Whitekoala's Bodybuilding Log

[Whitekoala]

vids of your upright row

srs. the weight is extremely light. i can get a vid if you want. U don't believe i can lift it?

[Whitekoala]

I was thinking of starting push/pull/legs when i get to a 225 bench,315 squat and a 405 deadlift.
I thought about how to fit bench press,squats and deadlifts 2x a week so it would go something like this.
Heavy PULL/PUSH/LEGS/ keeping the reps from 3-5 on the core lifts/REST/ Light PULL/PUSH/LEGS kepping the reps from 6-8/REPEAT.
The rest day would give me time to rest from the squats so i can do deadlifts again.
You think this could work?

I wouldn't have the rest day. I squat/deadlift/bench heavy twice a week. Push/pull/legs. It won't affect you, in my opinion. I can squat 390lbs one day the very next deadlift 500lbs.

But ya i would not have the rest day

[UnknownOrigin]

srs. the weight is extremely light. i can get a vid if you want. U don't believe i can lift it?

Can you get a video of your 530lb deadlift?

[Whitekoala]

Can you get a video of your 530lb deadlift?

Soon. What i do for my lifts is kind of cycling if you will.

Ex: Overhead dumbell extensions.

I was doing 45lbs/arm for 10 reps. I then dropped down to 23lbs and will work my way back using 2.5lb increments.

I do the same for deadlift. Most i have ever done was 530lbs. I then dropped down to about 430lbs and am increasing the increments by 5lbs each week. Its sort of like madcows if you will.

But ya i think i did 450lbs for 3 reps. So whenever i deadlift next i think it will be 455lbs. I think i will have to look at my journal.

But ya thats what i do.

Really not to concerned about my 1 rep maxes. I just like testing them out every once in a while to see how i do with strength

[Whitekoala]

PULL DAY

Deadlifts
warmup
1 working set: 445lbs x 1 rep(still slowly getting back into things. Weight was fine, just didn't want to go very heavy. Felt alright

Bent over Barbell row:
warmup
1st working set: 185lbs x 10 reps
2nd working set: 185lbs x 10 reps

Dropped the weight down a bit, really focus on my form

Barbell Shrugs:
1 warmup set
1 working set: 235lbs x 10 reps(felt really light, will go back to 315lbs next workout)

Standing bicep curls
1st normal set: 43lbs x 10 reps
2nd set: 63lbs x 10 reps(these were negatives, i love doing negatives on my curls)

Hammer curls
no warmup
1 working set: 38lbs x 10 reps

Done.

Overall workout felt alright. I am still getting back into things. That 1 week off really threw me off. Definitely have to get back into things. I really, really want to focus on the stretch.

1 thing i have been contemplating is how many times i do my deadlifts. I am thinking maybe once a month or something like that.

I love deadlifts, but for me to actually go into a working set it takes me like 5 warmup sets. Where as for barbell rows. I only need 1 warmup set. And then i will only do 1-2 working sets.

ex:
1st set: 135lbs x 5 reps
2nd set: 225lbs x 5 reps
3rd set: 315lbs x 5 reps
4th set: 415lbs x 3 reps
5th set: 465lbs x 3 reps
6th set: working set: around 510-530lbs.

But ya might only do deadlifts maybe once every twice a week or month.

Also for me to complete just my deadlifts takes around 20minutes or so, which is what it takes for me to do my whole push day. This is another reason i might get rid of deadlifts and only do them like once a month or something

[itwasntme184]

I rarely deadlift now too, the more time away from them the stronger you get in them

[Whitekoala]

I rarely deadlift now too, the more time away from them the stronger you get in them

this. I took like 4 months off from not deadlift, i come back and i increase my deadlifts by like 40lbs. Still will do them just not as frequently

will be getting lat pulldown machine on tuesday(so excited)

Exercies i can now do:

lat pulldown
Seated cable row
Face pulls
Rope pushdowns
Weighted ab crunches

So many exercises i can now do. So happy

[Whitekoala]

LEG DAY

Squats
warmup
1 working set: 345lbs x 3 reps

Un phucking real is all i can say. Probaly my number one squat workout ever. Squats felt extremely light, literally did not break a damn sweat. Was thinking about going alot heavier. Trying to get a 405lb squat. But i decided to keep up to my schedule. Last time i was doing 335lbs for 3 reps. This time 345lbs for 3 reps. I will be doing at least 355lbs or 360lbs for 3 reps next time. We will see.

But ya an amazing squat session.

Stiff legged deadlifts
warmup
1st working set: 215lbs for 10 reps
2nd working set: 215lbs for 10 reps

These went pretty good. have to focus on bending my knees just a bit. I find theres a bit of tension on my joints. Will definitely bend legs a bit when i get into higher weight

Other wise hamstrings felt good.

Standing calf raises:
warmup
1st working set: 235lbs for 15 reps

Felt good.

hanging leg raises:
bw for 10 reps.

