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.
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03-14-2013, 05:14 PM #241Bulking 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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03-16-2013, 12:13 PM #242
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.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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03-20-2013, 01:54 PM #243
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!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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03-21-2013, 08:37 PM #244
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.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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03-23-2013, 11:20 PM #245
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!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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03-23-2013, 11:25 PM #246
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03-26-2013, 09:42 PM #247
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).
Yup! Sitting around 163 morning weight these days.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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03-27-2013, 07:02 PM #248
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!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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03-28-2013, 07:57 PM #249
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.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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03-29-2013, 08:21 PM #250
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!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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03-30-2013, 07:10 PM #251
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.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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04-02-2013, 11:17 AM #252
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.Last edited by Incubusfan18; 04-02-2013 at 07:24 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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04-02-2013, 07:22 PM #253
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.Last edited by Incubusfan18; 04-03-2013 at 05:54 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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04-05-2013, 05:28 PM #254
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.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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04-05-2013, 05:42 PM #255
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Looks like those numbers are really going up. Where you sitting body weight wise?
*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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04-06-2013, 05:25 PM #256
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.
Around 160, I haven't been weighing myself that consistently 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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04-09-2013, 08:21 AM #257
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.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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04-09-2013, 08:43 AM #258
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.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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04-09-2013, 07:38 PM #259
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.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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04-11-2013, 07:00 PM #260
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!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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04-12-2013, 02:22 PM #261
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!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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04-13-2013, 08:38 PM #262
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.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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04-14-2013, 02:14 PM #263
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.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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04-14-2013, 02:50 PM #264
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
"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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04-15-2013, 04:38 PM #265
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.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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04-15-2013, 04:39 PM #266
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04-18-2013, 04:52 PM #267
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.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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04-21-2013, 06:26 PM #268
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!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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04-22-2013, 06:44 PM #269
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!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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04-24-2013, 04:40 PM #270
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.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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