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  1. #631
    97% cocoa bogui94's Avatar
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    6/17/14



    Warm-up
    Shoulder Dislocations
    Lat Stretch

    Bench Press
    135x5
    225x5x3

    Pec Fly
    200x12x3

    Cybex Eagle Chest Press
    110x10x3

    DB Press
    60x12x3

    Incline BB
    135x10x3

    Cable Fly
    30x12x3

    Push-ups
    BWx20x3



    ==================================================

    Originally Posted by bobbydigitaloa View Post
    We still loggin!
    Yeah, buddy! Want to race me to a 200 OHP?
    Originally Posted by JacqueAttack View Post
    nice song lena
    Tyvm.
    Originally Posted by Drhunglow View Post
    Where's the 3 plate bench!
    I'm getting there... Neg me to oblivion if I don't hit 3 plates by December.

    ==================================================

    Need to work on rear/side delts...




    Last edited by bogui94; 06-19-2014 at 10:06 AM. Reason: Extra progress pic.
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  2. #632
    97% cocoa bogui94's Avatar
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    6/19/14



    Warm-up
    Shoulder Dislocations
    Lat Stretch

    Face Pull
    40x12x5

    Pull-Up
    BWx10x3

    Eagle Row
    130x12x5

    BB Shrug
    135x12x5

    Rear Delt Fly
    100x12x4

    OHP
    50x12x3

    Lateral Raise
    50x12x4

    BB Curl
    85x10
    85x9
    85x8
    85x7
    85x6
    85x5
    85x4
    85x3
    85x2
    85x1

    Preacher Curl
    50x10x3

    One-Arm Preacher Curl
    30x12x3

    Hammer Curl
    30x8x3
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  3. #633
    97% cocoa bogui94's Avatar
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    6/24/14



    Warm-up
    Shoulder Dislocations
    Lat Stretch

    DB Press
    65x15x3

    Pec Fly
    180x12x3

    Cybex Eagle Chest Press
    90x12x3

    Incline BB
    95x10x3

    Cable Fly
    30x12x3

    CGBP
    95x12x3

    Dips
    BWx12x3

    Tricep Pulldowns
    110x12x3
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  4. #634
    97% cocoa bogui94's Avatar
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    6/26/14



    DB Row
    65x12x4

    DB Shrug
    65x12x5

    Rear Delt Fly
    150x12x4

    OHP
    50x12x3

    Lateral Raise
    50x12x4

    Hammer Curl
    30x8x3

    Preacher Curl
    80x12x3

    One-Arm Preacher Curl
    30x12x3

    One-Arm DB Curl
    30x12x4


    ==================================================
    Summer classes ended today. Don't expect a log entry till late August.
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  5. #635
    Not even my final form NZninja101's Avatar
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    Originally Posted by bogui94 View Post

    ==================================================
    Summer classes ended today. Don't expect a log entry till late August.

    Cot damn.
    'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova


    Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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  6. #636
    Gif King Francis333's Avatar
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    Why no more logging dude?



    'need to work on delts' they said. Holy fukin fuk mate
    "Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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  7. #637
    97% cocoa bogui94's Avatar
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    Originally Posted by Francis333 View Post
    Why no more logging dude?

    [img]http://i.imgur.com/ueiWYXq.jpg[/im]

    'need to work on delts' they said. Holy fukin fuk mate
    Because I won't have access to a gym till late August... I thought you knew I used the campus gym?
    Last edited by bogui94; 07-29-2014 at 08:24 PM.
    SOHP : 265
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  8. #638
    Gif King Francis333's Avatar
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    Originally Posted by bogui94 View Post
    Because I won't have access to a gym till late August... I thought you knew I used the campus gym?
    Fuk me I know that feel bog
    "Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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  9. #639
    97% cocoa bogui94's Avatar
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    I worked out with a dumbbell yesterday. I feel *vigorous*
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  10. #640
    97% cocoa bogui94's Avatar
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    8/25/14

    Pull-up
    BWx12x6

    Lat Pulldown
    120x12x4

    Hammer Strength Iso Lateral Rotator Cuff
    135x10x3

    Reverse-grip Pulldowns
    135x12x4

    OHP
    45x5
    85x5
    135x5x4

    ==================================================
    I feel weak as fuk!


