UnknownOrigin's Workout Log

[Ensix]

Deadlifts

60kgx5
100kgx5
120kgx2
140kgx1
160kgx1
180kgx1

200kgx1 (vid)
210kgx0 (failed lift)

[UnknownOrigin]

@josh yeah I have a video but it's not getting uploaded till I pull 210. I know my weakness is off the floor so doing deficits next workout

@Omega yeah will re-attempt in a month and a half or so

@Ensix thanks man

[UnknownOrigin]

didn't log legs yesterday cause it was a max day and it went chit lol. Push day went much better


Bench Press

barxwhatever didn't count
60kgx5
70kgx5
80kgx3
90kgx1
100kgx1
105kgx1
107.5kgx1 (vid)




Incline DB press

36kgx8
36kgx8
36kgx7 fu

Incline DB Fly's

24kgx12, 10s rest, x4, 10 rest, x4

Standing BB OHP

50kgx5 lol don't even know why I did this, pointless, should have stuck with DBs

CGBP

60kgx8
70kgx5
50kgx10

Cambered bar cable press downs

30kgx12
30kgx8 :|

cable side raises

5kgx15 right, 15 left
5kgx12 right, 12 left

[UnknownOrigin]

Deficit deadlifts

barx5
60kgx3
60kgx3
100kgx2
100kgx2

I am very weak off the floor, my back started rounding slightly too on the deficit... need to do stretches and fix it asap

Pendlay rows

60kgx10
70kgx6
70kgx6

Pull ups

BW+2kg x8
BW+2kg x6
BW+2kg x5

HS Lat pull down

100kgx10
100kgx8

HS One arm low row

50kgx12 right, 11 left

Reverse cable fly's

7.5kgx12
7.5kgx11

Wide grip upright rows

20kgx20 (idk why just felt like it)

Narrow grip upright row

45kgx8

Seated dumbbell curls (simultaneous)

14kgx8
14kgx5 (switched to alternating) x3 right, x3 left
14kgx5 (switched to alternating) x3 right, x3 left

Preacher curls - close grip

30kgx3 lol
20kgx12

[UnknownOrigin]

Doing my first workout of 5/3/1 for squats tonight... for those unaware its:

Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1

I'm going to play safe and say my 1RM below parallel is 140kg (my 150kg squat must have been parallel or high lol and I'm going a lot deeper now so not using that)
I'm still training 2x a week though so my workouts should look like this (note, some figures are rounded up/down to the nearest .5kg cause my gyms plates are like that)

Workout 1. 105kgx5, 112.5kgx5, 120kgx5
Workout 2. 112.5kgx3, 120kgx3, 125kgx3
Workout 3. 105kgx5, 120kgx3, 132.5kgx1

On the final sets I will be doing whats recommended and going beyond the specified rep range, and pretty much going all out as many as I can.

(write up link for those interested: http://forum.bodybuilding.com/showth...2382761&page=1)

Lets see how it goes.

Will log the workout later tonight!

[UnknownOrigin]

Squats 5/3/1

Warmup

60kgx5
70kgx5
80kgx5
90kgx3

105kgx5
112.5kgx5
120kgx5

Slightly harder than I'd like to admit lol but I didn't break a sweat; I kept the tempo up perhaps a little quicker than I should have for a strength lift but never mind. I feel my reps were a lot deeper too so I'm happy.

RDL's

130kgx8
130kgx8

Leg extensions

80kgx15
80kgx10

Leg curls

65kgx14
65kgx8, drop set to 45kgx6

HS Calf raises

200kgx12
200kgx12

Weighted crunches

10kgx15
10kgx15


Then did some abductor machine stuff for hips & glutes but not logging it as I'm not that bothered about them.


All in all felt good, intensity was good. Shorts were too small though lol, especially for squatting in.

[UnknownOrigin]

Okay, little write up here lol.

5/3/1 on squats only is getting scrapped. I've been derping, and have been working at too higher percentage of my max's for the big 3 lifts (been working at like 95% lolwut) which explains why my progression hasn't always been great/consistent. I work in 3-5 rep range on bench squat and dead, and I'm gonna start working at 85% (may vary slightly, will note in log entry if this is the case) of my max's, until I hit 3x5 (1x5 for deadlifts), then I'll add 2.5kg/5.5lbs and work my way up again.

