Wow, 135x10 on shoulder press is RIDICULOUS - at least to me it is. Strong OHP you are!
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11-21-2012, 07:34 AM #61
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11-22-2012, 03:09 PM #62
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Upper Body Power
So today is am example why you should always listen to your body! I was sore and stiff today, mainly just my chest and shoulders and I was thinking about putting it off till tommorow. In the end though I just said F*** it and went through with it anyway.
BARBELL BENCH PRESS
260lbs x 5
245lbs x 5
245lbs x 5
BARBELL ROW
225lbs x 5
225lbs x 5
225lbs x 5
CLOSE GRIP BENCH
185lbs x 5
205lbs x 5
215lbs x 5
T-BAR ROWS
135lbs x 8
180lbs x 8
180lbs x 8
Had to call it quits after that, was tight on time and I felt beat. I will add in what I missed on tommorrow's leg workout. My legs feel nice and fresh so it will be a good one for sure!!On the Gain Train!
TEAM WILSON
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11-22-2012, 03:19 PM #63
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Log is looking good
Strong lifts and its great your starting posing already!!!
Keep it up___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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11-24-2012, 02:33 PM #64
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Legs
Didn't have much time to post yesterday.
Leg workout went well and got a new PR!
SQUATS
185lbs x 12
225lbs x 10
245lbs x 8
245lbs x 6
HACK SQUATS
135lbs x 10
135lbs x 8
135lbs x 8
STIFF LEGGED DEADLIFT
225lbs x 10
235lbs x 8
235lbs x 8
LYING LEG CURLS
100lbs x 10
110lbs x 10
110lbs x 10
STANDING CALF RAISE
150lbs x 15
150lbs x 12
150lbs x 12
150lbs x 10
150lbs x 10
SEATED CALF RAISE
155lbs x 15, 12, 12, 10, 10
Was happy to see my squat go up!On the Gain Train!
TEAM WILSON
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11-24-2012, 10:45 PM #65
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11-25-2012, 04:27 AM #66
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11-25-2012, 04:41 PM #67
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11-28-2012, 01:56 PM #68
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Shoulders/Arms Hypertrophy
Been a couple days since I last posted, decided I needed to take a couple days off to let my body fully heal and recover.
I am glad I did cause I hit a PR on OHP and felt a lot stronger on other lifts.
OHP
135lbs x 10
145lbs x 10
150lbs x 7
LATERAL RAISES
35lbs x 12
37.5lbs x 8
35lbs x 10
BENT OVER REAR RAISES
30lbs x 10 x 3
DUMBELL SHRUG
90lbs x 10 x 3
SPIDER CURL
100lbs x 10
100lbs x 10
100lbs x 8
INCLINE DB CURLS
40lbs x 12 x 2
REVERSE EZ BAR CURL
60lbs x 15 x 2
LYING TRI EXTENTIONS
40lbs x 10 x 3
WEIGHTED DIPS ( machine seated tri pushdown)
160lbs x 8 x 3
STANDING TRICEP EXTENSION
100lbs x 12 x 2
Workout felt great and was pumped to see some increases!On the Gain Train!
TEAM WILSON
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11-30-2012, 03:09 PM #69
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Upper Body Power Day
So because I took some time off my schedule got moved around a bit, but after Sunday it will all be back to normal! Been practicing my posing and have another session next week to learn some new poses.
I was very pleased with my workout, I definitely needed those couple days, my body thanked me and my lifts increased!
BENCH PRESS
265lbs x 5 (nice and easy, 270 next week
245lbs x 5
245lbs x 5
BARBELL ROW
225lbs x 5
235lbs x 5
235lbs x 5
CLOSE GRIP BENCH PRESS
205lbs x 5
215lbs x 5
225lbs x 5 (got em all and with no spotter!)
T-BAR ROW
180lbs x 8
225lbs x 6 (form got messed up)
190lbs x 8
DUMBELL SHOULDER PRESS
90lbs x 6
90lbs x 8
BARBELL SHRUGS
295lbs x 6
225lbs x 6 (slow and contracted at top)
225lbs x 6
BARBELL CURLS
110lbs x 8
110lbs x 8
110lbs x 6
After did some ab work then came home for my banana's and protein shake.
So next week I am going to be going home for the holidays, I will try and make my diet as clean as possible however I know I will be cheating every once in a while. In a way it will be a good thing, will get it all out of my system so that I will be in hardcore diet mode when I start prep, I will just have to take it easy as I don't want to go over my prescribed calories.On the Gain Train!