    ==================================================

    Arms, chest and delts need work:
    Last edited by bogui94; 08-26-2014 at 06:21 PM.
    SOHP : 265
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  11. #641
    Get big or die trying JacqueAttack's Avatar
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    nice man
    https://soundcloud.com/streetofbulls/mtm1
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  12. #642
    97% cocoa bogui94's Avatar
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    Dayyan or Spencer, do you guys still lurk my log? Would you guys recommend that I start again with SS for a month, then switch to PHAT or PPL the following month?


    Originally Posted by JacqueAttack View Post
    nice man
    tyvm, srs.
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  13. #643
    97% cocoa bogui94's Avatar
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    8/27/14

    Pull-up
    BWx12x5
    BWx6x4

    Bench Press
    95x5
    135x5
    185x5
    225x5x3
    225x3x1

    Standing OHP
    135x5x5

    Squat
    65x5
    75x5
    95x5
    135x5
    185x5
    225x5

    One-Arm DB Curl
    30x12x3

    Preacher Curl
    50x12x5
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  14. #644
    97% cocoa bogui94's Avatar
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    8/29/14

    Squat
    95x5
    135x5
    185x5x5

    Bench Press
    135x5x5

    Barbell Row
    95x5x5
    Last edited by bogui94; 08-29-2014 at 06:53 PM.
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  15. #645
    97% cocoa bogui94's Avatar
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    Post Tentative routine:

    StrongLifts 5×5
    • Workout A: Squat, Bench Press, Barbell Row
    • Workout B: Squat, Overhead Press, Deadlift

    StrongLifts 5x5 Week 1
    Monday Wednesday Friday
    Squat 5x5 Squat 5x5 Squat 5x5
    Bench Press 5x5 Overhead Press 5x5 Bench Press 5x5
    Barbell Row 5x5 Deadlift 1x5 Barbell Row 5x5

    StrongLifts 5x5 Week 2
    Monday Wednesday Friday
    Squat 5x5 Squat 5x5 Squat 5x5
    Overhead Press 5x5 Bench Press 5x5 Overhead Press 5x5
    Deadlift 1x5 Barbell Row 5x5 Deadlift 1x5


    PHAT
    • Day 1: Upper Body (Max effort)
    • Day 2: Lower Body (Max effort)
    • Day 3: Rest
    • Day 4: Chest & Arms Hypertrophy
    • Day 5: Lower Body Hypertrophy
    • Day 6: Back & Shoulders Hypertrophy
    • Day 7: Rest

    Day 1: Upper Body (Max effort)

    1) Bench Press
    1. (40-45% of max) X 5
    2. (50-55% of max) X 5
    3. (60-65% of max) X 5
    4. (70-75% of max) X 5
    5. (80-85% of max) X 5
    6. (90-95% of max) X 5
    7. (100% of max) X 3-5
    8. PR Attempt
    2) Incline Dumbbell Fly’s
    2 sets of 10

    3) Dips
    2 sets of 6-10

    4) Standing Overhead Presses
    4 sets of 5-8

    5) Bent Over Row
    1. (40-45% of max) X 5
    2. (50-55% of max) X 5
    3. (60-65% of max) X 5
    4. (70-75% of max) X 5
    5. (80-85% of max) X 5
    6. (90-95% of max) X 5
    7. (100% of max) X 3-5
    8. PR Attempt
    6) Lat Pull downs
    3 sets of 5-8

    7) Cambered Bar Curls
    4 sets of 6-8

    8) JM Presses
    4 sets of 6-8

    Day 2: Lower body (Max effort)

    1) Sumo Deadlift
    1. (40-45% of max) X 5
    2. (50-55% of max) X 5
    3. (60-65% of max) X 5
    4. (70-75% of max) X 5
    5. (80-85% of max) X 5
    6. (90-95% of max) X 5
    7. (100% of max) X 3-5
    8. PR Attempt
    2) Romanian Deadlifts
    3 sets of 5-8