Current 1RM's @ BW of 73-75kg:

Bench: 107.5kg
Squat: 140kg (below parallel) [hit 150kg to parallel or just above so not counting that]
Deadlift: 200kg

So working at 85% means for

bench: 90kg 3x5 (rounding down to be safe on bench lol)
squat: 120kg 3x5
deadlift: 170kg 1x5

Gonna have to just shove my ego out of the equation for the time being, I know I can lift heavier but I think I've been trying to make too greater jumps in terms of weight on the bar (especially on bench lol) which has led to poor technique (on squats) and running into brick walls basically in terms of progression.

Will log Push workout later.

[UnknownOrigin]

Bench Press

barx5
60kgx5
70kgx5
80kgx3
90kgx1

102.5kgx3
102.5kgx1 wow
95kgx3

this is why I'm switching stuff up ^, crappy bench day


Incline DB Press

36kgx10
38kgx7
38kgx6

Incline DB Fly's

24kgx14, 10s RP, x5, 10s RP x2


DB shoulder press

20kgx15 lol, super slow

Close grip bench press

70kgx8
75kgx6
70kgx5 lol died


Cambered bar cable press down

30kgx15
30kgx11


cable side raises

5kgx15 right, 15 left
5kgx12 right, 12 left

changing this exercise out for dumbbell side raises, its annoying me

[UnknownOrigin]

Deadlifts

60kgx5
100kgx5
120kgx3
140kgx2
160kgx1

170kgx5

first 4 felt easy, 5th rep was a bit harder but still a decent 5

BB rows - overhand

80kgx8
80kgx8
80kgx8

Pull ups

bwx8
bwx7
bwx6

HS Lat pull down

100kgx10, x4, x2, 10s rest between each

HS single arm row

55kg: right arm: x11, x4 10s rest between each
55kg: left arm: x10, x5 10s rest between each

Narrow grip upright row

40kgx8, x4, x3, 10s rest between

Wide grip upright row

30kgx15


Seated dumbbell curls

14kgx8
14kgx8
14kgx5, switch to alternating x2 right, x2 left

Close grip EZ bar preacher curls

30kgx15
30kgx15

[UnknownOrigin]

Squats

60kgx5
70kgx5
80kgx5
90kgx3
100kgx3

120kgx5
125kgx5
130kgx5

Felt these were all below parallel, will film next session to be sure

Leg extensions

80kgx15
80kgx10, 10s rest then x2

Seated leg curls

65kgx20
65kgx10 wow dafuq

RDLs

60kgx10
100kgx10

Improving form on these


Then some abs work blah blah

[itwasntme184]

what do you do for abs?

[UnknownOrigin]

what do you do for abs?

weighted crunches... and leg raises...nothing too fancy to be honest

[itwasntme184]

weighted crunches... and leg raises...nothing too fancy to be honest

haha i do the exact same, 3 sets each after leg day. I started using the captains chair crunch machine tho its pretty dope

[AdamNW]

weight hasnt gone down much at all if your reps are so much deeper!
good stuff brother.
strong deadlifting as always too.

[BulkingForever]

the key with 5/3/1 is starting light in the beginning, as much as that sucks lol

[UnknownOrigin]

weight hasnt gone down much at all if your reps are so much deeper!
good stuff brother.
strong deadlifting as always too.

Yeah I'll have to get a video to be sure... inb4 anything which counteracts my perception

the key with 5/3/1 is starting light in the beginning, as much as that sucks lol

Yeah I know, but I decided to stop it all together lol, I don't think I'm at the stage where I absolutely need it yet. I using too higher % of my 1RM for working sets weeks back, which explains why I seemed to "hit a few walls" so to speak

[UnknownOrigin]

Bench Press

barx5
60kgx5
70kgx5
80kgx5

90kgx5
100kgx3
92.5kgx6

Incline DB Press

38kgx8
38kgx5
42kgx3 drop set to 32kgx4 lol

only did that last set to see if I could rep them tbh

Incline DB Fly

24kgx17, RP 10s, x3

DB Shoulder Press

24kgx10 RP 10s x3, RP 10s x2

CGBP

70kgx7
70kgx7
70kgx6 fk

Cambered Bar Cable Press Down

30kgx15
35kgx8 lol

Seated dumbbell side raises

8kgx10
8kgx12


Overall decent, but my bench still sucks.

