MO gains - otterakl & Vengeance10

[Vengeance10]

Just 2 dudes from Missouri trying to makes some gains.

I'm currently running a 5/3/1 and PHAT combo and on a Reverse Diet setting myself up for a nice long lean bulk.

Where I'm at currently:





Otterakl:

Currently at 195. Trying to cut down to around 180 and unfat myself.

Running an Upper/ Lower/ Upper 3 days per week along with IF and cycling carbs between training and rest days. Will be using this log for extra motivation and get peeled.

[Vengeance10]

Currently in my 2nd week of 5/3/1, first cycle. 2.4k cals a day.

This weeks workouts so far

Monday - Push Day

Bench Press
Warm Up Sets
175x3
205x3
225x5
235x3
245x3

Incline DB
45x15
70x8
80x8
90x6
100x5

Weighted Dips
+45x8
+90x6,6,7

Wide Grip Upright Row
70x12,12
80x10

Db Lateral Raises superset Cable raises
25x12,12,10......20x10,10,9

V handle Push downs
100x15
120x8,8

1 arm push down
2x10,8,8


bike HIIT

Tuesday - Pull

Wide Grip Pull Ups
5x10

DB Row
100x8
110x8
120x8

T Bar Row - HS machine
2platesx10
2+25x8
3platesx7

HS Pull Downs
2platesx15
2plates+25x12
3platesx8,8

Seated Wide Row
1+25x15
2platesx10,10

BB Shrugs
225X15
275X12,12
225x10,10 - behind back

Alt Db Curls
35x10,10
40x9

Reverse Grip Curls
60x8,8,8

Did AM cardio. LISS for 40 min.

[Reko1993]

In.

[BabyOilBrah]

I'm from CT but I'm a cardinals fan so I know I'm welcome.

[Vengeance10]

I'm from CT but I'm a cardinals fan so I know I'm welcome.

of course man, how'd you end up a cards fan up there?

[BabyOilBrah]

of course man, how'd you end up a cards fan up there?

Never really had a team growing up, I'm a Giants fan for football, but never had a baseball team. Started loving Pujols when he came up, then with that just grew to love the cards. Now he's in LA in retirement mode but I still love the Redbirds

[otterakl]

of course man, how'd you end up a cards fan up there?

Never really had a team growing up, I'm a Giants fan for football, but never had a baseball team. Started loving Pujols when he came up, then with that just grew to love the cards. Now he's in LA in retirement mode but I still love the Redbirds

Cardinal Nation is strong. Glad to have the SCC god in my log.

[Reko1993]

Glad to have the SCC god in my log.

Just happy to be here brah

[otterakl]

Just happy to be here brah

[Logan87]

I'm a Giants fan for football

Eagles fan checking in..

[Vengeance10]

Never really had a team growing up, I'm a Giants fan for football, but never had a baseball team. Started loving Pujols when he came up, then with that just grew to love the cards. Now he's in LA in retirement mode but I still love the Redbirds

Ah nice man. Love Albert, pissed he left but we got his best years by far. Still pull for him, hope he can come back healthy next year

Cardinal Nation is strong. Glad to have the SCC god in my log.

x2

Just happy to be here brah

lol'd

Eagles fan checking in..

Mike Vick fan and I gotta pull for Maclin since he is out of Mizzou, too bad he's out for the year though.




Just got back from hitting Legs

Warmed up with some light high rep Leg Extensions. 3 sets 12-20 reps.

Squats - really focusing in depthy, all reps at or below parallel. I've struggled with this for years...props to Bonkies for posting stretches to get deeper in the hole
warm upsets
205x3
235x3
255x7
275x3
285x3

Hack Squat
2platex12
3platesx8
4platesx4
---3platesx6 dropset

SLDL
135X15
185X10,10

Leg Press
4platesx15
6platesx10,12

Leg Curl
95X12
110x10
115x9

Finished up with 8 sets of calves.

[BabyOilBrah]

Eagles fan checking in..

[img]http://stream1.gifsoup.com/view2/1119222/negged-o.gifimg]

[Bonkies]

in on strong guys thread

[otterakl]

Morning Update:

Weighed in at 192.6. Have been bull****ting and cheating wayyyy too much this summer and it's time to buckle down.

Have Lower and Abs tonight after work.

[Vengeance10]

Todays workout - Push Day. Did mostly power for delts and hyper for chest. I like this combo.