TEAM WILSON
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12-01-2012, 04:30 PM #70
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Leg DAAAY
Going into this leg day I had high expectations and I didn't disappoint!
SQUATS
205lbs x 12
235lbs x 10
245lbs x 8
250lbs x 6
HACK SQUATS
135lbs x 10
135lbs x 8
135lbs x 8
STIFF LEGGED DEADLIFT
135lbs x 10
225lbs x 10
185lbs x 10
LYING LEG CURLS
110lbs x 10
120lbs x 10
120lbs x 10
STANDING CALF RAISE
150lbs x 15, 12, 10, 8, 8
SEATED CALF RAISE
180lbs x 15, 12, 10, 8, 8
Was soooo happy to see my squat going up, now it is not so embarrassingOn the Gain Train!
TEAM WILSON
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12-01-2012, 04:45 PM #71
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Progress
Weight: 201.8lbs
So just to show some increases on lifts since I started this log, I was really shocked with my squat increase, however I think because I hadn't hit them this hard in a looong time they just responded well.
START
Weight: 195lbs
Squat: 195lbs x 10
OHP: 135lbs x 7
Bench: 255lbs x 5
NOW
Weight: 201.8lbs
Squat: 235lbs x 10
OHP: 150lbs x 7
Bench: 265lbs x 5
INCREASES
Weight: 6.8lbs
Squat: 40lbs!!!!
OHP: 20lbs
Bench: 10lbs
Verrrry happy with the progress so far, some of these gains I can attribute to creatine, but still, gains are gains!Last edited by tripleh210; 12-01-2012 at 04:57 PM.
On the Gain Train!
TEAM WILSON
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12-01-2012, 04:52 PM #72
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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12-01-2012, 05:11 PM #73
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12-02-2012, 03:06 PM #74
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12-02-2012, 03:11 PM #75
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Back Hypertrophy Day
Another great day in the gym!
I don't know why but I am feeling stronger lately, thinking it could of been from taking couple days off which was much needed!
PULLUPS
bw x 10
bw x 10
bw x 10 (hopefully getting a weight belt for my bday!)
ONE ARM DUMBELL ROW
90lbs x 10
90lbs x 10
90lbs x 10 (thinking will have to sub this for one arm seated row machine...90lbs just don't cut it)
SEATED CABLE ROW
180lbs x 10
190lbs x 10
190lbs x 10
STRAIGHT-BAR PULLDOWN
185lbs x 12
200lbs x 12
215lbs x 8
DEADLIFTS
300lbs x 10
315lbs x 8
335lbs x 6
345lbs x 6
CHIN UPS
bw x 12
bwx 12
bw x 12
DUMBELL CURLS
45lbs x 10
47.5lbs x 10
45lbs x 10
Hit up some abs after the workout as well.
So far everything is going great, very glad I decided to do a mini bulk before starting prep, making a small but much needed difference.On the Gain Train!
TEAM WILSON
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12-02-2012, 03:18 PM #76
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12-03-2012, 07:48 AM #77
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12-03-2012, 12:02 PM #78
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12-03-2012, 01:58 PM #79
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Thanks SO MUCH for the kinds words and recognizing my efforts. Mean's ALOT! Even though I have not met anyone on here I feel there is a sense of comradery on these forums that goes a looong way. As I am sure many of us have friends that workout, but not everyone quite understands all the dieting and all the effort it takes to become a bodybuilder. It is nice to share and experience similar experiences with other people that understand what you are going through.
Anyway's, thanks again!On the Gain Train!
TEAM WILSON
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12-03-2012, 03:38 PM #80
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Chest Hypertrophy
Another good day at the gym!
FLAT DUMBELL FLYES
60lbs x 15
65lbs x 12
70lbs x 8
INCLINE BENCH PRESS
195lbs x 12
205lbs x 10
210lbs x 8
210lbs x 8
DIPS
bw x 12
bw x 12
bw x 12
INCLINE DUMBELL FLYES
70lbs x 10
70lbs x 8
65lbs x 10
MACHINE CHEST PRESS
180lbs x 12
180lbs x 12
180lbs x 12
CABLE CROSSOVERS
80lbs x 15
80lbs x 15
After the training session today went and practiced some posing. Posing is getting a bit better but I got lots of time stillOn the Gain Train!