[AdamNW]

Incline DB Press
42kgx3

Do You Even L... Wait never mind.



Nah in all seriousness, that's some strong incline pressing!
Bench honestly doesn't suck, and hardly out of proportion with squat and deadlift.
Good **** knownoriginbrah

[UnknownOrigin]

Do You Even L... Wait never mind.



Nah in all seriousness, that's some strong incline pressing!
Bench honestly doesn't suck, and hardly out of proportion with squat and deadlift.
Good **** knownoriginbrah

Lifting? What is this lifting you speak of? I don't lift..



But srsly, thanks man, I guess my bench will get there eventually. My DB press has always been a lot more impressive than my bench tbh haha

[UnknownOrigin]

Deadlifts

60kgx5
100kgx5
120kgx3
140kgx2
160kgx1

175kgx5

Power cleans

60kgx6
70kgx5

new to these, felt good though

Pull Ups

Bwx8
bwx8
bwx7

One arm HS low row

60kgx8 right, 8 left
60kgx8 right, 8 left

HS lat pull down

100kgx10
100kgx8 drop set to 50kgxfailure


Reverse cable fly's

7.5kgx15
7.5kgx12

Upright row - narrow grip

40kgx9, RP 10s, x6

Upright row - wide grip

35kgx10 RP 10s, x5

Seated Dumbbell Bicep curls

14kgx8
10kgx10
10kgx10

Need to just do higher rep work for biceps... I don't give a phuck how "strong" they are tbh, I just want them to GROW

EZ Bar preacher curls - close grip

32.5kgx12
32.5kgx12

[ThickSoIid]

Do You Even L... Wait never mind.



Nah in all seriousness, that's some strong incline pressing!
Bench honestly doesn't suck, and hardly out of proportion with squat and deadlift.
Good **** knownoriginbrah

Just like good ol times .

[UnknownOrigin]

Just like good ol times .

[AP4MVP]

nice

[UnknownOrigin]

nice

than- oh, banned lol

[UnknownOrigin]

Squats (not gonna bother logging warm ups anymore, I will continue to do them though)


125kx5
130kgx4
130kgx3

All of these were below I was told, so I'm happy with these.


Glute Ham Raises (on lat pull down machine)

bwx8 forced negatives
bwx8 forced negatives

easily the hardest exercise ever, holy chit


Leg Extensions

80kgx15
80kgx12

Leg Curls

65kgx15
65kgx12

Calf raises

150kgx15
150kgx15

[AdamNW]

gotta love GHRs, i miss doing them!
nice work with deep squatting dude, youll be back to where you were in no time im sure.
strong calf raises too

[UnknownOrigin]

Bench Press

92.5kgx8
92.5kgx8
92.5kgx5 fk fk FKKKKKKK

Incline DB Press

These went really weirdly...

38kgx6
32kgx8
34kgx12

I can't even... these were just off today completely lol, maybe more energy wasted on bench with more reps? idk, still got a nice pump from them so w/e

Incline DB Fly's

24kgx17, RP 10s, x3

DB Shoulder Press

24kgx10

These felt easy, will probably put up 28-30kg next session

CGBP

60kgx10
70kgx6
60kgx6

Then did some cable press down superset which I wont log cause I don't do it regularly enough to care, but I did 2 supersets

Seated Side raises

6kgx12
6kgx12


Bench was half-decent today (for once lol) but then everything else was pretty average tbh

[UnknownOrigin]

Deadlifts

180kg (4 plates) x5 PR

so so happy with this lol

Power cleans

70kgx5
70kgx5

Pull ups

bwx8
bwx6
bwx5 + loads of forced negatives

HS low row

50kgx10 right, 10 left
55kgx8 right, 8 left

HS Lat pull down

100kgx10
80kgx10 (focused on mmc more here)

Reverse cable fly's

7.5kgx12
7.5kgx8

Plate shrugs

20kgx15

Upright rows - narrow grip

35kgx15

Incline DB curls

10kgx10
10kgx10
10kgx10

standing e-z bar curls

30kgx12
30kgx10, RP 10s, x5

[AdamNW]

told ya you would get that deadlift
good stuff brah!

[UnknownOrigin]

told ya you would get that deadlift
good stuff brah!