Get Cut-Like-Coleslaw.. [u mirin'?]

[gainweightnow]

Leg Tuesdays?

[HighFivan]

Leg Tuesdays?

My schedule is all wacky now since coming back from vaca, and trying to get a schedule to train adam lol. Tomorrow is legs or chest. zunnoyet

[Joshyb90]

hey brotha, thanks and welcome!

I've been training for about 3/almost 4 years now. Realistically only about 1.5 of those with adequate knowledge/technique.

I never followed 1 program starting out. I jumped from training split to training split about every 4-6 weeks, just out of curiosity and for the experience. I believe my first one was a simple push-pull-legs routine.
I've never been a fan of full body workouts, as I enjoy the volume and focus that a "bodybuilding-esque" routine typically consists of. I am also naturally lean, so a full body workout would likely thin me out to a non-existence

My advice is to try everything. I started by following the routines of guys who had physiques that I look up to. Granted many of those routines are specific to them, I was always able to pull a training technique or specific exercise that I responded well to. Eventually after enough exposure you will be able to craft a workout plan that will take your own physique to the next level.

I too am very naturally lean, and as I do my fullbody workout I can't help but think what else could be out there I could try out? Don't get me wrong I'm not saying everyone is wrong on the board, but its just nice to have a different opinion. You have given me food for thought, appreciate it brutha and thanks for the prompt and detailed response. Count me in for support

[HighFivan]

Jan 8, Chest Day!
D-stunner Log

post workout weight: 181 as long as i stay above 180, im happy

PR'd Today!

Dumbbell Chest Press
45 x 20
75 x 8
100 x 11! about damn time.
100 x 10
100 x 9
100 x 7

Chest Dips
BW x 15
45 x 12
90 x 12
135 x 4
115 x 6

Incline Smith Machine Press
50 x 15
70 x 12
100 x 10
120 x 8
100 x 10 drop 50 x 6

Incline Hammer Strength
90 x 5
140 x 5
180 x 6
230 x 5
230 x 5
230 x 4

Cable Flyes shortened rest, focus on control/squeeze
25 x 12
25 x 10
25 x 8
25 x 8

[da2ricky]

strong ass chest day bro, congrats on that pr!

[HighFivan]

strong ass chest day bro, congrats on that pr!

thanks brotha. been battling for that 11th rep for a long time now haha. Ive come to realize though that I really need to transition to barbell if I want to continue building strength. Repping the 100's more than 12+ reps isnt going to help me any :/

[nwskier]

Nice strength and volume! consider me sub'd

got dem lats of peace too. in for work


edit: ^ while DB builds definition, really can't beat BB for both strength and size, IMO. personally I think Incline BB is by the best (but can't do it too often due to shoulder issues). If shoulder cooperates, I've made my best gains by doing Incline BB first, then 1-2 iso exercises to fully exhaust the chest, then pushing 80% or greater on flat BB (when you think you can't, but you can!)

[HighFivan]

Nice strength and volume! consider me sub'd

got dem lats of peace too. in for work


edit: ^ while DB builds definition, really can't beat BB for both strength and size, IMO. personally I think Incline BB is by the best (but can't do it too often due to shoulder issues). If shoulder cooperates, I've made my best gains by doing Incline BB first, then 1-2 iso exercises to fully exhaust the chest, then pushing 80% or greater on flat BB (when you think you can't, but you can!)

thanks brotha. next chest day i'll start with incline barbell

[nwskier]

thanks brotha. next chest day i'll start with incline barbell

nice due, 100x11 is badass. let's see what you got on BB

yeah- may want to still keep some DB presses in rotation but go for high reps - either incline/flat mid to late workout after doing Barbell.

if you're in for a real ass-kicker challenge- one of my favorite supersets that i've seen great strength/size growth is to do a Flat BB/Flat DB superset, then incline, then decline (3-4 sets each). Pick a BB weight that you struggle on the 5th rep- goal is BBx4-5, then DB for 20+ (or at least 15). I guarantee it will beat the crap out of you and provide some serious growth. Also has worked well w/ same set up for BB Curls/DB Curl variations and BB Yates/Pendlay rows with DB Rows

Edit: If you start w/ Incline BB, I'd recommend what I said in post above ^ - the MMC is crazy this way. And you can still press 80-85% of of regulars sets despite what your mind thinks

[audieswu]

Grats on the PR bro!!! Atta boy for killing it!

[HoneyBadger300]

Great job getting that 11th rep.

[HighFivan]

Grats on the PR bro!!! Atta boy for killing it!

