Geneswest's Lifting Log

[geneswest]

Bench Week 3 Cycle 2

Bench
20kg x 10
40kg x 6
60kg x 3

72.5kg x 5
82.5kg x 3
92.5kg x 1

102.5kg x 1
105kg x 1 (PR) - Spotter touched bar but claims to not have helped in any way, will still count as a PR

Incline Bench
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 9

Flat DB Fly
25kg x 6
25kg x 6
15kg x 12

Cable Cross Overs
#5 x 12
#5 x 12
#5 x 12

Dips
+15kg x 12
+15kg x 12

Decline DB Skull Crushers
12.5kg x 8
12.5kg x 8

Skull Crushers
20kg x 12
20kg x 12

Finally a PR on bench! Video coming soon

[geneswest]

Weigh in: 75kg

Deadlift Week 3 Cycle 2

Deadlifts
40kg x 8
60kg x 5

107.5kg x 5
122.5kg x 3
137.5kg x 1

165kg x1 (PR)

Front Squats
80kg x 8
80kg x 8
80kg x 8

DB Row
46kg x 8
32.5kg x 15

Pendlay Row
70kg x 8
60kg x 12

Barbell Curl
35kg x 10
35kg x 10

Cable Seated Row
#12 x 10
#13 x 10

Lat Pull-down
#13 x 8
#9 x 12

Concentration Curl
12kg x 10
12kg x 10



Form was average but got it up pretty well

[geneswest]

Military Press 2.3

Military Press
20kg x 10
40kg x 3

47.5kg x 5
55kg x 3
62.5kg x 4

Pull ups
BW x 10
BW x 10

Bench Press
80kg x 8
80kg x 7
80kg x 6
70kg x 9

DB Side Raise
12kg x 15
12kg x 15
12kg x 15

DB Shoulder Press
22.5kg x 10
22.5kg x 10
22.5kg x 9

DB Shrug
22.5kg x 20
22.5kg x 20

DB Reverse Flys
10kg x 20
10kg x 20

Notes: Not a bad session. Wanted 5 of 62.5 OHP only got 4, failed 5th half way up. Everything else was decent.. Well deserved rest day tomorrow

[Teenwolf2]

Really strong OHP and deadlift Brian, gjdm

[PushBabyPush]

Wow, this is great, keep going!

[geneswest]

Really strong OHP and deadlift Brian, gjdm

Thanks dude! Finally can deadlift heavy haha, and I always lurk your log I'll post more often :P

Wow, this is great, keep going!

Thanks a lot man, I will

[geneswest]

Squats Week 3 Cycle 2

Squats
20kg x 8
40kg x 5
60kg x 5

95kg x 5
107.5kg x 3
120kg x 7 PR fuark

Standing Calf Raises
80kg x 12
80kg x 12
80kg x 10
80kg x 10

Leg Extensions
#20 x 10
#14 x 15
#14 x 15
#8 x 20

Lying Leg Curls
#8 x 10
#6 x 15
#6 x 12

Cable Crunches
#14 x 15
#14 x 20

Notes: Depth is finally where I want it to be. Really stoked with this workout, first session of 2013. Will be a good year.
My goals for this year:

Weight: 85kg

B: 120kg
S: 170kg
D: 200kg

OHP: 87.5kg
Front Squat: 145kg
Incline Bench: 105kg
DB Bench: 50kg x reps
Incline DB Bench: 46kg x reps

New youtube channel, please subscribe!

[geneswest]

Bench Week 1 Cycle 3

Bench Press
20kg x 10
40kg x 8

65kg x 5
75kg x 5
85kg x 8 PR

Incline DB Press
35kg x 7 PR
30kg x 10
30kg x 9
30kg x 8

Slight Incline DB Flys
17.5kg x 12
17.5kg x 12
17.5kg x 12

Dips
+24kg x 8
+24kg x 8
BW x 20

Tricep Push downs
#13 x 10
#13 x 10
#13 x 10

Notes: PR by 2 reps on 85kg, stoked!! Heres the video, please like, comment and subscribe!

[geneswest]

video above was banned in many countries, so I re-uploaded

[geneswest]

Deadlift Week 1 Cycle 3

Deadlifts
40kg x 10
60kg x 8

97.5kg x 5
112.5kg x 5
127.5kg x 10 (PR)

Front Squat
100kg x 5
70kg x 12

Wide Grip Lat Pull-down
#13 x 10
#13 x 10
#11 x 12

DB Row
30kg x 12
30kg x 12

Wide Grip Cable Row
#11 x 15
#11 x 15
#8 x 15

Face Pull
#3 x 15
#4 x 12

Barbell Curl
30kg x 15
30kg x 15

Notes: 10 reps of 127.5kg deadlift felt good, was a 10 rep PR. Front squats were heavy especially after deadlifts. Overall good day

[geneswest]

