Bogui94's Workout Log

**bogui94** · 02-25-2015, 10:57 PM

http://soundcloud.com/dynamicmusik/club-killers-cancun-x-preview

Warm-up
Shoulder Dislocation
Pull-ups

Seated DB Press
70x12x2
80x12
90x5

Back Squat
135x5
225x5
315x5
365x3
275x5

Front Squat
225x5
275x1

Standing Calf Raise
275x40x2
215x20

DB Side Lateral Raise
35x10x6

**bobbydigitaloa** · 02-25-2015, 10:58 PM

Strong 90 lb DBs

**bogui94** · 02-27-2015, 07:15 PM

http://soundcloud.com/r3hab/calvin-harris-john-newman-blame-r3hab-remix

Flat BB Press
135x5
225x5
275x5
315x3
325X1

Incline BB Press
135x5
225x5
275x2
135x10

Decline BB Press
225x12
225x10

Cable Fly
30x8x2
30x6x2

Rope Pushdown
42.5x12x4

CGBP
135x12x4

Dips
2 sets of 10
+25 for 2 sets of 8

Originally Posted by bobbydigitaloa

Strong 90 lb DBs

Just trying to get on your level, man!

**bogui94** · 03-01-2015, 05:16 PM

http://soundcloud.com/m-we-1/mowe-birds-flying-high

Pull-up
3 sets of 5

Lat Pulldown
160x10
180x8
200x6
220x4

Seated Row
160x10
180x8
200x6
220x6

DB Row
90x8
100x6
110x6
120x5

Hammer Strength Iso-Lateral Row
335x9
355x9
375x7
395x10

BB Shrug
225x15x2
315x12x2

Alternating DB Curl
50x8
50x5
40x8x2

Hammer Curl
40x8x2
40x6x2

Preacher Curl
50x8x2
65x4x2

**bogui94** · 03-03-2015, 12:43 AM

http://soundcloud.com/minutebuzz/gianni-kosta-x-minutebuzz-djs-project-2032015

Back Squat
45x5
135x5
225x5
285x5
345x2

Standing OHP
135x5
185x5
205x1

Front Squat
45x5
135x5
225x5
275x4
315x1*
*Missed the second rep.

DB Side Lateral Raise
35x15
35x12
35x10
35x8

**bogui94** · 03-05-2015, 11:41 AM

http://soundcloud.com/paulvandykofficial/paul-van-dyk-roger-shah-feat-daphne-khoo-louder-club-edit

Warm-up
Shoulder Dislocation

Pull-up
1 set of 10
1 set of 6
6 sets of 5

Flat BB Press
135x5
225x5
275x5
315x3
335 - miss
275x5
225x8
185x12
135x20

Incline BB Press
135x8
225x5
275x2
205x5

Decline BB Press
225x7
225x8
225x6

Standing OHP
135x8
135x2

Cable Fly
30x8x2
30x6x2

Triceps Pushdown
30x12
60x10
70x10
85x8

CGBP
135x12
225x7
225x6
225x5

Standing DB Triceps Extension
50x12
60x12
70x10
60x10

Side Lateral Raise
35x12
35x11
35x10x2

Dips
1 set of 12
1 set of 10
1 set of 8
1 set of 6

Push-up
3 sets of 10

**bogui94** · 03-18-2015, 08:52 PM

http://soundcloud.com/jazzcartier/new-religion

Flat BB Press
135x5
225x5
275x3x4

Incline BB Press
135x5
185x5
225x5
275x1

Decline BB Press
225x10
225x8
225x6

Triceps Pushdown
60x10
70x10
85x8

CGBP
135x12x3

Standing DB Triceps Extension
45x10
50x10
55x10

**Drhunglow** · 03-19-2015, 03:42 PM

Originally Posted by bogui94

Warm-up
Shoulder Dislocation

Explain this?

**bogui94** · 03-19-2015, 10:38 PM

https://soundcloud.com/peacetreaty/kaskade-john-dahlback-ft-sansa-a-little-more-peacetreaty-remix

Back Squat
135x5
225x5
275x5
315x5

Front Squat
135x5
225x5
275x1
275x2

Standing OHP
135x5
185x5
205x2
215x1
185x6
135x12

Leg Curl
60x14x4

Leg Extension
140x14x4

DB Side Lateral Raise
35x20x2
35x10x1

BB Shrug
225x12x3
315x12

Originally Posted by Drhunglow

Explain this?

Mobility drill.