5/3/1 OHP
100x3
115x3
125x10
145x3
155x3
165x2 - this is roughly by BW right now, so felt pretty good to press my weight. couldnt lock out a 3rd though

Incline BB Bench
135x12
155x10
175x8
185x7

DB Flat press w/twist - saw BoB do these.
40x12,12,12

supersetted w/ incline flys
25x10,10,10

Seated DB shoulder Press
55x8
65x8
70x7

Incline HS Press
1plate+25X15
2platesx10
2plate+10x8

Rope Push Down did these hold with a squeeze at the botton.
70x12
80x10
90x10
100x9

Incline seated BB extension
70x10
80x8
60x15

Finished up with a giant set of lateral raises then 1 set of dip to failure
20x10
15x10
10x10


Loved this presses with a twist at the top, did them slow and controlled with a pause at the bottom and top. pump in chest was sick. will for sure keep these in the routine. probably give them a try on incline next. thought 40s might be light, but nooooo not at all

[Reko1993]

^On the db presses is that where you come down in a neutral grip position then pronate as you come up?

[Vengeance10]

^On the db presses is that where you come down in a neutral grip position then pronate as you come up?

[BabyOilBrah]

tfw your vid gets used to show an exercise.

[otterakl]

Last night's routine:

1 Front Squats
1 110 × 10
2 110 × 8
3 115 × 6
4 135 × 4

2 Hack Squats (Machine)
1 150 × 12
2 150 × 12
3 170 × 10

3 Leg Press
1 370 × 10
2 410 × 8
3 410 × 6

4 Leg Extensions
1 120 × 12
2 135 × 10

5 Straight Leg Deadlifts (Dumbbell)
1 40×2 × 20
2 45×2 × 15
3 50×2 × 12

6.1 Cable Crunches (Kneeling)
① 160 × 12
② 160 × 12
③ 160 × 12
6.2 Swiss-ball Pike
① × 10
② × 10
③ × 10

7.1 Reverse Crunches

① × 10
② × 10
③ × 10

7.2 Side Bends (Dumbbell)
① 50 × 10
② 50 × 10
③ 50 × 10

8.1 Leg-Hip Raises (Parallel Bar)

① × 10
② × 10
③ × 10
8.2 Planks
①
②
③

And a few progress pics:

[Vengeance10]

tfw your vid gets used to show an exercise.

haha saw the vid in your log before I went to the gym yesterday and thought I'd give it a try. You ever do them on incline db?



nice workout otterakl - what kind of split you on?

[otterakl]

haha saw the vid in your log before I went to the gym yesterday and thought I'd give it a try. You ever do them on incline db?



nice workout otterakl - what kind of split you on?

Upper/Lower/Upper 3 days per week.

Works for me. Get to hit upper twice and with work travel, can't do more than 3 days.

[Vengeance10]

gotcha, nice man.

Todays workout...

Deadlifts 5/3/1
warm ups
270x3
315x3
365x7
385x3
395x3 - pulled something in my back, rounded pretty bad in the first rep.
405x3 - I think this ties a rep PR at 405.

Sumo DL
225x10
275x8,6

Leg Press supersetted with calf raise
3platesx25,20,12, 10, 8 - 75 reps fewest sets as possible...did same thing with calves.

Seated Row
100x10
120x8
140x8
150x6

Seated Low Row
3platesx7,8
---dropset...1platex10

BB Shrug
225x10,10,10
275x10,10

Hammer Curl
35x10
40x10
40x10
50x8

HS Preacher Curl
45x15
55x12
55x12

1 set of pull ups to failure
threw another 5 sets of calves inbetween sets


5 bike sprints for my hiiit cardio to finish it up.

Lower back is tight as fuuuu right now. Was trying to tuck chest but that just brought my chest down on that rep and I pretty much SLDL the bar. Didnt notice the tightness too bad until my sumo DLs but like a dumbass I kept going.

[otterakl]

Hit Upper last night:

1 Bench Press (Dumbbell)
■ 1 80×2 × 12
■ 2 80×2 × 12
■ 3 85×2 × 8
2 Hammer Strength Incline Press
■ 1 90 × 15
■ 2 105 × 12
■ 3 105 × 12

3 Bent Over Row (Dumbbell, One-Arm)
■ 1 95 × 12
■ 2 100 × 10
■ 3 100 × 10

4 Shoulder Press (Machine)
■ 1 130 × 12
■ 2 130 × 12
■ 3 140 × 10

5.1 Pulldowns (Front, Wide-Grip)
■ ① 125 × 12
■ ② 125 × 12
■ ③ 125 × 10

5.2 Lateral Raises (Cable)
■ ① 20 × 12
■ ② 20 × 12
■ ③ 30 × 10

6 Preacher Curls (Barbell)
■◆ 1 50 × 12
■↯ 2 20 × 14
■◆ 3 50 × 12
■↯ 4 20 × 12
■◆ 5 60 × 10
■↯ 6 30 × 8

7.1 Triceps Extensions (Dumbbell)
■ ① 80 × 12
■ ② 80 × 12
■ ③ 80 × 10

7.2 Shrugs (Dumbbell)
■ ① 80×2 × 12
■ ② 80×2 × 12
■ ③ 80×2 × 10

[Vengeance10]

Stacked Craze and Conquer from iForce today. Getting back on the Pre workout time with classes starting so I'm getting up earlier and need a kick to get focused after sitting in class all morning.