    3) Leg Curl
    2 sets of 8-10

    4) Leg Extensions
    3 sets of 8-10

    5) Standing Calf Raises
    3 sets of 6-8

    6) Seated Calf Raises
    2 sets of 6-8

    Day 3: Off
    Rest

    Day 4: Chest & Arms Hypertrophy

    1) Bench Press (Dynamic Effort)
    6 sets of 3 reps with 70% of rep max

    2) Incline Hammer Strength Press
    3 sets of 10-12

    3) Dips
    3 sets of 12-15

    4) Singe-Arm Cable PushDowns
    3 sets of 12-15

    5) Cambered Bar Curls
    4 sets of 10-15

    6) Hammer Curls
    3 sets of 15-20

    7) Seated Alternating DB Curls
    2 sets of 15-25

    8) Close-Grip Bench Press
    4 sets of 10-15

    9) Cable Press Downs
    3 sets of 15-20

    Day 5: Legs

    1) Box Squat (Dynamic Effort)
    6 sets of 2 reps with 75% of 5 rep max

    2) Hack Squats
    3 sets of 10-15

    3) Leg Extensions
    3 sets of 15-20

    4) Glute Ham Raises
    3 sets of 10-12

    5) Cable Pull Through
    3 sets of 15-20

    6) Standing Calf Raise
    3 sets of 10-15

    7) Seated Calf Raise
    2 sets of 15-20

    Day 6: Back and Shoulders

    1) Hammer Strength Pull Downs
    3 sets of 10-12

    2) Hammer Strength Rows
    3 sets of 12-15

    3) Cable Row
    3 sets of 12-15

    4) Seated Dumbbell Presses
    3 sets of 8-12

    5) Dumbbell Lateral Raises
    3 sets of 10-15

    6) Machine Lateral Raises
    2 sets of 12-15

    7) Bent Over Laterals
    2 sets of 8-12

    8) Upright Rows
    2 sets of 8-12

    Day 7: Rest
    Off
    Last edited by bogui94; 08-29-2014 at 07:40 PM. Reason: Format.
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  16. #646
    97% cocoa bogui94's Avatar
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    9/1/14 - Workout B

    Squat
    205x5x5

    Overhead Press
    95x5x5

    Deadlift
    135x5
    185x5
    225x5
    275x5
    315x5

    Pull-Up
    BWx12x3
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  17. #647
    Registered Rep bobbydigitaloa's Avatar
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    Been meaning to write back. Splits look good...do the timing like I said and reset on deload.
    678/424/700 - USPA Raw International Elite 220
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  18. #648
    97% cocoa bogui94's Avatar
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    9/3/14 - Workout A

    Squat
    185x5x5

    Bench Press
    145x5x5

    BB Rows
    100x5x5

    Pull-Up
    BWx10x4

    Dips
    BWx12x4


    ==================================================
    Originally Posted by bobbydigitaloa View Post
    Been meaning to write back. Splits look good...do the timing like I said and reset on deload.
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  19. #649
    Not Aware veggie530's Avatar
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    Thanks for the rep, man. diabetes means a lot to me (unfortunately).

    good job on the lifting.

    I should set aside the time to log more on here, have 2 logs I've neglected.
    August 2023:
    BW: 194
    B: 315 x 3, 225 x 14 (PR: 335)
    S: 315 x 2, 225 x 18 (PR's)
    DL: 405 x 1 (PR); Trap Bar DL: 405 x 1
    OHP: 185 x 3 (PR), 135 x 16
    Chins: 22(PR) Pushups: 83 (PR: 101)
    1 Mile: 6:45 (PR: 5:52)
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  20. #650
    97% cocoa bogui94's Avatar
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    9/5/14 - Workout B