Military Press 3.1

Military Press
20kg x 8
30kg x 5

45kg x 5
50kg x 5
57.5kg x 8 (PR)

Bench Press
87.5kg x 5
87.5kg x 5
87.5kg x 5
100kg x 1

Pull Ups
+7kg x 8
+7kg x 7
BW x 8

DB Shoulder Press
25kg x 10
25kg x 9
25kg x 10

DB Side Raise
10kg x 15
12kg x 12
14kg x 10
8kg x 15
8kg x 15

DB Shrug
22.5kg x 15
22.5kg x 15
22.5kg x 15

DB Bent Over Raise
12.5kg x 10
12.5kg x 10
12.5kg x 10

Notes: Really happy with my strength gains in a month of the 5/3/1 program. Military press was a solid PR, and benching was easy, 100kg bench after MP and 3 sets of bench was easy as ever.

[geneswest]

Squats Week 1 Cycle 3

Squats
20kg x 8
40kg x 5
60kg x 3

85kg x 5
97.5kg x 5
110kg x 11 REP PR

Standing Calf Raise
60kg x 15
60kg x 15
60kg x 12

Leg Press
140kg x 12
150kg x 15
190kg x 15

Lying Leg Curls
#6 x 12
#8 x 10
#8 x 10

Leg Extensions
#12 x 18
#13 x 18
#14 x 10

[BulkingForever]

Very solid lifting man!!!

[geneswest]

Very solid lifting man!!!

Cheers man! means a lot.


Bench Week 2 Cycle 3

Bench
20kg x 8
40kg x 8

70kg x 3
80kg x 3
90kg x 6 PR

105kg x 1 (got 2 but had a spotter)

Incline DB Bench
40kg x 4 PR
32.5kg x 8
32.5kg x 6
32.5kg x 5

Incline DB Fly
20kg x 10
20kg x 10
20kg x 10

Superset (Dips+Cable Flys)
BW x 12 / #4 x 12
BW x 12 / #4 x 12

Machine Incline Chest Press
40kg x 12
40kg x 12

Single Arm Pushdown
#3 x 12
#3 x 12

[AdamNW]

very strong benching and squatting dude!
almost at that 1 plate press too

[geneswest]

very strong benching and squatting dude!
almost at that 1 plate press too

Cheers man! I've pressed 70kg and 60kg for 6 already

[Teenwolf2]

Fuark dude I'm mirin the squat, bench and press big time. Squat form is tight!!

[bogui94]

Fuark dude I'm mirin the squat, bench and press big time. Squat form is tight!!

came in to post this.
could you share some of the tracks you listen to?

[geneswest]

Fuark dude I'm mirin the squat, bench and press big time. Squat form is tight!!

came in to post this.
could you share some of the tracks you listen to?

Cheers guys! I mainly listen to like progressive house/trance and dubstep kinda music.. I really like this song I found the other day
http://www.youtube.com/watch?v=QBVIqTV0VNs

Deadlift Day Week 2 Cycle 3


Bench
107.5kg x 0
100kg x 2 PR
102.5kg x 1

Deadlifts
105kg x 3
120kg x 3
135kg x 3
170kg x 1 (PR)

DB Row
40kg x 10
40kg x 10
40kg x 10

Lat Pull-Down
#12 x 12
#12 x 10
#11 x 12

One Arm Machine Row
20kg x 12
25kg x 12
25kg x 12

Face Pull
#4 x 12
#4 x 12
#4 x 12

Barbell Curl
30kg x 12
40kg x 8
30kg x 12
30kg x 12

Machine Preacher Curls
#3 x 12
#2 x failure

Notes: Went for a new max on Bench. Tried 107.5kg and got it up probably half way, and just failed it, will get it
New PR on deadlifts. Was a lot easier than I thought, progressing really well on these. Weighed in at 75kg this morning. Overall was an amazing session and got a huge pump.
Post workout I had 2750 calories in one sitting at Hungry Jacks. I was in a food coma for an hour haha

[Bronzzi]

Hi, do you remember me? I asked about your last workout routine, and I've been using it since! Worked wonders man! Thanks! And crazy progression you got there!! Btw do you have myfitnesspal account? If so whats your accounts name? Would like to see what you eating

[ieatramen]

'Mirin that deadlift. That song you just linked is sick mate, haha.

[MaCK123]

Great lifts man, have you noticed much fat gain since you started bulking?? Whats your Current bf%?? And how long do you plan on bulking for??? Keep it up!

[geneswest]

Hi, do you remember me? I asked about your last workout routine, and I've been using it since! Worked wonders man! Thanks! And crazy progression you got there!! Btw do you have myfitnesspal account? If so whats your accounts name? Would like to see what you eating

I do recognise you're username, and that's really good to hear man, thanks. And I do but I haven't been logging for around the last month..
http://www.myfitnesspal.com/food/dia...cookaesthetics

'Mirin that deadlift. That song you just linked is sick mate, haha.