Great job getting that 11th rep.

thanks guys



January 9 Leg Day
D-stunner review

post workout weight: 181.6


Squats!
45 x 10
135 x 8
225 x 5
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

ham-glute raise
3 x 8

Leg Extension / superset Walking Lunges
Ext. 130 x 15 Lunge. 50 x 20
Ext. 150 x 15 Lunge. 50 x 20
Ext. 160 x 15 Lunge. 50 x 20

Calf Raise
5 x 10 @160


Saturday I'm gonna go for 5x5 squats @300 (was going to do 295... but... i mean come on, thats way too close to a beautiful round number)

[HighFivan]

nice due, 100x11 is badass. let's see what you got on BB

yeah- may want to still keep some DB presses in rotation but go for high reps - either incline/flat mid to late workout after doing Barbell.

if you're in for a real ass-kicker challenge- one of my favorite supersets that i've seen great strength/size growth is to do a Flat BB/Flat DB superset, then incline, then decline (3-4 sets each). Pick a BB weight that you struggle on the 5th rep- goal is BBx4-5, then DB for 20+ (or at least 15). I guarantee it will beat the crap out of you and provide some serious growth. Also has worked well w/ same set up for BB Curls/DB Curl variations and BB Yates/Pendlay rows with DB Rows

Edit: If you start w/ Incline BB, I'd recommend what I said in post above ^ - the MMC is crazy this way. And you can still press 80-85% of of regulars sets despite what your mind thinks

you had me until "superset" tehe



that looks absolutely killer.
I might superset more if my gym wasnt at a uni, and constantly crowded. I feel bad being "that guy" holding up more than 1 piece of equipment at a time.
Barbell/DB superset sounds interesting tho, specifically because the rep ranges are drastically different. My moobs are quivering just thinking about it

[HoneyBadger300]

you had me until "superset" tehe

I might superset more if my gym wasnt at a uni

Wtf is with uni gyms? Just moved into my dorm today, went to the gym, already almost got kicked out. There's "no chalk" signs everywhere, ok understandable. But then I get chewed out because I didn't rinse my blender bottle out before I filled it with water, so the water is a little cloudy with protein residue. Asked me to dump it out and refill it with plain water... Then got mad that my blender bottle is smoked plastic instead of perfectly clear... wtf? I've never even seen a perfectly clear blender bottle before.

People are weird.

Deadlifted on the bare floor since they don't have a deadlift platform or anything. People were talking. Hopefully I'm allowed back.

Nice squats, that's a lot of volume! Didn't yakk today?

[HighFivan]

Wtf is with uni gyms? Just moved into my dorm today, went to the gym, already almost got kicked out. There's "no chalk" signs everywhere, ok understandable. But then I get chewed out because I didn't rinse my blender bottle out before I filled it with water, so the water is a little cloudy with protein residue. Asked me to dump it out and refill it with plain water... Then got mad that my blender bottle is smoked plastic instead of perfectly clear... wtf? I've never even seen a perfectly clear blender bottle before.

People are weird.

Deadlifted on the bare floor since they don't have a deadlift platform or anything. People were talking. Hopefully I'm allowed back.

Nice squats, that's a lot of volume! Didn't yakk today?

uni gyms man! lol. all they are good for is a few gorgeous girls.

no yakkin today. good thing too, i charted my course of "if i had to", and it would be like 2 minutes and look like a cartoon run. XD

[HoneyBadger300]

uni gyms man! lol. all they are good for is a few gorgeous girls.

no yakkin today. good thing too, i charted my course of "if i had to", and it would be like 2 minutes and look like a cartoon run. XD

Yeah same here. I made the mistake of not even looking to see where the bathroom was. No nausea today though. I was pretty good about breathing and calming myself between sets, while just mentally psyching up. I think working out in the middle of the day with 2 meals already under my belt really helped out too. I'm surprised though because I had about 12 oz whole milk, 1 scoop of whey, and 2 tbsp dextrose before the workout. Kind of "full retard" drinking milk, but I didn't have a problem. Strange. The more you know.

[HighFivan]

Hey guys!

I had a shoulder workout for you guys on Thursday, but my notebook got swiped, and I dont feel confident in my "guesstimations".

so far my number 1 suspect for this heinous crime is Slugworth


He's been trying to steal my workouts for years for everlasting muscles.

I do still have a workout for you guys today

another Leg/Ab Day! January 12 omg, logging the workout on the same day of the workout? I know, ive been slacking a tad.
D-stunner Review

post workout weight: 184.8

Squats
45 x 6
135 x 5
225 x 5
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

Leg Extensions
160 x 15
170 x 15
190 x 15

Cable Crunches
95 x 15
95 x 15
95 x 15

Captains Chair Leg Raises
BW x 10
BW x 10
BW x 10

[nwskier]

Solid squatting!

[HighFivan]

Solid squatting!

thanks brotha, did your incline barbell the other day! no superset craziness tho haha.


