CJL14's & 1ntensityrules' Journey to Strength & Size!

[1ntensityrules]

I have a rest day today. Will eat a lot, and sleep. Another rest day on Friday, and i pick things up again on sat/sun

[cjl14]

Here's the P/P/L split.

DAY 1: PUSH A
DAY 2: PULL A
DAY 3: LEGS A
DAY 4: OFF
DAY 5: PUSH B
DAY 6: PULL B
DAY 7: LEGS B
DAY 8: OFF

PUSH A

AB WORK
1. Incline DB Press 4x6-8
2. Flat DB Press 4x6-8
3. Incline DB Fly 3x8-10
4. Superset – Front/Lateral Raise 3x10-12
5. Rear Delt Fly 3x10-12
6. Superset – Skullcrusher + CG Press 3x8-10

PULL A

1. Deadlift 3x5
2. V-bar Cable Row 4x8-10
3. Hammer Strength Row 2x12-15 (RP each set)
4. DB Shrug 4x6-8
5. Cable Upright Row 3x8-10
6. Preacher Curl 4x8-10
7. Superset – Incline Curl/Hammer Curl 3x8-10

LEGS A

1. Leg Press 5x6-8
2. 1 legged Leg Press 4x12-15
3. Superset – Leg Extension + Leg Curl 4x15-20
4. Lying Leg Curl 3x12-15

PUSH B

AB WORK
1. Incline DB Press 5x5
2. Dips 3x10
3. Cable Flies 3x12-15
4. Seated DB Press 4x6
5. Superset – Seated Lateral Raise + Rear Delt Flies 2x12-15
6. Skullcrushers 3x8-10
7. DB Kickback 3x8-10

PULL B

1. Deadlift 3x5
2. One-arm DB Row 3x8-12
3. Reverse Close Grip Lat Pulldown 3x12-15
4. Dumbbell Shrug 3x8-10
5. Cable Upright Rows 3x8-12
6. Preacher Curl 3x8-10
7. Alternating DB Curl 3x8-10

LEGS B

1. Leg Press 5x5
2. Superset – Leg Extension + Lying Leg Curl 4x12-15
3. Leg Curl 4x12-15
4. 1 Leg Leg Press 2x12-15 (RP each set)

[1ntensityrules]

Bench: 15/8/1/5

Db chest flys: 15/12/8

Incline Db press: 10/8/6

OH tri ext: 10/8/8

Tri pressdown: 15/10/8/8/6

Dips: 3 sets to failure!

Chest tommorow

[cjl14]

12/14/12 Push B

1. Incline DB Bench 5x5
50x5, 55x5, 60x5, 50x5, 50x5
2. Flat DB Bench 3x6
50x6, 55x6, 50x6 (Was going to go wayyyy heavier, but my adjustable dumbbells are so hard to get in position)
3. Front Barbell Reverse Grip Raises (7x12-15)
45x12, 45x12, 45x12, 45x12, 45x12, 45x12, 45x12
4. Skullcrushers 3x8-10
35x10, 45x10, 55x10
5. DB Kickbacks 3x8-10
20x10, 30x10, 15x10

Overall, the workout could've been better. I could've been way more focused. Pull B tomorrow.

[1ntensityrules]

12/14/12 Push B

1. Incline DB Bench 5x5
50x5, 55x5, 60x5, 50x5, 50x5
2. Flat DB Bench 3x6
50x6, 55x6, 50x6 (Was going to go wayyyy heavier, but my adjustable dumbbells are so hard to get in position)
3. Front Barbell Reverse Grip Raises (7x12-15)
45x12, 45x12, 45x12, 45x12, 45x12, 45x12, 45x12
4. Skullcrushers 3x8-10
35x10, 45x10, 55x10
5. DB Kickbacks 3x8-10
20x10, 30x10, 15x10

Overall, the workout could've been better. I could've been way more focused. Pull B tomorrow.

I may become less active on the forum soon

[cjl14]

Pull B - This was very bad as I'll be out of the gym for a while
Deadlift 3x5
245x5 - this wasn't a good set, as it strained my back a little so I decided to just stop with the deadlifts for today... Won't even consider it a PR
One Arm DB Row - 3x8-12
60x12, 70x10, 85x8 - TEARRRRRRRRRRRRRRRRRRRRRRR on the 8th rep, I went down on the negative and heard a tear in my lower back.... now I'm in so much pain and can barely walk. I'm still going to log how I feel when I take these couple of days off, but I won't log workouts, as I wont be working out.

