RPE 9.5)
105 x 3,2

Olympic Bar Skullcrushers

45 x 10
65 x 5
95 x 2 (RPE 9)
85 x 3,3

Dumbbell Hammer Curls

30 x 8
45 x 5
40 x 7,6

Smith Machine CGBP

135 x 5
185 x 5
175 x 5,5

Seated Dumbbell Curls

25 x 12
27.5 x 8,8

Cable French Press

Lvl 7 x 12
Lvl 8 x 8,8

Hanging Wipers

8,10,8

Notes: 157.4 this morning...aesthetics coming back.