Bench 5/3/1. Week 3. +1 on last set.
warm ups
185x5
215x3
240x3
255x1
265x1
275x1 - spotter said it was all me, but he had a finger underneath bar the entire time. this ties a PR if it was a good lift.

Incline DB
warm ups
70x8
90x5
100x5,5
-would have done 5 sets of 3 with the 100s but the last rep on set 2 barely went up and didnt feel that great so I stopped there.

Weighted Dips
+45x8
+90x5,5*
---x45x6
-----bwx7
*dropset
Seated HS shoulder Press
1platex12,12
1+25x12,10

super setted w/wide grip upright row
60x12,10,10

Seated Lateral Raises
20x12,12,10
---15x8
-----10x8
*dropset on last set.

V push Downs
120x12
150x8,6 - full stack. should have lowered weight on last set

French Press
70x12
80x10
90x6

Rope Push Down
60x16
70x12

25 min on stairs because there was a cute girl on there. I didn't talk to her though.

[Reko1993]

Otterakl, strong formatting

Vengeance, strong bench:bodyweight ratio mirin

[BabyOilBrah]

nice work bros, lol strong format indeed

[otterakl]

Otterakl, strong formatting

Vengeance, strong bench:bodyweight ratio mirin

nice work bros, lol strong format indeed

Lulz. I used an app called Gym Goal and just email myself the log and then copy/paste it in here. Love that app.

[Vengeance10]

Did some Pull Ups, 5 sets of 8-10, to Warm up and did a set or 2 inbetwen sets of rows.

BB Row
135X10
155X10
185x8,10
205x8

T- Bar Row HS Machine - hate this machine but lower back is sore so I didnt want to do the ones from the floor which is the GOAT row imo.
2platesx10,10
2plates+25x8,7

Seated HS Row - 1 arm at a time
2platex12
2+25x10
3platex10
4platex8

Behind Neck Pull Downs
80x12
100x10,8

superset w/face pulls
70x15,15
60x20


DB Row only did these because a 9.5/10 came in and was working next to me lulz
100x8
110x8
110x8
---70x8

DB Pull Over
60x12
75x10

DB Curl
*done as a dropset. didnt really count reps at all
35x3sets till fail
30x3sets till fail
25x3sets till fail

Hammer Curl
*same thing
40 - 3 sets to failure
35 - 3 sets failure
25 - 3 sets failure

Did calves at the end and then 5 bike hiit sprints. 3 for 30 seconds, 2 for 20-25 seconds.

[Vengeance10]

warmed up with light high rep leg extensions to get my knees loose then did some bonkies stretches to get the legs and hips loose

5/3/1 Squat - week 3
warm up sets
215x5
245x3
275x4 +3 reps
295x1 - felt light so I jumped 20 instead of 10
315x1 - got it easy, didnt increase because I didnt have a spotter. This also sets a PR for below parallel squats. I struggled for years to get proper depth.

Front Squat - below parallel
135x15 - paused
185x10
205x8
225x5

Leg Press - slow, controlled w/slight pauses
4platesx15
5platesx12
6platesx10
7platesx8

Leg Extension superset w/hamstring curls. Slow negatives, 1 second pause on contractions
60 between sets
ext: 150x12,12,10,8

curls: 95x12,10
100x8,8

Finished with 10 sets of calves and 5 sets of abs then bike hiit. 5 sprints @30 seconds


Concentrated more on time under tension which I will start to do with some of my hypertrophy work on everything. Lower back has been tight all week from deadlifts last week so worked around that and didnt SLDL and Lunges.

[Vengeance10]

5/3/1 OHP week 3
warm ups
105x5
120x3
135x6
155x1
165x1 - barely got it

Incline BP
135x10,10
185x8x8x7

Decline Bench
135x15
185x8
205x7,7

Flat DB Press w/twist. slow, controlled, slight pause
40x12,12,12

HS shoulder press
1platex12
1+25x10
2platex6,6

HS Dip
1platex15
2platex10
2+25x10
3platex10

Cable Crossovers
low - 17.5x18
25x12
high - 25x15,15

Rope Push Downs
60x15
70x12
80x12
90x10
100x8

Lateral Raise Dbs
25x12,12,12