Thanks man! and yeah I love it haha

Great lifts man, have you noticed much fat gain since you started bulking?? Whats your Current bf%?? And how long do you plan on bulking for??? Keep it up!

Thanks dude. Yeah I have definitely gained fat so far in this bulk, I don't really mind though as long as I'm getting stronger and bigger. Current BF% would be around 9-10. I plan on bulking for most of this year to be honest, might throw in a mini cut somewhere but the main focus of the year is to gain

[geneswest]

Military Press Week 2 Cycle 3

Military Press
45kg x 3
52.5kg x 3
60kg x 3
72.5kg x 1 (PR)

Bench
90kg x 5
82.5kg x 7
75kg x 10

DB Press
32.5kg x 4
27.5kg x 6
27.5kg x 7
20kg x 12

One Arm Machine Row
30kg x 12
30kg x 12

Lat Pull-down
#10 x 12
#10 x 12

Side Raise
17.5kg x 8 (cheated)
17.5kg x 8 (cheated)
10kg x 15
10kg x 15

Rear Raise
10kg x 20
10kg x 20

Shrug
26kg x 20
24kg x 20

[geneswest]

Squats 3.2

90kg x 3
105kg x 3
117.5kg x 3

142.5kg x 1
145kg x 1 (PR)

Standing Calf Raises
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Stiff Legged Deadlifts
40kg x 12
40kg x 12
40kg x 12

Notes: Old PR was 140kg, got 142.5kg A LOT easier than I thought, then did 145 about 2-3 minutes after. Cannot believe Stiff Legged deadlifts havent been on my leg day, they felt amazing on my hams.

[geneswest]

Bench Week 3 Cycle 3

Bench
40kg x 8
60kg x 3

75kg x 5
85kg x 3
95kg x 1

107.5kg x 0
100kg x 1

Incline DB Press
37.5kg x 4
32.5kg x 8
32.5kg x 8
32.5kg x 7

Machine Incline Chest Press Neutral Grip
55kg x 10
60kg x 10
65kg x 10

Smith Machine Incline Bench Press
80kg x 5
60kg x 13
60kg x 13

Dips
BW x 8
BW x 12
BW x 15

Tricep Pushdowns
#11 x 12
#10 x 15

Decline DB Skull Crusher
10kg x 10
10kg x 10

Notes: Missed 107.5kg again. I've been partying the last two nights so I was really tired this morning but I still got it half way up.. I'll get it very soon. Rest of the session was really good

[geneswest]

Deadlift 3.3

112.5kg x 5
127.5kg x 3
142.5kg x 1
175kg x 1 (PR)

Pendlay Row
70kg x 10 (PR)
70kg x 10
70kg x 10

Power Clean
70kg x 3 (PR)

One Arm Machine Row
30kg x 10
30kg x 12
30kg x 12

Wide Grip Lat Pull-down
#13 x 10
#13 x 10

Pull ups
BW x 6

Cable Row
#11 x 12

Barbell Curl
35kg x 10
35kg x 10
35kg x 10

Hammer Curl
15kg x 10
15kg x 10

Notes: 5kg PR for deadlift, really happy. Grip struggled a bit. 4 plates soon. Rest of the session was really good

[MaCK123]

fuk your deadlift went up quick! good shiit!

lol'd at the end of vid

how many calories a day are you on man and how accurately do you track them?

[geneswest]

fuk your deadlift went up quick! good shiit!

lol'd at the end of vid

how many calories a day are you on man and how accurately do you track them?

Cheers dude! Really happy with my deadlift progression, 35kg added in a month and a half haha.
I'm on around 3400-3600 a day average, I don't track them but on the occasional day I do count to make sure I'm getting in enough calories. I gained 5kg in the first month of my bulk, now it has taken me half a month to gain 1kg so weight gain has slowed down significantly.. aiming for at least 0.75-1kg gain per month from now till end of year

[geneswest]

Military Press Week 3 Cycle 3

Military Press
50kg x 5
57.5kg x 3
65kg x 4 (PR)

Bench (Paused)
95kg x 1
100kg x 1
105kg x 1
107.5kg x 1 (PR)

Power Clean
80kg x 1 (PR)

DB Shoulder Press
24kg x 12
28kg x 9
28kg x 8
24kg x 8

DB Lateral Raise (Super set w/ seated side raise)
10kg x 16 / 5kg x 8
10kg x 16 / 5kg x 8
10kg x 16 / 5kg x 8

DB Shrug
35kg x 15
22.5kg x 20
20kg x 20

Face Pulls
#4 x 12
#5 x 10 (PR)
#4 x 15

Cable Side Raise
#3 x 12

Notes: Really happy about military press. Bench was amazing, 2 days ago I missed 107.5kg touch and go being fresh, today I did it paused after military press and 3 other heavy attempts of bench. Video shortly