Bronzzi's log

[Bronzzi]

Intro

I'm 17 years old boy who struggled with anorexia trough summer 2012 and went as low as 56kg @ 187cm. Since then I've been lifting somewhat properly and started seriously April 2013 and got myself up to my current 62kg. I'm still skinny and I am going to eat and lift hard trough this fall and winter and hopefully gain strength, muscle and weight.

Routine: Geneswest's 5/3/1 ''Who was CNS?'' without deadlifts because of back injury, will maybe add them in future not sure yet

Stats

Height: 187cm / 6'1ft
Weight: 62kg / 135 lbs
Age: 17

Lifts

Bench: 50kg / 110 lbs
Squat: 65kg / 145 lbs
Deadlift: 110kg x 4 / 240 lbs x 4 ( done 2 months ago )
OHP: 32.5kg x 3 / 70 lbs x 3

Goals
Gain strength, muscle and weight!

AVI was taken yesterday post leg workout, so that's my current shape 28.8.13.

Any tips and comments are always welcome!

[Bronzzi]

Bench: Cycle 3 Week 3

Bench
37.5kg x 5
42.5kg x 3
47.5kg x 1

40kg x 9

DB Incline Press
15kg x 8,8,8,9*
12.5kg x 8

DB Flyes
12.5kg x 10,10,10,10*
10kg x 12

DB Flat Press
15kg x 9,9,9,9,10*
12.5kg x 11

Skullcrushers
18.5kg x 17,17,15,14

V-bar Pushdown
35kg x 18,18,18,18*
30kg x 13

Cable flyes
5 sets to get an nasty pump to finish

* = Dropset

Notes:
Not happy with the bench, got only 1 rep on +1 set, next cycle will definitely be hard, although otherwise extremely great workout! Currently focusing on perfect form with slow and controlled reps which went great today!

[Reko1993]

Inon*******bronzzithread.gif

[d.nguyen]

hello

[kamiz]

In cuz!

[SkinnyAlex]

believe in you brah

[fihe]

Awesome! Keep eating and lifting!

[Bronzzi]

^^Yessir! Welcome aboard on the gaintrain guys!



Back & Broceps

DB Curl (first alternative then straight to same time curling)
10kg x 7 - 7.5kg x 12
x 7 x 14
x 8 x 16
x 9 x 24

Lat Pulldown
40kg x 8
45kg x 8,10,10,12,13*
40kg x 9

Ez-bar Curl
18.5kg x 8
20kg x 9,11,12,12,13*
18.5 x 12

T-bar Row
40kg x 8
45kg x 8,10,10,12,13*
40kg x 11

Incline DB Curl
7.5kg x 9,11,12,12,13*
5kg x 12

DB Row
15kg x 8,9,10,11,12*
12.5kg x 10

BB Curl
26kg x 9,11,13,12
+ sets to failure and dropsets with 20kg barbbell

Notes:
No deadlifts today because of back injury! Kept rest times between 20-40 seconds, got mad sweat and pump! Went light with back today + totally murdered biceps today, awesome workout!

[SomeUKBrah]

I may be late on this but

FUUUUUUAAAARRRRKKKKKKKKKKIIIINNNNNG IN . J P G

1 more week until I get some free time to misc and keep up to date.

Subbed bro Since you have taken the plunge I may have to get some log action myself as soon as im back!

KEEP MAKING DEM GAINS

[Bronzzi]

^Yes boy!! Good to hear you still going strong haven't heard anything from long time! Missed you brah! <3
You should definitely start a log man! wouldsub/10


OHP: Cycle 3 Week 1

OHP
25kg x 5
27.5kg x 5
32.5kg x 4.5 <- read notes

Slow and controlled bench press
40kg x 7,7,7,7*
35kg x 9

DB Shoulder Press
10kg x 11,11,11,11,11*
7.5kg x 13

Side lateral raise
- Just many sets with insane dropsets to destroy delts! -

Front raise
- Same here, dropsets over dropsets -

Skullcrushers
18.5kg x 18,17,16,14

CGBP
35kg x 9,9,9,9


Notes:
Well, didn't get 5 reps as I should have at my last set of OHP, BUT last week I got only barely 3 reps with 32.5kg and now I got literally almost 5 reps! So I'm pretty happy. Next week going to do this Cycle 3 Week 1 again, and I will bust 5 reps with this weight!
Otherwise great workout! Lots of PR's!

[Rabie72]

In on this log! Cant wait to see how big and strong ull get mate!

[Reko1993]

Bronzzi when you say "slow and controlled" do you mean the whole rep or just the negative?

[Bronzzi]

Bronzzi when you say "slow and controlled" do you mean the whole rep or just the negative?

Whole rep. But these are kind of paused reps. I lower the weight slowly and hit chest and keep it there for like 2 secs and then slowly up.
I think these help with form issues, since my bench 5/3/1 working sets are always somewhat sloppy so I got to master the form to make sure I will keep gaining strength
Not sure if it's helping, but so far everything's good !

[Bronzzi]

In on this log! Cant wait to see how big and strong ull get mate!

Good to have you in bro! Going to bulk pretty hard this fall/winter and gain size and strength! But gotta catch up with your strength mate! Your'e pretty damn strong!

[Reko1993]

Whole rep. But these are kind of paused reps. I lower the weight slowly and hit chest and keep it there for like 2 secs and then slowly up.
I think these help with form issues, since my bench 5/3/1 working sets are always somewhat sloppy so I got to master the form to make sure I will keep gaining strength
Not sure if it's helping, but so far everything's good !

