0rders's log- Building muscle and getting stronger!

[0rders]

Upper Body B

Hours of sleep last night: 6

Pullups: 3x 6-8
10-9-6

OHP: 3x 6-8
40kg 8-6-3

Seated cable rows 3x 8-10
11 weight plates 9-8-5

DB bench 3x 8-10
25kg 9-6-4

DB flyes 2x 10-12
12kg

Barbell curls 2x 10-12
22kg

Skullcrushers 2x 10-12
24kg

Additional notes

Didn't finish my workout because gym was closing. Been busy lately so I train late at night. I'm gonna do the remaining exercises after leg day tomorrow.

Was supposed to do my weigh in this morning but I've been eating late at night so it wouldn't show my true weight .

[0rders]

Lower Body B

Hours of sleep last night: 7.

Squat: 3x 6-8
69kg 7-6-6

Split Squats 3x 8-10
18kg 9-9-8

Laying leg curls: 3x 10-12
12 weight plates 12-12-10

Seated calf raises: 4x 10-12
72kg 8-6-6-6

Cable crunches: 3x 15-25
9 weight plates : 24-24-23


Additional notes:


SQUAT VIDEO!!

1st set. SKIP TO 00:40 !


Let me know what you guys think, and what I need to work on!

Legs started to go in during the last reps of the 2nd and 3rd set.


Felt a lot better mentally today.Good workout.

[0rders]

Progress pic as of today, weight is at 156bs (Note, woke up the day after and i'm 155lbs and I don't look as bloated as in the picture below)
Getting a bit chubby though but i'm still gonna bulk . Thoughts?

[Bronzzi]

Squats look easier than my warm up sets! Good stuff bro!! Is that pic recent? No way you guys have so nice weather in Norway already! Imo you look thick, solid and tight and you should continue to bulk!

[0rders]

Squats look easier than my warm up sets! Good stuff bro!! Is that pic recent? No way you guys have so nice weather in Norway already! Imo you look thick, solid and tight and you should continue to bulk!

Thanks bro! Yeah that was taken today, but I live in Spain, not Norway

I will continue to bulk, but i'm gonna drop my calories down from 3500 to 3350 starting today

[CrazyBlackPanda]

Look thicker.

[0rders]

Look thicker.

Fatter?

Should I cut?

[Greg2510]

Same height and same age i'm in brother

[designbrah]

horry chit, mirin transformation/10

strong gainz s0n

[0rders]

Same height and same age i'm in brother

horry chit, mirin transformation/10

strong gainz s0n

Thanks guys!!

Upper Body A

Hours of sleep last night: 6

Bench press
65kg 7-7-6 --Had to do the roll of shame on the 2nd set lol.

Rows:
57kg- 6-5-5

Incline DB press:
23kg 5-5-4

Lat pull downs:
9 weight plates- 8-8-8

Lateral raises
7kg 13-11

Tricep pressdown
10 weight plates - 12-6


Dumbbell curls:
14kg 9-6


Additional notes:
Lowered the weight on the lat pulldowns again, went to the gym twice today. Once in the afternoon to do the workout and another time at night to work on my form on the pulldowns/DB presses and lateral raises.

Think i'm gonna drop the weight on the tricep exercise to really get the full ROM and that squeeze.

[Browny95]

fuarkk brah mirin progress! In on this for sure. Keep it up man. Your look good for the amount of weight you're lifting (no homo)
I say keep bulking until you hit 16-18% BF, just because you're still in the noob phaze you will still gain a lot of muscle on your bulk. I did the stupid thing and got scared when i started to get a gut and lost my poverty looking 6 pack and i did a cut but i really had no muscle so when i did cut i just looked like ****. Build up that foundation son! how much weight are you gaining a week?

[0rders]

fuarkk brah mirin progress! In on this for sure. Keep it up man. Your look good for the amount of weight you're lifting (no homo)
I say keep bulking until you hit 16-18% BF, just because you're still in the noob phaze you will still gain a lot of muscle on your bulk. I did the stupid thing and got scared when i started to get a gut and lost my poverty looking 6 pack and i did a cut but i really had no muscle so when i did cut i just looked like ****. Build up that foundation son! how much weight are you gaining a week?

Thanks brother! What do you think my current bf% is? I'm still considered a noob as you said, and bulking for a little longer is gonna do me good At the moment i've been gaining roughly 3.5lbs per month, but I've reduced my calories a little so I will be gaining around ~2lbs if everything goes according to plan.




Lower Body A:

Hours of sleep last night: 6

Deadlifts 3 x 6-8
90kg 7-6-5

Leg press: 3x 10-12
148 kg : 12-12-10

Standing leg curls : 3x 8-10
5 weight plates: 10-10-10

Standing calf raises: 4x 6-8
15 weight plates: 8-8-8-8

Cable crunches (machine): 3x 15-25
9 weight plates: 22-20-20




Additional notes:

Woke up last night shivering because my room was so fukn cold. Felt pretty dizzy as well. Think i'm getting the flu for the 3rd time in a few months. Lowered the weight on the last few exercises because I started to feel lightheaded and like sht. Oh well. Push through it

[0rders]

Didn't train today.