**bogui94** · 03-20-2015, 07:38 PM

https://soundcloud.com/rpeters034/drake-know-yourself-if-youre-reading-this-its-too-late-official-music-audio

Pull-up
4 sets of 10
15 sets of 5

Lat Pulldown
120x10x3

Seated Row
160x10
160x8
160x7

Behind-the-Neck Press
95x8x5

DB Row
80x10
90x10
100x10
110x10

Alternating DB Curl
35x8x4

Hammer Curl
35x10x4

Preacher Curl
50x10x4

Seated DB Curl
30x10x4

**bogui94** · 03-21-2015, 01:11 PM

https://soundcloud.com/edm-rap/big-sean-blessed-feat-drake

Flat BB Press
135x5
225x5
275x3
315x1
225x12
185x16

Incline BB Press
135x5
225x4
145x12
125x10
105x10
85x8
65x6
45x6

Hammer Strength Iso-Lateral Wide Chest
225x10x2
315x10x2

Decline BB Press
225x10x2
275x3
185x8
155x5
135x3

Rope Pushdown
57.5x12x3
65x10x3

Standing DB Triceps Extension
50x10
70x10x2
80x8

CGBP
135x16
225x10
185x8
135x8

**bogui94** · 03-22-2015, 10:44 PM

https://soundcloud.com/kaiwachi/in-my-blood

Back Squat
135x5
225x5
275x3
315x1
225x3
185x8
135x8

Leg Extension
125x16
130x16
145x16
155x16

Leg Curl
70x14
80x14
90x14
100x14

Standing Calf Raise
275x20x4

Glute Master
80x10
90x10
100x10

Standing OHP
135x5
185x5
205x3
225 - miss
185x8

Bent-Over Raise
30x20x4

Lateral Raise
30x10x4

Front Raise
30x10x4

Upright Rows
185x10x2
135x12x2

Cable Raise
15x12x4

BB Shrug
315x10
365x10
405x10x2

Abs

**bogui94** · 03-23-2015, 08:13 PM

https://soundcloud.com/autografmusic/dream

Pull-up
2 sets of 8
4 sets of 5

Lat Pulldown
100x10x4

Seated Row
100x10x4

Behind-the-Neck Press
95x8x2
135x8x2
185x3

DB Row
100x10x2
100x8x2

Alternating DB Curl
40x8x4

Hammer Curl
40x8x4

Seated Incline DB Curl
30x10x4

Preacher Curl
75x8
75x6x3

Face Pull
60x10
80x10
87.5x10

**bogui94** · 03-25-2015, 10:25 PM

https://soundcloud.com/uffylane/uffy-lane-snyder-ft-ylti

Flat BB Press
135x5
225x5
275x5
315x2

Seated Dip
225x12
275x12
315x12

Incline BB Press
135x5
225x3
205x5
185x8

Decline BB Press
225x10
225x8
225x6

High Cable Crossover
15x10x2
20x10x2
25x12x2

Low Cable Crossover
15x10x2
20x10x2
25x12x2

Rope Pushdown
50x12x4
60x12x2

Standing DB Triceps Extension
50x12x2
60x12x2
75x12x2

**bogui94** · 03-26-2015, 09:55 AM

**bogui94** · 03-26-2015, 09:00 PM

https://soundcloud.com/mikewillmadeit/dont-trust-feat-juicy-j-pr

Back Squat
135x5
225x5
275x5
315x5
365x3

Standing Calf Raise
385x15x3

Front Squat
225x5
275x2
315x1

Standing OHP
135x10x3

Behind-the-Neck Press
95x10x4

Leg Extension
140x10x2
140x20x2

Seated Leg Curl
60x10x2
60x20x2

Lateral Raise
25x12x4

Bent-Over Raise
25x12x4

**bogui94** · 03-27-2015, 11:53 PM

https://soundcloud.com/wakaflockaflame/waka-flocka-50k-remix-ft-t-i

Pull-up
1 set of 10
2 sets of 8
1 set of 6
5 sets of 5

Lat Pulldown
160x10
180x8
200x6
200x5x2

Close grip Lat Pulldown
120x12
140x10
160x10

Seated Row
140x12
160x10
180x10
200x9
260x3

DB Row
90x12
100x10
110x9
120x8
120x6

Hammer Strength Iso-Lateral Row
205x12
225x12
275x12
295x10

Deadlift
225x5
315x3
405x1x3

BB Shrug
225x10x2
245x10
275x10

Alternating DB Curl
40x8x4
60x8
50x8
40x8
30x8
20x8
15x8
10x8

Hammer Curl
40x8x4

Cable Curl
57.5x10x2
65x10x2

Preacher Curl
85x10
95x9
95x8
75x10

**bogui94** · 03-28-2015, 01:51 PM

https://soundcloud.com/niklas-ibach/im-a-ghost-hilltop-hoods-niklas-ibach-remix

Flat BB Press
135x5
225x5
275x5