These are coming along nicely i can almost kick myself in the head. Before i could hardly get about my stomach. Love this exercise. Really felt it in the lower abs.

Weighted ab crunches:
no warmup
1 working set: 25lbs for 15 reps.

Dropped the weight by 25lbs, and really went slow and controlled the movement, my abs were on fire afterwards.

Might be totally dropping this exericse. I am getting a lat pulldown machine on tuesday and will use that to do weight ab crunches. Will be better because i can add more weight to the bar. It gets kind of tricky holding 2 25lb plates behind my head. they kind of slip off


Overall i give this workout a 10/10 and probaly my best squat workout in 1 year, dead serious. just an amazing squat workout. Made a minor tweek to my squat form and i think this really allowed me to get a smoother squat.

[itwasntme184]

go for more weight on dem squats!

[mtanc]

In on this, nice stats btw

[Whitekoala]

go for more weight on dem squats!

oh ya definiltey going to increase it by 10lbs. didn't want to go to heavy

[Whitekoala]

In on this, nice stats btw

thx bro appreciate it

[Whitekoala]

PUSH DAY

*Had a headache before starting the workout, wasn't feeling 100 percent, still wanted to get a session in. Stayed up way to late last night. have to keep my sleeping pattern steady. Most of the time i get up at 6:00a.m and go to bed at 10:00p.m. Yesterday was up at 6:00a.m went to bed at 4:00a.m up today at 11:30a.m. No more doing doing.

Barbell Bench press
warmup
1 working set: 240lbs x 2 reps. Was alright headache did not help

Incline Chest flys:
no warmup
2 working sets: 48lbs x 10 reps(5lb PR)

chest felt very nice after this

Dumbell shoulder press:
no warmup
1 working set: 58lbs: 9 reps(5lb PR). Will use same weight next time, try to get better form and hit 10 reps

Upright barbell rows:
no warmup
2 working sets: 100lbs x 15 reps.(got an extra 5 reps this time.) Will up weight by 5lbs next time and shoot for 10 reps.

Overhead db extensions:
no warmup
2working sets: 35.5lbs for 10 reps. Felt pretty good. Will probaly up 2.5lbs next workout

Just felt off, because of head ache and i was stupid for staying up so late.

Tomorrow is back day. Can't wait should be a good day.

[Whitekoala]

Also today my mom talked to a pharmacist about me bodybuilding, and she asked some questions. i guess this pharmacist did studies with bodybuilders and she knows a very elite bodybuilder(didn't say name though).

Anyways she just told my mom to make sure i am drinking enough water and said creatine and whey protein are perfectly fine(which i already knew)

But i started thinking and i don't think i really take in that much water.

I mean most of my water comes from milk i drink 2L a day of milk, but other than that i really don't drink water.

I am starting to drinnk 1L of water with every big meals i have. For a total of 4L a day. And will drink 1L of milk a day still.

[SA1705]

Whitecola, long time no talk. In on this thread (sorry I'm late), you are looking much bigger than when we talked last.

I am actually starting a slow bulk tomorrow @ about 155lbs using a similar heavy push/pull routine. However, I will also be doing this Leangains style (created by Martin Berkhan).

- Not tryn to take attention off of your thread, just wanted to drop in before the gains come.

-Respect for gains, stay humble.

BTW - during the bulk thus far, are you implementing any cardio? if so, what? have you in the past to achieve this physique?

Thanks, bro (hope the eye heals well too)

[Whitekoala]

Whitecola, long time no talk. In on this thread (sorry I'm late), you are looking much bigger than when we talked last.

I am actually starting a slow bulk tomorrow @ about 155lbs using a similar heavy push/pull routine. However, I will also be doing this Leangains style (created by Martin Berkhan).

- Not tryn to take attention off of your thread, just wanted to drop in before the gains come.

-Respect for gains, stay humble.

BTW - during the bulk thus far, are you implementing any cardio? if so, what? have you in the past to achieve this physique?

Thanks, bro (hope the eye heals well too)

hey man whats up. And no bro you are not taking attention away man. In my log feel free to ask any questions and i will try my best to answer them. I love helping people achieve their goals.

I have never done direct cardio before while bodybuilding. The point of cardio is to burn calories if you are bulking you want to be in a caloric surplus, so doing cardio would only be counter effective.

I have done a 1 month cut before, during that time i never once did cardio, because cardio only burns calories. If you are tracking your calories and are in a calorie deficit you don't need cardio

Hopefully this helps u out bro

[SA1705]

Thanks man, and in regards to diet, if I remember right you are IIFYM?..... curious about your calories as well.....

[Whitekoala]

Thanks man, and in regards to diet, if I remember right you are IIFYM?..... curious about your calories as well.....

I need quite a bit of calories to maintain. I usually require like 4000 calories to maintain. And i typicall try to take in 4500-4700 calories a day.