[cjl14]

Have to change the split since I'm not deadlifting anymore...
Here's the P/P/L split.

DAY 1:
DAY 2: PULL A
DAY 3: LEGS A
DAY 4: OFF
DAY 5: PUSH B
DAY 6: PULL B
DAY 7: LEGS B
DAY 8: OFF

PUSH A

AB WORK
1. Incline DB Press 5x5
2. Flat DB Press 5x6
3. Superset – Front Raise/Seated Lateral Raise 3x10-12
4. Rear Delt Fly 3x10-12
5. Skullcrusher/CG Press 3x8-10
6. V-bar Cable Pushdown 3x12-15

PULL A

1. Pendlay Row 4x8
2. V-bar Cable Row 4x8-10
3. Reverse/CG Lat Pulldown 2x12-15 (RP each set)
4. DB Shrug 4x6-8
5. Cable Upright Row 3x8-10
6. Preacher Curl 3x10-12
7. Superset – Incline Curl/Hammer Curl 3x10-12

LEGS A

1. Leg Press 5x12-15
2. 1 legged Leg Press 4x12-15
3. Superset – Leg Extension + Leg Curl 4x15-20
4. Lying Leg Curl 3x12-15

PUSH B

AB WORK
1. OHP 5x5
2. Reverse Grip BB Raises 4x8
3. Superset – Seated Lateral Raise + Rear Delt Flies 2x12-15
4. Flat DB Press 5x5
5. Cable Flies 5x12-15
6. Skullcrushers 3x8-10
7. Overhead DB Extension 3x10-12

PULL B

1. Pendlay Row 4x8
2. HS Row 3x8-12
3. Reverse Close Grip Lat Pulldown 3x12-15
4. Dumbbell Shrug 3x8-10
5. Cable Upright Rows 3x8-12
6. Preacher Curl 3x8-10
7. Alternating DB Curl 3x8-10

LEGS B

1. Leg Press 5x12-15
2. Superset – Leg Extension + Lying Leg Curl 4x12-15
3. Leg Curl 4x12-15
4. 1 Leg Leg Press 2x12-15 (RP each set)

[1ntensityrules]

Chest and Triceps Day

Flat BB Bench: 15/7/1/6
Weight Used: 135/185/215(x2)/195(x5)
DB Incline: 8/8/6
Weight Used: 65’s/70’s/75’s(x7)
DB Flies: 12/10/10
Weight Used: 27.5’s/30’s/30’s
Close-grip BB Bench: 3x8
Weight Used: 155/145/155(x10)
Skull Crushers: 12/10/8
Weight Used: 65/75/85
Dips: 3xFAILURE
Reps: 30/25/20
Bench Press and Push-up Burnout:
1 Push up and 1 rep of 135
**NO REST**
2 Push ups and 1 rep of 135
**NO REST**
3 Push ups and 3 reps of 135
**NO REST**
4 Push ups and 4 reps of 135
**NO REST**
5 Push ups and 5 reps of 135
**NO REST**
6 pushups and 5 reps of 135
**DONE**

[cjl14]

Lol strong non use of log.

Definite Split:
Day 1: Legs
Day 2: Push
Day 3: Pull
Day 4: Off
Day 5: Legs
Day 6: Push
Day 7: Pull
Day 8: Off

