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
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Yeah, buddy! Want to race me to a 200 OHP?
Tyvm.
I'm getting there... Neg me to oblivion if I don't hit 3 plates by December.
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Need to work on rear/side delts...
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Thread: Bogui94's Workout Log
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06-17-2014, 06:22 PM #631
6/17/14
Last edited by bogui94; 06-19-2014 at 10:06 AM. Reason: Extra progress pic.
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06-19-2014, 03:52 PM #632
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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06-24-2014, 04:37 PM #633
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06-26-2014, 03:31 PM #634
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
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Summer classes ended today. Don't expect a log entry till late August.
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06-26-2014, 06:40 PM #635
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
- Rep Power: 54800
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07-13-2014, 03:15 PM #636
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07-29-2014, 08:01 PM #637
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08-13-2014, 04:23 PM #638
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08-25-2014, 04:50 AM #639
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08-25-2014, 06:31 PM #640
8/25/14
Pull-up
BWx12x6
Lat Pulldown
120x12x4
Hammer Strength Iso Lateral Rotator Cuff
135x10x3
Reverse-grip Pulldowns
135x12x4
OHP
45x5
85x5
135x5x4
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I feel weak as fuk!
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Arms, chest and delts need work:
Last edited by bogui94; 08-26-2014 at 06:21 PM.
SOHP : 265
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08-25-2014, 06:52 PM #641
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08-26-2014, 06:21 PM #642
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08-27-2014, 07:46 PM #643
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08-29-2014, 10:58 AM #644
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08-29-2014, 06:54 PM #645
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 Press2) Incline Dumbbell Fly’s- (40-45% of max) X 5
- (50-55% of max) X 5
- (60-65% of max) X 5
- (70-75% of max) X 5
- (80-85% of max) X 5
- (90-95% of max) X 5
- (100% of max) X 3-5
- PR Attempt
2 sets of 10
3) Dips
2 sets of 6-10
4) Standing Overhead Presses
4 sets of 5-8
5) Bent Over Row6) Lat Pull downs- (40-45% of max) X 5
- (50-55% of max) X 5
- (60-65% of max) X 5
- (70-75% of max) X 5
- (80-85% of max) X 5
- (90-95% of max) X 5
- (100% of max) X 3-5
- PR Attempt
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 Deadlift2) Romanian Deadlifts- (40-45% of max) X 5
- (50-55% of max) X 5
- (60-65% of max) X 5
- (70-75% of max) X 5
- (80-85% of max) X 5
- (90-95% of max) X 5
- (100% of max) X 3-5
- PR Attempt
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
OffLast edited by bogui94; 08-29-2014 at 07:40 PM. Reason: Format.
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09-01-2014, 04:17 PM #646
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09-01-2014, 04:19 PM #647
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09-03-2014, 06:51 PM #648
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09-05-2014, 12:08 AM #649
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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09-05-2014, 10:40 PM #650
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09-05-2014, 10:44 PM #651
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09-09-2014, 07:08 PM #652
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
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Accidentally did deadlifts today...
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Sup?Last edited by bogui94; 09-10-2014 at 02:57 AM. Reason: Typo.
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09-09-2014, 07:21 PM #653
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09-11-2014, 07:57 PM #654
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09-14-2014, 08:32 AM #655
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09-14-2014, 10:53 AM #656
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
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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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09-16-2014, 05:32 PM #657
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09-19-2014, 11:32 AM #658
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09-19-2014, 11:45 AM #659
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09-20-2014, 09:42 AM #660
9/19/14
Squat
135x5x3
225x5x5
Front Squat
105x5x3
Lunges
95x5x5
Leg Press
300x10x3
Leg extension
70x10x3
Seated leg curl
80x10x3
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hi keyruh
No thanks, Jeff.
O/T: What happened to Adam?
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Need to work on bis & delts:
And the poverty quads:
SOHP : 265
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