Sunday January 13, Chest Day

post workout weight: 184.8

Incline Barbell Bench
45 x 10
95 x 10
135 x 8
185 x 8
205 x 7 spotter jumped in early so i didnt count it... jerk
205 x 8 told you spotter, i got this!
205 x 8
135 x 20


Flat Hammer Strength Press
90 x 6
180 x 8
200 x 6
230 x 6
230 x 5

Incline Hammer Strength
90 x 12
230 x 8
270 x 5
270 x 4

Dips with a focus on the triceps
BW x 10
BW x 10
BW x 10
45 x 10
45 x 10
45 x 10

Single Arm Cable Ext
20 x 12
25 x 12
25 x 10
25 x 10

V-bar tricep pushdowns
95 x 12 full stack
95 x 12
95 x 12
95 x 11

[HighFivan]

January 14, Back Day

post workout weight: 185.6

Pullups
BW x 3
BW x 5
BW x 7
BW x 9
25 x 10
45 x 8
45 x 6
45 x 5
BW x 8

Single Arm Hammer Str Seated Row
110 x 8
180 x 8
300 x 8
360 x 8
360 x 8
Rest-Pause to 100 random set increments not listed sorry, i dont remember all of them, however it took me around 6/7 sets
230 x 50 + 180 x 50 = 100

Hammer Str Lat Pulldown
270 x 12
270 x 10
270 x 10

Reverse Pec-Deck
90 x 15
135 x 15
135 x 13
135 x 12
135 x 9 drop 90 x 7

Hammer Str Shrugs
10 x 10 @ 360

Alt Rotating Curls
40 x 8 *per arm
45 x 8
50 x 8

Machine Preacher Curl
90 x 6
70 x 8
70 x 6
45 x 9

[da2ricky]

those last two workouts were sickening~ Putting on some weight!!! How are you doing with bodyfat?

[HighFivan]

those last two workouts were sickening~ Putting on some weight!!! How are you doing with bodyfat?

i'm thinking its mostly water im holding on, but today I swear I felt like/looked like I was 200lbs solid. I was googly eyeing myself in the gym mirror. There may have been a few cardio bunnies doing the same XD

Bodyfat is staying relatively the same, just based on my own visual judgement. I'm making a video tomorrow for my d-stunner product log, so i'll see what others guesstimation of my bf% is. Last time it was measured @177 I was 6.7%

[nwskier]

thanks brotha, did your incline barbell the other day! no superset craziness tho haha.

Sunday January 13, Chest Day

haha, yeah you did. strong session too. hitting some solid numbers there, especially after the incline bb.

not sure if you do, but I always feel it way more in my chest when I start w/ incline and then do flat mid-workout.

January 14, Back Day

speaking of strong - hello row and pulldowns! as ricky said, sickening work- especially after pre-exhausting with the pullups

[HighFivan]

haha, yeah you did. strong session too. hitting some solid numbers there, especially after the incline bb.

not sure if you do, but I always feel it way more in my chest when I start w/ incline and then do flat mid-workout.



[b]speaking of strong - hello row and pulldowns! as ricky said, sickening work- especially after pre-exhausting with the pullups[b/]

i think i just have the mechanics of those hammer strength machines down. I can destroy them, but they dont always translate over (to like a regular lat pull for example)

I wanted to go heavier on pullups, but some tard was hogging the belt/chain so I had to do the dumbbell between the feet :/

[HoneyBadger300]

i think i just have the mechanics of those hammer strength machines down. I can destroy them, but they dont always translate over (to like a regular lat pull for example)

I wanted to go heavier on pullups, but some tard was hogging the belt/chain so I had to do the dumbbell between the feet :/

Goodbye, sweet adductors.

[HighFivan]

Goodbye, sweet adductors.

my adductors are already a problem area!

Ive been stretching and medicine ball rolling that area + ham/glute tie in, because it tightens up when I squat (not enough to inhibit, but just a botherance)

hip flexibility, not even a little.

[HoneyBadger300]

my adductors are already a problem area!

Ive been stretching and medicine ball rolling that area + ham/glute tie in, because it tightens up when I squat (not enough to inhibit, but just a botherance)

hip flexibility, not even a little.

[HighFivan]

January 15, "Legs" (Squats) and Shoulders

giving myself a couple more rest days by combining shoulders and legs yesterday, seeing as I'll start back up with legs again on saturday. Depending on how antsy I get, I may have to hit Chest on Friday, Sat Legs, Mon Back, Tues Chest/Shoulders. My schedule is still a little wacky as im training a friend of mine this semester.

post workout weight: 180.8

now I'm highly confident this significant weight loss (or weight gain depending on the day you compare it with) is directly related to water versus pre workout carb intake. That morning I had at most 40 grams of carbs, and my body refused to hang on to most of my workout gallon of water.

Squats
45 x 10
135 x 5
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5!

first time getting 315 x 5, and I got it in all 5 sets. Someone high-five me please.
That is all I did for legs unfortunately, i'll make up for it Saturday.

Seated Overhead Press
45 x 10
95 x 15
135 x 6
135 x 10
135 x 10
135 x 10

Hammer Str Shoulder Press
130 x 6
180 x 6
180 x 10
180 x 10
230 x 6

DB Lateral Raise
4 sets 20lb x 15

my rear delts were stil fatigued from my back day, so I avoided working them today.
I wanted to do so much more but
1: the gym was packed, it was possibly the most obnoxious day I've witnessed there.
2: my body honestly needed to recover more than anything. I've been nailing my compounds in my chest/back days

Saturday Leg goal: 5x5 @320

[da2ricky]

315x5!!! strong numbers on the shoulder press too.

[HighFivan]

315x5!!! strong numbers on the shoulder press too.

thanks brotha, and finally and high-five received. /life