But ya i don't worry about eating all "clean foods" As long as you fit it into your diet you are good.

[Whitekoala]

PULL DAY

Bent over barbell row:
warmup
1 working set: 225lbs x 10 reps

These felt really good, gave me a good pump

Weighted Pullups
warmup
1 working set: +25lbs x 5 reps.

Extremely slow and controlled. felt good

Barbell shrugs:
1 warmup set
315lbs x 10 reps

Trapz were absolultely destroyed and the pump was unreal.

Bicep curls
no warmup
1working set: 43lbs x 12 reps. very slow and controlled
1 negative working set: 68lbs x 10 reps, felt good

hammer curls
no warmup
1 set: 40.5lbs x 10 reps

The best back workout to date, actually felt the muscles working and actually had a pump. Really important to retract the shoulder blades and actually let your lats and your rhomboids do the work instead of your arms

Felt amazing.

10/10 workout

Workout time: 22minutes i believe.

Will be sticking with this workout for probaly the next 4 months. Or 40-50 sessions. Will be dropping deadlifts for the next 3-4months.

[UnknownOrigin]

PULL DAY

Bent over barbell row:
warmup
1 working set: 225lbs x 10 reps

These felt really good, gave me a good pump

Weighted Pullups
warmup
1 working set: +25lbs x 5 reps.

Extremely slow and controlled. felt good

Barbell shrugs:
1 warmup set
315lbs x 10 reps

Trapz were absolultely destroyed and the pump was unreal.

Bicep curls
no warmup
1working set: 43lbs x 12 reps. very slow and controlled
1 negative working set: 68lbs x 10 reps, felt good

hammer curls
no warmup
1 set: 40.5lbs x 10 reps

The best back workout to date, actually felt the muscles working and actually had a pump. Really important to retract the shoulder blades and actually let your lats and your rhomboids do the work instead of your arms

Felt amazing.

10/10 workout

Workout time: 22minutes i believe.

Will be sticking with this workout for probaly the next 4 months. Or 40-50 sessions. Will be dropping deadlifts for the next 3-4months.

Mirin' your BB rows...are they quite strict?
Most I ever got for 2 plates on BB row was a sloppy 5 reps with straps.

[Whitekoala]

Mirin' your BB rows...are they quite strict?
Most I ever got for 2 plates on BB row was a sloppy 5 reps with straps.

thx bro

but ya they are extremely strict. I was doing 265lbs for 6 reps before they were with decent form, but i dropped down the weight to 225lbs and really focus on the stretch and the contraction. Making sure i retract those shoulder blades.

edit: no idea how some people can do 315lb barbell rows.

[Whitekoala]

Monthly Weight Update

Weighed in at an all time high today in the morning. weighed in after a piss and with no clothes on(except boxers)

Weighed in at: 188.2lbs.

Was extremely happy about this. At night time last night i was around 194lbs.

[UnknownOrigin]

thx bro

but ya they are extremely strict. I was doing 265lbs for 6 reps before they were with decent form, but i dropped down the weight to 225lbs and really focus on the stretch and the contraction. Making sure i retract those shoulder blades.

edit: no idea how some people can do 315lb barbell rows.

Overhand or underhand?

Yeah I know, I've never really seen a strict 3 plate BB row though TBH

[Whitekoala]

Overhand or underhand?

Yeah I know, I've never really seen a strict 3 plate BB row though TBH

i go overhand. With underhand i feel it works more of the biceps.

what about you?

[UnknownOrigin]

i go overhand. With underhand i feel it works more of the biceps.

what about you?

I found underhand helped me contract my lats more, but like you said, I did feel more bicep involvement than I did in overhand.



^ Thats 200lbs underhand from ageeees ago, which I think is pretty decent form

May go back to overhand at some point in the future, doing Pendlays ATM.

[Whitekoala]

ya form looked good on those man

[itwasntme184]

pendlay row ftw

[Whitekoala]

PULL DAY

Squats:
warmup
1 working set: 355lbs x 3

felt good. I also attempted to to max out too. hit 375lbs x 1 rep. I then moved to 405lbs and i failed. It was alright, felt pretty heavy, but i thought i could have got it.
Will keep adding 5-10lbs each session to my squat and try not to max out.

Stiff legged deadlifts:
warmup
1st working set: 225lbs x 10 reps
2nd working set: 225lbs x 10 reps

10lb pr on these, hamstrings felt amazing. felt good

Standing Calf raises:
no warmup
1 working set: 245lbs x 10 reps

10lb pr, calfs were burning. felt good

All in all 9/10 workout, would have been 10/10 if i hit that 405lbs squat

total workout time was long because i was adjusting the camera, had to find batteries, etc. 40minutes. should have been about 20 minutes. oh well

Total macros for today:

4300calories, 170g p, 605g c, 124g f

[bogui94]

How's that eye?

[Whitekoala]

How's that eye?

the eyes are doing good my friend. thx for asking