    Squat
    210x5x5

    Overhead Press
    105x5x5

    Deadlift
    225x5x5

    Pull-Up
    BWx12x3

    Dips
    BWx12x4
    Last edited by bogui94; 09-05-2014 at 11:17 PM. Reason: Forgot to [/b].
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  21. #651
    Let's be friends :-) Mcfreako's Avatar
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    In on first page

    Mirin log

    Yeahhhhh buddyyyyy
    Call me Sally
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  22. #652
    97% cocoa bogui94's Avatar
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    9/9/14


    http://www.youtube.com/watch?v=VRuoR--LdqQ

    Squat
    215x5x3
    215x4x1

    Bench Press
    175x5x5

    Deadlift
    135x5
    225x5
    315x5
    335x5

    Pull-Up
    BWx12x4

    Dips
    BWx25x2
    BWx12x2

    ==================================================
    Accidentally did deadlifts today...
    ==================================================
    Originally Posted by Mcfreako View Post
    In on first page

    Mirin log

    Yeahhhhh buddyyyyy
    Sup?
    Last edited by bogui94; 09-10-2014 at 02:57 AM. Reason: Typo.
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  23. #653
    Let's be friends :-) Mcfreako's Avatar
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    Just thought id follow ur log a bit
    Call me Sally
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  24. #654
    97% cocoa bogui94's Avatar
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    9/11/14



    Squat
    185x5x5

    Overhead Press
    110x5x5

    BB Row
    110x5x5

    Pull-Up
    BWx12x3
    BWx10x3
    BWx5x3

    Dips
    BWx12x2
    BWx10x2
    BWx8x2
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  25. #655
    Gif King Francis333's Avatar
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    did you get weaker because you didn't lift all summer?
    "Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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  26. #656
    97% cocoa bogui94's Avatar
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    9/14/14


    http://www.youtube.com/watch?v=I81CuFU5OMs


    Bench Press
    135x20
    175x8
    185x8
    195x8
    205x8
    145x8

    Incline BP
    135x6x3
    105x6

    Incline DB Fly
    30x8x3
    22.5x12

    Cable Crossover
    25x12
    30x11
    35x8
    25x14

    Triceps Pushdown
    50x12
    60x12
    70x12
    80x8
    50x20

    Skullcrushers
    40x6x3
    *Does anyone know how much an Olympic bar weigh?

    Pull-up
    BWx12x2
    BWX8X2

    ==================================================
    Originally Posted by Francis333 View Post
    did you get weaker because you didn't lift all summer?
    Yeah. Plus, I haven't been consistent for the past 8 months(skipped legs, half-assing, etc.).
    Last edited by bogui94; 09-14-2014 at 11:36 AM.
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  27. #657
    97% cocoa bogui94's Avatar
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    9/16/14



    Deadlift
    135x5
    225x5
    315x5
    365x5
    275x5
    225x5
    135x5

    Pull-up
    BWX8x4

    Lat Pulldown
    100x10x4

    Cable Rows
    100x10x3

    Concentration Curls
    30x10x4

    Chin-up
    BWx8x3
    Last edited by bogui94; 09-16-2014 at 10:05 PM.
    SOHP : 265
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  28. #658
    Keyruh fit4aprincess's Avatar
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    hi bogs
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  29. #659
    Gif King Francis333's Avatar
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    Damn nice pressing volume man, that type of chit wood rek me nowadays.

    10 sets/workout crew
    "Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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  30. #660
    97% cocoa bogui94's Avatar
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    9/19/14




    Squat
    135x5x3
    225x5x5

    Front Squat
    105x5x3

    Lunges
    95x5x5

    Leg Press
    300x10x3

    Leg extension
    70x10x3

    Seated leg curl
    80x10x3


    ==================================================


    Originally Posted by fit4aprincess View Post
    hi bogs
    hi keyruh
    Originally Posted by Francis333 View Post
    Damn nice pressing volume man, that type of chit wood rek me nowadays.

    10 sets/workout crew
    No thanks, Jeff.

    O/T: What happened to Adam?



    ==================================================

    Need to work on bis & delts:



    And the poverty quads:
    SOHP : 265
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