Been having a really bad cold. I'm currently on antibiotics and a fukload of other meds.

Hopefully i'm able to train tomorrow

[0rders]

Didn't lift yesterday either, this cold is getting the best of me. Coming back strong on Monday!

[0rders]

Upper Body A

Hours of sleep last night: 8

Bench press
65kg 7-7-6

Rows:
57kg- 7-6-6

Incline DB press:
23kg 5-5-4

Lat pull downs:
9 weight plates- 9-8-8

Lateral raises
7kg 13-11

Tricep pressdown
10 weight plates - 12-6


Dumbbell curls:
14kg 9-6


Additional notes:

Gym was really crowded today, didn't get to do my stuff efficiently. Didn't increase the bench press weight because I was using another bar/bench setup so I had no clear idea how much I was actually moving.

[0rders]

Been feeling unmotivated lately..

Lower Body A:

Hours of sleep last night: 6

Deadlifts 3 x 6-8
90kg 1-X-X

Leg press: 3x 10-12
150 kg : x-x-x-

Standing leg curls : 3x 8-10
5 weight plates: 10-10-10

Standing calf raises: 4x 6-8
15 weight plates: 8-8-8-8

Cable crunches (machine): 3x 15-25
9 weight plates: 22-20-20




Additional notes:
Felt really week today. I could barely get 90kg for a single so I dropped the weight and did a few sets. It could me just a mental thing, since my cold is starting to wear off (even though i'm still on antibiotics). I don't want to fill my mind with negative chit and excuses. My I can tell that my daily routines are starting to fall apart as a result of not lifting for a few days. Fk this. I'm gonna make it.

[0rders]

Upper Body B

Hours of sleep last night: 6

Pullups: 3x 6-8
9-5-5

OHP: 3x 6-8
40kg 7-7-6

Seated cable rows 3x 8-10
11 (somehow did 9 ) weight plates 10-10-9

DB bench 3x 8-10
23kg 10-9-9 (lowered weight to focus on proper form)

DB flyes 2x 10-12
12kg 13-13

Barbell curls 2x 10-12
22kg 12-6

Skullcrushers 2x 10-12
24kg 12-10

Additional notes
Good workout. Starting to get back into it. Too bad about the pullups and seated cable row. Need to have a better focus in the gym as well.

Spoke with a really cool guy in the gym today. Turns out he used to compete, and his picture is hanging on the wall. He told me he last competed in 1996, which was the year I was born. Pretty cool actually. Gave me some advice.

[0rders]

Lower Body B

Hours of sleep last night: 6

Squat: 3x 6-8
71kg 7-6-5 PR!!!

Split Squats 3x 8-10
18kg 10-9-8

Laying leg curls: 3x 10-12
12 weight plates 12-12-10

Seated calf raises: 4x 10-12
60kg 8-6-6-6

Cable crunches: 3x 15-25
9 weight plates : 24-24-23


Additional notes:

Lowered weight on calf raises so that I could actually feel them being worked. I *accidentally* upped the weight to 71kg, it felt fine and I managed to finally hit a squat PR. This has been the most exhausting leg workout in a long time. I felt like puking on my way home lol.

[0rders]

Upper Body A

Hours of sleep last night: 7

Bench press
65kg 8-6-6

Rows:
57kg- 7-6-5

Incline DB press:
23kg 6-5-5

Lat pull downs 3x 8-10
9 weight plates- 10-8-8

Lateral raises 2x 10-12
7kg 13-12

Tricep pressdown 2x 10-12
7 weight plates - 12-10 -Lowered weight, noticed I started doing half reps.


Dumbbell curls 2x 10-12:
14kg 11-8


Additional notes:
Didn't update yesterday, wanted to go to sleep ASAP. Good workout. feels good to be back.

1 class left before i'm gonna head to the gym and do the Lower A workout!

[0rders]

Lower Body A:

Hours of sleep last night: 6

Deadlifts 3 x 6-8
90kg 6-5-5

Leg press: 3x 10-12
150 kg : 8-8-7

Standing leg curls : 3x 8-10
7 weight plates: 11-10-10

Standing calf raises: 4x 6-8
25 weight plates: 8-7-7-7

Cable crunches (machine): 3x 15-25
8 weight plates: 23-23-22




Additional notes:


Don't know what the fuk happened with my deadlifts. Need to get in the zone faster.