TEAM WILSON
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12-03-2012, 08:11 PM #81
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12-06-2012, 01:37 PM #82
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12-06-2012, 01:42 PM #83
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Shoulders/Arms Hypertrophy Day
Bit of a late post, but gonna get it in here anyway! Workout was on Tuesday
STANDING OVERHEAD PRESS
140lbs x 10
145lbs x 10
150lbs x 10
LATERAL RAISES
35lbs x 12
37.5lbs x 12
37.5lbs x 8
REAR DELT RAISES
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10
DUMBELL SHRUGS
90lbs x 10
90lbs x 10
90lbs x 10
SPIDER CURLS
100lbs x 8
100lbs x 8
100lbs x 8
INCLINE DUMBELL PRESS
40lbs x 12
40lbs x 12
40lbs x 12
REVERSE EZ BAR CURL
50lbs x 15
60lbs x 15
SEATED TRICEP EXTENSION
45lbs x 10
50lbs x 10
50lbs x 10
WEIGHTED DIPS
180lbs x 10
180lbs x 10
180lbs x 10
STANDING V-BAR EXTENSION
100lbs x 12
100lbs x 12
Did some ab workouts at the end, and overall was a great workout.On the Gain Train!
TEAM WILSON
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12-06-2012, 01:56 PM #84
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Upper Body Power Day
Before the workout today I had an assessment done with one of the trainers at my gym. I was happy to see that my bf was calculated at 13.9%. He used a machine that also calculated water and I was sitting at 62% which means I drink enough water!
These were the measurements
Chest: 45.4 inches
Right bicep: 17 inches
Left bicep: 16 inches (yikes!)
Right forearm: 13.4 inches
Left forearm: 13.4 inches
Waist: 34 inches
Hips: 41 inches
Right thigh: 25.5 inches
Left thigh: 25.4 inches
Right calf: 16.4inches
Left calf: 16.4inches
My weight was at 208, but I also had eaten earlier, my last morning weigh in was 201.8lbs, will see where I stand on Saturday.
Anyways, on to the workout!
BB BENCH PRESS
245lbs x 5
265lbs x 5
270lbs x 4
BB ROW
225lbs x 5
245lbs x 5
245lbs x 5
CLOSE GRIP BENCH PRESS
225lbs x 5
225lbs x 4
225lbs x 5
T-BAR ROW
205lbs x 8
205lbs x 8
180lbs x 8
DUMBELL SHOULDER PRESS
90lbs x 6
90lbs x 8
BARBEL SHRUGS
225lbs x 6
225lbs x 6
225lbs x 6
BARBELL CURL
110lbs x 10
110lbs x 8
110lbs x 8
Finished up great, also my last couple workouts I have had NO pre workout and still getting energy in the gym. I have just been taking 5 grams of creatine and then 200mg of caffeine. Will pick up another pre-workout soon though, any suggestions other than 1MR?On the Gain Train!
TEAM WILSON
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12-06-2012, 04:06 PM #85
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
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12-06-2012, 05:08 PM #86
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12-11-2012, 11:44 AM #87
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12-11-2012, 11:52 AM #88
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Chest Hypertrophy
So been quite busy this past weekend as I came back to Stratford to stay with my mom till Christmas. But i got a month membership at the Y so all is good now!
Worked out with my girlfriends little brother last night, he is 16 and just starting.
Here was workout!
DUMBELL FLYES
60lbs x 15
70lbs x 12
70lbs x 12
INCLINE BENCH PRESS
185lbs x 12
205lbs x 10
( went to dumbells for last 2 sets)
100lbs x 8
100lbs x 8
DIPS
Bw+35lbs x 10 x 3
INCLINE FLYES
65lbs x 10 x 3
MACHINE CHEST PRESS
195 lbs x 12 x 3
CROSS OVERS
80lbs x 15
90lbs x 15
Finished up with some abs, overall was great workout! Loves the feeling on C4On the Gain Train!
TEAM WILSON
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12-11-2012, 06:42 PM #89
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12-13-2012, 10:18 AM #90
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Shoulders/Arms
This workout was on Tuesday. Yesterday was also an off day and hit up Michigan! First time being in states and went to a couple outlet malls.
MILITARY PRESS
(Had to use dumbells first set)
85 lbs x 10
155lbs x 7
155lbs x 8
SIDE LATERALS
35lbs x 12
30lbs x 12
30lbs x 12
REAR FLYES
30 lbs x 10 x 3
DB SHRUGS
100lbs x 10 x 12
SPIDER CURL
100lbs x 10 x 3
INCLINE DUMBELL CURLS
40lbs x 12 x 2
REVERSE EZ CURL
60lbs x 15 x 2
TRICEP EXTENSiONS
70lbs x 10 x 3
Wasn't able to do last couple exercises as I was in a hurry but great workout none the less!On the Gain Train!
TEAM WILSON
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