LEGS A
1. Leg Press 5x15-20
2. Lying Leg Curl 2x15
3. Leg Extension 4x20
4. Seated Hamstring curl 4x20
5. Smith Machine Calf Raise 3x25
6. Calf Press Machine 3x25
PUSH A
1. Incline DB Press 5x5
2. Flat DB Bench 3x8-12
3. Cable Flies 3x8-12
4. Decline Skullcrushers 3x10
5. Cable Pushdown 3x12-15
6. Superset: Seated DB Side Laterals/DB Rear Delt Flies (3x15)
PULL A
1. Deadlift 3x5 (Light)
2. Cable Row 5x15 (Low Rest)
3. Cable Upright Row 2x15 (Low Rest)
4. Reverse CG Lat Pulldown (4x12-15)
5. Barbell Curls 3x10
6. Preacher Curls 3x12
7. Barbell Holds (4 sets of 10 count holds)
LEGS B
1. Leg Press 4x20
2. 1 Legged Leg Press 4x12-15
3. Superset: Leg Extension/Lying Leg Curl (2x15)
4. Seated Leg Curl 4x20
5. Smith Machine Calf Raises 3x25
6. Calf Press Machine 3x25
PUSH B
1. OHP 5x5
2. Incline DB Press 4x8
3. Cable Flies 4x12
4. Front BB Raise 3x8
5. Decline Skullcrushers 4x10
6. AB Work (6 sets total of 25 reps)
PULL B
1. Seated Cable Row 3x12
2. Superset: Wide Lat Pulldown + Close Grip Lat Pulldown (2x15)
3. HS Low Row 3x8
4. DB Shrugs 4x12
5. Preacher Curls 4x8
6. Barbell Holds (4 sets of 10 count holds)
7. Behind Back Wrist Curls (4x20)


Did Legs A yesterday

1. Leg Press 5x15-20
193x20, 283x20, 373x20, 423x10 (fuark), 373x15
2. Lying Leg Curl 2x15
50x15, 80x15
3. Leg Extension 4x20
70x20, 70x20, 70x20, 70x20
4. Seated Hamstring Curl 4x20
85x20, 85x20, 85x20, 85x20
5. Smith Machine Calf Raise 3x25
Plate x 25, Plate + Quarter x 25, 2 Plates x25
6. Calf Press Machine 3x25
110x25, 130x25, 170x25

Going to do Push A today and log it after I get home.

[1ntensityrules]

Leg Day:

Squat: 10/8/5/5/3/1
Weight Used: 135/205/225/245/265/275(x2)

Front Squat: 5/5/5/3
Weight Used: 185/185/190/195

Leg press + calf press superset:
Weight Used (x10 reps): 445/535/625/715

Hip and thigh abductor supersets (to strengthen hip flexors): 10/10/10
Drop set Leg Press: 7 Plates  1 Plate
Weight Used: 715/625/535/445/355/265/175

[KrazyEyezKillah]

Will sub, check out my log too brah

[Mechabol]

Neat.

[cjl14]

I'll check your log killah.

[1ntensityrules]

Back and Biceps today routine:

1. Pulls from a block: 12/10/8/6/3

Goodmornings: 8/5/5/3 HEAVY

Bent over Db rows: 10/8/8/6

Pull ups: 2 sets bodyweight to failure

Bb curl: 8/5/5

Db preacher: 8/8/5

Db hammer crossbody curls: 8/8/5/3

[1ntensityrules]

1. Deadlift: 12/10/8/6/3
Weight Used: 135/225/275/295(x5 PR)/Fail 325(x1)

Goodmornings: 8/5/5/3 HEAVY
Weight Used: 135/155/155/165

Bent over Db rows: 10/8/8/6
70s/80s/85s/90s
Pull ups: 2 sets bodyweight to failure
15 reps/13reps

Bb curl: 8/5/5

Db preacher: 8/8/5

Db hammer crossbody curls: 8/8/5/3

[1ntensityrules]

Delts day today:

Rear delt flys: 12/10/8

Cuban presses: 15/13/10

Seated shoulder press: 10/8/5/5

Arnold press: 10/8/6

Db lateral raises: 10/8/8

Db front raises: 10/10/8

Heavy Db shrugs: 10/8/6

Barbell heavy shrugs: 8/5/5/3/

[1ntensityrules]

Rear delt flys: 12/10/8
Weight Used: 10’s/15’s/20’s
Cuban presses: 15/13/10
15’s/15’s/20’s
Incline BB Bench: 3x8
Weight Used: 135/155/160

Seated shoulder press: 10/8/5/5
Weight Used: 95/105/115/120
Db lateral raises: 10/8/8
15’s/20’s/20’s

Db front raises: 10/10/8
10’s/15’s/20’s

Upright Rows: 3x8
95/95/105

Barbell heavy shrugs: 8/5/5/3
135(x10) Warm Up
Weight Used: 185/205/205/215
**Did BB Shrugs with ripped callous, weight was not fullest—plus I need to improve my grip on the double overhand grip style on the shrugs

[cjl14]

This was sort of like a test workout to see what lifts to start out with. Let's see what I did.