[0rders]

Upper Body B

Hours of sleep last night: 6

Pullups: 3x 6-8
10-8-6

OHP: 3x 6-8
40kg 8-6-4

Seated cable rows 3x 8-10
9 weight plates 10-10-9

DB bench 3x 8-10
23kg 9-7-7

DB flyes 2x 10-12
12kg 13-13

Barbell curls 2x 10-12
22kg 12-8

Skullcrushers 2x 10-12
26kg 7-5

Additional notes
Don't know what the fuuuark happened with those DB presses or OHP. Chit happens I guess.
Haven't been sleeping too much lately because I have loads of assignments/presentations before the Easter holidays.

Can't wait for legs tomorrow!

[0rders]

Lower Body B

Hours of sleep last night: 6

Squat: 3x 6-8
71kg (lowered to 60) 8-8-8

Split Squats 3x 8-10
18kg 10-9-8

Laying leg curls: 3x 10-12
12 weight plates 12-12-10

Seated calf raises: 4x 10-12
60kg

Cable crunches: 3x 15-25
9 weight plates :

Additional notes:

Didn't have time to finish the workout today. Lowered the weight on the squats because I didn't have time to warm up properly, therefore 71kg felt heavy as fuk.

[0rders]

Upper Body A

Hours of sleep last night: 6

Bench press
65kg 8-7-6

Rows:
57kg- 7-6-4

Incline DB press: 3x 8-10
23kg 8-6-5

Lat pull downs: 3x 8-10
10 weight plates- 9-7-6

Lateral raises 2x 10-12
4.5kg 14-13

Tricep pressdown 2x 10-12
8 plates 8-7



Dumbbell curls:
14kg 10-8


Additional notes:

Good workout! Need to do something differently because these workouts usually takes 1 1/2 hours, and that's too long IMO.

[0rders]

[QUOTE=0rders;1220828051]Lower Body A:

Hours of sleep last night: 7

Deadlifts 3 x 6-8
90kg 8-7-4

Leg press: 3x 10-12
150 kg : 12-12-12

Standing leg curls : 3x 8-10
7 weight plates: 12-12-9

Standing calf raises: 4x 6-8
26 weight plates: 8-7-6-6

Cable crunches (machine): 3x 15-25
8 weight plates: 25-24-24




Additional notes:
Feeling good! Had a real nice workout today ,I was "in it" , legs were on fire, haven't felt like this in such a long time.

[0rders]

Trained, but didn't finish my workout because the gym closed.


Gonna update this post with the workout tomorrow.


Edit: Did lighter weight today, was exhausted after legs!

[0rders]

Lower Body B

Hours of sleep last night: 7

Squat: 3x 6-8
72kg 6-6-6

Split Squats 3x 8-10
18kg 10-9-9

Laying leg curls: 3x 10-12
12 weight plates 12-12-11

Seated calf raises: 4x 10-12
60kg - 12-12-12-12

Cable crunches: 3x 15-25
9 weight plates : 25-25-25

Additional notes:
Good workout, trained with a buddy. It made a fukton of difference because we pushed each other. Felt great! Squats are progressing, my legs are on fire.


Still 156lbs, haven't been training weight lately, time to up cals back to 3500!

[0rders]

Upper Body A

Hours of sleep last night: 6

Bench press 3x 6-8
67kg 6-5-5

Rows:
57kg- 7-6-5

Incline DB press: 3x 8-10
23kg 9-9-8

Lat pull downs: 3x 8-10
10 weight plates- 9-7-6

Lateral raises 2x 10-12
4.5kg 15-14

Tricep pressdown 2x 10-12
8 plates 12-8

Dumbbell curls:
14kg 12-11


Additional notes:

Nice workout! Tried to bench PR and I hit 80kg x4 and 100kg x1. Really busy with exams lately though

[0rders]

Lower Body A:

Hours of sleep last night: 7

Deadlifts 3 x 6-8
90kg 8-7-4

Leg press: 3x 10-12
152 kg : 12-12-11

Standing leg curls : 3x 8-10
7 weight plates: 12-12-9

Standing calf raises: 4x 6-8
27 weight plates: 9-9-7-6

Cable crunches (machine): 3x 15-25
9 weight plates: 25-23-22




Additional notes:

Great workout!

[0rders]

Upper Body B

Hours of sleep last night: 5

Pullups: 3x 6-8
10-9-6

OHP: 3x 6-8
40kg 8-7-6

Seated cable rows 3x 8-10
10 weight plates 6-5-3

DB bench 3x 8-10
23kg 10-10-9

DB flyes 2x 10-12
14kg 12-9

Barbell curls 2x 10-12
22kg 12-9

Skullcrushers 2x 10-12
26kg 7-5

Additional notes
Good workout, thinking of doing an alternative to the seated cable rows, having trouble with form because i'm leaning too far backwards.

Haven't been sleeping a lot this week, it sucks.

[Horizon92]

Sup brah hitting you up on RC

Good progress thus far, looks very good. I know for me I don't really feel cable rows at all. I recommend pendlay rows with strict form, they feel much better for me.