Have you ever done a fullbody routine? I think it would really benefit your lifts more than 5/3/1, at least for now. Doing the same lifts at a high frequency helped me out a lot in getting my form down on all of them

[Bronzzi]

Have you ever done a fullbody routine? I think it would really benefit your lifts more than 5/3/1, at least for now. Doing the same lifts at a high frequency helped me out a lot in getting my form down on all of them

Started off with full body routine. But I just started benching again with BB like 2 months ago, since I used only DB Flat Chest Press for pretty long time. So I kinda forgot how to bench properly but I'm pretty sure my form is now pretty good again. Going to stick with this routine, since it's fun as fuk

[Reko1993]

Started off with full body routine. But I just started benching again with BB like 2 months ago, since I used only DB Flat Chest Press for pretty long time. So I kinda forgot how to bench properly but I'm pretty sure my form is now pretty good again. Going to stick with this routine, since it's fun as fuk

I gotcha, just as long as you're making gains

[Ranno]

In. Want to see them gains man. Good luck!

[MaCK123]

good luck bronzzi!!!

your gonna make some insane progress <3

[Bronzzi]

good luck bronzzi!!!

your gonna make some insane progress <3

thanks mackboy!! <3 great to have you here!

[Bronzzi]

Just read through my progression on 5/3/1 so far and for bench and OHP numbers are following:

Bench: Cycle 1
40kg x 9 (+5)
42.5kg x 8 (+3)
45kg x 2 (+1)

Cycle 2
42.5kg x 7 (+5)
45kg x 3 (+3)
45kg x 2 (+1)

Cycle 3
42.5kg x 7 (+5)
45kg x 3 (+3)
47.5kg x 1 (+1)

OHP: Cycle 1
27.5kg x 9 (+5)
30kg x 6 (+3)
30kg x 5 (+1)

Cycle 2
30kg x 5 (+5)
32.5kg x 3 (+3)
32.5kg x 3 (+1)

So, I was thinking maybe I should reset bench and start from the very first cycle, I know, strong waste of time, but I spent one whole week without lifting during Cycle 2 because of vacation, which caused my strength to drop quite a bit. And also I think I'm going to redo Cycle 1 on OHP too, because I barely hit the required reps on cycle 2.

So, for bench: back to Cycle 1 to make sure I gain strength with proper form now, because barely hit reps last cycle ( cycle 3 )
OHP: back to Cycle 1 , with same reasons as for bench. Barely got the minimum reps.
I think this will be good for me in the long run of progression. It would be stupid to just cheat on the form to barely even get the required reps of the 4 cycle which I'm supposed to start now, so I think with resetting the cycles I will be here in the same point after 1-2 months and many reps stronger for these weights.

Any thoughts on this?

[Jakeylee]

Congrats on the pressing PR.

Very lean starting base and good luck on your goals for getting sw0le. I found it helpful to put my lifting number goals in my log.

I gotcha, just as long as you're making gains

There is a full body 5/3/1 version.


EDIT: Just keep it simple, if you're failing lifts, reset (and go for rep PR's), if you're not failing, keep going.

[Bronzzi]

Thanks a lot man!!

Yep, gotta keep it simple and have to remember just to
EAT heavy & LIFT heavy

[Bronzzi]

Update
Going to go back to Cycle 1 on Bench and OHP and hopefully when I'm back at this point, I will be much stronger!

[alannigz]

Hey man I am on that program too. I think you are doing a bit too much volume for this frequency. You are doing like 8 sets of tricep work on both bench and OHP days, this is probably why you are stalling. I'd say stick to the original template, or do something like 5 accessory moves of your choice for 2-3 work sets each after your main lift. If you browse through Brian's log, he does something similar to this.

[Bronzzi]

^Thanks for your input man! But I think my stall was because of chitty form on lifts and I think I set the 1RM bit too high at the start. Gonna continue my style for this reset and see where I get with it
And also, I read Brian's log pretty much daily! It always pumps me up for my workouts! He's a total beast!


Squats: Cycle 4 Week 1

Squats
42.5kg x 5
50kg x 5
57.5kg x 8

Paused Squats
45kg x 11

DB Curl (first alternative then straight to same time curling)
10kg x 7 - 7.5kg x 12
x 8 x 16
x 9 x 18
x 10 x 25

Leg Press
80kg x 12
90kg x 12,12,12*
70kg x 15

Ez-bar Curl
18.5kg x 8
20kg x 9,12,12,13,14*
18.5 x 13

Incline DB Curl
7.5kg x 9,11,12,13,14*
5kg x 13

Hamstring curl
50kg x 16,16,16,16

Leg extensions
35kg 13,13,15,13*
30kg x 11

BB Curl
26kg x 9,11,13,14,15
+ again, sets to failure with lots of dropsets god I like the pump!

Notes:
Really happy with squats today! PR'd for sure! Also got nasty quad pump in the leg press.
Also added biceps to my squat day, since they are bit lagging imo but today biceps were totally murdered!!
Excellent workout I have to say! Now eating shiittonofpastaa with parmesan cheese!

[Reko1993]

^I wish I knew what a kilogram was... 'murica

Strong wizardry as well, I'm about to eat a shiittonofpasta

[Jakeylee]

^ x 2.2 to get lbs.

Strong volume.

[Bronzzi]

Pasta is the GOAT!

Love me some volume, especially INSANE volume

[TheBoyBoyJesse]

Good progress brah keep it up. Also following the same program