Squat 3x5
135x5, 135x5, 135x5 (bad lower back and knees)

Bench 3x5
135x5, 135x5, 135x5 (Used AdamNW's setup and a wider grip today, it helped so much. 135 flew up)

Chins 15-20
DONE

Row 3x5 (SUPER STRICT)
115x5, 115x5, 115x5 (these are so annoying, considering I have to stay in a 45 degree angle, which causes stress)

ACCESSORY

Cable Rows 3x8
85x12, 100x8, 125x8

Alternating DB Curls 3x8
30x8, 30x8, 30x8

DB Rear Delt Flies 3x8
15x8, 15x8, 15x8

[1ntensityrules]

Hit 2 Prs saturday and sunday

Bench: 225x1(not really a PR, but the first time i have done it) after doing 135x15 WU, 185x8

Squat:2x5 using 245. Knees were caving in a bit, form is priorty #1, so fixing that. Not huge PR, but good cuz knees were hurting and headache that day.

resting today

[Chaotic2]

1ntensityrules your deadlift is the same as mine

[1ntensityrules]

1ntensityrules your deadlift is the same as mine

How long you been doing them? i started 4wks ago

[Chaotic2]

How long you been doing them? i started 4wks ago

8months and I also use double overhand so that could be holding me back.

[1ntensityrules]

8months and I also use double overhand so that could be holding me back.

Strong, when i hit 8months i will see where i am Good job!

[Chaotic2]

Strong, when i hit 8months i will see where i am Good job!

Thanks man you too.

[1ntensityrules]

Back and Biceps Day

Heavy Deads: 10/5/3/3/1
Warm Up: 135(x10)
Real Weight: 225(x10)/275(x5)/305(x3)/315(x3)/365(x1)-Fail/345(x1) Success

Bent over bb rows: 8/5/5
Warm Up: 135(x10)
Real Weight: 185(x8)/195(x5)/195(x3)

One Arm Rows: 12/10/8
75’s/80’s/90’s

Bicep Work—
Hammer Curls :12/10/8/fail
Preacher Curls:12/10/8/8/fail

Videos

Deadlift Set 1
275x5 (easy)


Deadlift Set 2
305x3(easy)


Deadlift Set 3
315x3(hard-last rep)

[cjl14]

Lol, Intensity is banned now. Now, it's only my log.

BLSS Workout A

Squat 3x5
135x5, 135x5, 135x5 (just recovering from knee tendonitis and a back injury about a month ago, hoping for a lot of squat gains)
Bench 3x5
135x5, 135x5, 135x5
Row 3x5
115x5, 115x5, 115x5

Accessory: 3x8 db rear delt flies and 3x8 seated hammer curls (both with light weight and easy)

This was an easy workout, could've gone 140-145x5 on the bench, and 125-135 on the row I assume.

[cjl14]

BLSS Workout B

Front Squat 3x5
125x5, 125x5, 125x5

OHP 3x5
85x5, 85x5, 85x5

Deadlift 1x5
225x5 - considering this a PR, since I'm finally working back up to my max deadlift before my lower back injury

ACCESSORY
15-20 reps of dips
done (15 or so were done assisted, like 5-10 lbs taken off)
3x8 seated french press
40x8, 50x8, 60x8

[cjl14]

BLSS Workout A - 1/11/13

Squat 3x5
135 3x5 ---> 140x5, 140x5, 140x5 This was really easy, maybe even easier than 135x5 last session.

Bench 3x5
135 3x5 ---> 140x5, 140x5, 140x5 This as well was really easy, definitely easier than 135x5 last session.

Row 3x5
115 3x5 ---> 120x5, 120x5, 120x5 This was really easy; it was just as easy as 115x5 last session

ACCESSORY

Cable Rows
120x8, 140x8, 120x10

Seated Hammer Curls 3x8
20x8, 25x8, 30x8

DB Rear Delt Flies
15x8, 15x8, 15x8

[HungryLifter]

Strong log, mind if i join?

[cjl14]

Strong log, mind if i join?

http://forum.bodybuilding.com/showth...post1008373843

new one. Intensity got banned