315x2
325x1
225x12

Incline BB Press
135x8
185x8
225x8

Decline BB Press
225x12x3
225x16

Rope Pushdown
40x12x3

CGBP
135x8x4

Dips
3 sets of 10

Standing DB Triceps Extension
45x8x4

**bogui94** · 03-30-2015, 12:57 AM

https://soundcloud.com/judeu-diego/rick-ross-box-chevy-explicit-1

Back Squat
135x5
225x5
275x5
315x5
365x1

Front Squat
225x5
275x5
315x1

Standing OHP
135x5
185x3
205x3
225 - miss
205x2
205x1
185x5
135x10

Behind-the-Neck
135x8
95x10x4

Pull-up
2 sets of 8
13 sets of 5

Bent over Raise
30x20x4

Lateral Raise
15x15x4

Face Pull
30x10x6

Leg Extension
120x14x4

Seated Leg Curl
60x15x4

BB Shrug
155x12x4

**bogui94** · 04-06-2015, 12:45 AM

https://soundcloud.com/shaanakbar/let-it-burn-feat-coach-nym

Flat BB Press
135x5
225x5
275x5
315x3
335x1 - PR

Incline BB Press
135x5
225x5
275x2
225x3x2
225x2

Decline BB Press
225x16
245x8
275x4
315 - miss
225x14

Cable Crossover
25x8x2
30x8x2

Arms & abs stuff.

**bogui94** · 04-08-2015, 10:38 PM

https://soundcloud.com/lwcb4ever/dmx-ruff-rider-anthem

Pull-up
5 sets of 8
9 sets of 5

Standing OHP
135x5
185x3
205x2x2
225x1x4

Flat BB Press
245x8
225x8
285x6
275x6
225x9x2

**JacqueAttack** · 04-10-2015, 11:11 AM

nice

**JerseyFinger** · 04-10-2015, 01:19 PM

Fuuuuark mirin OHP and incline strength.

My best is 205x1 push press and 235 incline lol

Subbed

Also- have you ever tried rack lockouts? I've seen great increases in my bench press since incorporating them. Give em a try!

**bogui94** · 04-12-2015, 08:27 PM

https://soundcloud.com/djcarnageofficial/carnage-wdyw-feat-asap-ferg-lil-uzi-rich-the-kid

Flat BB Press
225x5
275x5
315x3
315x2

Incline BB Press
135x5
225x5x2
205x8

Decline BB Press
225x12
315x1 - PR
275x8
225x12

Hammer Strength Iso-Lateral Wide Chest
315x8
405x5
405x7
405x6

Hammer Strength Iso-Lateral Incline Press
225x8
275x8
295x5
315x3

Cable Crossover
37.5x8x8

Arm & abs stuff.

**bogui94** · 05-04-2015, 09:54 PM

Been busy with school, so cliffs from past month:
Squat: 405x1
BB: 335x1
Deadlift: 465x1
OHP: 225x2

Aiming for 1300 total by the end of 2015.

**bogui94** · 06-16-2015, 06:22 PM

Back after a month+ break

Flat BB Press
135x10x4
225x10x4

Incline BB Pres
95x15x3

Decline BB press
135x15x3
225x10

Cable Crossover
15x10x2
20x10x2
25x10x2

Tricep Rope Pushdown
50x12x6

Dips
4 sets of 8

Notes
Strength has gone down, lol.

Off-topic:
Might be time to cut.

Spoiler!

**bogui94** · 06-18-2015, 05:58 PM

Back Squat
135x5
225x5
275x5
315x3

Front Squat
135x5
225x5
225x3

Standing OHP
135x5
185x3

Behind-the-Neck Press
95x5x4

Cable Lateral Raise
10x10x6

Facepull
45x15x5

Stiff-legged Deadlift
135x8x5

Leg Curl
40x8x5

Leg Extension
125x12x5

Standing Calf Raise
200x10x2

Seated Calf Raise
90x15x4

**montana2265** · 06-23-2015, 12:21 PM

even lift?

**bogui94** · 06-23-2015, 01:12 PM

Originally Posted by montana2265

even lift?

Are you coming back to State College for Arts Fest?

**bogui94** · 06-23-2015, 04:34 PM

Flat BB Press
135x5
225x5
275x5x2
275x4
225x5

Decline BB Press
225x9
225x8
225x7

CGBP
135x8x2

Incline BB Press
95x8x3

Rope Pushdown
60x8x2
50x10x2

Cable Crossover
20x8x3

Standing DB Triceps Extension
40x10x3

Triceps Kickback
10x12x4

Thread: Bogui94's Workout Log

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